Startling Facts About Sugar!

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Did you know…

  • In 1850 sugar consumption was just 20 lbs per person per year; in 2007 the average person ate 160 lbs per person per year
  • The average person in the USA eats 6 oz or 1/3 lb of sugar per day
  • High Fructose Corn Syrup (HFCS) is the #1 source of calories in the American diet
  • Increases in chronic disease, including cancer, diabetes, obesity, and heart disease directly correlate with HFCS hitting the market in the 1970’s
  • The average American eats 4,000 lbs of sugar in a lifetime (imagine a dump truck full!)
  • Ninety cents of every grocery dollar is spent on processed food full of HFCS
  • High Fructose Corn Syrup is metabolized into fat faster than other sugars
  • HFCS has significant traces of the neurotoxin mercury

Here is some more info from Wold Fitness about sugar:

99 Ways Sugar Is Poisoning You

The Sweetest Scam Of All Time

Sugar Cravings Taking Over Your Brain!

Household Uses For Soda (Besides Drinking It!)

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Soda makes people fat.  I thought everyone already knew that, but a Dutch study published less than 2 weeks ago (abstract) found that drinking soda leads to enhanced risk for cardiovascular and metabolic diseases.

But besides making people fat, soda can really tear you up inside.  To illustrate, here are 34 ways you can use soda around the house.  Read them and then decide if something that melts rust off of chrome is really something you want going into your body…

CLEANING

1. Clean Car Battery Terminals. There’s acid in almost all carbonated drinks. And that helps strip corrosion from car battery terminals. Pour some soda over the battery terminals and let it sit for a while. Wipe off the residue with a wet cloth.

2. Clean Your Dirty Toilet Bowl. Got bad stains, a date coming over in an hour and no toilet cleaner? Pour a can of soda into the bowl. Let it sit for an hour to let the phosphoric acid work on the stains, then brush to loosen the dirt and flush clean.

3. Remove Rust Spots From Chrome. If you have an older car that has real chrome trim, chances are there are some small, and some not so small, rust spots developing on the chrome. Take some crumpled aluminum foil, dip it in some cola and rub the rust off the affected area.

4. Remove Rust Stains in Your Tub. Remember how the phosphoric acid worked to clean the toilet bowl? The same acid will remove rust stains in your tub. Soak a sponge (preferably one with an abrasive side), in some cola and go to work on the stain.

5. Clean Grout. Got some mold and mildew ruining the look of your shower? Soak a sponge with Coke and work it into the grout. Rinse with water.

6. Remove Grease From Clothes. Been working on the car all weekend and greased up more than just the engine? Pouring a can of cola into your washer, along with your regular detergent, is said to help loosen and wash away those grease stains.

7. Remove Milk Stains From Clothes. Got milk? Soak the stain with Coke for about five minutes, then wash normally. It should get the stain out.

8. Remove Blood Stains From Clothes. Ruin your favorite shirt when you nicked yourself shaving? If you soak the stain with cola for five minutes then wash in your machine, the blood should come out. Even dried blood that’s been there for a while.

9. Clean Coins. Got a thing for shiny pennies? Collecting state quarters and want them to sparkle? Place your coins in a small dish and soak in Coke for a few hours. Rinse and wipe to a bright shine.

10. Clean Grease From Glass. Even Eyeglasses. That same handy phosphoric acid removes grease and grime from glass. Even dried hairspray from mirrors. Just rinse thoroughly with water after.

11. Clean Oil Stains From Garage Floor or Driveway. Pour soda over the stain, let it soak in for a while, then scrub and rinse off with a hose.

12. Clean Burnt Pans. Forget a pot on the stove and now whatever was in it is seared to the bottom? If scrubbing won’t get it off, try this: boil some Coke in the pot and the burnt-on mess should lift right out.

AROUND THE HOUSE

13. Loosen Clogged Drains. If your sink is draining slowly and you don’t have any drain cleaner in the house, pour a 2-liter bottle of cola down the drain and let the acids go to work on the clog.

14. Loosen Rusted Nuts and Bolts. Soak a rag in cola and wrap it around the rusted-on bolt for a few minutes. The acids and carbonation will help loosen it.

15. Make Flowers Last Longer. Got your girl some flowers and you want them to survive through the week? Pour about 1/4 cup of clear soda, like Sprite or 7-Up into a vase full of water. Sugar helps them last longer.

16. Strip Paint From Metal Patio Furniture. Want to refinish some outdoor furniture? Do it the right way and strip off the old paint first. To make it easier, soak a towel in Coke. Let it sit on the furniture for about a week, adding more Coke whenever the towel starts to dry out. The paint should strip off easily.

17. Kill Slugs and Snails. If these pests are invading your lawn and garden, pour a little Coke into shallow dishes or jar lids and spread them throughout your yard. The sugar attracts them, and, just like you remember from when you were a kid, the acid kills them.

18. Greener Lawn. It’s rumored that spraying Coke on your grass will keep your lawn greener into the fall months.

FIRST AID AND EMERGENCIES

19. Relieve Nausea or an Upset Stomach. According to The Doctor’s Book of Home Remedies, the syrup in Coca-Cola can be used to cure upset stomachs. Just let leave the can or bottle open for about 30 minutes first, until the soda goes flat. The carbonation could have an adverse effect on your stomach.

20. Prevent Diarrhea. Also found in The Doctor’s Book of Home Remedies, if you’re traveling through a country with a questionable water and/or food supply, drinking coke could keep you from making constant “runs for the border”. The acids in the soda help reduce the amount of E. Coli bacteria in your intestines. This inhibits the production of toxins that can cause diarrhea.

21. Relieve Constipation. If you are, as the Germans say, Farfrompoopin, the caffeine from a can of coke can have a laxative effect. Much like that morning latte.

22. Stop an Asthma Attack. Just as an asthma attack comes on, down a couple of cans of coke. Some sources say the caffeine can help prevent an asthma attack.

23. Ease a Sore Throat. By gargling with soda you can loosen the phlegm causing the irritation.

24. Stop a Jellyfish Sting From Stinging. The acids in cola seem to neutralize the venom in the sting. And pouring Coke over the wound is better than having your buddy pee on it.

25. Get Gum Out of a Kid’s Hair.  Come to the rescue with your can of Coke. Soak the kid’s hair for a few minutes, then rinse. The gum should come right out.

26. Strip Dye From Hair. If your girl comes over crying that her new dye job turned her hair green, wash her hair with Diet Coke. Apparently Diet Coke has the ability to strip and/or fade bad dye jobs.

27. Get Rid of Skunk Odor. Pissed off Pepè Le Pew and now you aren’t allowed in the house? Sponge down with some cola and hose yourself off. Again, those handy acids work to neutralize the stink.

28. Use As a Moisturizer. Mixing a capful of cola with unscented lotion is said to enhance the moisturizing effects.

29. Keep People From Slipping on Slick Floors. If you’re having an outdoor get together and you’re worried about guests slipping on your back patio, try this old stagehand trick: use a mop to spread a thin layer of Coke on the slippery surface. It’ll dry slightly sticky and tacky.

DUBIOUS USES

30. Give Your Hair Shine. Pour a can of coke over your head, work it into your hair, then rinse. It’s said your hair will be incredibly shiny. And impervious to slugs and snails.

31. Mousse Alternative. Mix equal parts coke and water in a spray bottle and mix well. After you shower, spray a light coat of the mixture into your hair, then style. (I’m sure having sugar in your hair all day won’t attract flies or be uncomfortable at all.)

32. Prevent Flatulence. Adding a can of coke to a pot of pinto beans when cooking is supposed to neutralize the gas-causing compounds.

33. Get a Darker Tan. There are those who say rubbing plain coke all over your body gives you a deeper tan. (There’s caramel coloring in there, but I question the evenness of the result, and how long it will last.)

34. Shell Hard Boiled Eggs. Apparently, if you soak hard boiled eggs in Coke the shells will dissolve, eliminating the need to actually have to peel them.

Carson City Bootcamp Workout: 15 Minute Fat Burning Circuit

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This is a simple and effective Carson City Bootcamp style fat burning circuit you can do anywhere, without any equipment.

You’re going to do ten reps of each exercise and complete as many circuits as you can in 15 minutes.

Rest briefly when you need to and then get moving again until your 15 minutes are up.

As you get in better shape, you can start adding reps to each circuit, try to complete more circuits in the 15 min, or go for longer periods (17min, 20min, etc)

The exercise order keeps your blood moving, giving you a double whammy workout of body-shaping strength exercises and fat-burning interval training.

Rather than congesting one area of the body with blood, as in a traditional bodybuilding-style workout, this circuit uses a mechanism called Peripheral Heart Action to build your cardio by keeping your heart and lungs working hard as they push blood flow to different areas of the body.

You’ll see that the exercise order is: Legs, Upper Body, Core, Repeat.

With no time wasted, if you only have 15 minutes to get fit, this is the best type of workout to do :)

Let’s get to it!

Workout: 10 reps of each exercise, as many rounds as possible in 15 minutes.

Rest: Brief, when needed.

Bootcamp Circuit Exercise 1: Squat

Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up. Squeeze your butt at the top.

A more advanced variation is to use the hop squat:

Bootcamp Circuit Exercise 2: Hindu Pushup

Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V (downward dog pose). Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now pull your hips back to return to your starting position.

Bootcamp Circuit Exercise 3: V-Up

Lay face up on the ground with your legs extended and arms above your head. Simultaneously lift your arms and upper body along with your lower legs (knees straight) up until they meet above you. Lower your body and legs back to starting position.

Peripheral Heart Action training was originally used by physique athletes who wanted to burn fat without losing hard-built muscle.  (Curious about the benefits of muscle?  Check out this post: Get Some Firmness On Your Frame)

Combined with a high protein/low carb diet, PHA training proved to burn fat fast.  And that’s what we want, right?

Next time you can’t make it to your Carson City Bootcamp, give this circuit a try!

“Like” Wold Fitness On Facebook!

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Since I don’t like to clutter people’s email inboxes up, I post blog updates and special announcements on the Wold Fitness Facebook page.  (I asked in bootcamp, and most people check their facebook more than their email!)

So… here’s the link to Wold Fitness: http://www.facebook.com/woldfitness

And here are some of the cool pictures from our wall:

Carson City Bootcamp

5 Tips For Switching To A Paleo Diet

Nutrition, Strategies 1 Comment »

This post is for those of you out there who have heard about the paleo diet and want to give it a shot.

It can seem like a huge huge HUGE deal to switch over to paleolithic foods from a modern diet, but I’m willing to bet you’ve already eaten paleo and just didn’t realize it.

Ever have a veggie stuffed omelet for breakfast?

Ever had a salad with sliced chicken and nuts for lunch?

Ever had steak and a salad for dinner?

Yeah?

Now just do all three of those on the same day and you’re eating paleo.

Coooool :)

And here are 5 little tips to help you make the transition even easier:

1) Remember why you’re doing it.

Switching to paleo will eliminate most modern health problems (diabetes, obesity, heart disease, rheumatoid arthritis, etc) and make losing weight a snap.

Reminding yourself of the terrific improvements you’re going to make in your health and well-being will make switching to the paleo diet… exciting!

Whenever you need a reminder, look at all the success stories posted on Mark Sisson’s website (author of the Primal Blueprint): Paleo Success Stories

2) Don’t worry about getting your carbs.

With years and years of a high-carb diet being pounded into our brains, beginning paleo eaters freak out about not having enough carbs to fuel their bodies.  Don’t worry – we actually aren’t designed to eat grains or legumes, and they’re making us sick.

If you feel weak or light-headed and worry your brain isn’t getting enough fuel though, you’re probably right.  Most people drastically under-eat when they go paleo.  Just think, if you’re used to getting 100 grams of carbs from grains at each meal and then just drop the grains, you’re going to come in 1200 Calories low at the end of the day.

The trick to avoid light-headedness during the switch is to eat wayyy more protein and fat then you’re used to on a modern diet.  That way you get enough calories from good sources and never get the dreaded “low-carb flu.”

3) Learn how to cook.

I had a 43 year old mother of three join my boot camp a while back.  Here’s the thing… she had never learned to cook!

She raised her kids on microwaved meals and fast food.  Period.

I had to help her find youtube videos of how to scramble eggs, and guided her on cooking chicken.

The more you cook, the better you look.

Cooking is an adventure.  Learning how to prepare delicious paleo meals feels great!

I used to HATE cooking.  I mean, food is just fuel, right?  Who cares as long as it’s edible.

Well, I’m glad to say that since embracing paleo eating I now LOOOOOVE to cook.  It makes you feel awesome when you make a delicious meal from scratch and can say, “wow, that was freakin’ delicious!”

You don’t have to go all Julia Childs, either.  A cast iron skillet is about all the tools you need.  Start small if you’ve never cooked before.  Scramble some eggs.  Barbeque some chicken.  Do more as you grow more confident.

Always remember this rule: The more you cook, the better you look.

4) Clean out your pantry.

If it’s in your house, you’re going to eat it sooner or later.  (Probably sooner)

Get rid of snacks and treats first.  Then do a deeper cleaning and get rid of anything made with grains, sugar, dairy, soy, or legumes (beans).

Give it to your friend’s kid in college, students will eat anything.

And now…

5) Stock up on the good stuff!

Have plenty of choices.  Don’t try going paleo with an empty fridge.

Make it a rule to try one new vegetable a week.  (Smaller markets are great for this)

Try meats you’ve never had, like elk or duck.

Experiment with new (old) fats, like macadamia nut oil, avocado oil, or duck fat.

Get lots of meat and always have some cooked for when you’re hungry, so you’re not tempted to go out and find a bad-for-you snack.  Here’s a list of sample paleo snacks that you can use for ideas: Primal Snacking Rocks

Transitioning to paleolithic eating from modern eating isn’t that hard, all it takes from you is the decision to do it!

Study Time: Fish Oil Reduces Body Fat

Nutrition, Strategies, Study No Comments »

Ok, the study I’m going to share with you here is pretty cool…

The researchers fed their subjects a control diet for four weeks and measured body fat mass and metabolism.

Then, they took 6 grams of fat out of the diet and replaced it with 6 grams of fish oil.

So, exactly the same calories, exactly the same fat.  Only change was swapping out other fats for fish oil – and only 6 grams of it at that.

What do you think happened?  Even though metabolism remained unchanged, the subjects LOST FAT!

The control group who kept on the original diet lost 0.7 pounds over the next 3 weeks.

The fish oil group lost 2.2 pounds (over 3x as much) in the same amount of time.

Diet was the same.  Calories were the same.  Exercise was the same.  The only difference was the switching in of fish oil, and they lost 3x as much fat.

What does this mean for you?

Start taking some freaking fish oil!!

I take 12-15 grams a day.  I recommend at least 6 grams a day.  Start with 2 grams, one capsule with breakfast, the other with dinner.  If you stomach still feels ok, add another capsule every few days until you reach six.

SPOILER ALERT:  This next paragraph is gross.

You’ll know when you’ve reached your temporary maximum dosage because your poop will turn grey and runny.  Back down a gram or two if this happens.  As your system adjusts over a few weeks, you can start adding again.

To keep fish burps to a minimum, take your capsules with food, get enteric coated capsules, take lemon-flavored fish oil, or keep your capsules in the fridge (good idea anyway).

If you’re interested in the study, here’s the citation:

Int J Obes Relat Metab Disord. 1997 Aug;21(8):637-43.
Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults.
Couet C, Delarue J, Ritz P, Antoine JM, Lamisse F.
Laboratoire de Nutrition et Clinique Médicale A, J.E. 313, Université François Rabelais, 37000 Tours, France.

And here’s a link to the abstract: Fish Oil Is Awesome

Study Time: Show Kids The Exercise Cost Of Soda And They Will Stay Away

Health, Study 1 Comment »

This is pretty cool: When Calorie information for sugar sweetened beverages (soda) is displayed in convenience stores, kids aged 12-18 years buy less of them.

A study in the American Journal of Public Health tracked buying behaviors of adolescents in low-income areas.  They put up one of three different posters in corner stores.  The posters were randomly chosen out of these three options:

(1) Absolute caloric count. Ex: This soda has 300 Calories

(2) Percentage of total recommended daily intakeEx: This drink has 12% of your daily Calorie need

(3) Physical activity equivalentEx: This one said they’d need to run for 50 minutes to burn off the Calories in the drink

The researchers found that sales of sugar-sweetened beverages dropped by 40% with any of the three posters.

The best-performing poster was the physical activity equivalent poster – it reduced drink purchases by 50%.

Food and Drug Administration officials are publishing regulations for restaurants to put Calorie information next to food items on the menu.  This study shows that providing ANY information is better than providing none, when it comes to making healthier choices.

Here’s my reference (do I get bonus points that it was released 2 days ago?):

Sara N. Bleich, Bradley J. Herring, Desmond D. Flagg, and Tiffany L. Gary-Webb (2011). Reduction in Purchases of Sugar-Sweetened Beverages Among Low-Income Black Adolescents After Exposure to Caloric Information. American Journal of Public Health. e-View Ahead of Print.
doi: 10.2105/AJPH.2011.300350

And, as usual, here’s a link to the abstract: Posters Reduce Pop Sales

Triathletes: 3 Easy Ways To Train Your Shoulders

Exercise No Comments »

Special guest article by triathlon champion Ben Greenfield

Compared to their running and cycling brethren, triathletes certainly tend to have slightly more muscular shoulders. But when you actually look at a triathlon junkie from the side view, you’ll see a rather unsightly phenomenon: a hunched back, slouched shoulders, and ugly curvature in the upper spine.

These slumping triathlon shoulders (which can turn into a permanent fixture on your body) come from a combination of spending long hours hunched over the saddle of a bike, working the internal shoulder rotators during swimming, while neglecting the external rotators in the weight room, and often a job spent sitting at a desk or computer.

So how can you get nice shoulders and still be fast at triathlon? Here’s what to do:

How To Get Nice Shoulders Step #1: Stretch Your Chest

Tight chest muscles can come from sitting a desk for several hours with your hands on a keyboard, from riding a bike in the aero position, and from swimming. Once tight, and especially in the presence of weak external rotators, these muscles pull your forward into a slouch.

To stretch tight chest muscles, try a doorframe stretch, in which you reach for the top of a door frame, place your hands on it and lean forward as far as you can. If you can’t reach the top of a door frame, just place one hand over the other hand, and lean into a wall.

How To Get Nice Shoulders Step #2: Strengthen Your External Rotators

Although the most popular exercise for “strengthening” the external rotators is to grab an elastic band and do dozens of repetitions of rotation for the shoulders, most of us don’t have time to stand around doing that. Bigger, multi-joint exercises like pull-ups and rows work far better, and have the added advantage of burning more calories and working your arm muscles.

I’ve personally installed a pull-up bar in the door of my office (it cost me about $25), and I try to do at least 25 pull-ups each day (usually one set of 5 whenever I walk under the bar). You can also include regular or assisted pull-ups as a weekly part of your gym routine. Also include lat pull-downs, seated rows, cable rows, and single arm dumbbell rows – focusing on squeezing your shoulder blades back and maintaining a tall, proud posture as you do each exercise.

How To Get Nice Shoulders Step #3: Train Your Core

Blah, blah, blah, work the core. Sure, you’ve heard this before. But think about it this way: when you’re riding a bike, swimming, or sitting at your desk, there is one thing that has to happen before you begin to slouch: your core has to get tired first.

But if your core is strong, it takes a massive load off your shoulders, and allows you to maintain much better posture. I personally recommend planks as the best way to strengthen your core and shoulders at the same time.

Try this: get into a front plank position, hold for 3 deep breaths, then switch to a side plank position left side, hold for 3 more breaths, then side plank right side for 3 breaths, and finish by holding a full push-up position for 3 breaths. Do that entire sequence without your knees touching the ground. See how many rounds you can do before you core collapses. If you can get to 10 round (about 7-9 minutes of planking), you’ve got a solid core. Otherwise, do this routine once or twice per week until you can get to 10 rounds.

Now that you’ve learned the 3 easy steps to get nice shoulders, you can be one of those triathletes who swims fast, but also cuts an impressive figure, and doesn’t have that notorious slouch, especially when people look at you from the side.

If you want to learn more about how to swim, bike and run lightning fast, but also have a nice body, (and get access to the other 6 articles in this series) then head over to Tri-Ripped Training System for a brand new approach to training for the ultimate triathlon body.

Healthy Recipe: Bacon Wrapped Scallops

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Here’s a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your body (protein burns fat and helps you build lean muscle!).

bacon wrapped scallops appetizer

To keep on track with your healthy eating plan make sure to stay away from appetizers that are fried or filled with carbohydrates (I’m talking to you, jalapeno poppers!)

Servings: 12

Here’s the ingredients list:

  • 4 Tablespoons coconut oil
  • 3 cloves garlic, minced
  • dash of sweet paprika
  • dash of salt and pepper
  • 6 slices nitrate free bacon, cut in half lengthwise
  • 12 fresh scallops

Preheat oven to 375 degrees F.  Lightly grease a baking sheet with coconut oil and set aside.

Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.

Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.

Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.

Serve immediately.

Nutrition Info: One serving equals: 78 calories, 5g fat, 0g carbohydrate, and 6g protein

Reno Personal Training: Prosciutto And Melon Kabobs Recipe

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This is a great snack or appetizer to enjoy this holiday season. It’s especially important this time of year to stick with food that is made with real, wholesome ingredients.

The ingredients below will make 12 servings.

Here’s what you need…

  • 8 fresh mint leaves, minced
  • dash of salt and pepper
  • 2 teaspoons lime juice
  • 1 teaspoon agave nectar (optional)
  • 24 cantaloupe balls
  • 24 red grapes
  • 12 slices prosciutto

In a medium bowl combine the minced mint, salt and pepper, lime juice and agave nectar.

Add the melon balls and toss to coat. Place in the fridge for 15 minutes.

Fold each slice of prosciutto twice, so that the width gets smaller. Push the prosciutto onto a skewer, add a melon ball and a grape, then fold the prosciutto over and repeat with another melon and another grape. Repeat with the remaining ingredients.

Nutritional Info: One serving equals: 42 calories, 2g fat, 3g carbohydrate, and 3g protein