Habits, And How To Handle Them

habitsMost of us don’t think of it this way, but having success with a weight management program really comes down to managing habits.  Specifically, removing bad ones and creating good ones.  Of course, having just read that it probably does make sense, even if you wouldn’t have put in those terms yourself.  It’s why I have a section on habits in my e-book, and it’s why it’s one of the fundamental keys to long term success.    To reinforce this, I recently got back from a vacation where I planned to relax my normal ‘rules’, which of course meant gaining a few pounds.  Now that I want to actually lose that weight, I have to change a few habits that I created while previously in ‘maintenance’ mode.  For example, while in maintenance mode, I don’t have to be as strict with starchy carbs, and I can afford to eat my favorite snack 2 times per week.  Since I now want to lose weight, I have to play with two different levers:  1) Create a calorie deficit, and 2) eat higher quality food.

To move both of those levers, I definitely have to change my twice a week snack habit.  They say that one way successfully change habits is to not omit the bad one completely, but rather, replace it with a good one.  So, this past weekend, rather than not snack at all (and deal with the frustration and deprivation that goes with it), I changed what I would normally eat, both in quality and volume.  Doing so dramatically eased the transition, and provided the added benefit of feeling really good, both mentally and physically.

The next lever was my workouts.  In maintenance mode, I can focus on strength training and do less cardio.  To help burn fat this week, I changed to a circuit weight training, where I could keep my heart rate up during strength training for added calorie burn.  I also increased my cardio time.  My total workouts were now burning over 400, rather than just north of 200 in maintenance mode.  Again, simply making changes to a habit, not making huge omissions or additions you can’t live with.

When you assess the habits that are acting as roadblocks for your ultimate weight management goals, consider this your new rule, it’s easier to replace a bad habit with a good when than to omit the bad habit altogether.

For more of an in-depth read on the topic, check out this article I came across earlier today.

For more info on personalized weight-loss plans, visit http://fitcoach99.net/personal-weight-loss-plan/

Hunger – The Biggest Weight-Loss Obstacle?

Today marks the second consecutive day in a row in which I’ve immediately come across a doom and gloom weight-loss article. Perhaps this just a formula for writers to drive a home their main argument, but I think these articles have a way of beating down our resolve, causing a double hand throw in the air and a long look in the ‘goodies’ closet to once again celebrate defeat.
You can read the article in question here, but I’ll save you 1,000 words of reading by simply saying that the initial position of the article is that it’s purely hunger that is the true obstacle of weight-loss. Now, if you’re on a severely restrictive diet (which either means you’re in a life or death situation and under a Doctor’s direct care, or you’ve chosen a really, really poor diet) of course hunger will be a problem. However, while there are always obstacles to losing weight and even maintaining your target weight, I wouldn’t have placed ‘hunger’ in even the top 5. In fact, when I work with clients, I can’t tell you how many times I repeat “do not let yourself get hungry”. This may sound obvious, but the trick is to have a solid plan and stick to it. By doing so, you can basically eliminate hunger, or, at very least, as the article soundly suggested at one point, be easily able to cope with it if your next meal is right around the corner.

Here’s a sample of the article:

Is it possible to lose weight without hunger? Logic tells us it’s not. If dropping pounds were easy, we’d all be wearing the same size jeans we wore in high school.
The reason it’s not easy is that your body is trying to protect you. “It sucks to diet, unfortunately,” says Spencer Nadolsky, D.O., author of The Fat Loss Prescription. “Our bodies fight to regain that weight.”
Not everyone regains it, to be sure. In a Penn State study, about one in six adults who lost at least 10 percent of their maximum body weight were able to keep it off for a year or longer.
Average sustained weight loss in that group was 42 pounds. But that still leaves five out of six who regained some or all of it.
“Hunger becomes an issue whenever you try to lose weight,” Dr. Nadolsky says. “It’s difficult to continue to eat less when we have a physiological drive to eat more.”
When everything under the hood is running smoothly, hunger should reflect how much food you need to keep your body at its current size, give or take a pound or two.

Again, I recognize that the article might be using these supporting statements to set up the “8 ways to combat hunger” as mentioned in the title of the article, but I just don’t believe it’s as big an issue as it wants you to believe. Clients demonstrate a more difficult time with letting go of poor eating habits (read: cravings) than anything else, but those can easily be dealt with. If hunger is your biggest problem with your weight-loss program, it’s likely the program that is at fault, not you. Overly restrictive diets, or weight-loss programs with high intensity workouts without properly nutrition could be two big drivers.

How We Complicate Weight-loss


Sometimes we have a knack for making things more complicated than necessary. And, once in a while, we read things that make us think that just maybe things really are complicated.  I remember a time not too long ago when I struggled with weight-loss myself. I remember clearly thinking at one point in my mid-thirties “is keeping my weight down just simply out of my control”.  Without completely understanding how to do it properly I felt lost, confused, and very frustrated.

When I read through an article on Flipboard this morning, the bleak outlook that was painted triggered those old feelings, and made me empathize with anyone who is now caught in that all-to-familiar spiral.

You can read the full story here, but here’s a sample of the content

If you’re one of the millions of people struggling to lose weight, the latest news probably isn’t helping your motivation much. I’m talking about two recently published articles, both backed by rigorous research, that paint a grim picture around weight loss and exercise. But don’t throw in the towel just yet. They don’t tell the full story.

In case you’re not familiar with the articles I’m talking about, here’s a quick recap:

Article 1: The New York Times

The New York Times article looked at former contestants on “The Biggest Loser” and concluded that almost all of them regained the weight they’d lost on the show. The article reasons that after drastic weight loss, two things happen that make weight gain almost inevitable:

1.Resting metabolism decreases (so you burn fewer calories).

2.Hunger and cravings increase, thanks to plummeting levels of leptin, the hormone that controls hunger.

“As long as you are below your initial weight, your body is going to try to get you back,” says Dr. Michael Schwartz in the article.

Article 2: Vox

In the second article, writers at Vox claim that exercise does not work for weight loss. It concludes “exercise is excellent for health, but it’s not important for weight loss” by citing 60+ supporting studies. The article reads much like a compilation of what I’ve been writing about for years. It even includes some identical messages, such as why counting calories from exercise will sabotage your weight-loss goals and why you should focus on diet, not exercise.

Still, I found myself upset after reading both of these articles—not because of what they said, but because of what they didn’t say. They omit half of the story, leaving readers with only one conclusion to infer: We’re f*cked! Your exercise has been for naught. And if somehow you actually do lose weight, expect the pounds to creep back on, because you’re fighting a losing battle against biology.

Most people take away two really impactful “truths” from this. 1) Once you start losing weight, your body will work against you to get you back to where you started and 2) exercise is pointless with regard to weight-loss.

Like the author of the blog post that cited these articles, I, too, have lost 30 lbs. and kept it off. For 8 years now.  While I’ll agree that the longest route to weight-loss and the quickest one to frustration is to solely rely on steady state cardio as a means to stay thin, I can’t say that I identify AT ALL with the first statement.  In fact, I pay very close attention to cravings and food addictions, and I have no personal experience that simply losing weight had any impact on the frequency and intensity of cravings.  Now, I can’t dismiss that what was said was scientific fact, that’s certainly possible, I just didn’t notice is to any extent that I found it demoralizing in my own efforts.

In fact, I would argue that cravings are more a function of your eating habits and routines than your body screaming for nutrients.

So before you throw your hands in the air and order a large pizza in celebratory defeat, let’s check to see just how well you conform to the true principles of long term weight loss. Perhaps you’ll realize that your frustration comes from the wrong approach rather than your body working against you.

  1. Do you strength train? – if you have any history with my blog you know I’m a staunch supporter of strength training. To the extent that it’s worth repeating that if I could only do one form of exercise, it would win out over cardio every day of the week.
  2. Do you do HIIT training? – I’m not sure why this hasn’t taken root in our society since ‘time’ is seemingly our most precious commodity, but to get outstanding results, a tremendous sense of accomplishment, a feeling of total exhaustion, and get it in only a fraction of the time? I don’t know how this is the bestselling idea since indoor plumbing.
  3. Are you eating clean? – You want to ratchet up your cravings? Eat exclusively processed, sugar-laden pre-packed foods. See if your brain doesn’t go nuts trying to get you to repeat that behavior. Similarly, want to crush your cravings, give your body clean, whole foods. Your body doesn’t raise the cravings flag when it’s getting the nutrients it needs to run efficiently.
  4. Do you say “no”? – Let’s face, life can be a succession of mine fields when you’re trying to eat a clean diet, especially now that the warmer weather is here (well, almost). You can’t go a day without someone shoving delicious treats and high fat animal protein in your face. If you’re not saying no with regularity, you’re giving your brain a reason to light up like a Christmas tree with all the fat and sugar, not only leading to a whole sack of calories, but subsequent cravings.
  5. Are you monitoring? – We at FC99 are huge proponents of living mindfully and tracking what we do. What we eat, how much eat, how often we move, how our weight changes, etc. If you’re not mindful of these things, it’s almost impossible to progress. You need to know what you’re doing each week and getting feedback from it. That’s how you make the necessary course corrections.

I’ve said this in the past.  Permanent weight-loss, in theory, is very easy. In application, it’s difficult because it requires significant changes in habits that are deeply rooted in our lives and culture.  However, all of that is simply habitual and can be changed, we just have to know how to do and to give it enough time to take root in place of the poor habits we’ve built.

For more info on personalized weight-loss plans, visit http://fitcoach99.net/personal-weight-loss-plan/

Don’t want to make major changes? Check out our Mindful Living Program. The easiest weight-loss program you’ll ever need.

Top 3 Nagging Weight Loss Questions: Answered!


I am the first to admit that the diet/exercise/weight-loss/fitness industry is rife with confusing and often conflicting information.  For most people, it’s difficult to navigate these murky waters since we’re forced to solely go by what we see, hear, and read.  One need only to look as far as what is considered the most extensive diet study of all-time to see just how deep the contradictions run.  The China Study suggests that animal products show direct links to many of our modern ‘diseases of affluence’, while the Paleo followers push the blame on grains, among other things, suggesting that animals be an important part of our daily plates.

We can, however, put to rest at least 3 questions that are all-too-often asked by those looking to shed a few pounds for beach season.

  • How come I can’t keep off the weight? This is an extremely common occurrence, and the constant weight-loss/weight-gain treadmill is known as yo-yo dieting.  The main reason why this happens is because too many of us turn to canned fad diets for weight loss.  Most of these diets are too restrictive, both in calories and food groups, to the extent that within a short period of time (or, at most, when we reach our goal), we resort back to our old habits.  What’s the answer, then?  First, we need to adjust our mindsets.  It’s important to realize that weight-management is a marathon, not a sprint. Secondly, let’s forget fad dieting altogether.  Long term weight-loss comes from life changes, not from short term super restrictions.  Education is a big part of this puzzle, and finding strategies that work for you as an individual.  This is why having a personalized plan infinitely increases your chances for long term weight management.  Be sure to check out our personalized weight-loss plans
  • Should I diet or exercise? I really hope you found the answer obvious, it’s both. The most effective way to manage your weight and your health is to eat a healthful diet and exercise. And don’t think this has to mean long hours in a gym and eating carrot sticks all day.  Based on your tolerance to change, there are ways to clean up your diet and implement efficient, effective exercise without being maniacal.  Unfortunately, based on conversations with people, its all-to-common for people to favor only ½ of the equation, and results are either stifled or completely non-existent.
  • Carbs, Meat, Fat, Vegan?!?! WHAT DO I EAT!? This is primarily where we see the conflicting information I mentioned earlier.  Rather than get bogged down in trying to determine what the ultimate human diet is, let’s keep it simple.  Eat more whole, unprocessed foods.  Between, salt, sugar, and saturated/trans fats, our supermarkets and restaurants have become a minefield.  If you want to improve your health, eat foods as close to their original forms as possible.  It isn’t only better for you, it will taste better.  Also, if you’re one to use dinging out as entertainment, try replacing that by cooking at home as a couple or family, or host more dinner parties. It’s much easier to control what’s going into your dish when you’re the one cooking it, especially when you start from fresh, whole ingredients.  And remember, fruit was nature’s original fast food.  If  you need convenience, become a master at stocking wholesome treats to grab-n-go.

If you want to read more about the China Study conflict, visit https://chriskresser.com/rest-in-peace-china-study/

For more info on personalized weight-loss plans, visit http://fitcoach99.net/personal-weight-loss-plan/

Excuses, and Being More Mindful

When I wrote the Mindful Living Program earlier this year (which is now on sale on Amazon, see below), I didn’t realize that simply being more mindful would help in so many different areas.  To wit, this morning I came across an article on how to achieve a great chest workout in 10 minutes. Before reading the prescribed routine, I quickly thought of how I would approach it.  Not only for chest, but thinking through an effective 10 minute workout for every day of the week.  I always play this little game that if my life suddenly became extraordinarily busy, how would I still sneak in effective workouts while juggling the demands of every day life.

That train of thought got me thinking about excuses.  Quite possibly the most oft-heard excuse by clients is that they just don’t have the time.  And while I will certainly concede that life with kids and careers and familial obligations is painstakingly time consuming, I think those that live a life of fitness make the time regardless.  When we’re in a time in our lives where there just aren’t enough hours in the day, we default to doing things by process of priority.  Very simply, some of us have fitness higher on that priority list than others.  As it stands now, I get up an hour earlier than I have to each day so that I can fit in my gym routine.  And if that time was somehow usurped by unforeseen responsibilities, I would find other ways to get in a workout, even if I had to resort to 10 minute tabatas.

And so what does this have to do with being mindful?  It got me thinking how often we toss out excuses for not accomplishing the things we know we probably should.  I started to think of the psychology of excuses, and that we likely use excuses for our own piece of mind.  Saying “I just don’t have the time” makes not exercising so much more palatable than saying “I’d really rather sit and watch TV with the free hour I do have”.  So, being mindful in this case means looking past the excuse and being honest with yourself.  Possibly, with seeing it for the way it really is, we can recognize that the excuse is paper thin and actually make a positive change.  There’s also no reason to think that you have to jump right into hour long workouts, or even leave the house.  Starting with short, higher intensity home workouts just 4 to 5 days a week will barely register an hour of your time in a 7 day cycle, but have a positive impact on your health.  Your excuse then, is gone, and I’m willing to be that when you start to see its positive effects, it will become a higher priority, and you’ll likely want to work harder.  Results drive motivation.

So, the next time you try to con yourself with an excuse, regardless of its nature, really think about (be mindful) what you’re actually saying and whether or not it’s just a line you’re feeding yourself to justify not doing whatever it is you’re avoiding.

Don’t want to make major changes? Check out our Mindful Living Program. The easiest weight-loss program you’ll ever need.

Visit Fitcoach99, LLC’s profile on Pinterest.

The Misinterpretation Of “Diet”

For a lot of people, simply hearing the word “diet” is enough to put them in a brain-locking tail-spin with visions of deprivation and carrot sticks.  The word seems to be synonymous with hunger pains, bland food, and tiny portions, conjuring feelings of not only boredom, but pure dread.  This goes hand in hand with black and white thinking, starting with complete over-indulgence (a period of time where we don’t consider food quality and portion control at all) to a 180 degree swing to absurd rigidness in an attempt to compensate for bad behavior.

An example of this rigidness is our own 30 day fat shred program.  It’s designed to help you quickly reset your body by feeding it high quality food and removing the processed junk that is breaking down your body. However, it’s a program with a fixed length.  It’s not a practical life-long eating plan.  It’s meant to reset and then reintroduce foods smartly and with true moderation.  It helps not only with weight loss but with food addictions, namely sugar.

What’s missing from this life-sucking loop is implementing a feasible and adoptable eating plan.  Sure, you love your pancakes and can’t imagine a life without them, but do you really need them 4 times a week?  When food is a significant part of fabric of your life, it’s likely being used to deal with emotions and, newsflash, it’s not helping you cope, but actually making matters worse.

Where To Start?

Let’s assume, though, that you’re ready to create an adoptable plan, one that’s meant to be a way of life rather than a fixed-length diet.  Where do you start? Well, there are different approaches.  If food isn’t an addiction for you and you want to jump right in, you can start by following the 80/20 rule. Take 80% of your calories from whole, unprocessed, real foods, and save 20% of calories for indulgences.  Doing so will allow you to avoid feelings of deprivation without overdoing it by forcing good portion control.  Remember, the last bite of our favorite food is never as good as the first, so no sense in binge eating and derailing your entire week when you’re getting so little reward.

If you’re someone who needs to step down slowly, you can start small and make incremental changes each week until you reach the end goal of 80/20.  You can start by using a different ratio, or, by adding more unprocessed foods and vegetables at the start (which will make you too full for more junk) and eliminate more processed and unnatural foods each week.

Healthy foods aren’t boring

If you’re in the mindset that eating healthy means boring, you’re not following the right recipes. Cooking with unprocessed, fresh, natural foods makes delicious meals that won’t invite post meal crashing, bloating, and poor digestion.  As a bonus, the more meals you replace, you’ll notice your cravings for heavily salted foods with a lot of sugar and fat will diminish.  Remember, however, that you still can have the foods you crave, just a little less frequently and in smaller doses.

So, let’s change how we react to the word diet.  Let’s stop associating it with negative feelings and displeasure and start associating it simply to the construct of how you eat.  After all, your personal diet (how you eat) means something completely different than a cabbage soup diet, right?

Don’t want to make major changes? Check out our Mindful Living Program. The easiest weight-loss program you’ll ever need.

Visit Fitcoach99, LLC’s profile on Pinterest.

The Case Against Low-Fat Milk Is Stronger Than Ever

Gallon of Whole Milk

Low Fat vs. Full Fat Diary

The war on low fat vs. full fat dairy rages on!  For that matter, so does the long-standing debate around eating dairy at all! I think it’s just part of our culture and our human nature to endlessly bicker about the nuances of dieting while completely ignoring the problem from a macro level; but let’s save that for another post.  Let’s assume dairy IS part of your diet and that you truly want to know which is best for you.

Despite the fact that a recent article from Time magazine seems to posit that eating full fat dairy may actually be better for you, the body of the article, if read correctly, really says it’s up to you. Well, rather, it’s up to you based on your needs.

Read: The Case Against Low-Fat Milk Is Stronger Than Ever

Despite seemingly taking a side, though, the article isn’t about which is inherently healthier.  It’s rather about how studies demonstrate how people work dairy into their daily lives.

the body of data is beginning to reveal both that full-fat dairy has a place in a healthy diet, and also how focusing on one nutrient in the diet may backfire. When dietary guidelines began urging people to lower the amount of fat they ate, the idea was to reduce the amount of cholesterol and unhealthy fats in the body. But by focusing just on cutting out fat, experts didn’t count on the fact that people would compensate for the missing fat and start loading up on carbohydrates, which the body converts into sugar—and then body fat.


 people who had higher levels of three different byproducts of full-fat dairy had, on average, a 46% lower risk of getting diabetes during the study period than those with lower levels

Despite this good initial data, which started down the path that the full-fat versions were, in fact, inherently better, the remainder of the article supports the idea that those who eat low fat dairy generally eat less fat on a whole, replacing fats with higher carb, higher sugar foods.  Doing so will obviously translate to not only weight gain but higher risk for disease.

I fully support their admonishment to avoid doing just this.  Removing necessary macronutrients like healthy fats (we’re looking at you Avacado) is not the right path to heathy weight-loss.

I personally use low fat and fat free dairy, but only due to the calorie content.  I do not shy away from healthy fats like nuts and olive oils, though.  However, for how little I eat dairy I can easily cut a few calories by using the fat free version of milk for my coffee or the occasional bowl of whole grain cereal.

So, to answer the original question, which is better is up to you. If you like the taste of full fat dairy and have your daily calorie target under control, then definitely have it. If you need to find easy ways to cut down on calories to stay within your goal, using the fat-free version is a simple way to help.  Do not, however, cast ‘fat’ on a whole as an evil and substitute healthy fats for processed junk.  This message is to those who specifically seek to continue to eat low fat and fat free versions of junk food to avoid changing habits.  Fats are a necessary macronutrient, you just need to avoid the unhealthy saturated fats and trans-fats found in processed garbage you find on the supermarket shelves.

Having trouble losing weight? We can help! Check out our online coaching page. For what you’d pay for a single session with a trainer we’ll create a tailored program and help you course correct as needed.

Don’t want to make major changes? Check out our Mindful Living Program. The easiest weight-loss program you’ll ever need.

A Letter To Unhealthy Food

Dear Unhealthy Food,

You are a master of disguise, I admit, but you no longer fool me. I see your thinly veiled face for what it is. The Face of a liar. You pray upon emotions with deception and empty promises and it’s time you are exposed.

4th of July 2004, you promised me that simple indulgences were not only my right, but were necessary for my enjoyment. You made me believe that because I’m young and because I will only live once, that turning to you against my better judgment would single-handedly enhance my experience. You lied. I had one of the best Holidays that year, but it was in spite of you, not because of you. The warm summer Sun, the joy of friends and family, and nighttime fireworks fit for a king are what made that day so incredibly special. Yet, you tried to take all the credit. In fact, your only contribution was that uncomfortable feeling in my belly and lack of sound sleep.

In 2008, when life had dealt me a poor hand, you promised me comfort. I looked to you for support, yet all that you provided were feelings of guilt, depression, and a salt-induced coma. You were to be my crutch, by your own admission, yet you simply weighed me down. I let you take over for too long, to the point where I could no longer look at myself in the mirror. In the end, it took my resolve, my inner strength, and my loving support network to overcome that poor hand, you were nothing more than a roadblock.

In 2013, at a retirement party, I watched you spread through the crowd like wildfire, lighting up faces with your delicious lies. Our guest of honor wept as she basked in the love of coworkers, bosses, friends, family, and children. It was special because of the moment. Yet, you are so powerful that all of the negative feelings, both emotional and physical, that came later as a direct result of your actions were completely overlooked. There is genius to your execution, forcing good people to blame their own lack of will and self-respect rather than the true source. You!

You are a wicked, wicked One, but your day of reckoning is upon us. People are learning that your promises are empty, and that life’s true enjoyment and comfort doesn’t come from your salty bags and sweet boxes, but from the very things that make us human. Love and connection. Your days are numbered, unhealthy food, relish the little time that you have left.

5 Ways To Increase Your Motivation


One of the most common weight-loss questions is “how to stay motivated?”.  It definitely makes the top 3 list and is one of the most important pieces of the puzzle.  Sure, most of us can white knuckle through a week of clean eating and working out, but long term success comes from translating that into a life-long commitment.

To help satisfy this oft-asked question, here are the top 5 sources of motivation for me.

  • Calorie Tracking – I don’t know why so many weight loss programs are so quick to advertise “no counting calories!” It’s as if this simple and impactful activity is time-consuming and tedious. While this may have been the case a decade or two ago, using a free app on your smartphone has reduced it to child’s play.  I literally spend 1 minute a day logging what I eat and the payback is phenomenal.  It holds you accountable to your target, it opens your eyes to what you’re eating, and it makes it snap to recognize easy swaps that can make a big impact on your intake
  • Activity Tracking – For the same basic awareness principle as calorie tracking, understanding how many calories you’re burning each week is the other side of the puzzle (the calories out vs. the calories in above). Quite simply, it will make you aware of your intensity and your total calorie expenditure both of which will make you more aware of how long it takes to burn off a simple 20oz bottle of soda.  Knowing that will make you want to skip it.  Again, it’s about awareness
  • A well-constructed plan – Sadly, it’s entirely too common for people to have no plan at all. Instead, trying to live by the concept of moderation, which is not only imprecise, but completely underestimated.  A well-constructed plan (which will count calories, track workouts, have goals, consider macronutrient ratios, food quality, and many other elements) will keep you motivated by not only keeping you accountable, but by providing you with a specific road-map rather than wandering blindly without results.  A plan of simple moderation will allow you to have birthday cake at an office party on a whim.  A well-constructed plan will have a time when that’s allowed, but will not give you carte blanche access to derailing treats.
  • Friendly Competition – nothing motivates like a little competition. Grab a friend and do a class or go through a strength training workout together. Without even giving much though, I bet you find that you automatically up your intensity when you know someone else is watching.  That’s just inherent to our nature.
  • Results – Nothing, and I mean absolutely nothing (for me) motivates like results. I dare you to find success in a 3 week program and completely fall off in week 4 (this will ONLY happen if your plan is entirely too restrictive or entirely too grueling). The key is to have a well-constructed plan that you can live with long term.  If you can master that, than the results will keep you hanging on like nothing else.

Having trouble losing weight? We can help! Check out our online coaching page. For what you’d pay for a single session with a trainer we’ll create a tailored program and help you course correct as needed.

Don’t want to make major changes? Check out our Mindful Living Program. The easiest weight-loss program you’ll ever need.

Depressing New Study Links Eating Carbs With An Increased Risk Of Cancer


I’m not a fan of using scare tactics, but I think this is a pretty important message.  According to an article by Sarah  Bruning,  posted on Woman’s Health website (read the article here) :

study published in Cancer Epidemiology, Biomarkers & Prevention, people whose diets included a large percentage of high-glycemic foods (think: white bread, potatoes, refined/processed foods) saw their risk for lung cancer (the number one cancer killer of women) soar by 49 percent.

You may have heard about the low glycemic diet, and if not for yourself, then certainly as it relates to diabetics (though I would argue the benefits of following a diabetics diet), and hopefully you understand that this very important index is what separates the good carbs from the bad.

In fact, I’m a little upset that the title of the article simply said “Carbs” with no such delineation.  It’s important to make this distinction so that you know how to remove the dangerous ones from the truly good ones with tremendous health benefits.

Generally speaking, the good variety has fiber, which slows the digestion process and prevents blood sugar levels from spiking.   This avoids the body’s natural insulin response, which is why it’s important for diabetics.  Insulin also promotes fat storage, which is why it’s bad for anyone else (among other things, as this study proves).  Higher fiber carbohydrates include a wide variety of vegetables and whole grains.  However, please learn to read nutrition labels, the whole wheat bread you buy may just be a refined flour product, which doesn’t have the appropriate levels of fiber to consider it a ‘good carb’.

And the new link to cancer?  According to Sarah Bruning:

Higher levels of insulin can then spur an increase in proteins called insulin-growth factors, which have been linked to a greater likelihood of developing lung cancer.

A quick google search will get you a full list of foods with their index rating (higher is worse), but also be aware that the true measure of a food’s quality would be it’s glycemic load, not necessarily the index.  The difference?  The load considers the volume carb contained in the food, rather than just how quickly the carbohydrate metabolizes.  For example, watermelon has a high glycemic index, but a low glycemic load, simply because it’s over 90% water.  The sugar contained is so diluted that it will do little to spike your blood glucose level.

Click here for a quick lesson.

Having trouble losing weight? We can help! Check out our online coaching page. For what you’d pay for a single session with a trainer we’ll create a tailored program and help you course correct as needed.

Don’t want to make major changes? Check out our Mindful Living Program. The easiest weight-loss program you’ll ever need.

Visit Fitcoach99, LLC’s profile on Pinterest.