Category Archives: Diet & Nutrition

Effects of Sugar on the Human Body

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Effects of Sugar on the Human BodySugar is one of the most common ingredients found in almost all of the ???foods??? found on grocery shelves in North America.?? The American public has been warned of the effects of sugar since the 50???s.?? Now, increasingly, doctors and nutritionists are changing their tune.?? Instead of cautioning people to moderate their sugar consumption, many of them are calling on people to eliminate this ???toxin??? from their diet and are comparing it to a drug.?? They point out that during the refining process, since sugar is stripped of all its??? original food value including its vitamins & minerals ??? it can no longer be classified as ???food???.?? It holds no value except for its carbohydrates ??? pure calories. It contains no vitamins, no minerals, no fats, no enzymes, no protein ??? nothing would classify itself as belonging to a true food group.?? Some claim that the effects of white sugar is so harmful, especially in the amounts consumed by the average North American as to warrant classification?? as a ???drug???.??

Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition, says, ???white refined sugar is not a food.?? It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways.?? Its true name is sucrose and its chemical formula is C12H22011.?? It has 12 carbon atoms, 22 hydrogen atoms, 11 oxygen atoms and absolutely nothing else to offer.?????? The chemical formula for cocaine is C17H21N04.?? For all practical purposes, the difference is that sugar is missing the ???N???, or nitrogen atom.

Let???s set aside the fact that on a chemical cellular level, sugar is one nitrogen atom, a few carbons and a little oxygen away from crack cocaine and look at the impact this substance has on our bodies.

1.?? Sugar wreaks havoc on your heart and circulatory system.
In a scientific study published in 2012 in the Journal of the American Heart Association, doctors found ???that sugar sweetened beverage consumption had a 20% increased risk of coronary heart disease even after adjustment for age, smoking, physical activity, alcohol, multivitamins, family history, diet quality, energy intake, body mass, pre-enrollment weight change an dieting were taken into account.???

2.?? It is toxic to your liver.
Table sugar is composed of 50% glucose and 50% fructose.?? Both are metabolized by your liver.?? Some experts estimate that our bodies can safely process between 2-4 teaspoons of sugar per day.?? The average can of cola contains over 11 teaspoons!?? When you take into account that even if you avoid sweets or sugary foods, sugar is still hidden in ketchup, tomato sauces, barbeque sauces, tonic water, most breads and crackers, cereals, spice mixes and almost all dressings ??? especially fat free ones,?? it is easy to see how we are consuming copious amounts of this substance.

3.?? It is making you fat.
Eating healthy fats in reasonable amounts doesn???t make you fat.?? Eating sugar and fructose is making our nation fat!?? When we consume sugar, our bodies produce insulin in response to the large amounts of glucose in the blood stream.?? Glucose is toxic to our bodies, so it???s the job of insulin to get the glucose out of the bloodstream and into our cells where it can be used for energy.?? Over time, large amounts of glucose regularly consumed cause our cells to become insulin resistant, triggering the pancreas to secrete larger and larger amounts to ensure cellular absorption. This leads to Type II Diabetes.?? However, insulin also performs other tasks.?? One is to send signals to fat cells telling them to collect the fat in the bloodstream and store it and NOT to burn the fat that they are currently storing.?? During times of elevated insulin levels, significant amounts of the energy from our food is directly deposited in fat cells and stored.?? Excessive levels of fructose consumption triggers high blood insulin levels and in turn, insulin resistance.?? It is when this happens that our bodies can???t access the fat stores, and then we start to feel hungry again. And we eat again.

Check your diet and make sure you aren’t eating too much sugar and improve your health.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

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Eating tips for the Christmas Holidays

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Eating tips for the Christmas holidays

Eating tips for the Christmas holidays

The Christmas holidays are just around the corner and many people find themselves dreading the ???inevitable??? five pound weight gain that comes from indulging in all the sugary treats, rich appetizers and alcoholic beverages typical of the seasonal celebrations.?? It doesn???t have to be like this though.?? With a little forward planning and a few smart strategies, you can reasonably expect to maintain, not gain weight.?? Here are some eating tips for the Christmas holidays that you can easily use to help you out.

1.???? ??Eat before the Party!?? Let???s get honest here.?? Humans are social beings and when we are with others, eating, drinking and enjoying each other???s company, we tend to eat more simply because everyone else is.?? Coming hungry to a party is double whammie since the foods that your body actually needs for fuel such as lean protein, vegetables, fruit aren???t likely to be found in abundance on your host???s buffet table.?? So fill up at home and come prepared to chat ??? not eat.

2.???? ??Bring your own Healthy Dish.?? If you???ve been asked to contribute something to the buffet table, volunteer to bring the veggie platter or fruit platter or a salad ??? something wholesome that will give you a good alternative to snack on.?? Even if you weren???t asked, your host would probably appreciate the thoughtfulness of your contribution ??? and everyone wins!

3.???? ??Choose veggies and fruit first.?? When the time comes to help yourself to the spread of delicious food ??? give yourself the gift of an appetizer of veggies and fruit only.?? This will fill you up (on nourishing, low-calorie foods).???? Do treat yourself later to your favourites, but always start with the fiber rich foods first.?? You???ll thank yourself later.

4.???? ??Wine Spritzers.?? Drinking too much alcohol is a great way to lose control at the buffet table, not to mention the dance floor.?? A great way to draw out your wine is by mixing a third of a glass of wine with two thirds non-spiked punch or cranberry juice.?? Keep in mind that spiked beverages such as eggnog quickly add up the calories.

5.???? ??Sit as far away as you can from the buffet table.?? Helping yourself stay away from the buffet table really helps stave off temptation.?? Enjoy sparkling conversation and meaningful connection instead of second helpings.

6.???? ??Use a dessert plate.?? Using a small dessert plate will help your portion control.?? We all tend to fill up our plates (our eyes our bigger than our stomach syndrome).?? By choosing a smaller plate, you will likely not be taking more than you actually need.

7.???? ??Chew gum.?? Chew a stick of gum after you???ve eaten.?? You???ll avoid nibbling unneeded extras at the table.

8.???? ??Help clean up/serve drinks.?? Keeping yourself busy by making yourself available to your host/hostess is kind to both of you.?? It will help you stay away from the treats and drinks and will allow your host to enjoy some time with his/her guests

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
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5 Quick tips for healthy eating

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5 Quick Tips for Healthy Eating

5 Quick Tips for Healthy Eating

Eating healthy is really very simple.?? Eat fruits and vegetables in their natural state.?? Enjoy eggs and poultry, meat and fish often and drink lots of water.?? It can be overwhelming if you???re trying to eliminate processed foods from your diet because, simply put, the ???convenience??? of them is simply addictive (not to mention the additives). Here are 5 quick tips for healthy eating to help keep yourself on track.?? We???ve found them useful and hope you do too!

Include Greens in two of your meals each day.?? This is really easy to do.?? If you have a smoothie in the morning, add a leaf of kale or a small handful of spinach.?? Put some baby greens under your rice at supper or eat a big salad at lunch.

Use your slow cooker for stews and cooking beans.?? A slow cooker is a busy mom???s MUST-HAVE.?? Its easy to chop a few carrots, a potato, onion and throw a couple pieces of bone-in chicken on top with a few spices (or a homemade marinade ??? check on-line recipes for quick n easy options).?? This takes 15 minutes max before you head off to work/school.?? Its ready for you when you get home in the afternoon ??? all you need is to cook some quinoa, or rice or pasta to go with your yummy main.

It???s also great for increasing your bean intake.?? Beans are a VERY affordable way to increase your fiber, protein and vitamin intake especially when you buy them dried in big bags.?? They just need a little prep.?? Put them to soak before you head off to bed.?? The following morning, they will be ready to cook.?? You can cook them stovetop if you have the time, but I like to use my slowcooker and maximize my efficiency while I???m away.?? Rinse and set them to cook in plenty of water on low.?? Drain and rinse again after they???re cooked.?? Use them right away in soups, stews, salads or hummus or freeze in sandwich bags for another day.

Prep your veggies/snacks on a Sunday night.?? Probably the biggest protest from most people is that eating healthy takes so much time.?? Condensing your prep time to a couple hours on a slow evening makes it a cinch when you???re on the go.?? Chop your broccoli and cauliflower into snack sized pieces.?? Peel your carrots and trim the ends.?? You could even dice a few onions and celery ahead of time ??? making prep time for omelletes a snap during the week.?? Set aside little baggies of dried fruits and/or nuts for work.?? If you???re more ambitious, make a big pot of pasta sauce (can be used for pizza sauce, baked chicken), and even a stew or two.?? Freeze them in meal sized portions and you???re set for the week!

Include 3 elements in every meal: think Color, Fat and Protein.?? Colorful vegetables and fruits are easy to include.?? Drizzle your salad with olive oil and balsamic vinegar for an easy way to include fat. Or add some avocado. Include an egg (boiled or poached) or canned salmon or chicken with your salad.?? Healthy fats and simple proteins keep you fuller and contribute to your overall energy levels staying consistent throughout the day.

Substitute honey, real maple syrup and stevia in your recipes, hot drinks and smoothies.?? Honey has long been reputed to have healing properties.?? Stevia adds sweetness (when used very sparingly) and doesn???t increase your blood sugar.?? Check out ideas on-line for recipes using these ingredients and substitute them when you bake. Start today and use these 5 quick tips for healthy eating.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
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How many calories should you consume in a day

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How many calories should you consume in a day

How many calories should you consume in a day? People often wonder this especially in relation to losing weight. While there are some very rough guidelines both men and women can use for caloric consumption, there is a formula that you can use that takes into account some of your own personal factors for a more accurate count.

First you will need to calculate your basal metabolic rate (or your BMR). This step will calculate the energy needed to maintain your current weight without exercise.

For Women: ?????? ?????? ?????? ?????? ?????? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? ?? For Men:
655 + (4.35 x weight in pounds) ?????? ?????? ?????? ?????? 66 + (6.23 x weight in pounds)
+ (4.7 x height in inches) ?????? ?????? ?????? ???? ?? ?? ?? ?? ?????? + (12.7 x height in inches)
??? (4.7 x age in years) = ___________. ?????????? ??? (6.8 x age in years) = ___________.

Next, using the Harris Benedict Equation, take the number above and multiply it by the level of exercise you are doing. So, BMR x (Exercise Factor) = Your calorie needs for weight maintenance.

Exercise Factor???????????????????????????????? Category???????????????????????????????????????????? Explanation
1.2 ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? Sedentary ???????????????????????????????????????? Little or no exercise
1.375 ?????????????????????????????????????????????????????????????????? Lightly Active ?????????????????????????????? Light exercise(1-3 days/week)
1.55 ?????????????????????????????????????????????????????????????????????? Moderately Active ???????????????? Moderate exercise (3-5 days/week)
1.7 ?????????????????????????????????????????????????????????????????????????? Very Active ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? Hard Exercise (6 -7 days/week)
1.9 ???? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? Extremely Active ???????????????????? Hard daily exercise/physical job

Now, you can adjust this number up or down depending on your fitness goals.
??? For weight loss: subtract 500 calories per day if you are looking for moderate weight loss (1 pound per week). If you want more aggressive weight loss then you can subtract as much as 1000 calories per day (2 pounds per week).
??? For weight gain, add 250 to 300 calories per day.
??? For weight maintenance, you already have that number ??? stick to it.

For example, a woman who is 28 years old, 5’7″ tall and 155 lbs doing medium intensity cardio workouts 4 times per week and wants to lose weight would calculate her daily caloric needs like this:

BMR:?????? ?????? ?????? ?????? ?????? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? ?? ?? BMR:
655 + (4.35 x weight in pounds) ???? ?? ?????? 655 + (4.35 x 155)
+ (4.7 x height in inches) ?????? ?????? ?? ?? ???? ???? ?? + (4.7 x 67)
??? (4.7 x age in years) = ______.?????? ?????? ??? (4.7 x 28) = 1512 Calories/Day BMR

So, 1,512 calories/day is what this woman needs to maintain her weight without exercise. Now, we will factor in her exercise.

BMR:
x (Exercise Factor) = Calories/day
1512 x (1.55) = approx. 2345 calories per day when exercising 4 times/week.

Now this woman also wants to lose weight. So, take her 2,344 calories/ day and subtract 500 calories/day = 1845 Calories/Day. This will help her lose one pound per week. If she wants more aggressive weight loss (two pounds per week) she can subtract up to 1000 calories per day as long as she stays above the 1200 calorie minimum per day for women (for men the minimum should be 1800 calories). Now that you know how to calculate your caloric needs, you can adjust your eating according to the feedback you are getting from your body.

Please note: The above information is just a guideline. If you want more detailed information on nutrition you should consult with a dietary consultant or nutritionist.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Dangers of Belly Fat

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Dangers of Belly Fat

Dangers of Belly Fat via ppurgedschneider

The dangers of belly fat are something that you cannot ignore. Generally we think of being fat or overweight as unhealthy but rarely do we think about where we are storing our excess fat.

Normally fat that is stored in the extremities, the arms and legs, is considered to be less damaging to your health than fat that is stored in your mid section. Intra-abdominal fat, the kind that surrounds the internal organs, tends to affect cholesterol, blood sugar and blood pressure more than fat in the arms and legs. Males tend to store more of their fat in their mid-section and are generally more prone to these issues. Women tend to store more of their fat in the hips and legs which puts less pressure on their heart and internal organs.

Generally when you feel the stomach of a person that is carrying extra abdominal fat you will notice one of two things. The stomach may feel very soft which means that most of the fat is sitting on top of the stomach muscles. This is better for your health. If you feel the stomach and it feels rock hard then likely most all of the fat is being stored under the stomach muscle wall. This is an unhealthy way to store fat and puts a lot of pressure on the internal organs.

The dangers of this type of belly fat are increased cholesterol, blood sugar and blood pressure which can cause significant long term damage to your health. Diet, medications and less exercise are the main causes of the increase in belly fat over the last several decades. It???s never too late to tackle this problem. It takes conviction to exercise daily and follow a sensible diet. Just remember the longer you have abused your body the longer it will take to get it back to a normal condition – so be patient! Whatever you do don’t delay. Belly fat is like a ticking time bomb waiting to trigger a heart attack or some other disease.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
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How soon to eat after exercising

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How soon to eat after exercising

How soon to eat after exercising via Moriza

What determines how soon to eat after exercising? For best results in recovering from your workouts we suggest you consume food within 2 hours after your workout – the sooner the better. It is during this period that your body most readily absorbs the nutrients from your food. Your body will use the food to replenish its glycogen (carbohydrate) stores which will give you energy to continue on with your other activities. At the same time, protein will help your muscles to start repairing themselves for your next workout.

After exercising you need to consume some fluid plus food containing carbohydrates and some protein. An ideal post-workout meal is a protein shake which combines protein powder, frozen fruit and milk or water. This will get absorbed easily by the body and give it a quick start on the road to recovery. By eating right after your workout you recover quicker and give yourself the optimal chance to have a great workout the next time you hit the gym.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
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Downside of exercising on an empty stomach

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Empty Stomach

Empty Stomach Via TayGable

You may have heard that you’ll burn more body fat by exercising on an empty stomach ??? well this just isn???t true.

What we do know is this. When exercising you use a combination of carbohydrates and fat for energy. Generally, in the early stages of your workout, you burn more carbohydrates for energy and as your workout progresses you use more fat as an energy source. If your stomach is empty there isn???t anything to replenish your carbohydrate supply.

This means that once this supply is reduced or diminished your body is forced to break down its own muscle mass and convert it into carbohydrate for energy. By skipping a meal you end up eating away at muscle rather than building it. This then cycles into a further problem. The less muscle you have, the less calories you burn and, the harder it is to lose weight. Compound this with the fact that most of us just simply feel tired and irritable when we are hungry. This does not contribute to a great workout either.

The bottom line is that you don???t want to be extremely full when you workout but you should always have some food in your stomach so that your body can continue replenishing its store of carbohydrates.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
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Water needed for optimal health

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Water Needed for Optimal Health

Water Needed for Optimal Health via AHMED…

The amount of water needed for optimal health varies by person but it is essential to everyone. Your body is about 60% water so not having enough of it can cause a variety of problems. It helps to flush toxins out of your system as well as carry nutrients to cells in your body. In addition, being dehydrated (having too little water in your system) can cause you to feel tired and drained.

To perform at your best you need to be optimally hydrated. For males this means consuming 3 litres of fluid per day and for females roughly 2.2 litres per day. If you live in a hotter climate and are more active this amount will need to be increased. If you live in a colder climate or are less active this can be decreased. This is total fluid intake and not just water. However, if you are a coffee dinker then drinking coffee will actually dehydrate your body. For every cup of coffee you drink you need at least one additional cup of water to replace the lost water from drinking the coffee.

Given our bodies are mostly made up of water and we require it for most functions of the body, it is essential to make drinking enough water a top health priority. Drink more today and you’ll notice a difference in how you feel!

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Sugar Consumption Problems

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Sugar Consumption

Sugar Consumption via Shay Aaron

Sugar consumption is a major factor in the dramatic rise in childhood obesity. Research also indicates that an over-consumption of white, refined sugar also has the following harsh effects on the body:

  • weakens the immune system,
  • can trigger behavioral problems,
  • cause tooth decay and
  • robs the body of precious vitamins and minerals.

Checking to see if a food item contains white sugar is fairly easy. When reading a label, look for words ending in the suffix ???ose???, such as high fructose corn syrup, maltose and sucrose. White table sugar is called sucrose and is derived from sugar cane or sugar beet. White sugar is stripped of vitamins, minerals and fibre and is basically empty calories.

After eating a food product that is filled with white sugar, the sugar enters the bloodstream very quickly making it very difficult for the body to assimilate. The body reacts to the increase in glucose levels in the bloodstream by over-secreting the hormone insulin. Excess insulin secretion leads to blood sugar levels dropping to a critical low, resulting in a state of hypoglycemia (low blood sugar levels). This can cause fatigue, irritability and cravings. This often leads to excess sugar consumption again as people then look to consume more sugar to combat these feelings which starts the cycle all over.

One other major issue with excess insulin secretion is that is triggers the excess storage of fat and this leads to weight gain. Overall, refined white sugar is something you should avoid in your diet as much as possible. For more nutrition tips and information on our online workout programs please visit www.blog.cardioblast.com.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Some simple facts about Sugar

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Some simple facts about Sugar

Some simple facts about Sugar

Most packaged foods on the market contain some sort of refined sugar. We end up eating quite a bit more sugar than we think we are as a result and this is contributing to more and more health issues. Here are some simple facts about sugar that you should know.

??? Sugar is the additive most often used in foods. Sugar alone is added to food 10 times more than all other food additives combined together.
??? Brown sugar is simply refined white sugar with some molasses added to it and is not any healthier for you than white sugar.
??? Most canned foods, cured meats, cereals, salad dressings, spaghetti sauce, packaged foods, mayonnaise, juices and many other products all contain sugar. Look at your labels closely for all of the forms of sugar.
??? The average soft drink contains approximately 9 teaspoons of refined white sugar.
??? 1 tablespoon of ketchup contains approximately a teaspoon of sugar.
??? Sugar comes in many forms on labels including sucrose, fructose and glucose just to name a few.
??? Corn syrup and high fructose corn syrup are two other ingredients that are basically the equivalent of sugar.

So why are we showing that sugar is in so many foods and in many different variations? This is because humans eat way more sugar then we ever have in history and excessive sugar consumption is linked to many diseases and has negative effects to your overall health. We suggest you really try to limit the amount of sugar you consume as it will improve your overall health and give you more consistent energy throughout the day.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, full meal planning, fitness tracking and personal training included with their membership.