The Hateful Eight

Dr. Cate Shanahan has been extremely vocal, especially since the pandemic hit about the havoc seed oils are wreaking on the human body.

She’s one of the topic metabolic experts in the world, and she knows a thing or two about how the human body functions.

Before processed food was a thing less than 100 years ago, fat made up a huge portion of the human diet.

But it was natural fats that do our bodies good – from animals and plants.

Since the low-fat crazes in the 1980s, we’ve been gradually eliminating naturally occurring fats from foods and replacing them with unnatural, toxic, chemical-laden oils and sugars.

Dr. Shanahan calls these oils specifically “The Hateful Eight,” and she recommends avoiding them at all costs to reduce toxicity and inflammation in the body, and thereby, reduce your risk of metabolic diseases like diabetes.

And she even believes cutting these oils will enable to you to combat the coronavirus with much more ease.

The problem is that these oils are in TONS of prepackaged foods from salad dressing to bread to processed foods to foods prepared in restaurants.

Whether you attempt to avoid these oils entirely or simply start taking a closer look at labels to reduce your consumption, I wanted to provide this quick list for you today from her website drcate.com to increase your awareness and enable you to make informed decisions for yourself.

These oils are:

1. Soy oil

2. Sunflower oil

3. Safflower oil

4. Canola oil

5. Corn oil

6. Cottonseed oil

7. Hydrogenated oil

8. Refined palm oil

Are these oils as harmful as many of the experts believe? Let me know your thoughts in the comments below.

Be The Change

Did you know that research shows that literally just taking care of your health for a few DAYS drastically improves your immune response?

That’s right – healthy food, getting exercise, sleeping enough, and managing your stress for even a few days shows positive impact on your overall health and ability to fight disease.

Given that we’re living in a time where people are more acutely aware of their health and immune systems than ever before, I want you to know that it doesn’t take years or even months to turn things around.

Although no one likes living in times of a global pandemic, my hope is that people begin taking their health more seriously than ever before.

From the food they choose for each meal to the amount they’re moving their bodies each day.

It’s so easy to let life pull you in every direction with its chaos and busyness.

The gift given to us in all of this is the opportunity to slow down. To prioritize what’s important.

And my hope for you and your loved ones is that, like me, you value your health more than ever before.

That we all step up to take care of ourselves in ways that will not only strengthen our immune systems for immediate times but so that we can extend our lives and increase the quality of them for many years to come.

Should You Watch The Scale?

We see it here at Full Circle Fitness all the time.  

 Someone has just joined us or is coming in for a reassessment and there’s the dreaded look when we ask them to step on the scale.  

 For so many people, that number has determined their mood, happiness levels, and even their personal value or worth for many years.

 We actually preach detachment from the scale, but at the same time, it’s important to have numbers by which to track progress, and the scale is one of those numbers that gives us data.

 One question that comes up a lot is why more weight isn’t lost when people are eating right and working out hard.

 Don’t get me wrong – when someone is significantly overweight, the scale should and will change drastically with the implementation of new and healthier habits.

 But for many people, the scale is slow to move.  It can be frustrating! But here’s why…

 It’s a simple matter of density.  No, muscle doesn’t weigh more than fat because a pound of fat and a pound of muscle will always weight the same.

 It just so happens that muscle takes up a lot less space.  In fact, fat can take up THREE times more space than muscle of the same weight!

 We’ve seen clients gain 5 pounds while dropping two dress sizes, and they’re STOKED about that!

 Many factors can also play into what the scale says on any given day, including hydration levels, muscle glycogen levels, stress levels, and for women, time of the month.

 So, if you’re feeling married to the number on the scale, be sure to take other body measurements, track clothing sizes, notice your strength gains, become aware of your energy levels after workouts, realize how daily mundane tasks are becoming easier,  etc. because weight is not the only measure of success!

The Answer No One Wants To Hear

I believe that one of the reasons that the health/fitness/diet industry is bringing in more BILLIONS by the year is because people are searching for an answer that doesn’t exist.

The answer that’s easy.

The answer that tells them they don’t really have to change or give up a lot of what they love.

I’m here to tell you…

If you want a different result than what you’ve been getting, there’s no way around changing your patterns and behavior.

And that’s the tough stuff that keeps people stuck for years and decades.

Soooo much of that answer people don’t want to hear comes down to one thing: YOUR NUTRITION.

Want to lose overall body fat? Nutrition.

Want to reduce cellulite? Nutrition.

Want to improve your medical numbers? Nutrition.

Of course, exercise matters too, but nutrition plays the biggest part.

You know this to be true in your heart and in your past experience.

But making and sticking to the actual changes required is one of the hardest challenges people take on in the western world.

Because food is everywhere, temptation is all around us, junk food is made to be addictive, and so much of our social activity revolves around food…and usually not healthy food.

Food is fun. We express love and rewards in food. We help people through grief with food.

The list goes on and on.

If you want real change that lasts forever, believe me when I say that the answer is your food.

It’s just that no one wants to hear it. 

So, they keep searching, seeking…

For the magical, easier answer that just doesn’t exist.

If you know you’re ready for change and you know you just need some guidance and accountability to make it happen, then contact us and let us show you how we can help.

We have the expertise in nutritional education that will allow you to finally get some results without completely sacrificing foods you enjoy. Let’s us help guide you through the challenging parts.

Let’s tackle this thing together.

Sugar: A Loving Tribute

It’s no secret that sugar is bad for us. It feeds disease, impacts your brain, messes with your energy, and makes people fat. It rots your teeth and can affect your skin.

Aside from the short bursts of energy it gives and the way it sets off the pleasure sensors in your brain, there are really no good things about consuming sugar.

But I’m not here to tell you to stop eating it.

Because seriously… you’re not going to and neither am I.

Not only is sugar added to far more foods than you even realize, but it’s also delicious.

And if you know me at all, you know I’m about making fitness and health as easy as possible.

If I tell you to stop having sugar, it’s all you’re going to think about (like any other food you’ve ever tried to eliminate from your diet).

Is it possible to give it up and go sugar-free? For the small few, sure. But for most, it’s just not realistic in the world we live in today.

And since we know it’s really not great for us, and I’m assuming you’d prefer to avoid cancer, diabetes, etc. at all costs, I want to help you set some parameters for yourself today that will enable you to continue enjoying sugar with balance.

Here are my top tips for maintaining a loving relationship with sugar in the healthiest way possible:

1.     Drink only sugar-free beverages

2.     Avoid artificial sweeteners – you should do this for a variety of reasons. The one I’m addressing here is the fact that artificial sweeteners actually increase sugar cravings, making it harder to maintain moderation.

3.     Avoid UNNECESSARY sugars – if you think salad dressings and tomato sauces, for example, require sugar to taste good, you’re so wrong! Look for or create sugar-free options where it’s obviously unneeded.

4.     Try fruit before dessert. I’m not going to lie to you and say fruit is the same as dessert, because I know there’s a big difference between a strawberry and a slice of chocolate cake. But see if you can use fruit to kill your dessert cravings before you dive into indulgence.

5.     Clean up your environment. It’s common for many homes and offices to have bowls of single pieces of candy lying around or a cabinet stocked with “treats for the kids.” We mindlessly reach for them multiple times per day…and you know how fast that adds up! So, get rid of ‘em!

6.     Plan for massive sugar indulgences. Maybe your mom is making your favorite pie, or it’s your birthday, or a special trip/holiday are coming up. Those are the times to go all in and overdo it. Not a random Saturday on a whim.

How to Control Your Carbs

What’s the Big Deal about Carbs?
 
Starchy carbs get so much attention when it comes to nutrition conversations because they are the biggest double-edged sword our bodies have to deal with. On one hand, all of our energy in the body comes from glucose molecules (carbs in their basic sugar form) but on the other, our bodies weren’t designed to be surrounded by so many readily available carbs.
 
So when our body does get an onslaught of starchy carbs (usually from refined sugars in all of our indulgence foods or simple carbs found in anything baked with flour), it handles them by releasing insulin. Insulin is responsible for a lot of important functions in the body, but by design, it is a storage hormone. So instead of signaling our body to burn fat, our bodies actually get the signal to store fat whenever we eat a lot of starchy carbs.
 
This is why you can expect to make the biggest dent in your weight loss if you begin to control starchy carbs with every meal.
 
Where are Carbs Found?
 
Carbs are found in a lot of different foods but in general you can view them in this distinction:
 
FIBROUS VS. STARCHY
 
Fibrous Carb Rich Foods that Help with Fat Loss:

• Raw or lightly cooked vegetables

• Beans and legumes

• Some fruits (mostly berries)

 
Starchy Carbs that Work Against Fat Loss:

• All candies, jelly and jams

• Sodas, fruit juices, fruit drinks

• Pudding, custards and other sweets

• Processed refined grains like flour or white rice

• Bread and pasta made with any refined flour

• Cakes, cookies and other sweet bakery products

 
What Do We Mean by “Controlling” Starchy Carbs?
 
First, notice that the emphasis is not on eliminating carbs but rather on controlling them. Our brains tend to be resistant to restriction, so we want to add the right foods to crowd out the foods that aren’t serving our interests.
 
In addition, “controlling” carbs also acknowledges that it’s not realistic to avoid all of the foods in the “Against Fat Loss” carb lists. We all like to indulge, so it’s important to learn how to enjoy those foods without affecting your waist line.
 
In this context you, can think of carb control as substitutional. The goal is to substitute as many of the “against fat loss” carbs with “help with fat loss” carbs.
 
So in order to achieve the above, you will be required to practice one (or both) of these strategies throughout your day to control carbs:

1. Substitute the carbs not working for you with more quality carbs

• Fill more of your plate with protein or crowd it out with more veggies (as they are technically a carb as well)

• Shift from more processed foods to less processed foods

• Shift from breads and white rice to Ezekiel bread and brown rice

• Swap pastas for quinoa

• Potatoes to sweet potatoes (or any root vegetable)

 
2. Eat your “Against Fat Loss” carbs after a workout
 
The intense workouts I design are designed to drain your muscles of as much sugar as possible. Thus, right after a workout, your body is keener on storing any incoming sugars (i.e. carbs) into your muscles instead of into fat. Thus, if you still wish to indulge in pastas, pizzas, breads, sweets etc. feel free to do so ONLY after your workouts. You can even think of it as a way of “earning your indulgence carbs.” This should not be done daily, however. But a few times per week is ok. :)
 
And don't forget your portions! But we can talk about that in our next blog.
 
 I hope this gives you a better understanding of what carbs truly are and how they work in the body!