Josh Perez Fitness

Thanks Mark for the article and thanks to Dr. Mao and his team for the research!

Soda, pop, cola, soft drink — whatever you call it, it is one of the worst beverages that you could be drinking for your health. As the debate for whether to put a tax on the sale of soft drinks continues, you should know how they affect your body so that you can make an informed choice on your own.

Soft drinks are hard on your health
Soft drinks contain little to no vitamins or other essential nutrients. However, it is what they do contain that is the problem: caffeine, carbonation, simple sugars — or worse, sugar substitutes — and often food additives such as artificial coloring, flavoring, and preservatives. A lot of research has found that consumption of soft drinks in high quantity, especially by children, is responsible for many health problems that include tooth decay, nutritional depletion, obesity, type-2 diabetes, and heart disease.

Why the sugar in soft drinks isn’t so sweet
Most soft drinks contain a high amount of simple sugars. The USDA recommendation of sugar consumption for a 2,000-calorie diet is a daily allotment of 10 teaspoons of added sugars. Many soft drinks contain more than this amount!

Just why is too much sugar so unhealthy? Well, to start, let’s talk about what happens to you as sugar enters your body. When you drink sodas that are packed with simple sugars, the pancreas is called upon to produce and release insulin, a hormone that empties the sugar in your blood stream into all the tissues and cells for usage. The result of overindulging in simple sugar is raised insulin levels. Raised blood insulin levels beyond the norm can lead to depression of the immune system, which in turn weakens your ability to fight disease.

Something else to consider is that most of the excess sugar ends up being stored as fat in your body, which results in weight gain and elevates risk for heart disease and cancer. One study found that when subjects were given refined sugar, their white blood cell count decreased significantly for several hours afterwards. Another study discovered that rats fed a high-sugar diet had a substantially elevated rate of breast cancer when compared to rats on a regular diet.

The health effects of diet soda
You may come to the conclusion that diet or sugar-free soda is a better choice. However, one study discovered that drinking one or more soft drinks a day — and it didn’t matter whether it was diet or regular — led to a 30% greater chance of weight gain around the belly. Diet soda is filled with artificial sweeteners such as aspartame, sucralose, or saccharin. These artificial sweeteners pose a threat to your health. Saccharin, for instance, has been found to be carcinogenic, and studies have found that it produced bladder cancer in rats.

Aspartame, commonly known as nutrasweet, is a chemical that stimulates the brain to think the food is sweet. It breaks down into acpartic acid, phenylalanine, and methanol at a temperature of 86 degrees. (Remember, your stomach is somewhere around 98 degrees.) An article put out by the University of Texas found that aspartame has been linked to obesity. The process of stimulating the brain causes more cravings for sweets and leads to carbohydrate loading.

Carbonation depletes calcium
Beverages with bubbles contain phosphoric acid, which can severely deplete the blood calcium levels; calcium is a key component of the bone matrix. With less concentration of calcium over a long time, it can lower deposition rates so that bone mass and density suffer. This means that drinking sodas and carbonated water increases your risk of osteoporosis.

Add in the caffeine usually present in soft drinks, and you are in for even more trouble. Caffeine can deplete the body’s calcium, in addition to stimulating your central nervous system and contributing to stress, a racing mind, and insomnia.

Skip the soda and go for:

Fresh water
Water is a vital beverage for good health. Each and every cell needs water to perform its essential functions. Since studies show that tap water is filled with contaminants, antibiotics, and a number of other unhealthy substances, consider investing in a quality carbon-based filter for your tap water. To find out more about a high-performance filtration system, click here.

On the go? Try using a stainless steel thermos or glass bottle, filled with filtered water. Enhance the flavor of your water with a refreshing infusion of basil, mint leaves, and a drop of honey.

Fruit Juice
If you are a juice drinker, try watering down your juice to cut back on the sugar content. Buy a jar of organic 100% juice, especially cranberry, acai, pomegranate, and then dilute three parts filtered water to one part juice. You will get a subtle sweet taste and the benefit of antioxidants. After a couple of weeks, you will no longer miss the sweetness of sugary concentrated juices.

Tea

Tea gently lifts your energy and has numerous health benefits. Black, green, white, and oolong teas all contain antioxidant polyphenols. In fact, tea ranks as high or higher than many fruits and vegetables on the ORAC scale, the score that measures antioxidant potential of plant-based foods. Herbal tea does not have the same antioxidant properties, though it is still a great beverage choice with other health benefits, such as inducing calming and relaxing effects.

If tea doesn’t satisfy your sweet tooth, try adding cinnamon or a little honey, which has important health benefits that refined sugar lacks. For a selection of healthy teas that promote total body wellness, click here.

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Here are my top 5 diet mistakes to avoid:

Consistency is Better

The first mistake dieters make is having unrealistic weight loss expectations. Any type of weight loss program should help you safely lose between half a pound and two pounds of fat per week. Studies show that individuals who rapidly lose weight are more likely to gain it back. Think of Oprah Winfrey or any other dieter that consistently gains and loses the weight – It’s a process, not a overnight solution.

Everyone is Different

While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Although this can be frustrating when you’re doing everything right, it’s not a reason to give up. Sometimes it just takes a little while longer to see the results of your hard work reflected with the bodyfat percentage. Remember, eating right and exercising regularly have positive impacts on your health in many other ways, such as more energy, less stress, better sleep, and reduced risk of many diseases, and potentially not taking anymore blood pressure medications. You’ll receive those benefits—regardless of the number on the scale and bodyfat percentage.

Weight Loss is Rarely Constant

Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts. Our bodies are very complicated and don’t always cooperate with the estimates of how much we should expect to lose. Measuring your weight loss on a monthly basis can be a more accurate gauge of how well you are doing and than actually checking it every week. I always suggest taking measurements every 3 to 4 weeks.

Weight Loss is Not Immediate

Cutting calories today (through diet and exercise) will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program. Much of this fluctuation is due to sodium, water and food intake. While your scale may show changes throughout the day, fluctuations that could be due to sodium, food and water alone are not permanent weight losses or gains.

Weighing yourself immediately after having colonics performed, bodywrap finished, wearing a “sweat” suit, getting into a sauna, or finishing an intense workout might (or might not) show a loss on the scale. But that is temporary water loss that will come back after you rehydrate yourself by drinking. Remember—you’re trying to lose fat, not simply “weight” or water weight.

Eating Less Isn’t Always Better

A lot of people assume that the less you eat, the faster you will lose. One of the biggest mistakes dieters make is not eating enough. Your calorie range is based on your current weight, goal weight, how aggressive your goal is (whether you want to lose weight quickly or slowly) and how much exercise you are doing. Your recommended calorie range might seem like a lot of food—especially if you are accustomed to fad, restrictive diets. Sometimes you need to eat more to burn more. If your eating just rabbit food like salad, carrots, and nibbles here and their expect to hold onto your weight than lose it. Remember your body doesn’t know when it’s next meal is coming, so it will go into starvation mode to hold onto any precious calories it can get its hands on.

Finding that perfect eating program is hard to do. This is why I compiled my Fitness Diets – Reviews to find that perfect nutrition plan for you and coupled with your workout program to burn maximum calories. Especially with New Years around the corner why not get a jumpstart on it! Below are the 7 of the best, reliable, and affordable diet plans ranked according to the number of people who sign up, customer service reviews, online features, and maximum weight loss in the shortest amount of time. Follow our links to visit the sites we recommend and read a more in-depth review of each diet site. Are you ready to have your body back?

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Red meat can be part of a healthy diet, but eating too much — especially fatty cuts and processed products — raises your health risks. If you eat a lot of fatty and processed red meat, you may be setting the stage for a variety of medical conditions, including obesity, heart disease, even cancer. Here’s the scoop on what to avoid and what to eat in moderation.

The Health Risks:

Fatty red meat is high in saturated fats, which tend to raise the “bad” cholesterol in the blood, otherwise known as low-density lipoprotein (LDL) cholesterol. Elevated levels of LDL cholesterol increase your risk for coronary heart disease.

Fatty cuts of beef, ground beef (especially if less than 90 percent lean), lamb, pork, sausage, hot dogs, and bacon are all culprits. Deli meats, too, can contain high levels of fat. In addition to being linked to an increased risk of heart disease, eating large amounts of fatty red meat increases your overall calorie intake, possibly leading to excess weight and obesity.

Cancer Research:

A recent study from the National Cancer Institute (NCI) found that if your diet includes a lot of red meat and processed meat (like salami, bacon, or deli meats), rather than non-processed white meat (skinless chicken and turkey), you may have a shortened life span because of the link to heart disease and cancer. The study specifically noted that people who ate the most red meat increased their risk of death by more than 30 percent compared to those who ate the least. This included death from heart disease and cancer.

Another study highlighted the link between a high consumption of red and processed meat and colon cancer. High consumption of beef, lamb, or pork was described as 3 or more ounces a day for men and 2 or more ounces for women; high consumption of hot dogs, bacon, ham, sausage, or cold cuts was considered to be 1 ounce eaten five to six days a week for men, and two to three days a week for women. In this study, people who ate the most processed meat had a 60% greater risk of colon cancer and a 30% greater risk of rectal cancer as compared to those who ate the least.

Choosing Lean Meat:

Protein, found in meat, is an important part of a healthy diet, along with carbohydrates and the right kinds of fat. The body uses protein as its building blocks for your muscles, bones, cartilage, blood, and skin. As long as it’s not your only source of protein, lean meat is the better way to enjoy red meat. Look for cuts that have no visible fat (these often include the word “loin”) or with less marbling; opt for ground beef that’s at least 90 percent lean.

Fatty fish, such as salmon, trout, and herring. These are high in a type of polyunsaturated fatty acids (one of the good fats) called omega-3 fatty acids. Eating these fish may reduce your risk of death from heart disease.
Seeds and nuts, like walnuts and flax. These are particularly good sources of essential fatty acids. Others, such as sunflower seeds, hazelnuts, and almonds, are also good sources of vitamin E. They are all, however, very calorie-dense, so watch your portions.

Reduce Fat When Cooking:

To further reduce the amount of fat in cooked lean meat, opt to broil, bake, roast, or simmer, rather than fry. Then, drain and discard any fat released during cooking. Be aware that the NCI recommends avoiding overcooking meats, especially blackening or charring meats, because of evidence that there may be increased risk of some cancers from eating meat prepared this way.

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We all know the pleasures of a eating a good meal and how that can be followed by discomfort around the belt buckle when we’ve eaten too much. While occasional episodes of feeling bloated after eating are the price we pay for overindulgence, for some people this unpleasant sensation is an all too common occurrence. With the right nutrition adjustments and simple changes in eating habits, it is possible to enjoy food and feel good afterward.

Feeling that uncomfortable, bloated-after-eating feeling is typically caused by too much intestinal gas and or excessive contents in the intestine. This in turn makes the stomach swell and feel tight. The exact cause of bloating, however, can vary from individual to individual. Some people feel bloated after eating because they simply ate too much. The more a person eats, the longer it takes for the food to move from the stomach to the small intestine for digestion and the more bloated after eating you can feel. Or you may be sensitive to certain types of food and spices.

For people who are lactose-intolerant, consuming regular milk and dairy products can cause discomfort. In addition, too much fiber in your diet can contribute to bloating after eating.

“High fiber intakes are not a problem if you are used to them, but going from a low to high [fiber diet] too rapidly can cause temporary discomfort in some people,” says Susan B. Roberts, PhD, professor in the nutrition and psychiatry departments at Tufts University in Boston and author of The Instinct Diet (Workman). You definitely want to enjoy the health benefits of a high-fiber diet, but add fiber to your diet more gradually if you think that’s the source of your bloated feeling.

The number of calories you eat can also be a trigger. The body secretes hormones from the walls of the intestines that can cause nausea and bloating when too many calories are consumed. Try eating four to six small meals rather than three large meals a day. “Eating smaller meals can help prevent bloating,” says Joan Salge Blake, RD, clinical associate professor in the department of health sciences at Boston University. “And slow down!” Eating or drinking too quickly can cause excess air to be swallowed, which contributes to the problem, she says.

In addition, watch what you eat. “Fatty foods take longer to digest,” says Lona Sandon, RD, assistant professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas. “Also, vegetables like broccoli, cauliflower, and beans can cause more gas to be formed when digested in the small intestine.” Of course, this doesn’t mean you should avoid these healthful choices, just try to eat smaller portions of them at each sitting to see if that helps your body digest them more easily.

Here are some tips to relieve bloating after eating:

• Drink plenty of fluids, like water, to aid digestion. Sip slowly throughout the day, however; don’t chug. as that will defeat the purpose.
• Carbonated beverages and drinks like coffee that have a diuretic effect don’t count.
• Consider adding some probiotic yogurts to your diet to encourage a healthy digestive tract. Keep in mind it may take a few weeks to notice its positive effects.
• Take a walk after you eat and get adequate exercise on a regular basis; both can ease bloating and help with overall digestion.

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This is a great article that I read from the South Beach Diet. My suggestion is always stick to The South Beach Diet food that is protein rich, which will also curb your hunger. Enjoy!

With the South Beach Diet plan – South Beach Diet lifestyle you may notice that lean protein is a core part of your meal plan — and there’s a good reason why: Lean protein not only curbs hunger, but it also allows you to maintain muscle mass while losing weight, which keeps your metabolism running at full speed. Cutting back on protein during weight loss, on the other hand, contributes to a loss of muscle mass and a slower metabolism. Lean protein is also an excellent choice when it comes to satisfying hunger and keeping blood-sugar levels steady.

When it comes to protein, the best choices include lean cuts of beef (such as eye of round), ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as skinless turkey and chicken breast, pork loin and pork tenderloin, fish and shellfish, and soy-based meat alternatives that contain fewer than six grams of fat per two-to-three-ounce serving. Protein sources that are high in saturated fat should be avoided. These include brisket, liver, rib steaks (like prime rib), chicken and turkey pieces with the skin (as well as dark meat), duck, and goose.

Right now you can try the South Beach Diet Program that has helped 100,000′s lose weight. With a free diet profile.

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