1. Can I eat sugar?

Sugar, sugar...we hear about it, fear it, and secretly love to eat it. The short answer to the question is YES, you can eat sugar. But there is a vast variety of options in what type of sugar you consume. THere are plenty of sweeteners that taste delicious, leave you satisfied and nourished while also helping you avoid the many established side effects that processed/refined sugar introduce into your body.

Refined sweeteners have been stripped of vitamins, minerals and fiber, and can cause spikes in blood sugar, which often leads to cravings, mood swings and energy fluctuations. Refined sweeteners have also been highly linked to our current obesity epidemic as they are high in "empty" calories, and consumption often leads to a craving for more of the same. Artificial sweeteners have been linked to negative symptoms including headaches, vomiting, nausea, abdominal pain, diarrhea, changes in vision, seizures, memory loss, and fatigue just to name a few.

When you decide to bake a batch of cookies or grab a granola bar, here are some of the sweeteners we recommend you seek out. These sweeteners are more natural and minimally processed. Additionally these can reduce cravings for sugary foods, and decrease the negative affects the sugars mentioned above have on the body.

Agave nectar, brown rice syrup, coconut sugar, date sugar, maple syrup, raw honey, stevia, and sucanat.

Visit our website Boston Health Coaches for delicious recipes using many of the sweeteners listed!

2. Is it better to go low carb or low fat?

Newer studies in the field of nutrition suggest that it is better to choose a diet low in refined carbohydrates and sugar rather a diet low in fat. In fact, the obesity epidemic in the USA started at almost the exact same time the low fat dietary guidelines were published, and many speculate it is the result of an increased intake of processed "lo-fat" foods high in sugar. According to researchers at Harvard School of Public Health, our war on fat was "a big mistake", and the studies that attempted to prove otherwise were flawed and have since been rebunked. So what should I eat to life healthfully? Eat real whole foods. Choose foods that are rich in healthy fats such as nuts, seeds, and seafood and animal protein. Choose complex slow to digest carbohydrates, such as vegetables, legumes, and whole unprocessed grains. Avoid or eat in moderation rapidly digested foods such as white flour, white rice, refined packaged snacks, processed foods, hydrogenated (trans) fat, high fructose corn syrup and sugar. To learn more check out this great article from the huffington post http://www.huffingtonpost.com/kristin-wartman/a-big-fat-debate_b_831332.html?utm_hp_ref=email_share

3. What should I do first? Strength or cardio?

It comes down to a question of priorities and goals-for that day, and your overeall goals for that matter. If your goal is to build muscle mass, doing cardio right after a lift is not ideal. Why you ask? It is because the more depleted your fuel (glycogen) becomes, the more protein you're body will need and will use as fuel. After an hour or so of cardio, protein may provide up to 10% of the fuel used, compared to the 1-2% it normally provides. However if your goals are body fat percentage reduction, or "weight loss" cardio should come first (and foremost). That being said, keep in mind that cardio doesn't have to be an hour grind on the elliptical or treadmill. Cardio is simply keeping your heart rate elevated with constant movement with no to very little rest. If you did a light weight/high rep strength circuit going from one exercise to the next with again little to no rest that is also cardio. Finally, incorporating a lower/upper body exercise such as a dumbell squat to overhead shoulder press will make that ticker work even harder and ultimately burn more calories.


Have a question for Susan and Jennifer? Email us at askthehealthcoach.southendnews@gmail.com

Complimentary assessment free for potential new clients.

Visit Boston Health Coaches at www.bostonhealthcoaches.com

Email us at askthehealthcoach.southendnews@gmail.com for questions,
to set up a complimentary wellness session, etc.