A Shot of Fitness Anyone Can Push-up "Easy Peasy"

With so many fitness trends on the market it is hard to know what to follow. They all claim to help you lose weight and get the body you've always wanted. There are DVDs to watch, machines to figure out, diet plans to follow with calories to count and special foods to eat. All too soon you grow tired of it all and go on to the next greatest weight loss scheme or exercise equipment in hopes to get that body you've always wanted.

 There is a piece of fitness equipment for just about every exercise. They all claim to help you perform an exercise safely and effectively. What they don’t tell you is that you don't need to spend your money on the latest fitness gadget. The simple act of learning how to perform an exercise safely and effectively will promote muscle balance in your body.

Your body can move around because your muscles work together to stand up, sit down, walk, go up and down stairs, and do all sorts of other things. Muscles working in unison is natural. Athletes often need to work one muscle group more than another because of the role those muscles play in their job. For instance hockey players may want over developed upper leg muscles because their sport requires this muscle group to be working at all times. For the non athlete this is not necessary and basic exercises are all that you really need. Of course you may get bored of the basics, but variations of basic movements can also get the job done.

Let's take the push up, for instance. The other day I saw some contraption on tv that was supposed to help you do a push up. It supported your chest, and all you had to do was push down with your arms. Someone who cannot perform a push up may think this is a perfect way for them to learn how. But a cheaper more effective way of doing a proper push up is to do a series of modified push ups. Each of these modifications will bring you a step closer to doing a full push up. Enclosed are some pictures to help you get the idea.

There are a few ways to do a good push up and many ways to do a bad one.  I will give you an example of a good push up. Before you begin lets go over the important parts of a push up. Keep your body straight making a long line from the top of your head to your heels.  Your hands should be shoulders width apart and feet about 4 inches apart. Slowly move your body forward by bending the elbows. Keep a tight stomach, inhale on your way forward and exhale on your way back. When you are comfortable doing 10 repetitions with one form, you may move on to the next.

Start with a push up against the wall.  If you have trouble with your wrists (carpel tunnel syndrome) you can make a fist and put your knuckles on the wall.

The nest step would be to find more of an angle.  A table , counter or bar like this will do

Keep finding a lower surface.  A chair would also work.

When your body gets strong enough, move to the floor on your knees.

This is the final step.  Your form should look similar to the first picture. The exception being that you are on the floor.  

If there is an exercise that you have difficulty performing or one that you just can't do let us know.  We can come up with a series of modifications to help you.

Written by Joann Agoglia
Edited by Robert Marshall

A Nugget of Nutrition Water vs Your Sugar Daddy

Water is vital for human function, even more so than food. As a general rule of thumb, a human can survive 30 days without food before succumbing to starvation, but the same human will only survive for 3 days without water. Why is it so important? Water makes up 70% of our blood. It uses water to carry oxygen throughout the body. Cells die without it, and when cells die, organs stop working. Water is a big part of the immune and digestive systems, too. Without water, digestion and waste removal would stop. Along with that, you can say good-bye to the nervous system. Well, let's just say that all hell breaks loose in your body.

In this Summer heat wave, it is more important than ever to stay hydrated. CNN stated that there are more heat related deaths each year than any single natural disaster on average in the U.S. In past years, numbers have hit 150. This year alone has already reached 33 according to the NY Times. Experts say this will be the hottest Summer on record.  When was the second hottest? Last year.

Each restaurant chain and coffee house seems to have their own way of cooling you off. Smoothies, shakes, and iced coffees are everywhere! While these drinks may feel like a great way to cool down, the truth isn't always as sweet. You have undoubtedly seen the commercials: people having fun, enjoying the beach, bright colors and music, refreshing fruit. This is a parlor trick. These companies learned a thing or two from Houdini, and now they distract customers from what they are really consuming. When all your body wants and needs is water, McDonald's and friends are giving you this:

(All drinks are medium sized.)

Caramel and Mocha Frappe

Sugar 71g Calories 550

Mango Pineapple Smoothie

Sugar 60g Calories 270

Strawberry Banana Smoothie

Sugars 54g Calories 260

Double Chocolate Chip Frappuccino with no whip cream

Sugar 57g, Calories 406

Caramel Macchiato w/nonfat milk

Sugar 35g  Calories 224

We would like to hear what your favorite cold drinks are! Please leave a comment especially if you have any questions about what you've been drinking.

Written by Joann Agoglia

Edited by Robert Marshall

A Nugget of Nutrition The meal that you should never miss

Picture this: It's the beginning of spring. A man walks out to his garage and wheels out the lawn mower that hasn't moved since the last warm fall day.  After he brushes off a few remaining leaves and cobwebs, he begins. It takes a few tugs, but it starts. The next thing he does, to ensure it keeps running, is check the fluids.  In a sense, he needs to feed his lawn mower to make sure it keeps running.

When you wake up in the morning, your body is similar to the lawn mower that hasn't been used all winter. You may not be asleep for months, but your body needs to be properly nourished so you can keep running throughout the day. Breakfast is the perfect name for the first meal of the day. You are breaking the fast (not eating) when you sleep.

I'm sure you have heard the old saying, "Breakfast is the most important meal of the day."  Nothing can be more true. Those first couple of hours after you wake up often set the tone for the rest of the day.  Of all the hours of the day, those first few are the ones you have the most control over.  You can choose to sleep in till the last minute, rush out in a hurry, and maybe grab something along the way; or you can wake up with enough time to eat a healthy breakfast, and give your body the energy it needs to start the day off on a positive note. Breakfast doesn't have to take much of your time.  A good quality cereal and some fruit is a great place to start. Refueling your system with a good breakfast will kick start your metabolism.

If you are trying to lose weight and you think skipping a meal is a way of achieving your goal, you are wrong. A healthy breakfast gets your metabolism running so you can start burning those calories. Studies show that people who eat breakfast tend to weigh less than those who don't. Skipping any meal won't help you lose weight. Neither will eating a breakfast on the go like donuts or egg sandwiches from the local mini mart or fast food joint.  Would you put fluids in your lawn mower or car that would get them started but would eventually clog the system and limit the life of the engine? Or would you buy the better fluids that won't clog the system and will keep the engine running strong for a longer life? And on top of that, healthy food can be inexpensive, too. The choice seems obvious.

We know how confusing it can be to pick a quick, easy, and healthy breakfast.  There are a lot of foods out there that claim to be healthy but simply are not.  If you need any help or have any questions please feel free to ask.  We will be more than happy to help you start your day right!

Written by Joann Agoglia
Edited by Robert Marshall

A Nugget of Nutrition Irresponsible "Health Food"

Nothing bugs me more than when a "health food" company purposefully takes advantage of misinformed people. One of the first times I noticed this gross abuse was when I researched Blue Agave. The first time I saw blue agave was at Whole Foods, which is renowned for its health-conscious products and information. Automatically, I was impressed that there was an alternative sweetener that would not spike blood-glucose levels and still tasted so sweet. That was until I saw one small post on the internet ridiculing agave syrup for pretending to be a health food. So I investigated, and what I found was upsetting. Agave syrup has a higher percentage of fructose than many HFCS products; sometimes reaching 70/30.

Now, there are other companies pulling the same trick. Due to the huge uproar against HFCS, some smaller companies have started producing HFCS free sodas. Instead of HFCS, they use cane syrup and, get this, agave syrup. If you have not read it yet, read this article, and find out how sugar and agave can damage your liver just like HFCS.

Unfortunately, the media has already jumped on the band wagon. KitchenDaily.com has posted an article that promotes these so-called healthy sodas as alternatives to the mainstream soda companies (please take in to account that many companies like Coca-Cola and Pepsi have already removed HFCS from some of their products and are now selling them under the "all-natural" context). KitchenDaily.com would have you believe that a soda is all-natural if it does not contain HFCS, but when sugar is removed from its original source it can hardly be considered natural, anymore. It's natural form is not syrup. I will revoke this statement when soda companies start putting sugar cane in their drinks.

This kind of misinformation is all over the health industry. How do you avoid being taken advantage of? Look it up! Create a knowledge base that will help you choose healthy foods without getting suckered. Never take a product at face value. If it sounds too good to be true, it probably is. What is popular is not always the best choice. And last, but certainly not least, don't let the media take you for a spin! A product isn't always right just because it is in the news, on a billboard, on TV, or the internet.


Written by Robert Marshall

Edited by Joann Agoglia

A Dose of Reality Abuse it, and you'll lose it!

Temperatures are expected to be in the 90s all week. The less electricity we use, the less chance we have of brown outs or worse: blackouts.  We can all pitch in and do our part.  By using less electricity we can all stay cooler this summer. Here are ten tips that not only save energy but save money as well.

1. Limit your computer and television use. 

With all your neighbors cranking up the ac it puts a real strain on the electric companies.  Limiting use of the computer and tv can make a big difference.  One person does not need to have the computer and the tv on at the same time.  If you are going to be away from either for longer than a few minutes, shut them off.  Remember these things are heat sources and will make your house hotter when they are on.

2. Put up a clothesline.

Take advantage of the heat and let it dry your clothes.  Clotheslines are very easy to make (check out our facebook page).  All you need is some heavy duty rope.  You can get clothesline rope at Home Depot, and buy clothes pins at the dollar store.  If you would rather buy one that is relatively inexpensive, they range in price from $13 - $50.

3. Catch that dry cycle.

Catch the dishwasher while it is in the dry cycle and turn it off.  Dishes will dry by themselves without the heated dry cycle. Save some money, and reduce some of the heat that is generated in your house.

4. Unplug Anything with LED lights.

How many things do you need to tell time?  It seems everything has a digital clock on it including the oven, the microwave, and even the cable box. Even appliances like TVs have red LED lights that turn on when you turn the TV off. This sucks up a lot of power in the long run. Unplug them when they are not in use. 

5. Reevaluate how many lights you need on during the day.

If your bathroom has a window do you really need to turn the light on during the day? Do you have the lights on when you are watching TV or playing on the computer during the day?  Most of the time turning on the lights when you walk into a room just becomes habit. You can save energy by opening your window blinds and letting in some sun.

6. How cold do you really need it?

You house should be comfortable; not cold. A few degrees will make a big difference on your next electric bill, and chances are you will not feel the difference between 70 and 72.

7. Get good at barbecuing!

You save electricity by not using your stove, and you will be able to keep the kitchen (and your house) much cooler when you cook outside.

8. Switch to energy saving light bulbs.

The world will not be saved just by switching to energy saving bulbs alone. They are one part of an important movement. They will, however, save your money. They use less power and give off less heat than traditional bulbs.   

9. Give that air-conditioning a much needed rest.

It is always cooler in the morning.  Shutting off the air-conditioning for an hour or two will give the unit rest and save some money. It is important to note that on very hot days you may only be able to shut the AC off for about an hour.  You should not let the house get too hot before turning it back on.

10. Check your filter regularly.

Check the filter in your air-conditioner, especially if it has been running for long stretches of time.  The unit is forced to work harder if the filter gets clogged. Having two filters will be helpful.  While one is being cleaned and dried, you can put the second one in.

Good luck with the summer heat this year! When it starts hitting 101 degrees in North Dakota, you know its going to be a rough one. Remember to drink plenty of water and stay away from dehydrating drinks like soda, coffee, and alcohol!

Written by Joann Agoglia
Edited by Robert Marshall

A Shot of Fitness Starting a Routine

How many times have you been to the gym and have seen some pretty big people pounding it out on the treadmill? Many people know that running with poor form can damage the cartilage in the knees. Knowing that, why would these people continue? A lack of understanding is the biggest contributing factor.

When you start a routine, you need to evaluate yourself first. Are you overweight? Do you have any strength training or cardio experience? Do you have any injuries or health problems? These are all questions you should ask yourself before you step into a routine. The next question should be, “What are my goals, and how will I achieve them?” It’s time to consult a professional if you aren't sure.

Strength training is a great way to start out a routine, but, like anything else, it will take time and some learning to understand how to perform the exercises correctly. If you lift improperly, you will increase your chances of getting injured. My best advice is this: do not start lifting without help from someone that has experience. Learning from a personal trainer or other professional will give you a good foundation. The muscle that is developed during strength training will help consume more calories and support bone structure.

In addition to strength training, you will want to learn how to properly stretch. Notice the word “properly.” Stretching is about relaxing and elongating the muscles that are shortened during regular use, and, just like lifting, it takes time and understanding to perform a stretch correctly. You might be able to learn some stretching techniques from a book, but you may learn more from a yoga instructor or from a personal trainer (one that actually stretches!).

When beginning a cardio routine, begin with low impact exercise. This can include ellipticals and bikes. If you are intent on using a treadmill, you can set the incline above 45 degrees to reduce the impact on your joints.  Another tip for a beginner is that you should just still be able to speak while you are working out. That is only a tip and should not be considered the only way to do cardio. There are a lot of opinions on what cardio should look like. Do your research and find what works for you. A big priority for cardio should be your heart since cardiovascular exercise will strengthen it.

Those are three aspects of physical fitness. However, they are not the complete picture. Remember that nutrition is an enormous part of fitness. Two people that exercise the same will get different results if one eats well and the other eats poorly (consider our previous articles to see our understanding of good and poor nutrition).

If you have questions or comments, please let us know! We will be glad to answer you.

Written by Robert Marshall

Edited by Joann Agoglia

A Dose of Reality I Need What I Want!

When I was a child, I was spoiled. I would ask and get just about anything wanted. My father once said to me, “Joann, you have to separate your needs from your wants.” I replied, “Dad, there is a thin line between needs and wants. Once you decide you want something, you find ways to need it.” He chuckled and almost seemed proud of my answer. I think after that he said something about a gray area; I should try to stick to it. I wasn’t a very good listener back then. I do, however, feel the same about wants and needs today. Humans only need three things to survive: water, food, and shelter. All of the rest is fluff; boy, do we have a lot of fluff!

How and why did we get so dependant on things we didn’t really need? Where did these ideas of needing something we could survive without come from? I used to think that these ideas came from logic and sensible reasoning, but I know longer think that is true. It is almost as if we have an extra voice in our heads. In addition to the regular angel and devil on our shoulders, it seems we have this permanent Bluetooth lodged in our ears, speaking to our brains. It tells us we need this and that and sends us images of how cool we would look. This “Bluetooth Bug” is hard to ignore. No matter where you are, it is always whispering why we need things we could and should do without. The energy that powers this device is strong and readily available. It draws its energy from our televisions, radios, computers, and phones; it flashes images to us while we are on the road and in the mall. It is the tool of the media.

Tell me what I want!

In our society, media controls the flow of information. Two of the biggest influences on media’s frontlines are TV and the internet. Think back on today. How many clothing ads did you see on the internet? How many car or car insurance commercials on TV? What about fast, cheap food? Advertising tells you what to like and when to like it. When was the last time you saw a commercial for organic farming? How about a commercial that showed how good vegetables are without being dowsed in ranch dressing? I can remember seeing more oil advertisements in the past month than any advertisement for something I actually need. Children’s advertising is even worse. The cereal isle is bombarded with exciting cartoon characters on sugar cereal boxes like bees, rabbits, vampires, and leprechauns. It’s time to get real about who is making your choices; is it you or the commercials?

Do you remember the first cell phones? They were called pack phones. They weighed over a pound and had to be plugged into a car. Now phones weigh six ounces, play games and movies, and connect you to the internet 24/7. Not only was that move unnecessary, but the media makes you believe that it is so important that you are willing to pay $50 extra a month on top of the normal phone service. Phone bills easily reach $100 per month per person in the US. Now add that to the internet service and the cable you already pay for at home and what do you get? You get cheap, fast food. Why? Because many have been mislead by media to believe that it is a great idea to buy cheap, processed food in bulk instead of organic food in order to afford bigger and cooler technology.

It is time to decide what is really important in your life. Is it more important to feed your gas guzzling Cadillac Escalade $80 a week in fuel or feed your children natural organic food that will keep them healthy and energetic? Is it better to spend an hour on the internet with your phone or computer, or is it better to spend 20 minutes making a home cooked meal for your family (Yes, it is possible to make an organic meal for four in less than half an hour). Sure, sometimes organic food can be more expensive than something in a box, but consider how much you spend on frivolous entertainment like internet on your phone, 150 channels on the TV, $70,000 on a car that eats up $90 plus worth of gas a week. Separate the wants from the needs, and give your needs the priority they deserve. Your needs are water, food, and shelter. Not internet, TV, and SUVs.  Get unplugged, and get real. Or maybe we should make an app for that.

Written and Edited by

Joann Agoglia &

Robert Marshall

Women and Weight Loss: The Heavier, the Better

We have trained many different people of all ages with different body types and fitness levels.  Each one is as unique as the next, yet almost all of the women seem to share one common concern. This concern always pops up at the same time during their training. The second they lay their eyes on ten pound dumbbells we hear, “I don’t want to lift heavy weights! I don’t want to look like a body builder,” or “I don’t want big, bulky muscles.” Many clients do not understand that big weights do not equal big muscles despite constant reminders that I lift heavier weights and by no means would be considered bulky. Any trainer will tell you that if a person’s head isn’t committed to what they are doing, they will not be able to perform. This is especially true for women trying to lose weight. So listen up all you women who refuse to lift anything more than 5 pounds or do nothing but cardio workouts hoping to lose weight that never seems to come off.  Here is the truth about lifting those heavy weights.


Let’s start with the reason why heavier weights will not “Pump You Up.”  It is the lack of hormones and body structure that makes most women genetically unable to produce large muscles.  Testosterone is the hormone that helps bulk up.  Women have 15-20 times less testosterone than men.  This hormone is what makes it easy for men to gain muscle so quickly.  Unfortunately, it is the abuse of this hormone that produces abnormally large muscles on men and women.  So if your trainer isn’t slipping you anything in you water or injecting you with something, bulking up should not be a concern.


Now let’s talk about the many reasons why women need weight training.  I haven’t looked at any research numbers or Googled any studies, but I am willing to bet that the number one reason why women start a fitness routine is to lose weight.  There are, however, studies that support me when I say women typically stick to cardio exercise in an attempt to lose weight.  This would explain why the treadmills are always filled up at the gym, and the fast paced cardio step/dance classes are always packed.  The need to lose weight is also the reason why diet pills and so called “healthy eating plans” have become a billion dollar industry. Ahh, how great would it be if all you had to do to lose weight and keep it off was to take a pill or eat prepared meals all day?  But as many of you already know from experience, this doesn’t work, and cardio exercise alone will not be able to give you that trimmed, toned body you want.  As a matter of fact, low calorie diets cause your metabolism to slow down, causing your body to go into starvation mode.  Now add in cardio exercise. Where is your body going to get its energy from?  When your body is given a choice of using fat or muscle for energy, it chooses muscle.  Wouldn’t you?  Just think if you were given the choice of eating a bowl of fat or some lean chicken.  Most of us would pick the meat every time, and so would your body.  Strength training builds stronger connective tissue and increases stability in the joints.  The risk of injury is greatly decreased when joints are stronger and more stable. This makes it safer for you to attend that fast paced cardio class or go for 45 minutes on a treadmill.  By the way, strength training doesn’t take up much of your time. 20 minutes, 2-3 times a week can do the trick.  With a good personal trainer, cardio and strength training can be combined.  Imagine no more 45-60 minute workouts.

Another reason for strength training is increased strength.  The key word here is strength.  Increased strength does not mean large muscles.  Why is it so important?  There are several reasons why strength is vital to your health.  Let’s go over the obvious reasons first.  Muscles need to be strong to support your frame (your skeleton). “But this still doesn’t explain why we need heavier weight,” you may say.  The stronger your muscles, the easier it is to do your daily activities. You daily chores should not push your strength to the limit.  Lifting groceries, laundry, kids, or anything that involves pushing, pulling, and lifting can be potentially dangerous.  If your muscles are strong, you are less likely to have an injury.  Anyone throw their back out lately doing any of those things?

Bone density increases with weight training.  The support the muscles give the bones is critical.  Research shows that weight training can increase bone spinal mineral and enhance bone modeling.  In other words strength training reduces your risk of Osteoporosis.

One of the best reasons for weight training is that it helps you burn fat even when you are not doing anything at all.  Lean muscle increases the rate of resting metabolism; you can burn more fat even when you are sleeping!  For every pound of muscle you gain, you burn 35-50 more calories every day!  Strength train more if you want to lose weight and keep it off; don’t eat less.

Now it is not just about moving heavier weights. It is about knowing how and when to lift heavier weights.  Your muscles will not become stronger if they aren’t challenged, and it is important to work your muscles to fatigue.  It is also important to know how to lift weights.  Proper form is everything when you are weight training.  Without it, weight training can be a dangerous task.  Please seek out a knowledgeable professional. If you need help finding one, please let us know.

Written by Joann Agoglia

Edited by Robert Marshall

High Fructose Corn Syrup

High Fructose Corn Syrup. Here we go. The mother load of sweeteners. The sugar ninja. The undercover low-glycemic brother. Corn's crazy cousin. You've probably heard of it. I would be surprised if you haven't; it is in almost every processed food that we eat from bread to soda, and America has been scarfing it down for years. It is super sweet and cheap, and the tongue loves every second of it. So what's wrong with that?

Wouldn't you like to know? The problem with HFCS isn't just that it doesn't occur naturally in our environment; it's the complexity of HFCS itself. Explaining HFCS outside of a conversation is like explaining your favorite Harry Potter book while including every piece of information that's relevant to the story line from every other book. It just goes on and on. In an effort to keep it short and sweet, I will include links to extra information if you want to get familiar.

The History of HFCS
This part is for history buffs. Even though our history effects our present, we need information for today. In short, HFCS was first made available for mass production in 1970 in Japan. It was then introduced in to the US food market in 1975. For more information on that, check out Wikipedia's page: HFCS.

What is HFCS?
This is where it gets juicy! Let's break down the word itself: High-Fructose Corn Syrup. What is Fructose? Fructose is the sugar that naturally appears in fruit! So how is something high fructose? The normal sugar (sucrose) compound is 50% Fructose and 50% Glucose. If Fructose is the mooching friend that's been crashing on your couch since 2008, Glucose would be the guy who pays the bills. It can be used by any living organism in the world from the lowly amoeba to your brain cells. You get high-fructose when you get more couch-crashers than money makers.

Let's move on to corn. Mmm. Corn. Unfortunately, this isn't the same corn you and I are on good terms with. Cheap, modified corn is often used to make this sweet treat. HFCS uses corn starch. The corn starch goes through a process to become corn syrup (That would be the last word in our breakdown)! Enzymes are added to the syrup to turn part of it's glucose into fructose creating a 45% - 55% fructose to glucose ratio. 45% doesn't necessarily seem high enough, does it? Good news! The syrup is purified to 90% fructose! Fructose 90 doesn't usually appear on shelves. Fructose 90 and fructose 45 are mixed to create fructose 55 (%) which is the main form of HFCS in our processed foods.

Why even make HFCS?
Oh the irony! Despite the process of making HFCS, it is actually cheaper to process than any other sweetener! Here's the double-whammy: it is also sweeter. Fructose is sweet. Really sweet. Check the sweetness scale here. Glucose rates 75 on average. Fructose rates 140, nearly twice as sweet. For a food company, HFCS is the Holy Grail of sweeteners. If you read our earlier blog Is Sugar Addictive, you may agree that sweetness has addictive qualities.

Let's role play for a moment. Let's say you are on the Board of Directors for Coca-Cola and sales are fine, but, well, you and your friends like money. Suddenly, there is a product that is cheaper than the one you are using, and it's better tasting! You would have to be crazy to pass up on this game changer. Would you use it? After all, you can save money even by using a little less of it (since it's sweeter), but you can make more by adding in more. Ah, the refreshing sound of profit.

What's wrong with HFCS?

Coke drinks sold per day! Picture from CNBC

Let's continue with the role play. So now you're making tons of cash. Sales are up and up. However, a few decades later, a couple of people start complaining about things like insulin resistance, obesity, liver damage, and so on. Somehow, they've linked it to your soda. Specifically this new HFCS you've been using. You put a team on it to investigate, but what do you do in the meantime? Do you keep it in the product, or do you go "retro." Of course! Switch back to regular sugar! If they think this new HFCS is bad, they'll think the old sugar is "good!" Brilliant!

While Coca-Cola and the other guys go back to their sugar cane "roots," let's visit the problems behind HFCS that gave rise to public discontent. Unfortunately, the problem is biological. The human body has a hard time processing unnatural fructose. "Hold up. You said fructose was in fruit. Is fruit bad for you?" No, of course not. Fruit contains "free fructose," or fructose with fiber, which is absorbed in the large intestine. Through a little biological magic, the fructose is fermented by colonic flora (bacteria) and removed from the body. Processed fructose (sucrose, HFCS) is absorbed in the small intestine and sent to the liver. This is where the trouble begins.

To make a long story short, the fructose is turned into fat and stored in the liver causing it to look much like cirrhosis. Diets high in fructose are also linked with gout, cardiovascular disease, and insulin resistance, also known as metabolic syndrome. Additionally, HFCS doesn't trigger a "full" feeling. I will not go into detail about these issues because they are rather complex. However, DR. Robert Lustig will. You can view his lecture on Youtube.

Where is HFCS?

That would be the million dollar question. What are you eating that has HFCS in it? Well, if it is bread, soda, sports drinks, candy, or even cereal, you're probably eating HFCS. How can you know for sure? Refer back to "Dextran, Maltose, Turbinado, Galactose, and Sorbitol" Could these be the new Transformers? Read the labels! A product with HFCS in it will usually refer to it by name. However, it may also be referred to as just "corn syrup." Refer to this list for some specific products that contain HFCS: www.accidentalhedonist.com. Keep in mind that this list stopped keeping track in 2008 because the number of products was overwhelming. And, as always, your best bet to avoid these products is to educate yourself and eat local, organic, unprocessed foods! If you have questions about this topic, please post in our comment section!

PS. Blue Agave is not a health food. It can sometimes contain 75% fructose. Sorry.

Written by Robert Marshall

Who's your daddy?

I hope it’s not this guy.  If you are unaware of how much sugar is in your daily diet, he just may be. 

Of all of the blogs that I have written this one has been the most eye-opening for me.  I am always preaching the dangers of sugar to anyone who will listen, but when I did the research for this blog, even I was surprised.  I know that sugar is laced in too many of our foods and drinks and in large amounts, but I didn’t think it was this bad.  I wanted to show you just how much sugar was in some of the foods you may be eating.  I got this idea from a web site called sugarstacks.com.  I do recommend this web site to anyone who wants to see more pictures like this but I disagree with their picture of the fruits and vegetables pictures. As you will see sugar cubes are stacked near a food or drink to show you how much sugar is in that item.  Sugar cubes are refined sugar (Check out my blog Dextran, Maltose, Turbinado, Galactose, and Sorbitol. Could these be the new Transformers? If you don’t know what refined sugar is).  There are no refined sugars in fruits and vegetable, so it is misleading when they show pictures of sugar cubes stacked next to fruits and vegetables.  I hope you enjoy these pictures and find them inspiring enough to start cutting back your sugar intake.  Enjoy!

Everyone knows that soda is bad for them. This is why.

This is a one cup serving size.

This is ¾ of a cup serving size.  As you can see this bowl is only 2 inches high.

This bag is only .9oz.  The bag advertises 100% of your daily intake of vitamin C and 0% cholesterol. Too bad the vitamin C is not in its natural form.

I used to eat one of these a day.  When I stopped I lost 5 pounds.

This bag is only 1 oz. Apparently, actual fruit is not sweet enough for Ocean Spray, so they add their own opinion with extra sugar.

This is a 1 cup serving size.  My son loves this stuff and never drinks just one cup. He usually downs the whole thing. So I showed him the next picture.

He told me he thought it was good for him because he see all of the pro athletes drinking it on TV.  By the way, it has almost your entire daily intake of salt in it.

This is ¼ cup serving size. Syrups are dense forms of rich sugar.

This bar advertises only 90 calories.  It isn’t even 4 inches long.

I found it strange that this Special K bar had more sugar than the chocolate drizzle one.

This is ¾ cup serving size.  Yes, it is made from oranges, but the sugar is separated from the vitamin, minerals and fiber so it is just like refined sugar.

This is ¾ cup serving size.  This box boasts it is the breakfast of champions.  It has pictures of pro athletes on the back who claim to have helped develop this cereal.  This is not the kind of breakfast you should be eating if you want to be healthy.

If you have a favorite food and you would like to see the sugar amount displayed like this please let us know.  We will be glad to show you.

Check in later for our last sugar article highlighting high fructose corn syrup and its effects on your body!

Written by Joann Agoglia
Edited by Robert Marshall

Big Oil has done it again. ExxonMobil spills 42,000 gallons of crude oil in Montana river.

View the story here.
So big oil has once again violated our environment, our property, and our lives. One of ExxonMobil's pipelines burst in the Yellowstone River in Montana. Although the Huffington Post does not say when the leak was noticed, cnn.com says that the spill was reported at 11:30pm on Friday, July 2nd. Judging by the wording, that does not necessarily mean that was when the leak started.

ExxonMobil's spokeswoman Pam Malek said the pipeline leaked 750 to 1,000 barrels of crude oil. I guess that doesn't sound like much. So how many gallons is that? When you figure in 42 gallons per barrel, it comes out to 31,500 to 42,000 gallons (apparently most officials are leaning towards the 42k)! To put this in to perspective, if you were to fill up a swimming pool with this oil, you could fill up a space that is 5ft deep,  25ft wide, and 45ft long!

Well, how bad could this be? 140 people were evacuated because of the possibility explosions and the overpowering fumes. Not so much can be said for the wildlife. 

Visit msnbc.com for breaking news, world news, and news about the economy

Take note of the televised version of the story. The tag reads "1000 gallons," not "1000 barrels." And the cover-up begins...

OK. Well, mistakes happen. At least it isn't the Gulf Spill, again. ExxonMobil isn't that bad, right? Let's have a brief history lesson, shall we?

March 24, 1989, Prince William Sound, Alaska - An Exxon tanker crashes and spills 260,000 to 750,000 barrels (10,920,000 to 31,500,000 gallons). Why such a huge difference between the two numbers? Exxon wasn't "sure" how many barrels actually broke open and leaked. Those that did not may still be sitting at the bottom of the Sound. By the way, an olympic size pool holds 660,000 gallons of water.

2006, Jacksonville, Maryland - A break in an underground gas line leaked gasoline throughout an affluent neighborhood. The neighborhood gets its water from its wells which may have been affected. 400 people are still locked in a suit with Exxon.

May 1, 2010, Akwa Ibom, Nigeria - Of course, all oil spills do not occur in America. Africa is afflicted with careless spills by many companies. Chances are that you will never hear about them... In Akwa Ibom, an ExxonMobil pipeline burst, spilling over one million gallons of oil in to the Niger Delta. The delta feeds farms and drinking water. When the Nigerian people protested, they were attacked by security guards. The Niger Delta has 606 oilfields and supplies 40% of America's imported oil.

So what do we do with this information? There are a few things. A few decades ago, Americans were fond of boycotting. Whenever someone was screwing things up, we would stop using it. A few oil companies to be mindful of would be ExxonMobil, Shell, and BP. Remember seeing those people at BP right after the Gulf Spill? Yeah. We shouldn't be going there. We can also invest our time and money in Green solutions. "But I don't have that kind of money!" That's because the oil companies are trying to keep Green solutions out of the mainstream, but sometimes the right thing to do is the hard choice. Spend less on an SUV or other expensive sports car, and spend more on solar panels, Green tech., etc. Your move, America.

Written by Robert Marshall
Edited by Joann Agoglia

"Dextran, Maltose, Turbinado, Galactose, and Sorbitol" Could these be the new Transformers?

These are all forms of modified sugar (sugars that have been “transformed”) so I guess in a way they can be referred to as ‘Transformers”. Sugar is modified through a process known as refining. Refining extracts the sugar from the sugar cane plant and some other fruits and vegetables. Refined sugar is America’s favorite food additive. In fact it is the number one food additive. We consume 10 times more sugar than all of the other 2,500+ food additives combined. Salt is a very distance second. Most of the health community will tell you that refined sugar is the reason why America is getting fat and sick.

 If dextran, maltose, turbinado and sorbitol were transformers, they would be Decepticons. These sugars and others like them hide in food and drinks under all types of aliases. Products labeled “no sugar added” aren’t always telling the whole truth. You need to read the ingredients. If you have processed food in your house which is anything in a box (like your cereal, snack food, health bars), a bag (like frozen food, cookies), a can (like soda, soups, sports drinks), a jar (like jelly, peanut butter), a carton (like drink boxes, fruit juice), a bottle (like flavored water specialty drinks), or a plastic container (like precooked or prepared food) then you have food with refined sugar in it.  As a matter of fact, most of your food will have one or more of these ingredients in it. Get ready. Here are some other names for sugar.

1.                       Barley malt 2.                       Beet sugar 3.                       Brown sugar 4.                       Buttered syrup 5.                       Cane juice crystals 6.                       Cane sugar 7.                       Caramel 8.                       Corn syrup 9.                       Corn syrup solids 10.                   Confectioner’s sugar 11.                   Carob syrup 12.                   Castor sugar 13.                   Date sugar 14.                   Demerara sugar 15.                   Dextran 16.                   Dextrose 17.                   Diastatic malt 18.                   Diatase 19.                   Ethyl maltol 20.                   Fructose 21.                   Fruit juice (any kind) 22.                   Fruit juice concentrate 23.                   Galactose 24.                   Glucose 25.                   Glucose solids

26.                   Golden sugar 27.                   Golden syrup 28.                   Grape sugar 29.                   High-fructose corn syrup 30.                   Honey 31.                   Icing sugar 32.                   Invert sugar 33.                   Lactose 34.                   Maltodextrin 35.                   Maltose 36.                   Malt syrup 37.                   Maple syrup 38.                   Molasses 39.                   Muscovado sugar 40.                   Panocha 41.                   Raw sugar 42.                   Refiner’s syrup 43.                   Rice syrup 44.                   Sorbitol 45.                   Sorghum syrup 46.                   Sucrose 47.                   Sugar 48.                   Treacle 49.                   Turbinado sugar 50.                   Yellow sugar

It is very hard to escape this invasion. If they were Decepticons we could fight them with Autobots. In this case the Autobots are information. Being informed is your best defense, but it is hard to fight against something if you don’t know how bad it is for you. These Decepticons often disguise themselves as health food. For example, I love pineapples, but I hate cutting them. So I went to the store looking for canned pineapples.  Each one was packed in pear juice. Now you may ask what is so wrong with pear juice; it comes from something that is good for you.  If you read yesterday’s article you may remember reading about the apple and how the natural sugar in the apple is bound together with the fiber, vitamins, and minerals. Once that sugar is separated from them, it becomes nothing more than a sugar cube.

To arm your defense, you should become familiar with reading labels. Not the front label that’s loaded with rich, colorful pictures of food and farms, or the bold lettering with eye catching phrases. And not even the nutrition labels because they can also be deceiving due to the changing portion sizes. You need to read the ingredients. If you don’t already know, the ingredients are listed in order from the greatest to the least amount. The ingredients will give you insight to things about the product the rest of the container cannot.

Reading labels is the first step to realizing what you are consuming. They will tell you if you are eating chemicals, preservatives, sugars, or anything else that can negatively affect you. Nothing is more important than your health. The best thing you can do for the ones you love is to take care of yourself so you can take care of them. What you are eating plays a large part in this. You wouldn’t put bad fuel in your car, and you shouldn’t put bad food in your body.

Now that you know how to find the sugar in your favorite food and drinks, do you know how much is actually in them? Come check out our next blog to see what you’ve been eating!

Written by Joann Agoglia
Edited by Robert Marshall