Learn How to Eat Whatever You Want Towards Your Advantage | Part 1/3

Learn How to Eat Whatever You Want Towards Your Advantage | Part 1 of 3

Posted by Scott Emmerson

 

eat-whatever

 

 

Last Saturday, my cousin Andrew and I went to Wendy’s. I had a triple Baconator with fries. Then I went home and watched Game of Thrones, while devouring two bags of Hershey’s Cookies ‘N’ Cream bite size chocolate thingys. I would tell you what Andrew had but I was too busy slipping into a food coma to remember. That was my cheat meal and I earned it because I ate like a caveman all week…

 

I am going to assume that you are probably reading this article with the intentions of cranking back some unhealthy delicious foods over the holidays! If you are like me then you obviously want to avoid having “more to love” by the time January hits and you’re forced to hit the gym harder than that Baconator hit my pancreas.

 

If your going to understand why these tips work then you need to understand how cheat meals can make us fat. I know, boring but just shush and keep reading.

 

When carbs get digested they have to be broken down into sugars before they can enter the blood stream. Complex carbs represent long chains of sugars bound together, while simple carbs represent smaller chains. Long and short chains of sugars have to be broken down into individual sugar molecules to be absorbed. Picture various groups of prison inmates (sugars), holding hands walking through a prison (your intestines). Then correctional officers (enzymes), are all like, “hey stop holding hands, that’s weird, you’re in prison.” The correctional officers eventually break the bonds between the inmates and send them to their cells, pun intended (Boom).

 

Once our sugar bonds are broken up in our intestines they enter the blood stream, and our pancreas is notified of the increase in blood sugar. In turn, insulin is released to combat this. Then a bunch of insulin goes and snatches up the sugar molecules and transports them into their designated cells (could be liver, muscle, fat or various other cells). In most circumstances insulin will look to drop off those sugars in your liver, however, once your liver is full they will have no choice but to juicify your love handles (in article number two I will touch on how we can get insulin to send sugar into our muscles). Now, our bodies have many mechanisms for making us fat, but in my opinion high carb consumption is the number one reason for obesity.

 

Tip #1 – The Obvious Tip…

 

Try to avoid processed food. A heck of a process goes into making bread, so try to avoid it. Brown rice, quinoa, wild rice, and Cous Cous don’t take much to get them ready to eat, so they are okay. If you’re overweight, cut complex carbs entirely and watch the pounds fly away. If you’re not overweight and you’re naturally skinny/lean (aka my stupid cousin Andrew), you can have some complex carbs. My personal opinion is that a VERY small amount of people would ever need more than 100 grams of complex carbs in a day.

 

Tip #2 – Insulin sensitivity increases with each sugar free meal

 

One thing I didn’t mention about our friend insulin is that if you have too much sugar circulating in your blood stream (especially over a prolonged period of time i.e. days/months/years) then you can become insulin resistant. It’s kind of like when I try and scare my parents. Occasionally I can scare them so good that they will accidentally swear; it’s honestly hilarious. But, if I tried scaring them ten times a day they would become resistant to my immaturity and I wouldn’t get to enjoy their swears. But in all seriousness, if this is what’s happening- you’re becoming insulin resistant- then you’re likely on track to becoming diabetic.

 

I like to think of our relationship with insulin as a really big teeter-totter. On one side sits insulin resistance, and on the other side sits insulin sensitivity. The more sugary food we eat the further we move towards insulin resistance, and eventually if we eat so bad, we can walk right past insulin resistance and hop off the teeter-totter leading to diabetes. But, with every good meal we eat we can walk toward insulin sensitivity, and eventually get a super power or something.

 

When you are “low sugar” for long enough your liver gets a chance to make room for some new sugars thus blitzing yourself with a cheat meal, in some instances can actually make you leaner. When you eat “low carb” for long enough your Leptin levels decrease, and one of Leptin’s roles is to metabolize fat. Guess what gives Leptin a boost… cheat meals! This does not mean pizza is now a healthy choice, it means it “can be” if your diet is on point. Earlier this year I went two weeks without a gram of sugar and I decided to have a gluten free pizza, which is awesome by the way so shut your mouth if you’re a gluten free hater, and I actually lost 2lbs the next day.

 

Moral of the story, with every carb free day that passes you will increase your efficiency when you finally decided to crank back some deliciousness. I’m pretty sure superman became superman from going carb free for a year and then having a Baconator, just saying.

 

Tip #3 – Fit Cocoa, Green Tea, and Cinnamon into your diet wherever you can

 

In a nutshell research says that these three guys can increase your insulin sensitivity. I have found moderate to high consumption of these puppies on my cheat days to be particularly helpful. If you want more detail check the sources :).

Green Tea (1,2)

Cocoa (1,3)

Cinnamon(4)

 

(1) http://ajcn.nutrition.org/content/81/3/611.short

– favanols=high antioxidant/High Nitric Oxide(arginine-alpha-keto-glutarate (AAKG). ) bioavailability… Nitric Oxide bioavailability=”stimulated glucose uptake”

(2) http://pubs.acs.org/doi/abs/10.1021/jf030365d

(3) http://advances.nutrition.org/content/3/2/217.full

(4)http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=1681080

4 Positive and simple weight-loss and healthy living tips

4 Positive and simple weight-loss and healthy living tips

 Young female The decision to lose weight or get healthy is always a good one; but it can result in a lot of frustration and unhappiness if results don’t show themselves as fast as one would desire.

There are so many reasons why people fail in the journey to better health. However, instead of focusing on the negative, let’s consider these four, simple steps to getting long lasting results.

 

 

 

Step One: Real Nutrition vs  Fad Diets

 

The key to being successful when dieting is about a healthy balance of all the food groups – in every meal. One should never cut out entire food groups (carbs, proteins, and so on) in an effort to lose weight. Your body depends on those for the vital nutrients to keep going. And in fact, cutting out essential nutrients will encourage your body to hang on to the fats you are trying to lose in an effort to compensate.

Any diet that promises you extreme amounts of weight loss in a very little amount of time, or with minimal or magical efforts, is likely a fad diet. And it won’t work (at least in the long run). The average person loses roughly two pounds of weight per week when on a regimented weight-loss plan. Being patient and avoiding these miracle diets will help you see more satisfying, long term results. If you’re goal is weight loss you need to remember that the weight you’ve gained didn’t happen rapidly it was through time and it’s going to take some time to reduce your weight through eating whole foods. No pill solely will get you to your results. JUST EAT REAL FOOD!

 

 

Step Two: Embrace Cheat Days

 

Life and weight loss is all about balance and moderation. Everyone has a treat (or two) that they absolutely love; and to give up what you love entirely is a recipe for an unsuccessful long-term diet.

4 Positive and simple weight-loss and healthy living tips  1

Moreover, depriving yourself of the little things in life can be very discouraging and demotivating. Rather than do this, embracing controlled and moderated cheat days as a method to fast track your weight loss goals by up-regulating your metabolism to burn more fat. Just remember the 80/20 rule when embracing a healthy lifestyle. 80% of consuming healthy nutrition that supports your goals and 20% of foods that you enjoy that help your psychology by keeping you sane.

 

Step Three: Drink, Drink, Drink … the Right Drinks

 

Hydration is very important to any work out and exercise plan. It prevents dehydration, and keeps foods moving through the body in a way that promotes a healthy and well-balanced system. But the type of hydration you take in is critical to your weight loss plan. Water is – of course – the best choice. Sugary sodas, juice, alcohol – all contain empty calories and a sugar rush that ends in a loss of energy and excess stored fat.

 

Step four: Manage Your Stress and Stay Motivated

 

The final step in any successful diet plan is to manage stress to stay motivated. Stress contributes to depression, and a whole host of other problems; not to mention overeating and a lack of motivation (<–Click to watch how to stay motivated). Managing stress could arguably be the single most important aspect of implementing successful diet plan. By implementing these simple steps, you are sure to find positive results in all your healthy living and weight-loss journey. Keeping it in perspective and managing these things to your health and happiness – that are most important not only for your diet, but your well-being – will benefit you for years to come.

 

Extra

 

You didn’t think we would forget about actually exercising? Exercising is a huge component in living a healthy life. Here is a long list of benefits of exercising.

Did you like this article? please leave your comments and don’t forget to share.

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The most deceptive foods advertised as healthy

The most deceptive foods advertised as healthy

Do you know that some “health foods” are not actually healthy? Common healthy foods like milk, cereal,processed cheese, wheat bread and even fruit juice can actually harm your health! The guide dispels common myths about deceptive foods and gives you some wholesome alternatives:

 

1. Pasteurized Milk


milk-iwontloseMilk is touted as a healthy food, and most people assume that it does a body good. But pasteurization destroys active enzymes and denatures the fragile proteins in milk. It also kills beneficial bacteria and lowers the vitamin content of your milk.

A better alternative?
Raw milk is milk that hasn’t been pasteurized. Why raw milk?
Supporters of raw milk say the pasteurization process kills most, if not all, micromilk organisms, including the beneficial ones that aid in digestion and metabolization. They also promote good health by crowding out bad bacteria and help prevent yeast overgrowth in the intestinal tract.
The Campaign for real milk says that raw milk comes from cows that are properly fed. Cows that eat green grass provide milk with nutrients like vitamins A and D. They argue that pasteurization enables the milk industry to raise cows in less-expensive, less-healthy conditions.
They also say that pasteurization destroys enzymes and diminishes vitamin content. Pasteurization, says the group, is associated with allergies, increased tooth decay, colic in infants, growth problems, osteoporosis, arthritis, heart disease and cancer. Many calves fed pasteurized milk die before maturity.
Raw milk will sour naturally due to the bacterial production of lactic acid and still be healthy, while pasteurized milk, which lacks the essential bacteria, will putrefy.

 

2. Fruit Juice and Sodas

Soda_and_sugar_550Fruit juice may be delicious, but it’s often loaded with even more high-fructose corn syrup than actual juice! High fructose corn syrup has been linked to increased cholesterol levels, blood clots, and impaired immunity. Sodas are no better as we all are well aware.

Fructose reduces the affinity of insulin for its receptor, which is the hallmark of type-2 diabetes. This is the first step for glucose to enter a cell and be metabolized. As a result, the body needs to pump out more insulin to handle the same amount of glucose.
The annual ‘Liver Meeting’ of the American Association for the Study of Liver Diseases which took place October in Boston reported results linking high intake of sugar (specifically fructose) to liver disease.
“The research team concluded that consumption of high fructose can have negative effects on liver through overfeeding, as well as damage the liver by inducing increased oxidative stress.
A better alternative? Delicious, healthy and convenient Dong Quai and Coco-Biotic, both of which you are strongly urged to learn more about and try today!

3. Whole Grains

Whole-grain-is-not-always-good-for-the-bodyMany foods from bread to breakfast cereals advertise that they are now made with whole grains. Despite earlier reports discounting fiber’s role in colorectal cancer prevention, two recent studies say fiber from fruits, vegetables, and grains may indeed slice the odds of getting the disease. One study, surveying more than half a million people, found a 25 to 40 percent risk reduction from 30 grams of fiber daily (five to seven servings of fruits and vegetables). Fiber in food may be the key, since those earlier studies focused on fiber supplements.
If you have digestive problems or suffer some of the classic autoimmune reactions (e.g. allergies) consider the possibilities that grains may be problematical. Look at your family members and your family history for clues about dietary problems. Adjust the ratio of cereal grains to meat, vegetables, and fruits and see if the adjustment has physiological and psychological effects. In my opinion one should supplement with vitamins, minerals, protein, and free fatty acids. Above all, eat a varied diet and not too much of one thing.
Conventional whole grains lack vitamins and minerals, can be difficult to digest, and often cause allergenic responses, contributing to autoimmune disorders like Celiac disease.
A better alternative? Grain-like seeds millet, quinoa, buckwheat, and amaranth are gluten free, do not feed candida act as prebiotics, have a calming effect and are full of vitamins and minerals.

 

4. Processed Cheese

processed-cheese-slicesProcessed cheeses, especially individually wrapped slices, have little nutritional value. They are pasteurized and often have fillers and preservatives.
A better alternative? Make Young Coconut Kefir cheese or on stage two of the Body Ecology diet, once your gut is populated with dairy-loving microflora, try cheeses made from fermented raw milk to flavor your salads.

5. Protein Bars

proteinbarProtein bars now compete with candy bars in convenience stores and grocery aisles, butproteine these quick snacks are not necessarily healthy. Many protein bars use soy protein and count sugars in their top 3 ingredients! Instead of offering you a healthy option, they actually contribute to fungal infections.
A better alternative? Soaked almonds and other nuts are easy and delicious snacks for those on the go! Or try RenewPro for an energizing, gut-healing source of protein. You can mix it in water or even eat a scoop between meals. You’ll love the delicious taste of this truly healthy source of protein.

 

6. Energy Drinks

kids_energy_drinksTheir labels say they contain various herbs, minerals and the amino acid taurine, specially designed to boost your energy by the time you reach the bottom of the can. But if you look at the ingredients, you’ll find that the main ingredients in most energy drinks are actually caffeine and sugar  making them hardly more than high-priced soft drinks.
Yet their glitzy designs and claims to improve your performance, concentration and reaction speeds seem to be working. In 2004, energy drinks overtook bottled water as the fastest-growing category in the beverage business. Similar products have even been introduced for kids as young as 4 years old. A better alternative? Drink healthier fluids like water or tea, and if you must have a jolt of energy, a good old-fashioned cup of black coffee will at least spare you the sugar.

7. Soy products

soySoy products, including soy milk and soy protein have been linked to digestive distress, immune system breakdown, PMS, endometriosis, reproductive problems for men and women, allergies, ADD, higher risk of heart disease and cancer, malnutrition and loss of libido.1
Soy milk has some negative aspects which are as follows :
-It contains a lot of phytic acid
-It contains hemagglutinin which causes the red blood cells to clump together. However, it is believed to be harmless unless soy milk is taken intravenously
-The genetic modification involved in the process of preparing soy milk may cause lysinoalanine or even nitrosamines
-It contains aluminum
-It contains trypsin inhibitors
A better alternative? Fermented soy products like miso soup, natto and tempeh.

 

Adding Vegetables to your diet

broccoli-health-benefits Spinach_2337460b kale

 

 

Adding Vegetables to your diet

 

One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.

When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies. A great app to get that will help you easily incorporate veggies into your daily diet is BIGOVEN

New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.

Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.

So don’t forget to get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.