Never crave naughty foods again (here’s how)

Never crave naughty foods again (here’s how)

food cravingsYou wake up each morning with every intention of eating “good” today.

You’ll skip the drive thru line on your way to work then you’ll refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon and you won’t even think about having dessert after dinner.

But then your cravings kick in…

Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your honey surprises you with a bowl of your favorite ice cream.

You tell yourself that tomorrow will be different.

Tomorrow you won’t give in to food cravings.

But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.

Why Do Food Cravings Always Win?

Let’s face it, we live in a world where food temptations are everywhere…which leads to cravings, which leads to eating things that you shouldn’t, until it leads to pounds gained. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

food cravingsStores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren’t enough, the people in your daily life are another (constant) source of food temptation.

To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. So you use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. Thus, a habit that’s not easily broken.

New Technique to End Food Cravings

Food cravings don’t need to have the upper hand on you anymore. So here’s how you can fight back using your most powerful asset: your brain.

Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.

Try This Powerful Mind Exercise: Imagine that you are once peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time. You feel wonderful about the river because it’s making you feel happy.

Now change perspectives for a moment. You are now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.

Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll also break this process down for you in two steps:

Step One: Create a STRONG Negative Association with Unhealthy Food

You may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.

Take the wrong food off that pedestal by listing off everything negative about them…

These foods make you unhealthy.
These foods cause weight gain.
These foods drain your energy.
These foods kill your confidence.
These foods lessen your quality of life.
These foods damage your love life.

Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place.

Step Two: Create a STRONG Positive Association with Wholesome Foods

Now that your mental food pedestal has been cleared, put truly wholesome food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are the place to start.

List off the things that you love about healthy food…
These foods make you healthy.
These foods promote fat loss.
These foods boost your energy.
These foods build your confidence.
These foods improve your quality of life.
These foods enhance your love life.

I encourage you to immerse yourself into the world of healthy, wholesome foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.

Use the technique above consistently and you will soon find that healthy, wholesome foods are your favorite. And craving the wrong foods will be a thing of your past.

So call or email me today and I’ll get you started on a fitness program that will change your life and your body forever!

Focus on the New Additions

So you’ve decided to ditch your old eating habits and to embrace a new diet of lean proteins and lots of veggies. You surely know that your new eating strategy will lead to many pounds lost…but you can’t get your old favorite foods out of your mind.

Watch out!

When you spend time dwelling on the burgers and pizzas that you loved, you’re surely setting yourself up for a relapse.

Thus, the best way to stick with your new healthy eating habits is to focus on all the new foods that you now enjoy. And so, get a new cookbook or visit websites that present new and tasty ways for preparing healthy food.

Find new favorite foods to love-foods that are certainly healthy and guilt free.

White Bean Hummus

Use this white bean hummus instead of creamy dressings or cheese in your sandwich. Since hummus is filled with healthy protein and fiber.

Servings: 8

Here’s what you need…
2 cans white beans, drained and rinsed

food cravings
1 small onion, chopped
3 cloves garlic, minced
1/2 cup whole wheat bread crumbs
1 Tablespoon Dijon mustard
Juice of 1 lemon
1 teaspoon olive oil
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
dash of salt

Throw everything into the food processor then blend until smooth and creamy.

Then spread onto bread or use as a dip for cut veggies.

Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.

Check out this link to find the 2 healthiest sweeteners to replace sugar and aspartame:

Don't Believe These Three Supplement Myths

Don’t Believe These Three Supplement Myths

If you could live a longer, healthier life by taking a small pill each day, you’d do it wouldn’t you? You’d be crazy not to! So with this fact in mind, the incredible growth of dietary supplements makes sense. An estimate of one out of every three Americans currently takes some sort of nutritional supplement each day. According to government statistics, more than $11 billion is spent each year on vitamins and minerals in the U.S. alone!

health and nutritionThis extreme interest in health and nutrition is, unfortunately, fueled by false advertisement. The Internet, television, and product labels make claims not backed by science, fooling millions and reaping a sizable paycheck. Furthermore, in America, Food and Drug Administration regulates supplements the same way that foods are, not as if they are medications. Thus, supplement manufacturers aren’t required to back their claims by science.

In your quest for fitness, don’t be fooled by these three myths surrounding the use of nutritional supplements.

Myth #1: “More Is Better”

health and nutritionIf vitamins, minerals, botanicals, and herbs are good for you and available over the counter, they must be safe to take in high doses, right? Science has proven otherwise. You feel a cold coming on so you pop the vitamin C pills and lozenges to ward it off, but too much of certain vitamins and minerals can be dangerous. For example, when you overdose on vitamin C, your body loses its ability to absorb copper; too much phosphorous and your body can’t absorb enough calcium; vitamins A, D, and K can build up to toxic levels when large doses are taken; too much vitamin A will put you at risk for osteoporosis; vitamin E may increase your risk of stroke; and iron your risk of heart disease. And you thought those supplements came with no risks.

When choosing a multivitamin and other supplement, look for ones that contain no more than 100 percent of each ingredient and be careful of combining a multivitamin with another vitamin supplement.

Myth #2: “A Supplement Will Make Up for My Unhealthy Diet”

Hate vegetables? Drink too much caffeine? Like to skip breakfast? Well, be wary of relying solely on supplements to make up for your nutritional deficiencies. Your body is better able to absorb nutrients from real food. So supplements should only be taken as icing on your healthy cake. Besides, relying on supplements to fill in nutritional gaps can put you at risk for the overdosing dangers mentioned above.

With a healthy diet that includes plenty of fruits, vegetables and lean proteins, you’ve got little room for the need of supplements. Eating a healthy well-rounded diet will also provide millions of phytonutrients unavailable in supplement form. It also helps your supplements be more effective when you do take them, as supplements are made less effective when taken on an empty stomach.

Myth #3: “I Can Trust the Claims of Supplement Labels”

Many supplement containers describe the health benefits their ingredients aim to provide. These range from increased vitality to improved disease immunity. Great as these claims may sound, there are no significant and proper research to back them up. They are, however, great marketing tools that will pull you in and trick you right out of your money.

It isn’t surprising that the claims of supplements aren’t proven by anything other than anecdotal evidence. Recently, independent research found that 30 percent of products labeled as multivitamins do not include the ingredients in the amounts listed on the labels and occasionally contain dangerous ingredients.

If you haven’t yet become one of my valued clients then now is the time! I’d like to show you how a consistent, challenging exercise program will dramatically transform your body – once and for all!

Call or email today to get started!

Reinvent Yourself
Recent advances in neuroimaging techniques have discredited the old saying, You can’t teach an old dog new tricks. Scientists have discovered that the brain actually has dynamic properties throughout life. This means that your brain is always evolving. Through practice, you are able to change your habits and change yourself.

So go on, reinvent yourself!

Fast & Healthy Fish Tacos
Who said that fish tacos had to be fried? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes.

Servings: 2

Here’s what you need…
health and nutrition1 pound Fresh Skinless Cod
1 Tablespoon Coconut oil
¼ teaspoon Cumin
⅛ teaspoon Garlic powder
½ cup Nonfat Plain Yogurt
1 Tablespoon Apple Cider Vinegar
2 Tablespoons Honey
3 cups Shredded Cabbage Mix
4 Whole Wheat Tortillas
Lime or Lemon to taste

Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine coconut oil, cumin, and garlic powder. Brush over fish. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.

Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.

Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy!

Nutritional Analysis: One serving equals: 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

Please decide

Please decide

If you’re like most people then reading this subject line was a little uncomfortable and you may have even experienced a bit of anxiety.

Make a decision? Do I have to?

We are forced to make decisions every day, but that doesn’t make it any easier.

When you stop to think about it, your life is the sum total of all the decisions that you’ve ever made up to this point. Your health, your mindset, your finances are all an outcome of your decisions.

Some decisions are so small that they seem insignificant…

…and other decisions weigh on you for days because you know that the outcome will change the course of your life.

You’ll wade through a myriad of trivial decisions today – ranging from the flavor of your coffee, to the gas you put into your car, to the food you put into your body. It’s easy to be fooled into believing that these have no real impact on the big picture – – but they do.

You’ll shift over to automatic while making your habitual decisions today – these ones no longer require a second thought since your preferences are defaulted.

The time you wake up each morning, the way you take your eggs, the frequency in which you exercise. Your habitual decisions play a huge part in determining major factors in your life, and these ones aren’t always easy to modify once the habit is in place.

We’re always making decisions…

Big ones like “should you marry him/her”, “should you have another child”, “Should you stick it out another year at that job”? Life changing decisions are certainly forks in the road that demand your full attention and analysis.

There’s a famous quote from General Norman Schwartzkopf: “A bad decision is better than no decision” which makes sense when you realize that indecision is a decision. It’s best to simply bite the bullet, choose a side, and stick with it (unless you realize you made the wrong decision lol).

You make a life changing decision when you chose to become fit.

So I want to help you with that…

I want to help you reach your goal in a big way.

And the fastest way I know for reaching a fitness goal is to begin a challenging and consistent exercise program, like the ones that I offer to my clients.

And that leads us to the decision that I want you to make today…

Will you reply to this email, call, or come in to sign up for my life-changing fitness program?

Spots are filling up quickly – decide now!

Only The Back Label Counts
Never, ever trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are often smoke and mirrors to prevent you from reading the actual ingredient list.

The real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then put it back and choose something healthier.

Easy Turkey Kebabs
Fitness GoalHere’s a great recipe for a busy weeknight dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt.

Servings: 4

Here’s what you need:

  • 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
  • 2 garlic cloves, minced
  • 1 teaspoon olive oil
  • 2 eggs
  • 1/4 cup almond meal (more if needed)
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon cinnamon
  • dash of salt (optional)
  • 2 Tablespoons fresh parsley, finely chopped
  • 1 Tablespoon fresh mint, finely chopped
  1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
  2. Pre-heat your grill or grill pan.
  3. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
  4. Grill for about 8 minutes per side.

Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.<

Punch Something Hard

Punch Something Hard

You’ve probably heard of someone having one of those days where they want to go home and kick the dog and have understood exactly what they were talking about? You can workout at the gym to get some relief from the stress but when punch something hard, particularly if you put a mental image of that stress inducing person’s face on that surface, you’ll even feel better. It can help eliminate pent up feelings and anger that prevent you from being your best. While it’s an active option, it’s not a violent one, but you release all your violent feelings when you do.

Throw a punch at a bag not a person.

You’ll be amazed at just how good you feel putting all your power into a punch you throw at the bag. Pretending it’s a person that’s the center of your anger, your present situation or just hitting it to feel better. It’s anger management and anger release both at the same time. Your dog will feel safe when you get home. Your family will gladly welcome the happier, more relaxed person you’ve become.

Get fitter as you release that anger.

Learning to box away anger and throw a good punch has more benefits than just stress relief. It also helps you burn fat and strengthens your muscles. You’ll be amazed at how much confidence you gain if you’ve always been the smaller person others picked on or teased. Women, in particular, benefit from this type of exercise that gives them a feeling of empowerment.

Have more fun with your workout punching a bag hard.

If you’ve worked out for years and are tired of the same old calisthenics and body weight exercises, you’ll appreciate the change up that working out punching a bag can achieve. You’ll have more fun when you workout and that can be a super way to boost your motivation. Having more fun at a workout doesn’t have to be a motivation boost, it can be just what it is—more fun!

Build coordination by punching away at the bag. You’ll be amazed at how it improves your coordination. It’s like dancing, but with a great deal of vigor.

Heighten fat burning while you learn to throw a punch. This type of workout helps you burn more fat and that spells achieving goals faster.

You don’t have to be male or young to benefit from this type of exercise. Even if you’re an 80 year old woman, you’ll see fitness results you’ll appreciate while also building your feeling of confidence.

See the results you want from your fitness program without the boring repetitive types of workouts. You’ll have more fun and that means more motivation.

3 Healthy Summer Smoothies | Easy Recipes

3 Healthy Summer Smoothies | Easy Recipes

3 Healthy Summer Smoothies | Easy Recipes


It’s time to turn your healthy smoothie game up to 11. These fruit smoothie recipes will certainly tickle your taste buds and keep you cool this summer. In addition, making your own smoothie at home brings a certain satisfaction. When done right, they’re way healthier than ice cream, and when you take the first sip of divine nectar that you’ve concocted, you won’t be able to help but do a celebratory shoulder shake.


So, you’re going to need a blender. If you only have a food processor then that works too. Any time a smoothie recipe calls for bananas, using frozen ones you’ve stored into a sealed bag in the freezer will really add an element of cold, icy, deliciousness that unripe room temperature bananas CAN’T TOUCH. So yes, the next time you have a bunch of bananas that are brown and soft and frankly kind of ugly looking, peel those suckers and throw them in a bag in the freezer for your next smoothie. You’re welcome.


A note about sweetness: A lot of smoothie recipes call for adding brown sugar or another sweetener. News flash: FRUIT IS FULL OF NATURAL SUGARS and the USDA notes that bananas can contain anywhere from 9.91g to 18.59g of sugar. Remember the recommended amounts of sugar per day? [link to simple sugars article] The sugars in these smoothies count toward that number, so enjoy, but don’t go buck wild, sweets are treats, not staples.


So here are three solid smoothie recipes worth incorporating into your smoothie game:


Blueberry, green tea, banana


Serves: 1



  • 3 tablespoons water
  • 1 green tea bag
  • 1 teaspoon honey
  • 1 cup frozen blueberries
  • 1/2 medium banana
  • 3/4 cup milk (almond, soy, rice—whatever you like)




  1. MICROWAVE water on high until steaming hot in a small bowl then add tea bag and allow to brew 3 minutes. Remove tea bag and stir honey into tea until it dissolves.
    2. COMBINE milk, banana, then berries in a blender.
    3. ADD tea then blend ingredients on highest setting until smooth. Stop then add some more milk or water. Stir with spoon and start again for a more liquified smoothie. Pour into glass and serve.

This recipe adapted from:



Banana ginger


Serves: 1



  • 1 cup milk (almond, soy, rice, coconut—whatever you prefer)
  • 1 frozen banana
  • 1/2 cup greek yogurt
  • 1 tablespoon fresh ginger, peeled and grated




  1. COMBINE all the ingredients in a blender, blend on high until smooth.
  2. ENJOY and shoulder shake until your heart’s content.


This recipe adapted from:


Pineapple and banana with kale


Serves 1:



  • 1/4 cup coconut milk
  • 3/4 cup frozen pineapple
  • 1 frozen banana
  • 1 cup stemmed and chopped kale




  1. COMBINE all the ingredients in a blender then puree until smooth and add small amounts of water if it’s too thick for your liking. Continue to blend until the consistency looks right for you.


This recipe adapted from:

So now you’re ready to throw down like a healthy smoothie BOSS. After all, you might as well spread the love, school your friends and family on how to make a healthy smoothie so they don’t have to settle for subpar fruit mush.



Genetic engineering laboratory. GMO food concept

Genetically Modified Foods

Genetic engineering laboratory. GMO food concept

Genetic engineering laboratory. GMO food concept

What are GMO foods – A controversial topic

Let’s take a quick look at what many scientists insist are generally safe and what some consumers consider “Frankenfoods.”

What Are Genetically Modified Foods?

Genetically modified (GM) foods are foods that have had their DNA altered by modern biotechnology or genetic engineering. These processes allow the transfer of individual genes from one organism into another (hence the term GMOs–genetically modified organisms).

What’s the Controversy?

Because there is significant debate regarding the safety and value of GMs, there has also been fierce debate over whether or not the United States should require that label of these foods to disclose they were modified. Biotechnology company Monsanto has backed legislation that could establish a National Law for Voluntary Disclosure of Genetically Engineered Foods. Critics of the bill say that it is anti-consumer and began a petition to reject the bill. And, so goes the argument.

What Are Some Examples of the Benefits and Risks?

These foods perceived numerous benefits and risks. For example, the World Health Organization notes that one of the objectives for developing plants based on GM organisms is to improve crop protection. By incorporating the gene for toxin production from the bacterium Bacillus thuringiensis (Bt) into a food plant, it achieves resistance against insects.

Crops such as golden rice are the product of biotechnology and offer higher nutritional value than their natural alternatives.

On the other hand, many people are concerned that GM foods may have the potential to provoke negative health outcomes such as allergic reactions.

What Role will GM Foods Play in Your Life?

It’s likely you’re already consuming GM foods. You could be fine with that and rest easy at night, or maybe it’s unsettling to you. You are your most powerful advocate. So take some time to learn more about this topic, and let us know in the comment section what you think about GM foods and labeling. If you would like to see us do the deep-dive into the research for you, please let us know that in the comment section as well.


The Proteins You Eat

The Proteins You Eat

Protein-rich_FoodsIf you are trying to lose weight or get back into shape, you’ve probably heard a lot of talk about proteins. The fact is, proteins are an essential part of any diet and knowing more about them will help any weight loss, muscle building, or recovery effort.

What Is Protein?

Protein is the human body’s main source for building muscle, bone, skin, hair, and many other tissues. There are over 10,000 different types of proteins found in the body. Proteins are broken down further into smaller molecules called amino acids.

In total, there are 20 amino acids, and eight of these are identified as “essential.” The body cannot

produce essential amino acids, so they must be obtained in the diet.

Why Are Proteins Important?

Every cell in the human body requires proteins to carry out important biochemical functions. Proteins can be:

  • Antibodies – For fighting infections.
  • Enzymes – For chemical reactions, including reading human DNA.
  • Messengers – To modulate body processes and reactions. Hormones are an example.
  • Structural – For body support and movement which can be skeletal or within the organs.
  • Transport & Storage – To carry and store molecules inside cells.
  • Fluid Balancers – To regulate body fluid and blood pressure control.
  • Energy sources – Used for energy in the absence of carbohydrates.

What are the different types of proteins we consume (e.g., soy, whey, casein, and natural) and how does the body metabolize/use them differently?

  • Soy Protein: Derived from the soybean, soy protein is considered a “complete” protein since it contains all eight essential amino acids. Digested gradually, soy helps develop lean muscle mass. Also, soy protein may reduce free radical formation during exercise, which assists muscle recovery. Soy is available as tofu, soy milk and soy burgers.
  • Whey Protein: Milk has two protein components, casein and whey. Like soy, whey protein is a complete protein. Whey protein can improve lean muscle mass development and may help with weight loss. Quickly absorbed by the body, whey protein is good for post exercise recovery. Whey protein comes in a powder making it easy to mix into nutrition drinks.
  • Casein Protein: The other milk protein, casein provides a more gradual protein release for exercise recovery. Casein showed to be of benefit in increasing lean muscle mass. It also may help with fat loss by increasing your metabolic rate. Casein protein is available in powder and drink forms.
  • Natural Protein: These are found naturally in foods without processing. Some of the best sources of natural protein are eggs, milk, yogurt, cheese, fish, soy, nuts, pork, chicken, and turkey. Beef is also a good source of protein, however, lean cuts are the best choice. Finally, processed meats are not the best sources due to their high salt, fat, and chemical content. Natural proteins are slower in metabolism than other proteins and protein supplements.

Does Soy Affect Testosterone Levels In Men?

Contrary to some reports soy has not showed to reduce testosterone in men or cause feminizing effects. In fact, bodybuilders use soy regularly to build muscle mass and shorten recovery times.

What about Synthetic Proteins?

The term “synthetic” means proteins produced in a laboratory and not derived from a natural source. Although this field of research is developing, there are no widely available synthetic proteins for human nutrition. Other ways the term “synthetic” might be in reference to protein drinks that contain artificial ingredients and sweeteners that may not have nutritional benefits.

What Are Protein Powders?

Protein powders are found mostly as whey, casein, and soy preparations. One of the main advantages of protein powders is convenience. You can get a significant amount of protein in your diet from protein powders while avoiding the extra calories associated with natural proteins. These powders can be useful with:

  • Intense exercise or muscle growth activity
  • Injury recovery
  • Vegetarian diets

There is some controversy as to whether or not the body needs, or can use, the extra protein provided by protein powders.

Protein Absorption Rates

Tofu-beijingchinaThe typical absorption rates of protein from your digestive tract are:

  • Whey 8–10 grams absorbed per hour
  • Casein 6.1 g/hr
  • Soy 3.9 g/hr
  • Egg 1.3 g/hr

How Much Protein Do I Need?

The typical American consumes 1.5 g/kg/day (0.7 g/lb/day) of protein.

The recommended protein intake for:

  • Average Americans = 0.8 g/kg/day or 0.4 g/lb/day.
  • Strength training = 1.4-1.8 g/kg/day or 0.6-0.8 g/lb/day
  • Endurance training = 1.2-1.4 g/kg/day or 0.5-0.6 g/lb/day

The CDC makes these recommendations for protein intake:

Recommended Dietary Allowance for Protein
Grams of protein

needed each day

Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56

When Is The Best Time To Eat Protein?

For athletic performance, it’s generally best to eat protein immediately post-workout. To help muscles recover faster, some recommend protein intake during workouts. This makes protein drinks especially attractive.

Research reveals that protein intake throughout the day (every 3 hours or so) may also provide a performance advantage. This coincides with other advice that says eating smaller meals every 3-4 hours promotes healthy body weight.

It is thought that Casein is especially beneficial during evening intake for overnight muscle recovery due to gradual protein release.


Having a well-rounded knowledge base about proteins improves your nutritional outlook. Add this to regular exercise and a healthy lifestyle, and you’re sure to meet your fitness goals.


Navigating the Sugary Seas of Simple Sugars

Navigating the Sugary Seas of Simple Sugars

TBM Sugar

Navigating the Sugary Seas of Simple Sugars

The sugary seas can certainly lift you on surges of energy or drop you just as quickly; and though the oh so sweet songs of Sirens are alluring, they could also be your destruction. Before you start sailing the seven seas of simple sugars, let us show you how to steer toward moderation and clear of crashes. By the end of it all, you’ll be worthy of being called Captain of S.S. Saccharide and in control of your ship.

 What are simple sugars?

It’s important to know what’s what before navigating the tricky seascape. Simple sugars are simple carbohydrates consisting of one sugar molecule (monosaccharides), such as glucose, fructose, and galactose. Simple sugars may also be two sugar molecules attached together (disaccharides), examples include: lactose, sucrose, and maltose.

As their name suggests, simple sugars are NOT complex carbohydrates, which have three or more sugar molecules attached together. Complex carbohydrates also referred to as starches are in: whole grains, starchy vegetables (potato, sweet potato, corn), beans, and legumes.

 Why does the body need simple sugars and carbohydrates? 

Go ahead, grant them permission to come aboard. You need them for energy and to fuel body functions, especially the brain and nervous system. Sugars have a structural function in the formation of human DNA and carbohydrates link with proteins to form glycoproteins which work in many important body systems such as: 

  1. Immune system
  2. Platelet function
  3. Egg-sperm interaction
  4. Connective tissue health (tendons, ligaments, etc.)
  5. Thyroid function


When are simple sugars harmful?

Beware the first mate, sugar tooth! He’s got a secret mission to overtake the ship and steer it toward doom and disaster and that’s no fun. Simple sugars are safe when taken in moderation. However, a diet driven by first mate sugar tooth can lead to problems with obesity, insulin resistance, and it can worsen (not cause) diabetes.

Simple sugars are broken down into glucose in the small intestine and absorbed through the intestinal walls into the blood stream. With the help of insulin, glucose then enters the body’s cells where the sugar can be used for energy. The unused glucose by the body becomes glycogen in the liver. This glycogen can be broken down again into glucose when the body needs energy but does not have an immediately available food/glucose supply. If sugar tooth gets his way and consumes all the sweets he desires, the liver cannot store all the sugar, and converts into fats such as triglycerides. Thus, this process can lead to excess body fat. If a person gets most of their calories from simple sugars, they can develop malnutrition since many sources of simple sugars have no vitamins, minerals, or proteins.

The mainstream American diet is chock full of hidden sugars in items like baked goods, diet foods, pasta sauce, and beverages. Read nutrition labels to help you stick to these recommended limits of sugar: 

  1. Men: 150 calories or 9 teaspoons/day
  2. Women: 100 calories or 6 teaspoons/day
  3. Pre-teens/Teens: 5-8 teaspoons/day
  4. Children 4-8: 3-4 teaspoons/day
  5. Preschoolers: 4 teaspoons/day


What simple rules can you follow to guide your thinking about the sugars you consume?

Stay the course of health by limiting intake to above recommended amounts and by following these guidelines: 

  1. Satisfy sweet cravings by eating fresh fruits, which are healthy sources of sugar
  2. Limit or avoid foods high in sugar content (candy, pastries, sugary drinks)
  3. Cut in half the amount of sugar you add to food or coffee
  4. Read nutrition labels for hidden sugars found frequently in items such as ketchup, breakfast cereal, granola/cereal bars, yogurt, and spaghetti sauce


What are the alternatives to simple sugars and how do they compare?

 If you feel like your sugar game is stagnant, there are alternatives – these artificial sweeteners approved by FDA

  1. Acesulfame potassium (Sunett)
  2. Aspartame (NutraSweet or Equal)
  3. Sucralose (Splenda)
  4. D-Tagatose (Sugaree)
  5. Saccharin (Sweet ‘N Low)

Like everything, you’ll want to use them in moderation. These artificial sweeteners can be especially helpful for diabetics who must avoid sugary foods. There is some debate about whether or not these sweeteners actually make you gain weight, perhaps by stimulating the appetite because artificial sweeteners have virtually no caloric value. Also, there is no significant evidence that artificial sweeteners cause cancer.


High fructose corn syrup (HFCS) is a liquid sweetener. Commonly used by the food industry as an alternative to white sugar (sucrose).HFCS is metabolized just like any other simple sugar, and there’s no evidence that HFCS contributes to more obesity when compared to other sources of simple sugars. HFCS has around 53 calories per tablespoon vs. 40 calories in a tablespoon of white sugar.


Agave is a syrup or sugar that comes from the agave plant indigenous to Mexico and the southwestern United States. It has 60 calories per tablespoon vs. 40 found in a tablespoon of white sugar. Like HFCS, agave has no distinct advantage or disadvantage in terms of health.


Honey is found naturally from the production of honey bees who uses flower nectar as their source. The great thing about honey is that it’s rich in antioxidants, unlike white sugar or HFCS. However, the glucose that comes from honey raises blood sugar just like any other sweetener. Diabetics should take the same precautions when using honey in their diet. Honey contains 21 calories a teaspoon, compared with 16 calories for refined white sugar.


Well Captain, there you have it. The knowledge and tools you need to sail the sugary seas. You’re smart. You’re ready. If you see an iceberg, steer clear. Bon voyage!