What is corn syrup?

Corn syrup is not a natural product. While it starts from a natural substance, the end product is the result of human
biochemistry using reactions that would never occur in the natural environment. Corn syrup or High Fructose Corn Syrup
is not “naturally” found in nature.

Table sugar vs. corn syrup
Both table sugar and corn syrup contain the same two basic sugars, fructose and glucose. The difference is in how the
two sugars are bound together.

In corn syrup the sugar bonds are weak, due to the artificial processing to make the syrup. The ionic bonds between the
sugars are almost immediately separated at ingestion. Fructose and glucose are individually available to be metabolized
on consumption.

The chemical bonds in table sugar are stronger. The body must first digest the table sugar to break the chemical bonds
to be able to use the sugars. Unlike corn syrup, this step is completely natural. It is done by the body based upon
demand for the sugar. Some of the consumed table sugar passes unaltered and unused.
Both corn syrup and table sugar provide the same calories at 4 cal/gm. This is per gram of absorbed sugar, not
ingested.

A proposal to re-classify HFCS to “corn sugar” was recently denied by the FDA. After careful review, the
government does not consider HFCS to be an equivalent term to “sugar,” corn or otherwise.

Types of corn syrup
There are two types of high fructose corn syrup (HFCS) used commercially today. HFCS-55 contains 55% fructose and 45%
glucose. This is commonly used in soft drinks. HFCS-42 contains 42% fructose and 58% glucose. All other food products
typically use this product. In comparison, table sugar is roughly 50% fructose and 50% glucose.

Science
The research on HFCS varies tremendously in results. This may be in part to who funds the study. Evaluating the data
takes a little knowledge and some common sense. Some findings, however; suggest significant issues with HFCS.

• Autism. Researchers have suggested that HFCS depletes the body of the essential element zinc. In addition to preventing common viral illness such as the common cold, zinc is essential in the neurologic development of children. It has been suggested that consumption of HFCS in infants contributes, with other genetic and environmental impacts, to the development of autism in children.
• Cardiovascular disease in children and teens. A large study recently reported in the Journal of Nutrition suggests that fructose significantly contributes to cardiovascular risks in children. Teens who consumed increased amounts of HFCS showed decreased levels of HDL (“good cholesterol”). In addition, there was also increased central obesity, another associated finding in cardiovascular disease.
• Obesity and insulin resistance. A recent Princeton University Study reveals that the single addition of HFCS increased body weight in the study group by as much as 48% over the control group. In addition, they found associated increased triglycerides and abdominal fat deposition.

Several studies have suggested that HFCS does not stimulate the hormone leptin. Leptin is a biochemical signal that
triggers fullness. This leads to increased calorie consumption with associated weight gain. Weight gain, increased
triglycerides and central obesity are all known risk factors in heart disease.

Hidden HFCS
HFCS can be found in many prepared food products. A partial list of common foods containing HFCS includes:

• Baked goods. Specifically Betty Crocker cake mixes and Bisquick.
• Soda.
• Bread.
• Breakfast cereals and bars.
• Condiments including ketchup, pickle relish, Worcester sauce, salad dressings, and BBQ sauces.
• Chocolate. Specifically Cadbury, Hershey’s, Dove, and Reese’s brands.
• Dairy. Particularly yogurts.
• Canned fruits and Vegetables. Specifically Mott’s brand.
• Granola bars. Specifically Nature Valley, Kashi and Odwella brands.
• Ice cream. Specifically Bryers, and Luigi brands.
• Jam and jelly and peanut butter. This includes brands such as Jiffy, Cosco, Karo, Smuckers and Safeway.
• Chips. Bands include Frito’s and Cheeto’s.
• Infant formula.

Why so popular?
The use of HFCS provides producers several advantages. The major component is fructose, the fruit sugar. It is sweet
and tastes good. The flavor imparted by fructose gives, in part, the strawberry it’s unique and desirable flavor.
Consider choosing a snack. Would you prefer a strawberry (mostly fructose), or gnaw a raw ear of corn (fructose and
glucose)?

HFCS has been shown to prolong the shelf life of certain products. In this case it acts as a preservative. Products
never use the HFCS by itself as a preservative; there always exists another, artificial chemical with it.

What to do?
Read labels! HFCS is a part of many commercially produced products. By itself, HFCS is just one of a bunch of
potentially harmful man made ingredients. The decision to start leading a healthier lifestyle begins with diet and
exercise. Be aware of the potential and obscure harmful effects of HFCS and eliminate as much as possible from your
daily diet.

Monitor all sugar intakes, not just HFCS. Sugar is the primary source of energy for the body. Once exposed to a source,
your brain creates a desire for the substance to maintain an energy source. Re-program the brain to desire more
healthy, less potentially damaging sources of energy.

Drink water and natural fruit juices. Avoid heavily supplemented sweetened drinks that raise the body’s desire for more
sugar. Once the body reacclimatizes to less sugar, it will crave and need less. As you lose weight and feel better, the
desire lessens. You will wonder why you “craved” the sweetness in the first place. It was simply the innate response to
ensure an energy source.

The desire for sugar, the source of energy, is as old as mankind itself. It was designed for ancient humans to
stimulate the urge to hunt and feed. In the modern world, with so many sources of available energy sources, the archaic
drive to consume sugar is unnecessary and counter-productive. Sugar craving may have benefited our ancestors, but is
harmful in today’s world. Be healthy today.

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Watch this video where he explains:

You should also follow this link to watch his appearance on CBS This Morning.

You may also want to check out his book, Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health.

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Those that do stretch mostly report that they do it to prevent pain and injury, but many just do it without really knowing why.

Many studies have been conducted to assess the effects of stretching before exercise as it relates to pain and injury, but these may not be the only reasons to stretch. All evidence suggests that stretching before physical activity does minimize post workout soreness and decrease injuries, however; while statistically significant, the reported beneficial effects are minimal.

The Science
Considering the science of stretching for fitness, accept that the practice varies greatly between individuals. In general “stretching” refers to a series of assumed positions designed to elongate selected connective tissues in the body. A common belief is that this activity prepares the muscle group for the impending workout. Injuries are hoped to be avoided by “warming up” the musculature.

On a micro physiologic level, there is some basis to consider stretching positively. The sliding properties within connective tissue between actin and myosin fibers allow contraction and relaxation. The intimate biochemical relationships between these two physically related structures become somewhat locked during baseline tension. Stretching may free the ionic bonds to allow freer initial contraction and relaxation at exercise onset.

Blood supply must be increased to active muscle to meet metabolic demands during exercise. Initial isolated stretching of a specific muscle group will dilate blood vessels and increase local metabolic activity. When, for example lactic acid starts to be produced during more vigorous demands, circulation has already been stimulated to accommodate the need. This should decrease early workout cramping.

In order for effective cellular function during exercise, a complex interaction between electrolytes inside and outside a muscle cell, as well as calcium along the cell lining forming an action potential must occur. Sodium channels, potassium channels, chloride and CO2 channels are distinct and all must work together to create the electricity needed to push impulses along.

All of these molecular structures assume a particular structure to maintain homeostasis during rest. During exercise, the configurations of the chemical structure change to allow electrolyte flow across and along membranes to create action. Stretching before vigorous activity may stimulate the biochemical changes in the membranes in preparation for anticipated increased activity demands.

The Practice
Stretching may strengthen the mind body connection. Many meditational devotees start with “cleansing breaths.” This is an exercise designed to cleanse the mind of negative energy and prepare the being for a purer meditational experience. Stretching can be used in a similar fashion.

A central belief in physics is that energy cannot be created or destroyed. It can only change form. If an individual engages in exercise with a mental state of unfocused energy, some of the beneficial effects of the exercise will be lost to the scattered mental state. Stretching allows a focused organization of directed energy to the body. This can maximize desired outcomes.

Tai Chi
Traced to India before the time of Christ, Tai Chi is an ancient Oriental practice of stretching and physical posing designed to create healthy energy flows throughout the mind and body. The movements are designed to improve flexibility, balance, agility, range of motion and well being. In this context stretching can be considered an integral part of the workout, not a preparation in anticipation of a workout.

After Work Out Stretching
Stretching after a good work out provides several good functions. It creates a cool down period for physiological processes to return to baseline after the increased demands of exercise. A short time period stretching after a workout allows heart rate and blood pressure to return to normal, body temperature to lower and for the active products of accelerated metabolism from exercise to be broken down.

Stretching worked muscle groups can enhance metabolic recovery decreasing chances of cramping after exercise. In addition, certain overuse syndromes such as Iliotibial band syndrome, shin splints and epicondylitis (tennis elbow) can be minimized by the addition of isolated stretching maneuvers.

Wellness and Fitness
Consider that wellness and fitness are complementary parts of a whole. One leads into the other. We all become fit to feel well, and when we have wellness, we become more fit. Stretching as part of a work out routine can enhance the wellness/fitness cycle in several places.

Pros of Stretching

• Scientific study does show decreased soreness and less injury after preliminary stretching, however; it is a small effect overall.
•  There is physiologic evidence to suggest preliminary stretching does prepare the biologic processes for anticipated increased demand.
•  Post work out stretching can prevent spasm and over use syndromes as well as providing a focused cooing down period.
• Oriental martial artists have used stretching for extending physical and mental boundaries for centuries.

Cons of Stretching

• •May be a waste of time? Unlikely given all the potential benefits.

Consider reevaluating a stretching routine in your routine work outs. Include an overall loosening up routine before exercise and a more focused application afterwards targeting the muscle groups used. Visualize the benefits of stretching as it is performed and feel the energy pathways open. Use the mind and body effects of stretching to enhance your workouts and use the exercise to enhance your mind and body.

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Often foods work in several pathways to affect weight homeostasis. Here are some of the top foods to consider as part of a weight conscious diet.

Apple
Apples are an example of a food that contributes to weight control in several fashions. In addition to great flavors and antioxidants, an apple snack a half an hour to an hour before meals has shown to a satiety response from neurohormones. This feeling of fullness limits calories consumed at the full meal, at least it helps prevent seconds.

Apples contain pectin. Pectin binds with water and limits the media that transports fat across cell membranes into fat cells. A more viscous environment decreases fat deposition early on in the cycle.

A major constituent of apple is fiber. High fiber diets not only are adventitious to gastrointestinal health, but contribute to sugar metabolism significantly. Diabetics are found to have more stable glucose levels, hence energy stores, with less fat deposition when consuming a high fiber diet.

Grapefruit
There has been published material concerning using grapefruit as a diet focus. A popular, but unfounded belief in a fat burning enzyme unique to grapefruit has been postulated. A grapefruit is comprised of healthy material that in it could contribute to a healthy weight and energy.

Study participants reported an increase in subjective energy when consuming daily grapefruit juice. A mild increase in metabolic rate may be from antioxidants and vitamins like C. Grapefruit has a very low glycemic index and may reduce insulin levels. Lower insulin levels means decreased appetite and fewer calories consumed. One study showed a significant weight reduction in participants consuming as little as 4 oz grapefruit juice daily.

Oatmeal
Oatmeal offers fiber and nutrients to the fat burning arsenal. As an abundant grain, oatmeal provides multiple benefits at very low cost. Oatmeal contains additional benefits in vitamin B6, thiamine, folate, calcium and iron. A half of a cup is about 150 calories.

Oatmeal is high in soluble fiber. A large portion passes through the gastrointestinal tract and is eliminated relatively unchanged.

During the time of passage throughout the intestines, it generates a fullness message to the brain decreasing appetite. In addition, the oatmeal promotes colon health decreasing cancer risks and lowers cholesterol decreasing heart attack and stroke risks.

Dairy
In a study by obesity researchers, it was reported that women who consumed low-fat dairy three to four times daily lost up to seventy per cent more fat than non-dairy consuming women. Another study showed less weight gain in those that drank 3 cups of low fat milk daily.

Calcium is an important electrolyte in the control of fat transport into and out of a fat cell. Several studies have supported the role of high calcium diets producing statistically significant weight losses over lower calcium environments.

Berries
Low in calories, high in fiber and bioactive chemicals, berries have been shown to provide exceptional benefits as a food group. The bioactive compounds in berries continue to be discovered and explored. The phytophenols that give color to the fruit act as powerful antioxidants in the human body. They provide anti-inflammatory qualities as well. Ongoing studies into the role of berry flavanoids in relation to cancer, immunity, cardio-vascular health, memory and weight control continue.

The exceptional concentration of manganese in berries plays a big role in many biologic functions. Along with calcium, the manganese obtained by eating berries directly affects fat metabolism.

Green Tea
Green tea has been used in the Orient as a prevention and treatment of a variety of medical and psychological conditions. Its effects on weight loss were studied and found that subjects lost more weight by all methods when green tea was added to the regimen.

Two active naturally occurring chemicals occur in green tea that acts as stimulants. They increase metabolic rate and burn energy, hence fat. They are thermogenic and the increased heat requires a fuel source. Caffeine is well known and exists in other plants, seeds and beans also.

Catechin polyphenols are powerful antioxidents that stimulate the body’s cellular functions. The potential benefits of these substances are thought to affect cancer, diabetes, mental decline, dementia, heart disease and more.

Fat Burner Breakfast
Consider starting an active day with a satisfying and delicious breakfast that also cuts fat. It sets a tone for wellness and fitness for the entire day.

1/3 cup oatmeal  93 Cal

½ cup diced apples  37 Cal

1 teaspoon honey  22 Cal

6 oz low-fat yogurt   100 Cal

½ cup blueberries   40 Cal

4 oz grapefruit juice   44 Cal

6 oz 1% low fat milk   71 Cal

Unlimited green tea   0 Cal

Total calories = 407 Calories!

Fat burning index = high

Satisfaction = priceless

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Unwanted results of overtraining include

• Chronic fatigue
• Frequent illness
• Mood changes
• Insomnia
• Muscle or joint pain
• Irritability
• Trouble completing usual workouts.
• Increased injuries.

The varieties of symptoms are due to the varied physiologic events that occur from over training. There are several ways to look at over training syndromes.

Parasympathetic vs. Sympathetic Nervous Systems

Training in speed or short duration athletics requires control of the sympathetic nervous system. Production of stimulatory biochemical’s called catecholamine’s to produce fast starts and quick energy requirements involve the “fight or flight” response.

Over stimulation of this response without adequate recovery time can produce hyper stimulatory symptoms. Irritability, insomnia, elevated basal heart rate and blood pressure, and weight loss. This can be followed by profound fatigue as the body becomes catecholamine depleted.

Endurance training is more likely to affect the parasympathetic nervous system. Here, base line heart rates and blood pressures may be low enough to produce fatigue, decreased motivation, depression, and appetite changes.

The parasympathetic control over heart rate and blood pressure may prevent elevation of heart rate goals during cardiovascular exercise. It may also prevent completion of training goals. The likelihood of injury is increased with a blunted reaction time.

Single and Multi-stressor Models

Another way to distinguish between over training syndromes is by looking at a single stressor vs. multi-stressor model. In a single stressor model the only consideration centers on training and performance of a particular end organ. In the multi-stressor model consideration towards physiology, emotionality, nutrition, social and other influences are incorporated into the paradigm.

Physiology

One result of not allowing an adequate recovery time is an accumulation of metabolic byproducts. Lactic acid, electrolyte concentrations, glucose and many other metabolites require time to reestablish homeostasis after demanding physical exertion.  Without adequate recovery time, levels remain altered when the next training session begins. Toxic accumulations can produce muscle fatigue and pain, minimize training time or worse, damage the musculoskeletal system.

Micro trauma to the muscles and other connective tissues are a result of all training activity. Part of the recovery period is to allow healing. Resuming training before these injuries to small structures are repaired can produce chronic pain and weakness leading to minimized training times with less effective outcomes. They certainly can lead to more significant injuries to larger structures.

Hydration becomes a factor in consideration of negative overtraining results. Adequate fluid loads are necessary to clear unwanted products of metabolism, provide adequate blood volume to transport energy molecules, maintain cardiovascular responses to exercise and keep urine dilute. Over training can produce a relative state of chronic dehydration. This is a major contributor to a decreased immune response allowing more frequent viral infections. Myoglobin is released into the blood stream and must be cleared through the kidneys. Adequate hydration and time is essential to prevent the damage associated with elevated myoglobin levels.

Catabolism vs. Anabolism

Part of the recovery phase is to allow the anabolic, or growth phase time to build muscle, strength and endurance following the anabolic or break down associated with training. Over train results in several symptoms of prolonged break down from over training. Persistent weight loss without associated gain in muscle mass may occur.

Over Training and Addiction

There are several psychological clinical entities that could produce over training. In this case, the unwanted result is the generation of an obsessive compulsive behavior of over training with all of its inherent symptoms. Production of endogenous endorphins may stimulate addiction centers and responses in genetically predisposed individuals. In the case of body dysmorphism, the compulsive need to alter perceived appearance by unrelenting training may create the over training syndrome and paradox.

Over Training and Pavlov

A significant unwanted result from over training is reconditioning the positive rewards from training. The positive feelings derived from endorphin production as a result of training provide a positive feedback conditioning. This motivates or conditions repeating the activity or training that is linked to the positive feelings.

When the unwanted results of over training replace the positive results, reconditioning the response with negative feelings and outcomes can interfere with motivation and mood.

A central mechanism in human physiology is adaptation. Metabolic processes, circadian rhythms, pain and pleasure sensations and more learn to adapt to constant input. Over training creates a self perpetuating adaptation to the constant high output that paradoxically reduces desired goals.

Programmed Overtraining

Certain training philosophies utilize directed over training periods to encourage maximal growth. Called shock micro-trial, this was a common training technique of the Soviets. It was, however; a controlled and limited experience balanced ultimately with adequate recovery time.

Wellness and Fitness

There are many unwanted results from overtraining. Understanding what can lead to overtraining syndromes and how to recognize the symptoms of overtraining can prevent or interrupt the occurrence. It is as important to be well as it is to be fit. Keeping goals and appropriate attitudes will help ensure the goal of wellness and fitness while avoiding the unwanted results from overtraining.

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The human body is constantly assessing energy needs for the future. It assimilates information about the current demands for energy and orchestrates conservation of energy, such as fat stores, based on projected need. When a body is deprived of a baseline amount of sleep, it creates energy stores in anticipation of the additional energy requirements being awake and active produce.

Part of the Picture: Leptin and Ghrelin
Leptin and ghrelin are two hormones known to be associated with feelings of hunger and fullness. Ghrelin in produced by the lining of the gastrointestinal tract and signals hunger. Leptin sends a sated message of fullness and is produced within adipocytes (fat cells). The amounts of these two chemicals have been measured during sleep and during wakefulness.

A large study of over a thousand volunteers by Stamford University measured leptin and ghrelin levels. Each participant charted hours of sleep and weights were monitored. Those that slept less than eight hours a night demonstrated higher levels of ghrelin and lower levels of leptin. Those with less sleep had higher percentage of body fat. The findings were consistent with those sleeping less weighing more.

Personal Experience
Have you ever gotten short sleep and woke up hungry? And stayed hungry no matter how much you ate? Another smaller study looked at exactly that.

Twelve healthy men noted hunger and appetite levels while having their leptin and ghrelin levels checked. After a baseline was established, the participants were sleep deprived for two days, followed by two days of extended sleep. During the sleep restricted period, leptin levels decreased and ghrelin levels increased significantly. Hunger increased dramatically by 45 percent. High carbohydrate, calorie rich foods were reportedly desired. A return to baseline occurred after adequate sleep.

Another Part of the Picture: Cortisol
The so called stress hormone cortisol controls the sympathetic nervous system. It stimulates the production of stimulatory chemicals associated with wakefulness and alertness. Cortisol stimulates hunger to ensure an energy source for these active metabolic processes. During sleep, cortisol levels are at their lowest to allow restfulness. Decreased
sleep creates increased cortisol.

Insulin and Glucose
Another study looked at sleep cycle and the effect on primary glucose metabolism. After a one week period of sleep
deprivation, participants were found to have difficulty metabolizing glucose. An elevated serum insulin level mirrored a
pre-diabetic state. All returned to normal levels with resumed adequate sleep patterns.

Women, Weight and Sleep
Perhaps the largest study involved 70,000 women monitored over sixteen years. At the start of the study, women who reported sleeping five hours a night weighed an average of 5.4 pounds more than those sleeping 7 hours nightly. They gained 1.6 pounds per year more as well, or sixteen pounds in ten years. The women who reported five hours of sleep per night were 32 percent more likely to experience major weight gain over those sleeping better.

Engrained Ideas
Many view sleep as a lazy alternative to more active pursuits. “Don’t sleep your life away.” “Wake up and get busy lazy bones.” Many mistakenly believe too much sleep can cause weight gain, and perhaps too much sleep can. The facts obtained through scientific study are clear that too little sleep is a bigger concern for weight gain than enough sleep. It may be necessary to clear any preconceived ideas about sleep to seek balance. Balance in the human body is called homeostasis.

Complex Picture
While science has been able to demonstrate many biochemical changes associated with sleep and weight, the exact mechanisms are still unclear. What we do know, however, is that less sleep equals more weight. Better sleep creates an environment conducive to weight loss. Adequate sleep is an essential component with good nutrition and exercise to create wellness and fitness. Understanding the role of adequate sleep patterns is an initial step towards personal weight goals.

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The best time to exercise is the best time for you to exercise. There is no one time that is best for all. Examination of several factors can help determine the right time for you. Two outcomes to consider in determining the best time to exercise are adhering to a workout schedule and optimizing physical results from each workout.

Priorities
Where physical fitness fits into your life plays a role in workout compliance. If the demands of family, job or other commitments tend to bump workout sessions, early morning is the best time for you. Studies have shown that people that exercise in the mornings before other obligations are more consistent than those that exercise any other time of day.

Don’t Eat and Run
Human physiologists have determined that no single time of day changes the amount of work, or calories burned, based on the time of the workout. It is not advised, however, to work out immediately after eating. Blood supply is diverted to the stomach and gastrointestinal tract to digest a meal. Some of this blood is diverted to muscle during strenuous activity. This decreases the blood supply to muscle and slows digestion.

One Day at a Time
Diurnal rhythm is a consistently repeated sequence of biologic activity and recovery based on the rotation of the earth. There are many contributing factors that contribute to the overall patterns learned by the human body. Variations in sun exposure as with the season change, trained alteration of the cycle by nighttime alertness needs, perhaps for employment, various chronic drug ingestions can have a stimulatory or depressive effect on the rhythm. Also called circadian rhythm, this process integrates all of the input to create a general biologic clock of responses for each individual.

The Major Players
Three major inputs to diurnal rhythm are sunlight, melatonin, and cortisol. Sunlight has a well known effect on human physiology and emotions. Some people are so affected by length of day they have a condition called seasonal affective disorder. They experience endogenous depression as a result of diminished daylight.

Melatonin is a biochemical that is absent during wakefulness. It can be detected in body fluids about 30 minutes before sleep is induced. Melatonin metabolites are detected in varied amounts throughout early wakefulness after arousal.

Cortisol is the so called “stress” hormone. It is produced and released by a complex interaction between the adrenal glands, pituitary and other endocrine structures. It controls the release of stimulatory chemicals like adrenalin. It has been shown that release of stimulatory hormones decreases about a half hour before sleep and is resumed about a half hour before arising. For this reason, the highest rise in blood pressure occurs in early morning.

So you’re not a morning person. It takes forever to get going, three hits on the snooze alarm, two (four) cups of coffee and by mid day you’re up and running. You probably don’t metabolize melatonin well so it takes longer to clear.

If you’re up and out the door while everyone else is still asleep; maybe you have very sensitive adrenalin receptors. A cup of coffee may give you the jitters.

Diurnal Effects
Studies show that for most people, optimal diurnal physiologic responses occur in late afternoon. The following time line represents the “average” physiologic diurnal events over a 24 hour period of time.

Get It While It’s Hot
An optimal time to engage in strenuous physical activity is when we are at higher body temperature. One target of warming up activities is to increase body temperature and metabolic rate. Diurnal averages suggest late afternoon body temperature maximums may be good time to exercise.

Exercise immediately before attempting to sleep may not be a good idea. Some of the stimulatory chemicals produced during strenuous activity take time to metabolize. An appropriate cool off period of a half an hour is usually sufficient. The effect of endorphin production then assists transition into restful sleep.

Are you accident prone? Studies show injuries are much less common in the afternoon.

Listening to your body’s biologic rhythms will help determine the best time to exercise. Pairing timing of workout sessions with optimal physiologic and emotional conditions will assist in positive outcomes. Both compliance with a workout routine schedule and optimal results from each workout can be affected by timing activity with diurnal rhythm.

Just Do It
What is the best time to exercise for you? Whenever you can do it is the best time. To accomplish the goals that lead to wellness and fitness, the work needs to be done consistently. There are other behavioral adaptations that can help some folks. Keep a gym bag packed and in the car. Eliminate one more excuse. Change the route to work to pass by a workout opportunity. Include the workout in the plan. Get a work out buddy. Make yourself the priority. If the engine isn’t maintained, the car will be unable to do its work effectively. Obligations cannot be well met if you are not in a good physical and mental place.

Once established, a routine becomes a habit. The physical benefits and improved wellbeing become evident and are self perpetuating. Try working out at different times. Give morning, noon and evening times a trial of a week each and see what feels better to you. Then create the healthy habit to your own best outcomes. Make wellness and fitness a habit!

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Some sources estimate gluten intolerance to some degree exists in 75% of all humans. This would represent a staggering number of affected individuals. If even a half or a quarter of the population were experiencing a significant effect from wheat ingestion, it is still a remarkable number of affected people. The symptoms of wheat intolerance, specifically gluten sensitivity, consist of several vague and generalized complaints.

•  Constipation or other gastrointestinal changes often confused with irritable bowel syndrome are present. These include abdominal distension, abdominal pain or cramping, and diarrhea.
• Fatigue or listlessness sometimes described as a lack of ambition.
•  Weight change. This includes weight gain or difficulty losing weight despite caloric reduction and increased physical activity. It can also cause weight loss and failure to thrive in children.
• A generalized feeling of unease or enhancement of a preexisting depression or anxiety.
• Anemia.
• Foul smelling flatulence or BM’s.
• Urticaria (hives).
• Weight loss or in children failure to thrive.
• Malabsorption syndromes.
• Hypoglycemia.
• Steatorrhea or fatty stools.
• Skin rash, including eczematous dermatitis or acne.

Celiac disease is the inherited condition of gluten intolerance. It is thought that 1 in 105 Americans have celiac disease. It is an inherited disorder of a specific defect in three proteins. These three proteins have a very specific role in how a human body deals with the metabolic processing of ingested wheat and other gluten containing grains.

Celiac disease is a result of an autoimmune process. The genetic programming of those with true celiac disease allows a molecular mediated reaction to occur. This allows a local reaction in the lining of the intestine to occur as a result of antibody production. The target in the intestines of the antibody response allows local inflammation of the surrounding intestines. This provides the typical symptoms in someone with celiac disease. The only current therapy for celiac disease is total dietary abstinence of all gluten sources. There are no medications or supplements to correct this inborn error of metabolism. Simple avoidance of gluten sources provides a cure to the symptoms of celiac disease.

Depending upon the specific pattern of inheritance, symptoms of gluten intolerance range from the full syndrome expressed from full blown celiac disease, to the expression of very few of the symptoms associated with gluten insensitivity.

There are specific blood tests that can confirm the diagnosis of celiac disease; however, a negative blood assay does not rule out the various other forms of the condition. Many gastroenterologists recommend that if the blood testing is negative, symptomatic patients should try a week of an absolutely free gluten diet. If symptoms improve, a diagnosis of non-celiac gluten intolerance (NCGI), or gluten sensitivity can be considered.

Wheat allergy is a completely different consideration. Stimulation of the hypersensitivity or allergic reactions from wheat exposure differs from the autoimmune process of celiac disease. In wheat allergy, the reaction is mediated by a different pathway than celiac disease. Wheat allergy produces the typical hypersensitivity type I reaction involving histamine and cytokines, not a local tissue auto immune process.

The role of gluten in physical exercise and training is controversial. Certainly if 75% of the general population is in some way affected by gluten in tolerance, then three quarters of wellness/fitness minded people are also affected. Even at the minimal expression, gluten can cause generalized malaise and bowel irregularity. In its mildest form, gluten insensitivity can contribute to decrease the positive outcomes from wellness and fitness endeavors. There are no specific or unique benefits to the ingestion of gluten in the human diet.

Gluten is a silent partner in many commonly ingested food products. Found in wheat, it is also a component in rye and barley. In the baking process, gluten provides the elasticity to bread, pastries, and flour thickened sauces. The gluten is not disarmed by the baking or cooking process.

Common grains and baked foods containing gluten

• Bread and bread rolls
• Pretzels
• Muffins
• Biscuits or cookies
• Bulgar wheat
• Couscous
• Scones
• All bran
• Barley water drinks
• Crumpets
• Rye or pumpernickel breads
• Cakes
• Pastry or pie crusts
• Pasta – macaroni, spaghetti, etc
• Durham
• Pizza dough
• Batter
• Sponge puddings
• Malted milk drinks
• Barley Sugar
• Yorkshire pudding
• Stuffings and dressings
• Pancakes
• Crisp breads
• Crumble toppings
• Cereals
• Semolina

Foods with hidden gluten

• Sausages
• Gravy powder and browning.
• Seitan (another name for gluten)
• Farina
• Self basting turkeys
• Soups
• Brown rice syrup
• Soy sauce
• Chutneys and pickles
• White pepper
• Luncheon meat
• Matzo flour/ meal
• Cheap brands of chocolate
• Drinking chocolate
• Salad dressings
• Malt vinegar
• Bleu cheese
• Baked beans
• Pate
• Instant coffee
• Communion wafers
• Licorice
• Imitation crab meat

Gluten free foods

• Fresh meat
• Fish and shellfish
• Poultry and game
• Vegetables
• Fresh herbs
• Fruit
• Dried fruit
• Nuts
• Eggs
• Cheese
• Cottage cheese (not cheese spreads)
• Milk (when newly diagnosed you may be lactose intolerant)
• Dried beans, peas and pulses
• Vegetable oils, sunflower oil, olive oil
• Almonds, ground or whole
• Rice, ground, long or short grain
• Rice cakes/crackers
• Rice flour (and other gluten free flours)
• Yeast
• Cream of tartar
• Bicarbonate of soda
• Sugar
• Dried peppercorns
• Cornflour (from the maize plant)
• Tamari soy sauce
• Yogurts (without crunchy bits)
• Cider vinegar
• Wine vinegar
• Distilled vinegar
• Sago
• Tapioca
• Millet
• Quinoa
• Flax seed
• Corn Tortillas
• Corn taco
• Popcorn (check any coating)
• Homemade soups (not roux based)
• Jelly (jello)
• Jam
• Marmalade
• Honey
• Golden syrup
• Black treacle or molasses
• Tea (check herb teas first)
• Fruit juice
• gluten free beer
• Wine
• Xanthan gum (replaces “elastic” quality of gluten)

Eliminating gluten from the diet as a treatment of celiac disease, or to eliminate any number of possible gluten relayed symptoms, can be accomplished with minimal if any forfeit of enjoyable cuisine. Actually, most commonly enjoyed foods are gluten free. The few things that contain gluten, when identified, are easily replace with gluten free alternatives.

A gluten free diet significantly contributes to a low carbohydrate weight reduction program. The action of gluten provides increased calories and carbohydrates in the final product it creates. A central beneficial effect in being gluten free is weight loss and stabilization.
One of the most difficult things to change in a gluten free diet is bread. Recently, the availability of good tasting breads with an extended shelf life has become widely accessible. Gluten free products are in general considerably more expensive than mass produced wheat based breads. Rice based and other non-gluten containing ingredients are used in baked goods by companies such as Udi and a line of breads called Genius by Glutino. Rudi’s Gluten Free offers specialty bread products like cinnamon raison bread. A variety of companies have joined the trend against gluten ingestion offering a wide variety of easily available choices.

There are many gluten free recipes available on the web to bake homemade gluten free breads. In addition, pre-prepared mixes for easy preparation have also become available to the general population. Baking your own gluten free breads and treats at home can be enjoyable, creative and significantly reduce the costs of buying commercial products.

Many resources, particularly breweries have claimed that due to the processing in commercial beer brewing, all beer is gluten free. There is a protein in barley called hordein which is very similar and acts similarly to gliadin, which is the root of celiac disease. So, while the evidence is still inconclusive, commercially produced beer may not be totally free of gluten like symptoms. Many beers are available on the market that has the glycoproteins responsible for gluten symptoms removed.

Are you a glass half empty or half full person? Looking at becoming gluten free can be viewed as an effort and sacrifice. It can also be seen as an opportunity to feel physically and emotionally improved, become creative while being proactive, and focus on wellness and fitness instead of negative aspects.

It does not require an expensive commitment or costly medical tests. Simply become aware of all the potential gluten contributors in your daily diet. Commit to a one week gluten free trial for yourself or entire family. At the end of the week, if the if the beneficial effects are enough, it will be easy to maintain gluten free status. If significant improvement in bowels, mood, energy or other associated systems is not appreciated, then all that has been lost are some useless calories and carbohydrates while off wheat products. It seems like a small price to pay for a potentially great outcome.

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The taste sensation of sweetness occurs at the front of the tongue. It occurs as a reaction happens between certain chemicals and receptors in the taste buds. The currently accepted model is called multi point attachment theory.

In the multi point attachment theory there are many potential receptors that can bind to a sweet molecule. The receptors are species specific. For example, cats have no sense of sweet; the receptors simply do not exist in the feline species. In humans there may be a genetically inherited expression of sweet receptors allowing for variation in sweet perception between people. Some people prefer coffee without sweetener while others use many teaspoons of sugar.

Substances each have a sweetness component. This component has been set at “1” for sucrose. All other compounds are relative to the sweetness of sucrose. Lactose, the dairy sugar is rated at 0.16 which is why we also add sugar to our morning bowl of corn flakes and milk. The fruit sugar fructose is 1.7; so dipping strawberries in chocolate is just decadent.

Granulated or white sugar is sucrose. It is a disaccharide molecule meaning it has two halves. It is not a simple sugar like glucose, a monosaccharide. Sucrose is a complex sugar and is the essential energy source in the body. Sucrose contributes significantly to body weight as it is stored in excess.

There are several naturally occurring substances as well as chemical compounds commercially available and commonly used as sugar substitutes.

Honey

Honey is a food substance made by bees. The sweetness of honey comes from the combination of the two monosaccharide’s or simple sugars fructose and glucose. The sweetness factor is the same as sucrose.

Molasses

Molasses is a byproduct of sugar production. It is most commonly derived from sugar cane or sugar beets but can come from grapes or other fruits and vegetables.  It is comprised of 50% sucrose, 25% fructose and 25% glucose.

Brown Sugar

Brown sugar is simply sucrose with retained molasses during processing or white sugar with molasses added.

Corn Syrup

The liquid product made from corn starch is corn syrup. It contains maltose and other more complex saccharides. When it undergoes an enzymatic process to increase the fructose content it is called high fructose corn syrup. It has a sweetness factor of 1.5-2.

Saccharin

The chemical benzoic sulfilimine is known as saccharin. It has a minimum sweetness rating of 200. It is marketed under such brand names as Sweet and Low, Sweet’N Low, and Necta Sweet.  During the 1970’s it was thought that saccharin caused bladder cancer in mice and the FDA required a warning label on all saccharin products. It was later determined that the reaction within the rodent bladder was species specific, that it did not occur in man; and the warning was removed. Saccharin was discovered in the 1800’s and advertisers like to state that it is the most studied artificial sweetener.

Pros

On the positive side of saccharin is that it has no substantive food value. It passes through the gastrointestinal tract unmetabolized. It doesn’t contribute to calories and is an effective and safer means for diabetics to enjoy sweet tastes.

Saccharine has been around for a long time. If a significant health issue was caused by its use, it probably would have been evident by now.

Cons

Use of saccharin has been shown to stimulate insulin release. This reaction to the stimulation of taste bud receptors in anticipation of a substance that requires metabolism by insulin is common to all sugar substitutes. In type 2 diabetics, the use of saccharin may contribute to hypoglycemic reactions or difficulty controlling blood sugars.

Saccharin belongs in a class of compounds called sulfonamides. There may exist a cross allergy within the class of chemicals. Those with known or unknown sulfa allergy may experience hives or other rash, wheezing or shortness of breath, swelling of the hands, feet, lips or eye lids, nausea, fatigue, malaise or anxiety and depression.

There remains a prevalent undercurrent of concern about the possible cancer causing potential of saccharin, particularly in its use in baby formula and in childhood. There have been no studies to suggest an adverse long term use effect from saccharin.

Some people experience a bitter aftertaste. This seems to increase with amount ingested.

Saccharin is banned in Canada.

Aspartame

Aspartame is a molecule containing two different amino acids. It has a sweetness coefficient of 200. While in large quantities, aspartame can engage in energy synthesis and metabolism, at the amount required to provide the sweetness desired it is negligible in terms of overall metabolic contribution. Aspartame is marketed under such names as Nutrasweet, Equal, and Sugar Twin.

Pros

In 2002 the European Scientific Committee on Food reviewed more than 500 scholarly reports on aspartame and came to the conclusion there were no significant risks at recommended amounts. The British Medical Journal reported no association with commonly reported symptoms. Aspartame is legally used in over 100 countries.

Cons

Persons born with an inborn error of metabolism called PKU cannot use aspartame.

There is a large community of people who believe that aspartame can produce a clinical syndrome that mimics multiple sclerosis and other chronic disease states. Complaints that include every organ system have been attributed to “aspartame disease.”  There are many internet postings, books, and personal articles concerning the negative effects of ingesting aspartame.

Individuals with recurrent headaches, particularly migraine, have been advised to avoid the use of aspartame. Aspartame has been linked with increased frequency and severity of chronic headaches.

Some people experience a bitter aftertaste. This seems to increase with amount ingested.

Sucralose

Splenda is the brand name of sucralose. It is a completely unnatural man made chemical compound that is roughly 200 times sweeter than sucrose.

Pros

The amounts required for use to sweeten foods results in a negligible caloric intake. It also is safer for diabetic use.

Cons

Marketing of Splenda suggests it is related to, but superior to sugar. In reality is not a natural substance in any way. Even the name sucralose may be confused with sucrose to a consumer.

Sucralose has been shown to inhibit absorption of certain prescription drugs in test animals. Studies are ongoing to evaluate the effect in humans, but there have been no conclusive results to date.

The presence of a chloride molecule on the sucralose molecule has concerned some of the health conscious. The chloride free ion has been associated with cancer and other negative conditions in humans. Ongoing evaluation continues to evaluate the potential outcomes from this aspect of the sugar substitute sucralose.

The perception by some of a bitter aftertaste is common.

Acesulfame potassium

Acesulfame Potassium is also known as Acesufame K or Ace K with manufacturers names Sunett and Sweet One. Its sweetness rating is 200.

Pros

The stability of acesulfame potassium at higher temperatures and in a range of pH’s. This allows for expanded use in baking and extended shelf lives. It also acts as a flavor enhancer separate from the sweet properties.

Cons

While the chemical has been approved by the FDA for over twenty years, there have been few studies to confirm its safety. The compound contains methylene chloride, a known carcinogen. Methylene chloride has been shown to cause a variety of symptoms with human exposure. It is unsure how this molecule affects humans as part of the acesulfame potassium compound.

Studies in pregnant and lactating mice show that acesulfame potassium is transferred to a developing fetus in amniotic fluid. It is also delivered to nursing young via breast milk. Both of these exposures have demonstrated altered sweet preferences in the offspring as a result of the exposure.

Neotame

The newest artificial sweetener on the market is chemically related to aspartame.

Pros

Neotame has all of the pros associated with aspartame plus it is safe for individuals with PKU  to ingest.

Cons

All of the cons associated with aspartame apply except for the danger in people with PKU.

All of the studies reported concerning the safety of use have been done by the manufacturer and are not readily available for public review. There have been no independent studies and no long term studies supporting its safe use.

Stevia based Sweeteners

Stevia plants are in the species of plants that include sunflowers. Specifically the species Stevia rebaudiana produces sweet leaves with a sweetness factor of 300. The sweet taste has a slower onset on binding to receptors, but has a longer duration of taste than sugar. Brand names of stevia based sweeteners include Truvia or Stevia Extract In The Raw.

Pros

Stevia has zero calories. It has negligible effect on blood sugar levels making it a popular choice for diabetics. It is a naturally occurring plant compound. It has been used for centuries in Asia and South America without known problems.

Cons

There has been some evidence that Stevia may cause fertility impairment in both men and women. Some people have reported mild systemic effects such as muscle pain, weakness and dizziness after ingesting Stevia, however; no long term studies support these complaints.

Cyclamates

Cyclamates are currently banned in the United States but are readily available in Canada and other parts of the world. Cyclamate in combination with saccharine was available and popular in the U.S. until a study suggested that a chemical reaction with intestinal bacteria could chemically alter the compound into a substance with known negative health impact. The sweetness coefficient for cyclamates is 50-70.

Cyclamates were also implicated in the saccharin study involving bladder cancer in rodents. Those studies were later refuted and saccharin restored but despite attempts by cyclamate manufacturers, it has not been cleared for use in America.

Sugar Substitute Combinations

A common practice to offset the bitter after taste from artificial sweeteners is by combining compounds. While in combination these chemical sweeteners cover one another’s aftertaste, the potential side effect risk profile is also increased.

Class Effect/Weight Gain

Some concern exists about a class effect that causes weight gain. Considering that most use sugar substitutes as a method of weight loss or weight stabilization. The prospect that they actually can increase weight is important.

Many reputable studies over the past four decades have shown a correlation between artificial sweetener use and weight gain. It has been suggested that stimulation of the sweet receptors by these compounds that are hundreds of times stronger than sugar can increase sweet cravings and increase appetite. The initial positive intension to replace higher caloric sweet substances with artificial sweeteners ironically may cause the opposite occurrence through other, nonmetabolic pathways.

Class Effect/Carcinogenesis

A subculture infatuation with the potential of artificial sweeteners to cause cancer is pervasive. Studies citing data to support and dispute carcinogenic claims exist. The governmental regulatory agencies resolve the issue by advising that within recommended daily intake, the substances approved are considered “safe” for consumption by the general population. A specific warning is posted concerning pregnant and lactating women.

Class Effect/Other Health Related Issues

In addition to the potential for cancer, many other health concerns have been evidenced by use of sugar substitutes. Multisystem complaints have been noted including headache, mood change, fatigue, rash, nausea and others. Infertility has been suspected. Alteration of taste perception in neonates and breast fed babies of mothers ingesting these chemicals has been documented. Ongoing investigation will clarify the risks and benefits over time.

Ancient Perception

Sweet perception is an ancient sense. The location of sweet sensing taste buds in front of the tongue allowed quick identification of substances that could provide an energy source in primordial man. As early humans foraged, identification of sweet translated into a positive dietary source of energy. Today, overstimulation of the ancient receptors may have unforeseen effects; particularly with substances that are hundreds of times sweeter than natural, organic compounds.

Adaptation and Choice

Adaptation is a central concept in human physiology. As it applies to sweet perception, consider the effect of the stronger stimulation of the sweet receptors by artificial sweeteners in relation to the calorie reduction benefits. It would seem that the more stimulated the receptors are, the more craving for sweet would be generated.

Conversely, limiting the amount of receptor saturation could decrease sugar cravings. Simply limiting the amount of sucrose ingested may be a better personal choice than using artificial sweeteners.

A simple means to determine the best choice is to start with a food log. For a period of time, note the kinds and amounts of sweeteners consumed. It must be thorough and may require an education to become aware of the pervasive use of chemical sweeteners in the daily diet.

Eliminate all artificial sweeteners for a week and see how you feel.  If you notice a positive difference, an alternative tact may be to reduce the amounts of sucrose consumed in lieu of replacing with artificial sugar.

Consumption of sugar substitutes as part of a wellness and fitness plan should be individualized and based on many variables. Given the relative risks and benefits of both sugar and its substitutes as they apply to an individual’s lifestyle and personality will determine the best choice. Experiment with sugar reduction and perhaps your taste buds will adapt and cravings diminish. Consider alternatives and exercise a choice.

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You Are What You Eat. Dieting for Washboard Abs.

One motivation to spend time and effort to create washboard abs is for the defined “six pack” appearance. In order to appreciate the result, an understanding of the underlying anatomy is necessary. The “six pack” appearance of well-defined abdominal wall musculature is the result of the prominent architecture of four sets of muscle intersected by connective tissue. The “six pack” is actually an “eight pack” of muscle groups.

The external and internal oblique abdominal    muscles, transverses abdominus and rectus abdominus muscles are the components of the “six pack”. Horizontally the muscles are separated by bands of dense fibrous connective tissue. Each specific muscle group is separated down the middle by a band of fibrous connective tissue called the linea alba. This arrangement allows all of the motions and positions enjoyed by the upper torso.

All of the tissues layers directly above and below these muscles contain fat. Failure to observe optimal definition is often because the fat layers obscure the definition of even well-toned abdominal muscles. Also, the bowel contained beneath the abdominal muscle wall can destroy a well-defined, flat abdominal wall with gaseous distention and bloating.

Any abdominal muscle definition cannot be obtained without attention to the reduction in the per cent of total body fat. Otherwise, all the hard work isolating and working the abdominal muscles can be in vain. Diet must be an integral part of  the strategy to develop washboard abs.

Any diet designed to enhance abdominal definition should be designed to meet several needs. Of course, it makes sense to reduce fat deposition around the muscle layer to increase definition and create the flat couture of chiseled abs. But must be made to provide adequate protein; the basic building blocks to increase abdominal muscle mass. Another consideration is minimizing ingestion of foods that can distend the abdomen by either fluid bloating or gaseous distention.

Carbs
Carbohydrates contribution to abs must be limited and consistent to provide a flat appearance. In the metabolic pathway, ingested carbohydrates break down into glucose. It is stored in muscle and fat as glycogen. Glycogen requires several water molecules around it to be stored. More carbs become more glycogen and the associated water causes bloating and edema. This immediate effect is in addition to the longer term effects of lipid conversion and deposition.

Some of the immediate excellent weight loss results from low carbohydrate diets are in part due to loss of the water weight associated with glycogen. Maintaining a consistent daily amount of carbohydrate in the 50% of total grams range is optimal. This would translate to about 220 grams for a 2000 calorie daily diet.

Fiber
Keep everything moving. The healthier the gastrointestinal tract remains beneath the abdominal muscle wall, the flatter and more defined the overlying structures appear. The recommended daily amount of fiber is 25 grams. This amount should be consumed over a period of time throughout the day and not taken at one time.

In addition to keeping the bowel decompressed, fiber is known to bind cholesterol. It is then eliminated in stool. Increasing fiber is an initial treatment in lowering cholesterol. A diet high in fiber is initially recommended in many gastrointestinal conditions.

Protein
1 gram of protein per pound of body weight is required to maintain and build muscle mass, including abdominal muscles. For a 125 lb person, to consume 125 grams of protein daily requires protein supplementation at every meal. Protein supplementation does not have to be costly or contribute to the atherosclerotic process.

Whey is a product of cheese making. It is what is left after the curds are removed. It is usually dehydrated into powder form. Little Bo Beep was smart to eat her curds and whey. Whey is an excellent source of protein.

Whey contains high branched amino acids that have been shown to fuel muscle action and aid protein synthesis in muscle repair and growth. Supplementation with whey has been shown to speed muscle recovery and accelerate adaptation. Some research has suggested a positive effect in minimizing heart disease and cancer. Anti-inflammatory properties have also been demonstrated.

General concepts
One of the pluses about dieting for flat abs is that no one food group needs to be eliminated. In general, modifying amounts, frequency and meal composition can optimize abdominal muscle definition. Universal dieting concepts still apply. The body will accommodate to a fixed diet. A routine weekly day off dieting, or breaking one week after three weeks of dieting can reprogram glycogen and protein metabolism.

Maintaining a positive fluid balance is paramount. Keeping toxins and metabolic byproducts dilute assists elimination. Homeostasis is driven by water as 60% of the physical human body is water. Major organs like the brain and lungs have a considerably higher percent of water in composition. The better hydrated we are, the better we function on all levels.

Recommended foods for washboard abs:

Eggs: Natures gift of near perfect protein. Eggs contain many essential amino acids. In studies eggs have shown to provide longer satiety, or freedom from hunger symptoms than six bagels.

Almonds: Tasty nuts with fiber, magnesium, vitamin E, and protein.

Soy: The multiple benefits and multiple forms of soy make it a favorite to help define abs. Soy can be found as curd, edamame beans, liquid as milk or silken tofu, and dry roasted soybeans. Powerful antioxidants have proven roles in muscle metabolism, mood, and hormonal fluctuations.

Apples:  An apple (or two) a day keeps the doctor away makes sense. Containing fiber and largely water, an apple fills you up while providing needed bulk. The fruit also contains quercetin, known to have a role against cancer, cholesterol and lung disease.

Berries: Delicious sources of fiber and antioxidants, berries can also help vascular integrity and function allowing better circulation to active muscle metabolism demands.

Green Leafy Vegetables: Iron, folic acid, vitamin B12, carotinoids, calcium, and fiber with a low calorie count.

Yogurt:  A recent study revealed that women who ate yogurt regularly lost more weight and inches from the midsection than those that did not. The probiotics keep a stable gastrointestinal environment while the calcium source fuels work outs.

Vegetable Soup: Researchers showed that women that consumed the same number of calories in broth based vegetable soups as those eating the same caloric load in snack foods lost more weight and maintained the weight loss longer.

Salmon: Fatty fish like salmon, mackerel or tuna contain high amounts of omega-3 fatty acids. Aside from the important role in cardiovascular health, these healthy fats have been shown to encourage weight loss and effect glucose metabolism. With improved glucose tolerance, all energy pathways are enhanced. This allows better workouts and overall improved results.

Recommended Foods to Avoid:

Bacon
Baked goods/white flour
Beef
Beer
Ribs
Carbonated soda/beverages
Creamy soups
Fried anything

A Sample Menu

A daily 1600 calorie menu considering the goal of flat abs could include four 400 calorie meals.

Breakfast: Fruit and Nut Oatmeal; 275 calories
Oatmeal 2/4 cup
Fruit 1 cup
Nuts (pecans)  2 tbsp.

Lunch: Salmon Sandwich; 436 calories
2 slices grain bread with olive oil or low calorie mayonnaise spread
½ can Atlantic Salmon
!/2 sliced tomato and romaine lettuce leaves

Dinner: Mediterranean Chicken and Rice with Cheese Salad; 436 calories
2oz Chicken breast
½ cup steamed wild rice
1 sliced tomato
¼ cup four cheese blend or equivalent
1 Tbsp. each oil and vinegar
Spice to taste

Snack: Fruity Nutty Yogurt; 249 calories
6oz fat free yogurt
½ cup fruit
2 Tbsp. almonds

The equivalent caloric choices utilizing recommended foods are limited only by individual tastes and creativity. Dieting to enhance abdominal muscle definition is hardly a sacrifice; rather it is a shift in dietary habits. The more committed and involved into dieting for washboard abs, the more information, ideas, and possibilities present to further improve and enhance your diet choices.

Share your experiences. Find a community on line or at the gym and find out what worked for someone, or more importantly what didn’t work. Seek out new places to find healthy alternative food choices like grains, fresh and organic products. Continue to research information and open your world. Start with dieting for washboard abs and enhance your total body wellness and fitness.

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