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What is sugar?

Sugar is a carbohydrate. If it ends in a “ose,” it’s gonna be a sugar.  If that’s all you’d like to know, feel free to move onto the next section, as I’m about to get all Mr. Wizard up in here.There are different kinds of sugar, starting with simple sugars (called monosaccarides) like glucose, fructose, and galactose. Then there are also more complex forms (called disaccharides) like sucrose, maltose, and lactose.

Here’s the cheat sheet to naturally occurring sugars:

1. Let’s start with glucose: It occurs naturally in plants and fruits, and is a byproduct of photosynthesis. In our bodies glucose can be burned as energy or converted into glycogen (essentially: liver and muscle fuel). Our bodies can actually produce glucose when needed.

2. Next, fructose!  This is fruit sugar, occurring naturally in…you guessed it, fruit!  It also occurs naturally in cane sugar and honey, and is incredibly sweet.

3. Onto the more complex sugars, starting with Sucrose.  This sugar is found in the stems of sugar cane, the roots of sugar beet, and can be found naturally alongside glucose in certain fruits and other plants.

4. Last but not least, we have lactose, which is essentially milk sugar!  This is something that is created as  result of a process happening in our bodies: children possess the enzyme necessary to break down the molecule into lactose to be used by the body, while some adults don’t. These are the lactose intolerant folks.

So, we have a few key types of sugar.  But where does sugar actually come from?  It is USUALLY created as a result of the processing of one of two types of plants: sugar beets or sugar cane.  These plants are harvested, processed, and refined to eventually resemble the white sugar you’ve come to know and love (or loathe).  This sugar has absolutely no nutritional value: it’s just pure, refined, sugar.

What does sugar do to your body?

Sugar is the lifeblood of the cavity creeps! Beyond that, your body processes sugar in a very specific way. When you consume sugar, your body has two options on how to deal with it:

1. Burn it for energy. WEEEEE!

2. Convert to fat and store it in your fat cells.  BOOOOO!

Depending on your genetic predisposition, your body might be better equipped to process sugar as energy, or you might be more likely to store it as fat.  Think of this like you think of people with faster metabolisms vs. people with slower metabolisms. Problem is, there’s a LOT more room for fat storage, and a lot less room to burn the sugar as energy.

So, we have this sugar in our body and blood stream. What happens next? When your pancreas detects a rush of sugar, it releases a hormone called insulin to deal with all of that excess sugar. Insulin helps regulate that level of sugar in our blood; the more sugar in the blood stream, the more insulin is released.  Insulin helps store all of this glucose in the liver and muscles as glycogen and in fat cells (aka adipocytes stored as triglycerides). Now, oftentimes our body struggles to get that balance right (with us putting way too much sugar in our system very quickly). TOO much insulin is released, which ultimately results in our blood sugar dropping below normal levels.

This is called hypoglycemia, essentially a sugar crash: Our bodies respond by telling us: WE WANT SUGAR!

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So we cram sugar down our throats and the process starts again. Unfortunately, the more often this process takes place (the more sugar you consume), the more severe the blood sugar spike is, and the more insulin is required. This means it becomes easier and easier to skip using sugar as energy, and go straight to extra insulin and fat storage.

Examples of good Sugar:
1. Apples
2. Bananas
3. Agave Nectar
4. Pineapples
5. Beets
6. Yogurt
7. Whole Wheat Bread
8. MOST fruits

If you are currently looking for a complete life and body makeover, and want to start getting expert training at our weight loss vacation, check out our Year End Closeout Sale! Act soon as we have limited spots available. Our clients are trained from the top fitness guru’s in the world, and let’s not forget the tastiest customized meal plans from our expert nutritionists at our islands retreat.

Live in Fitness!!

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Every’s trying to eat more healthy these days (or at least they should be!). People generally have a pretty good idea of what to avoid but can need a little help determining what’s best to substitute. Salads are a go to way for a lot of people to eat more healthy. But there are better greens to eat than others. Here are 5 of the best and why they’re so good for you!

1. Kale

Kale has rocketed into mass popularity over the passed couple years and it deserves it! It crushes its competitors as far as lutein, a potent antioxidant shown to keep eyesight healthy, and is first in beta-carotene and vitamin C. Kale also has sulforaphane, a cancer fighting phytonutrient.

2. Spinach

Popeye should have been a nutritionist, not a sailor. Spinach has the most folate of all other greens, and eating more of this B vitamin helps fight breast cancer development. Spinach is also wins when it comes to potassium, which is necessary for muscle functioning and to keep your blood pressure ideal.

3. Arugula

Arugula is delicious and a favorite of top chefs across the world. You’ll find it at the grocery store alongside baby spinach. Arugula is a surprisingly good source of calcium and it has more of this bone builder than the other greens on this list. It also has high levels of natural nitrates, so it’s great to load up on before a workout.

4. Romaine

If darker greens are too bitter for you consider this lettuce. The nutrients romaine provides includes beta-carotene, folate, potassium, and vitamin C. They have a lower shelf life though. So be sure to store heads of romaine well and eat it relatively soon after purchasing.

5. Collard Greens

Due to its large, leathery leaves and tough texture Collard Greens need longer cooking times than other greens. Packed with vitamin K, vitamin C, and beta-carotene, collards also contain higher amounts of dietary fiber than other greens. A high fiber diet can reduce your cancer risk up to 20%.

There are tons of great greens out there and these are only a few. There are plenty of recipes including the greens listed that will help you live a much healthier life. Check back for great recipes and exercise tips all through the new year!

If you’re looking for a complete body makeover, and want to start getting expert training at our Fitness camp, check out our Year End Closeout Sale! Act soon as we have limited spots available. Our clients are trained from the top fitness guru’s in the world, and let’s not forget the tastiest customized meal plans from our expert nutritionists at our islands retreat.

Live in Fitness!!

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Live in Fitness Retreat hope’s you had a very special Christmas with your loved ones, unwrapping presents, baking cookies and making delicious meals! We know how hard it is to get back to your daily routine after such a fun filled weekend, so we wanted to help by giving you some ideas to motivate you to workout. As hard as it may sound, don’t forget we need to get you ready for that New Years Eve party! It’s time to put on something fun and sexy to get you ready for the new year.

Here are 5 tips on how to workout after a cozy Christmas:

If you ate too much: Although we can’t get fit over night, a workout will help boost your confidence and get you feeling a lot more energetic. We tend to get lazy after big holiday meals but it’s important to maintain your health and remember, nothing is better than knowing you are taking good care of your body and mind. Here is a quick 10 minute Full Body Workout video we prepared for these occasions.

If you are visiting your family or at a hotel: Can’t get to your gym? No worries. You can find things in your room to use for exercising that will help get your body pumped. Even your suitcase can be used as makeshift weights!

Holiday drinking: Did you have one to many cups of Eggnog? It may seem like it was a great idea then, but now your body is trying to cope. Nothing’s wrong with a having a great time! Just make sure to stay hydrated the next day and a little bit of Yoga will help tremendously. Here are 2 amazing liver detox recipes that will have you feeling better than ever in no time:

  • Beet Liver Boosting Juice: 1 beet/ 1 carrot/1 peeled lemon/ 1 handful parsley
  • Detox Green Smoothie: 2 peeled oranges/ 1/2 rib celery/ 1 peeled lemon/ 1/2 cup dandelion greens

Feeling Lazy all day:  If you have the day off and simply don’t want to leave the bed, we can understand that too. Great thing is that you can actually do a few exercises all in the comfort of your bed! Here are some ideas:

  • Stretching
  • Yoga
  • Planks
  • Sit ups
  • Rear leg lifts
  • Side Leg lifts

Lastly, If you are getting ready for an NYE event: Trying to get those arms and legs looking sexy for a dress you’ve picked out? Have someone special you want to impress? Here is an amazing 10min Full Body Workout that will get you back on track and feeling sexier than ever!

If you are currently looking for a complete life and body makeover, and want to start getting expert training at Live in Fitness Retreat, check out our Year End Closeout Sale! Act soon as we have limited spots available. Our clients are trained from the top fitness guru’s in the world, and let’s not forget the tastiest customized meal plans from our expert nutritionists at our islands retreat. 

Live in Fitness!!

 

 

 

 

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A lot of us love baking during the holidays. With so many tempting treats and friend and family gatherings to attend, it’s best to make your treats as healthy as possible. We’ve got a few ideas for ingredient substitutes to make all your favorite treats healthy and delicious.

Vanilla for sugar

Cutting your sugar in half and replacing that half with vanilla extract is a great way to reduce your sugar intake while still making your treats just as sweet. Finding a good balance between the two may take some practice but the end results are very rewarding.

Whole wheat flour for white flour

In any baked good you can replace white flour with wheat flour for greater nutrients, flavor, and texture. Whole wheat flour is also high in fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.

Evaporated skim milk for cream

It’s the same consistency and although evaporated skim milk has a bit more sugar than cream  it only has half the fat making it well worth the switch.

Chia seeds for butter

Chia seeds work well to substitute about half of the butter a recipe calls for. Combine 1 tablespoon chia seeds with 9 tablespoons water, let sit for 15 minutes, and you get a gel that’s the perfect consistency to stand in for fat in baking recipes.

Flax meal for eggs

Mix 1 tablespoon of ground flax seeds and 3 tablespoons of water and whisk to combine. Now let it sit in the fridge for 5-10 minutes. The result ends with a perfect substitute for 1 egg in any baked recipe.

With these substitutes you’ll be sure to make any treat this year delicious and healthy. Check back later for other great cooking ingredient substitutes! Also Fitfam, nothing is better than gifting yourself, or loved one,  with fitness and health. Check out our amazing holiday special for our weight loss retreat!

Live in Fitness!!

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Hey FitFam!

We are happy to share with you our new Live in Fitness Promo Video! This video highlights the incredible accomplishments our clients have achieved throughout their stay at our Live in Fitness retreat. We have not only trained A-listers and top athletes like Jessica Biel, Khloe Kardashian and Blake Griffin, we have also trained clients who are just looking to shed a few pounds, and those who are obese and in dire need of a lifestyle change.

It is that time of the year when we make our New Years Resolution. Fitness is always big on that list for everyone. Whether you are at serious health risks and need an expert to help guide you every step of the way, or if you just gained some winter weight and are looking for expert training to get your body ready for the summer. No matter what, LIF is here to help cater to your fitness and nutritional needs. We prepare the food for you, and set a workout plan that will help guide you back to the fitness and health that you deserve.

We are not all built the same way thus we all need to focus on different aspects. Stubborn fat is not longer stubborn at our fitness retreat. We make sure that nothing gets in the way of you focusing on your health. Live in Fitness’s New Years Resolution is to make our fitness retreat even better than ever. We have recently hired top fitness experts and nutritionists that will help guide and cater to each individuals needs.

If you are currently looking for a complete life and body makeover, and want to start getting expert training at a vacation resort, check out our AMAZING DECEMBER SPECIAL Act soon as we have limited spots available. Our clients are trained from the top fitness guru’s in the world, and let’s not forget the tastiest customized meal plans from our expert nutritionists at our islands retreat. 

Live in Fitness!!

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