Thursday, March 31, 2011

9 Appetite-Suppressing Foods

By Whitney Provost via beachbody newsletter

If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may find yourself craving all the junk you know you're not supposed to eat. The secret is eating the right foods to help calm the cravings for the wrong ones. Adding these 9 easy-to-find, tasty foods to your meal plan can help you rein in your appetite before it gets out of control!

1.Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great unsaturated fat choices include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6.Flaxseeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flaxseeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7.Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Beachbody's Whey Protein Powder to calm your appetite any time of the day.
9.Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry some Anaheim or Serrano peppers with other vegetables, or cook up some jalapeño or poblano peppers in your omelet. Other spicy ingredients may have similar effects, so try adding spices like hot mustard and curry to your salads and meats.

Wednesday, March 23, 2011

The Best Fats to Get Lean

By Whitney Provost via Beachbody newsletter
You might think that to lose weight, you need to cut the fat out of your
meals. After all, fat is higher in calories than protein and carbs, and low-fat
diets have been popular since the Senate Nutrition Committee first recommended
them in the late 1970s. But research shows that a moderate-fat diet (with about
35 percent of calories consumed coming from fat) will help you drop pounds
permanently, feel full longer, and avoid bingeing. The trick is to eat the right
kind of fat to increase satisfaction and boost weight loss. Here's why it's
important to eat fat—and we offer five of the best fat sources to add to your


How eating fat will help you lose fat.

In 2008, researchers at Ben-Gurion University of the Negev in Israel found
that people who followed low-fat diets lost less weight than people who followed
low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds
over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds.
Women did especially well on the moderate-fat diet, losing an average of 13
pounds during the study.

Fat is an important element in weight loss for several reasons:

  • Fat helps your body control blood sugar and insulin spikes after eating
    carbohydrates. Better sugar metabolism means less fat storage.
  • Fat slows down digestion and aids nutrient absorption. You'll stay fuller
    longer and get more health benefits from the food you eat.
  • Essential fatty acids (like omega-3s) may boost your metabolic rate and
    increase fat burning.
  • Fat tastes good. It also provides a "mouthfeel" that is satisfying, which
    can help you be happy with less food.

Eating more fat may also help you stick to your diet longer. In a study
conducted by Brigham and Women's Hospital in Boston, participants got either 20
percent of their calories from fat or 35 percent of their calories from fat.
After 6 months, both groups had lost weight. But after 18 months, only 20
percent of the people in the low-fat group were still following the diet,
compared with 54 percent of the people in the moderate-fat group. Likewise, the
subjects in the moderate-fat group had maintained their weight loss, while the
low-fat group participants had gained most of the weight back.

If you reach for a box of low-fat or fat-free crackers or cookies because you
want to lose weight, you may actually be sabotaging your diet. Manufacturers
frequently replace fat with sugar in packaged food items to make them taste
better. You think you're making a good decision by eating fat-free products, but
the excess sugar and refined flour can lead to fatigue, cravings, mood swings,
and weight gain caused by the overproduction of insulin—the fat-storage hormone.
As a snack, a sliced apple with some peanut butter or a salad with oil and
vinegar dressing would be a better weight loss choice. The complex carbs and
healthy fats will maintain your blood sugar levels, boost your energy, and keep
you satisfied longer.

What kind of fat should you eat?

To get lean, you need to eat the right kind of fat. Avoid saturated and trans
fats (which are found in red meat, full-fat dairy products, and many packaged
foods), and instead choose monounsaturated and polyunsaturated fats. Here are
some of the best sources of fat to help you reach your weight goal.

  1. Core Omega-3™Fish. Fish like salmon, albacore tuna, herring, mackerel, and
    sardines contains beneficial amounts of omega-3 fatty acids. Most experts agree
    that eating two servings of fatty fish per week is safe for people who are
    worried about mercury or other toxins. (Pregnant women should consult with their
    doctors about consuming fish.) If you don't like fish, a quality supplement like
    Beachbody's Core
    will give you the benefits without the fishy taste.
  2. Olive oil. Heart-healthy oils like
    olive, canola, and peanut oil are excellent sources of fat for dieters. They
    have also been shown to lower bad cholesterol and reduce the risk of heart
    disease. Use them sparingly when sautéing, or drizzle them over your favorite
    salad or vegetables with a little vinegar and some herbs to maximize the
    absorption of nutrients. Moderation is important: You really only need about a
    teaspoon of oil to get all its benefits. Using more will add significant
  3. Avocados. Eat a spinach and carrot
    salad with a little avocado, and you'll not only get a dose of good fat, but
    you'll also absorb more phytonutrients like lutein and beta-carotene. Scientists
    at Ohio State University in Columbus found that more antioxidants were absorbed
    when people ate a salad containing avocados than when they ate a salad without
    this tasty fruit. One-quarter of an avocado will add flavor while only adding
    about 75 calories.
  4. Nuts. Almonds, walnuts, pecans, and
    peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and
    monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were
    followed for 14 years, found that those who ate nuts regularly (about an ounce
    per day) tended to weigh less than those who didn't. The protein, fat, and fiber
    make nuts more filling, which helps dieters stay on track. Plus, there's a
    psychological bonus to eating nuts: Because they're rich and satisfying, you
    probably won't feel like you're on a diet.
  5. Flaxseeds. Packing the triple wallop
    of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to
    any diet. You can grind them up and add them to oatmeal, yogurt, salads, or
    vegetables, or pretty much anywhere you want a nutty crunch. They're a plant
    source of omega-3 fatty acids, making them a good choice for vegetarians or the
    aforementioned non-fish-loving folks. Ground flaxseeds also have 3 grams of
    fiber per tablespoon, which helps slow digestion and keep your blood sugar

Making room for fat.

Certain fats might be considered necessary for health, but that's not a cue
to overindulge. At 9 calories per gram, fat is a more concentrated energy source
than either protein or carbohydrates (each has 4 calories per gram). You need to
be mindful of your overall caloric intake if you want to eat more fat and lose
weight. But when you feel full and satisfied after eating the right kinds of
fat, you'll probably find it a bit easier to manage your calories.

Wednesday, March 16, 2011

Big Breakfasts for Big Results

By Joe Wilkes via beachbody newsletter
Breakfast. It seems like forever since Mom told us breakfast is the most
important meal of the day, but one study shows it's actually true—she wasn't
just nagging us. Breakfast is a key component of weight management: A study
presented at the 90th annual meeting of the Endocrine Society showed that
participants who consumed large breakfasts high in protein and carbohydrates
followed by a low-carb, low calorie diet for the rest of the day lost almost
five times as much weight as the participants who followed a low-carb,
high-protein diet throughout the day. So what's the big deal about breakfast?
And what is a big breakfast anyway? It doesn't seem like the lumberjack special
at the local diner would do much to get the pounds off, so what should
we be eating?

Eggs and Toast

The study supported the idea that when we wake up in the morning, our bodies
want food. You've burned through all the fuel from the previous day, and now
your body's ready to burn anything—even muscle—to get a jump-start on the day.
And if you skip breakfast, muscle is indeed what your body will burn. Later in
the day, your brain is still in starvation mode from breakfast (or lack
thereof), so your body will store all the calories you eat as adipose tissue, or
fat, to save up for the next day when you try to starve it again. This study
also found that levels of serotonin, the chemical responsible for controlling
cravings, were much higher in the morning, which is why breakfast is the meal so
many of us are willing to skip. But if our bodies are left unfed, our serotonin
levels drop, and our bodies' craving for sweets begin to rise throughout the

But before you hit McDonald's® for their 800-calorie Big
Breakfast®, or worse, their 1,150-calorie Deluxe Breakfast, or swing
by Denny's® for a 740-calorie Grand Slam® or 950-calorie
All-American Slam® with hash browns, keep in mind, these weren't the
breakfasts the study participants consumed. The big-breakfast group had a
610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk,
lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of
chocolate or candy to defray the craving for sweets. The other group's
participants consumed 1,085 calories per day as part of a high-protein, low-carb
diet; only 290 of their daily calories were consumed at breakfast. Both groups
were on their respective diets for eight months. The high-protein group lost an
average of nine pounds, but the big-breakfast group lost an average of 40
pounds. And, perhaps not surprisingly, the big-breakfast group complained less
about cravings and hunger.

The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams
of protein, and 22 grams of fat. Study reviewers attribute some of the success
of the big-breakfast group to the fact that the protein and healthy fats eaten
kept the participants full and reduced cravings. They also said that nutritional
requirements were well met and that there weren't empty calories consumed,
because the breakfasts included lots of whole grains, fruits, lean proteins, and
healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big
plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get
the job done, unless the job we're discussing is clogging your arteries.

Here are some healthy big breakfasts, similar to the ones consumed by the
study's participants.

Chicken and the Egg

2 large eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless
chicken breast, grilled
1 grapefruit

589 calories, 52 grams
carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams

Monday, March 14, 2011

Eating for Great Abs


By Ben Kallen via p90x newsletter

When it comes to creating incredible abs, even the most effective workout
programs can only bring you so far. That's because you can't get a flat, hard
midsection without losing body fat. Here's how to eat your way to great abs.


And no matter how much effort you put into creating a six-pack, no one's
going to see it if it's covered by a layer of flab. (The good news? While it's
impossible to "spot-reduce," abdominal fat is often the first to go when you
start losing weight.)

If you're following the dietary guidelines of a Beachbody®
fitness program
or a personalized meal
plan from
, you'll automatically be eating the right foods
to lose fat as you get in shape. But the following seven principles can give you
an extra edge and will help ensure that the effort you're putting into your abs
will bring you the results you want.

  1. Get plenty of protein. Eating enough lean
    protein promotes fat loss and muscle gain, the two most important elements for
    developing great abs. It also helps keep you from getting hungry while you're
    eating right. You don't have to gobble down 12-ounce steaks—just eat a normal
    portion of lean meat, fish, low-fat dairy, or vegetarian protein with every
    meal, and make sure your snacks contain some protein, too. If you still have a
    hard time getting enough in your diet, a daily shake made with Whey
    Protein Powder
    or Shakeology®
    can be a perfect addition.

    By the way, protein is especially important
    in the morning, when a lot of people don't get as much as they should. A
    protein-rich breakfast will help keep your blood sugar steady for hours,
    preventing the dips that can lead to cravings later in the day. (Try some
    low-fat chicken sausage, or an omelet with one whole egg and three egg whites,
    along with fruit or whole-grain toast.)
  2. Results and Recovery Tub and DrinkReconsider
    your carbs. Despite the popularity of low-carbohydrate diets,
    the average American meal is still too high in sugar and fast-burning starches
    to bring body fat down to ab-baring levels. It's time to say goodbye to
    sweetened soda, ditch the Doritos®, and save the cake for your birthday. If your
    fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein
    recovery drink
    after resistance training, that's fine. But the rest of the
    time, stick with foods that are on the low end of the glycemic index (refer to for more information)—these foods burn more slowly so they
    won't spike your blood sugar and insulin levels.
  3. Have fun with fiber. Something about the word
    "fiber" just doesn't sound appetizing. But high-fiber foods can actually be
    quite delicious: fresh berries and other fruits, salads loaded with colorful
    produce, your favorite steamed vegetables or vegetable soup, stews or chili made
    with beans, chewy whole-grain breads and cereals . . . You get the picture.
    (These foods just happen to be loaded with nutrients as well.) High-fiber foods
    keep you fuller with fewer calories, and they help keep your digestive system
    working at its best—a double-whammy for getting rid of belly bulge
  4. Enjoy some yogurt. Probiotics, the healthful
    bacteria found in yogurt and other fermented foods, have been proven to help
    reduce belly fat. In a recent study in Finland, new mothers who took probiotic
    supplements averaged smaller waist circumferences, and lower body fat in
    general, than those who didn't take probiotic supplements. And while the topic
    is still controversial, studies have found that eating lots of calcium-rich
    dairy foods like yogurt may increase overall weight loss.
  5. Don't forget to eat. Tempted to lower your
    daily calorie count by skipping meals? Don't. Going hungry can raise your levels
    of the stress-related hormone cortisol, which research has found can increase
    belly fat even in otherwise thin women. And eating too infrequently can lower
    your metabolism and energy levels, while increasing the chance that you'll get
    too hungry and decide to chuck your meal plan entirely. If you're eating the
    right foods, regular meals and snacks will keep your body fueled while you're
    working toward that strong core.
  6. Cup of Ice WaterDrink more
    fluids. Hydration is important when you're on a fitness plan,
    but drinking plenty of water has particular benefits for your midsection. It
    helps keep your stomach full so you don't overeat, and it helps flush out excess
    sodium to prevent belly bloating. (Eating more potassium-rich foods, such as
    tomatoes and bananas, will also help in this area.)

    Plain ol' H20 can't
    be beat, but you can also switch it up with flavored waters, iced tea, and
    anything else you like to drink that isn't full of sweeteners. How much do you
    need? The old rule of 8 glasses a day is a good start, but everyone is
    different: drink more if you're exercising or it's hot out, and less if you're
    running to the bathroom every 5 minutes.
  7. . . . With two exceptions. It's time to cut
    down on those mood-altering substances, coffee and alcohol. Too much caffeine
    raises your cortisol levels and can impair your sleep, which can lower the
    production of fitness-promoting hormones. Meanwhile, the proverbial "beer belly"
    isn't just the result of extra calories—alcohol actually makes it more difficult
    for your body to metabolize carbs and fat. Booze also stimulates your appetite
    and lowers your inhibitions, which can lead to bingeing. The best road to flat
    abs is no alcohol at all, but if you really like a drink now and then, just have
    one at a time (and no more than a few a week), and stay away from higher-calorie
    beers and sugary mixed drinks.

If you add these rules to your fitness plan, you're sure to see faster
improvements in your midsection. Of course, there's a bonus to eating this way:
it'll keep you healthier, too. That may not be as big an inducement as great
abs, but we're throwing it in for free.

RACISM and Ignorance @UCLA

Can't believe this girl!! uuuuh! Just an example of how stupid and ignorant people can be..! Its Shocking!!! This girl goes to UCLA so she is in the middle of one of the most diverse cities in our country.! SOoo SAD!

Friday, March 11, 2011

Earthquake Triggers Tsunami in Japan

 I was up till the morning thinking about those whose lives were ruined by this disaster. Soooo SAD!!!! To have life as you know it taken from you.. Reminds me that each day is a gift and to focus on living each day with happiness! :)

Prayers to those in Japan!

Wednesday, March 9, 2011

Charlie Sheens ABC interview

Wow I've tried to ignore the whole Charlie Sheen thing.! I failed so here it is.. :)

6 Ways to Fire Up Your Metabolism

By Monica
Ciociola via beachbody newsletter

It can be discouraging when your results don't seem to match the efforts
you're putting into getting in shape. But instead of giving up on your fitness
program, or worse, diving into the Twinkies® (trust me, you'll regret
it!), try making just a few easy changes to your diet and your lifestyle.
Sometimes the smallest things—like getting more protein in the morning or enough
rest at night—can lead to the biggest weight loss surprises.


  1. Don't skip breakfast. Eating lean
    protein in the morning will help get your metabolism revved up for the day
    ahead. Protein from egg whites, for instance, will help stabilize your blood
    sugar, make you feel fuller, and keep you from overeating later in the
  2. Resistance training. Working out
    with some form of resistance—resistance bands, weights, or a stability
    ball—helps build your muscles. And because one pound of muscle burns way more
    calories than a pound of fat does, the more muscle you have on your body, the
    higher your metabolic rate will be.
  3. Woman Lifting a WeightInterval
    training. Short 10-minute explosive cardio sessions
    followed by less intense cardio for the same amount of time will rev up your
    metabolism. For some of the best interval training workouts, check out INSANITY® or TurboFire®.
  4. Get your beauty rest. Human growth
    hormone works directly on cells to increase your metabolic rate by 15 to 20
    percent and can only be produced during the hours of deep sleep. So make sure
    you get a good night's sleep!
  5. The magic mix. At mealtime, try
    consuming lean proteins from chicken and white fish along with complex
    carbohydrates from fruits and veggies. This magical combination will speed up
    your metabolic rate as food is transformed into usable nutrients, and you'll
    build muscle and burn fat during the digestive process.
  6. ¡Ay, caliente! Studies show that hot
    peppers, spices, green teas, and caffeine can give your metabolism a sudden
    surge by stimulating the release of stress hormones. If jalapeño and cayenne
    make you wince, turn to our all-natural Slimming
    supplement, which contains green tea, for the same
    metabolism-boosting effect.

Tuesday, March 8, 2011

NOT a good idea!!

Grilled Dijon Chicken

Via Team Beachbody mealplanner
My Meal for Tonight! yummy yummy!! :)
Grilled Dijon Chicken
  • 2 skinless chicken breasts (thawed)
  • 1 clove garlic, finely chopped
  • 1/4 cup Dijon mustard
  • 2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 1 Tbsp. olive oil
Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.
Preparation Time: 15 minutes

Cooking Time: 20 minutes
Nutritional Information: (per serving)

Calories: 314
Protein: 38 g
Fiber: 4 g
Carbs: 6 g
Fat Total: 15 g
Saturated Fat: 2 g

Ready for Insanity Asylum?

It's due to release in mid-April. The workout will be a 30-Day workout and retail for $89.85, coach price is $67.39 .

ASYLUM will contain 7 workout DVDs that average 60 minutes each. They are called:

  • Speed & Agility
  • Vertical Plyo
  • Relief
  • Strength
  • Game Day
  • Overtime
  • Back to Core

Equipment will be included with an Agility Ladder and Speed Rope (A deluxe set will be available also, that will include extra workout equip, but no additional dvd's). The nutrition guide is called "Get Shredded".

Also the Asylum will include Hybrid Calenders for both Insanity and P90X - THREE SCHEDULES IN TOTAL. 

If you want to be notified as SOON as the release date comes out MESSAGE ME WITH YOUR NAME AND EMAIL!!!
The best way to get the discounted price is to enroll as a Coach - that way, you can also get the 25% discount on Shakeolgy, which helped me lose about 5% Bodyfat during my last Insanity round! Message me for the details!

Wednesday, March 2, 2011

6 Simple Rules for Eating Sugar

By Denis Faye via Beachbody newsletter
Few topics boggle the minds of dieters and fitness enthusiasts the way sugar
does. Is this simple carbohydrate the key to unlocking elite sports performance?
Or is it the chains that drag our country deeper and deeper into the obesity
epidemic? Annoyingly, the answer is "both." But before you throw your hands up
in frustration and grab yourself a Twinkie®, let's take a minute to
talk about sugar. It's not as complex as it seems. In fact, with just a few
guidelines, it's incredibly easy to use these simple carbohydrates for good
instead of evil.

Sugar and Strawberries

Rule #1: Just say "know."

Here's a grossly over-simplified look at how sugar, also known as simple
carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by
your blood, where, if you have the right amount of insulin in your system, that
insulin converts the sugar to energy. However, if you introduce too much sugar
into your system, the insulin stores it as body fat. A little stored body fat is
fine; the body likes some emergency fuel. However, if your blood sugar spikes
too often and the insulin has to work too hard converting fat, this can lead to
a variety of health issues, including type 2 diabetes and heart problems.

As we'll discuss later, when your body obtains sugar from natural sources,
like fruits and veggies, the process tends to be checked by fiber, which slows
absorption. However, when you eat foods with added sugar, this can
overwhelm the usual checks and balances, causing problems like those nasty blood
sugar spikes. To make matters worse, consuming too much added sugar can cause a
host of other problems, including tooth decay, increased triglycerides (or
stored fat), and malnutrition (from overconsumption of foods filled with empty
calories and deficient in nutrients).

If you wanted one overarching rule to work from, you might choose to avoid
added sugars entirely. You'll get all the energy you need from foods with
naturally occurring sugar. That said, there are times when refined sugar is OK
or even beneficial. If you're able to build yourself a lifestyle completely free
of added sugar, nice work. But for the rest of us, the trick is moderation.

Rule #2: Less is more.

Sugar Pouring From a SpoonOne teaspoon of table
sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee
in the morning and you dump the proverbial spoonful of sugar in each, that's 30
calories. If the rest of your diet is tight and you're active, it won't matter.
If you're trying to lose weight and are eating at a severe deficit, you'll
probably want to skip those few spoonfuls of sugar, because table sugar is
nutritionally void and you want every calorie to count nutritionally. Other than
that, though, life's short—enjoy your java.

Rule #3: Sugar is sugar is sugar . . .

Agave nectar, honey, beet sugar, cane sugar, brown sugar, dextrose, high
fructose corn syrup (HFCS), whatever. At the end of the day, they're all simple
carbs, unregulated by fiber with minimal micronutrient value. Sure, you might
prefer one over the other. I like honey because I'm a bit of a whole foods
person and it does have a tiny bit of nutritional value, but I still know that
if I eat too much, it'll make me fat.

Rule #4: . . . and it's hiding behind every corner.

And you thought Invasion of the Body Snatchers was creepy . . .
Avoiding the obvious sweetened foods, like soda, cake, cookies and pies, is only
half the battle. Manufacturers add HFCS (as well as other sugars) to a
mind-boggling amount of foods because it adds flavor. If it's in a bottle, box,
or can, read the ingredients. You'll find sweeteners in everything from ketchup
to peanut butter to bread to salad dressing. With a little effort, you can
usually find versions of the same food with no added sugars or HFCS that are
more nutritious and taste just as good.

Rule #5: No, the sugar in fruit isn't bad for you.

FruitsWhen the low-carb
"revolution" hit in the early aughts, fruit was demonized for its sugar content.
This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also
usually loaded with fiber, which slows sugar absorption, making it an ideal way
to get your simple carbs without straining your little insulin buddies. Fruit is
also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled
with water, yet another benefit.

Even relatively low-fiber fruits like bananas offer far too many benefits to
be denied. Bananas, in particular, are rich in electrolytes, which are crucial
to sports performance. As I always say, I defy you to introduce me to an
overweight person whose biggest indulgence is fruit.

You can think of the ingredients in Shakeology®
the same way. Sure, there's a little sugar in there, but the protein and fiber
slow absorption and the massive amount of nutrients makes it all worthwhile.

Rule #6: Occasionally, a hit of straight sugar is a good thing.

You're sitting around watching television. You haven't done much today. Your
glycogen stores are up, and because you've eaten normally, your blood sugar
level is balanced. Time for some P90X
Results and Recovery Formula®
? Probably not.

Conversely, you just blasted a killer workout. You've blown through your
blood sugar and your glycogen, leaving you shaky and tired. Getting some sugar
in there now to help you recharge fast wouldn't be such a bad idea. Furthermore,
since it'll rush in so fast, it's a great opportunity to add some protein and
micronutrients to that sugar blast, because they'll rush into where they're
needed just as quickly.

If you genuinely gave the workout your all and you're truly wiped out, you
won't even come close to storing that sugar as fat.

So there you go. Not so tough, huh? With a little forethought and
self-control, keeping an eye on your carbs can be, ahem, a piece of cake.