Monthly Archives: February 2016

16 FOODS MORE DANGEROUS THAN TABLE SUGAR

 

The glycemic index is a measure of how much a food increases your blood sugar level compared to table sugar. There are many foods that you would not ordinarily think of as having the same effect on the body as table sugar, but they are the most dangerous because they are so much a part of our everyday diet. Don’t be fooled. Pay attention to the foods listed below and place them on your taboo list!
Remember that the higher the glycemic index a food has, the greater the insulin reaction, and therefore the more difficult to lose weight and keep it off.
Food                                             Glycemic index
Croissants                                             96
Waffles                                                 109
Plain Bagel                                          103
Kaiser Roll                                          104
French Baguette                                136
Cheerios                                              106
Rice Crispies                                      117
Rice Chex                                           127
Graham crackers                              106
Vanilla wafers                                   110
Watermelon                                      103
Brown rice pasta                              113
Potato, baked                                   158
Jellybeans                                         114
Pretzels                                             116
Dates                                                 146
Maltodextrin                                   150

There are many common foods that might not be considered as having a high glycemic index, and therefore not perceived as powerful insulin triggers. The general rule is to stick with foods that have a low Gl index less than 70. People tend to get hungrier after a meal of high-glycemic foods. Following are the glycemic index of a few foods from different categories:
Watch out for hidden sugars on product labels. Malt barley, fructose, sucrose, maltodextrin, lactose, molasses, and honey are all simply forms of sugar. The body will react similarly to all of them. A good example of how misleading labels and foods can be is in comparing a bagel and fat-free cream cheese with a doughnut. They have a similar glycemic index!

 

SIXTEEN FOODS THAT ARE MORE DANGEROUS THAN TABLE SUGAR

 

The glycemic index is a measure of how much a food increases your blood sugar level compared to table sugar. There are many foods that you would not ordinarily think of as having the same effect on the body as table sugar, but they are the most dangerous because they are so much a part of our everyday diet. Don’t be fooled. Pay attention to the foods listed below and place them on your taboo list!
Remember that the higher the glycemic index a food has, the greater the insulin reaction, and therefore the more difficult to lose weight and keep it off.
Food Glycemic index
Croissants 96
Waffles 109
Plain Bagel 103
Kaiser Roll 104
French Baguette 136
Cheerios 106
Rice Crispies 117
Rice Chex 127
Graham crackers 106
Vanilla wafers 110
Watermelon 103
Brown rice pasta 113
Potato, baked 158
Jellybeans 114
Pretzels 116
Dates 146
Maltodextrin 150

There are many common foods that might not be considered as having a high glycemic index, and therefore not perceived as powerful insulin triggers. The general rule is to stick with foods that have a low Gl index less than 70. People tend to get hungrier after a meal of high-glycemic foods. Following are the glycemic index of a few foods from different categories:
Watch out for hidden sugars on product labels. Malt barley, fructose, sucrose, maltodextrin, lactose, molasses, and honey are all simply forms of sugar. The body will react similarly to all of them. A good example of how misleading labels and foods can be is in comparing a bagel and fat-free cream cheese with a doughnut. They have a similar glycemic index!

TWELVE WAYS TO GET IN SHAPE WITHOUT GOING TO THE GYM

 

Let’s not call it exercise. That’s a dirty word for some. There are lots of ways to burn calories and trigger endorphin release without going to the dreaded gym.
Make it fun: something you look forward to doing, rather than seeing it as a chore. How about doing more of what you already do! By doing that, and adding a few special supplements to your diet, you can achieve many of the results that you thought could only come from a serious working out.
Change is the most difficult thing in most people’s lives. Don’t stress yourself. Doing more of what you already do is far easier and can be carried out much more consistently than struggling with the integration of new behaviors. He’s a partial list. Don’t let these suggestions limit you. Add some favorites of your own:
#1 – Walk a little more: walk part way to work. Park you car one stop father away from
you ultimate destination.
#2 – Walk to the neighborhood store.
#4 – Park you car in the far reaches of the parking lot at the mall.
#5 – Walk around the local park and stop at each of the stations set up for exercise: squats, sit-ups, push-ups, pull ups, etc.
#6 – Don’t take the elevator. Walk up and down the stairs at work or visiting others in a high-rise.
#7 – Take up tennis, or golf (don’t use the cart)
#8 – Join a volleyball / basketball league
#9 – Go dancing
#10 – Go horseback riding
#11- Use a hand mower to do the lawn
#12 – Take up swimming

Simply by increasing your current daily activities you can gain the same benefits as taking on a new exercise regime. And it is easier to increase an existing activity than integrating a new one. If you find something that brings you joy it will that much easier to continue.
There are also ways to increase metabolism and burn fat through the use of supplements. In an experiment conducted on herself, Sandy Shaw, PhD. – Life Extension – took 10 grams of arginine, an amino acid, a day. Sandy lost 25 pounds of fat and put on an estimated 5 pounds of muscle … without engaging in any strenuous exercise. The process works because arginine stimulates the release of growth hormone, which causes the body to burn up fat and put on muscle. But do remember that weight-bearing exercise is the only way to protect yourself from osteoporosis. And men, remember that it’s not just a woman thing. You’ll get it too, only a decade later.
The next step is to figure out how much weight you want to lose and spread that loss over a projected period. He’s how to do it. Say you weigh 150 pounds now, and you want to weigh 130 in 12 months. That’s a loss of 20 pounds in 52 weeks, or a little more than one-third of a pound per week. 3600 calories equal one pound. 1/3 of 3600 is 1200 calories. You would need to burn an extra 1200 calories per week to get down to your target weight. Look at the list above and decide which activates you would enjoy doing, or doing more of. Example: one hour of tennis (420 calories), one hour of swimming (300 calories), half-hour of walking up stairs (200 calories), one hour of dancing (320 calories) = 1240 calories. Setting aside 3 ЛЛ hours a week to lose 20 pounds in a year is a very small sacrifice. And for those who can integrate a better diet, or supplements, or lifting weights, the results will come that much faster.

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GREEN FOOD: SUBSTITUTE QUALITY FOR QUANTITY IN YOUR DIET

 

Research by Dr. G.H. Earp-Thomas, a reported expert on soils, show that wheat grass contains more than 100 food elements, including every identified mineral and trace mineral with more iron per given volume than spinach. It also contains every individual vitamin in the B-complex family, has one of the highest pro-vitamin A contents of any food, and is rich in a vitamins C, E, and K. Dehydrated wheat grass averages 25% protein – a higher percentage than is contained in fat, fish, eggs, dairy products, or beans. Dr. Ernest Krebs, Jr., claims that young and green wheat grass has 100 times the laetrile (an anti-cancer substance) as the seeds from which they sprout.
Barley grass boasts four times more vitamin B1 (thiamine) than whole wheat flour; 30 times more В than milk; three times more vitamin С than spinach and seven times as much as oranges. Barley grass “is one of the most incredible products of this decade,” states Dr. Howard Lutz, director of the Institute of Preventive Medicine in Washington, D.C. “Barley grass improves stamina, sexual energy, clarity of thought, and reduces addiction to foods that are bad for you. It also improves the texture of skin and heals dryness associated with aging.”
Chlorella, a single-ceil algae, possesses the greatest amount of nucleic acids – which are said to contribute to longer life – and the highest amount of chlorophyll per given volume. Chlorella is such an important green food supplement that more than 1,000 scientific papers have been written about it in recent years. Japanese researchers have found that eight grams of chlorella daily quickly helped to detoxify people suffering from cadmium poisoning.
Spirulina, an easily-digested, blue-green algae, contains a wealth of beta carotene,
noted for neutralizing free radicals that damage healthy cells. It is also rich in chlorophyll. Spirulina seems to have much value in the human diet due to its cancer-preventing coloring matter. The molecule of chlorophyll in all green vegetables and other non-animal products is noted for its similarity to that of hemoglobin, the red coloring matter in the blood of mammals that carries oxygen to trillions of cells. The only difference is that the center of the chlorophyll molecule is magnesium, while that of hemoglobin is iron.

FATS THAT CAN MAKE YOU THIN

 

Did you know that not all fats are created equal? Mono-saturated fats – found in free-ranging, organically grown animals, nuts, avocado, and olive oil – are essential for keeping the brain and heart functioning properly, for raising HDL (good) cholesterol, and for lowing LDL (bad) cholesterol. Monosaturated fats cause the release of the hormone cholecystokinin (CCK) that tells the brain to stop eating, and therefore acts as a brake on the appetite.
Omega-3 fatty acids found in fish, are the primary fuel for the brain. According to Dr. Dharma Singh Khalsa, fats such as omega-3 fatty acids from shellfish, blue-green algae, spirulina, and wheat grass are all rich sources of peptides that cause the hormone leptin to be secreted. Leptin in the blood signals the brain that we are full and initiates a more rapid burning of calories.
And in a recent study, it was found that omega-3 fatty acids enhance fat burning and help you get rid of fat, especially abdominal fat! Saturated and polyunsaturated fats, on the other hand, have a negative affect on health. These fats stimulate the appetite center. Good fats should make up 30% of the calories we consume.
We are genetically predisposed to eating fats. We evolved eating a diet high in fats because fats are the most efficient source of fuel for the brain. There are nine calories per gram of fat, while there are only four calories per gram of carbohydrate or protein.
How essential are fats to our health, longevity, and evolution? Our ancestors consumed 12.6 grams of omega 3 fatty acids each day; their brains we 11% larger than ours. Today we consume .5 to 1.4 grams daily.
It has been found that more fat made test subjects feel better. In the study, 20 people ages 20 to 37 spent a month eating meals that contained 41%of their calories as fat, and then went another month consuming food where fat supplied 21% of their daily calories. When researchers gave these men and women psychological tests for mood, they found that the higher-fat diets resulted in more positive moods, more calm, and less anger and hostility. It was found that those fats triggered an endorphin release.
In another study from Loma Linda University of California, scientists compared two low-calorie diets. Both were similar in calories (1,015) and protein (30%) but varied in fat and carbohydrate content. One group received a diet composed of 39% fat – the majority coming from almonds – and 32% carbohydrates. The other group diet was composed of 15%fat and 53% carbs. After 24 weeks, researchers compared results from reach group. The subjects on the diet supplemented with almonds lost 62% more weight, 56% more body fat and 50% more on their waist than those on the high carb/low fat diet.

WHY ANIMAL PROTEIN IS ESSENTIAL FOR YOUR DIET

 

Dr. Dean Ornish says animal protein is unnecessary and is bad for your health. Dr. Robert Atkins says that animal protein is good for you and you should eat all you can. So, who’s right? Well, they’re both right and they’re both wrong.
What we eat is a function of who we are. Man is classified by science as a primate. The order Primata evolved from the order Insectívora, or insect-eating mammals. Members of this species share many traits – including an omnivorous diet. Ninety-five percent of primates have a single-chambered stomach incapable of digesting most complex carbohydrates as they occur in nature. Of the two hundred species of primates, only the Colobus and Langur monkeys have a multi-chambered stomach and are thus capable of digesting a diet consisting primarily of complex carbohydrates. Compared to other primates, man has a shrunken large intestine and colon. In evaluating the gut ratios (the size of the small intestine to the large intestine) ours is much less similar to other primates and more comparable to carnivores, specifically the wolves.
As explained by Ray Audette in his book Neanderthin, “our relatively small lower gastrointestinal tract inhibits our ability to extract nutrients from calorically sparse food such as leaves, shoots, barks, etc., making us more dependent on calorically dense food such as meat, fish, fruit, and nuts.”
Only fish and meat are packed with enough fat and calories to supply the necessary energy demanded by the brain of man. In fact, since the agricultural revolution, and man’s dependence on grains, our brain sized has decreased by 11%!
So, does that mean we can eat all meat we want? No. According to Loren Cordain, professor of evolutionary biology at Colorado Sate University at Fort Collins, meat and fish diets exhibit a natural “protein ceiling.” Humans can comfortably handle a diet where protein makes up no more than 35-40% of calories. The second qualifier is that farm animals, cooped up and stuffed with agricultural grains typically have lots of solid, highly saturated fat. A diet high in saturated fats sets the stage for heart attacks because it leads to the increase of fatty buildup in artery walls.
But wild animals that range freely and eat what nature intended,” says Eric Dewailly, professor of preventive medicine at Laval University in Quebec, “have fat that is far more healthful. Less of their fat is saturated and more of it is in the monosaturated form, like olive oil!
A diet consisting of 35% free-ranging animals (along with high-fiber fruit, and low Gl vegetables) is capable of warding off heart disease and autoimmune diseases such as arthritis, lupus, and MS. Such meats also contain high levels of stearic acid – one of the most powerful antioxidants. Further, meat triggers the release of the hormone CCK, which signals the brain to turn off the appetite.

FLUIDS: HOW MUCH IS TOO MUCH?

 

How many times have you heard or read the recommendation to drink at least eight-8 ounce glasses of water a day for health reasons. Or that using thirst to drive your drinking habits is not adequate to stay properly hydrated. Or that caffeinated beverages such as soda and coffee can cause dehydration? Probably way too many considering that all these are essentially hogwash.
That’s right. According to the recent findings of an Institute of Medicine panel of U.S. and Canadian scientists than convened for the general public, none of those statements hold water. What they did conclude was that men need an average of 16 cups of water a day and women need 11 cups. But that does not mean you need to drink that much water. All the fluids you consume each day is included in that 16 cups. And don’t forget the moisture in foods. Researchers also suggest that there is an extreme variability in water requirements for every individual that depends on climate, activity level, and how much he or she sweats. This makes a recommendation like eight of “8” antiquated. When it comes right down to it, most people will be fine if they just drink when they are thirsty.
There are two reasons for individuals to consider drinking more than the recommendations here. One, athletes in training dramatically increases their fluid requirements. Two, for those dieting, drinking more water makes one feel full, enabling them to cut down on portion sizes. So, drink up if your goal is to lose fat or gain muscle. If not, you’ll be fine by letting your thirst determine the drinking.

Fluidy Foods:
Food Water Content (cups)

Cucumber (one large) 1.25
Watermelon (one wedge) 1.1
Asian pear (one large) 1
Chicken noodle soup (one cup) 1
Corn (one cup) .9
Salad (1.5 cups) .9
Low-fat yogurt (one cup) .8
Low-fat cottage cheese (one cup) .8
Baked beans (one cup) .8
Baked potato (one medium) .6
Brown rice (one cup) .6
Grapes (one cup) .6
Apple (one medium) .5
Oatmeal (One cup) .5
Orange (one medium) .5

HOW ONE SNACK FOOD CAN HELP PREVENT WEIGHT GAIN

 

Yes, nuts! Nuts were a major part of the diet of man for millions of years. They’re essential for good health and have amazing ability to curb the appetite, increase fat burning and boost metabolism. Here’s a partial list:

Almonds: Nutritional value Best way to eat
20-24 per ounce High in fiber, vitamin E Out of hand or
magnesium and calcium mixed with yogurt
Calories: 164
Total fat: 14 g.
Saturated fat 1 g.
Protein: 6 g. Fiber: 3 g.

Brazil Nuts

6-8 per ounce. High in Selenium Chopped and
Calories: 186 mixed into salad
Total fat: 19 g.
Saturated fat 5 g.
Protein: 4 g.
Fiber: 2 g.

Cashews
16-18 per ounce High in zinc, copper Chopped in Asian
Calories: 160 magnesium, iron. Stir-fry
Total fat: 13 g.
Saturated fat 2 g.
Protein: 5 g.
Fiber: 1 g.

Chestnuts Low in fats toasted
3 per ounce.
Calories: 56
Total fat: 0 g.
Saturated fat 1 g.
Protein: 1 g.
Fiber: 1 g.

Hazelnuts High in monosaturated fat Mixed into
18-21 per ounce pancakes, waffle
Calories: 178 or muffin batter
Total fat: 17 g.
Saturated fat 1 g.
Protein: 4 g.
Fiber: 3 g.

Macadamia Nuts high in magnesium in fruit salad
10-12 per ounce.
Calories: 204
Total fat: 21 g.
Saturated fat 3 g.
Protein: 2 g.
Fiber: 2 g.

Pecans high in thiamine toasted or add to
18-20 per ounce. Soup, top of oatmeal
Calories: 196
Total fat: 20 g.
Saturated fat 2 g.
Protein: 3 g.
Fiber: 3 g.

Peanuts high in protein, folate and ground into nutty
27-30 per ounce. Resveratrol spread or out of
Calories: 161
Total fat: 20 g.
Saturated fat 2 g.
Protein: 7 g.
Fiber: 2 g.

Pistachios high in potassium eat in natural, tan
45-47 per ounce. state
Calories: 158
Total fat: 13 g.
Saturated fat 2 g.
Protein: 6 g.
Fiber: 3 g.

Walnuts best source of alpha- chopped and mixed
12-14 per ounce linoleic acid and omega-3 in low-fat
Total fat: 18 g. fatty acid cream cheese
Calories: 185
Saturated fat 2 g.
Protein: 4 g.
Fiber: 2 g.

HOW YOUR NOSE CAN HELP YOU LOSE 30 POUNDS IN 6 MONTHS!

 

This is no joke. It’s cutting edge research that we’ve found in an obscure journal! It’s been proven in several big studies already. Here it is in a nutshell.
Fragrant scents stimulate important mental and physical functions. They trigger the release of neurotransmitters that send signals to the brain. In a study of 195 people, it was found that those who inhaled one of these aromas whenever they felt like eating,
lost nearly three pounds in two weeks. A study of 3,193 volunteers found that sniffing one of these aromas resulted in an average weight loss of 30 pounds in six months.
Sniff the above scents often and smell every food before you eat it. Your brain will perceive that you’re eating more and suppress the appetite.
A new study done by Alan Hirsch, MD, noted that subjects who sprinkled one of these flavors on food lost an average of 5.6 pounds per month over 6 months. The 108 overweight participants sprinkled (or inhaled the fragrance of) banana, lavender, chocolate, green apple, or peppermint scents resulted in an average weight loss of 30 pounds in six months. Sniff the above scents often and smell every food before you eat it. Your brain will perceive that you’re eating more and suppress the appetite.
A new study done by Alan Hirsch, MD, noted that subjects who sprinkled different flavors on food lost an average of 5.6 pounds per month over 6 months. The most used flavors were cheddar cheese, bananas, and raspberry (but not limited to those), on food whenever they ate without otherwise changing their diets. All subjects were asked to inhale the scents three times, five to six minutes before and after eating a meal.