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While you’re checking out nutrition labels for sugar content be on the lookout for the following names that all describe refined sugar:

Sucrose High fructose corn syrup Fructose Lactose

Organic sugar Maltose Dextrose Glucose

The correct answer to the following question will shock you.

Would you survive longer on a diet of just water OR on a diet of water and refined sugar?

The answer: You would survive longer on just water.

Sound impossible? Just ask the five sailors who were ship wrecked in 1793.

The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.

The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.

Magendie proved that as a steady diet, refined sugar is worse than nothing.

How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.

It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you’re left with are empty, naked calories.

The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.

So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.

And it doesn’t end there…

• Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
• Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
• Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
• Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
• Sugar can impair brain functioning (as a result of depleted B-vitamin production).

If you’re still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.

The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.

And it’s no wonder, since sugar industry is big business. They sneak sugar into any product that they can.

Go through the foods in your home and you’ll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy’ items like weight loss bars.

Where does this leave you?

You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.

While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn’t. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.

Use your judgment wisely and limit your sugar consumption - you’ll love the benefits of low sugar living.

And while you’re at it contact me to start a training program that will turbo-charge your results.

(Oh and if you’re ever in a ship wreck with only sugar and water at your disposal - just drink the water!)

According to WebMD, people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for maintaining a healthy body. Here are 4 quick tips for getting eating more vegetables:

• Buy fresh vegetables in season. They cost less and taste better.
• Buy vegetables that are quick to prepare. Pick up pre-washed bags of salad greens and add baby carrots and grape tomatoes for a simple salad.
• Stock up on frozen vegetables for quick and easy cooking in the microwave.
• Try the recipe below for Potato & Carrot Casserole - a delicious way to eat veggies.

Eggplants offer a host of health benefits due to their many vitamins and minerals as well as important phytonutrients which provide antioxidant activity. When you select eggplants look for ones that are firm and heavy for their size - also avoid ones with discoloration or bruises. Serve your Healthy Man’s Steak as a side to grilled chicken breast for a delicious and well balanced meal.
Yield: 6 servings

Here’s what you need…

• 2 eggplants, cut into 3/4 inch thick slices
• Salt
• 1 Tbsp. olive oil
• 1 Tbsp. balsamic vinegar
• 1 Tbsp. chopped fresh parsley
• 1 tsp. dried oregano
• 1 small clove garlic, minced
• Freshly ground pepper

1. Sprinkle the sliced eggplant with salt and drain in a colander for about 30 minutes.
2. Preheat the oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.
3. Rinse the eggplant with cold water and pat dry. Arrange in a single layer on the baking sheet. Bake for 20 minutes, turn the eggplant over and bake for 5 more minutes, until golden brown.
4. Stir together oil, vinegar, parsley, oregano and garlic in small bowl. Season the eggplant with pepper and brush tops with the oil mixture.

Nutritional Analysis: One serving equals: 52 calories, 3g fat, 6g carbohydrate, 4g fiber, and 1g protein.

Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Servings: 2

Here’s what you need…

• 1 white nectarine, chopped
• 1 pear, chopped
• 1 Tablespoon chopped pecans
• 1 Tablespoon chopped dates
• Dash of cinnamon

1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins

Here’s what you need…

• 3 eggs, lightly beaten
• 1 cup natural honey
• 1 cup canned pumpkin
• 1/2 cup butter, melted
• 7 oz pear baby food (or applesauce)
• 1 tablespoon vanilla extract
• 3 cups whole wheat flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1 cup shredded zucchini
• 1/4 cup chopped walnuts

1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.
2. In a mixing bowl combine eggs and honey. Add pumpkin, melted butter, pear baby food, and vanilla.
3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.
4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.

Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

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Crunchy snap peas and soy nuts pair up with soft tofu in this spring inspired salad. Best enjoyed as a light lunch, this salad will treat your taste buds while maintaining your waistline. Servings: 2

Here’s what you need…

• 4 cups mixed greens
• 10 cherry tomatoes, halved
• 2/3 cup sugar snap peas
• 1/2 cup Light Firm Tofu
• 2 Tbl unsalted soy nuts
• 1 Tbl unsalted sunflower seeds
• 4 Tbl Newman’s Own Lighten Up Low Fat Sesame Ginger Dressing

• Combine the greens, tomatoes and peas, tofu, nuts and seeds in a medium bowl. Add the dressing, mix until fully combined.
• Divide salad into two bowls and serve.

Nutritional Analysis: One serving equals: 184 calories, 6.5g fat, 19g carbohydrate, 14g fiber, and 18g protein.

It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I’m asked is “How can I get great abs?”

You’ve probably pondered that question at some time or another and you’re likely frustrated with your waistline. Maybe you’ve given up on your abs after doing dozens of crunches only to see zero results. I don’t blame you.

Forget everything you’ve heard about how to sculpt your abs. Crunches simply won’t give you a six pack.

You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I’m talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area.

You’ve probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs.

Only a drop in body fat will do that for you.

So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating.

It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you’ve seen on the Biggest Loser or on diet pill infomercials. You can do it too.

Answer the following two questions to see how your routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that’s the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I’m sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here’s a fact: If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

• Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.
• Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
• Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won’t expect fat to fall of that area after 100’s of crunches.

What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving.

This coleslaw is both tangy and sweet for a tasty side dish. Best of all it contains none of the fat that regular coleslaw is loaded with. Enjoy this fruity dish as a side to any meal and as a delicious way to fill up on both fruits and veggies.

Yield: 12 servings

Ingredients

• 1 cup (8 ounces) fat-free plain yogurt
• 1/2 cup honey
• 1/4 cup white vinegar
• 3 tablespoons lemon juices
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1 can (16 ounces) reduced-sugar fruit cocktail
• 2 cups blueberries
• 1 cup sliced fresh strawberries
• 1 medium ripe banana, sliced
• 1 package (16 ounces) coleslaw mix

Instructions

1. In a large bowl, combine the yogurt, honey, lemon juice, vinegar, salt and pepper.
2. Add the fruit cocktail, blueberries, strawberries and banana.
3. Stir in coleslaw mix. Enjoy.

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