Real or Fake?

This has been something on my mind for quite a while. The debate between real and artificial sweetener. I don’t want to make this a Master’s Degree paper on all of the insulin triggers and everything else, I just want this to be as real as possible so that YOU can try to plan your diet and get the most out of your workouts.


Now before I divulge my preference, I just want you to refrain from shouting “Hypocrite!” when you see me doctoring up my quad-shot espresso at Starbucks. I am a recovering Artificial Sweetener Addict (ASA) so this is fairly difficult for me.

So what types of sweeteners are available? Many. Let’s check the Mainstream.
Natural (Sugar, Molasses, Agave Nectar, Honey, Stevia, Fructose)
Unnatural (HighFructoseCornSyrup/HFCS, Splenda, Sucralose, Aspartame, Saccharin, Sugar Alcohol such as Xylitol)

The benefits of natural sweetener are that your body is very familiar with how to break down the natural ingredients. This is definitely a bonus from a health standpoint. The PROBLEM is that our bodies are not used to consuming the amount of sugar that we have been ingesting for the last 100 years. It is no wonder that there is a rise in obesity and diabetes with the amount of sugar we consume. That 12oz. Coke? 140 Calories and 40 grams of sugar. Worldwide, the number one caloric contributor is soda! So I tread lightly when I speak highly of natural sugar. Trust me, we could all do with a little less.

The benefits of artificial sweetener are that they offer the same sweet taste but none of the calories. If you replaced a Coke-A-Day with a CokeZero-A-Day you would reduce your weekly calorie intake by 980 calories. Not bad. The problem with these types of sweeteners (sorry friends) is that they are… Artificial! They are usually derived from chemical processes and therefore are not handled well by your body. This is because your stomach really doesn’t like artificial sweetener. It says, “I wasn’t made to process this substance”. There are other issues with artificial sweetener that can be discussed more in detailed articles. If you really want that many details, let me know. They provide false sensations to your body and therefore still provide blood sugar spikes. For info on HFCS, see this article. And, by the way, make sure you look at the labels. HFCS is cheap compared to sugar so it is in almost everything that you buy! (Warning: Long Read)

What can I have, then? I recommend some real sugar in your diet for specific, functional reasons. Post workout, your body should have a mix of simple carbs and protein for muscle recovery. This should happen with about a 4:1 ratio mix of the carbs to protein. Otherwise, I wouldn’t take in too much extra refined sugar just to keep the blood sugar consistent. Stevia (Sun Crystals, Truvia, etc.) are good natural sweeteners that are low/zero calorie. Japan has been using this to sweeten their Diet Coke for the last 20 years. However, it should be used sparingly for the same reasons mentioned with artificial sweeteners about the false sensations for triggering blood sugar increases.

So what should I do? Fill your diet with natural foods that can feed your cravings. Fruit is full of the most natural sweeteners you can get. Any fruit with an edible skin (like apples and peaches) are perfect options. Also, eat plenty of protein and drink lots of water. Shakeology is my perfect sweet-tooth satisfier and it has very low amounts of naturally derived fructose for sweetness. After a few weeks of weaning yourself off of the sugar (or Splenda binge) you subject yourself to every day, you will find that you no longer crave those types of foods.

Looking for more support? Bookmark me or sign up for a free Beachbody account. I would love to help you start a new journey in becoming a more fit, and healthier, version of you!

Attitude & Results

I have been recently listening to and reading a lot of personal development books, by John Maxwell and others. Almost all of the themes of success circle around the concept of overall attitude towards situation and circumstances.  Generally speaking, those who mentally prepare themselves for success seem to find that success in some way or another. I am a firm believer in God and that He is all-powerful and all-knowing.  Whether you believe in this or not, there is still something to be said for those “positive thinkers” out there.  Do you think that some of the most successful people in the world just sat around and waited for good things to happen to them? Think about people who you greatly admire for their success in their lives. Whether this is an achievement of recognition, life change, invention, or anything else they share something. They all had a vision and a plan for their success.

Imagine how different life would be if these great world changers just decided that it was “too hard” or “not worth the effort”. Why do we expect those people to do great things, but we tell ourselves that such things are impossible? Is it not just as important for us to raise the bar and strive for goals and desires that will truly change our lives AND the lives of people around us?

I can go on and on with how important your attitude and vision is towards the results that you will see in your career, relationships, and even your fitness results. Think you are a fit person? Then you will inherently do fit-people things. Do you think you won’t see results from your workout and nutrition routine? Think it’s too hard? Guess what.  IT WILL BE! You will most likely find reasons to give up and won’t see the results if you tell yourself that you can’t be that person.

My life has been completely changed by my new-found ability to dream so huge that my plans can’t even contain my dreams and that has spilled over into every area of my life. Nothing revolutionary about it. It’s about the attitude. I want to challenge you, if you are reading this, to begin with changing your attitude. See yourself as the kind of person who has success. I promise you, if you set your goals high, and don’t stop pursuing them you will see changes in your life that you never expected or could ever conceive.

More Than an Apple a Day

People ask me all the time "how" to eat. It's a great question! Developing healthy eating habits isn't as confusing or as restrictive as many people imagine.

Try to maintain a balance between calorie intake and calorie expenditure- don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, the more you can eat and still maintain this balance. BUT- Don’t eat fewer than 1,000 calories a day. Your body and metabolism thrive on food. When you fast or crash diet, your metabolism will slow down in order to conserve energy. Imagine your metabolism as a blazing fire. If the fire burns consistently with the appropriate amount of high-quality wood, it will burn at a steady rate. But if it doesn’t have enough wood, the fire goes out. If it has too much wood, it can get out control — just like your waistline!

Following these basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional Cheat Meal. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

• Eat every four to five hours. Our bodies work hard to digest and absorb the foods we eat,  and your metabolism revs up in response. This is called the thermic effect of food. Take full advantage of this and schedule meals and snacks every four to five hours.  
• Make breakfast a priority. Studies show that people who regularly eat a healthy breakfast within two hours of rising are more likely to control their weight. This may be because you’re lifting your metabolic rate after it’s been in a “resting phase” during the night.
• Eat protein with every meal:All foods create a thermic effect and will slightly boost your metabolism. However, eating protein gives your body a bigger metabolic boost than eating carbohydrates or fats. Plus, eating  enough protein will ensure you’ll maintain and build muscle mass. (Remember, the more muscle mass you have, the greater your metabolic rate). Make sure to incorporate lean protein into most every meal.

Best protein sources: fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans, and lentils.
Meal Examples:

• Breakfast: yogurt or eggs whites with fresh fruit
• Lunch: turkey burger on whole-grain bun and a salad (easy on the dressing)
• Dinner: grilled chicken with vegetables and a baked sweet potato 

Eating lean protein with every meal is so important but following a few basic guidelines and tips will also help construct a healthy diet.

1. Eat plenty of high-fiber foods— fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day...This is REALLY tough yo do and if you don't have the time, money or desire (like me) to do this- Drink Shakeology :)

3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense. 

4. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5. Cut out trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6.  Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

7. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients. If you are trying to lose weight I would stay away form any drink other than water.

One other HUGE help is this nutrition guide. Use it to help figure you caloric needs, pick healthy meals your like and it will give you the recipes and even a grocery list! Enjoy!

HUGE help to me.... Michis Ladder. Try to eat off 1 and 2... sometimes 3, NEVER 4 and 5- if you are trying to lose weight ;)