Brown Rice vs INSTANT Brown Rice

You probably already know that, generally speaking, brown rice is a healthier option than white rice.  It contains more fiber, vitamins and minerals while also having a lower glycemic index.

You’ve probably also heard that the “slow cook” version of brown rice is much healthier than the “instant” versions, which have been pre-cooked to allow for faster cooking times.  After all, anything that’s “easy” has to give you some sort of health trade off, doesn’t it?  So perhaps like many looking to obtain a trim, tight waistline, you labor over the stove for 45 mins to prepare your healthy brown rice.

But alas, this simply isn’t true.  Did you know that many brands of “instant” brown rice contain just as much fiber as regular brown rice and have even been tested to have a lower glycemic index than regular versions?  In fact, the ONLY brands of brown rice to score a glycemic index in the 40′s are ALL instant!  The regular versions generally score in the 60 – 80s range.

Now, with that said, this same “quick cook” phenomenon doesn’t apply to other foods like oatmeal, where the glycemic index generally increases significantly when comparing instant versions vs their regular counterparts.

But when it comes to brown rice, it seems that there is little negative trade off and actually some positive benefits to gain with a lower glycemic index.  Not to mention, it’s ready in a few minutes instead of nearly an hour!

Sugar Free Shrove Tuesday

As it’s Shrove Tuesday (tomorrow), the best excuse to put healthy eating aside since Christmas (although these are actually healthy), I thought I would share two recipes for healthy pancakes where you can indulge in Pancake day without the high sugar hell.

What’s the problem with traditional pancakes you ask?
Two things; white flour and milk.

The white flour contains gluten, a toxin to our body which can cause digestive problems such as bloating, indigestion, constipation, diarrhoea and abdominal cramps.

Gluten can also cause inflammatory issues in the system such as aching joints and muscles whilst heightening the symptoms of asthma.

If that’s not enough for you, one cup of white flour scores 64 on the Glycemic Load chart!

That’s the equivalent of 23 teaspoons of table sugar.

Milk: Dairy in recent years has been linked to many health issues such as coronary heart disease.

Milk contains lactose (milk sugar) which people can be allergic or intolerant to without realising. This can cause many of the same digestive symptoms related to white flour. Milk is packed full of sugar (lactose), 6 teaspoons per pint to be precise.

Sugar drives insulin which drives fat storage.

Inflammation (which both of these ingredients can cause) increases cortisol (stress hormone) which can lead to fat storage.

So, to the healthy versions…
The first recipe comes from www.nomnompaleo.com Ingredients for 6-8 pancakes

  • 2 eggs (organic/free range of course!)
  • 3 Tbsp coconut milk (or unsweetened almond milk)
  • 1 Tbsp unsweetened desicated coconut (or ground almonds)
  • 1/2 Tsp vanilla extract
  • 1/4 Tsp cinnamon
  • 1 Tsp maple syrup
  • 1 pinch of salt
  • Ghee, Organic butter or Coconut butter (for frying)

Method

  • Whisk the eggs
  • Add all other ingredients (excluding ghee,butter)
  • Add 1 tablespoon of butter to a frying pan on a medium heat – add the pancake
  • As soon as bubbles form flip over
  • Remove and repeat

Potential Toppings

  • Berries
  • Melted chocolate (organic and minimum 70% dark)
  • Hazelnut butter – Nutella without the diabetes!
  • Any other nut butter (almond, cashew, peanut)
  • Cinammon
  • Whipped/clotted cream
  • Lemon and Manuka honey (aldi £4)

Feel free to share your alternative and healthy pancake recipes.
Enjoy!

Beware of this food label SCAM

When it comes to food labels, manufacturers are very good at finding the loopholes in labeling laws and requirements, and subsequently very good at pulling the wool over YOUR eyes. One such loophole is the manufacturer’s ability to claim “zero” grams of fat, or zero grams of trans fat, or zero calories on the label, when in fact the product does indeed contain plenty of fat, trans fat, and/or calories.

Here’s the law, and how food manufacturers get around it:

Zero grams of fat or zero grams of trans fat: As long as the food item has less than .5g of fat or trans fat, respectively, the label does not need to claim their existence on the label. In fact, the product can even legally market “Zero grams of fat!” or “0g of trans fat per serving!”

More on why this is a HUGE problem, and how food manfacturers deepen this loophole in just a minute.

Zero calories per serving: As long as the food item has less than 5 calories per serving, it can be rounded down and labeled 0 calories.

Deepening the Loophole with Unrealistic Serving Sizes

While .5g of fat or 5 calories may not seem like a big deal, remember that these values are “per serving”, and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat, as long as they can divide that package into small enough servings to meet the calorie and gram requirements to claim zero, it’s legal.

Legal AND deceptive as hell.

We don’t know about you, but we get angry when we see food manufacturers outright LYING to consumers on their labels and in the nutrition facts. Some of these products should change the Nutrition Facts header to “Nutrition Lies” and it’d actually be a lot more accurate.

You see, at BioTrust we’re here to provide you with honest nutrition advice and products, and as such, here are our “Top 3 Violators” of this deceptive food labeling practice.

1. Cooking Sprays and Butter Sprays – Cooking sprays are labeled as fat-free but their first ingredient is oil, which is 100% fat. How in the world can this be? Well, the serving size is 1/5th of a second. What? Last time we used a cooking spray (some of the organic ones are useful) it took about 3 seconds to lightly coat the surface of the pan. Well, according to the manufacturer, we just used 15 servings.

Bottom line, no one uses the ridiculous and absurd microscopic 1/5th of second spray suggested serving, which isn’t nearly enough product to be of practical use.

Cooking sprays aren’t fat-free…they are nearly 100% fat. In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories. A far cry from the 0 number reported on their nutrition facts.

Same goes for butter sprays, which are 90%+ fat in most cases. For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it’s labeled as a fat-free, calorie-free product! Yeah, right!

The serving size? One spray. Let’s get real here…no one is using one spray, or five sprays, or 10 sprays. In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon. When you balance out the serving size to be the same as a serving of butter, you’re looking at 75 sprays to get the same amount.

2. Artificial sweeteners – Not only are artificial sweeteners bad news for you health, but they’re also a top violator of “calorie free” deceptive labeling practices. Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can legally contain up to a full gram of sugar and 5 calories and still be labeled as calorie free.

We’ve seen people put 3 – 5 packets of this stuff in their coffee or on their cereal…hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around — the entire reason people choose artificial sweeteners over sugar in the first place!

To learn more about how the popular artificial sweetener sucralose (yellow packet) can destroy your health, click here.

3. Any food that contains “partially hydrogenated” oils in the ingredient list, period. Bottom line, you should have a zero-tolerance attitude toward trans fats. They are the most health-derailing nutrient known to man, and you should be truly consuming ZERO grams per day.

If a product claims “Zero grams of trans fat per serving”, especially if they specify “per serving”, they are almost always playing the serving size game and you’re very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over. If so, avoid it like the plague.

8 Organic Foods You Should NEVER Buy

Now, you probably noticed that I mentioned organic meat, and that’s because we always choose organic meats to avoid being exposed to the synthetic hormones that non-organic livestock is generally treated with throughout their life cycle. Sure, it’s a little more expensive, but some things are just worth paying for — protecting the health of my family is defintely one of them!

That said, I’m all about saving cash where it makes sense, and that’s why there are certain foods we NEVER buy organic. Why? Because for some foods, there is no additional benefit to the organic vs. the non-organic version. Let me explain.

When it comes to produce, the benefit of buying organic is to avoid ingesting pesticides and chemicals that are generally used on non-organic fruits and vegetables. That said, foods like bananas, avocados, oranges, and grapefruits have a thick skin barrier between the outside world and the fruit itself so the pesticides actually never come in contact with the fruit that you eat, and of course these are fruits where the skin is typically disgarded.

Contrast that with apples, tomatoes, pears, and other fruits and veggies where you eat the skin, and you’ll see why it’s important to choose organic for some and not for others.

So, Rule #1, if a fruit has a thick skin that you discard and don’t eat, save some cash and go with the non-organic version.

Next up, there are other veggies that pests simply aren’t attracted to due to their high sulfur content, such as broccoli, cabbage, onions, and garlic. Don’t bother spending the extra cash here either as these veggies aren’t typically treated with pesticides in the first place.

In the end, spend the money where there’s benefit, and pinch those pennies when there’s not!

Now, while we’re on the topic of foods to enjoy and those to avoid, I want to make sure you are aware of 4 specific types of fish — all very common — that you should literally NEVER eat due to incredibly high levels of contamination that can and WILL hammer the delicate cells of your body with toxic inflammation…

In the end, this toxic inflammation build up contributes to achy joints, premature aging of the skin (and less visible organs like the heart, kidneys, and liver), difficulty shedding excess weight, cognitive decline, forgetfulness, feeling blue and moody, and so much more…

Avoid these 4 types of fish like the plague:

==> NEVER eat this type of fish (EVER)

Why Most Fish Oil Supplements Are probably bad for you

There’s something rather disturbing about fish and krill oil supplements that I must share with you today. You see, while Omega-3 fatty acids are by far one of the most important supplements you could ever take for your health and longevity — providing heart health, memory, focus, skin, joint, vision, weight management, mood enhancement, pain relief, anti-inflammatory, and anti-aging benefits just to name a few — what you probably DIDN’T know is that the vast majority of fish oil supplements on the market today are completely ineffective and utterly WORTHLESS.

Yes, it’s true, and in the paragraphs that follow I’ll clearly show you ALL the shocking reasons why… enough to make you wonder if ANY fish or krill oil supplement is actually worth taking, or even worse, safe to consume…

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Problem #1 – Horrendous Absorption
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First, most fish oil products that you find in the store are in the “ethyl ester” form, a result of the processing these products go through. Unfortunately, numerous research studies have shown that this cheaper ethyl ester form is 3 times less absorbable than the triglyceride (TG) form that is naturally found in wild fish.

Beyond that, even with the natural TG form, many of the Omega-3s will be lost during the digestion process in the harsh acidic environment of the stomach, and only a small fraction of the oil you ingest will ever reach the small intestine to eventually be released in the blood stream and absorbed by your body’s cells.

And to tell you the truth, this hugely problematic absorption issue is only one of a very LONG LIST of problems plaguing most fish oil supplements today.

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Problem #2 – Not Nearly Enough “Active Ingredients”
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The two most important types of Omega-3 fatty acids, providing the vast majority of health benefits, are EPA and DHA. That said, nearly all traditional fish oil products are dramatically under-dosed, providing only a couple hundred milligrams of EPA/DHA per serving, while scientific studies show 10xs this amount is needed to see significant health benefits.

This is especially true of krill oil supplements, which are even lower in EPA and DHA (despite the outlandish claims made by krill oil manufacturers which we will expose in just a moment). Of course, 1/10th of the true scientific dose is totally worthless — it’s like trying to make a loaf of bread with a teaspoon of flour — and that’s assuming these products meet label claims for the under-dosed amount in the first place, leading me to the next major problem:

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Problem #3 – Failure to Meet Label Claims
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A comprehensive study performed by Dr. Opperman of the Department of Agriculture and Food Science found that more than half of the fish oil products on the market did NOT contain the amount of EPA and DHA stated on the label.

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Problem #4 – Rancid Fish Oil – YIKES!
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In this same study, Dr. Opperman also discovered that the majority of fish oil products on the market had higher rancidity levels than vegetable oil from containers that had been open and exposed to the air for 3 months. Not good!

You see, rancid oil is extremely inflammatory and will actually cause much more damage to your heart, skin, joints and overall health by taking it. In essence, by buying these products you are PAYING to put your health in danger! Probably not what you were hoping to achieve by investing in a fish oil supplement…

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Problem #5 – Excessive Contaminants & Rampant Mislabeling
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Another study performed by Consumer Lab — a leading watchdog of the supplement industry — examining 35 leading fish oil brands uncovered that 31.4% of the products examined contained excessive contaminants and/or false, misleading information and claims on their label.

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Problem #6 – Not Enough DHA (The Most Important Omega-3)
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Almost all fish oil products are EPA dominant, containing at least 50% more EPA than DHA, while there is an overwhelming amount of research to show that higher levels of DHA lead to the greatest health benefits, particularly with regard to heart heath, brain health, anti-aging properties, and even the fat loss effects of Omega-3 fatty acids.

Given that fact, why do you think fish oil manufacturers aren’t decreasing the amount of EPA in their products and increasing the DHA levels? Simple! It’s expensive and as you’ve already learned, most nutritional supplement companies are notorious for cutting corners to fatten their wallets at your expense.

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Problem #7 – Unpleasant & Embarrassing “Fish Burps”
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If you’ve ever taken a fish oil supplement, then you’re probably all too familiar with the unpleasant nature of “fish burps.” This can be flat-out uncomfortable, not to mention the potential for embarrassment due to bad breath.

And again, ALL of this is in addition to the vast majority of the fish oil that you ingest never being absorbed, and effectively being completely worthless…

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Are You Being CHEATED By Your Fish Oil Supplement?
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Simply put, if you are taking a traditional fish oil supplement, you are being CHEATED out of your hard-earned money and even worse, it’s very likely that you are putting both you and your family in danger at the same time. And unfortunately TG form fish oil isn’t much better, only moderately increasing absorption over ethyl-ester fish oil products, and again, ALL of the other problems we just went over beyond absorption are still of major concern.

20% Of My Protein Voucher Code

My protein has an offer for twenty percent of protein smoothie using the code FEB2UK

Ingredients for protein smoothie recipe:
Handful of Spinach
25g of MyProtein Unflavoured/flavoured 200ml of milk
Handful of berries (frozen or fresh)
Cinnamon 1/2 tsp
Ice Cubes (optional)
50g Greek Yoghurt

Method:
Place all ingredients into a blender and mix for 30-60 seconds to get the desired consistency.
Place in a pint glass and enjoy.

High Protein Chocolate Pudding

This one actually comes from BioTrust Fitness Advisor Dr. Charlie Livingston and it packs loads of healthy fats, fiber, and quality protein. Oh, and did we mention it’s delicious? :)

All-Natural High Protein Chocolate Pudding (have it for dessert tonight!)

Ingredients:

*One ripe, small/medium avocado
*One small/medium banana
*2 scoops of Chocolate BioTrust Low Carb All-Natural Protein Powder
*1 packet of Stevia sweetener
*1/4 cup almond milk
*Dark chocolate chips (for topping)

Directions:

Beginning with the almond milk, combine all ingredients in a blender or food processor and blend thoroughly until well combined and smooth. Refrigerate for 30 mins. Portion out into bowls and top with dark chocolate chips for a super healthy, protein packed delicious dessert!

Get some protein cookies now!

Chicken Vs Beef

Hey, it’s Joel and I just finished skimming through yet another lame article in a popular fitness magazine full of misinformation.

A brief summary of the article:

Chicken is so much better and healthier than beef! It contains less calories per ounce, has way less fat, and doesn’t contain heart-disease-causing saturated fats!

Where they get these writers from, I don’t know. Now let me tell you why this article is completely WRONG.

First, there are many cuts of beef, like a juicy eye-round roast for example, that are practically as lean as chicken. Even more, these cuts are actually LEANER than certain parts of a chicken, such as the legs or thighs. And if you’re eating the skin of the chicken, there’s no comparison!

So that point is irrelevant.

If you really want to go super lean and cut out all the fat (which there really is no reason to do…that point up next) then both chicken and beef give you options. Bottom line, there are lean and fatty versions of both depending on the part of the animal you’re eating and how it’s prepared.

Apart from that, as we all hopefully know by now, there’s NOTHING wrong with fat. Fat is simply another nutrient that our bodies NEED and just like carbs and protein, there are “good” fats and “bad” fats.

This particular writer attacked the fat in beef as being very, very bad. Sorry, but that’s just incorrect.

Their argument was that beef is loaded with saturated fats, which are bad bad bad! Well, first of all, more than HALF the fat in beef is unsaturated.

And here’s another fact beyond that—not all saturated fat is bad. The problem with most saturated fats is that they have been shown to be linked to heart disease when consumed in higher quantities. That said, the main saturate found in beef (especially organic grass fed beef) is stearic acid—a saturate whose consumption has been shown to decrease plasma and liver cholesterol by reducing intestinal cholesterol absorption.

That’s right, saturated fat that lowers cholesterol.

Also, stearic acid intake helps to prevent arterial clotting and the formation of fatty deposits within arteries to fight off heart disease. Hmmm, someone didn’t do their research.

Even more, grass-fed beef is also high in CLA, a unique fatty acid that has been shown to specifically target and burn belly fat.

So, while chicken is certainly a great, healthy, lean protein source, don’t forget the beef! There are plenty of lean options, and if you’re eating grass-fed beef, the fat is actually VERY good for you—full of an array of health-promoting and fat-burning benefits!

Insanity Workout Day One

A few months ago I came across an offer for Insanity Workout and decided to make the purchase. For whatever reasons, laziness probably being one of them, I never got around to trying it. However, my beloved Fiancée is now trying to get rid of the effects of giving birth, so I thought Insanity would be a great way to have a go at it together. Tonight we tried it.

The first video is 5 minutes long, and an introduction into how to perform a lot of the exercises. Nothing too strenuous. the second video.. is a 30 minute Fitness test. Wow. It’s intense. My boss and his partner are into their second month and of the Insanity workout and they sent me this image earlier:

insanity-workout-super-easy-said-no-one-ever

I probably couldn’t some it up better myself. There are four moves that you need to do and complete as many reps as you can within one minute. You’re supposed to record how many you did on this Insanity Workout Fit Test Sheet.

How did we do?

Exercise Me The Mrs
Switch Kicks 50 42
Power Jacks 29 25
Power Knees 79 79
Power Jumps 31 2

Anyway, I shall update you on day two…