November 19th, 2008 — drink, food, recipe
I may have accidentally stumbled onto the perfect sugar substitute: Agave Nectar.
Agave Nectar (or Agave Syrup) is made from the heart of several agave species... It is made from the same starting point as tequila, the heart of the plant known as the piña. It is 3 times sweeter than sugar, but what really makes this a special food is the fact that it has a glycemic index of 32 (very low) and does not affect blood sugar levels.
The main carbohydrate is a complex carbohydrate called inulin or fructosan. It is this carbohydrate that gives both the intense sweetness and the very low glycemic index.
I personally experienced the sweetness and great taste of this product on vacation... The restaurant was offering a marg-o-jito... Mint and a lime muddled with one tablespoon of agave nectar (The recipe then called for mixing muddled mixture 2 to 1 fresh squeezed lime juice with blanco tequila.) I had them mix it 2 to 1 blanco tequila to fresh squeezed lime juice... The result was one of the best tasting tequila drinks I have ever had... But it was a little too sweet for me so I ended up mixing the second half of my drink with a glass of water. Perfection in a refreshing form... My recommendation for this drink...
Ingredients
- 1/4 lime
- 1 Mint leaf
- 1 Tablespoon raw agave nectar
- 2 oz premium blanco tequila
- 1 oz fresh squeezed lime juice (substitute Odwalla Summer Time Lime)
- 3oz filtered water
- ice
Recipe
- Muddle 1/4 lime wedge, 1 mint leaf, 1 tablespoon raw agave nectar, with some ice. How to Muddle
- Mix muddled mixture with tequila, lime juice, and water.
- Pour over ice in a tall glass.
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October 27th, 2008 — Meals, Weight Loss Journal, diet, food, healthy eating
It is a common practice, and many of us are guilty of it. We forgo eating all day long, because we know we’ll be eating out that night, or that there is a special event coming later in the day and we want to be able to eat whatever we want. However, is this type of planning actually derailing your diet? Let’s take a look at just a few reasons why this mindset is not healthy, and may actually be counterproductive.
1. You’ll end up eating more.
If you don’t eat all day, and are suddenly faced with plenty of food, it is all too easy to eat way more than your recommended amount of calories, and worse, you may never even realize how many calories you’ve had. Remember, 3500 extra calories equals one pound of fat. At some special events or dinners, it is all too easy to get more than 3500 calories on a single night.
Because you went hungry all day, your body’s blood sugar levels are off. This can also cause you to eat more, simply to get regulated. There is no point in starving yourself for a day, and then try to make up for it at night, it’s just too rough on your body.
2. It puts you in the wrong mindset.
Right off the bat, you’re preparing to cheat, and in a big way. Many people feel that it is all right to have that big dinner, especially if they didn’t have any calories all day. But once again, we go back to the point that you do end up eating more, usually much more than you intended.
By sticking with that “it’s ok to cheat” mindset, you may be hampering your future progress on your diet. If you’re not making those lifestyle changes that will stick with you, the chances of future success and being able to keep your weight off do decline dramatically.
3. You can end up in a bad cycle.
Once your body gets used to fasting during the day, and eating whatever you want at night, it’s all too easy to get into a bad cycle. You may find that you’re tempted to do this more than once, and before you know it, you’re back to making excuses and falling into the wrong mindset. A diet is much more than food control, it’s also about being able to control your mind, and your food cravings.
By allowing yourself this much wiggle room, and setting yourself up for behaviors that are hard to change, you’re making your diet needlessly complicated, and chances are, over time, you’ll be disappointed with your results.
Instead of fasting all day, even when you have a special event coming up, eat as you normally would. You may even want to have a healthy snack before you go. Your blood sugar won’t be sending off signals that will make you want to eat everything in sight and you’ll end up being able to successfully avoid even the dessert tray. A way to fight eating too little during the day is eating many small meals during the day.
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October 6th, 2008 — Weight Loss Journal, carbohydrates, exercise, heart
While there are many schools of thought on the subject of what time during the day is optimum, it generally boils down to whether or not you are capable of fitting in a workout during that specific time. We’re all on pretty tight schedules these days and sometimes, it is just not possible to fit a workout in at a specific time. However, there may be a few reasons to consider when it comes to picking your best time for exercise, and this may have bearing on how quickly you lose weight.
The majority believe that early morning workouts are best, especially if you have not yet eaten. This means that your body is forced to dip into its reserves and burn more fat, simply because it has not gotten any new fuel yet for that day. This is especially true for high aerobic workouts that require a lot of activity and get your heart rate going.
By exercising that early, you are pretty much guaranteeing that you’ll be burning fat, but this method may not always be safe. For example, your blood sugar levels are going to be very low during this time period. If you go from sleeping to suddenly working out very strenuously, this is going to play havoc with your blood sugar. We definitely do not recommend early morning workouts to those with blood sugar issues or diabetes.
While you can check your blood sugar levels, there is no guaranteeing that they won’t plummet to a dangerous level while you are working out. This is also something that those new to exercising will need to consider. Your body already has an idea of what to expect from your morning routine. If you suddenly throw something new in there that messes up its daily plan for your blood sugar, you may experience some problems.
If you do decide to exercise in the morning before eating, work into it slowly so that your body can get used to it. Keep a snack handy that is full of simple carbohydrates in the event that you do have a blood sugar drop. While this method of exercising can be very effective, it is certainly not for everyone.
The bottom line is, the best time to exercise for you is going to depend on many different factors. Your schedule certainly has a lot to do with it, and you’ll be more apt to keep exercising if it is not inconvenient. You have to look at the big picture when figuring out the optimum time for your workouts and realize that although an early morning workout may work for others, it may not be the best solution for you.
If you are in good health however and have the time available to exercise first thing in the morning, these early morning workouts may be the key to helping you lose weight more effectively. Just remember to put your safety and health first and you should be just fine.
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September 23rd, 2008 — blood sugar, exercise, healthy eating, moderation
For most of us, eating normally means eating whatever we want. The key to eating the way we want to eat and not gaining weight is portion control and extra exercise. It is possible to lose weight while not depriving yourself of the food you love, but you will need to make that commitment towards getting healthy and finding the right balance. Let's go over portion control first.
It can be tough when you really enjoy food, because it's only natural to want more of it. So, how do you control yourself when your willpower is running a bit low? The best way to stop eating such large portions is to change the kind of plate you're using. It sounds so simple, but this is the best way to really trick your brain into eating right and getting over the problem of overeating.
Instead of a dinner plate, which has progressively gotten larger throughout the years, use one salad plate. These have gotten bigger too, so you won't feel too deprived. Allow yourself one plateful of food that you life using this plate. Feel free to add as many vegetables to that plate as you want - but the key is only eating what is on that plate. It may seem a little small, but chances are, when you're done eating that food, you're going to feel pretty full.
Your brain says, wow - I just ate a whole plate of food and you're getting to that point where portion control is a lot easier. You are going to need some willpower at first, and it is all to easy to run back and refill that little plate. However, you'll need to resist this urge. If you find it difficult to feel full, try several smaller meals throughout the day to keep your blood sugar levels up. This will help you feel a lot more full throughout the day.
Next, let's work on exercise. Every little bit counts when you are first starting out. You just need to get moving! Start really small so that you don't feel discouraged. We recommend walking for the first step towards getting into a healthy exercise plan. Your first time, just try walking for fifteen minutes. The next time - twenty, and so on until you find it a lot easier to walk for an hour or more.
Even just a little movement is better than non-activity and after about a week, you're going to start actually enjoying that walk and getting into the feeling that maybe exercise isn't so bad. If it's raining or there is bad weather, don't let this derail you. Walk around your house for the same exact amount of time. This way, you won't be tempted to simply give up.
Finding the right balance is essential for weight loss. You can do it but you have to take that first step. Give it a try for a week and see how much better you feel!
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June 4th, 2008 — blood sugar, detox, trigger food
One of the most talked about concepts in the diet world right now is the process of detoxing your body from certain foods. There is a lot of hype surrounding this technique, so let's take a hard look at it to help you determine whether or not it's right for you. Like any diet, there are some that simply aren't suited for your personality, and there are those that are the perfect fit. Let's see what detoxing really stacks up to.
First and foremost, the detox process is not an easy one. Some foods are very addicting and can be very much like a drug. You'll also need to look at why you eat these "danger" foods. This will help you detox not only your body, but your mind as well. If you're not addressing both problems, you're doomed to fail. It's just like battling a drug addiction. First, you have to acknowledge the problem, then you have to take the steps to overcome it.
If you're not ready to take that step, then a diet detox most likely won't work. You need to have your head in the right place so that you will be able to get through the first few days. It ‘s not easy to completely cut out your favorite foods from your life, especially if you've become dependent on them. If you're not mentally ready, it will be all too easy to throw in the towel.
There are some cases where a diet detox can actually be harmful, or at the very least, very painful. If you eat a lot of sugar every day, your body is used to these levels. Suddenly remove all of that sugar and your system is going to go into meltdown. Your blood sugar levels will drop, you'll feel cranky and you may even experience symptoms of hypoglycemia, or blood sugar that is too low. The same is true if you're trying to detox from soda or even ice cream.
The whole point of a diet detox is to break the cycle of cravings. It is definitely not an easy way, but it can be effective. The best bet is to start with a secondary "danger" food. This gives you a chance to get a taste of success and will prepare you for handling the bigger craving. For example, if you are addicted to potato chips as well as ice cream, start with the potato chips. They're a lot easier to give up and you'll gain some confidence once you kick the habit. You can then move onto ice cream with a better outlook.
If you don't have a lot of willpower, or you are not someone that does well on a deprivation diet, then a diet detox is probably not the answer. It can be very effective, but only if you want it to be. If cold turkey quitting is a problem for you, there are other methods of losing weight that are just as effective.
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May 26th, 2008 — blood sugar, carbohydrates, fats, healthy eating, metabolism, proteins
When it comes to losing weight, your metabolism is a very important component as to how quickly you will see results and how long they will last. Years of yo-yo diets and bad eating habits can have a negative impact on your metabolism. Simple genetics can also determine the state of your metabolism and it can be frustrating to try fix this type of problem. However, there are foods out there that can assist your metabolism and help you get on the path towards losing weight more efficiently. Let's take a look at just a few of them.
Apples -
This is a little wonder fruit that does more than just keep the doctor away. By eating an apple you are helping your body regulate its own blood sugar. When you have the right balance of blood sugar, your metabolism is freed up to start burning calories, instead of being forced to horde them.
Oatmeal -
This food not only speeds up your metabolism but it can also reduce cholesterol and lower your blood pressure naturally. Try to have at least one serving of oatmeal a day. Cookies don't count!
Lean Meats -
Your body needs the right balance of protein, carbs and fats to keep working correctly. Lean meats actually help your body balance itself and its metabolism. Again, when you're not fighting blood sugar levels that are all over the charts, your metabolism has a chance to work.
Vegetables -
Non-starchy vegetables are the perfect food for your metabolism. They're filling and balanced and help keep everything in good working order. Stay away from corn and potatoes, focusing instead on green, leafy vegetables.
Skim Milk -
Dairy should usually be avoided, but skim milk in small quantities can actually help speed up your weight loss. Dairy products help balance your blood sugar levels, when used in moderation. Skim milk cheeses can also be eaten in small amounts for this same purpose.
Whole Grains -
While many people try to eliminate all carbs from their diet, but if you must have your bread... Pick good whole grains in small amounts to find that right balance for your body. Rye bread is actually very effective at speeding up the metabolism since it once again helps balance your blood sugar.
There is a recurrent theme with all of these foods. Each one helps your body regulate blood sugar levels. This is the key to speeding up your metabolism properly. When you have the right balance, you can look at your metabolism as a smoothly functioning machine. When you put the wrong kind of fuel into the machine, it cannot function properly.
The best way to determine which balance of proteins, carbs and fats are right for you is to speak with your doctor. The standard recommendation is the 30/40/30 rule, but not everyone is the same. Speak with your doctor or a nutritionist to help find your correct balance. With Jumpstart medicine I have 14 protein, 6 carb, and 1 dairy (and it is suggested to get 2 additional dairies via a protein exchange such as non fat cottage cheese or non fat cheese.)
I highly recommed Jumpstart. I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).
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