The Modern Paleo Lifestyle

Living Paleo

In this episode of the Outside Health and Fitness Podcast I am honored to welcome Wendy Myers to the show. Wendy is a certified holistic health coach and founder of live to 110. She is passionate about living a healthy lifestyle through proper diet and exercise. Today, Wendy and I talk about the Modern Paleo Diet.

10 Funky Fad Diets

Fad Diets

In this episode of the Outside Health and Fitness Podcast I am really happy to welcome Jessica Bailey back to the show to explore some more funky fads with me. This time Jessica and I take a look at 10 of the Funkiest Fad Diets we could find. Some of these don’t even contain food!

On today’s show you’ll learn...

• just how far some people will go to lose weight,


• how dangerous some extreme diets can be


• and that even a diet that works and really does help you lose weight may come at a tremendous cost to your overall health.

Call the Show! 1-207-370-9797

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[wptab name='About Jessica']

About Jessica

 

Jessica Bailey has been an active member in the fitness community of New York City for almost 15 years. As a certified fitness instructor, she’s taught at Physique 57, Exhale Spa, Pure #yoga, and many more. As a personal trainer, she’s helped hundreds of people lose weight, get fit and train for various athletic events. She is certified in group fitness, senior fitness, Pilates, and yoga; she’s also been trained in Barre, “bootcamp” and pre/post natal fitness.

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 1 The Hollywood Diet

The Hollywood diet is a liquid diet, and promises extreme weight loss in a short period of time. You buy $25 dollars per bottle for the Hollywood juice, which you drink four times a day with water. It sounds too good to be true, and it probably is, but the Hollywood 48-Hour Miracle Diet claims that it can help you to achieve a significant weight loss in just 2 days.

#2 The Twinkie Diet

CNN reported on the Twinkie Diet, a diet consisting primarly of junk food and Twinkies.

For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too.

His premise: That in weight loss, pure calorie counting is what matters most -- not the nutritional value of the food.

The premise held up: On his "convenience store diet," he shed 27 pounds in two months.

Read more at CNN

#3 The Cabbage Soup Diet

The Cabbage soup diet is a radical weight loss diet designed around heavy consumption of a low-calorie cabbage soup (yuck!) The diet lasts seven days. The diet is actually surprisingly popular and has spawned a whole slew of similar fads. The diet is almost universally condemned by doctors as it lacks any substantial nutrition and the weight loss it causes is mostly water-loss not fat-loss, and is, therefore, not permanent. Most people trying this diet lose energy and experience light-headedness. The most common side effect is flatulence – a lot of it.

#4 The Cigarette Diet

Sad but true people actually smoke to lose weight. Although it is true that nicotine acts as something of an appetite suppressant, lung cancer and emphysema are not good trade-offs for weight loss. Way back several cigarette companies boasted the appetite-suppressing qualities of their products. One ad for Lucky Strikes urged smokers to "Light a Lucky and you’ll never miss sweets that make you fat."

#5 The Pink Method

Pink stands for, Power,Intensity ,Nutrtion, Kardio. This method basically has you starve yourself while at the same time engaging in very high intensity and strenuous activity. Worse yet, there are very few details about this diet available until after you pay. What does that tell you?

#6 Fruitarianism

Fruitarianism is a diet where you just eat fruit, though some people whose diet is not 100% fruit, consider themselves fruitarian, if their diet is 75% or more fruit. One caution about eating just fruit is that you may miss out on certain nutritents that are difficult to get from fruit alone.  A fruitarian diet can cause deficiencies in calcium, protein, iron, zinc, vitamin D, most B vitamins (especially B-12), and essential fatty acids. Additionally, the Health Promotion Program at Columbia reports that food restrictions in general may lead to hunger, cravings, food obsessions, social disruptions and social isolation. Gandhi followed a fruit-only diet from time to time, but eventually gave it up due it being unsustainable.

#7 Sleeping Beauty Diet

A popular diet that Elvis was a fan of. After being put under heavy sedation you are put to sleep for a long period of time and because you're not taking in calories you lose weight. While sleep is important this diet is taking things to the extreme. There is no information available to show that this diet was even successful. Shh....be very, very quiet she's dieting!

#8 The Vision Diet

These goggles make food look bigger, less appealing (if unhealthy) and more appealing (if healthy). The downside? You look like a dork on your date!

#9 The Cotton Ball Diet

Ok, this isn't even a food. Believe or not some people have coated cotton balls in juice and then consumed them to reduce calories and lose weight.

#10 Breatharianism

Breatharianism is the belief that it is possible for a person to live without consuming food. Breatharians claim that food, and in some cases water, are not necessary for survival, and that humans can be sustained solely by prana, the vital life force in Hinduism.  If fact 60 minutes was planning to interview an Australian woman named Jasmuheen who claimed to be a Breatharian. Unfortunately her test to demonstrate breatharianism was called off when, after four days, she became severely dehydrated.

Bonus

For more weird diets check out 15 Most Bizarre Diets in History by Woman's Day

 

 

 

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[wptab name='Links and Resources']

Follow Jessica on-line:

Sassy Girl Fitness Website

Sassy Girl Fitness Blog

Sassy Girl Twitter

Sassy Girl Facebook

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[wptab name='Last Week']

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Listener Reviews

Inspires to take a different approach on fitness      

by ResVshow

This show is a great resource for those looking for info on mountain biking, outdoor running, #skiing, #hiking, and other forms of outdoor activities. Before you think about camping or going on the trail. Listen to this show first to make sure your prepared.

I hate gyms and I love this podcast!      

by Mad about Cairo

Go outside and have fun! This podcast has been really helpful in helping me finding fun ways to get in shape and get that Vitamin D. Informative but never boring.

A fun experience every podcast!      

by Dr. Mike Tremba

What a fresh, fun podcast! Anything that has to do with staying active outside is Steve's passion. From skiiing to hiking, and from mountain biking to nutrition for optimal performance, Steve, and his collection of experts he interviews make it a great way to learn what you need to know!

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I want to hear from you!

Send an Email, or leave a comment below

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Your Support Keeps Us Going!

• Get Advanced Episodes so you get to hear the podcast before anyone else!


• Free Access to my exclusive google+ group where you have a direct connection to many guests from the show.


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• ....and lots more!

Visit Patreon to lend your support.

Thank you so much! 

Steve 

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What To Eat for Peak Race Performance

Eating for Peak Race Performance

In this episode of the Outside Health and Fitness Podcast I am happy to welcome back Joanna Chodorowska. You might remember Joanna from Episode 82 when she was on helping us understand why staying properly hydraded is critical for performance and overalll health. Today she’s back to talk about the importance of race day nutrition.

On today’s show you’ll learn...

• ...how important it is to dial in your nutrition long before race day;


• ...what to eat on race day to perform your best (if you’re thinking huge amounts of spaghetti you might be surprised to hear what Joanna shares....)


• ...and how to recover properly after your race is over.

Call the Show! 1-207-370-9797

Support Outside Health and Fitness

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3 Simple Secrets for Healthier Eating

Secrets for Healthier Eating

In this episode of the Outside Health and Fitness Podcast I'm honored to have registered dietician and author Susie Garcia on the show. Susie co-authored the book “Psyched to be Skinny” and shares some really interesting information today about how our relationships with food can be traced back to our childhood.

On today's show you'll learn:

• ...about different types of eaters


• ...how different times of day and different events can trigger overeating


• ... the 3 simple secrets you can implement today to be a healthier eater tomorrow!

Call the Show! 1-207-370-9797

Support Outside Health and Fitness

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[wptab name='About Susie']

About Susie

Susie Garcia is a Registered Dietitian specializing in Health and Wellness, Nutrition Education and Food and Diet Trends. She has received the Recognized Young Dietitian of the Year Award by the American Dietetic Association and the Texas Dietetic Association. She is a graduate of North Dakota State University and completed her dietetic internship at Texas A&M University. She currently operates a private practice, Nutrition For Your Lifestyle, in the San Francisco Bay area.

Susie has experience in several areas of Food and Nutrition including Individual Consultations, Nutrition Management, Research and Development, Nutrition Writing and Presenting. She has also developed nutrition programs, diet plans and menus for individuals as well as businesses. She is a ServSafe instructor and taught Nutrition and Food Safety courses at The Culinary Institute of America, Greystone, St. Helena, CA.

Susie is a member of the Academy of Nutrition & Dietetics, Nutrition Entrepreneurs Practice Group, and California and Diablo Valley Dietetic Associations.
Sandy Cortez, MS, RD, CFT, HFS

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What are the main goals clients having to come to see you? [6:09]

Most people are looking to lose weight and lose belly fat. There are also people who just want to feel better whether it's to have more energy or better clarity of thought. A lot of people out there just don't feel good and it can be linked to nutrition and lifestyle.

People with diabetes or who have been diagnosed with high cholesterol also see Susie for nutritional help. Improving how these people live and eat cannot only help them feel better it can also have an impact on their condition.

Susie co-authored a book called "Pschyed to be Skinny" with Dr. Denise Wood. In the book Susie and Denise identify the different types of eaters. Each chapter is dedicated to a different type of eater.

In the book Susie and Denise identify the bored eater, the anxious eater, the recently dumped eater, the peer pressure eater and the big boned eater. Each person has a different set of cognitive and behavioral therapies and exercises they can do to overcome their poor eating habits. These therapies and exercises are outlined in the book along with nutritional advice, meal plans and recipes.

The book is an easy read and often times people will identify with several different types of eaters. "Psyched to be Skinny"  is giving some real life advice about how to modify what you think about what you're eating, as opposed to "here's just another diet plan."

In the book there are examples of how a lot of our thinking about food comes from our earliest memories. For example, you may have lost the baseball game and your parents took you to get an ice cream cone to feel better about it. What's really interesting is food is used as a reward either way. Ice cream cone if you win, ice cream cone if you lose.

A lot of parents may be providing inappropriate messages about food to their children without even realizing it. Even people who are very healthy, fit and active fall into this trap. As an example consider the ritual of having a beer at the end of an Ironman competition or a triathlon.

Could you talk about some of the different types of eaters you identify in your book? [10:47]

Let's start with...

The Anxious Eater

A lot of women fall into the anxious eater category. These are the classic working moms that are always on the go. They are generally so busy they're not even cognizant of whether they are full or hungry. They will end up just grabbing something on the go and eating in the car. If you are someone who thinks of yourself as busy you may fall into this anxious eater category.

The Peer Pressure Eater

Another type of eater is the peer pressure eater. This is someone that succumbs to peer pressure and ends up changing their food choices as a result. These eaters tend to follow the crowd. For example, if everyone is having dessert they have dessert. At family gatherings when people are encouraging them to eat more they end up eating bigger portions then they may want to.

One of the strategies from the book for a peer pressure eater is to become a leader. By using clean and organic foods and not following the crowd the peer pressure eater can become someone to follow. In general, people do want to eat better but often they are just too lazy to do it.  If someone is leading the way people will follow.

The Bored Eater

The bored eater is one of the most common eaters because many times people just don't know what to do. When people are not as engaged in their community or feel isolated they may fall into this category. Rather than thinking of something else to do like writing a letter or reading a book the bored eater finds themselves at the refrigerator. This can be a well established habit, eating out of boredom to fill your time.

How can you determine which type of here you are?

Most people who get the book will look at the list of eaters and identify with one or two and then go read those chapters. You might identify with the bored eater but then at other times you may identify with the peer pressure eater.

The idea of the book is to help you change your thinking so you aren't saying "I have to have popcorn at night." If you're telling yourself you have to have it then you are believing that you have to have it.

What about changing the type of food that you are eating?

Most people aspire to clean eating, and eating good healthy food. It can be a challenge to work that into your diet if it's not something you are used to. Ideally, you want to work vegetables into your diet, drink lots of water, add high-fiber carbohydrates, lean sources of protein and healthy fats. Susie works to show you what foods fall into those categories and how much of that food you should be eating.

In general, what is the one thing you would change in someone's diet to have the biggest impact?

The thing people need the most in their diet is more vegetables. Any sort of plant-based nutrition such as beans or lentils would be a great addition to your diet. If you add more of these types of foods and reduce your intake of processed foods it can really make a difference. When you're eating nutrient rich foods and your body is getting the nutrients it needs you are less likely to overeat.

What challenges do people face when working to incorporate more vegetables into their diet? [22:57]

Some people see it as a challenge because of the preparation involved in cutting up vegetables and making salads etc. They see it as very time-consuming however there are prepared options that make it more convenient.

What are some creative ways to work vegetables into your diet?

You can put spinach in a chocolate protein smoothie and not taste it that much. You do need to be careful with smoothies however because often times people overload them with fruit and sugar. It's important to think about smoothies as a protein-based drink and make sure you have some sort of protein powder in there.

There are a lot of creative ways to incorporate vegetables into your meals.You can add chopped up vegetables to spaghetti sauce. You can do mashed potatoes with half mashed cauliflower. Adding onions and peppers to fajitas is a great way to get your vegetables as well.

Are there points in the day or particular events that can cause people to overeat?

Yes, and a lot of it has to do with meal planning. For example, many people tend to skip breakfast eat a small lunch and then have a large meal at dinner time because they under nourished their body during the day. Time of day, especially the evening, can be a big factor for some people.

In the book there's another type of eater called the "I deserve it" eater which covers eating based on certain events. Someone who has an "all or nothing" relationship with food can fall into this category. An example would be someone who goes on vacation and indulges because they feel they deserve it. This type of thinking can cause overeating. Mood and hormones also play a big part in whether somebody overeats or not.

Three secrets to unravel your food moods and eat healthier

Weigh on Wednesdays

The first secret is to weigh on Wednesdays. This is a good practice because most people will be more indulgent over the weekend. Additionally weighing yourself just once a week can help prevent you from becoming obsessed with it.

Write it Down

The second secret is to write it down. Keep a "food and mood" journal. You could also track your exercise along with your food in this journal. Journaling is a great way to provide accountability to yourself. There are some great free apps that can help you track your calorie intake such as "lose it" or "my fitness pal".

Wake Up Refreshed

The third secret is to wake up refreshed. Getting enough sleep is critically important because when you sleep certain hormones are secreted into your body. One of them is called leptin and leptin gives you more of a satisfied feeling so you feel less hungry. The more you sleep the more Leptin your body produces.

Another hormone associated with your appetite is called ghrelin and it increases when you deprive your body of sleep. Ghrelin is responsible for that hunger sensation. When you don't get enough sleep ghrelin can cause you to have an increased appetite.

The other reason to get a good nights sleep is that a lack of sleep can cause you to be more stressed. When you're stressed you release a hormone in your system called cortisol. Cortisol is the belly fat hormone. If you're trying to stay fit and trim getting enough sleep is a key factor.

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[wptab name='Links and Resources']

Follow Susie on-line and get a copy of her book:

The Susie Garcia Site

Get "Pysched to be Skinny" as an eBook on Smashwords for only $4.97!

Nutrition for Your lifestyle

Facebook

Twitter
[/wptab]

[wptab name='Last Week']

If you missed last week's show check it out and get all caught up!

Never miss another episode. Join over 2000 happy subscribers and get updated whenever a new show is released, you'll also get exclusive content only available to readers of the newsletter.

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iTunes / Apple Users

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 Android Users

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Listener Reviews

Inspires to take a different approach on fitness      

by ResVshow

This show is a great resource for those looking for info on mountain biking, outdoor running, skiing, hiking, and other forms of outdoor activities. Before you think about camping or going on the trail. Listen to this show first to make sure your prepared.

I hate gyms and I love this podcast!      

by Mad about Cairo

Go outside and have fun! This podcast has been really helpful in helping me finding fun ways to get in shape and get that Vitamin D. Informative but never boring.

A fun experience every podcast!      

by Dr. Mike Tremba

What a fresh, fun podcast! Anything that has to do with staying active outside is Steve's passion. From skiiing to hiking, and from mountain biking to nutrition for optimal performance, Steve, and his collection of experts he interviews make it a great way to learn what you need to know!

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[wptab name='Support']

Your Support Keeps Us Going!

• Get Advanced Episodes so you get to hear the podcast before anyone else!


• Free Access to my exclusive google+ group where you have a direct connection to many guests from the show.


• Free Copies of my ebooks, courses and more with awesome information to help keep you healthy, fit and active


• ....and lots more!

Visit Patreon to lend your support.

Thank you so much! 

Steve 

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How to Dominate Your Diabetes with Daniele Hargenrader

In this episode of the Outside Health and Fitness Podcast I'm excited to bring you my conversation with Daniele Hargenrader the diabetes dominator. If you have diabetes, know someone with diabetes, or are concerned about being pre-diabetic you're going to want to listen to the information that Daniele shares on the show.

Today you'll learn:

• How to modify your diet;


• How to change your mindset;


• and how staying active and fit will help you dominate your diabetes

In today's outside sports segment we’ll take a look at how diabetics can benefit from starting a walking program and what special considerations you’ll want to think about before you get started.

Call the Show! 1-207-370-9797

Support Outside Health and Fitness

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[wptab name='About Daniele']

About Daniele

Daniele Hargenrader, aka the Diabetes Dominator, is a nutritionist, health coach, and certified personal trainer. She helps diabetics, pre-diabetics, and individuals from all walks of life and from any location around the world to think, eat, and move in ways that allow them to achieve a quality of health and quality of life they previously thought unattainable.

She has been quoted in Diabetes Forecast Magazine, featured in the Philadelphia Inquirer, and presented at Fortune 100 companies teaching people how to live the life they imagined through optimal health. She owns a health and wellness coaching business with her husband, and runs thediabetesdominator.com website which is a source of inspiration and information dedicated to showing people that they can take charge of their own health despite what they may have been led to believe.

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How did Daniele get so passionate about helping people with diabetes? (4:35)

At eight years old Daniele was diagnosed with type one diabetes. She developed a binge eating habit and she began gaining weight. Throughout her teens and into her early 20s she was obese weighing well over 200 pounds.

Her hemoglobin A1c levels were 13.5% almost double what is recommended for diabetics. After years of living that way she realized that she was slowly killing herself.

She began exercising, changing her diet and slowly transformed her body. During this time she developed an extreme passion for cooking.Her passion for cooking grew into her becoming a professional chef. She began working with people to help them eat healthy and wanted to provide fitness advice as well so she became a personal trainer.

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How does Daniele help people who come to her feeling hopeless about their situation? (10:00)

The majority of people who come to see Daniele initially feel hopeless and overwhelmed. Many of them are tired of having blood sugar levels out of control. They are frustrated having tried everything without being able to fix the problem of fluctuating blood sugar levels.

One big challenge is that a lot of the medication diabetics are on promotes fat gain which leads to a vicious cycle. The more fat you have the more insulin you need which leads to more fat. This vicious cycle creates a hopeless mindset.

Additionally, a lot of the information out there,even from reputable organizations, is feeding into this hopeless mindset. Especially for those people with type two diabetes who are told that it's irreversible. Danielle has helped many people completely reverse their situation. She has helped them get to a point where they no longer need to take medication and their blood glucose levels are steady again.

Danielle likes to give her clients another view of their situation and show them that it's not hopeless. She helps them shift their mindset from feeling they have no control over their health to understanding they do have control.

There are actions you can take to gain control. (12:25)

It all starts with that mindset shift from "it's all on somebody else too it's all on me".
There are very few things in the world today that you can really control except for your health.

[cryout-pullquote align="right" textalign="center" width="33%"] "When you have your health, it's the foundation of everything that is happiness and you find that feeling spreads across every part of your life." - Daniele Hargenrader [/cryout-pullquote]

What about people who are pre-diabetic?(18:55)

There are millions of people who are prediabetic and the majority of those people don't know anything about it. The challenge is the symptoms of diabetes don't always manifest themselves in a way that you realize something is wrong.

Unfortunately, it can take months or years for the symptoms to become so bad that you actually go to the doctor. It's really about being aware. Prediabetic's have the most control and the upper hand in the situation. Because you're not there yet there are changes you can make to reverse the situation. While it doesn't take long, it does take commitment.

It makes sense to get yourself checked at least once a year, if not twice a year, to determine whether you're prediabetic. If you are prediabetic, take action right away to change your diet, and be more active.

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The Diabetes Dominator Quick Start Guide (13:55)

Daniele has written a PDF called "Eight Actionable Steps You Can Take Right Now"  and it's available as a free download. The download not only includes important information but also real actionable steps you can take.

Here are a couple easy examples:

Drink Water (14:45)

A simple, easy and effective action you can take is to make sure you drink enough water. Drinking enough water can make a huge difference in your diabetes control.

If you are constantly dehydrated your body not only needs to deal with the issues caused by your diabetes but it also has to shut down other systems to compensate.

A lot of people understand how important it is to drink enough water however knowledge without action doesn’t do you any good. You should be drinking half your body weight in ounces of water every day.

The base of health is water so this is the most logical place to start. Drinking enough water is easy, it’s free and all you really need to do is take action.

Track What You Eat (15:50)

The next action step is to keep a food journal. MyFitnessPal, which is a free application on any smart phone or website, is an outstanding tool to help you keep track of the food you eat.The food database on MyFitnessPal is vast.

Why track your food?

It’s important for you to create some data points so that you know where you’re going. If you don’t know how many calories or cards you’re eating per day it’s something you will need to know in order to move forward.

When you start keeping track of what you’re eating it can be a real surprise. It’s amazing to see all of the additional things you’re eating that you forget about throughout the day. The majority of people can’t remember all the things they eat.

It's SAD (21:15)

A big part of the problem is the Standard American Diet. (SAD). Unfortunately, even the recommendations found on the food pyramid, put out by the USDA, are not helping those with diabetes. Many of those recommendations are actually making the situation worse.

Many of the processed carbs recommended in the pyramid are the very things that are putting people in this prediabetic state.

Changing your diet (22:50)

Processed carbohydrates

One thing that is causing problems for people who are pre-diabetic is processed carbohydrates and packaged foods.

Here are some examples of processed carbohydrates:

• Bread


• Bagels


• White rice


• Pasta


• Cookies


• Donuts

One type of bread that Danielle does recommend is called Ezekiel bread. Ezekiel bread is sprouted whole grain bread.

Milk and Dairy

A lot of people are still convinced that they need to drink 2, 8 ounce glasses of milk everyday to have strong bones. Unfortunately that's just an old wive's tale. The human body was not meant to process the enzymes that are in milk. Milk is also a high glycemic index carbohydrate. It's not a healthy food.

Juice

Soda or juice whether it's sugar, sugar-free, contains aspartame or other artificial sweeteners are not good for you. Aspartame, for example, turns into formaldehyde once it hits your system. It builds up in your cells and over time creates an acidic environment where things like cancer can grow very easily.

If you are making your own juice from real fruit in a blender, that's fine. It's the bottled or boxed juices on a shelf that you should be leery of. Once the juice has been pasteurized it's been heated to a point where all of the nutrients from the fruit are gone.

What should we add to our diet? (29:15)

One of the very best things to add to your diet are fresh vegetables. You should be eating a pound of vegetables everyday. There are many healthy micronutrients and phytonutrients in vegetables.

It's also important to include fruits in your diet. 2 to 3 servings of fruit a day is fine. Fruits also contain micronutrients and they're not high glycemic. While there are a few high glycemic fruits like watermelon and bananas eating them in moderation Is generally fine.

Exercise (32:20)

How much exercise per day or per week is recommended?

It really depends on the type and the intensity of exercise that you'll be doing. Important to know that everybody is different.

If you're just starting out, a leisurely walk around the neighborhood is great. walking is a great exercise. But if you're going to walk at a leisurely pace 45 minutes to an hour 3 to 4 times a week would be recommended.

If you're doing heavy weight training or Zumba or high-intensity interval training three times a week at 30 minutes would be a great. It's really a very individualized thing and it depends on how your body reacts to the exercise, the intensity, and what type of exercise you enjoy.

Three days of exercise a week would be considered a minimum. On the other hand it's not recommended to work out seven days a week either. Overtraining can also be a problem.

It's really important for you to find something that you enjoy. There's some sort of exercise out there for everyone to enjoy. If you don't enjoy the type of exercise you're doing right now find something else.

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[wptab name='Follow Daniele']

Find Daniele On the Web

Follow Daniele on-line and keep an eye out for her new eBook. 

• Daniele's website Diabetes Dominator


• Twitter


• Facebook

Get Your FREE Copy of Daniele's

Diabetes Dominator Quick Start Guide

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[wptab name='Walking for Health']

Walking For Health (39:00)

[caption id="attachment_4141" align="alignleft" width="199"] Walking in Central Park[/caption]

Danielle shared some really awesome advice and tips on the show today and I love what she said about taking action. It’s so important to get up and get moving and one of the best exercises for diabetics is walking.

Walking is easy, quick and you can do it virtually anywhere. More importantly walking provides some outstanding benefits like:

Improved glucose control.

When you are moving and exercising it helps your muscles absorb blood sugar, preventing it from building up in your bloodstream. Best of all, the effect can last for hours or even days! Making walking a regular part of your routine is essential for continued blood glucose control.

Better cardiovascular fitness.

Because people with diabetes are at increased risk for heart disease, it’s really important to walk and enjoy other forms of cardio fitness.

Weight control.

Regular walking burns calories; this can help control weight, which in turn can reduce other health risks.

It is important to check with your doctor before you start walking or any exercise program to be sure you get his or her thumbs up. One final word for diabetics to consider is foot health.

Blisters, or breaks in the skin of the feet can be hard to detect for diabetics since foot numbness is a common symptom. If you are concerned or prone to foot issues ask your health care provider for alternative options.

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Support The Show:

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What You're Eating May Not be As Healthy as You Think

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Call the Show! 1-207-370-9797

Support Outside Health and Fitness

In this episode of the outside health and fitness podcast I'm excited to welcome Dr. Kathy Gruver back to the show. Kathy runs The Alternative Medicine Cabinet and she is an inspirational, funny and dynamic advocate for better health through natural sources.

On today’s show Kathy and I talk about five things you want to remove from your diet in order to enjoy better health.

Today you'll learn...

• ...why many diet products can actually make you heavier;


• ...how to tell if the fruits and vegetables you're buying have been genetically modified;


• ...and why high fructose corn syrup MSG and milk don't do a body good.

In today's Outside Sports segment we'll take a look at energy gels and find out if they are good nutrition and talk about natural options for energy when you're out on the trail.

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About Kathy

Meet Dr. Kathy L. Gruver, PhD, LMT, RM, NHC. Kathy has a doctorate of Traditional Naturopathy and is the host of The Alternative Medicine Cabinet which will be airing nationally on Oasis TV.

She has written three books on health, produced an instructional massage DVD and has appeared on over 200 radio and TV shows as a guest expert.  She is a lecturer and has contributed to notable publications including: Glamour, Ladies Home Journal, NPR, Lifetime Television, CBS NY, SkyNews London, Massage and Bodyworks Magazine, Massage Magazine, Fox, Awareness Magazine, Huffington Post, Prevention, and Men’s Health.  

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What are GMOs? (7:13)

GMO stands for genetically modified organism which means a food that has had its genes mixed with genes of something that is not food.

The first tricky thing about GMO's is they don't need to be on the label. We have to be our own health detective to determine if the foods we're purchasing have been genetically modified.

For those who say that GMO's are helping us feed the world it's important to point out that 60 countries either require GMO's on the label or deny genetically modified foods altogether.

Modification of these foods is not being done from a nutritional standpoint. What we are genetically modifying is the highest subsidized crops, corn, soy and cotton.Corn syrup, soy protein and cottonseed oil are being modified and used in heavily processed foods that are lacking nutritional value.

The best way to avoid GMOs is to look at the label. If the product has corn soy or cotton in it it has been genetically modified. The only time that wouldn't be true is if the product is labeled organic.

Tip for avoid GMOs in Fruits and Veggies

Here's a great tip for determining whether the produce your purchasing has been genetically modified. A conventionally grown piece of fruit or vegetable has four digits on it's sticker label.

If the sticker label is five digits and start for the nine it means the produce was grown organically. If it's five digits and it starts with eight it has been genetically modified. An easy way to remember this is nine is fine we hate eight.
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What is High Fructose Corn Syrup? (15:30)

According to Wikipedia

"High fructose corn syrup (HFCS)—also called glucose-fructose in Canada,^[1] Isoglucose or Glucose-Fructose syrup^[2][3][4] and high fructose maize syrup in some countries—comprises any of a group of corn syrups that has undergone enzymatic processing to convert some of its glucose into fructose to produce a desired sweetness. Because of its low price compared to sugar,^[5] HFCS is the predominant sweetener used in processed foods and beverages in the United States."

There are charts that show a direct correlation between the consumption of high fructose corn syrup and obesity in the US. The body does not process high fructose corn syrup the way it does sugar. High fructose corn syrup is going into highly processed and packaged foods.

High fructose corn syrup is a result of a chemical process. It's generally found in high calorie foods and it's been genetically modified. If that is not enough of a reason to avoid it, about half of high fructose corn syrup contains mercury.

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What's the problem with artificial sweeteners? (22:13)

All of the popular, blue, pink and yellow sweeteners on the market are chemicals and your body doesn’t know how to process them. What your body does know how to process is real food. These chemicals, found in artificial sweeteners, are linked to all sorts of health issues from headaches to anxiety and more.

One of the biggest problems with artificial sweeteners is that they interfere with a chemical in our brain called Leptin. Leptin is responsible for telling our brain that we are full. It is interesting that these same artificial sweeteners are found in many diet foods. In fact, there have been studies showing that people using these diet foods and artificial sweeteners are actually getting heavier as a result of a reduced production of leptin.

It’s unfortunate that if you’re trying to lose weight and you’re eating a “diet product” it’s not a health food and it’s working against you. The best approach is to go back to eating whole real food.

The best advice is to cut out the "artificial" and go back to the "natural". Stevia and even sugar is better than the artificial sweeteners.

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Why should we avoid Milk? (27:55)

From an evolutionary standpoint we are the only species that drinks the milk of another species and the only species that drinks milk after we have been weaned.

Although we are not getting enough vitamins and minerals from the food we eat supplementation is a better choice for getting vitamins and minerals than to get them from milk. When milk is heated and pasteurized the vitamins and minerals that were present are "cooked" out. After that process the product is "fortified" with vitamins and minerals but at lower levels than you would get through supplementation.

When you consider that most people are lactose intolerant and that growth hormones and antibiotics are being found in milk it's easy to see that it's just not something we should be consuming. We don't need it and it's not good for us.

Alternatives

Avoid Soy Milk based on GMOs and other potentially dangerous ingredients. The best alternatives are Almond Milk, Rice Milk or Hemp Milk.

 

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Mono Sodium Gluconate (32:21)

MSG only has to be labeled if it's 99.9% pure. If you have 50% MSG in your product you don't have to label It. A lot of manufacturers cover up MSG in their product by including words like "spices", "hydrolyzed soy protein" or "natural flavorings" on their labels.

MSG is a naturally occurring substance so some foods will just naturally have it.  The problem comes when additional MSG is added to foods.

People with asthma, and people who are sensitive to sulfur drugs are generally very sensitive to MSG which is an excitotoxin.

MSG scrambles your brain, it speeds you up and stimulates you to be more hyper. And those are just some of the side effects of MSG. If you Google "MSG side effects" you'll find pages of issues like headaches, hot flashes, heart palpitations, muscle cramps, leg cramps and more.

MSG should be labeled. There are people like Kathy who are very sensitive to MSG.
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Find Kathy at any of the following locations on line!

• The Alternative Medicine Cabinet 


• Google+


• YouTube


• Facebook

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How Healthy are Energy Gels? (44:57)

Personally I’ve never used energy gels, primarily because I could never get past the texture however many runners, hikers and bikers love them for quick energy on the go. They are small and convenient but how nutritious are they?

I checked out a few different brands on Fooducate and here’s what I found out:

On average, the gels tested score a C- for overall healthy nutrition.
Here are some of the concerns and factors that cause energy gels to score low on the “healthy” scale:

Maltodextrin

Many of the Gels reviewed contain Maltodextrin which is considered a safe product in general but can be a problem for those suffering with celiac disease or who have an intolerance to gluten.

Sodium benzoate / benzoic acid

Sodium benzoate / benzoic acid are used to prevent the growth of microorganisms in acidic foods. While they are natural substances in beverages that contain ascorbic acid (vitamin C) a chemical reaction creates small amount of benzene, a carcinogen.

Phosphoric Acid

Phosphoric acid is an additive used in soda. "Phosphoric acid has been linked to lower bone density in some epidemiological studies, including a discussion in the American Journal of Clinical Nutrition."

The vast majority of gels tested on Fooducate also contained high amounts of sugar, some as much as three teaspoons of sugar per serving!

So what healthy options are there for you to use on your next run or hike? When you’re on the trail and you need an added boost of energy and extra fuel try one of these ideas I found over at Rock Creek Runner.

Sweet Potatoes:

By slicing and lightly baking them sweet potatoes become and easy and convenient “fuel on the go” option. They contain vitamin A and C, potassium and fiber to give you the energy and fuel you need to keep going. Most importantly, they are all natural and don’t contain any of the questionable ingredients we talked about earlier.

Buddy Fruits

These are all natural fruit products made for kids in the consistency of apple sauce. They are easy to carry like gel fuel (even though they are a bit bigger). They are all natural and organic and you can find them at most whole food stores and even some grocery stores around the country.

Almonds

The final option shared by Rock Creek Runner is almonds. Almonds are simple, easy to pack and provide steady, all natural fuel and energy when you’re out on the trail.

So next time you’re heading out for a run a hike or a bike consider switching out your energy gel for an all natural alternative.
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Support The Show:

Patreon is a great service that allows you to support the show and enjoy exclusive rewards!

You get:

• Advance Release Episodes - hear the show before anyone else!


• Downloadable show notes with links and information to help you stay fit and healthy


• Exclusive access to my private google+ group and experts from the show


• Free eBooks and more....

Pledge any amount per episode and set a monthly limit. Your pledge helps pay for media hosting, web hosting and the other expenses that go into producing the show and allows me to continue bringing you fantastic guests with valuable information every week.

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Healthy Super Food Green Bananas

In this episode of the Outside Health and Fitness Podcast I’m talking with Author, Chef and Green Banana expert Susan Damas about how this superfood can help you lose weight, maintain blood sugar levels, give you more energy and more. If you’re like me and you never really gave green bananas a second thought you’ll want to check out what Susan has to say on the show today.

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About Susan

Susan is originally from Tanzania. Green bananas are a staple of the diet there. It's a very functional and practical food in Tanzania. When she came to the United States she was surprised that she was unable to find green bananas in the larger supermarkets.

She is a chef and author of the Green Banana CookBook. She works to help educate families, children and athletes about the health benefits of super food green bananas.

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Green Bananas Can Help with Weight Loss

Green bananas are a super food. They contain a resistant starch with amazing health benefits. Unlike the starch you find in potatoes resistant starch has been shown to block the bodies ability to burn carbohydrates for energy. If the body can't burn carbohydrates for energy it's forced to burn fat resulting in weight loss benefits. Additionally, as a high fiber food, green bananas can help you feel full and reduce your caloric intake.

The resistant starch found in green bananas have also been shown to increase insulin sensitivity which can help those with type two diabetes control their blood sugar levels better.

Green Bananas for Athletes

Green bananas are an excellent "pre-workout" food because they keep you full and the energy does not kick in right away. Green bananas can help you by providing the sustained energy you need to get through your workout.

Good for Children and Moms

This is an excellent super food for children and can help them sleep through the night. Something Susan reminds us is also very good for the mother too :-)

Good for Probiotic Bacteria

The resistant starch found in green bananas has also been shown to be good food for probiotic bacteria which assists in maintaining a healthy digestive system.

Other benefits people report from eating green bananas

• more energy


• better sleep


• more regular


• weightloss


• good source of vitamin B6, vitamin C and potassium


• relief from constipation

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The Green Banana CookBook

Susan has written a cookbook that shows you how to incorporate green bananas into your meal planning at home.

In her book “Green Banana Cookbook.” She offers over 40 yummy recipes that can work to help families eat healthy and provide athletes with the required energy to do what they do.

If you would like to get a copy of Susan's book you can get it by emailing her at:

susandamas@gmail.com

You can also purchase a copy of her book through Amazon or at Barnes and Noble.

If you want to get Green Bananas check health food stores, Whole Foods or ethnic type stores in your area.

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[end_wptabset]

Support The Show:

Patreon is a great service that allows you to support the show and enjoy exclusive rewards!

You get:

• Advance Release Episodes - hear the show before anyone else!


• Downloadable show notes with links and information to help you stay fit and healthy


• Exclusive access to my private google+ group and experts from the show


• Free eBooks and more....

Pledge any amount per episode and set a monthly limit. Your pledge helps pay for media hosting, web hosting and the other expenses that go into producing the show and allows me to continue bringing you fantastic guests with valuable information every week.

Thank you so much for helping out!

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