I can't say it enough--stay away from this garbage!

From kathysmith.com:

Sugar: The New Drug Addiction

When it comes to diet, most of us have already gotten the message loud and clear: Sugar is bad. But not many of us realize just how serious a threat sugar can pose to our health and well-being. Don’t worry, the good news is right around the corner… but first, let’s take a closer look at this possibly-deadly white powder:

• It comes in all shapes and sizes. Here’s a quick sugar anatomy lesson: Sucrose, or table sugar, is broken down into glucose and fructose. The primary difference in those two simple sugars is how our bodies metabolize them. Fructose is the real evil-doer here – it can lead to liver problems and other chronic diseases. And, because we’re consuming it in such mass quantities, the negative effects are profound. Unless you’re living under a sugar-free rock, you’ve probably heard that high-fructose corn syrup (HFCS) is bad news. The leading ingredient in many sodas and processed foods, HFCS wreaks havoc on our blood sugar levels, which zaps our energy, causes cravings, and is linked to type 2 diabetes.

• The term “sugar addict” is no joke. New York Times columnist Mark Bittman says that eating too much sugar has become “the biggest public health challenge facing the developed world.” In fact, Americans consume around 18% of our daily calories from added sugar – a pretty hefty number, considering that this white stuff provides no nutritional value and comes with several known negative effects. And, like any addictive drug, it can be insidious. In one study, when rats were given a choice of sugar water or cocaine, 94% chose sugar water. And, rats that were addicted to cocaine quickly switched their preference to sugar.

Okay, so now for the aforementioned good news: Even if you’re hooked on sugary sodas, candy and fructose-laden snacks, you too, can shake the sugar habit. Here’s how:

• Take it one meal at a time. Whenever I start people on a new eating plan, I ask them to keep a food journal so they can chart their daily eating habits – and what most surprises everyone is how much sugar we’re taking in, even when we’re not consciously eating “sweets.” The trick is to find healthy substitutions. Take breakfast, for example. A seemingly-innocent bowl of cereal with banana slices and a glass of orange juice contains as much as 70 grams of sugar, depending on your portion sizes. Here’s an easy switch: Mix your favorite sweet cereal with a low-sugar, high-fiber option like Kashi. Instead of regular milk, try unsweetened almond milk. Swap that banana for fresh blueberries. And instead of orange juice, jazz up a glass of water with a fizzy (and slightly sweet) vitamin C powder. Suddenly you’ve cut your sugar intake by more than half, and you won’t even feel like you’re making a sacrifice. Want more mouth-watering, low-sugar recipes? Check out my Feed Muscle Shrink Fat Diet book.

• Think historically, not calorically. Start to take stock of your daily snacking habits. Do you tend to binge on sugar at a certain time of day, or in a specific atmosphere? Start to create different patterns for yourself so that you’re setting yourself up for success. If you’ve historically filled up on sweets in front of the TV, make a conscious decision to do something else with that time. (Ten minutes of crunches in front of the tube never hurt anyone!) Or, if the movie theater’s concession stand is your downfall, bring your own healthy snacks. Create a popcorn mixture that’s low in fat and salt, with a sprinkle of high-protein nuts. Or bring your own bar of dark chocolate so that you can resist the jumbo pack of Milk Duds.

• Get moving. Exercise has a positive impact when it comes to processing sugar. In a recent New York Times article, Dr. Richard J. Johnson from the University of Colorado, said that working out can “significantly reduce the health risks associated with fructose and other forms of sugar.” And, the effects aren’t just short-term: A 2005 study at Duke University tested the effects of exercise on patients’ blood sugar levels, and found that their ability to process sugar effectively was improved 24%. And, when we can effectively process sugar, that means more effective weight loss, better energy levels, a lower risk of several chronic illnesses, and, in short: a higher quality of life.

Take control today. You can get 3 of my DVDs for only $25, so it’s as easy as ever to get moving and fight off that sugar habit.

• Get off the roller coaster. As I mentioned above, sugar (and all of its ugly cousins) can wreak havoc on your blood sugar, creating a series of spikes and drops that lead to sluggishness, weight gain, and more. The best way to get off this roller coaster is to re-program your system with the right combination of foods to curb your cravings and balance out blood sugar. That means filling up on protein – which can inhibit sugar’s negative effects – and fiber, which slows down digestion and helps your body avoid those undesirable spikes. That’s why I’m so passionate about PGX. It’s a supplement of plant-based fiber (available in capsule or granular form), and when mixed with water just before a meal, it helps slow down digestion, create a pleasant feeling of fullness (making it easier to practice the elusive art of portion control), and most importantly for sugar addicts, it helps curb those cravings. So step off the blood sugar roller coaster, and step into a healthier – and yes, sweeter – way of life.

 

I think we can trust her--you can't argue with that muscle tone.

Kathy Smith's Tips on Picking the Right Protein Powder

Which Whey and Why? The ultimate protein powder guide

June 12, 2012

Do you Protein Shake?

I recently had some laughs with friends when I was asked if stranded on a deserted island, which one item could I not live without? My answer? A blender – for protein shakes, of course!
Granted, plenty of more important things in life exist than a blender. But, I’m a firm believer that good protein shakes are the cornerstone of any healthy eating plan. If you do not protein shake, and the concept sounds less than appetizing to you, trust me: This just means you don’t have the right recipe. Not only are proper protein shakes chock-full of nutrients and amino acids (with ingredients that can contribute to muscle growth, weight loss and overall health), but with the right combination of ingredients, they’re mouth-wateringly delicious too.

Just follow these simple steps to create the perfect protein shake:
*Whey is The Way to Go* The foundation of a protein shake is, well, protein. And, knowing the difference between whey, soy, hemp, vegan, and a host of other options can be a little overwhelming.
When it comes to soy protein, the isoflavones can raise estrogen levels, which may negatively impact thyroid function and could lead to negative side effects. A little soy is fine, but there’s already so much of it in our American diet that I recommend skipping the powder version. Egg white protein, of course, is a good non-dairy option. And, there are plenty of other protein powders that are completely vegan and soy-free. But, as long as you don’t have an aversion to dairy, whey protein is the clear winner.

*Why Whey?* Many nutritionists call whey the “fast” protein. The body breaks it down quickly, which makes it more easily digestible. And, while it is derived from milk, a good high-quality whey protein is low in fat and lactose, so it’s generally considered safe even for lactose intolerant people. (If this is a concern, though, you should of course discuss this with your doctor before trying whey.) Whey is also high in amino acids, the building blocks for healthy muscle tissue.

*Isolate vs. Concentrate* When choosing a whey protein, look for whey protein “isolate” instead of whey protein “concentrate.” Isolate is a higher-quality, more purified version that has been treated to remove most of the fat and lactose, whereas the cheaper concentrate version can be higher in fat and carbs, not to mention on the clumpy side.

*The Vegan Option* Great brands like Vega offer protein powders that are packed with the same amino acids found in whey and animal products, but are vegan and soy-free – a good option for anyone who wants to increase their percentage of plant-based nutrients.

*Make Sure You Ace Your Base* The liquid base of your protein shake can make or break its nutritional value. Skip sugary juices (you’ll get fruity sweetness from your other ingredients – more on that later) and instead try a low-calorie option. I love almond milk because of its creamy texture and great taste. Milk is a fine option, too – but keep in mind that even 2% can ad unwanted extra calories. Another delicious base you may not have considered: Green tea. When it’s iced and unsweetened, green tea is delicious, calorie-free and loaded with antioxidants. (Not to mention a hint of caffeine for an added little burst of energy.)

*Mix Up Your Mixers* Your preferred extra ingredients are the icing on your protein shake. You can’t beat fresh fruit, but when it comes to smoothies, frozen fruit provides a thick, icy texture (and is far less expensive). On your next trip to Costco, load up on frozen bags of strawberries, blueberries, raspberries, blackberries and even mango and pineapple. They can stay frozen as long as you need, and the more options you have, the more delicious concoctions you can create! I also add a teaspoon of flaxseed oil to my shakes – not just for its creamy texture, but because it adds an extra boost of heart-healthy Omega 3 fatty acids.
Now, get ready to protein shake!!

Click here for article.

MY TWO CENTS: 

 

For a while now, I've been having this shake for breakfast: 

Dash of water

1 tablespoon of flax oil

2 scoops of vanilla protein powder

 half cupre of frozen spinach

1 cup of fruit -- right now mango is my favorite. 

* * * OR * * *

Same ingredients, but use chocolate powder, 1/4 cup of peanut butter, and banana

How to buy bread that won't make you a fat ass or kill you

I hardly ever buy bread anymore, because I was confused on what kinds are truly good for me, so now thanks to THIS article from the South Beach Diet I know....

Bread Buying Tips

As you’re following the South Beach Diet, you already know that when you start Phase 2, you can reintroduce whole grains, including a number of types of bread, back into your diet. With the wide selection of breads at the grocery store, choosing the best one may be a challenge, but we're here to help! Check out our bread-buying cheat sheet below:

Choosing the Best Breads
 
Go for whole-grain bread varieties. Whole grains are essential in any healthy eating plan. They are rich in B vitamins, iron, fiber, and protein, and they provide you with sustained energy. Studies show that eating whole grains can also help lower your risk of diabetes and heart disease.
Be sure to check that the label says “100% whole wheat,” “100% whole oats,” or “100% whole rye,” for example. If the label uses words like “whole wheat,” “multigrain,” “3-grain,” or even “10-grain,” there’s no guarantee that the bread actually contains any whole grains. Also, make sure that the bread contains no more than 3 grams of sugar and at least 3 grams of fiber per serving and has no trans fats. Avoid breads containing “enriched wheat,” “enriched white flour,” "flour,” or “unbleached flour” because they can be made with refined flour.
Here’s a list of whole-grain bread varieties you can enjoy. Just be sure to follow the guidelines above:

• Homemade breads made with whole grains
• Oat and bran bread
• Rye bread
• Sprouted-grain bread
• Whole-wheat bread
• Bagels, whole grain — 1/2 small (1 oz.)
• Pita — 1/2 pita (1 oz.). Most contain 2.5 g of fiber per half pita; varieties with 3 g of fiber are the best choices

 

Note: If you are gluten intolerant, there are many breads available today made with flour from grains like buckwheat, brown rice, and millet that do not have gluten. Avoid breads made with white rice flour and those that have more than 3 grams of added sugar.

A healthier, cleaner kitchen

 

I fell in love with the South Beach Diet when I picked up my friend's copy of The South Beach Diet Quick & Easy Cookbook and couldn't put it down.  Every recipe in the book looks so delicious, so I got a copy of my own and have made almost everything in there.  

SO I subscribed to the South Beach newsletter for tips and more recipes.  Today's topic is "

Transform Your Kitchen for Better Health" and it's all about clearing out the junk, getting organized, and adding the good stuff.  I thought everything in the article was common sense, but I've found that some people really need help in cleaning up their act. 

Outer clutter is often a sign of inner clutter, or emotional turmoil, and it may be preventing you from moving forward in your goal to attain a healthier lifestyle. In his book, The South Beach Wake-Up Call, Dr. Arthur Agatston explains how being organized in the kitchen is essential for preparing healthy meals and avoiding the temptations of fast food and processed junk food. If you’ve been following the South Beach Diet, your kitchen is probably already in good shape, but sometimes bad habits can creep back in. Here are some tips for reorganizing your kitchen for better health:

• Clean out your refrigerator. Has your fridge become a burial ground for last week’s leftovers and half-used, expired bottles of condiments? Are the produce drawers filled with rotting vegetables? Have half-eaten cartons of takeout food replaced trips to the farmers' market? If your fridge looks like this, it’s time for a makeover. Dump anything past its prime, and all junk food including any sugary or starchy processed foods, that may have crept in. Fill the fridge back up with plenty of fresh seasonal vegetables (cut some up so they’re available for snacks), fruits (Phase 2), lean meats, poultry, and seafood, reduced-fat cheeses (including part-skim mozzarella sticks), fat-free or low-fat milk, sugar-free beverages, and other healthy foods.


• Deep-clean your freezer. Do you need an ice pick to rescue the food that’s languishing in the tundra of your freezer? Take everything out and examine it, tossing anything that has expired (including food you froze yourself), anything with freezer burn, and any frozen entrées or desserts high in saturated fat, sodium, or added sugars. This will free up your freezer for storing lean meats, poultry, seafood, vegetables, fruits (Phase 2), homemade broth, and any meals you make in advance and want to have on hand for later in the week. When shopping, look for the best buys on protein (and frozen veggies) with your freezer in mind.


• Restock the pantry and cupboards. Eliminate all white flour, packaged products made with white flour, any baked goods made with refined white flour or refined whole-wheat flour, all sugary cereals, white rice (except basmati), white pasta, any condiments, dressings, or seasonings that contain added sugars, any solid vegetable shortening or hydrogenated or partially hydrogenated oils, any oils that have become rancid, any musty dried herbs and spices, powdered soup mixes, candy, chips, and other junk food, and anything else unhealthy you spy tucked away. Replace these items with South Beach Diet–friendly options, including South Beach Diet Sweet Delights and 100-Calorie Snack Bars as well as our Protein Fit Cereal and Meal Bars.


• Take back your kitchen. Make it known that your kitchen is not a dumping ground. If your kitchen is the place where you or your family end up tossing old magazines, newspapers, work papers, backpacks, toys, and everything else that no one knows what to do with, you’ve got to reclaim your kitchen and make it a pleasant and functional place for preparing healthy meals. Clear the counters for meal prep and provide bins or other containers in which everyone can put their “stuff.” Also be sure your kitchen table and/or dining room table are cleared off so you can enjoy meals together as a family.

To learn more about de-cluttering your kitchen and the rest of your home to create a healthier lifestyle, order Dr. Agatston’s book, The South Beach Wake-Up Call, which is available wherever books are sold.

Click here for link to original article.

Ab Exercises

Ab exercises that really work and are fun.  With Kathy Smith--

Bikini Butt

Check out one of my favorite fitness gurus' tips on firming your flabby ass!

Shiva Rea: Surf Yoga Soul

I am trying to work out to a new dvd or Exercise TV workout once a week and I most recently tried Surf Yoga Soul with Shiva Rea.  The workout I did was not the complete dvd, but an excerpt, about 40 minutes.  I liked it enough to buy my own copy!

I like the different moves that Shiva does on this DVD. I have been practicing for quite a long time now and a few of the moves were new to me.  I know this DVD will be great for building strength and flexibility, two things that everyone loves!

You don't have to be a surfer to enjoy this video, since it focuses on creative movements that open your body and heart, and strengthen your muscles and mind.

In the dvd, there are seven segments you can complete at once for a 75-minute workout, or you can choose the ones you have time for and create your own personal workout. One called Agni Namaskar is a challenging variation of sun salutations developed to strengthen the core muscles and the upper body. She takes you through the same series of nine rounds of 12 push-ups.  Another segment called Balance Flow cultivates your balancing skills doing poses such as Warrior 3 and Side Crow, and opens your hips doing stretches such as Extended Pigeon. The other segments include meditation, breathwork, flexibility, and rest (Savasana). 

This is one of the best Yoga dvds I've found because it's both challenging and creative, and targets every part of the body. My muscles felt the perfect balance of being strengthened, lengthened, and opened. I could see myself doing this video regularly and not getting bored. I definitely recommend this DVD to both beginner and advanced yogis.