Reason #1 — Wheat causes blood sugar disruption, Glycation of your cells, increases AGING, weight gain & boosts Diabetes risk
Here is a little-known fact that’s oftenÂ covered up byÂ the massive marketing campaigns by giant food companies that want you to believe that “whole wheat” is healthy for you… but the fact is that wheat contains avery unusual type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar.
In fact, amylopectin-A (from wheat) raises your blood sugar MORE than almost any other carbohydrate source on earth based on blood sugar response testing that’s documented in studies.
This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause MUCH higher blood sugar levels than most other carbohydrate sources.Â If you don’t believe me, here’s something you should know… I ran personal blood sugar tests on myself using a blood glucometer about 45 minutes after eating 2 slices of wheat bread vs eating a bowl of oatmeal, with equivalent grams of carbohydrates.
The blood sugar test results of wheat vs oatmeal:
2 slices of whole wheat toast:
45 minutes after consumption:Â Blood sugar spiked from 86 fasting level to 155
1 Bowl of Oatmeal (equivalent grams of carbs to 2 slices wheat toast)
45 minutes after consumption:Â Â Blood sugar increased from 86 fasting level to 112
As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.Â Clearly, the whole wheat spiked blood sugar MUCH higher than the oatmeal, and if you don’t know, 155 is a massive blood sugar reading that will certainly contribute to faster aging if you eat wheat frequently… and most people eat wheat without even thinking about it at almost EVERY meal…Yikes!
Not only that, but the high blood sugar spikes caused by wheat also makes your body pump out more insulin which makes you pack on more body fat… Not fun at all!
These massive blood sugar spikes from eating wheat daily also cause damage over time to your blood sugar regulation system, harming your pancreas, causing insulin resistance, and eventually causing type 2 Diabetes.Â I think we have a strong case against eating so-called “healthy” wheat!
Reason #2 — Gluten and other gut-damaging compounds
The topic of gluten is on fire in the media lately… But most people are confused as to whether there’s any real health risks with gluten for the average person that doesn’t have Celiac disease.
The truth is that even if you are not officially “gluten intolerant” or “gluten sensitive“, there are hundreds of published studies that indicate that gluten can cause inflammation in your digestive system, and even cause “permeability” in your gut, which can lead to a health condition that’s on the rise lately called Leaky Gut, as well as other digestive issues and autoimmune problems.
Scientists theorize that the reason gluten is causing these digestive system problems is due to the excessive hybridization of wheat over the last 50 years, which has created newly modified gluten molecules that are foreign to the human digestive system compared to the ancient wheat that humans ate for several thousand years historically, and even compared to the wheat that your grandparents ate 50+ years ago.
Reason #3 — Antinutrients and mineral blockers in wheat
The third reason that wheat is terrible for you is that it contains what’s called “antinutrients“, which are naturally occurring compounds in the wheat plant, but can cause undesirable effects in humans that eat too much of them.Â One of these antinutrients is called phytates, which blocks the absorption in your body of certain minerals like zinc, iron, manganese, and calcium if you eat wheat too often.
Again, most people eat wheat with almost every meal (cereal in the morning, bread on sandwich at lunch, and pasta or bread at dinner), so this can cause a mineral deficiency in your body over time that leads to many health conditions.
Wheat has other mineral blockers and antinutrients aside from phytates, such as lectins.Â Lectins are another constituent of wheat that causes gut irritation.Â Yet another reason to minimize or eliminate wheat from your diet.Â There’s absolutely nothing “essential” about wheat in the human diet…It simply does more harm than good…period.
You’ve heard a million times from health experts, bloggers, and on the news that sugar is terrible for you, but most people don’t truly understand WHY it’s so bad…
In fact, most people falsely think that if they eat sugar, they can just exercise a little bit harder that day or the next day so they can “burn it off”… Unfortunately, that kind of thinking will lead you to an early grave.
It’s not as simple as just “burning off sugar” — It’s about what itÂ does internally to the cells of your body, and how sugar gums up your internal workings, causing disease.
Once again, I’m not exaggerating here, so pay close attention…
If you knew exactly why sugar is so bad for you and exactly what it does to your cells in your body, I promise that you would think twice about eating that piece of cake, candy, sugary soft drink, fruit juice, or ice cream, or feeding them to your children.
Here are just a few of the reasons that sugar is killing you…
- Just like we talked about above with wheat, sugar also causes extreme fluctuations in your blood sugar, and excess blood sugar causes Glycation inside your body, which accelerates the rate of aging of your organs, skin, arteries, and joints.
- Sugar also raises your triglycerides to dangerous levels, which can lead you to heart disease.
- If that weren’t bad enough, eating sugar too frequently also causes type 2 diabetes in the long run because you wear out your pancreas and insulin sensitivity.
- And if you need even MORE reasons why sugar will kill you, sugar also slows down your white blood cells, making infection more likely, and even allowing CANCER cells a better chance to form in your body.
Scary stuff huh!
Of course, you already know that sugar makes you fat, and gives you excess calories without any beneficial nutrients whatsoever.
To clarify, when we talk about how much damage sugar does to your body, we’re NOT talking about tiny amounts such as having 5 grams of sugar from a teaspoon of honey in your tea… Small amounts of natural sugar like that are not a problem.
The REAL damage occurs when you eat that piece of cake and ingest 40-50 grams of sugar in one sitting, or that bag of candy with 35+ grams of sugar, or that soft drink with 45 grams of sugar or more… Or even that so-called “healthy” smoothie at the local smoothie shop that contains a whopping 80 grams of sugar because of all of the fruit syrups they use in them.
Now that you know why sugar, wheat, and vegetable oils are killing you and your family, maybe you’ll think twice about eating cereals, breads, bagels, muffins, candy, and processed foods or fried foods from restaurants that are cooked in vegetable oil.
Here are some examples of foods below that you might be eating and didn’t even realize they are making you fatter, and causing diabetes, heart disease, and cancer…
Positive thinking plays a significant role in your weight loss efforts. Perpetual negative thoughts can lead to self-defeating behaviors such as going off your diet, overeating and skipping your exercise routine. Positive thoughts, on the other hand, can increase your motivation and energy level.
Positive Thinking and Weight Loss
Positive thoughts are empowering. A negative attitude can set processes in motion that makes losing weight difficult, if not impossible. Berating yourself every time you eat the wrong foods, constantly focusing on what you cannot eat and approaching your exercise regimen with dread are all ways that negative thought patterns can sabotage your weight loss efforts.
When you hold a negative image of yourself, you rob yourself of much-needed energy. When feeling powerless, depressed or unmotivated, it’s easy to skip your daily workout or eat a bag of potato chips to feel better. However, tuning into how you feel, acknowledging those feelings and transforming those thoughts into something more positive can actually help you to achieve your weight loss goals faster.
Strategies for Increasing Positive Thinking
A common response to those who tell you to think more positively is often: “I feel what I feel. I can’t help how I feel.” Positive thinking is only effective if it is in alignment with your true feelings. If you sincerely feel down about your body weight, telling yourself that everything is okay will often create internal discord.
The trick is to tap into those feelings that ring true for you. For example, keep a daily journal in which you write down your negative thoughts and feelings. If you feel you are lacking in willpower or just can’t overcome your cravings, write those thoughts down. When you acknowledge the darker emotions, they often tend to have less power over you.
It is important to then make a conscious effort to transform your thoughts. It may be true that you often cannot overcome your food cravings or stick to your diet. However, if there are times when you are able to stand strong, then focus on those moments and celebrate the triumphs. Maybe you put less sugar in your coffee today and said no to a second slice of pizza. Giving attention to the positive things will help to create greater self esteem and motivation to continue with your weight loss efforts.
Positive Thinking and Setting Manageable Goals
One of the ways that a negative attitude can prevail during dieting is if you have set unreasonable goals for yourself. Trying to exist on an extremely low-calorie diet or setting your weekly weight loss goal at an unattainable number often sets you up for failure.
To increase weight loss success, set achievable goals. Losing one or two pounds per week is a reasonable goal and can generally be achieved without extreme measures. Weigh yourself weekly; every week that you reach your goal, acknowledge your success. This will perpetuate positive thinking. Before long, you’ll find that your motivation and energy have increased, and the pounds are coming off.
The Excuse Buster: With almost every weight loss attempt, there is an underlying sense of “walking on eggshells”. Have you ever felt like you must do everything exactly right or be doomed to failure? Have you ever worried that “this time” would end up being like all the rest of the times you’ve tried to lose weight and couldn’t stick to it?
This line of thought stems from fear and it is more destructive than you can imagine. Why? Because the more you fear or worry about something, you are more likely to act in ways that perpetuate it. For example, if you fear that one wrong move will ruin your diet completely, what do you think will happen if you do slip up and eat a food that is not on your plan? Most likely you’ll conclude that you have failed and throw in the towel. Underlying this fear of failure is the belief that you will fail no matter how hard you try to succeed.
Don’t allow fear-based thinking to destroy your attempts to create a better life. Begin today by expecting success with your healthy habits and everything else you want in life. Learn to see minor slip-ups as learning experiences. Analyze them and understand why they happened, and come up with ways to prevent them from happening again. Develop a better awareness of your own strengths and weaknesses, and strive to improve in all areas – not from an unrealistic expectation of perfection, but from a desire to do the very best you can in everything you do.
Start each day with a positive expectation of success. Believe you are already successful, and you are becoming more successful every day. Just like fearing failure makes it more likely to happen, expecting success make it much more likely to happen. You just have to choose which one you will give most of your focus to.
IÂ used to be the queen of excuses when it came to weight loss. â€śIâ€™m big boned.â€ť Iâ€™d say. â€śJust look at my rib cage. Iâ€™m thick.â€ť I remember uttering those exact words to a friend in the midst of my yo-yo dieting cycle of hell and fat talk era. Itâ€™s true, I am not petite by any means, but that didnâ€™t really account for the extra 30 pounds I was carrying around, and then the 20 more I gained. At that time I needed to latch onto an excuse. It was easier than changing my bad habits and admitting the truth: I ate too much and I moved too little. Now, Iâ€™m not saying that is necessarily true for others who arenâ€™t svelte according to societyâ€™s standards. Lord knows there is a gradient of healthy body sizes, all of which we do not see in traditional media on a regular basis. Beauty has been defined for us as tall, slender, cellulite-free and pretty much underweight. That image of the â€śperfectâ€ť female form is an illusion, and I think we all know it, yet itâ€™s what drives so many of us to continue the yo-yo dieting cycle of hell. Now, if we throw the image of the â€śperfectâ€ť body out of our minds and stop the pursuit of a particular body shape (and even to some extent a specific number on the scale), what is stopping us from eating a bit consciously and moving a little more? Iâ€™m convinced that feeling bad about our bodies is on top of the list of things that keep us from losing weight. Itâ€™s the root factor that drives people to look for other excuses not to be a bit more responsible with their food choices and take an active role in their overall health. The following are 10 excuses I have used (or have heard others use) to explain why weight loss is impossible when really, I think, it comes down to a bad body image. 10. Eating healthy is too expensive. I donâ€™t buy it (pun intended). Sure, eating organic can cost you an arm and a leg, but there are many other choices. It may be the harder choice to skip the fast-food dollar menu but as a good friend of mine said on Facebook recently â€¦ 1. Two bananas 2. Six eggs 3. 1/2 pound brown rice 4. An avocado 5. 1 pound dry black beans 6. An apple 7. A bag of frozen vegetables All are either under or around a dollar. There are other options than the dollar menu at fast food restaurants. And if you really, REALLY want the fast food, there is nothing stopping you from making a better choice there as well. I once wrote a post about how to eat cheap and light at McDonaldâ€™s. It is possible. I do it all the time.
9. I donâ€™t have any time. No one has time. No one. We all work, have families and homes to clean. We all only get 24 hours a day. We all make time for the things that are important to us. I wrote a post last year about this. Instead of saying â€śI donâ€™t have time to eat healthyâ€ť say â€śeating healthy is not my priorityâ€ť and see how that sits with you.
8. Itâ€™s too hard. Yes it is hard. Iâ€™m not going to lie. So are things like going to school and working and raising kids. Life is hard. I woke up at 5:25 this morning so I can get to the gym because it was the only time I had today. I have chicken legs cooking in the Crock Pot right now because I know I wonâ€™t have time to make dinner before the 8-year-oldâ€™s Scout meeting. Would it have been easier to skip the gym and hit a drive-through on our way there? I guess, but Iâ€™ve made it a priority to work out and cook more meals at home â€“see No. 9 above.
7. If I just look at a brownie I gain 5 pounds. This is one of my favorites because Iâ€™ve used it hundreds of times. The truth is I had no self control around brownies because I was stuck in a cycle of deprivation and binging. I had to learn that the brownie (or whatever) had no power over me. Iâ€™m not cursed with some miraculously slow metabolism that absorbs calories through my eyeballs. I just had to learn the brownie isnâ€™t worth it. And if it is, then I my next meal should be a little lighter.
6. I donâ€™t know how to start. Yes you do. Just make your next choice a better one. Donâ€™t think todayâ€™s going to be your last day eating junk because youâ€™ll be perfect starting tomorrow. There are no â€ślast mealsâ€ť unless youâ€™re on death row. (Are you on death row? I didnâ€™t think so.) Stop using the â€śI donâ€™t now how to startâ€ť excuse and order a darn salad for lunch.
5. I have no willpower. Again, I donâ€™t buy it. Itâ€™s not about willpower. It comes down to a state of mind. I will bet there have been times you had willpower. You said no to that office cookie. You made it to the gym when you didnâ€™t want to go. What was different then? Iâ€™m going to bet it was Jan, 1 or the day you decided you were going to start some new diet. You had that motivated state of mind and you can get it back; it just takes some work and confidence. Stop saying you have no willpower and making it a self-fulfilling prophecy.
4. No one supports me. Let me guess, your spouse eats a lot of junk food. He/she doesnâ€™t want to lose weight. They like being lazy. Welcome to my world. You canâ€™t wait for anyone else to make these kind of changes for yourself. If you arenâ€™t getting the support at home, reach out online. If you donâ€™t like social media, find a group at your gym. There is support out there; you just need to take the first step and find it.
3. I donâ€™t like exercise. Again. Do. Not. Buy. It. Sure, maybe you donâ€™t like the gym â€” I can understand that. I hated the gym until a few years ago. Maybe you donâ€™t like running. OK, I get it. I wasnâ€™t always a runner either. Hereâ€™s the thing: exercise doesnâ€™t mean you HAVE to go to some gym to pick things up and put them down. It doesnâ€™t mean you have to suffer through a step class if it isnâ€™t your thing. It means you MOVE YOUR BODY. Iâ€™m guessing you are a human being and therefore your body likes to move. I donâ€™t care what you say â€” your body craves exercise, all you need to do is find the activities you like. Really have no idea? Start with walking and go from there.
2. I love to eat. Really? ME, TOO! Nice to meet you. Can we be friends? Seriously though, there arenâ€™t too many people I know who donâ€™t like to eat. What do you love to eat and why? I know for me, when I grab a bag of Doritos out of the pantry or order an entire pizza for myself itâ€™s not a love of food driving those decisions.
1. Why bother? Iâ€™m just going to gain it back. NOOOO! Thatâ€™s because you are thinking of this as a diet. ITâ€™S NOT A DIET. Stop thinking that way and continuing the on-plan/off-plan mentality. Make conscious food choices, move a little more and accept the fact that you will probably never look like an airbrushed Victoriaâ€™s Secret model. Then whatever weight you do lose will be permanent and you can break out of the yo-yo dieting cycle of hell for good. Disclaimer:
*This post isnâ€™t written to shame anyone into losing weight. Iâ€™m specifically talking to those who want to and are currently stuck in the yo-yo dieting cycle of hell. Iâ€™ve been there. It sucks.*
Booty, booty, booty, booty rockinâ€™ everywhere.
People are obsessed with their butts and achieving that perfect ass. The fact is that most people know what they have to do in order to get one, but they are not willing to put in the effort and time to attain it.
Perfect asses do not just happen overnight nor do they grow on trees (geez, if only!).
You have heard the same damn thing over and over: Squats, Lunges, Burpees-OH MY!
Well, there is a reason for that: THEY FREAKING WORK!
Here are 10 of the best exercises to set your glutes on fire and start the process of building up your badonkadonk:
- Plant your feet flat on the ground, about shoulder-width apart.
- Point your feet slightly outward, not straight ahead.
- Never let your knees extend beyond your toes.
- Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
- Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
- Tighten your whole body when you perform the squat.
- Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
- Keep the upper body tight at all times.
- Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
- KeepingÂ absÂ tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
- Press back toÂ start; squeeze your glutes.
- Get on all fours on mat (hands under shoulders, knees under hips).
- Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
- Lower knee without touching floor; lift again.
- Switch legs; repeat.
1. Place your body on an all-fours position. Elbows should be slightly bent.
2. Back should be parallel to the ground, not arched or swayed downward.
3. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for aÂ second and slowly return to the initial position.
4. Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
- Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
- Clasp your hands in front your chest.
- Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
- Your lower right leg should remain nearly perpendicular to the floor.
- Your left foot should remain flat on the floor.
- Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.
- To prepare for the split jump, stand with one foot forward and the other foot back in a lunge position.
- Bend your knees slightly. Position your arms in front of your chest, elbows bent and hands in fists and touching.
- Jump up, swinging the back leg forward and the front leg to the back.
- Land with bent knees and come down into a full lunge so your back knee almost touches the floor.
- You may be tempted to lean forward as you do this move, but try to keep yourself as upright as possible.
- Once youâ€™ve landed, immediately jump up again and alternate legs.
- Stand with feet hip-width apart, arms by sides.
- Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back.
- Jump to left, switching legs and arms to complete 1 rep.
- Lie faceup on the floor with your knees bent and your feet flat on the floor.
- Raise your hips so your body forms as straight line from your shoulders to your knees.
- Pause in the up position, then lower your body back to the starting position.
- StandÂ with feet hip-width apart, arms by sides, elbows bent.
- Lunge forward with left leg while swinging right arm forward and left arm back.
- This completes one rep. Alternate sides.
Take a pass on that second drink. When you drink alcohol, you burn less fat, and you do so more slowly than usual, because the alcohol is used as fuel instead. If you were to drink the equivalent of 2 martinis, you can slow your bodyâ€™s fat burning ability by 73%