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Cereals Destroy Your Hormones, Zap Your Energy & Cause Weight Gain October 30, 2014

Filed under: Health,Nutrition — jax allen @ 10:55 am
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These Cereals Destroy Your Hormones, Zap Your Energy & Cause Weight Gain

Most cereals are promoted as “health foods” by the giant food corporations. However, these sinister common breakfast foods that almost everyone consumes daily are killing you slowly, zapping your energy levels, causing diabetes, excess body fat, cancer, and even faster aging in your body. He’ll explain why below…

by Mike Geary – Certified Nutrition Specialist
Best-Selling Author: The Fat-Burning Kitchen & The Top 101 Foods that FIGHT Aging

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If you care at all about your body and health, I’m sure you already know to avoid the obvious sugary cereals like the flakes with sugar frosting, the fruity sugar cereals with artificial colours, the frosted wheat bisquits, or the marshmallow cereals that so many parents are poisoning their kids with these days.

However, even most breakfast cereals that aren’t frosted in sugar are marketed heavily as “heart healthy”, “rich in fibre”, and “a good source vitamins & minerals”… Unfortunately, nothing could be further from the truth!

As a Nutritionist that’s studied the biochemistry of nutrition for over 25 years, and how certain foods affect the cells of your body, there are at least 10 important reasons to be extremely concerned about what cereals are doing inside your body. I’ll touch on a few of the important details in this short article…

Most cereals (even “whole grain” or “high fibre”) cause extreme harm to your hormones and create runaway blood sugar in your body

One of the WORST things about most cereals, even so-called “whole grain” cereals is that they ALL cause a significant spike in your blood sugar (regardless of whether they are wheat, rice, or corn based) to dangerously high levels, which results in a cascade of fat storing hormones to be released in your body, and causes more carb cravings later in the day. This is NOT the way to start your day if you care about your waistline or how much belly fat you have.

In fact, even cereals that have added fibre (such as bran flakes or raisin bran) have been found to cause just as much of a massive spike in blood sugar as the low-fibre cereals such as rice or corn based cereals. Remember that the starches in wheat, corn, or a bowl of rice cereal break down quickly in your body into SUGAR and immediately do as much harm to your blood sugar regulation system as if you ate 40-60 grams of pure corn syrup or pure table sugar.

[Yes, that includes your Special K, Bran Flakes and Weight Watchers Breakfast Bars]

Those massive spikes in your blood sugar essentially damage the cells in your body through a process called glycation, which accelerates the rate of aging in your joints, skin, organs, and even your brain. Ouch… That tiger on the cereal commercials is never going to warn you about that!

And speaking of hormones, another effect of high blood sugar is that it blunts the ability of your body to release growth hormone (aka, the youth hormone), so if you want to look and feel younger, cereals are NOT helping you in that department!

Note: Regarding the claims that cereals are a “good source of vitamins and minerals”, this is actually FALSE… The majority of vitamins and minerals in most cereals are not naturally occurring, but rather, are synthetically added vitamins, which have been proven to be less absorbed than natural vitamins and potentially even harmful in some cases. As an example, synthetic vitamin E is shown in some studies to be harmful to us, while natural vitamin E is beneficial.

Crunching your way to Diabetes and belly fat every morning?

Think about this next time you’re gobbling down that bowl of bran flakes, rice puffs, or wheat bisquits while you’re running out the door in the morning…

The more cereal you eat, the more you constantly stress your pancreas and other organs involved in controlling your blood sugar. Insulin levels surge every day to try to control your massive blood sugar attacks from all that cereal, and eventually, your insulin sensitivity suffers, leading many people to type 2 Diabetes, and a life of injecting insulin with needles and stabbing your fingers every day for blood tests 3-5x every day of your life.

Not only that, but causing high insulin levels in your body every morning by eating cereal also triggers your body to STORE body fat. So if you want to be lean, cereal is directly going against your goal, and only making you fatter!

Gut Inflammation and even gut damage?

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More bad news about cereal…

Any cereals with wheat ingredients in them can possibly cause gut inflammation and long term gut damage from too much gluten and lectins, even if you’re not officially gluten intolerant or gluten sensitive.

[i don’t believe GMO corn enters the UK food chain – yet?]

Think those corn-based cereals are better than wheat? Think again! Corn-based cereals are almost always made with GMO corn, which has many scientists very concerned about long term health threats, since there are no long term studies on the effects of GMO corn to your health, as well as your children’s health.

And rice-based cereals (krispies, etc) aren’t much better, as they cause just as high of a blood sugar spike as pure table sugar… Ouch!

Cereal causes CRAVINGS for more carbs later in the day, leading to excess calories

The blood sugar spike and subsequent insulin surge from your morning cereal makes your body to try to get all that sugar out of your blood and into cells (usually fat cells), and that causes a big drop in your blood sugar hours later. This makes you CRAVE more carb-based or sugary foods later in the day.

The result of this is a constant wild roller coaster ride of blood sugar and insulin all day long, leading you to eat more calories in any given day.

I recently read a study about people that ate egg-based breakfasts vs cereal-based breakfasts… Even though the people that ate egg-based breakfasts consumed far more fat in the morning, they ended up eating much less calories throughout each day because they didn’t have the wild blood sugar swings, hormone imbalances, and subsequent cravings. Egg breakfasts are proven to CONTROL your appetite, while cereal breakfasts are proven to INCREASE your appetite for more food, particularly more starchy and sugary carbs.

Cereal makes your body a carb-burner instead of a fat-burner

The more carbs that you eat each day from foods such as cereal and breads, the more you train your body to rely on carbs for energy. So when your blood sugar dips again, you need more carbs again, or you’ll have a major energy slump.

On the other hand, the more of your calories you get from healthy fats instead (avocados, coconut oil, grass-fed butter and cream, olive oil, nuts, seeds, eggs, and pasture-raised meats), the more you train your body to be a fat-burning machine.

This is called creating a “fat adapted metabolism” and you do this by reducing your overall carb intake and simultaneously increasing your healthy fat intake. This doesn’t mean you need to go extremely low in carbs like Atkins, but just a LOT lower than the average carb addict, which is pretty much everyone eating a modern western diet.

By relying mostly on healthy fats for energy instead of carbs, this balances your hormones and gives you VERY stable blood sugar levels throughout each day, allowing you to also have VERY stable energy levels throughout each day without the typical spikes and slumps in your energy that most carb addicts feel every single day.

Another benefit of creating a “fat adapted metabolism” in your body is that you will naturally lose body fat easier! There is no magic ratios of macronutrients that’s perfect for everyone, nor do I think you need to obsess over exact calories or exact ratios of carbs to fat…

However, to give you an idea of how far off most people are… Most people currently eat a diet that is in the range of 60% carbs, 20% fat, and 20% protein. What I’m describing to you in order to create a fat adapted metabolism would be more around eating 20% carbs, 60% fat, and 20% protein.

[remember healthy fats come along with healthy fats – so, you won’t be gouging down Olive Oil!]

Basically, as you can see, it’s like flip-flopping the typical western diet ratios of carbs to fat.

Healthier alternatives to cereal that are still QUICK (helping you to be a fat-burner instead of carb-burner)

Instead of the typical cereal in the morning (that’s slowly killing you and making you fatter), try a bowl of plain greek full-fat organic yogurt (which is loaded with healthy gut probiotics, healthy fats, AND protein) and add in a handful of fresh, organic berries (or frozen wild blueberries), a handful of nuts such as either almonds or pecans (more healthy fats), and a little stevia or vanilla protein for a little added sweetness if you need it.

[ try to get used to the natural Un-sweetened taste]

This breakfast will leave you leaner, keep your blood sugar, energy levels, and hormones balanced for the day, and prevent cravings for more starchy and sugary carbs later in the day.

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Another option is simply any combination of eggs, veggies, avocado, and even organic breakfast meat if you want. Try this favourite quick breakfast, cook up a couple eggs, and slice a half of an avocado on a plate.

I chop the eggs and avocado together with some hot sauce and a couple slices of turkey, and voila… a quick 5-minute breakfast that’s incredibly delicious, yet MUCH healthier than that bowl of cereal, and will help balance your hormones for the day instead of creating hormone imbalances and energy crashes like cereal does.

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If you follow my blog you’ll know I believe you should STOP eating bread, even whole wheat bread, vegetable oils, canola/rapeseed oil and energy bars if you want to stay lean and avoid diseases such as heart disease, cancer and diabetes…

Eat Clean. Train Smart. Expect Results

Jax

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Want To Kick Your Cravings? Try THIS 1 Food October 25, 2014

Filed under: Health,Nutrition — jax allen @ 4:29 pm
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Want To Kick Your Cravings? Try THIS 1 Food

By Kevin DiDonato MS, CSCS, CES

People living with Diabetes have a lot to worry about.

Diabetes can lead to blindness, neuropathy, loss of toes, fingers, or limbs, and even a higher risk for having a heart attack.

So, you start to watch your carb intake, exercise, and take the right steps to controlling your diabetes.

But, you should know that new research may confirm that you could be missing the ONE key nutrient to maintaining lower blood sugar levels.

EPA and Blood Sugar Control

When you have diabetes, it’s extremely important that you control your blood sugar.

However, for some people, the issue may not lie in their insulin levels, but may rely more on their body’s ability to use the insulin to control – or lower – out of control blood sugar.

Now, for a lot of diabetics – especially those with Type 2 – your body may not be using the insulin that is being produced by your body.

Either you are not making enough to amount to lower sugar levels, or your body is resistant to insulin.

Insulin resistance – the inability for your cells to utilize insulin – may be caused by high inflammation levels caused by a poor diet rich in processed foods and refined sugars.

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Changing your diet to reduce processed foods and focus on more whole food sources, may lead to better blood sugar control and reduce risk for other chronic disease associated with diabetes, namely heart disease.

Now, changing your diet is important, but making sure you are including EPA – one of the omega-3 fatty acids – may be even MORE important for maintaining lower blood sugar.

In fact, a new study shows that EPA may provide tremendous benefits to diabetics all over the world.

In the study, the authors found that supplementing the diet of diabetics with TWO grams of purified EPA a day over the course of three months, showed some pretty amazing results.

Those in the EPA group, showed significant decreases in fasting glucose levels, HbA1c levels, and homeostasis model assessment of insulin resistance (HOMA-IR), when compared to the placebo group (corn oil pills).

EPA also resulted in a significant decrease in plasma insulin levels when compared to the placebo group.

The authors concluded: “The results of our study indicate that EPA supplementation could improve insulin sensitivity. It was able to decrease serum insulin, FPG, HbA1c and HOMA-IR. EPA could have beneficial effects on glycaemic indices in patients with T2DM.”

The Blood Sugar Solution?

As a diabetic, you understand how diet and exercise may lower your blood sugar levels and reduce your risk for chronic diseases.

But, you also know that diet and exercise may not be enough to control blood sugar, due to the way your body handles insulin.

Now, a new study shows that including the omega-3 fatty acid, EPA, may reduce not only blood sugar, but excess insulin that may be floating around in your blood.

Well, it won’t “cure” your diabetes, but EPA could go a long way to reducing your risk for heart disease, plus enhancing the other interventions you are currently doing to lower your blood sugar and improve your quality of life.

References:

Sarbolouki S, Javanbakht MH, Derakshanian H, Hosseinzadeh P, Zareei M, Hashemi SB, Dorosty AR, Eshraghian MR, Djalati M. Eicosapentaenoic acid improves insulin sensitivity and blood sugar in overweight type 2 diabetes mellitus patients: a double-blind randomized clinical trial. Singapore med J. 2013;54(7):387-390.

Interesting stuff….

Eat Clean. Train Smart. Expect Results.

Jax

 

Is Bread The Food of The Devil? July 20, 2013

Foods of the Devil!
1. Bread

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If you are serious about improving your health and losing body fat, not only do you need to think about being more active you need to stop buying bread. Let me explain why? It all also depends on the type of bread you’re buying! But just as killing is still killing, bread is still bread:

Bread Increases blood sugar levels:
Wheat contains amylopectin A, a type of molecule that is easier to convert to blood sugar than just about any other carbohydrate. Your blood sugar level increases and in a matter of 2-hours you’re hungry, AGAIN! Wheat intake puts your body through a series of highs and lows, and becomes stuck in a vicious cycle of endless hunger and cravings.

Difficult to digest:
Breads generally contain gluten. Gluten is very difficult for the human body to digest and it demands a very strong acid in the stomach.

There are other harmful substances in bread:
Most grains also include the “anti nutrient” phytic acid. Phytic acid is a molecule that strongly binds essential minerals like calcium, iron and zinc, preventing them from being absorbed.

Whole wheat raises bad cholesterol:
Whole wheat is better than refined wheat, but still not good:
It’s true that whole grain breads are better for you than breads made with refined grains. They contain more nutrients and fibre but they’re just the lesser of two evils. Whole wheat bread and refined bread is like unfiltered cigarettes and filtered cigarettes. Filtered cigarettes are still deadly.

Bread produces Mucus:
Bread is part of the refined grain family joining other grains like barley, oats and rye all of which produce mucus in the body.

Addictive:
As humans, we always want what we cant have! But Researchers discovered that the gluten found in bread delights the brains opiate receptors bringing forth a sense of euphoria when eaten. So the more you have it, the more you want it!

6 reasons to avoid bread so think –
NO more Toast for Breakfast
NO more Sandwiches for Lunch
NO more Bread rolls with Dinner

Eat Well, Feel Great, Enjoy Life

Jax x
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Stay Youthful #5 Combine Foods July 14, 2013

Stay Youthful Combine Foods

How to Lower the Glycemic Index of a Food
Not every carbohydrate we eat is going to have as low of a GI as we want it to. Fortunately, there are some things you can do to lower the GI of your meal, and slow the release of glucose into the blood.

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1. Add Fat – Adding fat to your meal slows down gastric emptying (the speed at which food leaves your stomach) and therefore slows the release of glucose into the bloodstream. This is one of the benefits of combining fats and carbohydrates in the same meal.

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2. Add Fibre – Fibre also slows down gastric emptying. Because of this, it gives you a much slower release of glucose. It also has the added benefit of adding bulk to your meal – helping to control hunger.

3. Combine with a Lower GI Food – The glycemic index is somewhat of a math equation. It adds up all the food you eat and takes an average. Eating a lower GI food with a high GI food will help lower the overall GI effect of your meal.

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3. Eat Protein with Your Meal – Protein isn’t a carbohydrate, but it still has a glycemic response. Protein is broken down via digestion, just like every other food you eat. Therefore, it does have an effect on blood sugar. The good thing is that whole food protein sources have an extremely low GI, and when combined with a carbohydrate source, they will dramatically lower the overall GI of your meal.

4. Use the Glycemic Index to Formulate Your Meals
Now that you know what the glycemic index is and how it influences your fat loss, you can put together a meal plan that will help your weight loss.
Think of it as a way of eating, because eating lots of low-glycemic foods is quite easy to do.

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5. Eat non-processed carbohydrate sources.
Carbohydrates like fruits, vegetables, legumes, tubers, and some grains are typically low on the GI scale. Beans tend to be the lowest because of their high fibre content.
Most fruits and vegetables are fairly low GI, as well as some tubers such as sweet potatoes.

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6. Have a source of protein with each of your meals, some healthy fats here and there, and low GI carbohydrates that are high in fibre will help your body to lose fat.

Follow these rules and you’ll control your blood sugar level, insulin response and so give your system a chance to stay healthy and youthful!
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Stay Youthful #3 Control Blood Sugar July 9, 2013

Stay Youthful #3 Control Your Blood Sugar

The Glycemic Index (GI) is a valuable tool for managing your food choices. By becoming aware of how particular foods act on your body, you can start making more informed decisions on formulating meal plans.

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What is the Glycemic Index

The glycemic index measures a particular carbohydrate food’s ability to raise your blood sugar levels relative to that of glucose. When we eat carbohydrates, they are digested and influence our blood sugar levels. Some carbohydrates raise blood glucose levels a lot (such as glucose), while others don’t affect levels much at all.
Glucose has a GI rating of 100, so every food is either equal to or lower than 100. The higher the number, the higher the blood sugar response.

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How the Glycemic Index Helps You Lose Fat

By keeping your blood glucose levels low, you will better manage our insulin response to food. As insulin is a powerful storage hormone, you want to keep it low and under control. If insulin levels are too high fat cannot be released and burnt up. Eating foods with a low GI enable a steady supply of glucose, keep insulin levels under control, and enable fat loss.

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Low GI vs Hi GI
A 5 week study evaluating the effects of a low GI diet versus a high GI diet showed the low GI diet group had a decrease in fat mass by approximately 2 pounds and an increase in lean body mass without any change in body weight. The participants changed their body composition, kept hunger at bay,felt fuller and so wanted to snack less.

Low GI vs Low Fat
In another study comparing the effects of a low GI diet to a standard reduced-fat diet to treat childhood obesity, the low GI diet group experienced a better body mass index (BMI) improvement and a lower body weight when compared to the reduced-fat group. This study shows that carbohydrate selection and control of blood glucose have a greater influence on weight loss than reducing fat intake. This is most likely due to the increased insulin sensitivity brought on by eating non-processed carbohydrate can improve the way your body reacts to insulin, so you’ll need less to have good reaction.

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Stay Youthful #2 Control Insulin Levels July 7, 2013

Stay Youthful Control Insulin Levels

Insulin works together with Growth hormone – so to increase and get the best effect from your GH you must increase your sensitivity to its balancing partner Insulin. That means keeping it level low and steady.
Insulin will influence what your body does with any excess sugars in your blood – eat sugary foods, processed carbs or processed foods and your blood sugar level will shoot up.
You won’t lose body fat while your blood sugar level is constantly high!
Your body cannot tolerate high blood sugar levels. So, Insulin will go to work to gets things back into a healthy balance again.
Take a type 1 diabetic. This is exactly what their problem is. They eat, but they have problems removing glucose from the blood. Because of this, they have to take a shot of insulin in order to get their blood sugar under control.

Luckily, your body probably has functioning insulin hormone system.

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1. Don’t lower your insulin sensitivity by bombarding your body with high glycemic carbohydrates.
If you stick to whole foods, you shouldn’t have anything to worry about. It’s the processed foods with sugar and flour that are the cause.

With everything that gets thrown at us to make it harder to lose weight, it is even more important that we are doing the right things to optimize what little muscle building/fat loss hormones we have left. Make sure you don’t age your body by overworking this important balancing act.

Tips to keep your blood sugar/glucose level…

2. Eat a good diet

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3. exercise hard

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4. Get enough rest.

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Diet, exercise, and recovery are the cornerstones to any anti-ageing fitness program.

Make sure you have all three right, and your body will start functioning like the young machine that it is.

Next find out how food choices wear you out!

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