Certain types of exercises like nature walks, hiking, cycling, interval training, strength training, yoga and Pilates can help balance the body’s metabolic needs and have many benefits including: increased blood and oxygen flow to muscles, increased muscle mitochondria (the energy-making powerhouse of cells) and increased fat-burning enzymes. Interval training, or bursts of high-intensity activity, can increase muscle fiber strength, work ability, muscle mitochondria, insulin sensitivity and natural growth hormone. These health benefits sound great right?!

On the other hand, long cardio workouts can often lead to overtraining which depletes your body over time. Chronic high-level aerobic exercises also require a great deal of carbs and sugars to fuel the overexertion, often resulting in increased appetite and a tendency towards binge eating. Other serious downfalls include, diminished fat metabolism, increased cortisol (stress hormone) production, elevated oxidative stress, leading to tissue breakdown and inflammation. Not to mention, long cardio bouts can be time consuming, repetitive and boring! You may be exercising to reduce stress, but end up creating even more (increased cortisol production) for the body to manage. In addition, muscle wasting follows lowered testosterone and human growth hormone levels which can all occur with long cardio workouts.

Adrenal fatigue, or adrenal burnout, is a very common response to chronic stress. Often this may become a vicious cycle. People with exhausted adrenals tend to gain weight so they may resort to more exercise, and various other stimulants, to spark the body to lose fat which stresses the worn out adrenals even further. Recovery is replaced by overexertion; cortisol is pumping and your metabolism continues to slow down over time.

For lasting weight loss and optimal health, we first need to correct our mindset. Break free from the idea that high cardio output equals high fat burn and understand that excessive cardio exhausts and depletes the body leading to fatigue and more.

So what’s more effective for fat loss? Short and intense interval and resistance training. Even while at rest, muscle burns more calories and more fat, while excess exercise and cardio can just tear muscle for fuel, leaving your metabolism sluggish.

Reconsider your lifestyle approach to muscle building, weight loss and dietary choices. And hey, who wouldn’t prefer efficiency? Less time on boring cardio machines, plus better results from resistance weight training? I’m all for it!

Are you doing a cardio program and ready for a change? I’d love to know, comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

Sources:

1. http://www.livestrong.com/article/336222-should-you-stop-exercising-with-adrenal-burnout/

2. http://thepowerof4-paula.blogspot.com/2010/04/adrenal-fatigue-healing-journey-part-2.html

3. http://www.marksdailyapple.com/case-against-cardio/#ixzz2SYh0Mg2P

4. http://www.theiflife.com/cardio-priority-fat-loss/

The post Is Your Cardio Routine Making You Fat? appeared first on Debi Silber.

Often we may not even know we’re dehydrated. When you’re feeling thirsty, your body is already in a state of dehydration. Signs of dehydration include tiredness, fatigue, dizziness, weakness, irritability, hot flashes, dry mouth, tongue, lips, darker colored urine and decrease of urine output. Babies, young children and the elderly are most susceptible to becoming dehydrated, and should be specially monitored for this life-threatening state of bodily disruption.

With the summer temperatures approaching, always be cautious to make sure you’re meeting your hydration needs. We all love to spend our time outdoors- whether you’re lounging in the warm sun, biking, jogging, roller blading, playing baseball, etc.. Before you head out, be sure to grab a water bottle (glass or BPA Free is best) to go.

Not a fan of plain water? Do you often find yourself grabbing sweetened flavored water, soda or juice instead? Other alternatives to getting your fluid-fill can be loaded with added sugars, food dyes and add hundreds of calories to your daily intake. Plus, drinking your calories is usually not as satisfying as chewing your calories.

Here are a few ways you can boost the flavor and health of your water:

-Try adding frozen berries (strawberries, blueberries, raspberries, blackberries), squeezed lemon and mint leaves to a large jug or gallon of water. Let the mix sit in the fridge, allowing the berries to defrost to a chilled temperature, giving off juices and adding powerful antioxidants in the process.

-Try making your own tea mixtures as a great way to stay hydrated. Boil water and let it sit with a favored black tea, green tea, flavored or herbed tea of your choice. Add liquid stevia and mix well. Cool to room temperature then store in the fridge for a healthy ice-tea mixture.

No time? Here are my two favorites:

-Just add a squirt of lemon juice (100% real lemon juice) and a squirt of liquid stevia to filtered water in a BPA free water bottle. Healthy lemonade that’s a great detoxifier as well!

-Add a squirt of liquid green tea and a squirt of liquid stevia to your filtered water for delicious iced tea!

How else can you think of flavoring your water to add taste and minimize added sugars? I’d love to know, comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

The post Water = Healthy Hydration appeared first on Debi Silber.

High sugar intake increases insulin levels leading to high blood pressure, high cholesterol, heart disease, diabetes, weight gain and premature aging.  A high sugar diet also leads to a variety of illnesses, inflammation, conditions and diseases like diabetes and cancer to name a few. According to Lewis Cantley, a Harvard professor and the head of the Beth Israel Deaconess Cancer Center, some tumors have insulin receptors which feed on sugar. Simply, sugar should be avoided to keep insulin levels as stable as possible, which is the key to optimizing health and living a disease-free life.

Sugar independently makes us heavier than any other food, with fructose being the main culprit. Fructose composes half of table sugar, more than three-quarters of agave syrup and is a cheap sweetener used by food companies in nearly all processed foods- from sweetened-beverages, sodas, dressings, cereals, breads, sauces, peanut butters and condiments. Unlike glucose, digested and utilized in the intestines for all bodily functioning, fructose puts a huge load on the liver, and leads to fat storage in the liver and around other vital organs.

Dr. Lustig, a pediatric endocrinologist, relates sugar to drugs. According to brain scans, sugar is as addictive as cocaine. Sugar triggers dopamine, the neurotransmitter that controls pleasure centers in the brain. The term “sugar high” is a very real occurrence. In the words of Dr. Lustig, “we need to de-sweeten our lives. We need to make sugar a treat, not a diet staple.” In weaning ourselves off of sugar, we can work towards reversing the chronic illness many of us are suffering from including diabetes, heart disease and cancer.

How can you cut back sugar intake? Can you cut back the sugar added to your coffee? Can you sweeten plain yogurt with stevia and cinnamon rather than choose the highly sugared versions? Can you choose more fiber, vegetables, healthy fats and protein to fuel and nourish you so you can begin to feel satiated without sugar laden foods?

Start by cutting back on the most obvious choices, moving towards “hidden” sugar found in foods you eat daily. In time, you’ll soon appreciate the natural sweetness found in whole, real food.

Are you ready to cut back on your sugar intake? I’d love to know, comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

Sources:

1. http://articles.mercola.com/sites/articles/archive/2007/08/23/is-sugar-more-addictive-than-cocaine.aspx

2. http://articles.mercola.com/sites/articles/archive/2000/10/08/sugar-cancer-part-one.aspx

3. http://newscenter.berkeley.edu/2012/05/04/robert-lustig-the-guy-on-obesity-speaking-may-3/

4. http://www.nydailynews.com/life-style/health/researcher-sugar-addictive-cocaine-obesity-diabetes-cancer-heart-disease-article-1.1054419#ixzz2RQTuexSY

5. http://jonnybowdenblog.com/cholesterol-myth/

The post Sugar…At the Root of Many of Today’s Most Common Health Issues appeared first on Debi Silber.

Extracted from the stevia leaves, the rebaudioside crystals, also termed rebaudioside A, or rebiana, exist as a great alternative to man-made artificial sweeteners. For sweetness, stevia can be used in coffees, teas, baking, and has been used for diabetes treatment in Japan.

In addition to this sweet ingredient, stevia, like all plants, contains a number of non-active compounds that add to the health benefits with few side effects, so it’s important to be educated when purchasing stevia. Refining and manufacturing any plant or herb into a marketable product could negatively affect its natural health uses.

In the United States however, the acceptance of Stevia has been very limited by the FDA (Food and Drug Administration). The FDA, maintains its classification of Stevia as a food additive and was originally only available as a dietary supplement.

You can find stevia in health food stores or on the internet in powder and liquid forms. Because the marketplace can be unregulated, be aware of what you’re purchasing to chose the whole, safest, purest, most useful form. Be aware of refined stevia products termed PureVia, Truvia (made from only the two sweetest compounds of the stevia plant) and SweetLeaf. Aim to purchase the most natural un-refined forms of the herb. Sometimes claimed to have a metallic aftertaste, often dependent on processing, consider trying different brands of stevia to find what suits you best.

Undoubtably, stevia is a much healthier alternative to the typical toxic artificial sweeteners on the market today including aspartame/equal, sweet and low/saccharin and Splenda/Sucralose, to name a few. Potently sweet and calorically insignificant, stevia can be a part of your coffee, tea, juices, soups, salad dressings or baked goods. Used for hundreds of years in South America and by diabetic patients in Asia for decades, stevia can be a natural way to satisfy a sweet tooth!

 Do you use stevia? I’d love to know, comment and share!

Debi Silber, “The Mojo Coach
www.TheMojoCoach.com

Sources:

1. http://www.draxe.com/dangerous-splenda-potential-pesticide-or-artificial-sweetener/
2. http://www.webmd.com/vitamins-supplements/ingredientmono-682-STEVIA.aspx?activeIngredientId=682&activeIngredientName=STEVIA
3. http://bodyecology.com/stevia.php
4. http://www.mayoclinic.com/health/stevia/AN01733
5. http://articles.mercola.com/sites/articles/archive/2008/12/16/stevia-the-holy-grail-of-sweeteners.aspx
6. http://www.marksdailyapple.com/stevia/#ixzz2RaiML890

The post Stevia…Some Sweet News appeared first on Debi Silber.

Agave nectar is made from the starch of the large pineapple-like root bulb of the yucca or agave plant. This starch of the root is very similar to the starch in corn and rice, composed of chains of fructose molecules, and the process of making nectar is very similar to the process that converts corn starch to high-fructose corn syrup. With enzymatic and chemical processing, the starch is changed to a fructose-filled syrup with at least 70 percent (and up to 90 percent!) fructose concentration in the final agave nectar product. The fructose concentration is higher in agave nectar than it is in high fructose corn syrup!

With the use of acids, clarifiers and filtration chemicals in the processing, agave is clearly not a natural sweetener, rather, it is a highly refined nectar with more concentrated fructose than high fructose corn syrup. That’s right- the high fructose corn syrup found in sweetened beverages and snacks that millions are advocating against as a leading cause in diabetes and obesity in children. Don’t be mislead by the trendy use of agave nectar. Although seemingly preferred by health-conscious consumers and cooks, agave nectar is processed like other sweeteners and puts a great toll on the liver. Beware of this popular syrup-like nectar in energy drinks, teas and nutrition bars, to name just a few sources.

Good for diabetics? No. Agave nectar only ranks relatively low on the glycemic index because of its excessive fructose concentration, which, being processed by the liver and not metabolized during ingestion, doesn’t raise blood sugar levels as other sugars may. Current research suggests fructose debilitates liver function, is a leading cause in nonalcoholic fatty liver disease, promotes weight gain and obesity, as well as type-2 diabetes, heart disease and cancer.

So while we may be drawn into what seems to be “natural,” here’s another example of a highly refined product that’s not so sweet after all.

Sources:

1. http://www.foodrenegade.com/agave-nectar-good-or-bad/

2. http://www.webmd.com/diet/features/the-truth-about-agave

3. http://www.drweil.com/drw/u/QAA401166/Whats-Wrong-with-Agave-Nectar.html

Debi Silber, “The Mojo Coach”

www.TheMojoCoach.com

The post Agave Nectar…Have You Been Misled? appeared first on Debi Silber.

Every cell in our body needs glucose to function, so glucose is used quickly after it is consumed. Fructose on the other hand, is turned into free fatty acids, LDL (the heart-damaging cholesterol) and triglycerides stored as fat. This excess body fat is often stored around vital organs such as your heart, liver and intestines. Known as visceral fat, the fat surrounding your organs is worse for your health than visible belly fat.

Fructose consumption is a leading cause for insulin resistance, leading to diabetes, increased appetite, obesity, cardiovascular disease, liver disease, including non-alcoholic fatty liver disease, cancer and arthritis. High fructose intake also leads to high blood pressure, high triglycerides and high LDL (the bad cholesterol), depleted vitamin and minerals and even gout, as a large amount of uric acid and waste product is produced when fructose consumption is high.

Americans are consuming MASSIVE amounts of fructose in it’s processed, not natural, form. Food and beverage companies easily consider HFCS the sweetener of choice, as it is much cheaper and sweeter than sucrose (table sugar). Approximately fifty-five percent of all processed foods use high-fructose corn syrup to sweeten their products. Our teens are especially vulnerable. With a diet typically loaded with processed foods and sweetened beverages, the average teen consumes 73 grams of fructose per day!

While incorporating more fruits and vegetables into the daily diet is a great step in the right direction, it’s important to be mindful of how much fructose from fruit you’re taking in each day- The benefit of fruit is that while fruit contains fructose, it also contains enzymes, vitamins, minerals and fiber; all beneficial but the fructose still adds up when fruit intake is too high.

With the current eating habits of many of us, about 25 percent of daily calories comes from added sugars, totaling about 142 pounds of sugar consumed in a year. What can you do?

Checking ingredients is a great step towards health as HFCS is in virtually all processed foods including salad dressings/marinades, condiments and so much more.

What’s your best option? As usual, it comes down to a variety of whole, real, nutrient dense and low sugar foods.

Are you consuming too much HFCS in your daily diet? Are you ready to make a change? I’d love to know, comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

Sources:

1. http://jonnybowdenblog.com/obesogens/

2. http://www.foodrenegade.com/agave-nectar-good-or-bad/

3. http://www.webmd.com/diet/features/the-truth-about-agave?page=2

4. http://articles.mercola.com/sites/articles/archive/2010/01/02/HighFructose-Corn-Syrup-Alters-Human-Metabolism.aspx

The post High-fructose Corn Syrup…Another Ingredient Sabotaging Your Health appeared first on Debi Silber.

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 The safety of aspartame’s usage has been questioned for decades, yet it is still widely used. Despite the data showing aspartame leading to brain tumors in animal studies along with many studies lacking the long-term effects of aspartame, the chemical has been permitted in our food supply for decades. As the desire for diet, low calorie and low sugar alternatives has increased, aspartame has found a way into many of the foods, drinks and ingredients we use and choose every day.

Dr. Russel Blaylock, neurosurgeon and author of Excitotoxins: The Taste That Kills, explains aspartame has negative affects on protein synthesis, brain operation, DNA (our genetic make up) and many organs. Although aspartame is toxic, and has negative effects on all organ systems, most symptoms submitted to the FDA (Food and Drug Administration) are neurological, having detrimental affects on our brain and nervous system.

When the body attempts to break down this chemical, headaches, mental confusion, dizziness, convulsions and seizures can result. Brain neurons fire excessively and cell death is likely. Other reported symptoms include mood changes, change in vision, disturbed sleeping patterns or insomnia, change in heart rate, hallucinations, abdominal cramps and pain, memory loss, rashes, nausea and vomiting, fatigue and weakness, diarrhea, hives and joint pain. Still thinking that low calorie or low sugar snack or beverage is worth it? The facts are simple, “whenever your body tries to process an unrecognizable substance, the stage is set for health problems.” (4)

Not only is aspartame sabotaging our health, we’ve been mislead to believe that “reduced calorie,” “sugar-free,” and “diet” products loaded with aspartame can be a part of a healthy diet, which is far from the truth. Aspartame can LEAD to weight gain as it stimulates the body to release insulin and leptin, while driving down serotonin levels. The hormones insulin and leptin signal your body to store fat, while the neurotransmitter serotonin helps regulate mood, appetite and sleep. Low levels of serotonin can lead to food cravings, binge eating and ultimately, weight gain. Artificially and intensely sweetened foods also alter our taste buds-making it difficult to detect the natural sweetness is healthier options.

What can you do to limit or stop using aspartame? Take the time to read labels on processed foods and question anything in a bag, box, packet or carton that seems “too good to be true”. Food products that have been manufactured, manipulated and altered from their natural state…usually aren’t.

Through marketing and advertisements showing healthy, beautiful people enjoying amazing lifestyles we’re fed the message that these products will give us those things too. The reality is that the desire to lose or maintain weight is instead replaced by the reality of a list of unpleasant symptoms along with a greater risk for disease years to come.

So what’s your best choice? Choosing unprocessed, natural, whole, real food. It’s your healthiest step towards a healthy body and lifestyle.

Sources:

1. http://articles.mercola.com/sites/articles/archive/2011/11/06/aspartame-most-dangerous-substance-added-to-food.aspx

2. http://articles.mercola.com/sites/articles/archive/2011/08/03/just-how-bad-is-aspartame.aspx

3. http://articles.mercola.com/sites/articles/archive/2010/07/31/aspartame-update.aspx

4. http://articles.mercola.com/sites/articles/archive/2009/10/13/Artificial-Sweeteners-More-Dangerous-than-You-Ever-Imagined.aspx

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

The post Aspartame appeared first on Debi Silber.

Maybe you’re concerned with your own sugar intake. Maybe you’re taking steps towards limiting your sugar intake, or choosing to use artificial sweeteners to cut back on calories and still fulfill your sweet tooth. Does this sound like you?

The average American consumes an average of 22 or more teaspoons of sugar a day, adding an additional 355 calories to our daily intake. Most of our sugar consumed is in the form of soda and processed foods vs. more naturally-occurring sources like the ones found in milk (lactose) and fruits (fructose). When sugar and artificial sweeteners become a staple in our diets, we lose the ability to detect foods that are naturally sweet (sweet potatoes, fruit and dairy products for example), and instead crave highly sugared foods like baked goods, sweetened beverages and processed foods.

In an upcoming series of articles I’ll share the truth behind artificial sweeteners and the multitude of symptoms and problems associated with these chemicals; neurotoxins that cause appetite distortion, additional cravings for sugar, weight gain and much more. Equal, Sweet and Low, Splenda, sugar, agave, Nutresse, and high fructose corn syrup will all be addressed to provide you with the knowledge you need to make healthier choices.

If you’ve been using Equal, Sweet and Low and Splenda in your beverages and cooking, or buying “sugar-free” products, you’ll learn how, unknowingly, you may have been doing yourself more harm than good.

You’ll also learn how the term “natural” when talking about sweeteners can highly misleading. Sure a substance may be “natural,” but after intense processing and manipulating it into a highly concentrated form…is a sweetener really “naturally” sweet?

My intention is to inform you about some of the different artificial sweeteners you may be using on a daily basis and share the accompanying symptoms that are associated with their intake.

Follow along with this sweet series, and take the reigns of your own health. 

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

The post Not So Sweet After All? appeared first on Debi Silber.

As mentioned in part one, marine phytoplankton are single-celled “micro-algae” at the complete bottom of the food chain, that directly and indirectly feed all lifeforms! These organisms help the environment by consuming carbon dioxide and producing oxygen. In the process vital nutrients are created-making marine phytoplankton a highly bio-available source of vitamins and minerals.

Lets re-cap on the many health benefits. Taking marine phytoplankton increases oxygen in the blood and naturally increases daily energy. Benefits also include increased immunity, increased emotional and mental well-being, including better focus, lowered cholesterol levels, increased metabolism and detoxification from anti-inflammatory nutrients, and slowed aging and oxidation, provided by the organism’s high level of antioxidants.

Usage
To reap health rewards, liquid marine phytoplankton is best taken a few drops at the back of the tongue two times a day or mixed into a smoothie or raw food dish. While health maintenance requires only 15 drops a day, those overcoming health issues may take up to 75 drops a day (check with your health practitioner). The flavor can be intense- find what works best for you.

Challenges
The single desired species of microscopic marine phytoplankton would require billions of gallons of ocean water to be harvested, which is often polluted with toxins, heavy metals and many other environmental contaminants. Further, very few scientists know how to stabilize freshly harvested marine phytoplankton, and when harvested incorrectly, results in a very short shelf life.

Manufacturing
Marine phytoplankton must be harvested in a carefully monitored oceanic environment to ensure the organism is free from chemicals and contaminants such as “heavy metals, bacteria, solvents, nuclear fallout, and other toxins,” increasingly found in our oceans.

Despite these challenges in harvesting and manufacturing marine phytoplankton, there are many reputable suppliers who properly harvest and manufacture the organism, making it available to consumers. Finding a liquid or powder form to add to your daily intake would be a great addition to a healthy lifestyle. Naturally filled with vitamins minerals and so many nutrients the body needs to strive, marine phytoplankton can help you reach your optimal health with even a small daily dose. Take advantage of what nature has to offer!

Sources:
1. http://store.activationproducts.com/ultrafood.html?AFFID=107613
2. http://www.sunfood.com/ocean-s-alive-marine-phytoplankton-1-oz.html
3. http://marinephytoplankton.net/
4. http://renegadehealth.com/blog/2012/08/15/marine-phytoplankton-the-raw-form-delivers-superfood-benefits
5. https://www.marine-phytoplankton.com.au/benefits-of-marine-phytoplankton/

Have you tried marine phytoplankton? I’d love to know, comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

The post Marine Phytoplankton-An Amazing Superfood Part 2 appeared first on Debi Silber.