Sugar

Sugar tends to not be as victimized as its diet cousin "fat" but I would go as far to say that sugar is actually worse for us because of the high quantities we ingest on a daily basis. There is a direct correlation to rising obesity rates around the world with the rising use of high-fructose corn syrups (sugar product) in so many products. Sugar is like mostly all things though, it is fine in moderation, you just need to know how and when it is okay to have...and no, having 1 can of pop a day is NOT moderation. Listed below are some tips and ideas on what to watch out for and how to limit your sugar intake.

1. Education - First we need to know how sugar effects our bodies, I will give you a very brief education lesson on how this works. There are a few ways your body recognizes sugar. When you put something sugar-filled in your mouth (chocolate for example) the first thing that happens is you teeth and saliva start to break down the chocolate which bathes your tastebuds sending a signal to your brain that you are eating something sweet. As you swallow and the partially digested chocolate reaches your stomach, your body sends in enzymes to break down the sugar and recognizes that it is in fact sugar that you ate, and also sends a signal to your brain. In both cases, you receive a flood of endorphins and hormones that give you that "feel-good" feeling of eating something sweet.

As your stomach digests the chocolate, the next stop is the small intestine where the sugar is absorbed into the blood stream. Remember how your tastebuds first recognized something sweet, and then your stomach confirmed this? Well those signals that were sent to the brain then activate your pancreas to release insulin to match the spike in your blood sugar levels. Insulin acts as a transport system to carry that sugar around the body. The sugar is either stored in your liver, or taken to your muscles for immediate energy usage. Whatever sugar is not burned off almost immediately is then stored as fat.

Insulin is an incredibly efficient chemical, and you almost immediately have a rush of energy after eating sugar which can cause that feeling of a "sugar-high". Unfortunately, since your blood sugar can raise so quickly, it can fall just as fast. The next thing you know, your blood sugar levels have dropped below the level of what they were before and you experience what is known as a "sugar-crash".

Sugar crash is unfortunate because one of the primary sources of fuel for your brain is sugar, so it panics and sends out a signal for a craving of guess what...more sugar. It is a vicious cycle!

It is entirely possible for us to base a diet around naturally occurring sugars such as fruits, vegetables, pastas, and breads and receive more than enough energy, never having to turn to quick fixes such as candy and energy drinks, however we are all human and we like to indulge from time to time, the trick is moderation! Majority of the time however, you should be ingesting sources of sugar (also known as carbohydrates) from carbohydrates like whole grains, fruits and vegetables as the fibre in these items slows the digestion of sugar and creates a much lower insulin spike.

2. Moderation - Now this is where everyone is going to be different and everyone tends to make their own 'rules' as to being 'good' or having things in 'moderation'. Let me be perfectly honest here, a can of pop a day is NOT moderation. Having a dessert after dinner every night, or even a couple of times a week is NOT moderation. Having a teaspoon or two in your coffee in the morning and then staying active throughout the day while having a balanced diet IS moderation. See the pattern here? You should be consuming your carbohydrates on a need-to-use basis. Sitting down to watch tv so you decide to have a can of coke or an energy drink...probably not the best idea as that will cause an insulin spike, almost all of that sugar get stored as fat, and worst off, you will cause a crazy insulin crash creating more sugar cravings.

3. Remove High Fructose Corn Syrup Whenever Possible! - There are more and more studies coming out today linking high rates and rises in obesity to products containing high fructose corn syrup (HFCS). The reason may be that there is a slightly higher ratio of fructose to glucose in HFCS and during its refinement, there are unbound fructose molecules which case the HFCS to be absorbed much quicker. Table sugar contains fructose and glucose as well, but the fructose is chemically bound to the glucose in table sugar, causing an extra step in the digestion process.


HFCS can be found in such things as pop, cakes, candy, pies, cookies, etc. But what may alarm you is the use of this product (or its derivatives) in other products such as ketchup, peanut butter, salad dressings, and even bread! *cough* Subway *cough*


Check out the following articles: here, here, and here


I don't mean to pick on Subway individually, I just want people to realize that these kinds of things are hidden everywhere and it is up to you to make educated decisions as to what goes in your mouth.

If you wanted even more reason to give up HFCS, check out some new scientific studies being done that links diets high in fructose to pancreatic cancer! Read here and different spin on it here


4. Fruit Has Sugar OH MY GOSH! - Yes, you are correct, fruit has sugar, and a lot of it! Fruit also has a lot of other vital components to them such as fibre, nutrients, vitamins and minerals. The key here is the fibre as it slows digestion of sugar and drastically reduces the highs and lows of a blood sugar spike/crash. Fruit is still one of the best ways to give your body those simple sugars that it so desires.


5. Sugar can be useful! - Immediately before or after a workout is a great time for you muscles to have a shot of carbohydrates. Before a workout is obvious as it will give your muscles that extra kick to blast through a tough workout or sporting event. Just make sure you are working hard enough to burn the sugar you took in...having an energy drink and then walking on the treadmill for 10 minutes is not going to cut it. Secondly, carbs after a workout have been shown to have very positive effects on your muscles as they help replenish your electrolytes as well as help protein synthesis (rebuilding of your muscles).


6. If sugar is bad, why is it so prevalent? - There is no simple answer to this, but it is probably along the same lines as any other company...supply and demand. That is what drives the economy. Think of it this way, a company and all of its employees only have jobs if they keep selling things. If you sell something that people like, great, you get to sell more of that stuff. For the rest of the population that consumes sugar, this stuff sells itself! When you ingest sugar, we already talked about how sugar releases those feel-good hormones in the brain that can make the feeling somewhat addictive. That is why most people turn to sweets when they are depressed, anxious, etc. It is a vicious cycle because every time you get that craving, you reach for sugar, and then that sugar causes you to crave MORE sugar...and so on and so on. The companies that produce such tasty products reap all of the monetary benefits. Also, pound for pound, sugar is one of the cheapest food products to use on the market, yielding a very high profit...even if it is void of any nutritional benefit. So if you were a company that produces food products, you would be stupid not to add something to your products that people enjoy eating in large quantities and also drops your production costs.


7. Be Aware - What would you do if you saw someone putting 10 teaspoons of sugar in their morning cup of coffee? You would probably think, "That person is going to rot the teeth right out of their head!" Well guess what, the average can of pop contains 40g or 10 teaspoons of sugar! That big gulp at 7-11 or at the movie theatre...try 53 teaspoons of sugar! It is hard to equate something unless you can understand it in a recognizable measurement, so try and remember that about 4g of sugar is equivalent to 1 teaspoon. So the next time you are reading a food label, check out how many grams of sugar per serving it has to better understand.

Also keep an eye out for sugar derivatives. A company may break down "sugar" into multiple ingredients on the label to try and trick you. Watch for any of the following names: molasses, honey, sorghum, corn syrup, high fructose corn syrup (HCFS), glucose, fructose, lactose, dextrose, sucrose, galactose, maltose, or concentrated juices like grape or apple.

8. Hidden gems - You can swear off certain products that you KNOW contain high amounts of sugar (I don't drink pop at all anymore) but you can't always avoid sugar unless you know what you are looking for. Companies hide sugar in a lot of products for a few reasons, some of which we have touched on. One, it is a cheap, high-profit calorie (filler). Two, it makes things taste good, and if things taste good, it increases the likelihood that you will buy a product again.

Here is a list of products that may surprise you as to how much sugar they contain!

Pasta Sauce - Yes, they contain natural sugars from tomatoes and other vegetables in it, but companies also add sugar so aim to choose the lowest sugar-quantity product you can find.

Ketchup - Up to 20% sugar! High in salt as well...

Low-Fat - Companies are aiming at the current trends that people feel "low-fat" means "healthier" and better for you. Truth is, fat tastes good, humans like the taste of dietary fat. So when a product has most of its fat removed, they have to make it taste good too so they often pump it full of sugar...which makes us fat...

Bread - Processed breads contain a lot of sugar. Aim for whole-grains.

Fast-Food - I don't think I even need to add this to the list but I will. Not only does pop and desserts have lots of sugar, but sugar can also be hidden in fries, burgers, buns, etc.

As I have said before and will say again, moderation is the key here. Yes, we all like a sweet treat now and again, but realize that when you think you are limiting your sugar consumption by only having dessert 'every once in a while' you are forgetting about all of the other potentially sugar-laced products you are consuming throughout the day that adds up.

Tyler Robbins
B.Sc. PTS

Control Your Cravings

Everyone has those moments of weakness when we get those incredible cravings for sugary and/or salty treats. Cravings are generally a way for your body to tell you that it wants something specific. For example, if you have a craving for chocolate, your body could be having a blood sugar low, so it wants to bring that up with some sugar. Fortunately, there are ways to keep your body happy throughout the day, without having to get these intense cravings.

Don't Skip Meals - Many people feel the need to skip a meal here or there to shed a few pounds. The truth is, when you skip a meal, your body is missing those required nutrients to stay energized. When you skip a meal, or haven't eaten for a while, your body goes into "starvation mode" where your blood sugar drops and that is when you start to get cravings for something with quick, reliable energy, like that piece of cake. Ensure that you are eating 3 full meals a day, as well as snacks in mid-morning and mid-afternoon to keep your metabolism firing, and your blood sugar steady. When eating, make sure the meals and snacks going into your mouth are full of whole grains, lean proteins, and healthy fats, as these help stabilize your hunger and also keep you feeling full, longer. Try and avoid refined carbs such as white sugar, white bread, white rice, etc.

Keep a Log - Keep a journal for yourself that contains information such as what you eat and drink, when you consume such foods and drinks, your moods, your stress level, etc. This is a great way to then go back and study potential trends. For example, if you log that you came out of a stressful meeting at work, and then had a double cheeseburger and fries for lunch 10 minutes after the meeting, you may see a pattern indicating stress leads to such cravings. Once you begin to understand your body better and realize what drives you to eat, you can then start to notice the signs of your cravings, and potentially help curb the feelings.

Just Wait - This one is going to sound difficult to do, but give it a shot. Many people feel cravings for about 20 minutes or more following a stressful event. This is when your hormones are at their highest point. If you can get away from the source of nasty foods for this time frame, you have a better chance at curbing the craving feelings. Try going for a walk or a drive to get away from the access point(s) to these foods you are craving.

Drink - No, not a martini! The hypothalamus is the part of the brain that controls mood and food-related signals. If you are feeling a craving, gulp back a cold glass of water, or a cup of hot decaf tea. Stay away from caffeine though as it can cause the release of stress-hormones. If you still feel hungry after downing a beverage, consider a piece of fruit or some vegetables to squash those hunger pangs.

Chew It - If you absolutely must, go for a stick of gum. It will give you that oral sensation, not to mention a sugary sweetness to hopefully hold you back from what you are craving.

Watch a Funny Movie - Studies show that an hour of laughter can be as effective as half an hour of weight lifting when it comes to stress fighting. Just don't be snacking on cravings while watching that comedy.

I have said it before, and I will say it again. We all like to indulge once-in-a-while, that makes us human and lets us cheat a bit. However, you should have a cheat snack or meal because you deserve it and will only have a small indulgence. If you let those intense cravings control you, you will be finding yourself sitting down with a tub of ice cream and not stopping until you see the bottom...see the difference?

-Tyler Robbins
B.Sc. PTS

7 Tips to Effective Weight Management

Everybody is different! Our body types are based on our genetic structure and are called somatotypes. We all fit into these categories, or a combination of these categories. Generally, there is not a whole lot you can do to change your body type, but no matter what shape your body is in, you can use these tips listed below to lead an active, healthy lifestyle.

First, lets take a look at the body types:

Mesomorph

• A wedge shaped body
• A cubical head
• Wide broad shoulders
• Muscled arms and legs
• Narrow hips
• Narrow from front to back rather than side to side.
• A minimum amount of fat

A predominantly mesomorphic individual excels in strength, agility, and speed. Their medium structure and height, along with their tendency to gain muscle and strength easily makes them a strong candidate for a top athlete in any sport. They respond well to cardiovascular and resistance training due to their adaptability and responsive physiology. They can sustain low body fat levels and find it easy to loose and gain weight.

Ectomorph

• A high forehead
• Receding chin
• Narrow shoulders and hips
• A narrow chest and abdomen
• Thin arms and legs
• Little muscle and fat

A predominantly ectomorphic individual is long, slender and thin, and therefore power and strength sports are perhaps not suitable as their slight build leaves them susceptible to injuries. While they can easily get lean and hard, their lack of musculature severely limits their chances in sports requiring mass. Typically, Ectomorphs dominate endurance sports and gymnastics. Their smaller body surface area enhances their suitability for endurance activities as they are better at managing their body temperature. They can archive low levels of body fat which can be detrimental to health and for females in endurance sports it can result in a cessation of periods and iron deficiency.

Endomorph

• A pear shaped body
• A rounded head
• Wide hips and shoulders
• Wider front to back rather than side to side.
• A lot of fat on the body, upper arms and thighs

A predominantly endomorphic individual typically has short arms and legs and a large amount of mass on their frame. This hampers their ability to compete in sports requiring high levels of agility or speed. Sports of pure strength, like power lifting, are perfect for an endomorph. Their size benefits sports such as rugby providing it can be moved powerfully. They often have large lung capacity which can make them suited to sports like rowing. Their extra weight can make it difficult to perform sustained weight bearing aerobic activities such as running. They can gain weight easily and loose condition quickly if training is ceased.

No matter what your body type, try and use these 7 tips to help you lead and maintain a healthy lifestyle:

1) Eating a low-calorie, low-fat diet will help shed away your pounds and keep them off. Your daily caloric intake should not be more than about 26% fat, which may seem high to some of you, but it actuality, most people clear that number by eating many processed, ready-to-eat meals. Keep your foods as fresh as possible and aim for as many fruits and vegetables as they fill up your belly, but are low in calories. Exercising is great, but can only take you so far. Your diet should be as clean as possible to get the results you want.

2) Exercise is an obvious tip here. You should be engaging in as much physical activity as possible at least, and wait for it, 5 to 6 days a week. Now that does not mean you need to hit the gym 6 days a week (although that would be nice!). Get creative and burn calories in other ways. When you go to the store, park your car at the back of the parking lot. Take stairs instead of the escalator. Get into a healthy routine and you will notice that you have more energy to do more things, it is a win-win situation. Keep things mixed up too. Men and women need cardiovascular training, strength training, and flexibility training. Strength training is a big one here, as the more active your muscles are, the more calories they burn on a day-to-day basis even when you are sleeping!

3) Watching less t.v. is another big one here. People are always complaining about "not having enough time in a day" yet they make time to sit down to watch the Bachelor or Survivor at night. Why not go to bed a little earlier, get up earlier, and hit the gym in the morning when your energy levels are high and you have PLENTY of time to work out? I have the very basic of satellite packages. That way, I still get the news and a few channels that I can find something to watch, and I certainly don't feel like I am missing out on anything. Everything comes out on DVD boxsets now-a-days. I can always get caught up on the latest hyped show later. If you are lucky enough to have a PVR, use it to record your show and watch it later, that will also cut down on time watching t.v. as you can remove your commercials.

4) Get up every morning and have a full breakfast. There is a reason it has been given that name, it is because it is breaking your fast. Your body is craving nutrients and energy when you get up in the morning so make sure you deliver a breakfast full of carbs, protein and fat. This way, your body won't go into "starvation mode" or worse yet, make you binge on an unhealthy lunch option.

5) Once you begin down the road of your new healthy lifestyle, by god, stay consistent! Yes, we should all be allowed a "cheat" meal here or there, but that is every once in a while, not every day, or even every week!

6) Be conscious of what is going in your mouth. If you have a Snickers bar, just because they have the same "number" of calories as say a healthy sandwich or a protein shake by no means makes them equal. Candy and other junk food, although they may seem "low cal" are generally void of any nutrition. Think of yourself as having so many calorie-dollars in a day and you want to spend as many of those dollars on the healthiest foods possible to maximize your nutrition and make yourself as healthy as possible.

7) Weigh yourself on a consistent basis. Weighing yourself every single day is not the best idea here as your weight will fluctuate depending on what you ate that day, how much you worked out, how much water you retained, etc. The best time to weigh yourself is in the morning, the same day every week. Keep a log of your weight if you wish, and watch your numbers begin to change. And for god's sake, don't feel like you are going to pull numbers like they do on shows like the Biggest Loser by losing 18 pounds your first week. A much healthier approach is a pound or two, (possibly three) a week.

These are tips that can help anyone and everyone no matter your current body type, health status, economic status, etc.

-Tyler Robbins

B.Sc. PTS

Sources:

http://www.brianmac.co.uk/bodytype.htm

Bad Habits to Give Up...

Many of you out there start an exercise/diet plan for a number of reasons, but most do it to lose some unwanted body fat. This is especially popular at this time of year since we have finished up the holidays, January is behind us, and we are now looking at just a few weeks left until we start to get some nicer weather. Many people are the same in the fact that they wish to shed some pounds to look good for the summer so this is a great time to start...great!

One problem, many of you will continue to make some of your same bad habits and mistakes that you have in the past that will hinder your results. Sure, exercise is great for your lungs, heart, muscles, and mind, but it can only take you so far with weight loss. You need to clean up your diet as well as exercise in order to become as healthy as you possibly can be. I could honestly write a book (as many have before me) on ways to make your diet perfect, but for this blog's sake, I will just list a few bad habits below and how you can try and change them.

Skipping Meals or Snacks - Yes, that is correct, I am telling you that if you wish to lose body fat, you need to eat more. There are a few reasons for this. One, your brain runs on sugar. You must eat enough carbohydrates (healthy carbs) throughout the day in order to fulfill your energy needs. Skipping a meal (like breakfast) only causes your brain to change its mindset and then convince you that it is then ok to gorge yourself at lunch or an afternoon 'treat'. When your brain begins to run low on glucose, that is when it begins to crave things like chocolate and sweet things. Keep your blood sugars level constant throughout the day by eating and snacking on things such as fruits, vegetables, and whole grain carbs. Two, when you go for a length of time without eating, your body goes into "starvation mode". Our genes are programmed the same way our early ancestors had them, long before we had a Tim Horton's on every street. This means that our ancestors may have gone days without food. Your body protects itself by taking in whatever calories you ingest, and storing them as body fat just in case this starvation lasts even longer. By eating consistently and regularly (and healthy), you are sending a message to your body that times are good and that it doesn't need to store in excess!

Speed Eating - We are all part of this society that seems to be always running out of time. Many of us tend to speed eat because we have to get back to work or catch the latest episode of Jersey Shore. Take your time eating and savour the food that you are eating. If you are married or have kids, enjoy dinner discussion with them, as the time you spend talking is less time filling your face. Then, as your body begins to send those "feel-full" hormones to your brain, (takes about 15-30 mins) you will have eaten a lot less!

Cheat Days - This is common amongst many people. "I have been good this week, I am going to pig-out all weekend long!" You may not say it in those words exactly, but you might as well! Yes, we all should indulge here and there, but that does not mean for an entire weekend, try a cheat meal or snack here or there. That also reminds me though, cheat meals should not be a daily occurrence. "Oh, I've been good today, I am going have a bag of chips before bed..." WRONG. Cheat meals or snacks should be every once in a while as in once a week or once every couple of weeks.

Alcohol - Similar to those cheat days I listed above, people feel like they can indulge a bit with a drink, fine! But be honest with yourself and write down how much you drink in a week, month, year, etc. A reasonable 2 drinks a night can add up to over 2,000 extra calories a week which is close to an entire extra days' worth of eating! Besides being high in calories, alcohol tends to cause us to also crave salty and greasy foods, and our willpower to stop those cravings fly right out the window.

Before Bed - I am guilty of this too. Eating before bed, especially snacks high in fat and sugar can destroy a person's diet and exercise plan. Try not to eat at least 2 hours before bed, but if you must eat something, try some carrots or celery or aim for something high in protein like a protein shake!

Yes, some of these habits may be hard to break, but think of how hard you are working out. Do you really want some or all of your success to be jeopardized by poor lifestyle choices? You decide...

-Tyler Robbins
B.Sc. PTS