5 Healthy Snacks That Kill Sugar Cravings -- With Thomas DeLauer, CEO & ...

WHY Sugar is as Bad as Alcohol (Fructose, The Liver Toxin)

The 10-Day Sugar Detox Diet (To Reset Your Body and Brain)

If sweet is sweet then what is sugar? Diabetes, cancer, dementia, depression, acne, infertility, heart disease. Doesn’t sound too sweet.

According to some researches, the average American consumes about 152 pounds of sugar a day.The average American man weighs 195.5 pounds, the average American woman weighs 167lbs. In the 1960s the average American man weighed in at 167lbs and the average American woman at 141lbs.

The Big 10

It is very interesting that, more than 600 people tried out Mark Hyman M.D’s diet, and they lost 4000 pounds in 10 days. The question that everyone should ask themselves is, when was the last time you lost 7 pounds in less than two weeks? And how hard did you work? This diet promises no cravings, no bland foods or boring diet, no deprivation-simply rewire the way you think about food. The diet was created by Dr. Hyman to be full of sugar addiction-reversing foods that will reset your body and brain and let cut sugar from your diet and regain your life.

10-Day Detox Diet

Here are the top 10 big ideas for detoxing from sugar and refined carbs that will work for you in just 10 days.

Decide To Detox

Cold Turkey

An alcoholic cannot have “just one drink”, the same is for you. You just have to stop. Stop eating all forms of sugar, all flour products, and all artificial sweeteners because they slow metabolism, spike cravings and store fat. For 10 days you will avoid any foods that come in a box, package, or can that have a label. Instead stik to real, whole, fresh foods.

Don’t Drink Your Calories

Liquid sugar calories are worse than solid food with sugar or flour, according to Doctor Hyman. It is proven that, one can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent.

Protein Power

Protein helps balance blood sugar and insulin levels by being a “carb-free” source of energy. Start the day with whole farm eggs or a protein shake. Use nuts, seeds, eggs, fish, chicken, or grass-fed meat for protein at every meal. Protein helps you stay fuller longer because it breaks down more slowly while delivering the energy we need. 4-6 ounces – about the size of your palm – is the average serving size.

Unlimited (Good) Carbs

You can eat all of veggies-just not the starchy ones like potatoes, sweet potatoes, winter squash or beets. But feel free you eat as many greens, broccoli, cauliflower, kale, asparagus, peppers, green beans, mushrooms, zucchini, tomatoes, and artichokes you like for 10 days.

Fight Sugar With Fat

Fat makes you feel and look full. It also balances blood sugar and is a necessary part of your cellular structure.

Prepare For Emergencies

A maze of fast food joints and vending machines will have anyone’s head spinning, especially when blood sugar levels are dropping. Dr. Hyman weighs in:

“You need an Emergency Life Pak. I have one with me all the time, filled with protein, good fats, and good snacks so I never have to make a bad choice. Here’s what’s in mine: Packets of Artisana nut butters and coconut butter, almonds, walnuts, pumpkin seeds, salmon jerky or turkey jerky, a can of wild salmon or sardines and unsweetened wild blueberries.”

Distress or De-Stress?

The stress hormone, cortisol, makes you feel hungry, and it causes belly fat storage, and can lead to type 2 diabetes, taking deep breaths activates the vagus nerve which shifts metabolism from fat storage to fat burning, and quickly moves you out of your stress state. Just follow Dr. Hyman’s Five Deep Breaths exercise:

“Simply take five slow deep breaths – in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens!”

Douse Inflammation

The two hidden food sensitivities that most people have, are gluten and dairy. Most people crave these allergens. They may be tough to quit, even for just 10 days, but give it a shot and you’ll see you have renewed energy and relief from cravings.

Sound Sleep

College students were deprived of just 2 of the recommended 8 hours of sleep. This led to a rise in hunger hormones, a decrease in appetite-suppressing hormones and huge cravings for refined sugar and carbs. When you don’t sleep you look for energy, and reach for high-sugar products that give you a boost, and a crash. Sleep is the best way to ensure cravings are kept at bay.

http://gofitstayfit.com/10-day-sugar-detox-diet-reset-body-brain/

What Nutritionists Eat When They Want to Slim Down

What Nutritionists Eat When They Want to Slim Down

After an indulgent vacay or even a few too many dinners out, your body’s probably craving a diet cleanup. Nutritionists go through this cycle, too—but the good thing is, we have training and knowledge that’s taught us how to slim back down in a healthy way. So I’ve asked some of my favorite registered dietitians to share what changes they make when they’re on a mission to slim down

After an indulgent vacay or even a few too many dinners out, your body’s probably craving a diet cleanup. Nutritionists go through this cycle, too—but the good thing is, we have training and knowledge that’s taught us how to slim back down in a healthy way. So I’ve asked some of my favorite registered dietitians to share what changes they make when they’re on a mission to slim down.

“I make sure to add adequate protein to meals—about 30g—especially at breakfast. People do not get enough protein at breakfast. Eggs are getting a reprise, and they are wonderful mixed with dark green and red veggies topped with fresh mozzarella cheese. Add a side of mixed berries and you have an amazing breakfast. In fact, a recent study suggests that adequate protein in the morning helps tame appetite throughout the day.”

—Angela Lemond, Registered Dietitian Nutritionist and spokesperson for the Academy of Nutrition and Dietetics

“When I’m not feeling my best it’s usually because I haven’t gotten enough sleep. I add in a bedtime snack of dried tart cherries and walnuts, which have melatonin to help me get shut eye and keep my hunger hormones in line.”

—Rebecca Scritchfield, MA, RDN

“I lean on nuts, tomato juice, popcorn and tea. I top my Greek yogurt with fruit and nuts at breakfast, eat salads at lunch, snack on popcorn and tomato juice and rely on tea instead of dessert. My only splurge is a glass of wine at dinner.”

—Kathleen Zelman, WebMD Director of Nutrition

“I make a hearty Tuscan white bean soup that’s chock full of baby greens (like kale or spinach) and some diced vegan sausage…I love this soup because it’s packed with satisfying protein, rich in plant based nutrition (fiber, folate and antioxidants), and soup is a fantastic comfort food that lets you feel full longer on fewer calories.”

—Kate Geagan, MS, RDN, author of Go Green. Get Lean.

“I swap out any treats (frozen yogurt, for instance) with fruit and prepare my food very simply—herbs and spices for flavor versus sauces and mixed dishes. I also cut down on bread, crackers and other similar carbohydrates, because those are the foods I am most likely to overeat, and replace them with some combination of produce and protein (apples with peanut butter, melted cheese over steamed veggies).”

—Marie Spano, MS, RD, CSCS, CSSD, Sports Nutritionist for the Atlanta Hawks

“Since sweets are my biggest downfall, I cut back on chocolate, ice cream…all the places I get too many excess calories. I replace them with more fresh fruit to take care of the sweet craving as well as more Greek yogurt (topped with fruit). I also just really watch portion control. I may simply just take a little bit less on my plate, or fill more of my plate with veggies rather than higher-calorie items.”

—Tara Gidus, MS, RD, CSSD, LD/N, Co-host, Emotional Mojo, national TV show

“As an RD I certainly believe that no one food or nutrient is solely responsible for weight gain, but for me too much sugar and too little protein at breakfast does seem to be a big influence on an (unwanted) tighter waistband. If I notice it’s time to cut back, I start by swapping in plain Greek yogurt for some of the sweetened varieties that I love. And I add in an egg (either hard-boiled or microwave scrambled) at breakfast. These are very small changes, but they make a difference in how hungry I am later in the morning and by lunch.”

—Regan Jones, RD, Founding Editor at HealthyAperture.com

http://blog.myfitnesspal.com/what-nutritionists-eat-when-they-want-to-slim-down/?utm_source=FACEBOOK&utm_medium=FB%20MyFitnessPal

10 Ways To Eat Yourself Beautiful

From anti-ageing miracles to fruits that work on your inner beauty, you really are what you eat. So munch your way to magnificence with these brilliant tips.

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It should come as no surprise that a varied, healthy diet will make us look better as well as feel it, with healthier skin, stronger hair and even a more svelte figure. There can be all kinds of reasons why we look grey or why our eyes have lost their sparkle, but most of the time we just need to refuel with a few of the everyday foods that can make a difference to our natural healthy appearance. Here are our top picks.

Peppers for bright eyes

Red, orange, yellow, green – they’re all a good source of carotenes some of which the body safely converts into vitamin A – which is essential for healthy eyes and our immune response.

Citrus fruits for anti-ageing

These are good sources of vitamin C, which is an essential antioxidant vitamin that is involved in collagen synthesis, helps build healthy tissue (including skin), protects against daily damage and supports your immune system – which makes you look great because you feel great! Blackcurrants are a good source too.

Whole grain foods for UV protection

Yes, believe it or not, you can help protect your skin from the sun’s harmful UV rays from the inside out. Wholegrains, along with seeds, are a wonderful source of vitamin E. The only fat-soluble antioxidant vitamin, it has many important properties, particularly protecting cell membranes, making it valuable for skin health and reducing UV skin damage.

Cereal for healthy skin

B2 can also be found in dairy produce and eggs, but some breakfast cereals are a useful source of riboflavin, which helps maintain skin health. It also helps to keep the eyes and mouth in good condition.

Leafy greens for general health

The term ‘superfood’ has fallen out of fashion because it suggested that just a few foods could solve all your problems. Although that’s not the case, there are some foods that tick more than one nutritional box. Leafy greens are a great source of carotene, folic acid and vitamin C and K (essential for healthy blood clotting), as well as fiber. That’s pretty ‘super’ by anyone’s standards…

Water to stop bloating

If your body isn’t getting enough fluids, it will hang on to the fluids it already has, leading to water-retention and bloating. The recommended 6 to 8 glasses of fluids a day is a good guide – and although you don’t have to exclusively drink water, at least you won’t be tempted to dunk a biscuit in it! Tea, coffee, and alcohol can cause dehydration, anyway, so are best avoided if possible.

Nuts for the brain

Nuts are an amazing source of nutrients and will stave off hunger as a long-lasting snack, which means you don’t need to feast on them – just keep a bag handy to nibble on from time to time. And while they may be very high in fat, they also have a good mix of mono-unsaturates and poly-unsaturates. Steer clear of coconut – high in saturated fat – and instead enjoy almonds and hazelnuts, particularly rich in vitamin E. Walnuts are packed with healthy unsaturated omega-3 fats, as are Brazil nuts, which are also a phenomenal source of selenium. For zinc try pistachios, cashews, and pecans.

Kiwi for the immune system

Kiwis are rich in vitamin C, which not only helps boost your immune system (reducing the risk of those grey-looking periods when you’re on the verge of illness) but also aids iron absorption when you are eating iron-rich foods. If you become iron-deficient you will most likely lose your bloom, as well as feeling tired and possibly dizzy.

Tomatoes for good skin and eyes

A great source of lycopene and carotene, tomatoes also contain vitamins C and E, important for maintenance of healthy skin condition and eyes. Even purées, tinned tomatoes, passata and tomato juice can be nutritionally good for you.

Fish for strong hair and nails

Tuna, sardines, mackerel and salmon are useful sources of essential fatty acids (omega-3 group), great not only for better inner health but also for problems like eczema. Protein and EFAs could also help keep your hair and nails looking great, too!

What foods do you swear by to help keep you looking gorgeous? Let us know in the comments section below.

https://www.supersavvyme.co.uk/health-wellbeing/diet-fitness/article/good-food-for-looking-good?utm_source=outbrain&utm_medium=cpc&utm_campaign=health_wellbeing&utm_content=3112

Reasons Why You're Bloated

10 Foods That Make You Look Younger

You can head off a lot of your most common beauty concerns simply by downing the right foods. That's right—eating well not only does wonders for your waistline and bolsters your immune system but can also provide some very real get-gorg benefits, such as smoothing wrinkles, giving hair a glossy shine and strengthening flimsy nails.

"Your diet directly affects your day-to-day appearance and plays a significant role in how well you age," said Dr. Joshua Zeichner.

The smart approach, Zeichner said, is to create a plan that includes what he calls "the building blocks of healthy skin and hair"—nutrients, minerals and fatty acids—as well as antioxidants to protect your body from damaging environmental stresses.

Get ready to nab some beauty-boosting perks by tossing these essential face-saving edibles into your grocery cart.


Coffee
Grabbing some java every morning doesn't just jump-start your day—that cup of joe has bioactive compounds that may help protect your skin from melanoma (the fifth most common cancer in the U.S.), according to a recent report in the Journal of the National Cancer Institute. Researchers found that the more coffee people downed, the less likely they were to get the disease: Those drinking four cups daily had a 20 percent lower risk of developing malignant melanoma over a 10-year period than non-coffee drinkers.

Watermelon
The summertime fave is loaded with lycopene.

"This antioxidant compound gives watermelon and tomatoes their red color—and helps skin stave off UV damage," said nutrition pro Keri Glassman, RD, founder of NutritiousLife.com.

Researchers believe that the melon contains as much as 40 percent more of the phytochemical than raw tomatoes; that's the equivalent of an SPF 3, so use it to bolster (not replace) your daily dose of sunscreen.



Pomegranates
The seeds of this wonder fruit are bursting with antioxidants, like vitamin C, that prevent fine lines, wrinkles, and dryness by neutralizing the free radicals that weather skin. A study in the American Journal of Clinical Nutrition found that higher vitamin C intake lessened the likelihood of dryness and wrinkles in middle-aged women. Also in the fruit's arsenal: anthocyanins (which help increase collagen production, giving skin a firmer look) and ellagic acid (a natural chemical that reduces inflammation caused by UV damage).



Blueberries
Boost radiance by popping some of these plump little beauties. Blueberries supply vitamins C and E (two antioxidants that work in tandem to brighten skin, even out tone and fight off free-radical damage), as well as arbutin, "a natural derivative of the skin lightener hydroquinone," Zeichner said.



Lobster
High in zinc, shellfish has anti-inflammatory properties that can help treat a range of skin annoyances, acne included.

"Zinc accelerates the renewal of skin cells," said Dr. Whitney Bowe, clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. "That's why you find the nutrient in many acne medications."

In fact, research shows that people with acne have lower levels of zinc than people with clear skin.


Kale
On the long list of this leafy green's nutrients are vitamin K (it promotes healthy blood clotting, so the blood vessels around the eyes don't leak and cause Walking Dead-like shadows) and loads of iron.

"Insufficient levels of iron in your diet can cause your skin to look pale, making it easier to spot blood vessels under the skin," explained Dr. Howard Murad, associate clinical professor of medicine at UCLA. To max out the benefits, eat the veggie cooked, not raw.




Eggs
Your fingernails (toenails, too) are made of protein, so a deficiency can turn those talons soft. Keep yours thick and mani-pedi-ready by cracking smart: "Eggs are a good source of biotin, a B complex vitamin that metabolizes amino acids, which are the building blocks of protein," said Dr. Frank Lipman, director of Eleven-Eleven Wellness Center in New York City.



Walnuts
Omega-3 fatty acids (found in the natural oils that keep your hair hydrated) and vitamin E (which helps repair damaged follicles) are two secrets behind strong, lustrous strands—and these nuts are full of both, Lipman said. All you need is 1/4 cup a day. What's more, walnuts are packed with copper, which will help keep your natural color rich: Studies show that being deficient in the mineral may be a factor in going prematurely gray.



Avocado
Like you need another reason to love them: These rich fruits are high in oleic acid, an omega-9 fatty acid that helps skin retain moisture in the outer layer to keep it soft, plump and supple, Bowe said.



Cantaloupe
The sweet melon contains beta carotene, or vitamin A, which is believed to regulate the growth of skin cells on your scalp and sebum in the skin's outer layer, Zeichner said. This keeps pores from getting clogged and causing flakes.


http://www.foxnews.com/health/2015/07/11/10-foods-that-make-look-younger.html?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_1235920

Is Organic Food Better for Your Health?

How to Eat to Build Muscle?

In order to get bigger, it only stands to reason that you need to eat more—food provides calories, which are the building blocks of new muscle. But how much more and what?

For most men, you won’t need much more—300 to 500 calories per day and you’re looking at roughly a pound gain per week. Of course, there are mitigating factors: If you’re overweight, you’re better off at a calorie deficit (meaning you might eat the same number of calories but you’re working out more, or you may also reduce what you eat) until you lean out. However, “if you’re in too much of a caloric deficit, your body will not have the nutrients it needs to recover from the training, re-build the muscles, and support muscle growth,” says Adam. On the other hand, if you have trouble putting on mass, you will need to boost those calories, but only to the point where you gain muscle, not fat. In either case, it can be
a process of trial and error; seeing a sports nutritionist might be worthwhile if you’re serious about hypertrophy.

Now, to the “what.” Contrary to popular belief, a bodybuilding diet is not all protein, all the time. A growing body needs carbs, too, which are the primary fuel for being able to work out that intensely in the first place. “I stick within 50 to 65 percent of calories from carbohydrates, 20 to 35 percent from fats, and aim for 1.4 to 1.7 grams of protein per kilogram (note: not pound) of bodyweight,” Gochnour says. For a guy who weighs 175 pounds, that works out to 111 to 135 grams of protein per day. For reference, a 5-ounce chicken breast contains 44 grams, a cup of Greek yogurt contains 17 grams, and two large eggs contain 12 grams.

There’s also the question of when to eat. You’ve probably heard a lot about pre-workout meals and even more about that post-workout “anabolic window,” in which if you don’t eat, you might as well have skipped your workout for a Netflix binge instead. Good news: Unless you’re an elite athlete or bodybuilder training for competition, this is largely rubbish. “If you want an intense workout, having fuel in the tank leads to better workouts, but if your last meal was within one to two hours, you are probably primed fine,” Gochnour says. “In my experience training recreational athletes, people make gains just fine eating three meals
a day and having snacks without worrying about rushing home to have their protein drink.”

That said, if you like (or need) the energy boost that comes from a carb-focused pre-workout snack or drink, go for it. Ingredients like caffeine and creatine can also provide benefits, for energy and for recovery, respectively. As for post-workouts, if your next meal is many hours away, a pre-made bar containing both protein and carbs is convenient for replenishment.

How to Eat to Get Strong

As you might expect, you don’t need as much of a surplus of calories to build strength as you do size, most likely no more than 300 extra per day. And oftentimes when you’re starting
a strength workout, there may be some leaning out to do, which means a slight calorie deficit instead. A lot of the guidelines here are the same, in terms of carbs and fat (50 to 65 percent and 20 to 35 percent), but you can err on the lower side of the protein input, at 1.4 grams per kilogram of body weight—and frankly, that alone might account for reducing the surplus of total calories.

7 Foods You Should Eat Every Day >>>

How Much Cardio Should I Do to Build Muscle and Burn Fat?

If your aim is to put on muscle and you’re eating to sustain growth, it’s counterproductive to break a sweat on the treadmill or go for a bike ride, right? Actually, no. “Cardio holds many major benefits for people who wish to build a lean physique and there are very rare circumstances in which you should avoid it completely,” Adam says. Your personal circumstances will dictate how much you need, though. For example, if you have some fat to shed, you’ll want enough sessions to facilitate that—up to three 45-minute steady-state workouts (like running, biking, or swimming at a consistent pace) or 15-30 minute high-intensity interval (HIIT) sessions. On the other hand,  if you’re a hard-gainer (a.k.a., skinny), you want just enough cardio to strengthen your heart and get the blood pumping to those hard-worked muscles to facilitate recovery. That might mean moderate-intensity 10-minute steady-state bouts as a closer to your lifting routines.

As another option to get it all in, Adam recommends “cardioacceleration,” in which you perform one minute of HIIT exercises, such as jumping jacks, during your rest between sets in your lifting session. “Studies have also shown that performing cardio between sets allows for better recovery due to increased blood flow,” he says. This brings more oxygen and nutrients to those working muscles and a better muscle “pump,” which physically stretches the muscles and can lead to actual growth. “You may see a slight decrease in your ability to perform your next lifting set when you first start adding cardioacceleration into your routine, but after you get used to it, you’ll see the opposite effect start to happen due to the aforementioned benefits,” Adam says.

http://www.mensfitness.com/training/build-muscle/how-build-muscle-basic-guide-beginners-0