Info

Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast pasted, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
RSS Feed Subscribe in iTunes
Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer
2017
July
June
May
April
March
February
January


2016
December
November
October
September
August
July
June
May
April
March
February
January


2015
December
November
October
September
August
July
June
April
March
February
January


2014
December
November
October
September
August
July
June
May
April
March
February
January


2013
December
November


Categories

All Episodes
Archives
Categories
Now displaying: July, 2017
Jul 18, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com/review 

 

Today's episode of the Open Sky Fitness Podcast is all about dairy, specifically on milk. Devon and I will be going to great detail about the following topics:

  • The history of dairy and milk
  • Why are humans consuming it
  • The pros and cons of milk
  • Which foods have more nutrients than milk
  • Specific studies done about milk
  • Raw Milk vs. Pasteurized Milk
  • Our recommendations

We have a ton of great information here and hope you find it very beneficial. As always, you can contact either Devon and I to talk more about dairy and nutrition or jump on over to our Open Sky Fitness Facebook Group and talk about it there with us and other listeners.

 

The History of Dairy

 

"65% of the world is lactose-intolerant so why are we even drinking it? Why those people intolerant when other people can consume it?" -Rob Dionne

 

We began to consume dairy around 10,000 BC when agriculture became part of civilization.

Drinking milk began in northern Europe in the Scandanavia region where Denmark, Norway, Sweden, and Finland are located.  Because there was a lack of sun and due to the climate, they experienced longer winters and could drink it more often during the year. Therefore, these ancestors were able to consume and properly digest milk which gave them the advantage to be healthier and pass on their good genes for future generations.

Because our Scandinavian ancestors were not receiving enough Vitamin D, Calcium, and Vitamin K from the lack of sun, milk was able to provide them with these nutrients.

Romania and Hungary were some of the first European countries to begin consuming dairy. Over time, the consumption of dairy became more popular in western Europe from Italy to England. Around 6,000 years ago, they began to eat fermented milk in the form of cheese, butter, and yogurt.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Why Are Some People Lactose Intolerant?

If a person is lactase persistant, then they're able to produce the enzyme, lactase, which allows them to consume and digest the carbohydrate, lactose, and be lactose tolerant.  If you're lactose intolerant, then your body is unable to properly break down and digest dairy.

People who are descended from Asia, Africa, Mexico, or who have a Native American background have a 75-90% of being lactose intolerant. 

The origins of lactase persistent or the ability to digest dairy happened in Central Europe. Again, the most lactose tolerant populations are in the Scandinavia region - Sweden, Finland, Norway, and Denmark who probably had ancestors that emigrated from Central Europe.

 

Is Milk THAT Nutritious?

The US Department of Agriculture recommends drinking 3 cups of milk per day to have healthy bones and avoid osteoporosis. However, a Harvard study showed that large amounts of calcium including the FDA's suggestion of 3 cups of milk or more a day can actually lead to higher chances of having ovarian or prostate cancer.

In another study, dairy did not benefit post-menopause women with osteoporosis. However, fermented dairy like Kefir and aged cheese can be beneficial.

But don't let those studies keep you back from consuming milk and other dairy products. Milk is nutritious and does have great benefits. It's just not as nutritious as we once thought it was.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Pros of Milk and Dairy

Some benefits of milk include the fat that it's super easy to find everywhere, has good nutrients, it's delicious, it's inexpensive and it's a great source of dietary fat and protein. In fact, if you do want to gain weight such as for building muscle, it's really great to drink it as long as your body can actually digest it.

And even though it might not help improve osteoporosis, it's still good for the bones and has lots of calcium. 

 

Cons of Milk and Dairy

Even if milk and dairy products do have a lot of good benefits, there are some negative factor as well such as:

  • Lactose intolerant
  • Allergies
  • Growth hormone levels
  • Estrogen hormone levels
  • Acne
  • Asthma
  • Bone loss
  • Ovarian and prostate cancer

 

Foods That Have More Nutrition Than Milk

Even though milk has a ton of great nutrients like calcium, protein, potassium, and Vitamins B12 and D, you can get the same and even more from whole foods.

Calcium - One cup of each matches a cup of milk which contains 300 mg of calcium:

  • Collard greens
  • Beets
  • Kale

You can get more protein from:

  • Meats
  • Fish
  • Nuts
  • Soy
  • Seeds

While there may be 300 mg of potassium in 1 cup of milk, there's just as much or more in:

  • Bananas
  • Apples
  • 1 cup of coconut water has 600 mg
  • 1 avocado has 900 mg

In 1 cup of cottage cheese, you may have 16% of your Vitamin B12, but there's 300% of it in just 1 ounce of beef liver.  Also, salmon has 400 IUs of Vitamin D and 3 ounces of sardines has 100% amount of Vitamin B. 

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Lactose Intolerant vs Dairy Allergy

If you have a dairy allergy, your body wants to attack the casing or the protein in the product. If you're lactose intolerant, your body is unable to digest the lactose in the milk

 

You have a dairy allergy if you notice the following symptoms:

  • Swollen lip, tongue, throat, or face
  • Skin reactions like a rash, itching, or hives
  • Congestion
  • Wheezing
  • Coughing

 

Not much you can do for casing allergies, but you cannot have milk at all whatsoever. Some people may say it's okay to have ghee, but even that has some casing in it.

Signs that you have a whey protein allergy include some redness around the eyes or nose, watery eyes, and a rash.

If you're lactose intolerant, you'd experience the following signs within 30 minutes to 2 hours of eating:

  • Gas
  • Bloating
  • Diarrhea
  • Stomach cramps

When our stomachs rumble, it usually means we're hungry. On the other hand, after we've eaten, our stomachs making sounds means that it's having problems digesting the food and there's an excess amount of gas in the stomach.

On solution is the eat protein isolated whey which can help your stomach.

 

The 3 Types of Lactose Intolerance

Type 1 - The ability to tolerate and digest lactose decreases with age. In your 20s you could, but now in your 40s, you can't tolerate it because you cannot produce the lactase that is necessary to break it down.

Type 2 - You have a lactase deficiency in your small intestine

Type 3 - Congenital deficiency when a baby is born with little or no lactase.

 

Raw vs Pasteurized Milk

We've been drinking pasteurized milk for decades, but what about raw milk? What pros and cons are there to consuming raw instead of pasteurized milk?

If you choose to drink raw milk, it has to come from a source that's close to you because it only lasts 3-7 days before it goes bad. However, you can freeze it for up to a year. Just make sure you shake up really good first before putting it into the freezer.

Compared to pasteurized milk, there's a higher chance (up to 25%) of getting e. coli bacteria into your system. Make sure you choose a farm that is well cleaned and sanitized in order to avoid e. coli.

Some communities only drink raw milk and they have the best teeth and jaw structure because of the nutritional value.

In studies, raw milk has the following benefits:

  • Help children with asthma
  • Extra enzymes to digest it
  • More probiotics
  • Helps improve skin conditions:
    • Psoriasis
    • Eczema
    • Acne
  • More Omega 3 fats
  • Fewer Omega 5 fats

While raw milk can help improve asthma and acne, pasteurized milk actually makes it worse. 

 

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week's episode OSF 156- Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health

1:55  Today's episode: Dairy and specifically, milk

2:40  Shout out to our online OSF Facebook Podcast group!

3:00 Contact Rob and Devon for One -on- One coaching

4:00  Why is milk a popular topic right now?

4:45  Why are some people able to consume dairy and not others?

11:00  When and how we started to consume milk

16:20  Milk nutrition vs Whole Food nutrition

23:00 Pros of milk and dairy

25:30  Cons of milk and dairy

26:30  The differences between a milk allergy and being lactose intolerant

30:00  The 3 Types of Lactose Intolerance

31:00  Signs of being lactose intolerant

35:00  Symptoms of being allergic to the casing in milk

37:45  Signs you have a whey protein allergy

38:00 Hormones and dairy

47:00  Is dairy necessary for Osteoporosis?

52:20  Why more milk can increase a women's chances of having ovarian cancer or men of having prostate cancer.

55:00  Raw vs Pasteurized MILK

1:01:10 Closing comments with Rob and Devon

1:06:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 157 - Milk: Why Do We Even Need It? We hope you have gained more knowledge on how to be a healthier you.

Jul 11, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com

 

How Wheat, Carbs, and Sugar

Can Negatively Affect the Brain

 

On this week's episode of the Open Sky Fitness Podcast, we're very excited to have Dr. David Perlmutter on the show! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan.

With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what's underlying them and create programs to target the mechanisms that cause these diseases in the first place.

What You'll Hear on Today's Show

We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.

 

The Truth About Coconut Oil

 

"Basically what you're looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil." - Dr. David Perlmutter

 

Unfortunately, we didn't get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn't Healthy. It's Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter's from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won't want to miss out on that!

 

The Grain Brain Lifestyle

https://www.youtube.com/watch?v=mxnRwAlGC-o

 

The Root of Inflammation:

The Brain and Gut Connection

 

"The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain's destiny." - Dr. David Perlmutter

Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain.

Besides food, there are many other factors that affect the gut and brain including:

  • Bacteria
  • Medications
  • Environment Toxins
  • Lack of Sleep
  • Stress
  • Little Exercise

All of these play an important role in the gut's health and it can explain a lot of different factors such as:

  • Poor Immune System
  • Diabetes
  • Celiac Disease
  • Autism
  • ADHD
  • Adult Obesity

 

The Problem with The Standard American Diet

Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it's just been a couple of hundred of years since we began to refine sugar.

These have been part of the most dramatic events that have affected the human body in the course of mankind thus far. 

Since we've introduced processed foods and sugary drinks into our diets, we've noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them.

Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.

 

Artificial Sweeteners and Obesity

https://www.youtube.com/watch?v=fYCSSHkD8SA

 

Why Fat Is Good For Us

 

"Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it's starving and store fat. That's what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese." - Dr. David Perlmutter

 

Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be.

To live healthy and ward of diseases like dementia and Alzheimer's, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions.

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week's episode OSF 155 - All You Need to Know About Sugar Substitutes

2:05  This week's guest: Dr. David Perlmutter

2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon's thoughts

11:15  Introduction to Dr. David Perlmutter

16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain.

19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter's inspiration

20:50  How our evolved diet has affected the human brain and body

23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer's and dementia?

26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer's and dementia.

27:50  How do you communicate with other physicians about your views?

31:20  Why is it so important to understand how inflammation and gut health affect our overall health?

34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section.

39:00  Can mother's do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn't an option?

41:00  What should we be doing to eat better? Why should we be eating more fat?

45:20  Where we're going now as far as our nutrition intake compared to the 1900s.

48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics.

49:00  The media's influence on health and nutrition information.

51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet?

56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it?

1:02:00  About Dr. Perlmutter's latest book, The Grain Brain Whole Life Plan.

1:06:00 Closing comments with Rob and Devon

1:08:15 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 156 - Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

Jul 5, 2017

Get the show notes here!

Please leave us a review at http://openskyfitness.com/review

 

The Benefits of Sugar Substitutes

Even though all types of sugar are readily available to us, that doesn't mean they're actually okay to consume. When you think about it, we weren't even designed to consume sugar and processed foods. Our ancestors didn't have candy bars, ice cream, or diet soda on hand. The only sugar that was available to them were fruits like dates or honey.

On today's episode, we're sharing with you why natural sugar is a much better substitute for regular table sugar and alternative sugars. However, we're not advocating that you eat all the natural sugar that you want whenever you want. Rather, we hope that you use this knowledge to know that their are better, whole food sugar substitutes out there that you can consume whenever you want something sweet.

 

"We're not designed to be consuming sweet things all the time. So if every drink or food that you consume has to have some sweetness, there's an issue there. You're probably over-sensitized to sugar." - Rob Dionne

 

In this episode, we dive deep into each type of sugar substitute, why or why not they're good substitutes, the latest scientific studies and more. 

slide image

Substitutes for Table Sugar

 

"The FDA just allowed big food and sugar companies to label high fructose corn syrup as natural sweetener." - Rob Dionne

 

Sugar is a 1:1 ratio combination of fructose and glucose. While glucose is good for your body, fructose is the problem. In addition, more and more fructose is being added to high fructose syrup and it's hidden under the label, natural sweetener

 

Rather than relying on product marketing and ingredient labels to tell you whether or not something is healthy, we hope the knowledge that we're sharing with you in this episode will help you make the best choices possible for your health.

Several Substitutes for Table Sugar Include:

  • Natural Sugar 
  • Sugar Alcohols
  • Artificial Sweeteners 

 

Natural Sugar Substitutes

Natural sugar substitutes include:

  • Stevia
  • Raw honey
  • Natural maple syrup
  • Molasses
  • Dates
  • Date sugar
  • Coconut sugar
  • Sucanat
  • Pure Glucose and Pure Dextrose
  • Agave

 

"We're not saying, 'Go on and have as much of these natural sugars as you want. We're saying these are treats and if you want something sweet and they're better replacements than table sugar. They're not a daily ingredient and you want to be careful with how much you use because they will change your insulin levels and too much will lead to weight gain." - Devon Dionne 

 

Stevia

Stevia is a plant from Paraguay that has very sweet leaves. There are two types - white powder and green powder. White powder is highly processed and green powder is less processed, but more bitter.  Stevia is often highly genetically modified so you should look for one that is Organic and non-GMO.

Stevia has a lot of anti-oxidants, but is 300x sweeter than sugar. You probably don't want to bake with it unless the recipe is Stevia specific.

It's great for people who have diabetes and has a lot of anti-diabetic properties to help blood sugar. 

 

Raw Honey

 

"The thing about honey, maple syrup, and other natural sugars is that they are whole foods. Specifically, honey is a  wonderful whole, full food to consume." - Devon Dionne

 

Raw honey has so many antibacterial and anti-fungal properties that can help boost your immunity. It helps improve brain health and is free from radicals. Plus, it's great for healing herpes on lips, dandruff in your hair, for acid reflux, as a moisturizer, and it can create melatonin in your body. Just take a teaspoon of honey before you go to bed and it will help you sleep better. Pus, that it can act like a vaccine for you and your allergies by eating honey that has been made from local bees.

In addition, it can be used as a cough syrup to help inflammation and alleviate coughs as it coats the throat. 

 

Image result for natural sugars

 

Natural Maple Syrup

Natural maple syrup doesn't have as many health benefits as honey, but has some nutrients in it such as:

  • Zinc
  • Magnesium
  • Potassium
  • Calcium

Plus it contains other electrolytes that your body needs to replenish after a workout. You can even add some natural maple syrup into your post-workout drinks, tea, or coffee for as sweet boost.

Always look for products that are darker and labeled as grade B or C because they have more anti-oxidants and are less processed compared to lighter or grade A products. 

 

Molasses

Molasses is refined table sugar and because of this process, it's a lot more nutrient dense and has tons of vitamins including:

  • Manganese
  • Magnesium
  • Potassium
  • Iron
  • Calcium

 

Dates

Dates are packed with tons of good glucose and nutrients such as:

  • Manganese
  • Magnesium
  • Potassium
  • B6 vitamins

It's good to help balance electrolytes and is high in fiber. However, it's also very high in sugar so you don't want to eat a ton at once. 

Date sugar can be good for baking, but it doesn't melt well. So, it's ideal for baking a cake, but not as the frosting.

Image result for dates

 

Coconut Sugar

Coconut sugar is half the gylcemic index of sugar so it's an excellent substitute for table sugar. In fact, both have a 1:1 ratio. It's really ideal for people who are pre-diabetic or are diabetic.

 

Sucanat

Sucanat is pure dried sugar cane. It has more molasses than brown sugar, but  it is still not as moist. Even though it's less processed and better than white sugar, it's still not necessarily the healthiest choice.

 

Pure Glucose and Pure Dextrose

Pure glucose and pure dextrose are the same thing. They have the sweetness of sugar, but no fructose to negatively affect the body. It's not a whole food like dates, raw honey, or natural maple syrup, but it's still an option.

It's not low on the gylcemic index and it will spike your insulin levels, but it' doesn't have the same negative affects that table sugar does.

Some forms of pure glucose and pure dextrose include:

  • brown rice syrup
  • glucose powder
  • multadextrose

Glucose powder and multradextrose can be added to a protein shake after a workout to help gain mass and add carbs. You can also cook with both for a 1:1 ratio.

 

Agave

Agave was a huge fad and has practically zero benefits. In fact, it has more fructose than fructose corn syrup! It's incredibly highly processed even though it derives from a natural plant.

For a better sugar substitute, you can easily switch it out with raw honey. 

 

Sugar Alcohols

Sugar alcohols are derived from a natural source such as a wood or a root of a plant. They can be more sweet than sugar or almost as sweet as sugar, but they have less carbs and calories than sugar.

Sugar alcohols are good for diabetics and are more natural than artificial sweeteners.

Especially if you're following either a  Ketogenic or low-carb Paleo diet and trying to lose weight, sugar alcohols can be a really good alternative to sugar when you want something sweet from time to time. However, they're not completely calorie or carb free so you should keep that in mind.

Even though sugar alcohols are a good alternative, they're not whole foods and so they're not nutrient dense meaning they lack a lot of vitamins and minerals. 

 

A list of sugar alcohols include:

  • Sorbitol
  • Xylitol
  • Maltitol
  • Lactitol
  • Mannitol
  • Erythritol

xylitol, erythritol, sugar alcohols, side effects of sugar alcohols

 

Xylitol is being looked at as a possible medicine to help prevent cavities and promote bone growth. It could be a possible treatment for osteoporosis in the future.

In general, sugar alcohols can be hard on the gut. If you're following a FODMAP Diet, you don't want to consume any because those are the carbs you're trying to stay away from in the diet. 

 

Sugar alcohols haven't been around long enough for us to really understand what the long-term side effects will be on anyone. However, the follow side effects are common, even in gum and mints that list sugar alcohols as ingredients:

  • Bloating
  • Flatulence
  • Diarrhea
  • Fermentation in the gut

 

Artificial Sweeteners

 

"Biologically, we're not designed to digest diet sodas and processed foods." - Rob Dionne

 

Artificial sweeteners are man-made sweeteners that you see in little sugar packets at a cafe or in the kitchen at your office. It's important to stay away from artificial sweeteners as much as possible.

Image result for artificial sweeteners

 

Artificial sweeteners and common brand names include:

  • Saccharin - Sweet' N Low
  • Acesulfame - Sonnet and Sweet One
  • Aspartame - NutraSweet and Equal
  • Sucralose - Splenda
  • Neotame - Produces methanol like Aspartame, but in higher quantities

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week's episode OSF 154 - Nicole Visnic: The Truth about Individual Nutrition Needs

2:00  Happy 4th of July!!

4:00  Today's topics: What are sugar substitutes and what are the differences?

6:20  Contact us for One-on-One Coaching

8:00  Why it's important to talk about sugar and sugar substitutes

11:15  What is sugar?

12:30  Substitutes for Table Sugar

17:20 Good natural substitutes to replace table sugar

18:00  Stevia

25:00 Raw Honey

28:20  Natural Maple Syrup

31:30  Molasses

33:40  Dates

36:25  Coconut Sugar

38:00  Sucanat

39:15  Pure glucose and pure dextrose

42:55  Agave

44:05  Sugar Alcohols

55:45  Artificial Sweeteners

1:10:00  The dangers of diet sodas

1:13:30 Closing comments with Rob and Devon

1:21:20 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

 

Support This Podcast

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 155 - All You Need To Know About Sugar Substitutes! We hope you have gained more knowledge on how to be a healthier you.

1