Fruits and veggies contain fructose and glucose at naturally healthy levels (within reason), but sugar-sweetened beverages can increase your intake dramatically.

Sugars form a necessary part of the human diet and have been embedded into our DNA for eons.

If you eat vegetables, you eat naturally occurring fructose and glucose every day. If you eat fruit, you eat naturally occurring fructose and glucose every day. Duh, shall we proceed…

All tree, bush, and vine fruits, and all berries that people eat contain fructose and glucose, as do most vegetables. In plants, fructose may be present as fructose, and glucose as glucose, or both as components of sucrose. Sucrose is composed of a molecule of glucose and a molecule of fructose bonded together. Below is some valuable nutrition information from US Department of Agriculture, which always leans a fair way to support commerce. Note that the figures are for 3.5 ounces. A good-sized apple, the size I would consider to still be an apple, is 6 to 7 ounces.

Sugar content of common plant foods (g/100g)(1)
Fruits            Total Carbohydrate (grams)    Total Sugar (grams)    Free Fructose (grams)
Apples                   13.8                                                         10.4                          5.9
Apricots                 11.1                                                           9.2                           0.9
Bananas                22.8                                                        12.2                           4.9
Figs                        63.9                                                        47.9                         22.9
Grapes                   18.1                                                         15.5                          8.1
Peaches                  9.5                                                          8.4                            1.5
Pears                     15.5                                                          9.8                           6.2
Pineapple              13.1                                                          9.9                            2.1
Plums                    11.4                                                          9.9                            3.1

Vegetables        
Beets                    9.6                                                           6.8                            0.1
Carrots                 9.6                                                           4.7                            0.6
Corn                    18.7                                                          6.3                            1.9
Red pepper         6.0                                                           4.2                            2.3
Onion, sweet       7.6                                                            5.0                           2.0
Sweet potato      20.1                                                           4.2                           0.7

Too Much Sugar
Sugar or corn-sweetened sodas have between 20 to 80 grams of sugar per serving. Keep that in mind next time you open the fridge.

A major – and possibly the biggest – problem with the American diet today is our sugar consumption. High-fructose corn syrup (HFCS), which was introduced into our diets in 1970 has made us (as a country) substantially less healthy. The ‘HFCS’ epidemics is linked to obesity, adult-onset-diabetes, and other metabolic syndrome disorders that many Americans face today.

What to Do?

It is simple… Eat as much sugar as you possibly can today… as long as it is a natural sugar in your vegetables!

Oh and by the way, if you do start to feel that sugar weight accumulating around the waist line, that could be your body telling you that it’s time to recommission those vertical jump bands, therapy bands and/or rehab bands or pull-up bands : )

When things get out of control and you teeter on imbalance of emotions, there are any number of little things you can do to regain composure. Here are 10 ideas to help get you get started.

1. Wash your face and hand & brush your teeth. It cools and cleans the parts of your body that you use most frequently, which is relaxing, and gives you that “fresh start” feeling.

2. Give yourself a good shave (face or legs). This is another instant refresher. Especially if you have sensitive skin or the weather is dry. Plus, when we know we are looking our best, we naturally feel better.

3. Put on clean socks and some shoes that you haven’t worn in a while. Shoes take a day or two to release any moisture they have absorbed, and this is a very easy way to put a little pep back into your step.

4. Look at any trophy, diploma, or certificate of achievement that you have earned. And if it isn’t framed and on the wall, frame it now. These are reminders of your accomplishments, and taking in your success is important to maintaining your self-esteem.

5. Bust out your pull up bands and get a good sweat. If it has been a while since you last used your assisted pull up bands, power lifting bands, jumping bands, therapy bands or any other band for that matter… this would be an optimal time to shake off the dust and use them to oxygenate your blood cells.

6. Wash your car, inside and out. Hey, when our wheels are shiny, we feel better. If you don’t think this applies to you, just remember how you felt the last time you got a ride in someone’s very funky car. Race you to the car wash.

7. Cook a lovely meal. Even if you are by yourself, preparing a tasty dinner, setting the table, and treating yourself to a wonderful culinary experience will lift your spirits. Sharing it with someone you love and/or respect will make it even more nurturing.

8. Look around you, remember that you started with nothing, and know that everything you see, you created. We can all lose our feelings of self-worth, especially when something goes wrong in our world. The truth is that if you have done it before, you can do it again-no matter what.

None of these tasks has to be uncomfortable or take you much time. Finding ways to give yourself a little boost when you’re not feeling like you’re at the top of your game is a trick that truly happy people use on a regular basis.

POST WORKOUT MEALS FOR OPTIMAL GROWTH
When you are in the gym, lifting weights or performing resistance training, you are breaking down muscle fibers and depleting your muscle’s glycogen stores to use as energy. When you step off the weight floor your body is in what’s known as a catabolic state, which means that because of all the stress you have just put on it, you have hormones circulating that are counterproductive to muscle growth. You need to switch your body into an anabolic state, where you have replaced muscle glycogen stores and given your body the right amount of calories and nutrients to help your muscles repair.

• 30 – 50 grams of a lean complete protein like whey, soy, egg, chicken or fish
• 30 – 50 grams of carbohydrates with a high glycemic index

Choosing a post workout protein shake after you workout is probably the one time of the day where this is optimal. Whole foods should be consumed throughout the day to provide your body with slow digesting energy and protein, however because protein shakes in the form of whey protein are absorbed so quickly, they are the best option after you workout.
The sooner you do consume a shake with around 35 grams of protein, the better — within 45 minutes after your training session is recommended. A whey protein shake is the best post-workout protein choice because it is so readily absorbed, and it has the highest efficiency ratio, or availability to the body, of all proteins.

Why carbs with a high glycemic index? Immediately following your workout is the only time to eat carbs that rapidly absorb into the blood stream as the glucose causes an insulin spike. Insulin helps shuttle protein into the muscles, efficiently repairing and building new muscle.

Big thanks to Robert Mauthe for his generous contribution on this article.  See more of his groovy work at www.robertmauthe.com.

1. Set goals that are both specific and realistic. Have a set time period as your goal to help you stick to a new fitness regime. Write down your plan of action for every day, week, and so on. Start with a plan that you think you can accomplish or exceed. For example, walk for 30 minutes, and then run for 20 minutes. See how many times you have to stop and walk each time. Eventually, work up to running for 30 minutes.

2. Identify and eliminate your barriers to exercise and eating well. Make a plan to conquer and avoid those challenges. Take each challenge or excuse and write down ways you can solve it.

3. Put one shoe in front of the other. Many of us waste too much time saying we need to exercise but dread doing it. Get dressed to work out and don’t think about the next step. If you take it one step at a time, before you know it you will finish the cool-down and feel great.

4. Make yourself an upbeat playlist on your iPod to keep you moving.

5. Go see friends and family and do something that doesn’t involve eating or drinking. Go to the park, bike, skate or  ski, or walk on a treadmill next to your friend.  Grab some friends and use your jumping bands to increase your vertical leap.

6. Think of your food as a fuel for your body, not as a gift. Passing on food that is high in sugar and lipids, and take half the portion everyone else heaps onto their plate. If you go out, pack up half food on your plate in a doggy bag.

7. Practice healthy habits when you eat out. If you happen to be in a restaurant, identify the three healthiest things on the menu and pick between those.

8. Follow the daily food pyramid. Focus on whole grains, fruits, vegetables, lean protein and calcium, not sweets and fats. Also, take a daily multi-vitamin

9. Say no to junk food! Bring healthy, sweet or salty snacks to work, such as whole wheat crackers, nuts, fruit, or yogurt. Buy a slow cooker so that you can start a healthy meal in the morning so that it will be ready for you when you get home.

10. Drive less and walk more. Take the stairs when possible.

You have enough happening in your life to content with worrying about the strength of your immune system. Your time is precious… yet so is your health.

Your immune system is like a machine. It can get worn down, stop functioning as efficiently and become less effective. On the flip side, there are proven things you can do to tune up your immune system and get it working as effectively as possible.

Here is a look at six great immune boosting techniques that can help make an impact.

1. De-stressing Techniques

Add stress to the list of bad things in your life that makes it difficult for your immune system to work smoothly. Stress lowers your white blood cell count. Thus, a little meditation can go a long way in the fight against cold and flu season.

Practicing easy relaxation techniques can help you regulate your stress (i.e. deep breathing, meditation, yoga and exercise). You know, hitting the treadmill or doing other cardio has increases endorphins, the natural hormones in the body that help improve sleep patters and happiness.

2. Adequate Sleep

Sleep is the body’s way of recharging it’s batteries – and that applies directly to the immune system as anything. Researchers recommend getting between 7 to 9 hours of sleep every night on a regular basis. Get less than that, and you’re putting your immune system at risk.

Making a bedtime routine can help ensure that you get an mple amount of shut-eye. This will settle your mind into knowing when it’s time to unwind for the evening. Try not to watch TV or work on the computer just before turning off the lights. These activities stimulate the brain, making it harder to wind down. Also avoid drinking too much caffeine throughout the day… unless you need it, like some of us (cough!).

3. Balanced Diet

You may not think that large pizza and protein shake you ate for dinner is not linked to your flu, but you’d be surprised. A diet that is high in saturated fat and glucose has been linked to immune system suppression. Studies show that too mcuh sugar or saturated fat in the diet reduces the effectiveness of your white blood cells to ward off infection in the body.

Check the labels on food packages to make sure you’re diet is well-balanced. Try not to eat too much red meat, which is high in saturated fat – instead, switch to lean proteins like chicken or fish to help round out your diet.

4. Regular Exercise

Exercise is for much more than weight loss. Studies show that 20 minutes or more of fitness three times a week both lowers your risk for major diseases like heart disease and diabetes, but also helps boost your immune system, helping it ward off illness.

Remember that being active doesn’t mean you have to whip out your Rubberbanditz assisted pull-up bands or powerlifting bands! Just turn off the TV and take a walk around the block if that is what you fancy. Find activities you enjoy so exercise doesn’t become a chore you’re not likely to continue long term.

5. More Antioxidants

These tiny good-guys are on the front lines in the battle against illness. That’s because these super-nutrients are the primary weapon against free radicals, the little buggers that wreak havoc on the immune system, as well as other processes that go on in the body. Antioxidants are found in abundance in many fruits and vegetables – FYI!

6. Laughter

A good hearty laugh is just what the doctor orders again and again! Scientists explain that laughter not increases white blood cells, but is also correlated with stress hormones in your body… this is no laughing matter!

So pick up the newspaper and read the funnies. Go pull a prank or watch little kids try to dance. Ha ha ha ha.

From the Manual: Overhead Triceps Extensions

Try this exercise with free weights and then compare it with the burn you get from using resistance bands, we dare ya! The bands work wonders with any overhead movement, and this one no different. Be sure to maintain good form throughout by keeping your elbows in and using them as a fulcrum; don’t give in to temptation to compensate with your shoulders, forearms and core. Take a look at this page from the manual to see what this looks like and how to do the exercise.

Got questions or comments? Head over to our Facebook page and talk about them with your fellow Rubberbanditz compadres!

Last week we posted a recipe for pimento cheese…here’s something to spread it on! If you want a delicious and healthier side for your meal tonight, add these biscuits to the menu.

Ingredients

• 1 cup whole-wheat flour
• 1 cup all-purpose flour
• 1 tablespoon baking powder
• 1/2 teaspoon baking soda
• 2 teaspoons sugar
• 1/2 teaspoon salt
• 1 stick unsalted butter, cold, cut into pieces
• 1 cup buttermilk, cold

Directions

Preheat oven to 450 degrees F.

In a large bowl whisk flours, baking powder, baking soda, sugar, and salt. Cut in butter until mixture resembles coarse meal. Add buttermilk to dry ingredients, stirring until dry ingredients are moistened. Turn dough out onto a lightly floured surface and knead lightly 4 to 5 times. Roll or pat dough out to about 1-inch thickness. Cut with a biscuit cutter and place on an ungreased baking sheet. Bake for about 12 to 14 minutes or until brown.

Using a band to do lat pulldowns can really add to the resistance and intensity of the exercise. You don’t even need an anchor point! Bet you never thought that was possible. Check out this pdf of the exercise and let us know what you think!

Working out at home has become a popular trend in exercise over the past couple of decades with many fitness companies offering home gym equipment, training videos, and other programs. The best thing to happen to home fitness, however, is the creation of the gym-in-a-bag. Resistance bands offer a low-impact workout that is quick and easy. All you need to get started is a door and a couple bands.

There are a bunch of perks to working out at home including convenience, saved gas money and time commuting, and increased workout efficiency (no more waiting for machines at the gym!). Even better, without having to buy expensive equipment, DVD’s or complex training systems, you can save a lot of money by working out with resistance bands. Making them even more cost effective, all bands are lifetime guaranteed; one purchase will set you up to work out at home for a long, long time.

Work out at home and prosper!

Crossfit Cleveland put out a great video explaining what crossfit programs are and how they get you in shape. Gyms like these are springing up all over the country and are a great way to get a workout in exciting, non-traditional ways. More and more of these gyms are employing resistance bands in their training programs!