If you missed part 1, please click here.

Natural sweeteners have been used for thousands of years – dating back from the Aztec Indians of Mexico to the ancient Egyptians.  These natural compounds are used for a variety of purposes and not just for adding sweetness to foods.  Their applications range from providing moisture to baked items, slowing food spoilage and providing nutritional benefits as well.  The three natural sweeteners we will explore are honey, maple syrup and agave nectar.  In this second report, I will discuss the nutritional benefits associated with these sweeteners and how they can help you add value to your diet.

Raw Honey – (50 calories per tablespoon)

This sweet substance has been used in a wide variety of applications for thousands of years back to 2,100 B.C. where it was praised for its anti-viral, anti-microbial properties. 
Honey has been found to raise levels of antioxidant compounds in the human body.  At the University of California, Davis, 25 study participants were fed four tablespoons of honey for 29 consecutive days in addition to their regular diets.  Blood samples were drawn during given intervals after eating the honey – the result: a direct link between the consumption of honey and an increase in the test subjects antioxidant levels. 

Fit Chef Tip:  Try adding a tablespoon of honey to your Greek yogurt and toss in a handful of blueberries.  This food combination provides excellent protein sources, naturally increasing your energy levels and strengthens your body’s defenses against free radicals.  An all around guilt free mini meal! 

Maple Syrup – (52 calories per tablespoon)

This sweetener is not only great on protein pancakes, but also packs a powerful nutritional punch.  Maple syrup contains both manganese and zinc, two compounds that boost your body’s health. 
Manganese is a trace mineral essential for converting food to useable energy and for increasing natural antioxidant defenses.  This means that in addition to providing a great sweet taste, maple syrup can help your body repair free radical damage, which has been shown to naturally slow the aging process. 
Maple syrup also contains zinc, a compound that not only acts as an antioxidant but helps keep inflammation in check by supporting the body’s natural healing properties.  This sweet substance also acts as nutritional insurance for your immune system, working together with manganese to help keep you healthy. 

Fit Chef Tip: Mix 1 Tbs. of maple syrup into your oatmeal together with 1 ounce of walnuts.  The combination of complex carbohydrates and heart healthy fats is just what you need to start to the day.  Adding a quick shot of maple syrup into the gives you a bowl full of goodness that will help your body function at its best.  

Agave nectar - (60 calories per tablespoon)

Agave nectar, the product of the Blue agave cactus plant, which thrives in the volcanic soil of southern Mexico, has been used for thousands of years as a sweetener dating as far back as the Aztec culture.  Agave nectar is made by extracting the sap, filtering the impurities then heating it at a low temperature.  This process breaks the carbohydrates down into sugars.  The taste is comparable to honey, and in fact, this sweetener is beginning to gain popularity for its clean taste and variety of uses. 
This compound boasts a host of nutritional benefits as well, from having a low Glycemic Index load, making it a great natural sweetener for diabetics to providing anti-microbial protection against harmful bacteria.  The low GI level means that there is a much lower insulin spike after consuming Agave nectar as opposed to raw sugar or honey.  For those who are sensitive to the “sugar rush” or dreaded “sugar crash”, agave nectar looks to be a great choice for getting your sweet fix without the side effects.

Fit Chef Tip:  Try this quick, high protein smoothie!  Combine 1 cup skim milk, 1 Tbs. Agave nectar, 1 scoop vanilla ProV60 protein powder and a handful of frozen strawberries.  Blend for 1 minute or until smooth and enjoy!

While natural sweeteners do provide health benefits, they still contain calories.  Please keep this in mind and be sure to make adjustments in your diet should you choose to include these sweeteners on a daily basis.

Who says that you have to eat the same thing over and over again or cannot break your diet for a meal while trying to lose weight?

That is right, you can have a cheat meal once a week and still get the weight loss results that you deserve.  You may be wondering how and think that this goes against the traditional mindset that the media or experts have told you, but I do it all the time and still stay in great shape.

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If you’re looking to lose belly fat, one of the most important things that you must learn how to get under control is your food cravings. While maintaining a good exercise program will definitely help to firm and tone the body, nothing will help you shed belly fat faster than making sure your diet is on track.

One of the biggest problems people have with their diet though is when cravings set in. It’s quite normal to expect yourself to struggle with cravings whenever you go off restricting many of the foods that you really enjoy so by seeking out methods to control these cravings, you really help to boost your overall chances of success.

Let’s take a look at some of the top tricks that you must know to stop cravings dead so that you can lose belly fat effectively. (more…)

Artificial sweeteners have been quite the subject of debate within the last couple of years.  With the obesity epidemic in the United States reaching all time highs - these food compounds, which at one point were praised as newfound “diet saviors”, have now found themselves in the hot seat.  This article will provide you with information on three of the most commonly used artificial sweeteners namely sucralose, aspartame and saccharine.  (more…)

Cottage Cheese is a great high protein snack that is often overlooked for its protein content. Just one half cup serving of low-fat 2% cottage cheese has 16 grams protein. Those who closely monitor their carb intake may be pleased to know that a serving of cottage cheese yields only 4-5 grams of carbs.

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With today’s hectic schedules, it seems as everyone is rushing to get here or there. I know there are days where I’m in a rush and can’t seem to get out the door fast enough.  On top of everything on my agenda for the day, getting in a quality whole food breakfast can sometimes be a chore.  I realize fast-food options are available, but I’d rather have a filling freshly prepared nutrient rich breakfast that will supercharge my energy levels and get my day off to a running start.

If this sounds familiar, I’ve got a great easy and simple recipe for you. (more…)

So let me guess, you have bought a lean cuisine before at the grocery store thinking that you were making a healthy choice, right?  Well what if I told you that these so called lean meals that are really the reason why you may be stuck when trying to achieve your weight loss goals.  Would you believe me?

Well let me explain for those who may still be doubters!

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Eating lean while going about your regular daily routine is easy to do with adequate preparation.  You can prepare your meals in advance, set aside your snacks and measure out any supplements taken a day or two ahead of time.  What happens when you travel away from home?  It could be for a vacation, a business trip or to visit family across the country.  Regardless of the reason, a big concern for many fitness enthusiasts is maintaining their hard earned physique progress as much as possible.  Since this topic poses its own challenges, I have outlined a few travel-friendly eating tips to help keep you on track. (more…)

During the hot summer months it is of utmost importance that we stay hydrated.  While bodybuilders emphasize eating proteins in order to grow muscle, one often overlooked nutrient is water.  Incidentally, water is the most anabolic nutrient you can have since muscles are mostly composed of water!  Thus, if you are dehydrated all the time you will short circuit all of the muscle building and fat burning processes.  On top of that, your muscles will not be able to have the full look that you want and your workouts will suffer greatly.

How much water do you need?

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For most bodybuilders the cheat meal is something of a sacred ritual, a practice that is looked forward to after a week of disciplined eating. Cheat meals provide a break from, generally speaking, the normal everyday round of chicken breast/brown rice/mixed vegetable meals that serve as perfect bodybuilding foods but offer little in regards to variety. (more…)