I wanted to talk about artificial sweeteners today because I've noticed that there's a lot of confusion and misconceptions revolving around these non-caloric sweeteners.
Artificial sweeteners and the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "healthier" than sugar or corn syrup sweetened products. But are they really?
Just to clarify, some of the most popular artificial sweeteners on the market today are:
Splenda (sucralose)AspartameSaccharineAcesulfame Potassium (aka - acesulfame K)
These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carb" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too (just look on the ingredients and you'll usually see one or more of them).
Splenda is probably one of the worst offenders of claiming to be "healthy" as they say that it's made from real sugar. Don't be fooled! It's still an artificial substance. What they don't tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.
The truth is that artificial sweeteners are not even close to being healthy, and as you'll discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you're exposing yourself to a whole new set of problems with the artificially sweetened drinks and foods.
I know you're probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I'm sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Don't worry.
Just stick with me and I'll get past the marketing hype for you and decipher the truth. I'll also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.
The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils.
Which evil is worse?
I'm sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, blood sugar spike, and resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse.
On the other hand, artificial sweeteners save you calories, but there's growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you don't really save any calories at all. Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.
All of the 4 artificial sweeteners listed above are nasty chemicals that the human body is simply not meant to ingest. However, most of us are ingesting a whole lot of these chemicals on a daily basis.
Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:
some have been linked to potential cancer risks
negative effects on the liver, kidneys, and other organs
stimulating cravings
gastrointestinal problems
developmental problems in children and fetuses
headaches
and too many more issues to list
Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Regardless of the fact that any real health problems for actual human use are not proven yet, I don't know about you, but I'd rather protect myself and steer clear of these possibly dangerous artificial chemicals.
Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe and they have studies that prove that they are safe. The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.
So what are your options for alternatives? Well, your best alternatives for sugar or corn syrup are either raw honey, organic maple syrup, or even a little-known high antioxidant syrup called sorghum syrup (common in the southern US).
Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, and sorghum syrup actually provide some nutrients and antioxidants, so it's not just empty calories. Empty calories stimulate your appetite more because your body is lacking nutrients.
Now you're probably thinking that you'd like to still save on calories but avoid the nasty artificial sweeteners. Good news... You can!
You've probably seen me reference this natural sweetener in a lot of my recipes. It's called Stevia. I've been using it for years as an alternative sweetener when you still want to save a little on calories and sugar.
Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is a natural non-caloric herb. It is a South American herb and when dried into a powder, has a sweetness about 200-300 times stronger than sugar.
One problem I've noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I've found some good Stevia products that use a bulking agent added so that you can measure out the stevia powder in direct comparison to measuring sugar.
I've yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia.
One of the best products I've found over the years is made by a company called Steviva. They have an excellent stevia product blended with another natural sweetener called erythritol. I suggest giving it a try! Just look for the "Steviva Blend".
You can use it in your coffee or tea, to sweeten up plain yogurt, added to smoothies for extra sweetness, on cereals or oatmeal, in baking, or where ever else you might need a sweetener but want to reduce the sugar content.
If you want to grab some, here's the link:
http://www.steviva.com/cgi-bin/cp-app.pl?rrc=N&pg=store&affl=m231g
Well, that's it for today.
I hope you enjoyed this important discussion.
Feel free to forward this email to anybody you know that might be overdoing the artificial sweeteners.
Help to tone your Abs and lose Belly Fat is here.
Get instant access to the weight loss system now and start losing weight today!
=====> Truth about Six Pack Abs book
Stay Healthy!
Sunday, May 31, 2009
Try This Slammin' Salmon!
Quick & Light
Try This Slammin' Salmon!
I'm always surprised when people tell me that they won't eat fish.
It's one of my all-time favorite foods because it's so lean, delicious, and versatile.
I like monkfish, cod, and halibut — actually, all of the firm, white-fleshed fish — and also bluefish and mackerel, which are high in omega-3 fatty acids and have a different taste. And I especially love salmon. I buy it fresh, frozen, and canned — the latter is also high in calcium. I recommend serving this dish with some fresh, steamed green beans or zucchini.
Teriyaki Salmon With Scallion-Cucumber Relish
Ingredients
1 1/4 pounds skinless salmon fillets, in four equal portions 1 cup chopped cucumber, preferably hothouse 1/4 cup sliced green onions 1/4 cup slivered fresh basil leaves 1 tablespoon rice wine vinegar Pinch of salt 2 tablespoons prepared teriyaki glaze
Preparation
Preheat oven to 375°F. Coat a shallow nonstick baking pan with cooking spray.
Rinse the fillets with cold water and pat dry.
Place in the pan. Bake for 8 minutes.
Meanwhile, in a bowl, combine the cucumber, green onions, basil, vinegar, and salt; set aside.
Brush the salmon with the teriyaki glaze. Bake for 3 to 4 minutes more, or until the salmon is opaque in the center. Serve with the cucumber mixture on the side.
Makes 4 servings
Per serving: 220 calories, 3g carbohydrates, 29g protein, 9g total fat, 80mg cholesterol,
0g dietary fiber, 450mg sodium
I wish everyone the best of luck and SERIOUSLY RECOMMEND THIS.
Try the New ACCELERATED Fat Burning Diet right here
Trust me.
You won't be disappointed.
.
Try This Slammin' Salmon!
I'm always surprised when people tell me that they won't eat fish.
It's one of my all-time favorite foods because it's so lean, delicious, and versatile.
I like monkfish, cod, and halibut — actually, all of the firm, white-fleshed fish — and also bluefish and mackerel, which are high in omega-3 fatty acids and have a different taste. And I especially love salmon. I buy it fresh, frozen, and canned — the latter is also high in calcium. I recommend serving this dish with some fresh, steamed green beans or zucchini.
Teriyaki Salmon With Scallion-Cucumber Relish
Ingredients
1 1/4 pounds skinless salmon fillets, in four equal portions 1 cup chopped cucumber, preferably hothouse 1/4 cup sliced green onions 1/4 cup slivered fresh basil leaves 1 tablespoon rice wine vinegar Pinch of salt 2 tablespoons prepared teriyaki glaze
Preparation
Preheat oven to 375°F. Coat a shallow nonstick baking pan with cooking spray.
Rinse the fillets with cold water and pat dry.
Place in the pan. Bake for 8 minutes.
Meanwhile, in a bowl, combine the cucumber, green onions, basil, vinegar, and salt; set aside.
Brush the salmon with the teriyaki glaze. Bake for 3 to 4 minutes more, or until the salmon is opaque in the center. Serve with the cucumber mixture on the side.
Makes 4 servings
Per serving: 220 calories, 3g carbohydrates, 29g protein, 9g total fat, 80mg cholesterol,
0g dietary fiber, 450mg sodium
I wish everyone the best of luck and SERIOUSLY RECOMMEND THIS.
Try the New ACCELERATED Fat Burning Diet right here
Trust me.
You won't be disappointed.
.
Wednesday, May 27, 2009
Oprah Weight Loss Miracle!
Hey,
Just wanted to let you know that we are thinking of you...
Today we would like to give you a little inspiration. Whether or not you have met your goals yet, this story will strike an emotional cord with everyone.
Oprah Winfrey herself has struggled with weight loss for her WHOLE Life.
For 100's of millions of people all over the world this is a problem. It is like a Yo-Yo...you lose a little weight, only to gain it back (and sometimes gain back even more).
What a frustration. Look at it this way though.
She recently had a fellow by the name of David E. Smith that used to weigh 630lbs and lose was able to shed 401 lbs of fat off of his body!
This was all done through the incorporation of healthy eating and exercise into his day-to-day life. This means that any weight loss goal is realistic AND ACHIEVABLE.
This fellow that was on her show is not only an inspiration, he shows us all that the impossible is possible for any of us.
We believe in you!
We would not have ever created this system if we did not care.
Whether you weigh 600lbs or whether you want to lose that last few pounds before your wedding day, anything is possible if you are self-motivated to do so.
This is a foolproof diet that could help someone lose 10lbs or 400lbs... depending on the level of weight loss that you need and you are aiming for.
Anyone can use it (young or old) and it is easier to implement.
We are constantly updating and perfecting an already perfect program.
This will do exactly that, strip away those extra pounds.
The impossible is possible with this system.
=====> Truth about Six Pack Abs book
Like Oprah and her success stories, we want you to become one of ours.
We stand behind our product with a full guarantee and if you don't lose weight after following it for just a couple short weeks, we will be more than happy to give you ALL your money back.
That is how confident we are that it works!
Get instant access to the system now and start losing weight today!
=====> Truth about Six Pack Abs book
Stay Healthy!
Weight Loss Diet Team
Just wanted to let you know that we are thinking of you...
Today we would like to give you a little inspiration. Whether or not you have met your goals yet, this story will strike an emotional cord with everyone.
Oprah Winfrey herself has struggled with weight loss for her WHOLE Life.
For 100's of millions of people all over the world this is a problem. It is like a Yo-Yo...you lose a little weight, only to gain it back (and sometimes gain back even more).
What a frustration. Look at it this way though.
She recently had a fellow by the name of David E. Smith that used to weigh 630lbs and lose was able to shed 401 lbs of fat off of his body!
This was all done through the incorporation of healthy eating and exercise into his day-to-day life. This means that any weight loss goal is realistic AND ACHIEVABLE.
This fellow that was on her show is not only an inspiration, he shows us all that the impossible is possible for any of us.
We believe in you!
We would not have ever created this system if we did not care.
Whether you weigh 600lbs or whether you want to lose that last few pounds before your wedding day, anything is possible if you are self-motivated to do so.
This is a foolproof diet that could help someone lose 10lbs or 400lbs... depending on the level of weight loss that you need and you are aiming for.
Anyone can use it (young or old) and it is easier to implement.
We are constantly updating and perfecting an already perfect program.
This will do exactly that, strip away those extra pounds.
The impossible is possible with this system.
=====> Truth about Six Pack Abs book
Like Oprah and her success stories, we want you to become one of ours.
We stand behind our product with a full guarantee and if you don't lose weight after following it for just a couple short weeks, we will be more than happy to give you ALL your money back.
That is how confident we are that it works!
Get instant access to the system now and start losing weight today!
=====> Truth about Six Pack Abs book
Stay Healthy!
Weight Loss Diet Team
All about Carbs...
I'd like to start a little discussion today about carbohydrates... and in particular, potatoes.
One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index.
Some even say such ridiculous things as "avoid any and all white carbohydrates".
Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates".
Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain.
They tell you to focus on colors and stay away from white.
It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods!
There are plenty of white foods that have specific nutrients that are hard to find elsewhere.
Let's look at a few examples...
What about onions and garlic?
They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find eslewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.
Another example of something white that is great for you is cauliflower.
Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.
Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants.
White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.
Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc).
Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index.
First of all, if you've read my Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.
While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be.
There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.
For example, using glycemic load as an example... it is known that watermelon has a high glycemic index.
However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit.
You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.
Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI.
My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots, or potatoes.
Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive.
For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.
Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book
Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either!
French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.
Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.
On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.
At the conclusion of the study, the potato eaters had actually consistently lost wei.ght!
I'd venture a guess that the reason the people lost we.ight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal!
An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.
Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein.
On that note, I have one of my favorite recipes for you, using potatoes.
Geary's Lean-Body Potato Side Dish
Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
1 red pepper
1 green pepper
1 yellow pepper
1 or 2 onions
a couple cloves of garlic, finely chopped
1 or 2 Tbsp extra virgin olive oil
a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)
Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil.
Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.
I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer potato recipe idea! That's about all for today.
Have a great week, and I'll be back in touch soon.
Stay lean,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index.
Some even say such ridiculous things as "avoid any and all white carbohydrates".
Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates".
Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain.
They tell you to focus on colors and stay away from white.
It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods!
There are plenty of white foods that have specific nutrients that are hard to find elsewhere.
Let's look at a few examples...
What about onions and garlic?
They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find eslewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.
Another example of something white that is great for you is cauliflower.
Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.
Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants.
White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.
Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc).
Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index.
First of all, if you've read my Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.
While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be.
There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.
For example, using glycemic load as an example... it is known that watermelon has a high glycemic index.
However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit.
You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.
Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI.
My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots, or potatoes.
Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive.
For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food.
Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book
Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either!
French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.
Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.
On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks.
At the conclusion of the study, the potato eaters had actually consistently lost wei.ght!
I'd venture a guess that the reason the people lost we.ight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal!
An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.
Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein.
On that note, I have one of my favorite recipes for you, using potatoes.
Geary's Lean-Body Potato Side Dish
Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
1 red pepper
1 green pepper
1 yellow pepper
1 or 2 onions
a couple cloves of garlic, finely chopped
1 or 2 Tbsp extra virgin olive oil
a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)
Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil.
Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.
I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer potato recipe idea! That's about all for today.
Have a great week, and I'll be back in touch soon.
Stay lean,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Hello Carbs
Eat Right!
Hello, Carbs!
Who hasn't been tempted by no-carb diets?
They seem to work, and they yield results quickly.
But what about those of us who can't part with fresh-baked bread or steaming rice?
I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly!
Plus, breads and cereals can add important fiber to your diet and give you energy to keep going!
We all need those benefits!
I've learned that you can eat carbs and still lose weight.
You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:
Whole-grain bread
Whole-grain or legume-based pasta
Whole-grain cereal
Barley
Quinoa
Brown and wild rice
Oatmeal
Popcorn
Sprouted grains
Now I feel the need to share it with the world following my huge success in weight loss.
I wish everyone the best of luck and SERIOUSLY RECOMMEND THIS.
Try the New ACCELERATED Fat Burning Diet right here
Trust me.
You won't be disappointed.
Good luck to you
Hello, Carbs!
Who hasn't been tempted by no-carb diets?
They seem to work, and they yield results quickly.
But what about those of us who can't part with fresh-baked bread or steaming rice?
I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly!
Plus, breads and cereals can add important fiber to your diet and give you energy to keep going!
We all need those benefits!
I've learned that you can eat carbs and still lose weight.
You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:
Whole-grain bread
Whole-grain or legume-based pasta
Whole-grain cereal
Barley
Quinoa
Brown and wild rice
Oatmeal
Popcorn
Sprouted grains
Now I feel the need to share it with the world following my huge success in weight loss.
I wish everyone the best of luck and SERIOUSLY RECOMMEND THIS.
Try the New ACCELERATED Fat Burning Diet right here
Trust me.
You won't be disappointed.
Good luck to you
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