Nutrition
The Deep Fried Disaster
03/10/10 14:10
I am often asked how to lose weight quickly and easily.
Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.
So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.)
Stop eating fried foods. (Gasp!)
Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.
It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.
Are Fried Foods Really That Bad?
In a nutshell, yes, fried foods really are that bad for you.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods put you at risk for include:
* Heart Disease
* Diabetes
* Clogged Arteries
* High Blood Pressure
* Obesity
* Acne
Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).
Need I say more?
Going Fried-Free
Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.
Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.
New Foods to Love
Instead of fried foods, enjoy the following:
* Substitute a salad or fruit instead of fries
* Baked potato – but pass on the butter and sour cream
* Baked chicken instead of fried chicken
* Baked chips instead of fried chips
* Raw veggie pieces
You may be surprised how delicious these healthier options taste.
Help, I'm addicted!
If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.
You'll need to use some mental strategies as well.
To do this focus on all the negative things about eating fried foods:
* Think of how bloated and heavy you feel afterward
* Remember the heart burn you've experienced
* Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
* Look at your acne
* Feel the discomfort of being out of breath doing normal activities
You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?
The bottom line is that exercise plus healthy eating will give you the body that you want.
What are you waiting for? Drop that bag of chips and contact me for a workout that will change your life!
Kristy Lee Wilson AS, CPT, PES, CES
Contact me
Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.
So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.)
Stop eating fried foods. (Gasp!)
Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.
It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.
Are Fried Foods Really That Bad?
In a nutshell, yes, fried foods really are that bad for you.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods put you at risk for include:
* Heart Disease
* Diabetes
* Clogged Arteries
* High Blood Pressure
* Obesity
* Acne
Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).
Need I say more?
Going Fried-Free
Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.
Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.
New Foods to Love
Instead of fried foods, enjoy the following:
* Substitute a salad or fruit instead of fries
* Baked potato – but pass on the butter and sour cream
* Baked chicken instead of fried chicken
* Baked chips instead of fried chips
* Raw veggie pieces
You may be surprised how delicious these healthier options taste.
Help, I'm addicted!
If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.
You'll need to use some mental strategies as well.
To do this focus on all the negative things about eating fried foods:
* Think of how bloated and heavy you feel afterward
* Remember the heart burn you've experienced
* Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
* Look at your acne
* Feel the discomfort of being out of breath doing normal activities
You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?
The bottom line is that exercise plus healthy eating will give you the body that you want.
What are you waiting for? Drop that bag of chips and contact me for a workout that will change your life!
Kristy Lee Wilson AS, CPT, PES, CES
Contact me
0 Comments
Five Heart-Friendly Foods
02/25/10 23:49
So often we hear news reports that one type of food is bad for us only to find out years later that it is not bad at all. Exercise and diet are important elements in maintaining a healthy heart. With so many diet plans available today, it may be confusing to ascertain what foods are more targeted towards a healthier heart.
Here are five heart-friendly foods that have been touted for decreasing cholesterol and triglyceride levels in the body.
Leafy green vegetables: Broccoli, spinach, kale, escarole and others are very high in vitamins, minerals, and iron. One serving of vegetables a day can dramatically reduce the incidence of heart disease.
Fruits: Among the most popular are blueberries. Known for its antioxidants (which are crucial in destroying free radicals in the body), blueberries are the number one fruit most recommended. It contains fiber and vitamin C. More importantly, it has been suggested that blueberries are also a brain food ñ that memory may be increased by having one serving of this fruit every day.
Fish: Omega-3 fatty acids are contained in many types of fish. Salmon is one of them. It is not only heart friendly, but it is high in protein which renders many health benefits. A serving of fish at least two times a week can go a long way to reduce the risk of heart disease.
Soy: This product, whether it is taken as a supplement or is in the foods you consume, is high on the list for providing fiber, vitamins, minerals, and polyunsaturated fats. Studies show that soy can reduce triglycerides (fat content) and reduce cholesterol.
Grains: While we know that whole grain foods contribute to a decrease in cholesterol levels, it is also a great source of fiber, vitamins, and minerals. Whether you consume a daily helping of oatmeal or whole grain cereal - this food group is known for reducing the risk of heart disease.
Kristy Lee Wilson AS, CPT, PES
Contact me
Here are five heart-friendly foods that have been touted for decreasing cholesterol and triglyceride levels in the body.
Leafy green vegetables: Broccoli, spinach, kale, escarole and others are very high in vitamins, minerals, and iron. One serving of vegetables a day can dramatically reduce the incidence of heart disease.
Fruits: Among the most popular are blueberries. Known for its antioxidants (which are crucial in destroying free radicals in the body), blueberries are the number one fruit most recommended. It contains fiber and vitamin C. More importantly, it has been suggested that blueberries are also a brain food ñ that memory may be increased by having one serving of this fruit every day.
Fish: Omega-3 fatty acids are contained in many types of fish. Salmon is one of them. It is not only heart friendly, but it is high in protein which renders many health benefits. A serving of fish at least two times a week can go a long way to reduce the risk of heart disease.
Soy: This product, whether it is taken as a supplement or is in the foods you consume, is high on the list for providing fiber, vitamins, minerals, and polyunsaturated fats. Studies show that soy can reduce triglycerides (fat content) and reduce cholesterol.
Grains: While we know that whole grain foods contribute to a decrease in cholesterol levels, it is also a great source of fiber, vitamins, and minerals. Whether you consume a daily helping of oatmeal or whole grain cereal - this food group is known for reducing the risk of heart disease.
Kristy Lee Wilson AS, CPT, PES
Contact me
Top 5 Fat Loss Tips
02/14/10 00:02
By: Craig Ballantyne, CSCS, MS
=> Click Here
Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
=> Click Here
=> Click Here
Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
=> Click Here
7 Step Detox Diet
02/12/10 11:42
Hi,
It's about that time of year.
This is when folks slowly start dropping off from their workout program, or cheating on their diet.
And for a lot of folks, weekend eating - particularly SuperBowl weekend eating - is to blame.
When some folks binge eat, they go looking for a "detox diet", thinking that will reverse all their mistakes.
But I'm not here to recommend that...no way.
Instead, I have an amazing article - perhaps his best article ever - from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday...
...so that you never need to do an extreme 7-day or 2-week cleanse.
Here's Craig to tell it like it is:
I just got back from the SuperBowl and got a chance to sit in the front row right in the endzone. It was really cool, and I also got a chance to see "The Who" live in concert at half-time.
But, while I was there, I had a few extra "non-compliance" meals than normal, so it got me thinking about detox diets.
I have a pretty strong opinion about detoxing, and I put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.
You see, my biggest "beef" with the entire theory of "detoxing" is this...
It is simply NOT possible to EVER detox your body.
Why?
Because it's such a vague statement.
What does "detox" mean?
How do you measure "detoxification"?
What do you even define as toxins?
And when do you officially become "detoxed"?
The answer is, "You don't."
It's impossible.
After all, every single second of every day your body produces carbon dioxide, which is a toxin.
And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.
Every second. The more fat you have, the more toxic you are.
Plus, every breath you take includes pollutants.
And even the water that you drink may contain "toxins".
So....what's the real deal on detoxing?
Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.
In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.
So what do I do to prevent "toxin build-up" in the first place?
Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":
1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts - rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.
2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.
3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.
4) Eat RAW snacks only - of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.
5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.
6) Limit animal protein intake to only 2 servings per day. On most days, I'll one of the following: an "after workout" chocolate milk, organic eggs in the morning, or occasionally I'll have high quality meat at dinner.
You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.
(Hey Chicago, don't get mad at me for that...it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)
7) Minimize or completely eliminate alcohol intake.
While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.
After all, if you go above those limits, you start to destroy your health...and you risk addiction. Alcohol killed my father, and I
don't want to see the same thing happen to you. Tread cautiously with the booze.
So that's it. A simple 7-Step Detox Diet Plan.
By the way, it goes without saying that you should avoid:
- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese
Right?
Of course.
And you should be exercising to lose the belly fat...using proven methods, such as interval training - which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.
Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.
If you've never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.
Click here to get Turbulence Training for less than 5 bucks:
=> Click HERE
Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body - without detoxing.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - I also believe you should avoid toxic relationships...
...so you need to take a hard look at the people you surround yourself with in life.
Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?
Or are they toxic too?
Remember - you need social support for success in life and in fat loss...so surround yourself with positive people, like the good folks on the TT Member's forum.
If you need to dump the toxic folks and get positive social support, we'd love to see you on the forum and help you out.
You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:
=> Click HERE
Please click that link to get started losing fat & getting rid of the toxic baggage in your life.
It's about that time of year.
This is when folks slowly start dropping off from their workout program, or cheating on their diet.
And for a lot of folks, weekend eating - particularly SuperBowl weekend eating - is to blame.
When some folks binge eat, they go looking for a "detox diet", thinking that will reverse all their mistakes.
But I'm not here to recommend that...no way.
Instead, I have an amazing article - perhaps his best article ever - from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday...
...so that you never need to do an extreme 7-day or 2-week cleanse.
Here's Craig to tell it like it is:
I just got back from the SuperBowl and got a chance to sit in the front row right in the endzone. It was really cool, and I also got a chance to see "The Who" live in concert at half-time.
But, while I was there, I had a few extra "non-compliance" meals than normal, so it got me thinking about detox diets.
I have a pretty strong opinion about detoxing, and I put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.
You see, my biggest "beef" with the entire theory of "detoxing" is this...
It is simply NOT possible to EVER detox your body.
Why?
Because it's such a vague statement.
What does "detox" mean?
How do you measure "detoxification"?
What do you even define as toxins?
And when do you officially become "detoxed"?
The answer is, "You don't."
It's impossible.
After all, every single second of every day your body produces carbon dioxide, which is a toxin.
And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.
Every second. The more fat you have, the more toxic you are.
Plus, every breath you take includes pollutants.
And even the water that you drink may contain "toxins".
So....what's the real deal on detoxing?
Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.
In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.
So what do I do to prevent "toxin build-up" in the first place?
Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":
1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts - rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.
2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.
3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.
4) Eat RAW snacks only - of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.
5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.
6) Limit animal protein intake to only 2 servings per day. On most days, I'll one of the following: an "after workout" chocolate milk, organic eggs in the morning, or occasionally I'll have high quality meat at dinner.
You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.
(Hey Chicago, don't get mad at me for that...it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)
7) Minimize or completely eliminate alcohol intake.
While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.
After all, if you go above those limits, you start to destroy your health...and you risk addiction. Alcohol killed my father, and I
don't want to see the same thing happen to you. Tread cautiously with the booze.
So that's it. A simple 7-Step Detox Diet Plan.
By the way, it goes without saying that you should avoid:
- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese
Right?
Of course.
And you should be exercising to lose the belly fat...using proven methods, such as interval training - which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.
Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.
If you've never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.
Click here to get Turbulence Training for less than 5 bucks:
=> Click HERE
Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body - without detoxing.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - I also believe you should avoid toxic relationships...
...so you need to take a hard look at the people you surround yourself with in life.
Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?
Or are they toxic too?
Remember - you need social support for success in life and in fat loss...so surround yourself with positive people, like the good folks on the TT Member's forum.
If you need to dump the toxic folks and get positive social support, we'd love to see you on the forum and help you out.
You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:
=> Click HERE
Please click that link to get started losing fat & getting rid of the toxic baggage in your life.
What You Don't Know Could Hurt You
02/01/10 17:18
How much thought do you put into what you eat?
If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.
In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.
I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.
The food manufacturers increase confusion by printing misleading labels and bogus health claims.
Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.
The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.
It's time to re-examine what you eat.
It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.
I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:
Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.
The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
- Sauces (including ketchup)
- Yogurt
- Energy Bars
- Soft Drinks / Fruit Juices
- Processed baked goods
- Cereals
- Crackers
- Ice Cream
- Salad Dressing
- Most packaged snack foods
Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.
Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.
Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.
MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.
Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.
Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.
Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.
Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.
If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.
Would you like to expedite your fitness and weight loss results? Contact me to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Kristy Lee Wilson AS, CPT, PES
Contact me
If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.
In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.
I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.
The food manufacturers increase confusion by printing misleading labels and bogus health claims.
Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.
The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.
It's time to re-examine what you eat.
It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.
I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:
Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.
The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
- Sauces (including ketchup)
- Yogurt
- Energy Bars
- Soft Drinks / Fruit Juices
- Processed baked goods
- Cereals
- Crackers
- Ice Cream
- Salad Dressing
- Most packaged snack foods
Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.
Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.
Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.
MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.
Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.
Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.
Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.
Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.
If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.
Would you like to expedite your fitness and weight loss results? Contact me to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Kristy Lee Wilson AS, CPT, PES
Contact me
The Culture of Overeating: A Survival Guide
01/19/10 09:26
They cast a spell over the most well-meaning dieter, and cause logical people to overeat until their sides hurt.
They occupy your thoughts to the point of obsession as you try to ignore a plate of cookies.
And when it's all said and done, they accumulate on your body in the most obtrusive way as a result of dozens of unused calories.
Why does food hold such power? And, most importantly, how can you control your eating?
The End of Overeating
David A. Kessler, MD set out to answer these pressing questions in his instant bestseller, The End of Overeating. Despite being a pediatrician, a former FDA commissioner, and former dean of the medical schools at Yale and the University of California, San Francisco, Dr. Kessler struggles with his weight.
Observing the current obesity epedemic, he knew that he wasn't alone.
Dr. Kessler, with the insight of some of the brightest minds in medicine and science, discovered the following three reasons that most of us are compelled to overeat.
1. An Irresistable Combination Rewires Your Brain: Think of your favorite treat - most likely it can be broken down into the basic building blocks of sugar, fat and salt. This combination is known of as the ‘three points of the compass', a combination that has been shown to literally alter the biological circuitry of your brain.
Sugar, fat and salt give food a high hedonic value which gives you pleasure. This pleasure reinforces you to return to your favorite foods time and time again.
2. The Food Industry Targets You: Everywhere you go you'll see the clever work of the food industry, tempting you with highly palatable creations. Food has become a science, and your taste preferences the guiding light.
The food industry has one goal - to get you hooked. By constructing food items that are high in sugar, fat and salt they know that you will come back time and time again.
3. Conditioned Hypereating Becomes a Way of Life: Humans are conditioned to seek more reward. When readily available, hyper palatable food become our reward a pattern of hypereating quickly emerges. Dr. Kessler describes the cycle:
"Foods high in sugar, fat, and salt, and the cues that signal them, promote more of everything: more arousal...more thoughts of food...more urge to pursue food...more dopamine-stimulated approach behavior...more consumption...more opioid-driven reward...more overeating to feel better...more delay in feeling fulll...more loss of control...more preoccupation with food...more habit-driven behavior...and ultimately, more and more weight gain."
Breaking the Cycle
The good news is that you don't have to remain trapped in a cycle of overeating. The following three tips will put you back in control.
1. Set Your Rules: In order to resist overeating in today's tempting food environment, you must eat by a set of self-imposed rules. Predetermined rules take away the need to make food decisions in vulnerable moments.
Dr. Kessler thinks these rules should be, "simple enough to fit with your busy life, but specific enough to remove uncertainty from the food equation."
For suggestions as to what rules you should adopt, let's turn to another authority on eating, bestselling author of ‘In Defense of Food', Michael Pollan:
* Don't eat anything your great grandmother wouldn't recognize as food.
* Pay more, eat less. Look for quality of food over quantity.
* Eat meals. Cut out snacking, stick with structured meals.
* Don't get your fuel from the same place your car does. Gas stations are great for fueling your car, but the food they sell are not suited to fuel you.
* Try not to eat alone. Eating can become mindless when alone, leading to overeating.
* Eat slowly. Eat foods that have been prepared slowly – that means no fast food.
2. Make Negative Associations: When was the last time you peeled a lemon and ate it whole? Probably never. That's because your taste buds have a negative association with the sour taste.
Our taste buds have traditionally been our guide when it comes to food selection, but this must change for you to successfully avoid overeating. Since the food industry purposely crafts food items to please your taste buds (not waistline) what tastes good can no longer dictate what you eat.
It's up to you to create negative associations with unhealthy food - despite their pleasing taste. Here are some negatives to focus on:
* Those extra calories will accumulate around your waist.
* Your health will suffer.
* You will become more disspointed with your appearance.
* You'll feel sluggish.
3. Give Yourself a Real Reward: The bottom line is that we eat unhealthy food as a reward, even though it causes more harm that good. It's time to give yourself a truly benificial reward – exercise.
Exercise is a healthy reward that will not only release endorphins into your system, but will also give you the benefit of weight loss and improved health.
I truly believe that you can overcome your pattern of overeating with healthy eating and regular exercise. Contact me today to get started on a program that will truly change your life.
Kristy Lee Wilson AS, CPT, PES