Just like quitting smoking, cutting out sugar is easier said than done because of its addictive nature, according to psychologist Alexis Conason. When you consume sugar in cake, cookies, ice cream, sodas or yogurt, it activates the same brain regions as other addictive substances like cocaine. Going cold turkey is the best approach to break the addiction and start improving your health.

Sugar in Your Diet

Before weaning yourself off of sugar, look at your diet to identify where sugar hides in all the different foods and beverages your consume. Read food labels and look not only for the word sugar, but also for sucrose, glucose, dextrose, fructose, high-fructose corn syrup, honey, evaporated cane juice, fruit juice concentrates, molasses and agave syrup. Sugar is not only present in sweets, desserts and sugary drinks, but is added to tomato sauce, bread, ketchup, mustard and salad dressings. Get rid of all these sugar-containing foods.

Go Cold Turkey

Some people choose to gradually reduce their sugar intake over a period of a few weeks, but you can accelerate the transition and get rid of your sugar cravings more quickly by going cold turkey. Decide on a date in the coming week or month and prepare yourself mentally. Try not to focus too much on the fact that you won't be able to eat sugar again to avoid the "last supper" effect or uncontrolled binges. Instead, think of your new sugar-free diet in a positive way, and remind yourself that weaning from sugar will allow you to lose weight, get healthier and break your addiction and cravings.

Avoid Refined Grains

In addition to eliminating sugar-containing foods and beverages, it is a good idea to get rid of refined grains and flours in your diet. Even if the white bread, bagels, crackers, pretzels and many breakfast cereals you select do not have added sugar, the refined starches they contain can easily break down into sugar and increase your blood sugar levels, promoting weight gain and hunger just as easily as sugar. Aim to get your carbohydrates instead from fresh fruits, sweet potato, broccoli, squashes and other vegetables, as well as nuts, natural nut butter, plain milk and yogurt.

Be Prepared

The first few days after weaning yourself off of sugar and refined carbohydrates can be difficult. Be aware that many people experience more cravings, low energy levels, irritability, headaches and dizziness while the body adapts to a sugar-free diet. This transition usually lasts a few days. Drink plenty of water and eat lots of vegetables, fruits, nuts and other healthy foods to alleviate side effects. Once your cravings disappear and your energy levels improve, you will know your body has weaned itself off of sugar. Stay away from sugar to prevent starting a new vicious cycle of sugar addiction.

If you were to read the nutrition labels of most processed food products, you might find that refined sugars and grains top the ingredients list more often than not. The problem is, these refined carbohydrates provide little to no nutritional value. In fact, consuming too many refined carbohydrates has been shown in studies to cause obesity, high blood pressure, high blood cholesterol and diabetes. Perhaps a more accurate nutrition label should include a warning: overconsumption of this product may cause multiple health problems, even death. 

           

Fortunately, you have a choice. You can say “no” to the countless nutrition-less “food-like” products and instead choose whole-food energy sources. “Whole foods … provide critical nutrients whereas refined grains are not only void of nutrients, they set your blood sugar on a roller coaster ride.

Dangerous Duo

Probably the greatest health issue facing modern humans today is obesity. More people are overweight than ever as the consumption of increasingly common processed foods continues to grow. According to the Centers for Disease Control, more than one-third of U.S. adults are obese, the highest percentage in our history.

           

So how did this get started and why is this happening? A large contributor to the problem is our continuing shift from whole grains to refined carbohydrates, specifically refined flour. Humans have been refining grains since at least the Industrial Revolution, favoring white flour and white rice even at the price of lost nutrients.  Refining grains extends their shelf life, precisely because it renders them less nutritious to pests, and makes them easier to digest by removing the fiber that ordinarily slows the release of their sugars.

           

The fiber that would otherwise slow sugar absorption is destroyed as a by-product of food processing. For example, refining corn into sweetener makes it instantly digestible. High fructose corn syrup effectively becomes glucose, which is essentially predigested food. How stomach turning is that? Eating bread made with refined flour or drinking a cola is just a small step away from injecting glucose straight into your blood stream.

           

As far as sugar goes,  there is no point in arguing the difference between high fructose corn syrup and sucrose, commonly known as table sugar. They’re equally bad; they’re both poison in high doses.  Sugar both drives fat storage and makes the brain think it’s hungry, setting up a vicious cycle.

           

Calorie for calorie, sugar causes more insulin resistance in the liver than other foods. Consuming sugar elevates blood glucose levels, then the pancreas has to release more insulin to satisfy the liver’s needs. Heart disease and other health problems will continue to grow as long as the shift towards eating more refined flour and sugar-laden foods continues.

Whole Foods Are Best

Humans are not biologically hardwired to deal with refined carbohydrates. We are however, perfectly designed to digest and extract nutrients from whole-food energy sources, such as whole grains, fruits and vegetables. We have been genetically programmed to consume whole foods because whole foods deliver micronutrients that are critical for keeping the body alive and healthy with sustained energy.

           

In the case of chronic sugar consumption, the body gets confused and insulin production increases, causing too much glucose to be stored as fat. The sugar keeps circulating (in the body), resulting in insulin resistance and inflammation (the core cause of most disease), illness, weight gain and faster aging.

           

However, when we eat whole foods, there is a gradual release of glucose due to the fiber and micronutrient compounds. Eating whole foods helps to minimize inflammatory health issues.

Do you want to stay motivated and disciplined, but find it hard to resist the urge to skip workouts, or eat junk food? Well, you may be suffering from a lack of PMA, or Positive Mental Attitude. Below are 5 tips that will help in keeping a positive mental attitude while reaching your fitness goals.

What You Think – You Become 
If you spend time thinking about what you want to achieve you are more likely to get it than if you don’t, right? A great start is to imagine what you want to achieve with your body. Think about what your body will look like. Imagine how you will feel living in this body. Think about the response you will get from others, and about the confidence you will have. If you are having trouble imagining your ideal body then find a photo in a magazine and cut it out. Hang it up and look at it each day, knowing that you will look like that. Stay focused on the goal.  

The Power of Support 
Surround yourself with others who are striving for health and fitness goals. Gym and health clubs are a great resource for like-minded people. The web lets you connect with people all over the world. Develop support networks of family and friends who understand your desire to change, and can be a source of support and encouragement when you might be feeling weak. Provide support and encouragement to others and before you know it you will have the support and encouragement of those around you.

Positive Exposure
Maybe you are not a naturally positive person. Maybe you tend to see life as half-empty. Take time to read positive books and articles. Anthony Robins has made a career out of preaching positivity. Pick up the world-famous book “Success Through A Positive Mental Attitude”. Read inspirational quotes. Take time to read health and fitness articles on the web. Over time you will find that you begin to reframe your life in more positive terms. “Problems” will become “opportunities”. “Setbacks” will become “challenges”. Your language will begin to change, and limitations will disappear.

Know When It Is Time To Change
If you are not feeling especially enthusiastic about your next workout, or do not want to see another chicken breast on your plate, then you might be suffering from burnout. Negative thoughts will often arise when one is in need of change in their routine. Maybe taking a day or two off from the gym, or allowing yourself to have a special meal will re-energize your body as well as add some more positive associations to your fitness plan. Negative thinking, especially when it is not your normal thought process, is usually a sign that it is time to make some changes. Listen to your thoughts, as they can be a gateway to the mind!

Recognize Your Progress
It is difficult to feel positive if you do not see progress.  Measure your fitness progress, and recognize your accomplishments. If you were able to get in one more workout this week than last, you are progressing. If the scale changes in the right direction, then know that you are on your way to becoming the body you imagined being. If you have a week that did not go well, then look at what went wrong and know that you have learned a valuable lesson that will help you in future weeks. Track your progress knowing that nobody has success all the time. Those who make it to their goal are able to see setbacks as learning opportunities. Take time to review your progress, and let it be positive motivation propelling you toward your goals.

While counting calories may help you lose weight, to achieve total health and optimum fitness you’ll need to look beyond the calories, and recognize that not all calories are created equal. If you’re looking to see some real results in your fitness and wellness journey, keep reading because today I’m taking you through this comprehensive guide to mastering your macros…

1. What’s a Macro?

Before you can track your macros, you need to know what they are exactly. Well, ‘macro’ is short for macronutrient and it refers to the process of counting the exact amounts of carbohydrates, protein, and fats you consume in any given day.
It’s a practice that’s been popular amongst elite bodybuilders and physique competitors for ages and has become quite popular with crossfit competitors and those following a paleo diet in recent years. Don’t confuse macronutrient (fats, carbs, protein) with micronutrients (vitamins and minerals). While not talked about as much, technically alcohol is a fourth macronutrient because it contains calories, and all calories come from macronutrients.

2. Protein

There are so many diets and nutritional regimens out there these days that put the focus on protein, and there is some good reason behind this. An adequate protein intake can build muscle or prevent muscle loss if you’re not getting enough calories, it controls your hunger and keeps you feeling fuller for longer and it requires more energy from the body to digest when compared with other macronutrients, which means it burns more calories through digestion.
The best sources of protein is meat, dairy, fish, eggs, and protein shakes and the amount of protein you should be consuming daily all comes down to your goals and your lean body mass (that is your total weight minus your body fat percentage).

3. Fats

It wasn’t long ago that the health world waged a war on fat, and low-calorie diets seemed like the smart way to eat healthy. Thankfully, we’ve since learned that there are good fats and bad fats, but when it comes to counting macros, fats means both the good and the bad (saturated, unsaturated and cholesterol.)
Fat is the second macronutrient and we need this essential nutrient to absorb vitamins and minerals, help with brain function, regulate hormones and many other important bodily functions. You can get fats from a lot of places, among the most common are meats, nuts, nut butters, oils, fatty fish and avocados. As with protein, the amount you need depends on your fitness goals, weight and body fat percentage.

4. Carbohydrates

Carbohydrates round out the three essential macronutrients and while for a while carbs were the enemy, they have their place in any diet. Carbohydrates are stored in the brain, blood, liver and muscles as glycogen and our body uses them for essential energy.
Carbs are easy to find and sources include fruit, vegetables, grains, processed foods/drinks and pretty much anything that you get a strong craving for. There’s a pretty wide range with it comes to the question “How many carbs do I need?”.  Again, your target amount will depend on your fitness goals, weight and body fat percentage.

5. Macros vs. Calories

One of the most confusing parts of mastering your macros is understanding the differences as well as the relationship between calories and macros. As I stated, all calories come from macros, which means, each macronutrient has a certain number of calories. We measure macros in grams, so one gram of protein has 4 calories, one gram of carbs has 4 calories, one gram of fat has 9 calories and one gram of alcohol has 7 calories.
To test this out, take a nutritional label, multiply the grams of protein by 4, the total grams of fat by 9 and the total carbs by 4 and you should get roughly the total calories per serving (give or take a few calories due to rounding.) While counting calories alone will help achieve weight loss goals, macros are the key to a balanced approach to weight loss and optimal physical health.

6. How Do You Count Macros?

So now that you understand exactly what macros are and why they are important, let’s talk about how you count them. This is the process of counting the amount of fats, carbs, and protein in each item that goes into your body. And that means everything. When you’re eating something that has a nutritional label, this can be done pretty easily with a little math. Count the total fats, total carbs and protein, but be careful to mind the serving size, if you eat an entire bag/box of anything you’ve probably got some multiplying to do because most products contain multiple servings.
For foods that don’t come with a label (i.e., fruits, vegetables, meat, etc) you will need to use a food scale to find out the portion size and then look up nutritional info online and do your additions. Measuring all your food using a scale may sound pretty obsessive, but you’d be surprised how many extra calories come from overfilling measuring cups and spoons each day.

7. Should You Count Your Macros?

This is really the ultimate question and it’s entirely up to the individual and if they feel that it will be beneficial for their fitness goals. There are definitely pros and cons to counting and not counting, and if you’re not already getting the picture, counting every single item you eat and using a food scale to weight all your portions is downright tedious. The other extreme of counting macros is that it can turn dangerous, and can even lead to unhealthy food stigma and the development of eating disorders.
There are advantages of course so you may want to consider taking on this endeavour if you are just shy of your weightless goals and looking to lose the last stubborn pounds; or if your body signals are out of whack and you find yourself craving chips, chocolate and ice cream late at night. If however, you’re already neurotic about weight loss and you have a tendency to stress about it, you’re just getting into fitness and weight loss, or your goal is to just be healthy, I would suggest not counting your macros.

7 Amazing Benefits of Yoga

Why Yoga is AMAZING!

7 Benefits of Yoga

1. Physical: The movements of yoga will carve out a long, lean, strong, and confident body.

2. Mental: All those deep breaths reset your mind back to its natural state: calm, focused, and sharp.

3. Psychological: All the focusing inward illuminates our behaviors and tendencies. The same habits we have on our mat are the ones we have in our lives. We see this, and we gain the freedom of choice. Who do I want to be? We get to create or re-create ourselves each day. Regular practice gives you a clear mind and the inspiration and courage to be constantly expanding and improving your life.

4. Neurological: When your brain is "on yoga" your neurological system is brought back into balance and is conditioned to steer you naturally toward a healthy lifestyle. Our bodies are constantly rewired to make whatever we practice get easier. When we practice healthy, balanced living we get more healthy, balanced living.

5. Intuitive: When there is tension in the body and mind, your intuition gets buried and your body switches to survival mode. Your yoga practice makes space in your body physically, releases tension, and calms your mind, making room for your intuition to float to the surface and guide you.

6. Creative: Creative juices start to flow when your body and mind begin to release mental blocks. Creativity doesn't like to come out when there are stressors, whether from physical tension or mental cloudiness. When the stress melts away, creativity can come out to play.

7. Connected: Yoga is the practice of getting connected. However you choose to view your spirituality, when you practice yoga, you remember that we all are connected, here to help each other, and that we have so much potential when we are kind to others.

Weather is getting warmer by the minute... It is time to think of fun outdoor activities!  At first glance, stand-up paddleboarding, or “SUP” as it’s more commonly referred to, might not look that challenging. How hard could it be to balance on an oversized surfboard while casually paddling along, right? Sure, if you watch someone on a paddleboard, it doesn’t look like the sport requires all that much effort, but once you plant your feet on a board and head out to sea you quickly learn the effort involved goes way beyond what meets the eye. It is common to see people with a strong core with their legs shaking; it is a real wake-up call! Don’t let this increasingly popular sport intimidate you, though. Once you’ve mastered the basics it can serve as an extremely beneficial component to almost any exercise routine. Here’s why SUP can actually be considered an effective form of exercise, rather than just a relaxing recreational activity.  The level of intensity certainly depends on what type of water you’re boarding on, but even if you’re just paddling along over flat, calm waters your balance, strength and endurance will be put to the test all at once. Add waves to that equation and your workout will be increasingly more difficult. SUP puts nearly every single muscle in your body to work, but one area that’s targeted the most while you’re out on the water is your core. Maintaining your balance requires constant engagement of your abdominal muscles and, along with the muscles in your upper body, they’ll contract as you row from side to side. When most people think SUP, they assume it’s all about the arms—it's not. It works your core and legs through the movement of bringing the paddle to the board. Specifically, SUP engages the deltoids, rotator cuffs, traps, pectoralis major, latissimus dorsi, supraspinatus, and your abdominal muscles.

Everyone wants to get more done in a day, and with our hectic lives, sleep is usually the first   activity to be sacrificed.  The Better Sleep Council estimates that 70 percent of Americans aren't getting enough sleep - a scary fact considering that too little sleep has been linked to everything from memory loss and other serious cognitive issues to an increased risk of osteoporosis and cancer. But the truth of the matter is that sleeping is free, so you should take all you can get.  More importantly, it's an essential part of fitness and exercise, yet it's very often overlooked. It's true: While training and nutrition can help create a fit physique, so can sleep. Here is how: How Sleep Affects Performance and Cravings A small study conducted by Stanford University Sleep Disorders Clinic and Research Laboratory followed a group of athletes over a three-week period.  They did nothing different but increase their sleep and saw marked improvements in performance, including faster sprint times, longer endurance, lower heart rate and an overall better workout. So if you consider that quality sleep keeps you performing at your best, poor sleep habits may be altering the intensity of your workout.  Less overall energy means less energized workouts. Moreover, rest is critical to the recovery process because while you're resting, your body is building muscle.  This happens most efficiently during sleep, and without enough quality sleep, your body cannot fully recover from exercise. Finally, a lack of sleep can affect diet and eating habits.  Sleep loss has been found to interfere with hunger hormones increasing appetite during the day and brining on cravings. How Exercise Affects Sleep Not surprisingly, the 2013 Sleep in America Survey by the National Sleep Foundation reported that regular exercisers claim they get better quality sleep.  The study also found that vigorous exercisers get the best sleep, non-exercisers have the least energy and those who sit less during the day also sleep better.   Another study revealed that the majority of people who exercised, especially in the morning, woke fewer times throughout the night and spent less time in REM sleep, the lightest stage of sleep. In addition to your fitness routine, these are a few more ways sleep can impact your health: ~ Regulate blood pressure and cholesterol  ~ Reduce stress ~ Increase energy levels ~ Boost immunity ~ Manage cravings and appetite ~ Stimulate mental clarity and memory  How To Get A Good Night's Sleep  If you have trouble falling asleep or getting quality sleep, try these tips: ~ Turn off electronics at least one hour before bedtime to quite the mind and de-stimulate the senses ~ Create a routine by going to sleep and waking up at the same time every day ~ Prepare for sleep by relaxing with music, a hot bath or deep breathing or meditation ~  Avoid drinking liquids within three hours of bed time to ensure sleep is uninterrupted by the need to use the bathroom ~ Avoid caffeine after 3 or 4 p.m. which is a stimulant and may keep you awake ~ Take a 20 minute power nap during the day to re-charge ~ Don't exercise vigorously immediately before bed to allow your body enough time to cool down before sleep ~ Do some exercise during the day as regular exercisers report an easier time sleeping ~ Write down any worries or thoughts that threaten to keep you awake in a journal or notepad you keep beside your bed ~ Replace your mattress every four to five years or get a high quality memory foam bed If you're already sleep deprived and struggling to know whether to trade sleep for exercise, prioritize sleep and aim for just three workouts each week.  Once you're on a regular sleep schedule, you can increase the number and intensity of your workouts. Everyone need different amount of sleep, so it's important to get to know your body and figure out how much works for you.  With enough sleep, you can be more productive, feel better all day long and put more intensity into your workouts.