Get rid of, or at least minimize this item and you will help reduce belly fat, and have an easier time losing wight. It’s an item that makes up 50% of the average American’s diet. Any idea? Bread….refined flour and sugars. The average American consumes entirely too much carbs, much more than their body needs to function optimally. Have you ever looked at the ingredients in most of the popular breads at the supermarket? High fructose corn syrup, soy, preservatives, hydrogenated oils, processed salt, emulsifiers. The refining process itself strips away the nutritious part of the grain, and you are essentially left with a form of sugar.

Take a look at what gets striped from the grain when it is refined:

* 80% of iron
* 50% of calcium
* 98% of magnesium
* 50-80% of the B vitamins

Consumption of refined flour and sugar has been linked to:

* obesity
* heart disease
* celiac’s disease
* asthma
* gluten intolerance
* vitamin B deficiencies

Vitamin B deficiencies contribute to a wide range of illnesses including: depression, dementia, anemia, cardiovascular disease, cancers, and considerably more issues.  An estimated 25% of Americans are vitamin B12 deficient.

Symptoms of B12 deficiency include: fatigue; lack of motivation; apathy; mood swings; and memory problems.

There’s an extraordinary rise in digestive illnesses, such as gluten intolerance and Celiac disease, and modern industrial baking methods are likely a major contributor to these widespread problems. The rise in asthma and allergies may also be related to our modern food processing and manufacturing practices. For example, one of the enzymes commonly used in modern bread making is amylase, which is known to cause asthma.

So you have gotten this far, and are probably wondering what does any of this have to do with belly fat? Well, I’m glad you asked. It’s quite simple really. A lot of the success my clients get from my San Diego weight loss programs come from not only the workouts themselves, but the nutrition program as well. And I emphasize the reduction of carbs, especially the refined and processed type.

Here’s why: Your body has a limited capacity to store excess carbohydrates, but it can easily convert those excess carbohydrates into excess body fat. Any carbohydrates not immediately used by your body are stored in the form of glycogen. Your body has two storage sites for glycogen: your liver and your muscles. Once the glycogen levels are filled in both your liver and muscles, excess carbohydrates are converted into fat and stored in your adipose (fatty tissue.)

But that’s not the worst of it. Any meal high in carbohydrates will also generate a rapid rise in blood glucose. Your pancreas secretes insulin into your bloodstream to adjust for this rapid rise, which then lowers the levels of blood glucose. Here’s where the problem lies – insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of fat in case of future famine. So the insulin that’s stimulated by excess carbohydrates promotes the accumulation of body fat!

In addition, to increased insulin storing fat it also has these adverse effects:

* Suppresses 2 important hormones glucagon which is responsible for burning fat and sugar as well as HGH which helps with muscle development.
* Increase in hunger levels. With the rise in blood sugar and then the fall within a couple hours you will experience sugar cravings, and hunger pains. Naturally your body should be able to go 4 hours between meals without feeling cravings of any kind.

So if you are looking to rid yourself of that belly fat, take a look in your cupboard and more importantly at how often you are consuming these carbohydrates on a daily basis. I personally have seen my clients lose inches upon inches in their waist by sticking to my San Diego personal training programs and nutrition advice.

Andrea King is a holistic San Diego personal trainer offering a unique approach to health and wellness. Health and happiness is what she aims to bring to all her clients.

We all have stress in our lives: our job places too many deadlines on us, children are involved in too many activities, family events and functions, financial burdens, traffic delays. We all encounter stress in our lives. It is how we react to stressful situations, and what we voluntarily expose ourselves to, which will either allow us to be very healthy individuals, or drain our energy levels and hinder us from making progress in our exercise programs.

As a San Diego fitness trainer my focus is not only on exercise but also nutrition, stress management, emotional and mental perceptions, and how my clients live their lives outside of the gym. Because all these impact how successful my client’s results are with my program. Stress can hinder weight loss, and muscle development. If I have a client that is a giant stress ball: negative attitude, running from place to place, eating junk food, and working ridiculous hours than that is going to impact the success of my program. That is why I have aligned myself with experts that can help them in areas I am not qualified to, such as balancing the central nervous system, prescribing supplementation, emotional therapy, and meditation.

Stress management is crucial to optimal health. If we walk around week to week stressed about this or that, anxious and irritable, over time our sympathetic system (the flight/fright) will dominate over our parasympathetic (relaxed) system. The flight/fight response is our bodies reaction to stress. Our body cannot differentiate between different types of stress, whether we are running late, or we are grieving the lose of a loved one. When our body reacts to stress it releases the hormones cortisol and adrenaline, which have a stimulating effect upon the body, allowing it to carry out the necessary tasks for survival. The body will continue to release adrenaline until the stress trigger subsides. However, the body may continue to have high levels of cortisol for some time following the stress trigger. This consequently will have some physiological effect on the individual.

While some stress is important for the body, the problem with living in today’s society is that many of us are in a constant state of stress, and physiologically we are in a state of constant overdrive. Our adrenals are being asked to constantly perform without reprieve, and we run the risk of fatiguing our system, therefore affecting our overall health and homeostasis.

As a result is we tire the adrenal glands that are responsible for releasing hormones, some of which are DHEA which impacts estrogen and testosterone levels in the body. Many individuals have this problem and they don’t even know it. Here are some common symptoms of adrenal fatigue:
* Increased appetite
* Cravings for food (i.e., chocolate, sweets, pastry, breads, caffeine, alcohol)
* Mid afternoon slump
* Low immune system
* Headaches
* Digestive problems
* Muscle aches and pains
* Hair loss
* Irregular or absent periods
* Reduced mental awareness
* Depression
* Social withdrawal
* Slow metabolism
* Low sex drive
* Tiredness, fatigue, lethargy

If you have some of these symptoms you want to start to evaluate the following areas to see where you can be suffering from stress and how you can start to address the problems.

* Physical: poor posture; too much/ too little exercise, lack of adequate rest
* Emotional: financial, work overload, relationship troubles, moving, bereavement
* Chemical: pesticides, alcohol, cosmetics, processed foods, cleaning products
* Nutritional: overeating or eating too little, eating foods your body is sensitive or allergic to

If you suspect you are someone that is suffering from adrenal fatigue there are a few steps you can take on your own. I suggest doing the following for 30 days and see how it impacts your energy levels, mood, and overall wellness.

1. Avoid Dieting – Restriction of calorie intake can cause the body to go into survival mode. This can cause a reduction in the metabolism, which can also increase eating habits. This is a familiar pattern for those who regularly crash diet rather than adopting a healthy eating pattern for life. So don’t be too consumed with how many calories you are taking in, instead keep it to small portions and avoid the foods I have listed in number 5.
2. Eat Regular, Small Meals – Consuming five to six smaller meals a day rather than the typical three large meals will ensure a stable blood glucose level throughout the day, which will send the body a message that it is not under stress. Eating smaller meals more regularly (every three hours) boosts the metabolism, decreases cortisol levels by roughly 17 percent and allows for a more steady state of emotions. Lastly, try and consume your meals in a state of relaxation. Eating in a peaceful environment will minimize the release of stress hormones. If you are regularly eating on the run, your body will think it is in a state of stress, and your ability to digest the food may be affected, therefore affecting the absorption of valuable nutrients.
3. Eat Breakfast – Breakfast is the most important meal of the day. Upon waking, your cortisol levels are high in order to get your body up and running. Eating breakfast rather than consuming a cup of coffee will help to maintain a steady blood glucose level. Those whom consume coffee for breakfast only increase their cortisol and blood glucose levels, leading to an increase in the release of insulin, which will increase appetite and promote the storage of food to fat.
4. Eat Fiber – Increase soluble and insoluble fiber intake. Soluble fibers are found in fruits, nuts, vegetables and beans and help to better manage blood sugar levels and regulate cholesterol. Insoluble fiber can be found in wholegrain and nuts and will help with the general digestion. Beans such as Soy, butter, lentils, kidney beans and chick peas are preferred. Nuts such as Brazils, almonds, cashews, pistachio, peanuts and seeds such as sunflower, sesame, flax and pumpkin will help to promote a healthy digestive system.
5. Proper Food Selection – We should be aiming to reduce our intake of refined carbohydrates and sugars, as well as including a portion of protein in every meal (vegetable or animal). Swap refined carbohydrates (white flour, white rice, pasta) to whole carbohydrates (rye, oats, brown rice). Grains such as brown rice, oats, rye, buckwheat, barley and whole wheat are preferred.

Anti-Inflammatory Foods

* Fruits
* Vegetables
* Nuts
* Fresh fish
* Meat (grass/pasture fed)
* Eggs (organic)
* Red wine
* Spices (oregano, ginger)
* Extra virgin olive oil (organic)

Pro-Inflammatory Foods

* Refined grains
* Wheat grains
* Grain/Flour products
* Meat (Grain fed)
* Most packaged foods
* Most processed foods
* Deep fried food
* Trans fat i.e. margarine
* Corn/Safflower/Sunflower/Soybean oil
* Alcohol
* Caffeine

6. Exercise. Exercise that involves a combination of weight training and cardiovascular is preferred. Exercise helps to burn off energy, increase muscle mass and metabolism, prevent insulin resistance, reduce the negative effects of cortisol, improve insulin sensitivity and improve body shape.

Stick to this program for 30 days and see if you can’t kick stress in your life to the curb, and get yourself back on track. Check out my 30 Day Wellness Challenge. Everything addressed in this blog is reflected in my 30 Day Wellness Challenge and is an excellent way to get you on the road to a healthier lifestyle. If you decide to take on the 30 Day Wellness Challenge, just email me and I can send you all the information you need.

To Your Health!!!

Andrea King is a certified San Diego personal trainer and nutrition coach. Andrea takes a holistic approach to her training and strives to address all areas of health and wellness with her clients. Stress reduction is a big part of Andrea King’s personal training programs.

It was only a matter of time, till I wrote a blog post on this. It seems so many people are still naive to the serious consequences that come from consuming soda. As a San Diego personal trainer I am shocked at how many clients start my San Diego weight loss program and log in their food journals soda! Especially with a recent report in 2005 stating soft drinks are the number one source of calories in the American diet! I keep repeating that statistic because I find it so incredible. According to recent statistics, Americans consume close to 50 billion liters of soda per year, which equates to about 216 liters, or about 57 gallons per person. Holy Crap Batman!!

So what makes soda so bad for you. Let’s start with the amount of sugar found in a can of soda, 16 teaspoons. This is nearly three times the maximum daily sugar intake recommended by the American Heart Association.

Once soda is ingested, your pancreas rapidly begins to create insulin in response to the sugar. The rise in blood sugar is quite rapid. Here’s a play-by-play of what happens in your body upon drinking a can of soda:

* Within 20 minutes, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.
* Within 40 minutes, caffeine absorption is complete; your pupils dilate, your blood pressure rises, and your liver dumps more sugar into your bloodstream.
* Around 45 minutes, your body increases dopamine production, which stimulates the pleasure centers of your brain – a physically identical response to that of heroin, by the way.
* After 60 minutes, you’ll start to have a blood sugar crash, and you may be tempted to reach for another sweet snack or beverage.

High fructose corn syrup is processed in your liver, and unlike other natural sugars, most of it gets shuttled into fat storage. This is why fructose is a primary culprit behind obesity—far more so than other sugars available.

Aside from the weight gain, eating too much fructose is linked to increased triglyceride levels in the body. In one study, eating fructose raised triglyceride levels by 32% in men! Triglycerides, the chemical form of fat found in foods and in your body, are not something you want in excess amounts. Intense research over the past 40 years has confirmed that elevated blood levels of triglycerides puts you at an increased risk of heart disease.

Not only does fructose consumption lead to insulin resistance but it also decreases leptin signaling to your central nervous system. Leptin is responsible for controlling your appetite and fat storage, as well as telling your liver what to do with its stored glucose. This interference can lead to over-eating since your brain does not receive the signal from your stomach that you are full until much later.

Soft drinks are a big contributing factor to obesity in our country. An independent study published in the British medical journal The Lancet found that 12-year-olds who drank soft drinks regularly were more likely to be overweight than those who didn’t. In fact, for each additional daily serving of sugar-sweetened soft drink consumed during the nearly two-year study, the risk of obesity jumped by 60%! That is why there is such a big push to get the soft drink vending machines out of schools. If you are allowing your children to consume these beverages regularly you are really jeopardizing your child’s health.

As mentioned earlier, soda clearly elevates your insulin levels, and elevated insulin levels are the foundation of most chronic disease. Not only does drinking just one soda per day increase your risk of diabetes by 85%, it also increases your risk of:

* Heart disease
* Cancer
* Arthritis
* Osteoporosis
* Gout
* Non-alcoholic fatty liver disease (NAFLD)

Eliminating soft drinks is one of the most crucial factors to address many of the health problems you or your children suffer. Because normalizing your insulin levels is the best step you can take to improve your health and lower your risk of disease and long-term chronic health conditions.

Substitute soda with pure water, tea, or if you must drink a carbonated beverage, try sparkling mineral water with some lime or lemon juice.

While you are at it. Look at all the other processed foods you consume and make sure under ingredients it doesn’t list high fructose corn syrup. You would be surprised at how many items contain this ingredient. Including yogurt, breakfast bars and cereals, crackers, etc. Get rid of this garbage! Read my blog Processed foods and your health, to learn more about why these items are bad for you too.

Andrea King is a certified San Diego fitness trainer offering health and wellness solutions to her clients through holistic methods. Andrea helps her clients find a true healthy lifestyle for themselves through participating in her San Diego weight loss programs.

When it comes to effective weight loss strategies there are many factors to look at. Being a San Diego fitness trainer it is my job to not only address all those factors but give you the solutions and tools to have effective weight loss results. Many of us understand that strength training, cardio, and a sound nutrition plan are crucial to weight loss but what many people fail to realize is that consuming alcohol is really counter intuitive to their fitness goals.

It has become a social norm and almost an expectation that in social situations alcohol consumption should take place. Most holidays, nights out, dinners, and parties all offer many ways to consume alcohol. It can be challenging and almost chastising to refuse drinks. There is a stipulation in society that in order to relax and socialize one must consume alcohol. However, not only is alcohol harmful to the body for many reasons in which I will not get into, it also is counter intuitive to weight loss.

Look at it this way. Alcohol is 7 calories per gram compared to protein and carbohydrates at 4, and fat at 9.In a glass of wine there are about 90 calories, beer 150 calories, and mixed drinks can be anywhere from 150-350 calories. These are empty calories; imagine if you consumed a glass of wine a day with dinner that’s 700 extra calories a week! If you just stopped drinking you could essentially loose a little over a pound a month without changing anything else.

What makes alcohol different from fat, carbs, and protein is that it cannot be utilized as fuel by the body. It has no beneficial nutrients to provide to the body. Also, alcohol can also slow the process by which your body burns fat. The alcohol calories you consume aren’t stored. Instead, they’re converted to acetate, a type of fuel that the body burns quickly. As a result, you burn off your alcohol calories before you burn the fat you are trying to eliminate by increasing your exercise and cutting back on your food intake.

Alcohol also has been proven to not only stimulate your appetite allowing you to consume larger quantities of food it also loosens your inhibitions.  This change in mind set can lead to a lack of willpower and undermine adherence to your program.

In conclusion, alcohol should be one of the first items to eliminate or at least cut back if you’re looking to loose weight successfully. For more San Diego weight loss tips follow my blog.