I have been talking a lot about sugar in my blog recently but the stuff is that bad and there is so much confusion out there, that I want to clear this all up for you before moving on to the next topic. SO here goes

The sugar to quit is fructose.

The other sugars – maltose, lactose and glucose – are safe to eat in moderation. Fructose is not. Ordinary table sugar is 50% glucose, 50% fructose. Some sugars contain a higher fructose ratio, like agave. Yep! This so-called healthy sweetener often found in a number of so-called healthy chocolates can contain up to 90% fructose.

Just a few reasons why fructose is bad for us:

• It passes directly to our livers and is stored as instant fat.
• Fructose must be processed by the liver, which increases the workload and potentially contributes to non-alcoholic fatty liver disease.
• It’s addictive. Some studies say it’s more so than cocaine and heroin. We’re designed to gorge on sugar because it’s such a nifty and instant source of fat; great back in caveman days, not so much today.
• It makes us eat more. Unlike all other food molecules, fructose has no corresponding “we’re full now, stop eating” switch (or enzyme) in our brain. Which means we can keep eating and eating the stuff without getting satiated. It also increases another hormone, ghrelin, which fuels hunger.
• It makes us sick. Countless studies link fructose consumption to a host of metabolic disorders, including: immune disorders; cancers of the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder and stomach; diabetes… the list goes on and on.

Instead, use granulated stevia, rice malt syrup and other forms of glucose to sweeten if you are making clean treats.

Fruit and Veg with fructose in is not bad for us as the food in question has a lot of other benefits to them, plus vitamins and minerals the body requires. Do check a Glycemic Index chart to see which fruits are the worst offenders so you know which ones to not have too many of.

A Glycaemic Index of less than 55 is considered Low, 56 to 69 Medium and greater than 70 is High. Values will vary depending on brand, variety, ripeness, preparation etc. The following table contains the GI for a selection of foods (Hamilton 2005)[1]

Want to make sense of all this and make sure what you are doing is in the best interest for your health? – Here’s how!

Want to stop the sugar craving for good?

Saturday 25th May 2013 11am – 12pm

Orchard Park Community Centre, Cambridge

Laura Banks Personal Trainer is bringing you

Laura Thomas – Happy Sugar Habits & Clean Eat Treats

Find out more by emailing me on laura@laurabanks.co.uk or follow me on Facebook http://www.facebook.com/LauraBanksPersonalTraining

My time at the Obsidian Retreat was one of the best things I have done for myself in a long time. To give your body and mind a complete rest really does have you coming back full of energy and ready to kick start back in to your everyday life. Never have I come back from a holiday so rested, so focused, so content and so at peace with myself.

I really needed to give myself a break, to take stock of where I was in my life and where I wanted to be. I was getting too hung up on my physical appearance, my nutrition, my exercise, my work, my everything!! I feel a lot of you totally understand where I am coming from here.

I thought the best thing to do was to head off on a retreat where they would look after my nutrition, exercise and well being. I wanted somewhere that took in to account that it may not be lack of nutritional knowledge or exercise but people’s emotional ties to food, exercise and appearance (mindfulness). I was recommend the Obsidian by a facebook friend, they really suited as you can go anytime you wanted, they had no set pattern or weeks. They offered yoga (very important for me), exercise classes, walks, juicing, vegan food, mindful thinking and one to one with a coach to discuss issues relating to food/work/lifestyle/emotions (well being, stress management and being clear about what truly makes you happy in life is so important, chasing the money does not make us happy. We need that unlocked and this is where the mindfulness comes in, sometimes all we need is to talk to somebody to realise what we want and what makes us happy). So I booked up and it was the best thing I did.

The choice was yours at the retreat, do as little or as much as you like. You had an induction with a trainer/coach and from there you set your plan. I decided to juice for a few days and then went on to the vegan food which was delicious. The only thing I did not like was the focus on calories but as they said when I mentioned this, people are looking for results and not everyone that comes here has as much nutritional knowledge as someone who is in the industry.

I completed the yoga daily which was so good for me, I walked with everyone in the morning (they set an am walk, with varying distances before the classes in the day), you had classes through the day; exercises, talks & demonstrations. In the evenings there was either a class, video or a talk to attend.

The thing I loved the most was the coming together of all the guests. Everyone is so encouraging, friendly and fun. There was always someone to talk to, go for a walk with just hang with. Everyone had their own stories, some extremely inspirational reasons for being there. People of all walks of life, shapes, age and sizes all coming together. The retreat is there for so many different people and everyone comes together so well. People with diabetes, recovering from serious illnesses, stress, weight loss etc. Whatever you were there for you were not judged just welcomed in to the Obsidian family.

I recommend doing this for yourself if the opportunity should arise, you will come back a better person, clearer, happier, relaxed, focused, encouraged and excited to take life and make the most of it.

I would personally like to thank the amazing coach there Verity, a true inspiration and an amazing yoga instructor, mindful and lifestyle coach. She totally understood where I was coming from and helped me see the way forward within my life and work. I thank you greatly for this and have taken so much from a short talks we had. All the coaches there are very good, inspirational and make big changes to peoples lives.

Would I recommend a retreat, oh yes, would I go back to Obsidian……………………..definitely

http://obsidianretreat.com/

They practice a lot of what I preach to my clients, family, friends, bootcampers

Wellbeing, inner acceptance, positive affirmation, banish the negative beliefs, stress management, surround yourself with like minded good people that make you feel happy, good nutrition, plenty of activity. Life is worth living so make the most of it and do it healthily!!

I’ve been thinking really hard…………….well trying to think really hard in identifying my triggers over the last couple of weeks, for when I have just had to have that bag of Doritos!! I find it hard to do this, as I’m sure it’s just because I love them………………lol.. I keep going back to them and it’s really doing my nut! The last bag is always going be….the last bag!! I will conquer them…I’m just not sure how….as nothing ever seems to hit the spot…I will keep working on this for sure…

Its an odd thing as I haven’t seemed to have many problems in cutting much else out..or finding the better alternative….I know I am saying to myself that I am in complete control ‘I can handle it’ etc …’it’s only one bag’ etc….it’s not good, I’m aware of that much on a very conscious level! I want them when I’m happy …I want them when I’m sad…totally addicted, and just when I think, ooh I haven’t had any for ages…boom..I want them!!

*** Pointer – Having something you truly do enjoy that is not great for us is not a terrible thing as along as we are not having them all the time. You can have them as your treat/cheat for the week. Try and make sure it is the smaller bag of Doritos. Have them and really enjoy them. You eat so well 80/90 % of the time what is the problem with having them as your vice now and again. The fact is you have made brilliant changes all round to your nutrition, lifestyle and health, you are getting the benefits all round. The purchase of a pair of trousers in a smaller size proves that and your glow people keep commenting on speaks volumes for what you achieved. Well done to you J

• An Option – Make your own – Use maize or clean vegetable chips – find here
• Make your own cheese flavour sauce – (omit the kale for chips or try kale??)
• What is and where to get Nutritional yeast 

The only other real blip I’ve had is a mad craving for a Sunday dinner – the full works….to be fair though the choices I made…could have been better, (the worst being granulated gravy) which was evident as I didn’t even eat all of it. So I’m sure this means my view of food has definitely changed for the good.

******Pointer – Sunday Dinner is not a bad meal at all – It is meat and vegetables how cleaner can you get. A Sunday dinner is still a large meal so something to have on a day when you are not having bigger meals through the whole day. Bare in mind you will be eating a big meal so adapt the day to suit, add in some exercise or activity.

• To make it clean – Use organic (where possible) meat and the leaner versions.
• Plenty of green vegetables (where possible organic)
• Do not do too many roast potatoes/parsnips and dry roast them or use a little of the meat juices/coconut oil to cook in.
• Yorkshire puddings – use coconut/rice/oat milk, organic egg and rice flour – coconut oil in the pans, make little ones.
• Gravy – use the juices from the meat and rice flour **********************

I have just purchased a size smaller trousers…which pleased me no end…and a top that is 2 sizes smaller. Good times. *****************AWESOME********PROUD AS PUNCH**********

I’ve been quick to let people know who have commented on my weight loss or general glow…that this is NOT a diet…this is a lifestyle change…I’m still getting odd looks when I tell them about it, but I think it helps me to be more confident about what I’m doing…reaffirming with myself that what I am doing is right for me.

***********SPOT on you are 100% right there and well done you, sooner or later people will realise this is the way to lead a nutritional, healthy, active and happy lifestyle. ***************

Love you, you are amazing and I am so proud of you we all are  Boom  xxxxxx

I have worked with Michael for many years now. Michael likes to keep his health and fitness in check and feels personal training with me every other week does just that.

I asked Michael to complete a testimonial, as I feel he is a true inspiration to me and I hope he can encourage and inspire others to keep themselves fit and healthy. It is important to look after yourself through your whole life and to never stop or make age an excuse. Michael truly is in great shape and has a more active lifestyle then me, he can put most of the youth today to shame!

Thank you Michael I have enjoyed our time training together, listening to your stories and what you get up to in your very active & interesting lifestyle, long may it continue 

Michael Allen (72) – August 2008 – to date

I have now worked out with Laura over several years and can honestly say that my general fitness is very much a result of the care with which she has managed my training regime. She sets achievable goals and makes sure that I reach them without any of the usual short cuts that bodies take under stress!

What I especially appreciate is the care with which she plans each session and the way that she concentrates on keeping my body flexible and responsive.

The sessions are always enjoyable (if sometimes exhausting) and it’s always good to look forward to the more testing routines, as I do now that we are moving into work with the Kettle Bells. Once again Laura is extremely careful to ensure that the new sets are introduced methodically and that physical safety is paramount.

Laura is interested in the wellbeing of the whole person and I have benefited from her interest in my  diet and general health, though I have to say she never preaches, nor expects anyone to become a diet fanatic or some kind of social recluse. (It is all healthy, nutritional eating – the good ole 80/20)

I can thoroughly recommend her programmes without any hesitation.

Heading to a 7 day juice detox retreat in Alicante

WHY well we could all do with giving our bodies a rest inside and out. Although I eat very clean I have noticed my coffee consumption has gone up and my food portions are quite big. I am also doing a lot of mindless eating to the point where I am full to bursting and still scouring the cupboards for food!! I do not want to eat for the sake of it but more to fuel my body and aid my training. I want to be able to have control of food rather then it controlling me. I imagine many feel this way.

I need to get back in tune with my body and listen to true hunger and not just that little voice in my head. Say no to boredom eating, emotional eating and stress eating! How many people are nodding their heads and thinking that sounds like me????

Juicing for a week will clear out my systems, get me back in tune with my body and make me mindful of when I am truly hungry.

Along with the juicing I will do yoga, walking, relaxing & soaking up that all important vitamin D

Ill check in and let everyone know how it goes

The first steps for many is cleaning up your diet and eating more nutritiously, getting more active and trying to balance out your work/life. This is a huge step in the right direction.

For some this is all it takes for others like myself it is dealing with the emotional side to comforting or punishing yourself with food.

I am happy to share my journey as I want to be able to help people, inspire people to change their lifestyle and overcome whatever it is that is holding them back. Which for me and possibly you is the negative voices in your own head and how we see ourselves.

What is working for me so far – exercise gets the feel good factor going, surrounding myself with positive supportive people and doing things that make me happy

Speak soon – love to hear what you think and how you feel  — at London Stansted Airport.