Top 5 Reasons to Eliminate Simple Sugar

We all love sugar. Sweets make us happy; have you ever seen anyone frowning while eating a hot fudge sundae? Sugar is in all the cookies, cakes, and pies that we devour with friends and family during holidays and celebrations. Wherever something fun is happening, sugar is close by ready to provide a short boost of energy.
The problem lies in the quantity and frequency in which most people consume sugar. Humans are well equipped to deal with an infrequent surge of sugar; we don’t do well when it becomes a part of our daily food intake. A little bit of sugar is actually bad for you; a lot of sugar is really bad and will shorten your lifespan.
Here are my top 5 reasons why you should eliminate sugar from your daily menu.

1.  Increased activity of a protein called, B-catenin, is a major factor in the development of many cancers. Research shows that high blood sugar levels (caused by ingestion of simple sugars) promote the accumulation of B-catenin; this may have a direct impact on the production of cancer cells. So, the more sugar you consume, the greater your risk of developing diseases such as cancer.
2. Elevated insulin is a cause of premature aging. High sugar consumption increases insulin secretion; repeated exposure to high insulin levels creates havoc within the cells and causes premature cell damage and aging. Lower insulin levels are associated with youth.
3. Research shows that high insulin is directly correlated to low testosterone. Low testosterone in males is NOT a good thing. A study presented at The Endocrine Society's 91st Annual Meeting, showed that a glucose solution (75 grams of glucose) decreased testosterone levels by 25% in all 74 of the male participants. It did not matter if the men had diabetes, pre-diabetes or normal glucose tolerance; they all experienced a drop in testosterone. Think about this the next time you reach for a sugary sports drink.
4. Evidence indicates that men with a fasting glucose levels above 85 mg/dL have a 40% higher risk of death from cardiovascular disease. According to the Life Extension Foundation, the optimal fasting glucose range is between 70-85 mg/dL.
5. Excess blood glucose is a cause of systemic inflammation. Everything from joint pain to heart disease is exacerbated by inflammation. A low carbohydrate diet not only accelerates fat loss, it often decreases joint pain.

The best way to defend yourself from these issues is to eliminate bread, flour, most grains, all sugars and sweeteners from your daily menu. Limit desserts and sweets to once per week and/or special occasions.

madrimasd (2013, February 1). Excess sugar linked to cancer. ScienceDaily. Retrieved April 24, 2013, from http://www.sciencedaily.com­/releases/2013/02/130201100149.htm

Three Things I like about Vegans and Vegetarians

1) If the vegan/vegetarian lifestyle catches on, it may reduce the price of grass-fed beef due to decreased demand. This will save me an ass-load of money and I’m all for saving money.

2) Whenever a new pro-vegan/vegetarian study is published, it decreases my wait time at the meat counter (I don’t even have to take a number). Awesome!!!

3) If by lucky chance I happen to be amongst a pack of vegan males, I feel like a freaking superhero because I have well-defined muscles and they don’t.

GO VEGANS

Intermittent Fasting for the Busy Person

By Erick Minor

Swimsuit weather will be here within weeks. If you have not been diligent with your diet this winter, I’ve designed a simple plan that can jumpstart body fat loss.

This menu is designed for those on a tight schedule and it does not require a lot of planning. If you want to get lean, but you don’t have time to prepare multiple meals or eat 5 times/day, intermittent fasting is an effective way to lose body fat. 

This program is not intended for the competitive athlete or advanced trainee who trains 6+ hours/week.

The rules:

1. Eliminate all sugars and sweeteners; do not consume any food or drinks that contain added sugar (naturally occurring sugar in fruit, potatoes, and rice are ok).  Remove all sugars from your house; give them to people you don’t like.
2. Eliminate all processed grains and flours; including bread, pasta, crackers, baked goods, cereals, etc.…
3. Skip breakfast and sleep an extra 30 minutes. Breakfast is not as important as once believed.
4. Make protein the priority with each meal
5. You will eat two main meals + 1-2 high protein snacks.
6. No food or calorie containing beverages from 9pm to 11am the next day, water only

Breakfast

8-12 oz. water

1-2 cups Black Coffee or Green Tea (no sugar, honey, or syrup; spenda and stevia ok)

Do not consume any calorie containing beverages.

The first few days without breakfast will be the most challenging, persevere and drink plenty of water.

 

Lunch Suggestions

Grilled Chicken breast

Baked Sweet Potato w 1 tsp. butter and cinnamon

Broccoli, steamed

Grilled Salmon or Tilapia

Steamed green vegetables or Large Salad w/ olive oil dressing

Organic Strawberries, 3-4 

Chicken Stir-Fry with vegetables (peppers, onions, broccoli, etc...)

Steamed Rice

Pineapple slices, 1 small serving

Post-Workout shake or mid afternoon snack

Whey Protein, 1-2 scoops (less than 5 grams of sugar/ serving)

mixed in 8-10 oz. water

Handful of almonds, pecans, or cashews (unsalted)

 

Dinner Suggestions

Grilled Pork Chop

Sautéed Spinach

Grass-Fed Beef (filet Mignon, New York Strip, or Roast)

Large Romaine Lettuce Salad with Olive oil dressing

Grilled Bison Burger

Sautéed green beans

Baked Chicken, dark or white meat

Sautéed Broccoli w/ olive oil and garlic

After Dinner Dessert Suggestions

High-Protein Chocolate Peanut Butter Mousse

• 5-7 oz. cup of plain Greek yogurt (2% or full fat)
• 1 scoop of Chocolate whey protein (no more than 5 grams sugar/serving)
• 1 tbsp. PB2 (powdered peanut butter),or PB2 w/ chocolate
• 1 tbsp. MCT Oil
• add 2 tbsp. of water
• mix into a fine pudding and let chill in freezer for 10 min.

Organic Cottage Cheese, 2%

Fresh Pineapple

5-7 oz. cup of plain Greek yogurt (2% or full fat)

Fresh Organic Strawberries

Recommended Supplements

L-Carnitine (tartrate), 2-4 grams/day divided between meals

Nordic Naturals Ultimate Omega, 4-8 capsules/ day

Vitamin D3, 2000-5000 IU’s per day

NO FOOD AFTER 9:00pm

Seven Tips to Maximize Natural Energy

By Erick Minor

1. Get enough deep and restful sleep. If you can wake up without an alarm clock, you are probably getting enough sleep. For most, 7 -9 hours of deep restful sleep is ideal. When I say deep and restful, that means you get uninterrupted continuous sleep; no bathroom breaks, no tossing and turning, just sleep. The following suggestions may help you accomplish this:

-No food or drink, only water, 2 hours before bedtime 

· No caffeine or stimulants after 2 pm

· Take 300-500 mg of a high quality magnesium supplement with you last meal or snack

· Make sure all electronic devices are off and at least 4 feet from your bed                     

· Room should be pitch black

2. Eat enough complete animal protein. Higher protein diets are associated with enhanced recovery, greater fat loss, increased bone density, and increased muscle tissue when combined with a strength training program. Low protein diets cause slow wound healing, energy fluctuations, and fat accumulation. Be sure to consume 2-3 servings of complete animal protein/ day. Grass-fed beef, wild-caught seafood, whey protein, organic meats, and wild game are the best sources of protein.

3. Eliminate wheat and most grains. No bread, pasta, or anything that contains wheat or wheat flour. Wheat contains gluten, a known allergen that can compromise energy production and digestive health for many. Be wary of all the “gluten-free” products, they can still make you fat. Exceptions: Gluten-free Oatmeal, Quinoa, and brown rice are acceptable grains.

4. Ensure healthy gut bacteria. Ensure gut health by consuming good yogurt. What is good yogurt? Greek and Icelandic yogurt that is free of added sugars. Consume 6- 8 oz. of full-fat or 2% yogurt 3-5 days/week.

5. Eliminate simple sugars from your diet. Processed simple sugar is bad. It robs your system of nutrients, causes insulin spikes, and is a primary cause of fat accumulation. Eliminate honey, agave, high-fructose corn syrup, table sugar, brown sugar, all syrups and sweeteners.

6. Take high quality energy supplements. My favorite energy supplements listed in order of importance:

1. L-Carnitine – Carnitine is a nutrient that helps turn food into energy. Carnitine is not an amino acid or a vitamin; it is similar to the B vitamin choline in structure. Carnitine acts as a transport nutrient that delivers fat into the mitochondria to be burned as fuel. Carnitine enhances fat burning in your mitochondria, which results in more energy and less body fat. Grass-fed red meat is the best food source of Carnitine with mutton and lamb having the highest levels. In order to get a therapeutic dose of L-Carnitine, I take 2 grams of L-Carnitine tartrate twice daily.

2. Vitamin D3 – Vitamin D helps bolster the immune system, build bones, enhance muscle recovery, and optimize endocrine function. Some nutritionists have called vitamin D deficiency a “silent epidemic”. Vitamin D is extremely important during flu season. I consume a minimum of 5000 IU’s of vitamin D3 per day during winter months.

3. Omega-3 Fish Oil - Omega-3’s are necessary for optimal cell function and energy production. Omega-3’s also reduce inflammation and may enhance cognitive function. I take 2-4 grams of Nordic Natural’s Ultimate Omega extra/ day.

4. CoQ10 – CoQ10 helps enhance energy, improve immune function, and improve heart health. For most individuals, 50 – 200mg of CoQ10/day is ideal. I take 100 mg with breakfast and lunch.

5. Magnesium – Magnesium is a very important mineral which is involved in over 300 enzyme reactions which are vital to muscle contractions, nerve conduction, and energy production. Low magnesium levels are associated with muscle fatigue, irregular heartbeat, and disrupted hormone production. The recommended daily intake for very active individuals is 400-800mg. I take 400 mg of Now Foods magnesium citrate with dinner.

7. Don’t exercise too much. That’s right; too much exercise can leave you in a state of constant fatigue. Each time you exercise with high effort and intensity, you cause micro-trauma to the muscles and drain energy reserves. If you do not allow adequate recovery from hard training, you will limit progress and motivation. If you are in a constant state of fatigue you never get a chance to recover and experience the gains in strength and or endurance. I recommend 3-4 days/week of intense exercise for those who are not competitive athletes. For athletes, 4-5 days/week is sufficient to achieve Olympic level performance

Omega-3's Enhance Working Memory in Young Healthy Adults

Researchers at the University of Pittsburgh have determined that healthy young adults (18-25 yrs of age) who took an Omega-3 supplement for 6 months, experienced an improvement in working memory.
Before they began taking omega-3 supplements, all subjects underwent a battery of tests; including PET imaging, blood tests, and a working memory test. Researchers found that even prior to omega-3 supplementation, there was a positive correlation between plasma omega-3 status and the memory tests.
After 6 months of supplementing with Lovaza, an FDA approved Omega-3, subjects experienced an improvement in working memory.
Omega-3 supplementation can benefit students and young professionals who want to enhance their memory and brain power.

University of Pittsburgh (2012, October 25). Omega-3 intake heightens working memory in healthy young adults. ScienceDaily. Retrieved November 9, 2012, from http://www.sciencedaily.com­/releases/2012/10/121025122433.htm

My recommendation.
Supplement your diet with a high quality omega-3 supplement; my favorite is Nordic Naturals Ultimate Omega. Consume between 2-3 grams/ day in divided doses.

Physical Activity enhances brain function in older adults

A recent study published in The American Heart Association journal, “Stroke”, showed that older, non-disabled people who engaged in regular physical activity reduced their risk of vascular related dementia by 40% and cognitive impairment by 60%. The lead author of the study, Ana Verdelho, MD., a neuroscience researcher, suggests that physical activity of moderate intensity performed 3 times/ week can help prevent cognitive decline.

American Heart Association (2012, November 1). Regular physical activity reduces risk of dementia in older people. ScienceDaily. 

My recommendation

Perform 3 brief (30-40 minutes) resistance training sessions per week in order to achieve mental health benefits. Resistance training is not only the most efficient form of exercise, it is the most effective method for improving general health, decreasing body fat, and increasing physical work capacity.

L-Carnitine increases fat burning

Research shows that oral consumption of L-Carnitine significantly increases fatty acid(body fat) oxidation in healthy adults. Subjects consumed 1 gram (1000 mg) of L-Carnitine 3 times/day, for a total of 3 grams/ day. The majority of subjects,  even those without Carnitine deficiency, showed an increase in fatty acid oxidation (burning).

Metabolism, Volume 51, No 11: 1389-91, 2002

If you are currently on a fat loss regimen, make sure you add 3-4 grams of L-Carnitine to your daily supplement plan. Take one gram, 3 times/day to get a minimum of 3 grams. Make sure to purchase L-Carnitine tartrate, which is the preferred form of L-Carnitine.