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In 1998, I went for a morning workout after hitting a fruit smoothie place and Starbucks. I figured, a little caffeine, a little healthy fruit smoothie action, and BAM! Plenty of energy to build the guns. What a horrible gastronomic gargantuan mistake that was. Between the smoothie and the coffee, my workout lasted about 10 mins.


It didn't hit me then that a fruit smoothie and coffee could crush a workout like that. I thought, its crushed fruit, yogurt and juice, it has to be good for you right? Wrong. Between skyrocketing my blood sugar and amplifying that with a mocha (double shot no less + more sugar!) I annihilated my physiology to the point where I started shaking forcing me to stop the workout. Keeping in mind this was pure operator error, but it illustrates an extreme example of what can happen why you blow your blood sugar sky high.


I learned the hard way that a "healthy" smoothy is loaded with sugar, and very often can have more sugar than a 12oz can of coke (39g/can). That number has the potential to go up as high as 95g of sugar depending on if you add any "boosts."


Now, I'm not a registered dietician or nutritionist, but I've got a decent understanding of how the body works at this level, and I've heard Dr. Clyde Wilson talk, andI've read his research, so I think I've got a better idea than most. I know a massive influx of sugar (regardless of its fructose or sucrose) into your body spikes your blood sugar in a manner that is nothing but bad news.


So, you're looking for a healthy snack, and in the process you have the potential to put well over two cans of Coke's worth of sugar in your body. Sign me up! Do it often enough, and that amount of sugar will add weight on you like nobodies business and here's why.


"The faster sugar enters the bloodstream, the less goes to muscle, and the more goes to fat," says Dr Wilson in his book What, When and Water: Nutrition for Weight Loss Wellness. "Eating rapidly digesting carbs will spike blood sugar and insulin levels resulting in a blood sugar crash with an increased hunger once the sugars are cleared into fat stores."


Wilson also says when you replace a natural food with a processed food (juicing falls into this category) you "reduce the fiber and nutrient content significantly and make the resulting food one step closer to pure sugar."


Microbiologist and NASM-CPT Lea Swenson agrees with Wilson.


"You get the most benefit by eating fruits and vegetables in their 'raw' state. When you juice a fruit or a vegetable you remove all of its fiber and bulk (as well as increase oxidation, thereby destroying nutrients)," she said. "The bulk is there for satiety and keeps us from eating 7 apples at a time and the fiber acts as a 'control valve' for releasing
glucose into our bloodstream."



By ingesting foods in a juiced state, you violate the glycemic index (GI is a measure of the effects of carbohydrates in food on blood sugar levels) in big way. Foods with protein and fat have a much lower GI rating than those with simple sugars.


Swenson also said if you "flood the bloodstream with sugar and your pancreas floods your bloodstream with insulin in an attempt to deliver the glucose to your cells."



Do this enough, and you become "insulin resistant." When this happens, your muscles will absorb fewer calories. The ones your body does absorb have a much higher likelihood of going straight to fat storage.





"Circulating glucose fuels our brain (continuously) and goes to short-term storage in the liver and muscles as glycogen, " says Swenson. "Once these glycogen stores are full the excess goes to long-term storage as fat."





If you have a hard time losing weight when you've got carbohydrates in your diet, you are probably insulin resistant or your body may be addicted to sugar. There is a way around this.





Dr Wilson suggests if you are having a hard time losing weight, you should:





1) Only use legumes as your starch.





2) Temporarily eliminate grains, rice and potatoes from your diet.





3) If you are going to have a dessert, have a LARGE dark green salad prior to to slow the rate at which your body absorbs food.







==========================================================


[FONT=Arial,Helvetica,sans-serif]
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Al Painter, National Academy of Sports Medicine Performance Enhancement
Specialist, Corrective Exercise Specialist is a Cat 2 Mountain Bike
Racer as well as the President and Founder of INTEGRATE Performance Fitness. He has also been named the "Bay Area's Best Personal Trainer" by CitySports Magazine, and he has also received a "People's Choice Award" from the Palo Alto Daily News.








Al is also the Fitness Editor for VeloReviews.com and TwoSpoke.comhttp://www.twospoke.com
INTEGRATE
Performance Fitness has also been named "Northern California's Best
Fitness Facility" by Competitor Magazine as well as a "Top 5 Bay Area
Fitness Facility" by the SFGate.com.








 

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YAY BAIKS!
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I went through Brendan Brazier's Thrive in 30 program online and he spoke a lot about how many people are burning out their pituitary gland with drinks. I don't like a lot of stuff in my drinks so I pretty much drink water of coconut water.

I have a buddy who used to drink Guinness for working out.
 

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Discussion Starter #3
Coconut water is awesome for electrolytes!
 

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I have a buddy who used to drink Guinness for working out.
Tried and true method. Had a friend training for 'Selection' in the Brecon Beacons and no super duper health food bars or magic powders for him. He said the best thing to recuperate and bang on was 2 pints '0 Guinness and a bag of chips (what we call steak fries).
 

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They used to serve Guinness in hospitals in Ireland if I'm not mistaken. Supposed to have lots of iron I guess.
 

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Great timing, Man! I just started making fruit and juice smoothies for my breakfasts this week. Leaving for my morning commute at 5:15 means I needed something easy and quick to have just before the ride. I guess my choice was not the smartest. What would you recommend as a quick, wake-up-eat-and-ride breakfast? Leaving the house so early means I really don't want to wake up any earlier to let a "proper" breakfast digest. Is there a way around this?
 

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Xela,

I have had great luck with Cliff bars. Though they still have 21g of sugar, it's less than a Coke or smoothie, and there's at least some (11g) protein and a bit (5g) of dietary fiber. Figures cited taken from the nutrition info section of a 'Crunchy Peanut Butter' Cliff bar. I am not associated with the company in any way save as a customer.

Are they the best choice? Lol. I doubt it, but they work perfectly for me: I arrive home from work hungry, but without time to cook something before I jump on my bike. A Cliff bar will get me 15-25mi of hunger-free cycling and encourages hydration as the PB ones taste much better w/ water. I'm definitely interested in how others handle this question.
 

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Two skinny J's
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Great timing, Man! I just started making fruit and juice smoothies for my breakfasts this week. Leaving for my morning commute at 5:15 means I needed something easy and quick to have just before the ride. I guess my choice was not the smartest. What would you recommend as a quick, wake-up-eat-and-ride breakfast? Leaving the house so early means I really don't want to wake up any earlier to let a "proper" breakfast digest. Is there a way around this?
Stop on the way home and picke up a ChiC fil A chicken breakfast buritto, warm up and roll :D digest as ya go , its great!
 

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I get up at 9am.:)
If I had to get out on the road at 5:15am I would eat my breakfast before I went to bed.:D
Working nights has it advantages.
 

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I eat the clif bars as well for breakfast on the go. 1 pre-ride, 1 after on the mornings I commute. I should add that I also drink it down with cranberry/grape juice.
 

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Discussion Starter #11
Oatmeal is one of the better ways to go for a quick breakfast. Ideally steel cut made the night before.
 

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Two skinny J's
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Oatmeal is one of the better ways to go for a quick breakfast. Ideally steel cut made the night before.
Yea man, 1 cup steel cut oats, 4 cups vanilla silk in a small crock pot, cant be beat!
 

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Yea man, 1 cup steel cut oats, 4 cups vanilla silk in a small crock pot, cant be beat!
Vanilla Silk. Just make sure you don't get stuck behind this guy in the paceline. LOL!
 

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Interesting tidbit of info to tag on here....

There's been quite a bit of research that links obesity/overeating/diabetes to certain foods. Enriched breads being a big one. For those of you that are a bit rusty in your anatomy and physiology, the brain only works on "sugar" (to make things simple). Eat some nice bread, the brain gets a quick fix and it screams for more. And you eat more and more bread. Next time you are at a family gathering, watch how many pieces of bread most people at. I'm willing to bet at least 3. We would administer 100 mg of thiamine with a bristojet of D50 (50% Dextrose/water) via IV to a diabetic with low blood sugar that was unconscious. After they were up and around, it'd be a sure thing that they'd conk out again without food. We'd make them a peanut butter sandwich on bread for a combination of quick sugar and slower buring carbs.

Segue here.....


Was out this weekend with Mrs. Drachen and Little Drachen and we stopped off at a 7-11 to pick up some water. I was cruising around the store with little Drachen when I started looking at nutritional information (or lack of nutrition information) on soda cans and bottles. I did some rough calculations in my head and figured this. A 20 oz of Coke Classic is 240 calories with (I think) the equivalent of 12 teaspons of sugar in it. A 20 oz bottle of Barq's root beer is similar but with 270 calories.

I've dropped 17 lbs in the past 6 weeks, including a week and a half of eating cr-p food at Disney World. I'm already noticing it is harder to burn calories while exercising (via HRM). Why anyone in their right mind would put that stuff in their body is beyond me. Don't get mye wrong, I'll have Coke Zero or Diet Coke, but the stuff in regular soda?:eek::eek::eek:
 
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