Tag Archives: sugar

Sugar kills! Cardio is critical! Carbs & fat make you fat! Really?

Too many myths… too little truth! Until now…

Food doesn't make you fat... it makes you happy!

“Sugar kills”

Sure it does… when you OD on it. But so do processed meat and grains and, well, work!

It isn’t that one spoon of sugar you add to your coffee every morning that screws things up for you. It is your healthy sweet breakfast cereals with dehydrated fruit lookalikes and energy bars with 100% real chemicals and guiltless fat free desserts and fruit juices with added vitamins and healthy probiotic flavored yogurts that do! Stay away from making sugar a staple by letting it sneak its way into everything you eat and you’ll be fine having that coffee a lil sweet!

And of course, if that spoon of sugar features multiple times a day, then you’re just asking for trouble. But you’re smart enough to understand that, right?

Verdict – Rarely, add sugar to food and make it less healthy. Dont eat, frequently, ‘health’ foods that have added sugars/sweeteners. 

“Carbs and fat when eaten together make you fat”

No they dont! They make you jump up in joy ‘cos carbs + fat = delicious!

Sure a combination of carbs and fat makes you stuff your face. But you know what else makes you stuff your face ever so often? A combination of stupidity & gluttony! Have some common sense. Eat real food for the most part, stay away from making junk food and nutrition-less foods (like grains and sugar) a staple and you wont have to worry about counting your carbs or fat or calories.

Verdict – Stop fearing food and fix your relationship with food. Understand nutrition and make wise choices. Some common sense goes a long way.

“The easiest way to make your festivals healthy is blah blah”

And what is the easiest way to shut you up?!

Festivals are meant to be a time when folks get together, share memories, laugh and, well, eat! Don’t mess with it. As long as your nutrition is solid year round, going crazy 3-4 times a year won’t do any harm to your health and/or abs! Let me put this in perspective.

1 kilo of fat =  7700 calories. So for you to gain 1 kg of fat, you will have to eat 7700 extra calories in that day! Let’s say your apetite is as big as mine and you do end up eating that many calories. What happens? Your body will automatically force you to eat less in the next few days and set things back to normal. Fat gain is only a problem when this type of gluttony becomes a frequently recurring event. As long as such gluttony is reserved for the truly special 3-4 occasions in a year, you have absolutely nothing to worry about.

Verdict – Stop pigging our every other day, eat real, wholesome and nutritious food year round and go to town on that cheesecake on your (truly) special occasions!

“More is better”

No. Better is better.

If training 3 days a week doesn’t produce your desired results (fat loss or muscle gain), look into nutrition, sleep and stress. Are you eating the right foods? Are you eating the right amounts? Are you staying active during your rest days? Are you getting at least 7 hours of sleep per day? Is your stress level minimal to nil?

If you answered yes to all these questions (and trust me when I say 99.9% of people don’t), then look into your training intensity. Most people’s highs are too low and lows are too high. Are you working hard when you do train or are you just going through the motions? Is your high intensity truly high? Is your low intensity truly low? Only after that should you even maybe consider possibly adding a short workout as day 4.

Verdict – Clean up your act first before asking for more scenes! 

“Early morning is the best time to workout”

I don’t care how many studies have been done on workout timing and calorie expenditure and how convincing the results were, but as far as the real world is concerned, the best time to workout will always be the time you actually can workout! What if early AM workout burns 5% more calories? As a matter of fact, what if it burns 50% more calories? If the only time you can workout is evening, do those numbers even matter to you?

Verdict – Find a time during the day at which you can consistently workout and get it done! Less research, more development.

“Cardio is the critical”

You’re right… if by cardio you meant mobility!

Talk to as many ever beat up athletes as you want and ask them what they wished they did more of. I guarantee you every single one of them will say mobility!

I understand lifting weights is flashy and running marathons pumps you up and sprinting till you can’t feel your legs no more makes you feel like you’re da king… but mobility, as boring, slow and painful as it is, is the thing that will save your ass later in life. As for cardio… thats just a waste of time.

Verdict – Mobility trumps everything else! Without mobility you’re just a big bag of immobile fat or muscle… both equally useless.

“Its all about number of repetitions”

Wrong! It’s about about ROM folks! Not read-only-memory you silly software man. Get off them chairs and look around! Its 2011 and you are fat, wearing bermudas to work and listening to BS boys! We’re talking range of motion.

I would much rather have you perform 3 reps of any exercise with full ROM than 30 reps with compromised ROM. It doesn’t matter if you’re doing a bodyweight lunge or a 200 kilo squat or a weighted pushup or a bicep curl – if your ROM is not optimal, you’re asking for joint issues. Do mobility work, move through your full ROM and take good care of those joints and they will take care of you for a long time to come.

Also realize the irony here – the main purpose you (knowingly or unknowingly) move through a shorter range of motion is be able to move more weight but working through a shorter range of motion results in making you weaker and restricts you from using more weight eventually!

Verdict – If you’re not going all the way… you’re not going any where!

Peace out!

Think Behind The Box – Fruit Juice

There are fools who down soda cans by the dozen and then there are idiots who gulp fruit juice by the gallon. This post is for the idiots.

So you sit down for breakfast with a friend and decide you want to eat your omelet and toast with grape juice (healthy option in most restaurants). I mean come on it’s grapes! No one got fat eating grapes! This has got to be good for you… worst case… this can’t be bad for you. Good food, great company and awesome juice on the side.  So you get a refill of the grape juice.

OK enough story telling. Here are the nutrition facts.

Serving Size 8 FL OZ
Calories – 170
Total Fat – 0g
Sodium – 20mg
Total Carb – 42g
Sugars – 40g
Protein – 0g
Vitamin C – 100%

(Note: All the sugar is from the fruit itself. This juice contains no added sugars.)

FYI… this is for 8 FL OZ which is 240 ml and I can guarantee you none of your juice glasses or restaurant juice glasses are 240 ml. They are AT LEAST 330 ml. Let’s do the math.

You just downed 660 ml of grape juice which has 460 calories with 110 grams of sugar. This is just from the BEVERAGE which is a PART of your FIRST MEAL of the day and you were wondering why I called you an idiot! If this isn’t enough praising for you… you will be elevated from the idiot level to the retard level if you stock your refrigerator with  juice cartons!

So what about orange juice? Loaded with ~ 25-30 grams of sugar per 240 ml. You’ll end up inhaling 80-90 grams of sugar in a couple of glasses.

Apple juice? Same shit.

Cranberry juice? Ditto.

Vitamin Water? Demands it’s own blog post but The Dark-side of Vitamin Water should give you some idea.

Diet Soda? Read this.

Sparkling water? Fruit infused water? Flavored water? Let me make this easy. If you have to look into the ingredients/nutrition facts section… then more often than not you’re drinking some form of crap.

Drink your water and eat your food! Liquid food is in general more readily available as glucose to your body and liquid sugar results in insanely crazy insulin spikes. The more frequent these crazy insulin spikes the fatter you get and the higher your risks of getting type II diabetes. Read about type II diabetes here and about carb loading & insulin spikes here.

Think about it for a second. Your two glasses of grape juice equals ~ 8 cups of fresh grapes. If you were to eat grapes as a side with breakfast would you ever eat 8 cups?? In one sitting? Or apples for example. The two glasses of apple juice actually contains ~ 4 apples. When was the last time you ate 4 apples as a side for breakfast??

Fruit in limited quantities is awesome… yes. But fruit juice is just a glass filled with diabetes. 100% natural diabetes of course.

Peace.

Think Behind The Box – Soft Drinks

‘All soft drinks are not created equal… some will kill you sooner and some later’

Let’s look  at a few examples to see why that line is true. Consider the ingredients in some of the famous sodas.

Coke:

Carbonated water, sucrose, caramel color, phosphoric acid, natural flavors, caffeine.

Sprite:

Carbonated water, high fructose corn syrup, citric acid, natural flavors, sodium citrate and sodium benzoate.

Pepsi:

Carbonated water, high fructose corn syrup, caramel color, sugar, phosphoric acid, caffeine, citric acid and natural flavors.

Funny shit right? There are people who’re like ‘Dude! Coke is wayyyyy better than pepsi!’ or vice versa… but the ingredients are all the same!! The diet/zero versions of these drinks just replace sugar with sweeteners and have more chemicals added!

Coke Zero:

Carbonated water, caramel color, phosphoric acid, natural flavors, caffeine, aspartame, potassium benzoate (to protect taste), potassium citrate, acesulfame potassium

Diet Coke:

Carbonated water, high fructose corn syrup, caramel color, phosphoric acid, natural flavors, caffeine, aspartame, potassium benzoate (to protect taste),citric acid.

Ingredient Analysis:

Carbonated water = Water + carbon dioxide. Wait… isn’t carbon dioxide what we exhale? Ouch! Read more here.

Sugar/Sucrose = Table sugar. Like we don’t get enough of this! Each can has ~ 40 gm of sugar!

High fructose corn syrup = Corn syrup + enzymatic processing + mercury poisoning! Nice! Read more here.

Caffeine = Stimulant

Caramel Color = Food coloring. All healthy food is brown right? Read more here.

“Natural flavors” = Nothing natural about it! Read more here.

So from the little analysis above…

Soft drinks = Sugar + Carbon dioxide + Stimulants + Chemicals + lab made “natural flavors”

and you down several cans of these everyday… perfect!

Negatives of soft drinks:

1. Each can of soft drink has 41 gm (~ 10 teaspoons) of sugar. Say you have jussssst one a day. Now that is

365 cans = 3,650 teaspoons of sugar = 15,000 gm of sugar = 15 kg of sugar!!!

and this is in addition to all the other sugar you get… from sweets, chocolates, cereals, coffee etc etc etc!

2. Diet coke/pepsi to the rescue! No sugar right? Right. But feeding your body a truck load of artificial sweeteners & chemicals ain’t any better for you. A whole blog post needs to be written on artificial sweeteners to explain the dangers that arise.

3. The Phosphoric acid neutralizes the hydrochloric acid in the stomach. This lead to digestive difficulties and interference with nutrient absorption. Read article here.

4. People who consume soft drinks are more prone to tooth decay. Read publication here.

5. Soft drinks are associated with higher risk of obesity and decreasing level of blood calcium and increasing urinary calcium excretion, which may lead to osteoporosis later in life. Read publication here.

6. There is good evidence that cola beverages can increase the risk of kidney problems. Read publication here.

7. Fructose ingestion elicits an increase in blood pressure. Read publication here.

I’ll admit… I was one soft drink guzzler too (well… who wasn’t!). I inhaled a liter or more of these everyday. But dumping soft drinks was one of the best things I ever did. Do it and you will not regret it. Trust me on this one!

Solution:

Water for thirst. Some coffee for caffeine.

Peace.

%d bloggers like this: