Sugar, Sugar….what’s it doing to our bodies?

Sugar consumption has increased over the last 20 years from 26 lbs per person per year to 135 lbs per person per year!!!! Could this be the answer to our ever increasing waistline???

Yes, sugar consumption upsets the body’s blood sugar balance and triggers the release of insulin. Insulin, a hormone, stores the sugar as fat! This also causes a drop in blood sugar levels (now that the sugar is stored) causing you to crave what???....more sugar! An evil cycle!

Blood sugar fluctuations are caused by eating simple, refined carbohydrates. There are four classes of simple sugars: sucrose, fructose, honey and malts! Yes honey is a natural sweetener but has the same blood sugar affect as the processed refined stuff.

READ THE INGREDIENTS! So you stay away from adding sugar to your coffees and teas, skip the sweet pastries, sodas, and packaged candies….are we safe?? Nope! Sugar comes in so much of our packaged items its amazing! Read the labels on your bread, cereals, snack bars, frozen dinners, peanut butter, ketchup, spaghetti sauce, salad dressing, marinades, concentrated juices, dried fruit….and much more!!

Try to stick with agave as a sweetener (low on the GI index), eating fresh juicy fruit when those sugar cravings hit, and consuming complex carbohydrates! Stick with a diet low in the glycemic index and your body will thank you….step off the sugar rollercoaster :)

**http://www.healingdaily.com/detoxification-diet/sugar.htm

Protein Power Bites

Looking for that cool tasty treat that's also beneficial for the body!?  Try these

Ingredients:

• 1/2 c all natural crunchy peanut butter
• 1 tbsp ground flax seeds
• 2 scoops of chocolate protein powder...try my favorite from Usana (http://shop.usana.com/shop/cart/ProductDetails?ProductID=210.010102)
• 1/2 c unsweetened coconut flakes

Directions:

1. Mix peanut butter, flax seeds, and protein powder thoroughly in a bowl.
2. Form into individual balls.  Roll in dried coconut flakes
3. Place in freezer to solidify.  Enjoy frozen or remove from freezer to defrost for 30 minutes before enjoying.

Sodium....the addiction

The more we eat of something the more our bodies become addicted to having the substance daily.  Sodium is highly used the the American diet through all of our packaged and preserved foods, frozen dinners, canned foods, cured and salted meats, our "pop", and as a flavor enhancer (often before we even take a bite). 

A high sodium diet not only leads to water weight retention but various health problems.  These problems include high blood pressure, heart disease, and kidney problems.  

Now I'm not saying complete eliminate sodium from your diet it does have essential biological functions.  Salt is needed to maintain proper fluid balance, transmit nerve impulses, and help in muscle contraction and relaxation.  So what to do?  Limit your sodium levels to 2,300mg/day or less and 1,500mg/day or less if you are over 50.

Tips:

• Read food and drink labels and avoid those high in sodium.  Don't forget to check those jarred sauces, cheese, bread, yogurt, milk and dressings.
• Look for labels that advertise low sodium.
• Steer clear of the frozen dinners and packaged meals. 
• Avoid the cured meats; bacon and cold cuts.
• Avoid the high salt chips.
• Stick with the low sodium soy sauce or none at all.  Often there is enough in the fish.
• Remove the table salt.  Guarantee you get enough sodium from the packaged foods and going out to eat.  When you have control of your meals use flavorful seasonings instead of salt and keep the salt off the table. 

So what happens when you OD- on salt?

1. Drink lots of water.
2. Work up a sweat.
3. Sauna.
4. Chamomile Tea.

The Juicy Chicken Sandwhich

This sandwich is a great take on those messy Carls Jr commercials…truly finger licking good!  Pull this one out for the next family lunch.  Quick, healthy, and delicious!

Serves: 2

Ingredients:

• 2 whole wheat skinny bagels
• 2 large sliced cleaned chicken breasts
• ½ c sliced mushrooms
• 1 tbsp olive oil
• 2 tsp cayenne pepper
• 2 tsp minced garlic
• ½ c chopped onion
• 1 sliced tomato
• 2 slices of reduced fat cheese; your choice (pepper jack is awesome for those spicy fans)
• 1 c chopped spinach
• Jalapenos; to tasters preference
• Balsamic vinegar

Directions:

1. In a large fry pan heat olive oil, onions and garlic on high for approximately 2 minutes; mixing frequently.
2. Add mushrooms to fry pan, stir in thoroughly reduce to medium high for 3 minutes.
3. Add sliced chicken, stirring occasionally to get a good golden color; about 5-10minutes.
4. Toast bagels in a toaster.
5. Once bagels are done put cheese on one side and balsamic on the other. Followed by the spinach, tomato slices and jalapeno on the balsamic side.
6. Once the chicken is fully cooked, place the chicken, onion, mushrooms and garlic on the cheese side (for full melting).
7. Close sandwich and enjoy!

Think you need to spend hours at the gym to get that bikini body?

Tabata training is the most time efficient way to fat loss! All you need is 4 minutes and a good blast of energy. This type of training is perfect for metabolic confusion; hence “fat loss”. Tabata training utilizes the concept of negative rest periods; the body rests a shorter period than it works.

Research has shown Tabata training to improve aerobic capacity much greater than the standard continuous pace cardio workout in much less time. Furthermore, this tabata training also leads to an increase in anaerobic capacity; something not evident in steady state cardio.

Here’s how:

1. Push hard for 20 seconds
2. Rest for 10 seconds
3. Repeat 8 times

It should be 4 minutes of torture! If it isn’t you are not pushing hard enough and are just wasting your time.

Some great exercises to use:

• burpees
• mountain climbers
• jumps squats
• push-ups….progressing to clap push-ups
• jacks
• butt kicks (runs in place)
• high knee runs

Tabata Protocol can also be followed on the elyptical or bike. Start with a 3-5 minute warm up. Find a fairly challenging resistance. Push for 20 seconds, rest 10 seconds, and repeat 8 times.

So no more boring hours spent on that treadmill, elyptical, or bike. Be creative and challenge yourself with Tabata Training for some real results!

The Hefty Healthy Carrot Cake!

Yes I said healthy and carrot cake in the same title!  Amazing I know!  With Mother's Day festivities right around the corner why not make something tasty and nutritious for the family to nosh on??

This cake is full of vitamins, minerals, and lots of fiber. And it is hefty weighing in at a good eight pounds. One slice will keep you satiated. This cake is free from added flours, preservatives, and refined sugar!


Servings: 12-14

Ingredients:

CRUST-

• 2 c soaked raw almonds (soak nuts for at least a few hours; best for a day)
• 2 c chopped dates (either buy them moist and plump or soak the drier ones)

FILLING-

• 2c fresh carrot pulp (from juicing the fresh carrots)
• 1 ½ c fresh carrot juice
• 2 c coconut flakes
• 2 c soaked dates; chopped
• 2 c chopped walnuts
• ¾ c chopped figs
• 2 tsp cinnamon
• 1 ½ tsp – 2 tsp ginger; to taste
• ½ tsp cardamom
• 1 tsp all spice

ICING-

• ½ c fresh orange juice
• 2 c soaked chopped cashews
• 2 tbsp maple syrup
• Orange zest

Directions:

1. Be sure to soak nuts and dates a few hours or a day before beginning.
2. In a food processor combine the crust ingredients; roughly chopped. Mix. Place into a pie pan.
3. In the food processor combine coconut flakes, soaked dates, ginger and half the carrot juice. Mix.
4. In a mixing bowl combine food processor contents, carrot pulp, chopped walnuts, chopped figs, cinnamon, cardamom, and all spice; mix and slowly add the rest of the carrot juice.
5. Place the filling in the crust.
6. In food processor combine orange juice, chopped cashews, and maple syrup; mix. Use to top the filling of the pie. Follow with sprinkles of orange zest.
7. Enjoy.

Green Tea Revealed

What’s so good about this stuff?

By word of mouth I’ve always heard that green tea was some sort of miracle substance; but never really sure why. I conducted some research and here’s what I found:

• Cancer Fighting and Immune System Support:

Green tea contains polyphenols called catechins; a strong antioxidants. Catechins inhibit the growth and reproduction of certain cancerous cells. Studies have shown green tea to help prevent: bladder, colon, esophagus, pancreas, rectum and stomach cancers. These polyphenols also help protect our cells from daily oxidative stress; increasing the strength of our immune system.

• Lowers the Risk of Strokes and Blood Clots:

Green tea helps to decrease the development of fibrinogen in the body. Overproduction of fibrinogen in the arties leads to strokes and blood clots; blood clots disrupt efficient blood circulation in the body; leading to tingling numbness or loss of strength.

• Stimulates the Metabolism:

Green tea helps the body detoxify the liver; increasing the body’s efficiency in protein synthesis. Green tea also helps to stabilize the body’s blood sugar levels; resulting in a more stabilized metabolism. The more stabilized the metabolism, the more efficient and quickly it works!

• Feel Good:

Green tea contains theanine. Theanine triggers the release of dopamine in the body. Dopamine is the body’s feel good hormone! Yes, tea is caffeine but it will not leave you with the post coffee jitters; instead a calm feel good energy.

Who knew one little tea leaf could contain so much?! I don’t know about you but I am definitely adding it to my daily diet.

**Resource: “The 150 Healthiest Foods on Earth” – Jonny Bowden, Ph.D., C.N.S