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Artificial Sweeteners

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Why Artificial Sweeteners Will Sabotage your Weight-loss

By Julia Deupree

According to a 2012 Gallup Poll 1, nearly 1/2 of Americans drink diet Sugar Free BBQ Saucesoda on a given day. Diet soda has long been touted as a “healthy alternative” to regular soda because the absence of real sugar decreases the a
mount of calories consumed. The diet “health craze” goes beyond just sodas – consumers are quick to buy products marketed as “Sugar Free” and Diet thinking they are healthier for their waist lines than the sugar laden competitors. But is diet really healthy? Let’s look at some facts:

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Late Night Snacks

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Origin Nutrition Topic 41: Late Night Snacks?  Good or Bad?

The Broscience:

No Carbs after 7:00, because your metabolism slows down.  Take this Article by Dirk’s health with recommends not eating late at night because your metabolism slows down.1  Notice the lack of citations to authority.

The Truth:

The premise behind this broscience is false.  Metabolism during the REM cycle in healthy individuals is often higher than resting metabolism.2  Plus, it has been clinically demonstrated that eating carbs before going to bed helps people fall asleep.3

“Carbs at Night Help with Weight Loss?”

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Low Sugar Oatmeal Cookies

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All you need to Know about Low Sugar Recipes

When dealing with complicated topics like nutrition and fitness, the internet can be a scary place in terms of finding accurate information.  For example, I found these two recipes on two highly respected food websites.

“No Sugar Oatmeal Recipes #1”  Food.com

“No Sugar Oatmeal Recipes #2” Sparkpeople

The recipes read something like this:

3 ripe bananas
2 cups rolled oats
1⁄3 cup vegetable oil (I used olive oil)
1 tablespoon vanilla extract
1/2 cup raisins, 1/2 cup dried cranberries
1/2 cup apple sauce

 

Newsflash internet recipe makers … bananas contain 19 grams of sugar per serving.  And raisins — a whopping 25grams.  Cranberries?  More sugar.  Applesauce?  Unless it’s unsweetened, it is laden with sugar.

So can you make Sugar Free Oatmeal Cookies?

Yes, but to make them taste good, you need use spices instead of sweeteners.  Here’s my favorite recipe:

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Super salad for weight loss

10 Reasons Why More Vegetables Will Increase Weight Loss

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10 Reasons Why More Vegetables Will Increase Weight Loss

One of the biggest objections I hear to eating vegetables is that they take too much time or that it’s easier to take a multi-vitamin.  Multi-vitamins are great, and we actually have some very specific ones we recommend.  But they are a supplement not a replacement for many reasons. Here’s ten reasons why vegetables are better than your multivitamin

Eating more vegetables almost always causes you to lose weight, but that happens for a variety of reasons.

  1. The vitamins and minerals in vegetables makes metabolism more efficient, which in turn raises metabolic rate.  Vegetables also contain flavonoids, which help improve metabolism.
  2. The soluable fiber in most vegetables dampens the glycemic load of most carbohydrates, which reduces blood sugar spikes.
  3. The insoluable fiber helps you remove toxins and bacteria from you GI tract helping your excretory system to be more efficient.
  4. Vegetables have a very low calorie density, which causes them to fill you up.  If you aren’t hungry, you are much less likely to make bad choices.
  5. Vegetables (for the most part) are a safe-don’t-even-worry-about-it diet food.  Being on a diet always involves counting macros and calories to some degree… but if you’re reaching for the greens, you know you don’t have to worry.
  6. Most vegetables have a “negative calorie balance” meaning that it takes more calories to extract the nutrients than the foods have.

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Custom Programming

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Custom Programming Defined

by Paul Roberts

NutritionIf you have had trouble getting or staying in shape because of your schedule (long hours, work stress, children, etc.) a custom written fitness & nutrition program is probably your best bet in terms of improving.  This is true in terms of money & time. Similarly, if you have a compound injury (hips, ankles, shoulders, etc.) getting in shape can be challenging, and an off the shelf fitness program like P90X is just not going to work that well.  Sand & Steel offer numerous ways to work within the confines of your schedule and restrictions.

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Bodybuilding breakfast and Lunch

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Bodybuilding breakfast and lunch for rapid weight loss

Prepared by Dawn Anderson.

Some great examples of healthy and tasty food you can quickly prepare at home to build muscle and lose weight. The key is in quality of the calories– all the food shown in this video help the body get burn calories and recover from a tough workout.

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Protein and BCAA

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We recommend that all athletes that are interested in losing weight and/or gaining muscle take advantage of protein powder and BCAAs.  That said, there is a great deal of misinformation and bro-science floating on the internet.  Coach Paul breaks down the science and explains why you should should be using these supplements.

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Making Beef Jerky Safely at Home

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 Making Beef Jerky Safely at Home

Homemade Beef Jerky

Want to make homemade Beef Jerky?

You’ve come to the right place.  This article will take you through all the steps to make beef jerky safely at home.

Buy your dehydrator.
The Excalibur 3926TB Food Dehydrator is one of the highest rated and most reviewed home use food dehydrators on the market.  If you check the Amazon reviews, you’ll find lots of good uses for dehydrators other than jerky (fruit leather, dried fruit, dried herbs, etc.)  We use the Realtree Dehydrator that we purchased from Dick’s for $150.  No problem so far — but the camouflage doesn’t work — you’ll still see a huge box in your kitchen.

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