how do DATES effect your BLOOD SUGAR

i am currently putting the final touches on the #ALPHA SWEETS baking book

revising recipes, adding spices & checking baking times
taste testing is one of my favorite parts.......

while enjoying one of my VEGAN banana muffin tops, i wondered what would it do for the taste to add a few chopped dates into the mix. the result was a sweeter, more texturized treat.  i had to stop my self.  if the sweetness has increased that much, what is the effect this treat has on your BLOOD SUGAR?

what i found on my journey of informative reading was

A) most dates i consume are grown locally = BONUS

B) they DO NOT effect your blood sugar levels

DATES are a low glycemic food.  some tests have shown that they do NOT send diabetics into blood sugar spikes!  they are loaded with fiber, so not only do they add to your tastebuds, but dates aid in colon cleansing (had to do it).  fiber definitely keeps nature flowing but also lowers your cholesterol.  it does this because dates are an insoluble fiber, which means they bind to fat & cholesterol to carry it out of the body. #yippie

bring on the DATES!!!!!!
as well as other natural sweeteners i use in ALPHA SWEETS such as 
cranberries, raisins, dried cherries, apples, coconut & maple syrup

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Baking Soda vs Baking Powder

I have always wondered the difference.

Both, when mixed with salt cause your baking to rise.

BUENO .....that we understand.

But sometimes recipes call for each of the "baking" products as well as salt

WHAT GIVES (what era is that even from?)

In the case of baking powder or baking soda, they act rising agents via a chemical reactions 

that releases carbon dioxide gas. 

These ingredients are used in QUICK BREADS, 

since other ingredient such as yeasts are used for the same purpose but in a longer baking process. 

I use then in my muffins, scones & cookies.

BAKING SODA is an alkaline, and when you mix in something acidic, like vinegar, it will release gas.  It will work in recipes that include acidic ingredients like buttermilk, sour cream, lemon juice, yogurt and so on. Molasses is also acidic, as well as honey. Baking Soda is activated when moistened.

BAKING POWDER, is nothing more than baking soda with some sort of acidic compound already included.  This can be considered MORE POWERFUL since it is activated not only by the salt & to expand, but ALSO THE HEAT.

 

FINALLY ANSWERS!!!!
The reason why both soda and powder might be used in a recipe is because you might have enough soda to neutralize the acid, but not actually enough to lift the batter. In these cases, a little baking powder will give the extra lift needed to make the recipe perfect. You could use baking powder alone, but then your finished baked treat might taste too acidic. Meaning, depending of the amount of the other ingredients you might need to add some extra FLUFF!

IN OTHER WORDS......FOLLOW THE RECIPE IF YOU WANT THE END RESULT!

Spice thangs UP

Does your metabolism need a kickstart?

Spicy is the way to go.........

On top of increasing your water intake, getting your cardio, sleep & healthy snacking in between meals, a mouth full o'fire could do the trick.

According to Penn State, eating foods spiced with hot sauce can increase your body's metabolic rate by up to 20 percent. This increase in your body's metabolism can last for as many as 30 minutes, making spicy meals a viable option for temporarily speeding up your metabolism. Black pepper and ginger have similar effects.

A tablespoon of chopped red or green chili pepper will get the job done. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes. Add hot sauces such as Tapatio, Tabasco, hot mustards, even wasabi, salsas or my personal favorite ALL SPICE CAFE.

Hot foods activate pain receptors in the mouth, which cause the release of endorphins, the body's natural feel-good chemicals," says Anne Kulze, M.D

Capsaicin in Hot Peppers

A chemical called capsaicin is the key player responsible for the metabolic-speeding effects of certain hot sauces. Interestingly, capsaicin is often also used as the active ingredient in certain ointments for aching muscles due to the "heat" it produces. Although hot sauces often contain many other, non-spicy ingredients such as vinegar, salt and seasonings, it is the capsaicin content of the "active ingredients" in hot sauce--spicy peppers--that causes a temporary increase in body temperature and metabolism.

Canadian researchers looked at a group of adult men and found that those who were served hot sauce with appetizers before a meal went on to consume on average about 200 fewer calories at lunch and in later meals than their peers who did not have anything with capsaicin. The researchers suggested that capsaicin may work as an appetite suppressant.

WOULD YOU NEED ANY MORE REASONS TO HEAT THINGS UP?

FOR MORE IDEAS ON A META-BOOST CHECK OUT SOME OF DR OZ'S THOUGHTS

bucket list = WOMENS HEALTH MAGAZINE

STEP ONE TO BEING ON THE COVER OF WOMEN'S HEALTH MAGAZINE

-DOING A WORKOUT VIDEO FOR THEIR WEBSITE

STEP TWO BRINGING ME CLOSER TO BEING ON THE COVER OF

WOMEN'S HEALTH MAGAZINE

-A WH SPONSORED CONTEST TO WIN A SESSION WITH ME IN BOTH NYC/LA

MORE DETAILS TO COME, STAY TUNED

SHARE/LIKE THE VIDEO ON 

WOMENSHEALTHMAG.COM

AND FOLLOW ME ON TWITTER FOR CONTEST RULES & WINNINGS!

@JosAlphaVenice

Correct your SQUAT

I RECEIVED AN EMAIL THE OTHER DAY THAT READ AS FOLLOWS:

I really hate to bother you with a work out question, but you are really the only one I know to ask. I've been doing squats for weeks now every day. I feel it in my thighs big time, but my Glutes are never ever sore. I've watched youtube videos on how to do a proper squat, and my form is spot on what they are doing. Do you have any suggestions as to what I should change or maybe a suggestion for better Glute workouts..??

Any fitness professional will tell you that there are more people out there squatting incorrectly than correctly.   

Way to be aware of your body lady!  That was the perfect question to ask.  The first thing to do is to break down your squat, then retain yourself to use the appropirate muslces & posture. 

After making some minor corrections, I would then recommend trying a few activities to make sure your glutes are 

AWAKE & FIRING!  

MY RESPONSE:

TRY THIS: Lift your toes slightly in your shoes, keep the weight back like you are sitting in a chair with the weight predominantly in your heals. Try to only sit to 90 degrees. This will ensure that you wont tuck your hips.  

If you still don't feel it..... do multiple hip bridges to activate your glutes before you attempt your squats.

HIP BRIDGE: Lay on your back with your feet on the floor in a sit up position.  Lift your toes up so only your heals are touching the ground. Push your hips up to the ceiling and squeeze your tush. Tap your tush to the floor without putting any weight into it for 30 reps
 
(please ignore is horrendous sneakers)

SOME OTHER HELPFUL TIPS:

Let's check to make sure your knees arent crossing over your toe line. Stand facing a wall with your your toes & chest pressed up against it.  palms are on the wall.  Hinge at your hips and slide down the wall. Ideally you will start only sitting to 90 since most people have problems with getting their glutes to fire.  You need to learn how to use the backs of your legs to protect your knees.

I WOULD LOVE TO HEAR YOUR FEEDBACK.

WHAT DID YOU NOTICE?

HOW DID THIS CHANGE THE WAY YOU SQUAT?

ARE YOU NOW GETTING INTO YOUR GLUTES?

IF YOU ARE STILL HAVING ISSUES, HAVE SOMEONE TAKE A 10 SECOND VIDEO OF YOU DOING A FEW SQUATS WITH YOUR ARMS CROSSED IN FRONT OF YOUR CHEST.  EMAIL IT TO ME JOS@ALPHAVENICE.COM

I WILL SEE WHAT WE CAN DO FROM THERE

Squats- the difference between having a bum & having an ass!

circumstance

when you get the urge to snap at someone think of where it is coming from
the same thing goes when you are verbally attacked for no reason

walking chuka the other morning
i launch the full pink polk a dotted doggie do bag into a near by garbage can
suddenly i notice a man screaming obscenities....(not all that unusual in VENICE)
not realizing they are directed at me, we scurry on our way up the boardwalk
the cursing continues & i realize he is calling me every name in the book 
because he was sitting 5 ft form the can i tossed the fresh package.

it's funny, i made sure to throw it in the one that was farthest away from most people
you never know what people are thinking
everything is circumstantial 
the man took me cleaning up after my dog personally, that is unfortunate
i had a thought to turn around apologize & say that there are simpler ways to handle the situation
but them i realized that his potty mouth fit rather nicely up next to a steaming pile of chuka magic

dont take things personally
we all have a lot of things going on in our noggins at all times
the person in front of you has nothing to do with the argument you just had with your boss
or the fact that you are freaking out about how you are going to pay your rent
understand that each person you deal with has their own set of issues, thoughts & problems
be kind
if you happened to be living next to a garbage can, i am the LEAST of your problems #justsayin



stay calm & carry on
*please curb your dog

-momma j

Masses & Spaces

"A Beautiful Mind" as he is called in the TRX family, Chris Frankel, has a very clear way for explaining proper posture for performance, conditioning & ultimately longevity

As trainers we know, that is isn't necessarily about your athletic your capabilities, or even what you know, BUT how you relay your message.  How accurately can you que your client's form?  Does your target audience understand the instruction that you are trying to relay?

Using the TRX Suspension Trainer, an active plank is used in all exercises.  You can even think of your yogi MOUNTAIN POSE.....the integrity of your plank comes from how well you maintain your posture.

  The CF Masses & Spaces explanation approaches the body in sections.

Your head is a mass, neck is the space.  

Your chest is a mass your waist is a space.  

Your hips are a mass while all your lower extremities are space.   

When in your starting position for a TRX ROW, you are standing facing the anchor point and reclined back hanging from straight arms.  Check in with your Masses & Spaces.  Are you spaces holding true? Are your shoulders creeping up? Are you arching at the waist? Then think of stacking your masses.  There should be a straight line from the tip of your head, down through your spine to your tail bone connecting them all.  Work that active plank kiddies.

Be aware of this in any exercise you do, not only using the Suspension Trainer.  Take is a step further. How are you sitting as you read this? What is your posture like in your chair? In your car? Awareness is the first step to your ROCK STAR FORM.

I will let them man himself explain......