Erythritol, What Is It?
Many of my clients are looking to find the magical solution to eating less sugar, but still enjoying what they eat. Being on a sugar kick is one of the hardest things to....well...kick. For some of us this happens periodically throughout a year, maybe around the holidays, but for many it's an every day struggle.
There might actually be an easy transition for our friends who struggle to kick the sugar out their diet and it's called Erythirtol. What? Yeah, I have to admit I needed to do my research recently on this new popular sweetener. I started seeing it appear on a lot of labels and seeing it described as "sugar alcohol." It doesn't take a super genious to wonder "Is that something I should be putting in my body?" Surgar and alcohol aren't exactly synonomous with health.
I finally pulled the trigger on doing some research Memorial Day weekend with my girl friend while we lounged along the Jersey Shore (Seaside, in case you were wondering).
Here's what you need to know:
1) Is it Safe?
So far studies say yes, but mostly animal tests have been done. Even with large doses no serious side effects have been shown (1).
2). Is it zero calories?
6% of the calories of sugar and 70% of the sweetness. That's a pretty good deal, in fact, the best deal you're going to find (especially if you don't enjoy the taste of stevia).
3) How is it made?
I'm not a chemist, but I've read that it's formed when a type of yeast ferments glucose from corn or wheat starch.
4) How is it digested?
Actually, several other sugar alchols can cause bloating, but erythritol get's absorbed mostly in the blood stream and whatever is left over excreted out through urine (2, 3).
5) Does it effect insulin levels or other bio markers?
There is no change in blood sugar or insulin levels. It does not effect cholesterol, triglycerides or other biomarkers either (4).
Overall, it looks like a safe bet, but of course there is always more research that can be done. Best advice is to listen to your body. When you eat something containing erythitol see how you feel. How is your energy, sleep, mood, digestion, etc?
For questions please reach out!
Strategies For Your Alcohol Indulgence
To the facts!!
Don't you love when you can go to a reliable source of information and they give you just what you want to know and non of the editorial "B.S" so you can move on with your day. Studies show we absorb information better in small doeses anyways (R, R2)!
Here are common questions regarding alcohol that I receive weekly from current clients, members from group fitness and assessments that I perform weekly from individuals trying to lose weight. Hope this helps....
Q1: Does Alcohol turn to fat?
A: Maybe. It's not as simple as a yes or no (most things in health and fitness aren't). Alcohol does impair your ability to burn fat. Some of the alcohol is broken down into acetaldehyde and from their into acetate. Acetate impairs your bodies ability to burn fat. If you've eaten in excess on a day you've consumed alcohol then acetate can turn to fat (R).
Q2: What should I eat if I drink alcohol?
A: Do some simple calculation here...If your ability to burn fat has been impaired you probably don't want to eat foods with fat in them. Better to have protein dense meals if consuming alcohol and your goal is weight management.
Carbs are okay too, but remeber your alcoholic beverage is mostly carbs, so you want to stay away from the salty chips.
And finally, avoid eating a surplus of food that day. Anything you consume over the amount needed will be stored as fat because you've impaired your metabolism.
Q3: Will working out help on the day I consume alchol, if my goal is weight loss?
A: Yes it will. Workout right before you go drinking so your glycogen stores are depleted. This will help so the calories have somewhere to go when you drink, but remeber you will get drunk much faster (be smart and safe). Food helps break down alcohol and slows down the alochol from reaching the liver.
Another thing that will help is sticking with spirits (no mixers) and dry wine. Items lower in calories. What kills people is they eat a lot before drinking, thus now it takes longer for alchol to get into the blood stream -- this can promote an individual who is drinking to feel the effects of alchol to drink more, which leads to even more calories. Then comes the hunger cravings later when you get home and the snacking starts. You can see how this adds up really quickly. From several conversations with clients I find that after a night out they've consumed upwards of 5,000 calories when combining the cocktails with snacking before and after.
Some people will give me this argument "oh well I don't eat that much."
Well I can also tell you from the resting metabolisms tests I've done that many individuals who give me this excuse also have a very slow metabolism to begin with. I've seen metabolisms lower than 800 calories per day, not including exercise. So now imagine someone who only burns 700 calories per day (probably should see a doctor in this case to check hormones and thyroid fucntion). They worked out that day and burned 300 calories. 1000 total calories on the day! Now they have 3-4 drinks, which can range anywere from 400 calories to 2,000 calories and that's not including food.
There it is. If you want more information on this topic I'll direct you to a great article I came across: HERE. It will repeat much of what I've said here, but goes into greater details.
#Alcohol #Weightloss #habitstoloseweight #alcoholweightloss #alcoholtips #Nutritiontips
Coffee Health Benefits
So here it is...Coffee is a tremendous tool in your day to become a health monster! But sadly, you're going to need to change your "coffee" beverage in the morning to an actual coffee beverage in the morning. What do I mean?
Studies show that coffee has tremendous health benefits, but most of those benefits are being serverly diminished the way most Americans are consuming it, which in my opinion is closer to being a milk shake than coffee.
When you add sugar (Reference), milk and whatever else you're putting in coffee, you're reducing the effects of cholorgenic acid, a powerful polyphenol that has been shown to help burn fat (Reference, Reference 2). In addition, filtering your coffee through a paper filter diminishes the chlorogenic acid, as well as how you brew your coffee. In short, best way to brew coffee would be through a method using stainless steel, a medium roast and a robusta coffee bean. I use Kion Coffee.
But I'm not going to go any further into a topic when I can direct you somewhere else that will do it better. Checkout Ben Greenfield's website, podcast and more importantly this excellent piece on coffee and get educated: https://bengreenfieldfitness.com/article/coffee-tips-tricks-hacks-or-getting-the-most-out-of-coffee/bengreenfieldfitness.com/article/coffee-tips-tricks-hacks-or-getting-the-most-out-of-coffee/
#Bengreenfield #Coffeetips #Coffee #KionCoffee #HealthTips
Eric is an advocate of mental healthy, especially for children. He's part of the initiative at Physiology First, a Non-Profit online University focusing on reeducating the youth all around the world.