The Best Way to Eliminate Sugar From Your Diet

The primary goal of eliminating sugar and refined carbohydrates from your diet is to promote excellent health. By eating natural whole foods such as meat, fruit and vegetables, you’ll be supporting your health and eliminating sugar and refined carbohydrates at the same time. Because these whole foods don’t contain processed sugar or refined carbohydrates, no additional effort is needed to avoid them.

The reason why natural whole foods are so healthy is because we spent millions of years evolving on them. Based on this, an easy way to make sure that you’re eating the right foods is to ask yourself if they existed 10,000 years ago. If they didn’t, or if they’re packaged in plastic or a box, they’re likely to contain sugar and refined carbohydrates.

After being spoiled by the convenience of processed foods, many people have a difficult time following a healthy diet because of the additional preparation that whole foods tend to require. By preparing a number of meals in advance, you’ll always have healthy food available to you regardless of how little time or energy you have for food preparation. In fact, if you don’t mind freezing your meals, you can even prepare enough food in advance for an entire week.

Avoid Processed Beverages
Most popular beverages, such as soda, sports drinks, sweetened iced tea and most other flavored drinks, are extremely high in sugar and should be avoided as much as possible. Even natural fruit juices that aren’t from concentrate and have no sugar added are still high in sugar.
Don’t make the mistake of thinking that fruit juice will provide the same nutritional benefits as whole fruit. Most of the nutrition is destroyed during processing, and because the substance and fiber from the fruit is eliminated, the sugar in fruit juice is usually absorbed very quickly and causes blood sugar problems. Pasteurized skim milk isn’t a great choice either. Because the fat is removed and much of the nutrition is destroyed during pasteurization, there’s not much left except for milk sugar. The easiest way to avoid beverages that contain sugar is to drink filtered water instead. Although this may sound painfully boring, most people don't drink enough water anyway which makes this is a great way to correct two problems at the same time.



How to Beat Sugar Cravings
Cravings for sugar and refined carbohydrates are often a result of low blood sugar or neurotransmitter imbalances. In either case, the problem can usually be resolved by simply adding more protein to your diet. Since you should be eating whole foods, the additional protein should come from high quality animal meat. This will help to balance your blood sugar by reducing the amount of sugar you eat and slowing down the digestion of the carbohydrates you eat. It will also help balance your brain chemistry by providing the amino acids needed to produce essential neurotransmitters. Some people are genetically predisposed to producing inadequate amounts of neurotransmitters and may need to supplement specific amino acids to regain proper balance and eliminate sugar cravings. 



Be Cautious with Fruit
Fruit is a natural whole food and is undoubtedly one of the healthiest foods we can eat. Because whole fruit contains fiber and the nutrients needed to digest it’s natural sugar, it’s less likely to cause blood sugar fluctuation and doesn’t rob the body of valuable nutrients. However, it can still be problematic for many people.


Despite the slower and more complete digestion, people who naturally digest carbohydrates more rapidly can still experience blood sugar fluctuation from eating fruit. In fact, Dr. Joseph Mercola, a popular natural health advocate, says that he developed type 2 diabetes while following a high fruit diet and completely reversed it by eating less carbohydrates and more animal fat and protein.
The best way to learn how tolerant you are to fruit is to identify your nutritional individuality which will give you an idea of the proportions of protein, fat and carbohydrate that are ideal for you. With this as a starting point, you’ll be better able to identify any adverse reactions that you may have to certain foods, particularly in regard to those that are high in carbohydrates. If you happen to be someone who is better off eating more protein and fat, you’ll likely find that you’re quite sensitive to sugar and will need to limit your consumption of fruit.


Say No to Artificial Sweeteners
Artificial sweeteners are designed to provide the sweet taste of sugar that we all love, but without it’s negative impact on health. Unfortunately, these artificial sweeteners are often more of a risk to your health than sugar itself. Most artificial sweeteners, particularly aspartame and sucralose, are synthetic substances that have been found to be toxic in many ways. They’re also known to increase appetite which is ironic considering their popularity among people looking to lose weight.


The use of artificial sweeteners is often a case of trading one problem for another and is definitely not the path to excellent health. As long as you don’t have a serious condition that prevents you from consuming sugar, and as long as you live a healthy lifestyle most of the time, there’s nothing wrong with enjoying real sugar in moderation, however I personally don't recommend it.


If you choose to eat processed foods that are advertised as sugar free or low calorie even though you should be eating whole foods instead, avoid products that have aspartame or sucralose listed in the ingredients. Also be aware of the brand names that these artificial sweeteners may also be listed under. Aspartame is commonly available as NutraSweet or Equal and sucralose is commonly known as Splenda. 


A Safer Sweetener
Although I generally don’t like the idea of using sweeteners, stevia is a natural herb based sweetener that typically doesn’t affect blood sugar and is a much safer alternative than aspartame or sucralose. It’s many times sweeter than sugar, so if you decide to try it, use it in very small amounts. Choose a brand that’s certified organic and be wary of the altered and proprietary PureVia and Truvia version of Stevia that are now being used and marketed by Pepsi and Coke. I like to use natural PURE RAW honey. It has great benefits. Look up the benefits of honey. 

The Final Straw

It seems that people are getting upset about my daily post on nutrition & exercise.  I see how changing my eating habits and exercising has improved my health. I envision my post(s) helping people but I guess people rather use FB for other reasons then to make improvements in their lives. Why not take advantage of such a powerful social media source and help people.

I know people want pleasure and entertainment but when it comes to checking in and getting "gut level"  honest about the things we need to change about ourselves we seem to have a problem with accepting the truth. The way to address a problem is to get at the root of it and fix it. In the African American community obesity is a problem, not for everyone, but for a large percent of us. It contributes to a majority of health problems that ultimately cause us to die. We are making doctors rich. We accept taking medications as an excuse to live reckless.
There is no "magic pill" that will fix our health issues.

All I want to do is share what I think can help people live happy and productive lives. My information is free, non judgmental, and hopefully can help you live a healthy life. If I get a little passionate about things I write about I apologize. If I'm being intrusive I'm sorry. It's in my nature to help people and share information I feel can make a difference.

I watched my father have four strokes and ultimately die because of a lifetime of poor eating and lack of exercise. Before his death he was taking 12 different types of medication, walking with a cane and dispite the advise from his doctors to change his diet he continued to eat poorly. I miss him and if he made the simple desision to change his diet he would be alive today. Going to the hospital and seeing my father withering away is an image I will never forget. Don't get me wrong I didn't change automaticly.

Although I had a clear understanding of what happened to my father I follow in his footsteps. I ate poorly, consumed alcohol and abused drugs. My drug abuse eventually became an addiction causing me to lose myself, my family and my dignity. I'm now clean and sober for nine years and it was in my seventh year of being clean that I was diagnosed with diabetes. I was devestated, however,I continued to mantain the same diet of sweets, sugary drinks, and bad carbohydrates. I was caught up in the "magic pill" syndrome.

I felt as long as I took my pills I could eat what ever I want. No matter how much I took my medication I continued to feel bad. I caught a cold and couldn't get rid of it, my knees and toes ached,my nails were turning dark and I couldn't run from one block to another. As a former athlete and a physical education major I couldn't believe I was in such bad shape.

The final staw came when I lost my job and medical insurance. I could no longer afford my medication. I then decided to make the change to improve my health. I went back to my athletic roots and physical education background and designed an exercise and strength training program and changed my diet. In just 73 short days my health has improved, my sugar levels are the best they're ever been ( even with taking the medication) and I lost over 25 pounds. My kness and toes feel better, my skin has improved, my energy level has increased and I feel great. I went from walking to running. I now run 24 blocks six days a week. Wow what a change. In the same way I was hooked on drugs I'm now hooked on my new lifestyle change. I know I'm telling someone's story. If so, you can change your way of living the same way I am. Give it a shot. I will continue to share my story and practice what I preach. Follow my blog and this group. It's my hope by doing so you can feel just like I feel, GOOD!
 

Food And Exercise

The ideal time for your pre workout meal is an hour before you start. This is to allow time for the food you consume to digest and be used readily during your workout. If you plan to work at a low intensity level, you should keep your pre workout meal down to 200 calories or so. If you plan to work at a high level of intensity, you will probably need your meal to be between 2,000 and 3,000 calories.

I would recommend consuming an approximate mix of 2/3 carbs and 1/3 protein before a cardio session. This will provide you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

Another practice you can consider is consuming simple carbohydrates (fruits, fruit juices) and/or protein shake 15 to 30 minutes before your workout to provide the body with an immediate energy source.

For resistance exercise, I would recommend a mixture of 1/3 carbs and 2/3 protein, as this will provide you enough energy from the carbs to perform each set and the extra protein will prevent muscle breakdown to a minimum while you exercise.

Your post workout meal is just as important as your pre workout meal. Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel, so if you don't replace it after you exercise, your body will begin to break down muscle tissue into amino acids, converting them into usable fuel for the brain and the central nervous system and that is what we do not want. We do not want to lose muscle tissue. Usually after a cardio session, you'll need to consume mainly carbohydrates, preferably those with high fiber such as rice, oatmeal, whole wheat pasta, and northern fruits. Try to also consume 30 - 50 grams of these types of carbs after you exercise. It is fine to consume food 5 - 10 minutes after your cardio workout.

Once you've finished a resistance workout, a combination of carbs and protein is what you need. Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears.

Protein is needed after a resistance workout to build up and repair these micro tears. The muscle can then increase in size and strength. The carbs will not only replace the lost muscle glycogen, but will also help to transfer protein into muscle cells so it can synthesize into structural protein, or the muscle itself.

After your resistance exercise, I would recommend consuming of food after 30 minutes so that blood won't be taken away from your muscles too fast. The blood in your muscles will help the repair process by removing the metabolic waste products.

Boost your sex life with diet, exercise -- and a can-do attitude

Boost your sex life with diet, exercise -- and a can-do attitude

Better sex through diet and exercise? You bet. Eating the right kinds of foods and getting plenty of muscle-strengthening exercise is just the prescription for a healthier sex life.

A dash of positive attitude ties it all together: You have to believe you're hot if you want to make things sizzle in the bedroom. Being sexy and self-confident is just a state of mind.

Attitude Is Everything

Believe in yourself. Reward your successful weight loss with an alluring outfit or lingerie that showcases your new figure -- even if you're still far from your goal. If you feel good about your body, that feeling is communicated loud and clear to your sweetheart.

We all would love to have the bodies of supermodels, but let's be realistic: Your main squeeze is loving the new you and your renewed sense of well-being -- a positive byproduct of your diet and exercise routine!

A healthy diet, regular exercise, and a positive attitude are only the beginning. It also helps to get plenty of sleep, quit smoking, and control the stress in your life. Not only will you look better, you'll feel good about yourself -- a real boost in the between-the-sheets department.

The Secret to Sexual Prowess

Both men and women can get great results if they follow the advice from Lynn Fischer's book, The Better Sex Diet. The author suggests that if you eat a heart-healthy diet, the benefits to your heart will improve the blood flow to other organs in the body. And increasing the blood flow to sexual organs will increase desire and function.

The theory is simple. Good health is an integral part of good sex, and eating healthfully and exercising regularly is the pathway to good health.

The book is based on Dean Ornish's research on reversing heart disease with a very low-fat, almost vegetarian, diet. Fischer recommends eating a low-fat diet with lots of fiber, grains, fruits, nuts, vegetables, and lean sources of dairy and protein. No mystery here, just creative packaging that reiterates the message that a healthy diet goes a long way toward a satisfying lifestyle.

Shake It

Getting regular physical activity is an easy way to boost your sexual prowess. "Adults who exercise regularly not only have increased levels of desire, but also enhanced ability to perform sexually and greater sexual satisfaction," says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

To strengthen your heart and help build endurance, add a few high-intensity bouts to your fitness routine. For example, increase the incline on the treadmill, or increase the speed, for a few minutes at a time during your workout.

Strength training is also a good idea, to build shapely muscle and to keep your body strong enough to handle all your day-to-day activities (including sex).

One exercise for women is the Kegel -- the same exercise gynecologists recommend to keep the pelvic floor strong during pregnancy. These muscles can increase pleasure sensations during sex. They're the same muscles you use to stop the flow of urine when you're using the bathroom. Just practice tightening them whenever you think about it during the day.

Staying fit works wonders for so many parts of the body. With as little as 30 minutes a day of regular exercise, you will burn calories, build muscle, and feel more confident, more vivacious, and virile for Valentine's Day and every day thereafter!

Recharge and Energize

A good night's sleep goes a long way toward ensuring that you have enough energy for a roll in the hay. It's hard to be in the mood for love when you are exhausted!

It's also important to have the right frame of mind. So leave your troubles behind, forget about work -- unwind and experience the pleasure of your partner. A healthy sex life needs to be a priority. Take a hot bath, a quiet walk, or whatever it takes to help you relax.

If you drink alcohol, do so in moderation. It is no secret that excessive alcohol can dampen your sexual energy. Plan ahead, and limit your consumption to one or two drinks before an evening of romance.

Remember, a lifestyle that's healthy for you overall will be healthy for your sex life -- period. Boost your sexual potency naturally with a healthy diet, lots of physical activity, and an attitude that screams, "I'm worth it!"

Managing Belly Fat for Men & Women

Managing Belly Fat for Men 

Many men must deal with getting rid of belly fat. But how do you go about doing it? First we need to understand where it comes from, what are the problems with belly fat and then we can determine ways to get rid of it and keep it off.

Where Belly Fat Comes From

Doing research on this I found one article stated that it is more prevalent in women than men. I would disagree with this because I think women pack on their excess weight on their backside, while men collect it around the belly.

Your fat can comes from many places such as hormonal changes in your body, hereditary, weight gain as you age, sitting behind a desk at work and not getting any physical exercise, and the big one is poor diet because of a poor selection of food choices.

Problems With Belly Fat

Besides making you not look good, belly fat can also cause health problems. Such health problems as:

• Hypertension - This is just another word for high blood pressure.
• Heart Disease- This can lead to many problems with the main one being heart attack. This is one of the main killers of both men and women.
• Diabetes- This is Type 2 Diabetes, which develops in adults and comes from various sources, with obesity being the main source.

These are the main health problems you can develop when you collect all this fat.

Stopping Belly Fat

If you get to the point where you notice you are developing fat, there are certain steps you can take to stop it and even remove it. Here is what you need to do:

• Exercise- This not only will remove your fat but also give you better health. I belong to a health club and ride a stationary bike for about 50 minutes at about 17 miles per hour. So if you get on a stationary bike, make an effort at it. Also I lift weights for about 20 to 30 minutes. All this is done six days a week.
• Diet- Also important in losing belly fat, in fact if you just exercise, you will probably keep your belly fat. Your diet should consist of plenty of fresh fruit and vegetables, whole grains, poultry and fish. I also take Omega-3 for their essential fatty acids, which have been proven to help you lose fat when you also include exercise.

Managing Belly Fat for Women

Belly fat is the most frequently asked question by women, and of course they want the fastest and quickest way to lose it. There are many articles and diets out there that claim they can help you lose unwanted belly fat but it can be very overwhelming. I have been in the fitness industry for 10 years and have worked with real women that have struggled with these issues. Let me say it can get a bit complicated then just going on a diet. Women do struggle more than men to lose this. You must be patient in the process as it is not a linear process.

First off, I don't like the word "diet" it sounds very negative, and is short-lived. Most women that go on fad diets gain the weight back and then some, which contributes more to losing belly fat. What you first must understand is that if you want to really lose the belly fat you must adapt a healthy life-style. You also must mentally prepare yourself for this and feel you are ready to change. It is a decision to be committed rather than just interested. Committed means you do what it takes, and interested is that you will only do just a little and end up frustrated because you didn't get the results you wanted.

The first thing you want to do is look at your nutrition. The main thing to be concerned about is calories. Too little calories and the belly fat will not come off and the same thing for too many. You need to be in the right calorie deficit to lose belly fat. You might be thinking of what type of plan you should be on, but the real secret is how many calories you are taking in for the day, but also make sure that protein is set up to your daily requirement. This can vary anywhere from 1-1.5 grams per body weight or some like to go by their lean muscle mass.

The second thing you need to get is fish oils (6 grams daily) this will help you lose fat.
You actually need the right amount and types of fat to lose the belly fat. Most programs can show you how to take weight off, put if your serious about losing the belly fat you need to focus on fat loss not weight loss for permanent results. As you progress your body will plateau and you actually have to keep adjusting your metabolism. This is done mainly through nutrition.

Believe it or not sometimes you have to go up in calories in order to lose more belly fat. I know this may sound counterintuitive but it's true. Do this very carefully, otherwise you can end up worse off than before. I recommend hiring a highly skilled fitness professional that knows how to do this. They must understand nutrition beyond the scope of what most people think.

Thirdly, is your training program. This will consist of both weight training and cardio. I find many women doing cardio the wrong way. Forget about long sessions on steady state cardio, these can actually produce too much cortisol, which leads to belly fat. Many women are exercising this way to lose belly fat, when in fact they are being counterproductive in their exercise. The right way to do cardio to lose belly fat is interval and HIIT (high intensity interval training). These are short bursts that can be done outside or on a cardio machine. For example of HIIT would be 20 seconds of a workload followed by 30 seconds recovery then repeat the cycle for 8-12 times then perform a moderate cool down. Intervals will be longer in both work and rest segments. When it comes to losing belly fat, weight training is very important and you want to keep a variety of reps schemes.

Doing heavy sets one week (6-8 reps), and the following higher rep sets (10-15) is a good way to mix things up. There are many ways you could put together a weight training program, but I want to stress that you need to have variety and don't think doing light weights and more reps is going to get rid of the belly fat either. Just to keep things simple, know that you need to vary your program. Another key to getting rid of belly fat is intensity, if you are working out and you are not sweating an breathing hard then you need to push yourself harder. Dont' waste time when you are working out, rather keep your sessions intense and keep rest brief in between sets (45 seconds- 2 minute rest). This will vary depending on your program.

The forth component is tracking your progress. Take your body fat every 2 weeks, along with measurements, pictures, and try on a pair of pants that are too small. Things can fluctuate so you might have the measurements read the same but your pants feel looser. I find that by doing all of these things gives you a more accurate picture. Even the mirror can be deceiving as you look at yourself everyday, water weight can give you the wrong impression of progression. If you are not changing after every 3 weeks, you need to change your program. Women tend to stay on the same program for a long time and wonder why things aren't working. Like I said in the beginning, losing belly fat is not a linear process. You're body will plateau, so you need to take the necessary steps in tweaking your program.

Lastly, but most importantly is conditioning your mind to stay motivated. For some reason this doesn't get addressed the way it should. Everything you do is a mental process and that goes with losing the unwanted belly fat too.

Obesity, Lifestyles and African Americans

Eating is one of life’s greatest pleasures. The taste, smell, the texture, how it makes us feel, can be a great source of satisfaction for us all. However, this very thing that is so pleasurable can be a danger to us if not kept in its proper place.

We can enjoy food but the primary job for food is to nourish our bodies. When we don’t have the right balance of foods and don’t have adequate exercise we end up with “obesity”. Obesity is more common in African Americans than other ethnic groups.

According to the CDC of Vital Health Statistics, 60.1% of African-American males are overweight and 78% of Black women lead the population in obesity and being moderately overweight. In order to get to a solution, we must identify the problems.

Since we're specifically looking into facts surrounding Blacks and obesity we must address issues indicative to our community as we do have some unique concerns. For African Americans there tends to be certain factors that play a role and influence our food choices such as our history, religion, our culture, friends, family and environment. Lets discuss three in particular:

1- Our culture. Studies show African Americans tend to accept larger body sizes. On one hand it’s a good thing but it ends up hurting us more because our tolerance of these larger sizes has lead us to be more obese and subsequently left us with more obesity/health related illness. We also tend to feel less guilty about overeating thus making it less likely for us to diet.

2- Our environment including what seems to be available to us, and the cost associated with our choices in food. In our neighborhoods, we have these fast food carry-outs on nearly every corner and mini markets that only offer us fried fatty foods laden with sodium. Then there is processed foods and sugar filled drinks to wash it down with.

3- One of the most important culprits is our family and upbringing. What we're taught as children from our families sets the tone for us in regards to our food choices. Many of our families do not make nutrition a top priority. So this gets passed down generation after generation. For us, our family tradition as a community is “soul food”. Nothing is wrong with this tradition in and of itself, but there is a problem for our less active lifestyles these days in combination with the fact that this soul food diet is laden with high fat content, sugar, and sodium for flavor.

So continuous consumption of these foods without adequate exercise causes our body's nutritional system to get clogged up, confused and stuck in fat storing mode. But not to fret my brothers and sisters - we don’t have to give up our tradition of enjoying soul food, we just have to make some much needed adjustments.

If we have had these unhealthy eating habits, we must begin to correct this by cleansing our bodies to naturally remove harmful substances and allow it to return to it’s normal metabolic function. Cleansing will enable us to overcome food cravings, and re-establish natural hunger so we can cultivate a true and balanced appreciation for food.

Once we have done this, we just have to modify how we prepare our food by cutting back on the fat, use alternatives for white processed sugar, and switch to sea salt instead of table salt to decrease sodium. Even these small adjustments can make a difference and you can still have great tasting food. In fact, cooking with natural foods organically grown is the best option for nutritious and flavorful food.

As a side point: Significantly decreasing your intake of fast foods while increasing physical activity and exercise will be an added benefit overall. So hopefully thru more education and awareness on this matter of obesity, this trend within our community can be reversed and we all can feel healthier, more energized and better equipped to enjoy life’s possibilities! 

6 Reasons to Add Strength Training to Your Workout Plan

If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition. 

Strength Training: The Benefits

Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

1. Strength training protects bone health and muscle mass.

After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.

2. Strength training makes you stronger and fitter.

Strength training is also called resistance training because it involves strengthening and toning your muscles contracting them against a resisting force. There are two types of resistance training:

• Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
• Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.

Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.

3. Strength training helps you develop better body mechanics.

Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

4. Strength training plays a role in disease prevention.

Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

5. Strength training boosts energy levels and improves your mood.

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

6. Strength training translates to more calories burned.

You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.

Strength Training: Getting Started

"Please don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training.  Push ups, jump squats, and lunges are a great way to train. Go out and buy your own weights or resistance bands and train at home.  

If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.

Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.