Dietary Guidlines, Healthy Choices

When selecting and preparing meat, poultry, and milk or milk products, make choices that are lean, low-fat, or fat-free.

I recommened picking just one change a week from the table below, to instill into your new and healthy lifestyle packed from of fitness and

good nutrition :)

make_healthy_choices1

Committed to your success

Lance

Red Flags of Nutrition Quackery !

Here are the top 8 red flags you can use to identify nutrition misinformation.

The internet these days provides merchants with an easy and inexpensive way to reach millions of

consumers all over the world. Because of the different regulating laws of internet sales, fradulent

and illegal sales of medical products have hit a bonanza.

No one owns the internet, as like the air we breathe, so no one has control over the "internet pollution"

us consumers are exposed to. Of course, countries have different laws regarding sales of drugs, dietary

supplements, and health products...however, trying to apply these laws to the internet marketing world

is quite impossible. We can identify and define illegal activities on the internet every second of the day,

but tracking and finding the person responsible for a particular sale or website are not always possible.......

.....and website can be created and shut down within seconds or at the blink of an eye.

We must heed the caution "Buyer Beware" when it comes to buying online.

In conclusion, when you hear nutrition news, consider the source it came from.

Ask your self these two questions:

Is the person providing the information qualified to speak on nutrition?
And is the information based on valid scientific research?

If not, find a better source. After all....its your health that depends on it!

Committed to your health

Lance Allegretta

How to keep your teeth glistening white all day long

You better go brush those sugar bugs or they will eat your teeth.

Caption: You better brush those sugar teeth or they will eat your teeth !

Do you want to keep your teeth glistening

white all day long?

then read on, this article is for you...

Sugars and the breakdown of starches that we consume on a daily basis can contribute to tooth decay.

Bacteria in the mouth aid in breaking down these sugars and starches, and during this process an acid is

produced which erodes tooth enamel ( the outer pearly white coating ) causing dental caries, or tooth decay.

However, we can eat sugar without this happening, for much depends on how long foods stay in the mouth.

Sticky food such as donuts, lollies, chocolate (mmmm yes all the goodies) stay on the teeth a lot longer and

continue to yield acid longer than food that are readily cleaned from the mouth,

for example, fruit juices (mmmmmm boost juice yum).

By the same token, the sugar in sticky foods such as dried fruits can be more detrimental than its

quantity alone would suggest. Another concern is how often people eat sugar. Bacteria produce

acid for 20-30 minutes after each exposure. If a person eats three pieces of lollies at one time, the teeth

will be exposed to approximately 30 minutes of acid destruction .

Whereas, if the person eats 3 pieces and half hour intervals, the time of exposure increases to 90 minutes.

So sipping a sugar drink, flavoured milk, energy drinks etc over a long period of time may be more harmful

than drinking it quickly and then clearing the mouth with a water flush.

Non sugary foods can help remove sugar from the tooth surfaces; hence its better to eat sugar with meals than

between meals.

So milk and cheese ( low fat of course) may be particulary helpful in minimizing the effects of acids and in

restoring lost enamel. Beverages such as sports drinks, orange juice and soft drinks not only have high amounts

of sugar but also have a low pH level; a recipe for enamel destruction.

High acidic drinks can erode tooth enamel and may explain why dental erosion is highly prevalent today.

The development of dental caries depends of several factors:

The bacteria that resides in dental plaque

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The saliva that cleanses the mouth
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The minerals that form the teeth
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The food that remains after swallowing.
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To prevent dental caries :

Limit between-meal snacks containing sugars and starches

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Brush and floss teeth regulary
```

If brushing and flossing are not possible, at least rince with water.

Take home message

For most people, good oral hygiene will prevent dental caries. In fact, regular brushing

(twice a day, with a fluoride toothpaste)

and flossing may be more effective in preventing dental caries than restricting sugary foods.

Dental caries : decay of teeth

Caries = rottenness

Dental plaque: a gummy mass of bacteria that grows on teeth and can lead to dental caries and gum disease.

THE NEW DIABETES TEST

Hey everyone, Lance here...

Well, Looks like Levon is up to his old tricks again! He entered a competition he found on facebook to win $300 worth of supplements, and all he had to do was eat 750g tub

of nutells in under 7 minutes. I said id just give him $300 worth to save him from damaging his pancreas and other vital organs from a wopping 420grams of sugar!

5g = 1 Teaspon, so 420g = 84 teaspoons of sugar!

Now on the nutrition panel is states that 37g serve gives you 200 calories and there is 20 serves in a 750g tub. so thats a HUGE 4000 CALORIES IN 7 MINUTES! with no nutritional

value what so ever.

The amount of itme taken to burn 4000 calories off running on a treadmill @ around 7 cals per minute would take him 571 Minutes or 9+ hours!

heres the interesting part........ for us lucky ones who know levon, we know how much he eats every 2 hours. The funny thing is, after he golped down the nutella, he didnt eat for a good 5-6+ hours and didnt even feel hungry.

P.s great video recording by John Shaw, so sorry about the sideways view :)

pps. unfortuanetely, someone has beaten levons time, so levon is going for a "rematch" this friday.....stay tuned for part 2.

NO fat NO sugar yoghurt...is it really that good for you?

Ok so for the past couple of weeks, since me and Adam have been having our so called “man dates” or shopping date thanks to Mias’ Analogy, I’ve been demolishing this no fat no sugar yoghurt from Yoplait, It’s actually the best I’ve ever tasted before. But, is it really healthy and is it really low in fat and sugar?

Well lets take a little look at the nutrition panel and find out. When looking at the nutrition label we the first thing ill look for is the fat and sugar content per 100g. And a good way to know if it’s pretty good, there should be less than 5g of either fat and or sugar per 100g.

In this case, the per 100g is not present, it only has per 175g, and the sugar level is 8.1g and fat is 0.2g.

So the sugar is level is reasonable, but I want to know what source of sugar they have used. Is it added sugar? Or is it sugar from the milk? In the ingredient list, the first ingredient carries the most % used in the product. So ingredients are as followed, skim milk, milk solids, water, banana puree then fructose. Bingo.......they have added fructose (fruit sugar). However, the packaging does say less than 1% added sugar..... so all good J

So as far as my sugar intake goes per day, the World Health Organisation recommends we only consume 10% of our daily caloric intake from free sugars. So for a 2000calorie (which is the bare minimum for most lightly active ladies around 35-45yrs age, men lightly active around 35-45yrs of age about 3000calories, more on that topic later), means i can consume 200 calories from sugar, or because there is 4 cals per 1g of sugar, 200 / 4 = 50g or 10 teaspoons of sugar per day safely without any direct health related risks.

And 1x 175g tub of yoghurt supplies me with 8g or 66 calories. About 1/3 of my sugar intake in 1 tub. Pretty average I say.....but yoghurt is a good source of calcium and complete protein and live bacteria to keep your gut being and feeling healthy.

So in conclusion, yoghurt is a great snack that can be either for breakfast, or a desert, you can even freeze it for a frozen yoghurt midnight or after dinner snack, and still be within your sugar and fat guidlines.

Thats all for now, and question feel free to ask away.

Lance

Why i love doing what i do :)

This is the reason i love doing what i do :) many thanks to Mia Poklepovich and CONGRATULATIONS to Sian for her amazing results :)

we love you sian :) definately a highly motivated and dedicated client and you always come to workout with the biggest handful of enthusiasm :)

BUTT

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