ARE SOME TYPE OF SUGAR BETTER THAN OTHERS?
From the Article 'Q&A - Are Some Types of Sugar Better Than Others?'
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 25, 2011
Q: My daughter drinks soy milk, which has cane sugar. Is this any better than the sugar in regular milk?
- Monica H.
A: Hi Monica,
Sugar comes in many different forms, but for the most part, it all has very little nutritional benefit.
Cane sugar contains fructose; the same sugar found in fruit. The sugar found in regular milk is called lactose. You'll notice both types of sugar have something in common – the "ose" ending. Any time you see that ending listed in an ingredient, it indicates some form of sugar. While these naturally-occurring sugars found in milk and fruit are better than added, highly processed sugars – such as high fructose corn syrup – they still can have negative effects on your health.
Sugar in any form can hamper your immune system by limiting your white blood cells' ability to ward off infection. It also lowers your body's production of leptin, a critical appetite-suppressing hormone.
My suggestion is to try almond milk, which has no sugar and comes in great-tasting unsweetened flavors, including vanilla and chocolate.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
That's not good news for people with sweet tooth. I guess suagr in any form must be taken in moderation.
Wednesday, March 30, 2011
EAT UP ON YOUR DAY OFF
Eat Up on Your Day Off
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 17, 2011
Giving your body a break from rigorous exercise is essential for boosting your calorie- and fat-burning powers. But did you know that every week you should also take a day-long vacation from your meal regimen – and eat more? Studies have shown if you eat double the amount of calories you usually eat in one day, you will actually speed up your metabolism by 9% for the following 24 hours.
That doesn’t mean you should double the amount of calories you’re eating every day; it just gives you complete freedom with your food choices once a week. I believe deprivation will only lead to bingeing, so this practice will allow you a small break and ensure that you're not deprived of your favorite foods.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
best advice i've heard so far. no wonder most diet fads are for 6 days only.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 17, 2011
Giving your body a break from rigorous exercise is essential for boosting your calorie- and fat-burning powers. But did you know that every week you should also take a day-long vacation from your meal regimen – and eat more? Studies have shown if you eat double the amount of calories you usually eat in one day, you will actually speed up your metabolism by 9% for the following 24 hours.
That doesn’t mean you should double the amount of calories you’re eating every day; it just gives you complete freedom with your food choices once a week. I believe deprivation will only lead to bingeing, so this practice will allow you a small break and ensure that you're not deprived of your favorite foods.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
best advice i've heard so far. no wonder most diet fads are for 6 days only.
Sunday, March 27, 2011
PLAN HEALTHY MEALS
Healthy Meals 'Revolve' Around Good Planning
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published February 06, 2011
The trick to eating healthy is to plan ahead, plain and simple. One of my tricks is to have a rotating menu system that you use either weekly or monthly. For example, you would sit down and plan out 30 days worth of meals, snacks and treats at one time and then just reuse the same plan each month. This is also a great way to ensure you’re eating a balanced diet.
Start by planning out one week of dinners, and be sure to include a variety of healthful foods. On Sunday you might have barbecued chicken, on Monday a veggie casserole, on Tuesday grilled fish, on Wednesday lean pork or beef, etc.
If you have more than seven meal ideas, keep planning out the weeks until you run out of ideas. If you have enough recipes for a full month, rotate your plan monthly. For example, you’ll eat the same meals on March 15 as you did on February 15. Post your menu calendar on your fridge, and refer to it before you go grocery shopping. And don’t forget to make sure your pantry is packed with the basics. You’ll save hours trying to brainstorm new meal combinations.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
Easy to say. Hard to do. I've seen a lot of households in this country. I can say, only one plans for their meals. And it's working out real fine for them. Well-balanced meals, very minimal wastage and no crowding of left-overs in the fridge. Maybe I should start on this meal planning this week. It will be challenging but it will be worth it.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published February 06, 2011
The trick to eating healthy is to plan ahead, plain and simple. One of my tricks is to have a rotating menu system that you use either weekly or monthly. For example, you would sit down and plan out 30 days worth of meals, snacks and treats at one time and then just reuse the same plan each month. This is also a great way to ensure you’re eating a balanced diet.
Start by planning out one week of dinners, and be sure to include a variety of healthful foods. On Sunday you might have barbecued chicken, on Monday a veggie casserole, on Tuesday grilled fish, on Wednesday lean pork or beef, etc.
If you have more than seven meal ideas, keep planning out the weeks until you run out of ideas. If you have enough recipes for a full month, rotate your plan monthly. For example, you’ll eat the same meals on March 15 as you did on February 15. Post your menu calendar on your fridge, and refer to it before you go grocery shopping. And don’t forget to make sure your pantry is packed with the basics. You’ll save hours trying to brainstorm new meal combinations.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
Easy to say. Hard to do. I've seen a lot of households in this country. I can say, only one plans for their meals. And it's working out real fine for them. Well-balanced meals, very minimal wastage and no crowding of left-overs in the fridge. Maybe I should start on this meal planning this week. It will be challenging but it will be worth it.
Saturday, March 19, 2011
EAT UP ONCE A WEEK
Eat Up on Your Day Off
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 17, 2011
Giving your body a break from rigorous exercise is essential for boosting your calorie- and fat-burning powers. But did you know that every week you should also take a day-long vacation from your meal regimen – and eat more? Studies have shown if you eat double the amount of calories you usually eat in one day, you will actually speed up your metabolism by 9% for the following 24 hours.
That doesn’t mean you should double the amount of calories you’re eating every day; it just gives you complete freedom with your food choices once a week. I believe deprivation will only lead to bingeing, so this practice will allow you a small break and ensure that you're not deprived of your favorite foods.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
best advice i've heard so far. no wonder most diet fads are for 6 days only.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 17, 2011
Giving your body a break from rigorous exercise is essential for boosting your calorie- and fat-burning powers. But did you know that every week you should also take a day-long vacation from your meal regimen – and eat more? Studies have shown if you eat double the amount of calories you usually eat in one day, you will actually speed up your metabolism by 9% for the following 24 hours.
That doesn’t mean you should double the amount of calories you’re eating every day; it just gives you complete freedom with your food choices once a week. I believe deprivation will only lead to bingeing, so this practice will allow you a small break and ensure that you're not deprived of your favorite foods.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
best advice i've heard so far. no wonder most diet fads are for 6 days only.
Thursday, March 17, 2011
BREAD TO AVOID
from the article "How to Find Healthy, Lower-Carb Bread"
Which Breads have a Lower Glycemic Index?
By Laura Dolson, About.com Guide
Updated February 21, 2011
Bread to Avoid
1. Bagels and Rolls - Bagels and rolls are often deceptive, in that they can contain 2, 3, or even 4 normal servings of bread. They also are far less likely to be 100% whole grain. However, there are also "thin bagels" in some markets now, and you could look for them.
2. Soft Bread - As mentioned above, soft bread is usually made from white and/or very finely ground flour which turns to sugar more quickly.
3. Sweet Breads - Obviously, any bread with added sugar is to be avoided, but most bread on the market is made with at least some sugar. A good rule is to avoid breads where one of the first five ingredients is sugar, honey, molasses, fructose, etc.
4. Alternative Grain Breads - Since wheat actually has more protein than most grains, alternative grain breads such as gluten-free breads are usually even higher in carbohydrate than breads made with wheat.
Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
Najjar, AM, Parsons, PM, et al. "The acute impact of ingestion of breads of varying composition on blood glucose, insulin and incretins following first and second meals." Human and Clinical Nutrition. Vol. 101, No. 3 391-398 (2009).
Najjar, AM. "The Impact of Breads of Varying Composition on Biomarkers of Glucose Metabolism in Overweight and Obese Adults." University of Guelph, December 2009
USDA National Nutrient Database for Standard Reference, Release 21.
MY THOUGHTS
why is it that things that are bad for you seem to be more appealing sometimes? i love bagel and sweet bread. especially those shiny ones that are so soft it's like sinking your teeth into cotton candy. yummy!
from the article "How to Find Healthy, Lower-Carb Bread"
Which Breads have a Lower Glycemic Index?
By Laura Dolson, About.com Guide
Updated February 21, 2011
Bread to Avoid
1. Bagels and Rolls - Bagels and rolls are often deceptive, in that they can contain 2, 3, or even 4 normal servings of bread. They also are far less likely to be 100% whole grain. However, there are also "thin bagels" in some markets now, and you could look for them.
2. Soft Bread - As mentioned above, soft bread is usually made from white and/or very finely ground flour which turns to sugar more quickly.
3. Sweet Breads - Obviously, any bread with added sugar is to be avoided, but most bread on the market is made with at least some sugar. A good rule is to avoid breads where one of the first five ingredients is sugar, honey, molasses, fructose, etc.
4. Alternative Grain Breads - Since wheat actually has more protein than most grains, alternative grain breads such as gluten-free breads are usually even higher in carbohydrate than breads made with wheat.
Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
Najjar, AM, Parsons, PM, et al. "The acute impact of ingestion of breads of varying composition on blood glucose, insulin and incretins following first and second meals." Human and Clinical Nutrition. Vol. 101, No. 3 391-398 (2009).
Najjar, AM. "The Impact of Breads of Varying Composition on Biomarkers of Glucose Metabolism in Overweight and Obese Adults." University of Guelph, December 2009
USDA National Nutrient Database for Standard Reference, Release 21.
MY THOUGHTS
why is it that things that are bad for you seem to be more appealing sometimes? i love bagel and sweet bread. especially those shiny ones that are so soft it's like sinking your teeth into cotton candy. yummy!
Tuesday, March 15, 2011
WHAT'S LOW-CARB BREAD?
WHAT'S A LOW-CARB BREAD?
from the article "How to Find Healthy, Lower-Carb Bread"
Which Breads have a Lower Glycemic Index?
By Laura Dolson, About.com Guide
Updated February 21, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Recently a friend said to me, "I'm not going to stop eating bread, so tell me which one to eat." For people who only want to cut back somewhat on their carbohydrate intake, this isn't a bad approach. However, before I go on, I do want to say that those of us who follow a low-carb diet must just cannot eat much bread unless we eat special low-carb breads, or make our own, such as my flax meal bread.
Why does bread cause blood sugar to rise?
Grains like wheat are mostly starch, and starch is made up of long strings of glucose. These starch molecules begin to break down into sugars in the mouth, because of enzymes in saliva. By the time they get through the stomach, most starches have been converted to sugar. But there are exceptions, and these are things to pay attention to when buying bread.
What to Look For when Buying Bread
1. Less "Usable" Carbohydrate - that is, subtract the fiber from the total carbohydrate (more on this here). This is far and away the most important thing when figuring out a food's effect on blood glucose (how glycemic it is). All the other factors really pale in comparison. If you are counting carbs, you must read the label and see how much carbohydrate you are eating. But even if you don't care to do carb counting, do take a look at a few loaves of bread to get familiar with how much carbohydrate they contain.
2. Thin Bread - Obviously, smaller or thinner bread usually has less carbohydrate, because it has less of everything! However watch out for very dense thin bread (often imported) as this can be similar to regular bread in the amount of starch.
3. Lots of Fiber - Some breads substitute fiber for some of the starch in the bread, reducing calories as well as carbohydrate. However, more fiber doesn't necessarily mean a smaller impact on blood sugar, if that fiber is simply added to the other ingredients, rather than being a substitute for the starch. Again, subtract the fiber from the total carbohydrate to figure this out.
4. Rough, Grainy Texture - The more finely ground a kernel of wheat or other grain is, the more quickly the starch will break down into sugar. There has been an effort by some bread manufacturers to make 100% whole grain bread that is softer, with a texture that is more like white bread. The problem is that this bread is generally every bit as glycemic as white bread. On the other hand, bread with is more roughly-textured will, generally, be less glycemic. The best bread for this purpose has visible pieces of grains - some cracked wheat bread is like this.
5. Sprouted Grain Bread - There has not been much research on this, but some preliminary evidence shows that sprouted grain bread does not cause as high or fast of a blood sugar rise as regular bread. However, sprouted grains are not entirely fiber, as some bread labels claim, so read labels carefully if they are claiming large amounts of fiber and very low "net carbs" on sprouted grain breads. I have heard reports from people who's blood sugar goes up from these breads.
6. High Protein Breads - Some breads use a lot of wheat gluten instead of the whole grain. Since gluten is the protein part of the wheat, these breads can be good bets.
7. Sourdough Bread - Sourdough bread has been shown to produce a less glycemic response than regular bread. One study comparing white sourdough bread with regular whole wheat bread showed that the sourdough bread was less glycemic.
MY THOUGHTS
i can live without rice. but not without bread. the thing with whole wheat bread is that most people don't like the taste. you actually need to acquire the taste. what's more exciting is, according to this article, the rougher the texture the better. i can never force the kids to eat whole wheat. they say it tastes like cardboard. as if they've eaten cardboard. but then, they don't need to lose weight.
from the article "How to Find Healthy, Lower-Carb Bread"
Which Breads have a Lower Glycemic Index?
By Laura Dolson, About.com Guide
Updated February 21, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Recently a friend said to me, "I'm not going to stop eating bread, so tell me which one to eat." For people who only want to cut back somewhat on their carbohydrate intake, this isn't a bad approach. However, before I go on, I do want to say that those of us who follow a low-carb diet must just cannot eat much bread unless we eat special low-carb breads, or make our own, such as my flax meal bread.
Why does bread cause blood sugar to rise?
Grains like wheat are mostly starch, and starch is made up of long strings of glucose. These starch molecules begin to break down into sugars in the mouth, because of enzymes in saliva. By the time they get through the stomach, most starches have been converted to sugar. But there are exceptions, and these are things to pay attention to when buying bread.
What to Look For when Buying Bread
1. Less "Usable" Carbohydrate - that is, subtract the fiber from the total carbohydrate (more on this here). This is far and away the most important thing when figuring out a food's effect on blood glucose (how glycemic it is). All the other factors really pale in comparison. If you are counting carbs, you must read the label and see how much carbohydrate you are eating. But even if you don't care to do carb counting, do take a look at a few loaves of bread to get familiar with how much carbohydrate they contain.
2. Thin Bread - Obviously, smaller or thinner bread usually has less carbohydrate, because it has less of everything! However watch out for very dense thin bread (often imported) as this can be similar to regular bread in the amount of starch.
3. Lots of Fiber - Some breads substitute fiber for some of the starch in the bread, reducing calories as well as carbohydrate. However, more fiber doesn't necessarily mean a smaller impact on blood sugar, if that fiber is simply added to the other ingredients, rather than being a substitute for the starch. Again, subtract the fiber from the total carbohydrate to figure this out.
4. Rough, Grainy Texture - The more finely ground a kernel of wheat or other grain is, the more quickly the starch will break down into sugar. There has been an effort by some bread manufacturers to make 100% whole grain bread that is softer, with a texture that is more like white bread. The problem is that this bread is generally every bit as glycemic as white bread. On the other hand, bread with is more roughly-textured will, generally, be less glycemic. The best bread for this purpose has visible pieces of grains - some cracked wheat bread is like this.
5. Sprouted Grain Bread - There has not been much research on this, but some preliminary evidence shows that sprouted grain bread does not cause as high or fast of a blood sugar rise as regular bread. However, sprouted grains are not entirely fiber, as some bread labels claim, so read labels carefully if they are claiming large amounts of fiber and very low "net carbs" on sprouted grain breads. I have heard reports from people who's blood sugar goes up from these breads.
6. High Protein Breads - Some breads use a lot of wheat gluten instead of the whole grain. Since gluten is the protein part of the wheat, these breads can be good bets.
7. Sourdough Bread - Sourdough bread has been shown to produce a less glycemic response than regular bread. One study comparing white sourdough bread with regular whole wheat bread showed that the sourdough bread was less glycemic.
MY THOUGHTS
i can live without rice. but not without bread. the thing with whole wheat bread is that most people don't like the taste. you actually need to acquire the taste. what's more exciting is, according to this article, the rougher the texture the better. i can never force the kids to eat whole wheat. they say it tastes like cardboard. as if they've eaten cardboard. but then, they don't need to lose weight.
Sunday, March 13, 2011
EXERCISE FOR STRONGER BACK
Row Your Way to a Stronger Back
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 05, 2010
www.lifescript.com
Do you admire the curvy muscles that wrap around a rower’s lower back? That triangular muscle is called the latissimus dorsi, and it helps to pull your arms down and to your sides.
To work your "lats," try this bent-over row, which is a favorite exercise of body-builders. Don’t worry: This moderate-strength rowing exercise won’t give you super-sized muscles; it'll strengthen and highlight your lower back.
Grab your dumbbells and get ready to row your boat!
Step 1: Grasp a pair of dumbbells and drop your arms toward the floor, with palms facing back. Stand with your feet hip-width apart. Bend at the waist, and raise your head and chest to create a small arch in the back. Bend your knees slightly.
Step 2: Breathe slowly and rhythmically as you pull the dumbbells up in a fluid rowing motion through a count of 10 seconds, keeping your elbows close to your body.
Step 3: Once the dumbbells are within 2 inches from your ribs, hold and squeeze your shoulder blades together for 2 seconds.
Step 4: Lower your arms back to the starting point through a count of 10.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
MY THOUGHTS
it's quite easy to do. well, depends on the weight of your dumbbells, of course. go light if you're just starting.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 05, 2010
www.lifescript.com
Do you admire the curvy muscles that wrap around a rower’s lower back? That triangular muscle is called the latissimus dorsi, and it helps to pull your arms down and to your sides.
To work your "lats," try this bent-over row, which is a favorite exercise of body-builders. Don’t worry: This moderate-strength rowing exercise won’t give you super-sized muscles; it'll strengthen and highlight your lower back.
Grab your dumbbells and get ready to row your boat!
Step 1: Grasp a pair of dumbbells and drop your arms toward the floor, with palms facing back. Stand with your feet hip-width apart. Bend at the waist, and raise your head and chest to create a small arch in the back. Bend your knees slightly.
Step 2: Breathe slowly and rhythmically as you pull the dumbbells up in a fluid rowing motion through a count of 10 seconds, keeping your elbows close to your body.
Step 3: Once the dumbbells are within 2 inches from your ribs, hold and squeeze your shoulder blades together for 2 seconds.
Step 4: Lower your arms back to the starting point through a count of 10.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
MY THOUGHTS
it's quite easy to do. well, depends on the weight of your dumbbells, of course. go light if you're just starting.
Thursday, March 10, 2011
WORKOUT TIME-OUT
Take a Workout Time-Out
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 05, 2011
www.lifescript.com
You run yourself ragged all week long while staying loyal to a nutritious diet and vigorous exercise routine. You deserve a break! Reward yourself for your efforts by taking time off from your workouts on the weekend. Use this time to rest, recover and enjoy all of the new changes taking place in your body. I strongly suggest you help your body rejuvenate from your week of hard work with a cleansing ritual, such as a warm bubble bath or tranquil massage.
Go out and buy a new outfit that shows off your toned arms or slim waistline. Take your new, stronger body for a walk in the park or a stroll around the mall. Low-intensity walks can burn more than 230 calories per hour, so you can still rid your body of excess fat - even on your day off. Enjoy your free time, however you spend it. You’ve earned it.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
what a splendid idea. not just a way to rest. it's also a way to reward yourself for all the hardwork.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 05, 2011
www.lifescript.com
You run yourself ragged all week long while staying loyal to a nutritious diet and vigorous exercise routine. You deserve a break! Reward yourself for your efforts by taking time off from your workouts on the weekend. Use this time to rest, recover and enjoy all of the new changes taking place in your body. I strongly suggest you help your body rejuvenate from your week of hard work with a cleansing ritual, such as a warm bubble bath or tranquil massage.
Go out and buy a new outfit that shows off your toned arms or slim waistline. Take your new, stronger body for a walk in the park or a stroll around the mall. Low-intensity walks can burn more than 230 calories per hour, so you can still rid your body of excess fat - even on your day off. Enjoy your free time, however you spend it. You’ve earned it.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
what a splendid idea. not just a way to rest. it's also a way to reward yourself for all the hardwork.
Friday, March 4, 2011
THE RED MEAT MYTH
The Red Meat Myth
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published January 30, 2011
Ditch the red meat and other animal products – they’re high in saturated fat. At least that’s what some experts say. But is there truth to this belief? Not exactly!
The terms “saturated fat” and “animal fat” are used interchangeably by the media and even health professionals, but they’re quite different! Yes, excessive intake of saturated fats is bad for your heart, but half of the fat in red meat is unsaturated – a fact that most anti-beef advocates fail to realize.
Actually, the most common saturate found in beef and dairy products is stearic acid, which may help to reduce plasma and liver cholesterol by reducing intestinal cholesterol absorption. Stearic acid intake also helps to prevent arterial clotting and the formation of fatty deposits within the arteries. So don’t let the hype deter you from enjoying a tender, flavorful cut of beef on occasion.
To your body transformation success,
Joel Marion
MY THOUGHTS
that's good news. beef is actually good for us. the bad news - cross out canned, corned beef from your grocery list.
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published January 30, 2011
Ditch the red meat and other animal products – they’re high in saturated fat. At least that’s what some experts say. But is there truth to this belief? Not exactly!
The terms “saturated fat” and “animal fat” are used interchangeably by the media and even health professionals, but they’re quite different! Yes, excessive intake of saturated fats is bad for your heart, but half of the fat in red meat is unsaturated – a fact that most anti-beef advocates fail to realize.
Actually, the most common saturate found in beef and dairy products is stearic acid, which may help to reduce plasma and liver cholesterol by reducing intestinal cholesterol absorption. Stearic acid intake also helps to prevent arterial clotting and the formation of fatty deposits within the arteries. So don’t let the hype deter you from enjoying a tender, flavorful cut of beef on occasion.
To your body transformation success,
Joel Marion
MY THOUGHTS
that's good news. beef is actually good for us. the bad news - cross out canned, corned beef from your grocery list.
Wednesday, March 2, 2011
EXERCISE DURING COMMERCIALS
Your Weight-Loss Solution: Exercise During Commercials
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published February 14, 2011
Don’t touch that remote! Although we’re trained to flip through channels during commercials or fast-forward through our digitally recorded favorite sitcoms, we’re overlooking a great exercise opportunity.
Commercials tend to run in two-minute segments for the average hour-long show. If you use that time to get off your butt, get your heart rate up, move around the house, and maybe even sweat, you’ll be putting it to much better use than absorbing the details of the ShamWow.
Can two-minute intervals really help you lose weight?
Definitely! It turns out you can burn 20 calories in two minutes pretty easily if you get intense about it. Here’s what you can burn during a commercial break:
Two minutes of sit-ups -- 20 calories
Two minutes of push-ups -- 20 calories
Two minutes of step-ups -- 20 calories
Two minutes of fast stairs -- 20 calories
Two minutes of jumping rope -- 20 calories
Two minutes of shadow boxing -- 20 calories
Two minutes of plyometrics (fast, powerful movements) -- 20 calories
Two minutes of jogging in place -- 20 calories
Get the idea? Twenty calories may not seem like a lot when you consider that you need to burn at least 3,500 calories to lose a pound, but just one hour of watching television could mean more than 100 calories. (And heavier people actually burn more.)
You know you’re doing it right if you get your heart rate up and feel that slight bead of sweat on your brow as you settle down for the next tribal council.
Always look up!
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
MY THOUGHTS
splendid idea! i just don't know which will turn out to be harder to do - letting go of the remote or getting off the couch?
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published February 14, 2011
Don’t touch that remote! Although we’re trained to flip through channels during commercials or fast-forward through our digitally recorded favorite sitcoms, we’re overlooking a great exercise opportunity.
Commercials tend to run in two-minute segments for the average hour-long show. If you use that time to get off your butt, get your heart rate up, move around the house, and maybe even sweat, you’ll be putting it to much better use than absorbing the details of the ShamWow.
Can two-minute intervals really help you lose weight?
Definitely! It turns out you can burn 20 calories in two minutes pretty easily if you get intense about it. Here’s what you can burn during a commercial break:
Two minutes of sit-ups -- 20 calories
Two minutes of push-ups -- 20 calories
Two minutes of step-ups -- 20 calories
Two minutes of fast stairs -- 20 calories
Two minutes of jumping rope -- 20 calories
Two minutes of shadow boxing -- 20 calories
Two minutes of plyometrics (fast, powerful movements) -- 20 calories
Two minutes of jogging in place -- 20 calories
Get the idea? Twenty calories may not seem like a lot when you consider that you need to burn at least 3,500 calories to lose a pound, but just one hour of watching television could mean more than 100 calories. (And heavier people actually burn more.)
You know you’re doing it right if you get your heart rate up and feel that slight bead of sweat on your brow as you settle down for the next tribal council.
Always look up!
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
MY THOUGHTS
splendid idea! i just don't know which will turn out to be harder to do - letting go of the remote or getting off the couch?
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