After my recent posts on how sugar is making you fat and sick, I had a lot of people asking me what they should eat, if they are trying to eliminate sugar from their diet. It sounded like some people may be taking it to the extremes, so I am going to give you some sensible advice about how to minimise the affects of insulin on your body. These points below are easy to follow ways to help reduce the sugar in your diet.

1) Eliminate as much refined sugar form your diet as possible.

What does that mean? Don’t eat any cakes, lollies, jellies, ice-cream, chocolate, etc, etc, etc. If you simply must eat this garbage then limit it to once per week. That is somewhat acceptable.

2) When eating carbohydrates, choose low glycemic carbohydrates. 

What does that mean? Low glycemic carbohydrates will not cause the sudden rise in blood sugar levels thus triggering the release of insulin. To find out whether a food is low or high glycemic, try this link, they have a fairly substantial database of foods,www.glycemicindex.com

3) Limit fruit to 2 pieces per day and when you eat a piece of fruit, eat some nuts with it.

The fat and protein in the nuts will help to mellow out the affects of the sugar.

4) Try to base your lunch and dinner around salad and/or veggies with protein.

Most people base their lunch and dinner around starch such as pasta, rince, potato etc. It doesn’t take long to change your habits to eat more veggies and salad. Not only is this beneficial in reducing the amount of starch you are eating, but it drmatically increases your vitamin and mineral intake form the veggies and we all know how beneficial it is to be getting all those natural vitamins and minerals!

5) Don’t think of sweetened yogurt as a health food.

Sweetened yogurt contains on average 15g sugar per 100g, some more, some slightly less. Not much different from ice cream! Natural yogurt is a different story, with around 5 or 6 grams of sugar per 100g.

6) If you are really craving a dessert and you must have it, choose ice cream.

As mentioned above, it can have anywhere from 15 to 30g sugar per 100g. A typical block of chocolate will have 60g sugar per 100g.

7) If you are having dairy, choose full fat.

Why? 2 reasons;

a) Most low fat products have has more sugar added to make up for the lack of flavour when fat is removed.

b) When you don’t have any fat present, the affects of the sugar on you rblood sugar is more dramatic. Fat will help to mellow out the spike in the blood sugar.

8 ) Don’t have sugar in your coffee or tea.

Add up how much sugar you put in your caffeine and you’ll be surprised.

9) Never ever drink soft drinks.

They are just empty sugar calories. 

It really doesn’t take that long to change your tastebuds and reduce the amount of sugar in your diet. Try it for 30 days and see how you feel. Other than being thinner and healthier, I bet you won’t crave it as much either!

There is one thing that is common in anyone that has had true success. The power of consistency.

Reaching your goals of better health or weight loss is so easy to do. It is not rocket science, it is purely doing the right things over and over again.

We need to to stop searching for that quick fix to reach your goal, because it will never happen! The only way you can truly reach your goals is to sew, cultivate and harvest. These days all we want to do is harvest.

What do I mean by that?

Sew: Undertake an exercise and healthy eating plan.

Cultivate: Train daily and eat healthy most of the time for an extended period of time, day in day out until you reach your goals, for as long as it takes. Be patient and diligent.

Harvest: Enjoy your new found health and fitness.

Like I said, this is not rocket science but I feel like it must be because the majority of people just don’t get it. I get so excited when somebody does get it, and you know what happens when I meet somebody like that? They reach their goals. They harvest!

Far too often I meet those in search of the quantum leap and you know what happens to them? They don’t reach their goals and they don’t harvest. They just go off in search of the next quantum leap promise. Unfortunately they will do this for the rest of their life unless they come to the realisation of the error of their ways and begin to consistently repeat the correct actions that willl eventually lead them to successfully reaching their goals. You will know this person when you see them, they always have something new they want to tell you about which doesn’t conform to eating a balanced healthy diet and doesn’t involve regular normal exercise.

Everyday you are faced with decisions. From the moment you wake up to the moment you fall asleep, you are faced with decision after decision and your action at the time of that decision will help to shape your future.

The funny thing is that we don’t really acknowledge how important those decisions are. Think about this:

Do you instantly become unfit if you miss your exercise session today? No. But the fact is, you will repeat that action throughout the course of a year. Does that make you stay unfit and not progress? Yes

Do you instantly become fit if you turn up to your exercise session today? No. But if you repeat that action throughout the course of the year, will you become fit? Absolutely!

Not rocket science…

Do you have a heart attack everytime you eat a Big Mac, Fries and Coke? No, but I’m sure if you did, you wouldn’t eat another one any time soon. Does repeating that action throughout the course of the year lead you closer to a heart attack? Most definitely. The actions we make today help to shape our future.

Do you instantly become healthier when you eat a nice plate of meat and veggies and skip dessert? No, but if you make that choice today, you are probably going to make a similar choice tomorrow and the day after. Does that make you healthier? Absolutely!

Making the right choices over and over and over is the only way to reach your goals.

Eat well and exercise regularly

I recently wrote about how sugar could be making you fat, read the article here. Now I want to talk about how sugar could be making you sick.

Most people acknowledge sugar is bad for you but few really understand how bad it actually is.

One thing you need to know is that you cannot eat sugar without causing a rise in insulin.

Here is a list of problems that have been associated with consuming sugar and the rise in insulin associated with it. I will not go into too much detail as I would be writing for days, but here is a summary:

* Sugar blocks the amount of vitamin C absorbed into our white blood cells. Vitamin C is essential to a healthy immune system.

* Sugar is devoid of any vitamins and minerals so it enters our bodies and robs essential vitamins and minerals from our muscles, bones, brains and other tissues.

*1 molecule of Sugar requires 56 molecules of magnesium to be metabolised which will lead to a magnesium defficiency. Magnesium defficiency is related to high blood pressure, heart attacks, strokes and neurological problems.

* Consuming sugar will cause a sudden and dramatic release of insulin into the body. Over time this constant elevation of insulin levels will lead to insulin resistance or Type II diabetes.

* Insulin helps to store magnesium. If you become insulin resistant, your ability to store magnesium will be compromised leading to the magnesium defficiency and it’s related health problems listed above. Mainly high blood pressure.

* Insulin resistance is a factor in osteoporosis. Insulin helps control growth hormone, testosterone and progesterone. If these hormones are reduced, bone building is reduced and osteoporosis is a concern.

* Insulin resistance causes elevated levels of triglycerides. This is a major factor in heart disease and stroke. Most people think fat is the problem, but if we think about it, we all know this isn’t the case. Here’s a simple test; Do you or someone close to you have high cholesterol? Do you or they eat a high fat diet or high carbohydrate/sugar diet? The proof of the pudding lies in the eating. Literally! In the 80’s there was a push to cut down on our fat intake in order to reduce heart attacks. This fat replaced with an increase in sugar for flavour in our foods. This has led us to an increase in heart attackes, cardiovascular disease, obesity and metabolic syndrome. 

Yet, they still push the low fat theory for reducing heart disease etc. In what other place would you ever find a theory that causes the exact opposite of what it is meant to yet we still listen to it and believe it and die by it?

* Insulin resistance plays a major role in depression, fatigue and moodiness.

* Sugar is bad for your gut flora. It encourages the growth of parasites, worms, fungus and candida.

* Insulin plays a large part in cancer. I’m not going too deep into this one, but I have done my research and so should you for such an important issue. All of us know somebody who had been affected by cancer, but there are ways to help reduce your risk and killing your sugar consumption is the best place to start. Kill the sugar or let it kill you.

* Sugar makes you fat.

The American Diabetic Association lists sugar in the top 3 causes of degenerative disease.

I think we all need to take the idea of quitting sugar seriously.

I think we need a sugarholics anonymous!

What if everytime you ate a chocolate bar you had a heart attack. Woud you eat a chocolate bar again?

What if everytime you drank a cocktail you immediately got a serious illness die to your weakened immune system. Would you have 5 cocktails next Saturday night?

What if everytime you ate a bag of potato chips you suffered a stroke. Would you pick them as a snack again.

What if everytime you drank a bottle of fruit juice or soft drink you went into a state of depression? Would you choose it over water next time?

Sugar is killing us slowly. So slowly we don’t even notice it. Until it’s too late or as most people will say, just bad luck….

Everywhere I look these days, there is information about a “diet”. Any diet and every diet. This diet and that diet. Have you heard of this diet? Have you tried that diet? What do you think of this diet? I think I’m going to try that diet. So and so has got a great diet out. That other guy has got a new diet out. Thingy has come up with an entirely new diet. There is back log of getting product for that diet, so it must be awesome!

Give me a break! If each diet worked long term, then we wouldn’t have a million and one diet books on the shelf.

On the cover of a popular magazine I once saw Kirsty Alley and Oprah Winfrey and the headline was “The great diet showdown”. Is this how we should be thinking? Taking advice from two women who yo-yo with their weight more than anyone in the public eye!

We need to stop the diet mentality!

We need to realise that health is more about eating healthy food, not about being thin regardless of the path taken to get there!

In order to live a healthy life, you should eat a diet rich in fruit and vegetables (preferably organic if possible, but not essential). I also believe in eating fish, lean organic chicken & eggs and a little organic red meat.

If you want to eat junk food, save it for the weekend and eat it in moderation. Limit yourself to 2 junk food meals per weekend.

Remember that fruit and vegetables are carbohydrates, so this is not a carb free diet! It is a natural eating diet. No gimmicks here, just eating food in it’s natural form.

Try it, you will feel so much better, your energy levels will be higher, you will lose weight and you won’t feel bloated hours after a meal.

If we all just stopped looking for the quick fix or giving these stupid diets the time of day, we could all focus on eating for good long term health.

The only people who benefit long term from these diets are the guys who came up with the diets and sold a whole bunch of books and supplements to ingnorant people who want the quick fix.

I urge you to take control and think about the information you are being fed. Block out the con artists who want to take advantage and get rich from your desire to create “a healthy body”.

Try to eat as close to the natural form a food comes as possible and exercise regularly.

Yours in Health and Fitness

Troy Shipsey

As I have mentioned earlier, food is of the utmost importance in our lives.

Food is our fuel and without the correct fuel, we cannot expect to live long, fullfilling and diease free lives.

Food and water are the essence for survival, so the next time you think you don’t have time to prepare a healthy meal because other things are more important, remember this, food supplies the fuel to power your body, with the wrong fuel, you will get sick. Be it obesity, diabetes, A.D.D, irritable bowel syndrome, heart disease, cancer or something else, a weakened immune system through poor nutrition will result in something bad. Oh and on that note, let’s just remember that cancer is not caused through bad luck, contrary to popular belief.

But, despite all the information out there about how important food is, it just doesn’t sink in for the majority of people. In actual fact, most people take better care of their car than their body. So I have prepared a couple of little analogies which I use on my clients.

“Would you set out on a road trip up the coast without any fuel, oil or water in your car? NO?
Then why do you set out to take on the day’s challenges without putting the correct fuel and water into your body?”

“Perfume smells great, but put it in your petrol tank instead of petrol and your car won’t run properly.
Junk food tastes great, but put it in your mouth and your body won’t run properly!”
When you wake up feeling crap, thank about what you ate yesterday.

“Would you take your car to the mechanic for regular servicing and then pour methylated spirits into the fuel tank? NO?
Then why do you visit the gym regularly or even see your personal trainer but then put crappy food in your mouth?”

I think you get the message, please be aware of what goes in your mouth. I am not saying to eat alfalfa sprouts all day long, but it is really so easy to make healthy, tasty, nutritious food and just limit your junk food to weekends and takeaway dinners to once a week.

Troy Shispey

Fitta Bodies Personal Training

Group Training Centennial Park, Sydney

I am sure you are all aware of the impact that food has on our long term health. We are all made up of living cells. Those cells renew themselves from the food that we eat. Without the correct nourishment, our immune system will suffer and disease will set in. Think about the food you eat and what it is made from. Then think that those ingredients are what is making up your living cells. 

Now that you can think of food as a fuel for your body, not just something you eat every few hours, you might make a few changes to what goes in your mouth.

I believe a diet rich in vegetables and protein will help to promote a healthy body, in a healthy weight range without feeling bloated and tired.

Here are a few tips to incorporating more vegetables into your diet. When I refer to vegggies, this incorporates salad as well.

* When shopping, choose your favourite vegetables. It is quite often easier to buy carrots and brocoli because they are cheap and miss out on the more exotic veggies you really like because they cost a bit more, only to get out of the fruit shop and go and spend $4 on a coffee.

* Variety!

* Have a plate of cut veggie sticks on the fridge ready to snack on daily.

* Don’t overcook your veggies. Steam or stir fry them, they will have better flavour, colour and texture.

* Try a new veggie along side a familiar one.

* If you find something you don’t like, don’t eat it. Try something different next time.

* Don’t think of veggies as just an evening meal ingredient, tomato, mushroom and spinach are all great breakfast veggies. Mixed salad is easy to prepare in the morning to take to work. Veggie sticks are great as snacks.

Here are few tips to incorporate more protein into your diet

* Firstly make a list of all the protein foods you like to eat.

* Secondly write down beside the protein all the foods you like to accompany it.

* Thirdly write down what time of day you would prefer to eat that food.

* Now plan your week’s food plan and shopping list.

* Be sure to vary your diet. When you write down your accompanying foods, make sure you have several options for each protein.

Healthy eating and happy living go hand in hand, so eat well and enjoy life!

Troy Shipsey

Fitta Bodies Personal Training

Group Fitness Centennial Park, Sydney

Yesterday I listened to a radio interview with one of our favourite ex-Olympic swimmers who has gained a lot of excess weight since he stopped competing internationally.

The question was put to him how he had lost his weight recently, as he has lost approximately 5kg’s in as many weeks.

He said that he started to eat healthy, no more takeaway, very little alcohol and lots of fresh fruit and vegetables. He also said he has been exercising regularly.

So of course the radio DJ’s make some jokes, “what do you mean you are just eating well and working hard, but we don’t want to hear that, we want the majic pill we can take to lose weight”. 

Quite clearly they were joking on the surface, but the problem is, most people are still looking for that majic pill, in the form of a fad diet or funky new exercise program that will set the world on fire.

But, our swimmer said “no, honestly guys, you just have to eat healthy and find some form of exercise you enjoy doing and do it regularly. Consistency is the key!”

Wow, my favourite word in regards to reaching your goals, is “consistency” and here it was being spoken by the guy who is losing weight by doing it the real way.

It was awesome to hear and I hope everyone who was listening took notice and made some kind of decision to change their ways. 

Stop looking for the quick fix.

* Exercise the way you enjoy regularly. Try to do some form of exercise 5 – 6 days per week.

* Eat healthy. This means salad, vegetables, fruit, protein. Limit junk food and alcohol.

It really is that simple, health works from the inside out!

Troy Shipsey

Fitta Bodies Personal Training

Group Fitness Centennial Park, Sydney

More often than not these days, our shopping trolleys are filled with harmful chemicals which are doing us long term harm. I am always on the lookout for products that contain less or no chemicals and are good quality at the same time. There are a lot of products out there which claim to be healthy, but often fall short of expectations in quality.

I have found a few items in Coles or Woolworths, which means they are going to be reasonably priced and easily accessible.

Anti Perspirant

Anti perspirant is an item which should be avoided at all costs. It contains aluminium which is pore clogging and has been associated with cancer and aluminium. Most deodorants that don’t contain chemicals simply don’t work. In fact, I have tried some that actually gave me BO, believe it or not, I’m serious!

I have found a natural antiperspirant which seems to work. It is called “Freedom Body” and it is available from Coles on the health food section.

Dried Fruits

Almost all dried fruits contain a preservative 220-sulphur dioxide. It has been known to provoke gastric irritation, nausea, diarrhoea, skin rash, asthma attacks, destroys vitamin B1, is difficult to metabolise by people with kidney disfunction and should be avoided altogether by people suffering from conjunctivitis, bronchitis, emphysema or cardiovascular disease. So why is it in our food???

There are a few brands of  dried fruits out there without this or its partner preservatives(221 – 227) present.

You have to take the time to check the labels on the pack.

Toothpaste

Most toothpaste contains a petrochemical called sodium lauryl sulphate. This is what makes it foam. It is also in many other products such as shampoo, shower gel etc. I have found a toothpaste in the healthfood section of Coles called “Natural – Herbal and mineral toothpaste” There is also one on Woolworths called “Naytura” – it is the Woolworth’s own brand.

Washing powder

When we wash our clothes in chemicals, we then wear those clothes and have the chemicals in contact with our skin all day long. This may not seem important, but something that isn’t well know is that the skin is one of the best ways to get something into the blood stream. Think about nicotine patches etc.  So, I have found a wash powder that whilst it isn’t perfect, it is better than other choices. The brand is “Aware”. It has no fragrances, optical brighteners, petrochemicals or phosphates.

Remember, long term health is not just about food and exercise… But is does help  

Troy Shipsey

Fitta Bodies Personal Training

Group Training Centennial Park, Sydney

Two of the most common fitness advertisements are:

“Make your new years fitness resolutions now” End of December, start of January.

or

“Get in shape now for Summer” September, October, November.

Both of these statements are good because they encourage people to look after their health. But really, it is far more important to be healthy all year round!

One of the hardest times to stay fit, healthy and in general good shape is Winter.

Why is that?

Well let’s have a think about it…

*It’s cold in Winter, bed is far more appealing.

*It’s cold in Winter, comfort food dominates our diet.

*It’s cold in Winter, we wear so many layers, we forget what we look like under all those clothes.

*It’s cold in Winter, Summer is a long way away, which means bikinis and board shorts seem like forever away.

But then…..

The weather warms up, we see the ads.

Get in shape now for Summer!!! We freak out and decide to embark on a new and exciting diet and fitness regimen. Summer comes, we left our run too late, it now becomes a new years resolution, we try another fad diet and the next fitness regimen that will work better than the last…

Need I go on?

I think you get it.

This year, next year and every year after that, make a Winter’s resolution. Yes it’s a little colder, yes it’s a little darker out, but yes it is a necessary part of a healthy balanced life to be fit and healthy all year round!

Troy Shipsey

Fitta Bodies Personal Training

Group Training Camp Centennial Park, Sydney

Sometimes as time goes by, you can lose sight of why you started an exercise program in the first place. You think you still know, you tell yourself that when you get up and train once or twice a week, but then one day you stop and realise, hey, I was so motivated when I first started. I was training 5 days a week. I really wanted to get fit, I really wanted to lose those extra kilos, I really wanted to have more energy for life!

Well, have your goals changed? Probably not. What has changed, is your level of motivation.

So how do you get that motivation back?

Here is a video that was brought to my attention last week. If this guy cannot motivate you, then nothing can!

Awesome inspirational video

If you think it is hard to get out of bed because your tired, or it’s cold, or you hate getting wet, or you went out drinking last night, or any other little reason you think justifies not continuing to strive towards your goals. Have a thought for the young man in this video who says “there’s always someone worse off than yourself”.

Now that you have been motivated by that awesome video, I want you to consider this:

Motivation is an emotion and emotions change daily, if not more often. If you rely on motivation, you will never reach your goals!

When you have a goal, especially something as important as health and fitness, you need to work towards that goal, not do it when it suits you. And yes, health is the most important thing in life, whether you think it is or not, because without health, you have nothing….

Sorry to sound like a hard arse, but sometimes you need a kick up the bum to spark up the thoughts of your initial goals. Those goals that brought you to me in the first place….remember…..

Troy Shipsey

Fitta Bodies Personal Training

Centennial Park Outdoor Group Training Camp, Sydney