Diabetes – Death by Sugar All Around the World

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 10-06-2012-05-2008


Due in part to many reasons, the whole world, on average, is getting bigger & fatter every year. At present:

* More than 300 million adults worldwide are obese.

* Almost half of these individuals live in developed countries and as many as 23% of American adults are obese.

* Obesity results in $100 billion in healthcare costs each year in the United States.

* Obesity results in 300,000 preventable deaths each year in the United States.

* Obesity nearly doubles your chances of developing high blood pressure.

* Nearly 70 % of cardiovascular disease cases are related to obesity!

* The U.S. Surgeon General has developed a national action plan to reduce obesity.


The National Institute of Diabetes and Digestive and Kidney Diseases

The National Institute of Health

The Center for Disease Control and Prevention

The National Women’s Health Resource Center

A recent study from the journal Public Health reported obesity as being a greater health risk than smoking, drinking or poverty. Obesity was more closely associated with major illnesses and a poorer quality-of-life in comparison to people that smoked, drank, or lived in poverty. Researchers found that half of the people who are obese have an additional chronic condition such as heart disease, cancer or diabetes. This study was based on a telephone survey of 10,000 Americans and used only body mass index to assess obesity and overweight. Regardless, the results are cause for great concern.

You must also keep in mind that some individuals may fit into more than one category, and sometimes even all of the categories. However, the researchers stated that more people are overweight or obese than are, collectively, daily smokers, problem drinkers or living below the poverty line. Of course, being in more than one category puts your health status at an even greater disadvantage.

Obesity is a huge burden on the health care system now and will be even more so in the near future. It is a largely a preventable disease however it is a medical condition in many cases. This is very unfortunate but it is not something that should be dismissed as static. You can make a change or you can help someone make a change toward healthier living. One of the authors said the survey “demonstrates that public health officials should intensify their fight against obesity to levels that at least match the public health campaign against smoking”.

Sturm, R., and K. Wells. Does obesity contribute as much to morbidity as poverty or smoking? Public Health. 115(3): 229-235, 2001.

Unfortunately, this is not a joke, and it’s definitely no laughing matter. There are a large number of Internet resources for more information on either subject, such as http://www.diabetes.org and http://www.diabetesonestop.com. The newsletters from the American Diabetes Association have provided a wealth of knowledge (and many statistics and research facts in this article).

Type 2 Diabetes (T2-D) is associated with a marked impairment in the ability of the hormone insulin to stimulate glucose uptake in skeletal muscle. Most diabetic patients are obese and have high blood levels of lipids (fats) and glucose (sugar). Both of these blood levels can contribute to insulin resistance. Correct insulin is necessary for the cells of the body to pull sugar (glucose) from the blood to use as energy. Thus, it is a negative cycle (high blood glucose leads to insulin resistance and insulin resistance leads to high blood glucose!). Over the long-term, high blood glucose levels can lead to damage of the eyes, kidneys, nerves and heart.

Fortunately, while diabetes is serious, it is largely preventable and is also possible to control with lifestyle modifications, although it can’t be “cured”. Patients can learn to take care of their diabetes by decreasing their blood glucose levels through nutritional and exercise interventions and subsequent reductions in body fat. In fact, with weight loss, exercise, and better nutrition, many diabetics can greatly reduce (or eliminate) the need for medications. Any treatments should be discussed with a medical professional before changes are initiated.

However, enough optimism, it’s time to look at the hard facts and the sad state of diabetes in North American (and the rest of the world).

* T2-D affects 140 million people worldwide.

* 16 million Americans have diabetes.

* Diabetes is the 6th leading cause of death by disease in America.

* In America, the total annual cost of diabetes to the nation is more than $100 billion.

* ~25% of all Medicare costs are spent on people with diabetes.

* Obesity is the most important determinant of insulin resistance.

* No one is able to escape the effects of diabetes (i.e. death of family and friends; financial; health care costs; etc.).

The chance of death due to diabetes is increasing primarily due to cardiovascular disease. More depressing is the fact that the risk of death increases with lower socio-economic status, likely because these people are less educated, and due to the fact that you can buy loads of saturated fat and sugar for a couple of bucks just about anywhere. Cardiovascular disease sucks. Having been a spectator of an open-heart surgery at the foot of the operating table, it is clear that no one who has the choice would want to go through that ordeal. Imagine your chest ripped open, your heart fixed up, and your chest sewn up with wire. Bring on the morphine.


The most disturbing issue surrounding diabetes is the impact that it is having in adolescents and in specific ethnic groups. Nowhere is it more sad or obvious as to what harm a sedentary lifestyle and a fast food nutritional intake can have on a person’s health than in children. Overweight children are becoming more common, health problems are greater, and T2-D is being seen more and more at younger ages. Risk factors for overweight kids include overweight parents, high-fat diets, watching too much television, and being from poor families.

Unfortunately, overweight children often simply become overweight adults. Because it is difficult for people to lose body fat as one grows older, public health experts hope that preventing excess weight gain in children will avert health problems later in life. Researchers at the Centers for Disease Control and Prevention confirmed that American adolescents are developing T2-D. However it is difficult to detect T2-D in children because rarely do they show symptoms (these take years to manifest). Thus, it is extremely important to initiate educational, nutritional, and physical activity programs as soon as possible at all socio-economic levels.


Overall, the number of American diabetics increased at least 33% over the 1990’s and as obesity continues to increase, so will diabetes. Unfortunately, this impacts certain ethnic groups to a greater extent than others. For example, Native American Indians have a very, very high number of T2-diabetics in their communities (3 three times the national average). African Americans may have an even higher rate of diabetes (10.8% of all African Americans – 2.3 million). It is hoped that educating these peoples on nutrition and physical activity will help combat the disease.


American’s fat consumption has decreased over several decades from 40 % to 34 %, however the rate of obesity has risen from 12 % in 1991 to at least 23% today. This may be due in part to the vague “official” nutritional recommendations and the massive fast food industry. The general public believes in a low fat and high carbohydrate diet, however they don’t know that there are both good and bad fats and good and bad carbohydrates.

In fact, some research shows that neither the total amount of fat or carbohydrate a person consumes can predict diabetes. Researchers suggest it may not be the quantity of fat or carbohydrate that you eat, but rather the quality. Improving the quality of your food intake and monitoring the quantity will help prevent against overweight and obesity.

Hu et al. (2001a) have written a tremendous paper on the role of nutrition in diabetes. They found that for carbohydrates, one should consume more low-glycemic carbohydrates and a high fiber content. In contrast, everyone should consume minimal refined flour products to prevent large increases in blood sugar and insulin after meals.

Recommended carbohydrate foods are oatmeal, whole unrefined grains, fibrous vegetables, apples, and other fibrous fruits, while breads and sugar based foods (soda, candy, etc.) should be eliminated. In diabetic individuals, a diet of low-glycemic carbohydrates can improve blood sugar control and if you are obese, you should absolutely eliminate all high-glycemic carbohydrates from your diet. In fact, a meal of high-glycemic foods does not cause people to feel full, and may lead to more eating! In summary, this relationship has been established: High-glycemic carbohydrates develop obesity, and obesity develops diabetes.

In their thorough review, Hu et al. (2001a) also found that a high intake of saturated fat and trans-fatty acids likely promote diabetes. In contrast, an increase in a person’s intake of poly-unsaturated fat and Omega-3 fatty acids could help prevent diabetes. It is wise to decrease consumption of saturated fats (animal fats), margarine, butter and hydrogenated vegetable oils (i.e. the oil that french fries are cooked in). Salmeron et al. (2001) recommend decreasing your intake of trans-fatty acids (hydrogenated vegetable oils) by replacing them with non-hydrogenated polyunsaturated fatty acids will help decrease your risk of T2-D. One place to start is reducing your intake of fast food.

In replacement, everyone should try to consume more fish oils and non-hydrogenated vegetable oils (i.e. olive oil). Most of the research presented is based on association. For example, in the Netherlands, diets containing a lot of fish are associated with lower risks of diabetes. Researchers suggest that one must follow the correct diet for a long time (i.e. make it part of your lifestyle) in order to see benefits. For example, fish oils (Omega-3 fatty acids) have benefits for “cell membranes” and help insulin function properly, however this will not happen overnight just because you had a salmon steak!

Basically, a typical “Westernized” diet should be avoided. All the negatives (i.e. saturated animal fats and sugars) seem to be associated with one another (i.e. they are all found in your typical fast food meal). In reality, everyone should try to:

* Decrease animal fat (saturated fats) and hydrogenated cooking oils.

* Increase fish and flax oils (poly-unsaturated Omega-3 fatty acids) and vegetable oils.

* Decrease high-glycemic carbohydrate intake. Don’t drink regular soda!

* Increase fiber from whole grains

* Increase fruit and vegetable consumption

At the 2001 ENDOCRINE SOCIETY meeting, alternative treatments of T2-D were recommended by Arsenis and Goettelman. In this study, diabetic patients reduced animal protein intake from 2-3 times a day to once every other day (vegetable protein was substituted) and stopped all consumption of plain sugars. Patients liked the new diet and the fact that they did not have to fast, take low calorie diets or receive appetite suppressants. The metabolic profile of many patients improved and it even helped some to stop using certain medications. The authors concluded that the reduction of animal protein and sugars help to improve the quality of life and metabolic profile of diabetic patients.


In addition to diet, another contributing factor to obesity is that 60 % of Americans don’t get enough activity and 25 % get NO activity. A recent study examined almost 40000 males over the age of 40 and how the amount of TV they watch relates to their T2-D risk (Hu et al., 2001a). Researchers showed that more TV was significantly associated with higher risk for diabetes and that increased physical activity is associated with less risk for diabetes.

The key point is that if people get up and moving that they may be able to decrease their risk of diabetes. This information should be applied towards youths as well. In addition, for obese people, simply losing 5-10 pounds can have a dramatic positive effect on their health!

Even inadequate sleep can have an effect on diabetes according to research from the lab of Dr. Eve Van Cauter.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

If you have any questions, please feel free to leave a comment and we’ll get back to you.

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Abs Are Made in the Kitchen

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 27-05-2012-05-2008


Abs are made in the kitchen. That’s a popular phrase going around the fitness world these days.

Well, it sounds nice, but it really isn’t true (unless you have some really weird home gym set-up).

The truth is, your abs are still made in the gym from the exercises you do. But your abs certainly can be defined by what you do in the kitchen in terms of nutrition.

After all, you can do all the ab-building exercises you want, but if you aren’t eating for fat loss, then you are never going to see your abs.

So is your nutrition good enough to get the job done?

If not, what’s your excuse? Not enough time, right? Or on the go too much, and your options are a greasy cheeseburger or a slice of pizza?

Well let me tell you, nutrition planning is one of the keys to fat loss. If you don’t plan ahead, don’t expect to burst through any fat loss plateaus any time soon.

And that’s why today, Sunday, is the answer to the problem. Because today, assuming you work a M-F job, you have the time to plan your meals, go to the grocery store, and prepare your meal plan for the week.

And don’t tell me this is too much work. You can easily accomplish this in 2 hours. One hour to get to the grocery store and back, and the other hour to prepare your meat and vegetables for the rest of the week. For more information on how to prepare your weekly nutrition, and for a copy of my shopping list, click here.

Abs can be yours if you are consistent.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

10 Sources Of Protein To Add Variety To Your Meal Plan

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 23-05-2012-05-2008


By Nigel Jeal

Now, I already know that YOU already know that you should be eating protein with every meal, I revealed this before, but if you’re like most (myself included) you’ve probably had a little too much grilled chicken lately…and that gets BORING.

So here are a bunch of other options to add some variety in to your weekly meal plan (in no particular order).

1.  Eggs – Eat the whole egg, not just the white.  The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals…and it has the benefit of making the egg taste better.

2.  Shrimp – Grill ’em up, or sautee them in some organic butter or extra virgin olive oil.  Mix with veggies and enjoy.

3.  Salmon – An awesome fatty fish containing loads of protein and a healthy dose of uber-healthy omega-3 fatty acids.

4.  Protein Powder – Super convenient and great for those between meal snacks.  Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.

5.  Ground Turkey – Super lean and great for chilli.  Make some.  Eat some.  Enjoy some.

6.  Pork – The “other” white meat, just as lean as chicken when you get the right cut.  Go for the boneless chops and trim the outer fatty edge.

7.  Chicken Sausage – You probably won’t notice the difference between chicken sausage and “regular” pork sausage, but it contains a much more moderate amount of fat…great for those protein and carb meals.

8.  Beans – Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein any part of the world.  Low glycemic, crazy high in fiber.  Add it to your turkey chilli, or any other meal you want for that matter.

9.  Bison – All the taste of beef while being incredibly lean.  Great for protein and carb meals when you’re wanting to limit the fat content of a meal while still packing a mean flavour punch.  KA-POW!

10.  Grass-fed Beef – Grass fed beef is rich in CLA, a special fat that has actually been shown to result in fat LOSS.  Eat this…tastes great, great for your figure.

11.  Greek Yogurt.  BONUS!!  I love bonuses, don’t you?  Of course you do…everyone loves bonuses.  Greek yogurt packs twice the protein of regular yogurt.  Go with the plain variety and sweeten if you’d like.

The key is finding a meal plan that you can follow long term and you won’t get bored with eating, so add these sources of protein to your meal plan to add variety and enjoy eating healthy tasty food.


Nigel Jeal

#1 Nutrient For Fat Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 15-05-2012-05-2008


These days all we ever hear about is “protein, protein, protein”, but the truth is that protein is not the #1 ingredient in a fat loss diet.

In reality, a protein shake contains NONE of the most important nutrient for weight loss…

…and that’s FIBER.

In fact, simply adding an extra 6g of fiber per day to your diet will be enough to help you start losing weight again.

(I read that in Woman’s World magazine of all places while visiting my mom for Mother’s Day – SERIOUSLY!)

Obviously any plant based foods have fiber (unless they are processed), but these three specific fiber-rich foods have been shown in research to help you lose weight and are easy to add to your diet.

#1 – Black Beans

A half-can of black beans gives you over 15 grams of protein, and Men’s Fitness rated black beans as the CHEAPEST source of protein available. Combine protein plus fiber, and you’ll be full all afternoon if you have black beans for lunch.

#2 – Nuts

Nuts get a bad rap, but a recent study in the Archives of Internal Medicine showed that eating 2.4 ounces of nuts per day helps you lower your cholesterol – without gaining weight. And other studies have found that replace carbs with almonds helps you LOSE weight.

Nuts are the perfect snack.

#3 – Fruits and vegetables of all kinds

In a study I stumbled across in the American Journal of Clinical Nutrition (85: 1465-1477, 2007) found that subjects who ate more fruits and veggies while on a low-fat diet were able to lose more weight than other subjects.

By the way, check out these amazing properties of your favorite fruits:

Kiwis – one of the best sources of vitamin C
Cherries – decrease inflammation and may help alleviate arthritis
Grapefruit – reduces cholesterol
Strawberries – fights cancer
Blueberries, spinach, walnuts – increase memory

You can make an amazing spring salad from spinach, walnuts, blueberries, and strawberries, OR you can take those, add almond milk and a banana and make a refreshing smoothie.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover How To Lose Weight the quick and healthy way

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

7 New Superfoods You Should Be Eating

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 20-04-2012-05-2008


By Nigel Jeal

Superfoods give an extra boost to your healthy diet plan. We all look for new ways to eat healthy and the search for the perfect diet is never-ending, with studies being continuously conducted to find the best types of food to incorporate into your daily diet.  Nutritional experts agree that the inclusion of superfoods in your diet can keep you feeling energized and decrease the risk of developing serious diseases.

Today, you will discover 7 New Superfoods you should be eating that are hitting the headlines, these superfoods will give your body that needed boost of energy.

Baobab Fruit

The Baobab fruit offers some nutrients, possibly having more vitamin C than oranges, and perhaps significant calcium content.  The dry fruit pulp, separated from seeds and fibers, is eaten directly or mixed into porridge or milk, and the fruit pulp can also be used to make juice.

Chia Seeds

Chia seeds are one of the most powerful, functional, and nutritious superfoods in the world! The chia seed is an excellent source of fiber, packed with antioxidants, full of protein, loaded with vitamins and minerals, and the richest known plant source of mega-3.  Everyone from children to senior citizens can benefit from the wonderful nutritional qualities of chia seeds.

Chia Seeds are nutritious, energizing, reduce cravings and are easily digestible.  They can be added to cereal, yogurt, salad, oatmeal, salsa and dips.


Farro is a food product consisting of the grains of certain wheat species in whole form. It’s sold dried and is prepared by cooking in water until soft, but still crunchy and should be soaking first overnight. It may be eaten plain, though it is often used as an ingredient in dishes such as salads and soups. It is sometimes ground into flour and used to make pasta or bread.

Hemp Seeds

Hemp seeds can be eaten raw, ground into a meal, made into hemp milk, and used in baking. The fresh leaves can also be consumed in salads. Products include cereals, frozen waffles, hemp tofu, and nut butters. Hemp is also used in some organic cereals, for non-dairy milk somewhat similar to soy and nut milks, and for non-dairy hemp “ice cream.”


The berries are quite tart, so they are often cooked and sweetened before eating in the form of lingonberry jam, compote, juice, smoothie or syrup. The raw fruit are also frequently simply mashed with sugar, which preserves most of their nutrients and taste. This mix can be stored at room temperature in closed but not necessarily sealed containers, but in this condition, they are best preserved frozen. Fruit served this way or as compote often accompany game meats and liver dishes.

The berries contain plentiful organic acids, vitamin C, provitamin A (as beta carotene), B vitamins (B1, B2, B3), and the elements potassium, calcium, magnesium, and phosphorus. In addition to these nutrients, they also contain phytochemicals that are thought to counteract urinary-tract infections, and the seeds are rich in omega-3 fatty acids.


Maca is a root plant consumed as a food and for medicinal purposes. Maca is also known as “Peruvian ginseng” (despite the fact that it is not a member of the ginseng family), because it is used as a folk remedy to increase stamina and energy. It is typically taken as a pill or liquid extract or as powdered maca root.

Powdered maca root can be added to smoothies, juice, and shakes. Raw powdered maca root is available for people on a raw food diet. Maca is also available as a nutritional supplement, in liquid or pill form.


Spirulina is a blue-green algae that is dried and consumed as a powder by blending it into a drink or by consuming as a dietary supplement.  Spirulina is being developed as the “food of the future” because of its amazing ability to synthesize high-quality concentrated food more efficiently than any other algae. Most notably, Spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance. In comparison, beef is only 22 percent protein.

These 7 New Superfoods contain the nutrients your body needs, they contain Protein, Carbohydrates, Fiber, Calcium, Vitamin A and Vitamin C.  So you can balance your diet with total precision, they will give your body a good boost and the extra energy will help you get more out of your workouts.


Nigel Jeal

Fat Loss Secrets of Fitness Models

Posted by Nigel Jeal | Posted in Articles, Fitness, Nutrition | Posted on 24-03-2012-05-2008


Fat loss is easy once you understand how hard it is.

Once you realize that fat loss is hard work, and not just as easy as eating some celery, drinking really cold water, and slamming down some “metabolism boosters”, that’s when you’ll really start to get results.

When you accept sticking to your nutrition program will take effort, only then will you start planning and preparing your nutrition to meet your fat loss goals.

Same with exercise. When you understand that harder workouts are more effective, then you’ll start to plan your workouts accordingly.

Over the past year I’ve interviewed over a dozen fitness models (men and women) for Oxygen and Maximum Fitness magazines, and their secrets to success are as plain as day.

They know it is going to be hard work to get ready for a photoshoot, but what do they know that you don’t know?

First, they’ve got their nutrition plans down perfectly. And when I say planned out, I don’t just mean they have a meal plan torn out of a magazine. Instead, they have their shopping lists prepared. They have time set aside for cooking, cutting, and chopping. These men and women have more than enough tupperware to store and freeze their food for the week.

Fitness models take their meals with them and aren’t so naive as to believe that they will be able to find something “healthy” at work or on the road. They are not willing to sacrifice results for convenience. They have accepted the hard work that comes with eating for fat loss. Have you?

Second, fitness models know what works – not only in the kitchen, but also in the gym. They’ve recorded their workouts, studied the effects of various exercises, rep ranges, and workout frequencies.

They have accepted that there can be NO guesswork in a fat loss workout program. That’s why fitness models plan their workouts in advance, and write down the results in a training log for analysis. If you aren’t doing that, then you’re doing nothing more than playing a workout “lottery” and hoping you’ll come up lucky.

Third, and perhaps most importantly (because it’s hard to have the first two factors without this one), fitness models surround themselves with a supportive environment and social support groups.

How many fitness models do you think are married to sedentary, overweight smokers? How many fitness models do you think hang around men and women that start drinking at 4pm every Friday?

Having the right social support group and supportive environment can make or break your fat loss program in less than a minute.

Research shows this. Experience proves this.

All it takes is a bunch of co-workers to surround you at your desk with a box of doughnuts and pressure you into “having just one”. The next thing you know its 3 days later and you haven’t had a decent meal since.

According to the research on social support for fat loss, there are at least 2 proven ways to harness the powers of others for your fat loss goals.

First, include a health professional in your social support group. This could be your doctor, a nutritionist, or a trainer that you see on a regular basis. But you need to be accountable to someone. This will work best for those of you that can’t find support among your family, friends, or co-workers.

Second, if a member of your social support group also loses weight, you’ll have a greater chance of succeeding. So try and get family members, friends, and co-workers directly involved. Get them from cheerleaders to active participants in the fight against fat.

I hope these tips help you out. If you don’t have any social support right now, by all means, send me an email on your progress and at least hold yourself accountable to me.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more fat loss secrets to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Alcohol & Weight Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 21-03-2012-05-2008


People often ask me about the impact alcohol has on their weight loss and exercise programs. The answer? It’s not good.

What does alcohol do?

Drinking makes you more attractive, funnier, and more charming to the opposite sex, according to studies from the Coors Research Institute (sorry, I don’t have the reference for those studies…).

Just kidding. We both know that it adds unnecessary, almost nutrient-free calories to our diet, makes us tired the next morning, lowers our inhibitions around junk food, and dehydrates our bodies. None of these is helpful for a fat loss program.

In addition, alcohol also has negative consequences for your metabolism, body composition, and recovery. It should not be surprising that the more you drink, the more your fat burning is impaired. So drinking booze is not a smart choice if getting lean is a priority.

But most importantly, drinking alcohol leads to you consuming too many calories (both from the alcohol and the poor food choices you make while under the influence). It also hinders your recovery from exercise.

And man, do you know how many calories bartenders can pack into some of those drinks? A simple beer is 150 calories (the equivalent of 1.5 slices of bread), while a glass of wine or shot of alcohol is closer to 100 calories.

But then add the booze to a mixed drink like a margeurita or pina colada, and you’re up to 500 calories per drink. That’s the same as a big mac! And you’d never think of having 2-3 big macs at a single meal, would you?

So no matter if it is the holiday season or if you are on holidays, drink alcohol responsibly, or don’t drink at all. Regardless, expect the regular consequences – a tired mind and body that is not a fat burning machine.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

The Truth About Cheat Days As Part Of Your Diet

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 14-03-2012-05-2008


By Nigel Jeal

So, you’ve heard about incorporating a cheat day as part of your diet, but you’ve been overloaded with so much information you don’t know what to believe…

Today, I’m going to spill the beans and reveal the truth about cheat days, and answer your question. Do they work, or do they not work?

But first, does this sound familiar…

You go on a diet and think you’re doing well then after a few weeks things stop, it seems like your body decides to fight against everything you are trying to achieve.

This may be the most startling news you’ve ever heard…

You see, if your body thinks it’s getting a lack of food it thinks you’re starving yourself and starts SAVING YOUR BODY FAT.

Yes, it’s true…It’s your body’s survival mechanism and it doesn’t recognise the difference between dieting and starving.  That’s bad news when you’re trying to burn fat and lose weight.

But there’s one more thing…

There’s a hormone called “Leptin” which plays a huge part role in this starvation protection process and it’s considered the major hormone from which all other weight loss hormones get their cues.

Here’s the science bit…

Leptin plays an important role in energy intake and energy expenditure including appetite and metabolism.  If your calorie intake is high your leptin levels will be high, if your calorie intake is low your leptin levels will be low.  If your leptin level drops so does your metabolism and any chance of burning fat! In fact, a week or so into your diet your leptin levels will drop dramatically.

So what you do reverse this to increase your leptin levels?

How To Increase Your Leptin Levels

Believe it or not, you can increase your leptin levels by incorporating a full blown “Cheat Day” into your diet once a week.

Pizza anyone?

Okay, let me explain…

I explained a minute ago that when you start a diet your leptin levels will drop after about one week.  Well by eating pizza, ice cream and other foods you like to eat on one cheat day a week it only takes that one day to supercharge your leptin levels back up to normal, boosting your metabolism and putting your body back into the fat burning zone for the next week.

I love pizza.
I love ice cream.
I love chocolate and cookies. 

And I bet you do too, right?

Well, you can still enjoy your favourite foods while you’re on a diet, and you do this by having a full cheat day, just don’t overdo it and stuff yourself.

I love cheat days and so should you, they will help you get great results faster.

Here’s 5 rules to help you.

1. Eat the foods you crave without feeling guilty.

2. Don’t set the alarm for a very early time.  Start when you normally wake up on Sunday.

3. Don’t stuff yourself.  Eat until you’re satisfied, not to the point of discomfort.

4. Don’t skip meals holding out for a single feast. Eat throughout the day. (I’ve spoken to you about this before in other articles).

5. Don’t drink alcohol. Alcohol consumption works against what you are trying to accomplish with the Cheat Day.

So, the answer is Cheat Days DO WORK and you should incorporate them into your diet.

Enjoy eating freely on your cheat day,


Nigel Jeal

Do You Hate Your Job

Posted by Nigel Jeal | Posted in Articles, Diet, Health, Nutrition | Posted on 16-02-2012-05-2008


One of my clients does.

And it is killing him.


At the very least, it is contributing to depression, frustration, and inflammation – hitting him both physically and mentally.

So not only does this stress beat him up at work, but in the gym too.

Work stress prevents him from losing fat, and contributes to the pain in his knees and back.

The worse his days at work are, the tighter his muscles and the more inflammation in his knees. Work also contributes to poor eating choices, because he just works so darn much. And that makes the inflammation even worse. It’s a vicious cycle. Inflammation is associated with many diseases, including arthritis and an increased risk of heart attacks.

So he needs to get out of this situation, ASAP. But easier said than done, right?

And ladies, don’t think this doesn’t apply to you…as quoted on Men’s Health.com the other day, “In a recent study at Yale, women who were most susceptible to stress had both higher levels of cortisol and greater abdominal fat than non-stressed women. And the ladies under stress stored fat primarily in one place: their bellies.”


You must exercise to control your stress hormones. My client always feels better after the workout. Yes it takes time, and that can add to your stress, but if you do your workout first thing in the morning, you are set. There’s no doubt that early morning workouts is the #1 workout time for busy people.

What type of workout is best? First of all, just start with anything you can stick to. That’s the best advice for you or anyone you know that “hates exercise” but needs to do it. Simply find something you like and do a little bit of it this week. Next week, you can do a little more. And so on.

That’s a good start, but a structured exercise program will give the greatest health improvements.

For structured workouts, the best, most efficient exercise approach would include strength training, interval cardio, and some meditation time. You can get all 3 components in Turbulence Training, if you make sure to include meditative static stretching at the end of your session.

One other benefit of the morning workout – It allows you to start the day with a sense of accomplishment.

So keep the TV off at night and get to bed early. Then get up early and get your workout done. Your exercise is one of many ways you can lower stress and the stress hormone cortisol.

Lowering cortisol should help to control food cravings over the course of the day, and following Dr. Mohr’s nutrition guidelines will also help you stay on track. Eating the right fats, as outlined by Dr. Mohr, will also help you optimize your hormone levels to fight fat and stress.

High-fat, high-carb meals increase inflammation…adding to the physical stress on your body. Avoid processed foods and fast foods at all costs…and just eat whole, natural foods.

Good nutrition is that simple.

So spend some time on the weekend preparing your food plan for the week, so that you don’t have to make any rush decisions for fast food meals or snacks.

Don’t eat anything with trans fats, don’t eat any processed carbs, and don’t drink any soda. And stay the heck away from fast food.

So nutritionally, there is a lot you can do to make your day go better. Same with exercise, be consistent and it will help reduce your stress and improve your health.

As for your job, if it is something you want to change, then you need to talk to the right person. You might need to find a career coach. If any readers want to pass along some career help, please let me know and I’ll share in future articles.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Is a lack of time stressing you out?

“No time to exercise” is the #1 reason most people don’t exercise consistently. In fact, a lack of time stresses most people out for many reasons – whether it’s a lack of time to prepare good food, exercise, or be with your family.

That’s why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

“I think TT is awesome. I have seen a serious change in my overall body composition. In 12 weeks I’ve gained a lot of muscle and have lost about 10 lbs, but inches are flying off.”
Gordon M.

“The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn’t conducive to my life given that I work full time and have a spouse. I’m already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn’t get to the gym for “leg day” it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbbells and a ball at home so I can get my workouts in at home.”
Janet M

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

How To Secretly Add Fat Burners To Your Daily Diet

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 13-02-2012-05-2008


Nigel Jeal

Ssshhh…These, Dear Friend, are the secrets that the makers of diet and slimming pills don’t want you to know.

Yes it’s true.  You see these diet and slimming pills advertised everywhere, Hoodia, Ephedra and Phentermine but to name a few.  They claim to curb your appetite and help you lose weight, but they don’t tell you about any side effects, especially if you have any specific medical conditions or diseases.  They are not regulated by any approved or official body so you take them at YOUR OWN RISK.  I personally have never used diet or slimming pills and would never recommend them to anyone.

So this allows us to explore other opportunities using natural foods and ingredients you can secretly add to your daily diet that will help you burn more calories and burn more fat without the side effects, risks and expense of pointless diet and slimming pills.

In a minute, you are going to discover 4 foods and ingredients that will supercharge your diet and make meals spicy and even tastier than usual.

But first, I want to reveal one secret ingredient that is going to get your body in the optimum state to burn fat fast…REAL FAST.  It’s called CINNAMMON.

Ground Cinnamon

Ground cinnamon is a sweet spice and one of the oldest known spices.  Cinnamon comes from the bark of the Ceylon Cinnamon tree in Sri Lanka.  Cinnamon has many health benefits, it helps to regulate your blood sugar levels and insulin levels. Okay, it’s not a fat burner but it keeps your body in a fat burning state meaning you can burn a few more calories when you workout. I put about half a teaspoon of cinnamon in my protein shake every morning.  I love it and it tastes great.

By now, you’re probably wondering what these 4 foods and ingredients are…?

Okay, lets unlock the closed doors…

Black Coffee

Caffeine is an ingredient used in diet pills.  You have Caffeine in coffee but it has to be black coffee, leave out the sugar, sweeteners and milk.  Caffeine provides a good boost of energy and if you drink black coffee an hour before you workout this added energy can help you burn more calories and burn more fat.

Chilli Peppers

Chilli Peppers have long been used as part of a healthy diet.  They are high in Vitamin A and Vitamin C and help to boost your metabolism.  I love to use them to make a marinade which tastes great with chicken, beef and fish.  I love them.

Cayenne Pepper

Cayenne Pepper is another ingredient used in diet pills.  Cayenne Pepper is a red, hot chilli pepper ground into a spicy powder and used to flavour your cooking.  It is high in Vitamin A, Vitamin B, Vitamin C and Vitamin E and its nutrients are great for your diet.  I love to use cayenne pepper to spice up chicken, fish and beef and it tastes great.

Green Tea

Green Tea is another ingredient used in diet pills.  Green Tea is a refreshing afternoon drink that is made solely from the leaves of the Camellia Sinensis plant and originates from China.  It has been shown to induce and stimulate fat oxidation, boosting the metabolic rate without increasing the heart rate.

Please ensure that your body is able to withstand these foods and ingredients please consult with your physician if you are unsure.  If you have diabetes or know you are allergic to any of these DO NOT consume them.

If you can add these secret foods and ingredients to your daily diet, not only will you will burn more calories and burn more fat during your workout, you will see your results skyrocket very quickly.


Nigel Jeal