Nutrition

You’ve probably heard over and over again that ‘most’ carbohydrates are perhaps the WORST thing you could eat when trying to lose fat or transform your body, and for most people, that’s 100% true (with a few exceptions) …

The fact is, due to years of consuming a diet full of processed carbs and sugars (yes, including “whole grains”), most people have grown quite insensitive to one of the most important hormones in your body—a hormone that can either be a huge asset to your body transformation goals, or a total fat-loss and health-derailing nightmare.

As you might have guessed, the name of this hormone is insulin.

And insulin’s function is to help your body keep blood sugar normalized, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle that blood sugar to muscle tissue for energy instead of into fat cells (driving up your weight).

I say “hopefully” because that’s actually the exact opposite of what occurs when most people eat carbs.  Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates (this includes whole wheat which is one of the biggest blood-sugar spikers of all!), most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.

The result?  Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.

Even worse, insulin resistance can and often does lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer’s and other cognitive disorders, premature aging (high blood sugar leads to “glycation” in your body, aging you faster), heart disease, and even stroke…and it all leads back to insulin sensitivity.

Ideally, when you consume carbohydrates, here is what you want to happen:

1.  Minimum insulin release.  This occurs when your body is highly sensitive to insulin.  When it is, only a small amount of insulin is necessary to effectively and efficiently clear glucose from your blood to its storage sites.  This is great news because your body has an incredibly difficult time burning fat in the presence of insulin.  The less insulin you have floating around, the better.

Not only that, but high insulin levels due to insulin resistance reduces your growth hormone (aka, the youth hormone) production, which I’m sure you’ll agree is NOT good if you want to slow aging, look younger, and stay lean.

2.  Quick and efficient blood sugar clearance.  Again, this will occur when your body is highly sensitive to insulin, and keeping lower average blood sugar levels helps to reduce glycation in your body, slow aging, and keep you in a fat-burning mode.

3.  Maximum glycogen uptake.  Glycogen is the term used for stored carbohydrate in muscle tissue and the liver.  When these tissues are highly sensitive to insulin (based on both your nutrition and exercise habits), the vast majority of blood glucose will be stored within them as an energy reserve, instead of being converted to fat.  Most people screw this up though!

4.  Minimum fat storage.  When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.

Simply put, your body’s ability to process the carbohydrates you eat all comes down to your insulin sensitivity and your body’s ability to quickly and efficiently clear sugar from your blood.  And as I said, poor blood sugar control and insulin resistance can lead to faster aging, type II diabetes, weight gain, and other health issues.

Knowing that, and also knowing that you yourself are very likely suffering from too much blood sugar and some degree of insulin resistance due to the previously mentioned dietary and lifestyle factors, you’re probably wondering what you can do to improve your insulin sensitivity and make your body responsive once again to this critically important hormone.

Fortunately, there are 4 somewhat odd, but extremely effective strategies you can begin using that will ultimately end your struggle with insulin resistance and carbohydrate intolerance once and for all, while finally allowing you to experience the excitement of seeing a thinner waist, flatter stomach, and a more defined body when looking back at yourself in the bathroom mirror each morning.

Hey my A.L.I.V.E. people. Here is antoher article to check from Two Kitchen Junkies (yes, that’s there name. Haven’t tasted there food yet). Anyway they have an article that’s about cooking oil… Take a look, give me your thoughts.

Healthy cooking oil: The ultimate guide from TKJ

https://www.twokitchenjunkies.com/the-ultimate-guide-to-healthy-cooking-oil/

 

 

Coach

The old method of monitoring calorie intake and expenditure to stay lean isn’t really that reliable. More and more nutrition experts are saying the quality of calories matters just as much, maybe even more, than the exact quantity. Reaching for nutritious foods benefits your body in ways processed junk can’t come close to matching. Choose the right ones, and you’ll turn your body into a fat-burning machine. Go for these 10 fat-burning foods the next time you hit the supermarket.

1. Oatmeal

Carbs are usually the first food to go when people shift to eating healthier. While cutting back on white bread and sugary pastries is a smart choice, whole grains are a different story. These carbohydrates are rich in fiber and digest more slowly, giving you a steady supply of energy.

2. Green tea

Tea devotees have claimed their favorite brew offers health benefits ranging from weight control to curing nasty diseases. It’s best to approach such assertions with skepticism, but there might be some truth to the hoopla around green tea.

3. Walnuts

Nuts of any sort are a great snack filled with protein and heart-healthy fats. Walnuts in particular are a great choice because they contain high levels of omega-3 fatty acids, which most people associate only with fish. They’re also showing potential as a fat-fighting food.

4. Pears

Bright fruits and veggies get a lot of attention for their health-boosting benefits, but pears deserve to share some of the spotlight. These sweet fruits are low in calories and provide a whopping 6 grams of fiber per serving, which will help keep you full during the day.

5. Spicy chiles

Those who enjoy the tongue-tingling sensation of spicy chiles will be delighted to hear they can help when it comes to staying slim. The secret is a compound called capsaicin, which is what gives chiles their heat.

6. Grapefruit

You don’t have to adhere to the stringent grapefruit diet to reap the benefits of this tart citrus. For starters, the fruit is low in calories and loaded with vitamin C. Some nutrients in this citrus may even help you slim down.

7. Eggs

This morning favorite is a great way to get plenty of satisfying protein in your diet. This is good for two reasons. Livestrong said increasing your protein consumption with eggs helps raise your metabolism and also forces your body to burn more calories in the digestion process.

8. Whole milk

Reaching for skim or 2% milk is a natural for most people when they hit the dairy aisle. Going full-fat might be the better option for staying slim, though.

9. Blueberries

Berries are a favorite among health-conscious eaters because they’re filled with fiber, low in calories, and also pretty low in sugar. They also make waves due to high levels of antioxidants, including one called pterostilbene.

10. Salmon

Salmon is a great way to get good doses of muscle-building protein and omega-3s. These fats are usually touted for their ability to reduce the risk of heart disease, but they may also help you maintain your weight.  saying bad things about this fatty fish.

Try this incredibly delicious homemade wine to give you the sense of sweetness and reduce the feeling of hunger and food cravings at the same time. Enjoy this in the company of your friends and family or prepare it for social gatherings as part of your toasting ritual.

Anthocyanins is the buzzword here. Besides giving grapes their vibrant color, research shows these plant chemicals also burn abdominal fat. The fat tissue in the belly is more easily burned than fat in other areas and may be more sensitive to the effects of anthocyanins, says University of Michigan researcher Mitch Seymour, Ph.D. These colorful fruits are also rich in heart-healthy anti-oxidants and fiber—so include them in your daily servings regularly.

Salty processed foods can result in three to five pounds of sheer water weight—a prime contributor to belly bloat. High in potassium grapes are great foods while trying to lose weight because they prevent fluid retention.

New studies by Texas AgriLife Research suggest peaches, plums and nectarines may help ward off metabolic syndrome — a name for a group of risk factors, of which belly fat is a predominant determinant, that increase the risk for obesity-related diseases including diabetes. The belly-good properties of stone fruits come from powerful phenolic compounds that can modulate fat-gene expression. Better yet, fruits with pits are among the lowest in fructose or fruit sugar.

It is advised to consume this drink always on an empty stomach, preferably during morning or afternoon hours. Don’t take anything else before or after its consumption at least for 2 hours. This drink has all the necessary nutrients your body needs in terms of vitamins and minerals, it will reduce your appetite and control hunger attacks.

Ingredients:

a cup of seedless black grapes

2 plums

1 peach

1/4 cup water

Instructions:

Combine the ingredients in a juicer and process everything well. Salud !!!