Sugar 101

Sugar can be found in virtually everything you eat. From fast food, candy bars, soda, potatoes, rice, fruits, vegetables and everything else in between. Most people tend to stay away from sugars because they can cause you to store fat quickly. However what causes fat storage is your bodies ability to identify unhealthy amounts of sugar in the bloodstream.

Sugar is a simple form of carbohydrate. This is why it is a subcategory of "carbohydrates". Before we get ahead of ourselves let me give you a brief description of the three forms of sugars.

• Monosaccharide: Is the simplest form of carbohydrate and causes the greatest insulin spike. It is also digested by the body quickly. (fructose, glucose, dextrose, ribose, galactose)

• Disaccharide: Are comprised of 2 sugar molecules. They are also very fast to digest and can cause a great deal of insulin spike. Disaccharides are sweet sugars such as (lactose, surcrose, maltose, trehalose)

• Polysaccharide: Are comprised of many sugar molecules bonded together. They are not sweet and are slow to digest unlike monosaccharieds and disaccharides. They are the healthiest source of carbohydrates. They create no insulin spike within the body. However they provide a constant slow digesting supply of glucose to the blood. (starch, cellulose, glycogen)

Glucose enters the bloodstream through the intestines as part of the digestive process. The body makes immediate use of most of the sugar that we digest, but it keeps a small portion as reserve in the liver. The glucose in the liver is called glucagon and acts as an emergency backup when the body has an immediate need for sugar. Sugar that is not used for energy or stored as glycogen, is stored on the body as fat. In other words, once sugar enters your body it's converted to "blood sugar" to be used as energy. How fast your sugar level is affected depends on several factors, but generally simple sugars will work more quickly.

Something you should always remember is that your blood glucose level will typically be lower in the morning and higher after meals. Normal blood glucose levels fall between 70 and 150mg. Regardless of what sport you play optimal performance is only possible when blood glucose levels are within a certain range. Just a little something to keep in mind for all you athletes out there.

This brings me to my conclusion that most people believe that sugar is fattening. Let me rest assure that sugar not fattening. Its no more likely to be stored as fat than any other carb you consume. However excess levels of sugar can cause certain complications such as; Obesity, Vitamin and mineral deficiencies, Insulin insensitivity, risk of diabetes, Hyperactivity, drowsiness, and other illnesses.



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Burn Fat While You Eat

25 FAT-FIGHTING SNACKS

Mix and match your way to 25 fat burning snacks with the chart provided beow. Not only are these snacks tasie but theyre also healthy. Wheter your pressed for time or need a quick fix simply pick and choose what your in the mood for. Each snacks provides approximately 200 alories of healthy protein, fat, and fiber, along with some antioxidants. Hope you enjoy!

EAT THIS	AMOUNT	WITH THAT	AMOUNT
Almond or Peanut Butter, Nuts, Or Seeds	1 TBSP	Apple	1 Medium
Plain Yogurt	¾ CUP	Peach	1 Large
Ham Or Turkey Slices	3 Slices	Celery	5 Stalks
Hard Cheese (Parmesan Or Cheddar)	1 OZ / 1 slice	Blueberries	1 CUP
2% Cottage Cheese	½ CUP	Baby Carrots	1 CUP

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Eat Your Way To Perfection

Contrary to popular belief and diet fads across the world, today and everyday should be a day of eating. It never seems to fail how many people believe to this day that losing weight is a matter of starving ones self. Let me fill you in on a little secret if you didn't know. Whether your a bodybuilder, fitness model, or simply trying to seek a life of health & wellness and looking good doing so, there should always be an equation to the madness.

Nutrition accounts for about 80% of your physical attributes. If you believe otherwise I have news for you. I'm hear to tell you that if you don't take the time to carefully pick and choose your foods, its going to be a while till you see that body you so desperately want. All those long hours in the gym, set after set, rep after rep, will be in vain if not for proper nutrition. That's why I'm leaving you a list of high quality proteins, low starch vegetables, and natural fats that are guaranteed to help get into tip top shape.

Oh, and by the way, you can thank me later. Remember eating is the key to your physical success.



HIGH QUALITY PROTEINS

• Beef
• Cheese
• Eggs
• Fish
• Pork
• Poultry
• Whey and Casein Proteins

LOW STARCH VEGETABLES

• Artichokes
• Asparagus
• Broccoli
• Cauliflower
• Celery
• Cucumbers
• Mushrooms
• Onions
• Peppers
• Spinach
• Tomatoes
• Turnips
• Zucchini

NATURAL FATS

• Avocados
• Butter
• Coconut
• Cream
• Nuts and Seeds
• Olives, Olive Oil, and Canola Oil

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You Are What You Eat

Days turn into to weeks, weeks turn into months, and before you realize it all the hours you put into the gym feel like a waste of time. It doesn't matter how many hours you put in the gym or how intense you make every workout. If your not eating right your not going to get the results you have been seeking. Remember getting the body of your dreams is a achievable, you just need the right equation. If you're training like a champion, its time you start eating like one.


PROTEIN

• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

CARBOHYDRATES

• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal (i.e. cheerios).
• Bran cereal.
• Brown rice.
• Wheat bread (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables.
• Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

FAT

• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Primrose oil.
• Borage oil.
• Olive oil.
• Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake

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What's In Your Whey?

Here's something interesting I'm sure you didn't know. Before whey protein was in such popular demand, cheese manufactures used to discard the golden liquid as a waste product. As time gave way it become a staple in fitness supplementation. Everyone from bodybuilders and athletes to casual exercisers either take or have taken whey at one point or another. Whey protein has gained popularity for many reason. Most people who hear about whey automatically think of muscle gains. Little do they know that whey can also be used for appetite suppression, your immune system, protein intake in vegetarians, and help reduce body fat.

I am going to help you in your quest to find out what whey protein really is, as well as the benefits, risks, and types.


WHEY PROTEIN
As mentioned before whey protein is a liquid byproduct that is sold in stores world wide as a dietary supplement in protein powders and shakes. Whey protein is a complete protein that is easily digested. Complete proteins are found in many dairy, eggs, meats, and in some occasions vegetables. Proteins that are not considered complete absorb at a much slower rate. A complete protein is comprised of 20 amino acids which help repair our bones, muscles, organs, and every other body part and tissue in the human body.Whey protein also has the highest score with a Biological Value of 100.


BENEFITS
I am a firm believer that your main source of protein should not come from powders and shakes. Eating a healthy and well balanced diet can work wonders for your body. However, whey can be very useful for people who are very busy and always on the go.

As mentioned before whey protein has been proven to help in more ways than one. Here are a few examples:

• Appetite suppression
• Reduce body fat
• Increase in muscle mass
• Assist in cancer treatment
• Decrease HIV symptoms
• Increase your immune system
• Increase in power in sports and daily activity
• Decrease recovery time
• Decrease symptoms of over training

RISK
Whey protein in general is a safe dietary supplement. Typically people who take whey protein experience digestive issues, such as gas, bloating, headaches, cramps and fatigue. However, those with known kidney diseases should stay clear. High levels of protein can exacerbate pre-existing conditions.


TYPES
I remember when I bought my first whey product how confused I was to which type I should buy and what worked best for me. There are three main types of whey protein: Whey Protein Concentrate, Whey Protein Isolate, and Whey Protein Hydrolysate.

Whey Protein Concentrate: is the cheapest and has the lowest amount of protein per gram.

Whey Protein Isolate: is more expensive than concentrate with many different ways of filtration to keep many of the beneficial qualities.

Whey Protein Hydrolysate: is the most expensive and fastest digesting protein.



Keep in mind that whey protein is a dierty supplementation and should not be your main source of protein. Although the benefits of whey are tested and proven, if you dont eat you wont grow lean shredded muscle. Your body needs more than just protein to keep you going throughout your day.



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