Sugar is lurking -- beware!

It never ceases to amaze me what you learn when you read.  I’ve always been adamant about the consumption of sugar and its contribution to weight gain.

But what I continue to discover is that most people are oblivious to the amount of sugar they consume because they don’t take time to read labels.  I guarantee when you stop to see what you’re eating, you will change your ways.

You can refer to my previous two blog entries for that information about your glycemic level and how it affects weight loss.

Aside from being found in the obvious like baked goods, candy and soda, sugar is added to items such as ketchup, salad dressing and sliced bread. Small amounts of sugar in a variety of your common foods can add up very quickly during a day of eating.  Twenty-two to 34 teaspoons a day to be exact -- which can account for nearly 400 calories a day.  Click here for more info on those stats. 

Your pancreas processes sugar and turns it into insulin so that your body has energy to complete tasks.  If you have too much sugar and your blood sugar level becomes elevated, your body thinks it has enough energy so it stops burning fat and stores the excess.  And eventually, everything stored turns to fat!

Another effect of too much insulin is the surge causes too much blood sugar to be transported out of your blood. This causes the “crash” that so many of us know too well. Your glycemic level drops below normal, causing fatigue and hunger.  Unfortunately, when this happens, you crave the same food that initially caused the situation.

And the cycle begins again.

My tips for you to avoid getting caught in the sugar cycle are:

Begin your day with a high fiber, high protein breakfast. Stay away from sugar coated cereals and pastries.  Smoothies are good if you make them yourself using the proper ingredients -- a mix of fruit and protein.  Here are some low sugar smoothie recipes from Chef Jamie Oliver: recipes.

Pack snacks that provide energy like nuts, seeds and fresh fruit paired with cheese or peanut butter. Click here for snack ideas.

 Drink lots of water to keep from drinking sugary beverages.  I recently saw a coworker with water she flavored with fresh fruit. I often use lemon or lime, but had never thought of all the other possibilities that liven up water without adding sugar.  It’s easy to do and much less expensive than buying flavored water.  Besides, most flavored water that you can purchase, have added sugar. Click here for flavored water recipes.

Use this sugar guide to educate yourself on types of sugar and what you should look for when reading labels. 

Finally, I want you to check out this interesting read on sugar and cancer:

"Cancer cells slurp up fructose, US study finds."

Tips for burning more calories

There are several truths to losing weight and body fat. These truths are static despite diets, pills and gimmicks.

You have to decrease how many calories you eat, you have to change what you eat and you have to exercise.

Sure you can go for a quick fix by committing to a diet that you won't stick to or temporarily change your lifestyle to lose ten pounds. But the weight will come back and possibly return with more weight than when you began.

You have to change your life. Food can't be a diet. It has to be the way you eat and consist of foods you consume no matter where you are and regardless of the time of year. And exercising can't be viewed as a chore. It has to be a part of your natural life like eating and sleeping -- two things that are essential for human life.

Burning calories is two-fold. To be successful, you need to eat a small amount of calories (that amount is determined by your personal goals) and you need to exercise or participate in a physical activity that will burn calories.

When you burn calories, you burn fat and you eventually lose weight. That's it. That's the formula for getting rid of the weight and keeping it off.

Here are two articles to read. One provides specific ways to maximize your calorie burn. The second article provides a list of foods that promote calorie burning during digestion (negative calorie foods) and foods that boost metabolism. 

Please note that eating the negative calorie foods should not take the place of exercise although it is sometimes promoted.

• 6 Ways to Burn More Calories
• Negative calorie foods and fat burning foods

Five exercises you shouldn’t live without

Are you too busy to work out for an hour? Are you confused about what to do when you work out?

Although working out can be tedious, it can be simple and take about 30 minutes if you’re focused and know what to do.  People often ask me to recommend a few full body exercises they can do in the comfort of their own home or outside of a gym.

I have five that are my favorite (and by favorite I mean the best exercises for a total body workout, not because they are fun).

Standard push-ups mixed/modified push-ups: I recommend both because standard work the chest muscles, core and biceps.  Modified are wonderful for triceps.
Squats: For the quadriceps (front thigh), legs, back, glutes (butt)
Lunges: Thighs and glutes galore
Mountain climbers: Core, cardio, legs, arms and shoulders
Deadlifts: Lower back, quadriceps, hamstrings (the back of your thigh, between the butt and the knee)

The combination of exercises provides a full body workout. If you need more cardio, add some sprinting, steps or activity of your choice that raises your heart rate.

There are no excuses with these exercises because they take minimal space and can be performed inside or outside. For kettlebell enthusiasts, use your bell in place of traditional weights. I recommend five rounds consisting of 20 reps of each exercise.  You can adjust reps or rounds based on your fitness level. 

Finally, working out regardless of the exercises, is best done with a buddy.  A workout partner helps provide accountability; support and the extra push that is often needed to accomplish your goals.

Are you tired of trying to figure out what and how much to eat?

If so, I think you will appreciate the 2-hour plan. It's not a new concept, but it's one that is tried and true if you are willing to get organized.

The topic recently came up during a workout session, and I was explaining to someone how to make healthy eating choices throughout the day.

Eating smart is especially difficult when you are busy and stay away from home all day. There are many temptations like vending machines at work and fast food restaurants when you're on the go.

The 2-hour meal plan simply means every time you eat, eat to satisfy your appetite for two hours. That way you can focus on small portions and nutrient packed foods that are portable and satisfying.

The 2-hour plan forces you to eat more times during the day, so you're never starving and are less likely to over eat. Ultimately, you should see a positive change in your eating habits and possibly weight loss.

I manage this plan by packing all of my meals and snacks that I will need for the day. During the work week, I generally pack breakfast, lunch and 2-3 snacks to supplement my eating throughout the day.

Check out these articles to get started, and good luck! Once you try this and see how simple it is you will never return to starving or over eating.

How to lose weight eating every two hours
How to Eat to Lose Weight: The Secret to Turning Your Body into a Fat-Burning Machine

WOD: 6/04/11

Another warm Saturday, but it wasn't as hot as last week.  Nevertheless, from this point on we will be meeting at 8:30 a.m. and we will also begin alternating locations (Wallace Wade and Brier Creek).  I'll post that schedule tomorrow.

For those who missed Saturday:

Warm-up -- run/walk 1 mile
You should really try to run it.  If you're fit, you should be able to run a mile, so if you are unable to do so right now, make it your goal.

stretch - static stretches and KB stretches for arms and neck

20 Russian swings
20 American swings
20 deadlifts
10 shoulder presses (each arm)
20 squats
20 push-ups
20 mountain climbers

cool down -- walk one lap around track (1 lap = 25 miles)

Two Timing: Upper vs. Lower (Saturday, May 28)

For our first session, five people joined me at the Wade Wallace Stadium on Duke's campus.  It was very hot, but we had a great time! From warm-up to finish, this workout takes about 1 hour.

warm-up

10 minutes -- dynamic movement (neck, arm stretches, squats, lunges, jumping jacks, high knees)

2 min kettlebell swings (no break)

20 single press (each arm)

20 reverse pull-ups

20 curls (each arm)

20 push-ups

20 bent over rows (each arm)

Stadium steps (most of us finished half the stadium and couple people did several additional rows)

The secrets of skinny French women

For years I've heard about the secret of French women and how they stay thin. Even Oprah has done the story.

Click here for Oprah's feature on "The Secret French Diet."

I didn't know that French women are commonly referred to as "skinny French women." And I can't prove it because I've never been to France, but I'm certain not all French women are thin.

However, given the history of culinary arts in the country -- the pastries, the wine, the cheeses, and the rich sauces, it is fascinating how French women are able to successfully control their weight.

So what's the catch? Are they using some fancy diet pills or technology that's not approved in the States?

Nope, no gimmicks are involved. They are doing what I tell people to do all the time. It boils down to activity, core, and weights.

Add more activity to your life; incorporate core exercises into your workouts and lift weights.

For more details about the "4 Ways French women stay thin (without the gym)," click here.

One thing the article doesn't touch on is the quality of French food. One thing I've heard repeatedly from natives of other countries -- not just France -- is the amount of fresh foods they have access to. Their diets consist of a variety of fresh fruits, vegetables and meats from small farms.

The absence of processed foods coupled with portion control and physical activity throughout the day is the perfect equation for holding on to your desired figure.