Week of May 19, 2012

Week in Review

Lots’O Legs last week. There’s a lot of road races and mud runs that you all have to get ready for this summer. We will have class this Monday and Thursday from 6:30 – 7:30pm. For Challengers, we also have a meeting this Wednesday at 6pm at the BFA Fairfax school. On May 31, Lonnie Poland, our resident Yoga and Meditation expert, will lead the 100 Day Challengers (current and former) in a meditation after class.

We’re now missing two regular fixtures from Boot Camp. Rebecca is recovering from knee surgery and Paula M. just had foot surgery. Girls, don’t be strangers. We can still get the other parts of your body moving. Hope to see you during the summer.

Early Morning Summer Boot Camp is coming! Each summer I add a Wednesday am class. The first class start on June 13. Details will be sent soon.

We talk a lot about goals and we love to celebrate all types of accomplishments, big and small. I’d like to recognize Linda B. for achieving her goal of running around the school without walking. String a few more of those together Linda and you’ll be doing your first 5k!!!

Run For Your Lives, it’s John Seaman!

At the beginning of May, John Seaman participated in a zombie run in Boston. There’s some great pics below.

Here’s what it is and how it works. Really sounds like fun, perhaps that’s one we can look into next year. Congratulations John!!

“Run For Your Lives is an apocalyptic 5K obstacle race. But you’re not just running against the clock — you’re running from brain-hungry, virus-spreading, bloody zombies.

Basic Survival

• Before the race, you will be given a flag belt, just like the overly intimidating game of flag football. These flags represent your health.
• The zombies want to take your flags and maybe eat your brains.
• If you lose all your health flags, you die. And the zombies win.
• Health bonuses will be hidden throughout the course. If you find one and carry it to the finish, it will save your life.

What You’re Up Against

• Throughout the 5K obstacle race, there will be a series of man-made and natural obstacles for you to complete. Runners may choose NOT to complete an obstacle, BUT any runner who skips an obstacle will not be eligible for prizes.
• There will be zombies. Their job is to chase you and eat you — but mainly go after your health, in the form of your flag belt. Avoid the zombies to keep your health flags.
• Use speed, strategy and your intact brains to make it to the FINISH LINE “alive” with at least ONE FLAG INTACT (or a health bonus pack). If you finish with zero health flags, this means the zombies have successfully transformed you into the “undead”;  your time will be recorded, but you will not be eligible for awards.

How You’ll Do It

There will be a start line, and a finish line, but what happens in between is up to you. There are multiple routes to reach the finish. Choose wisely, or your 5k might turn into a 10k.”

http://runforyourlives.com

HBO Documentary: Weight of a Nation

This was just released and it covers the uphill battle America has with obesity.

Quick Facts:

• 40% of every dollar spent on food is spent on food prepared outside the home.
• About 46% of adults’ added sugar intake comes from sugary drinks.
• The obese workforce costs American business an estimated $73.1 billion per year.
• Half of obese teenage girls become extremely obese by their early  30s.
• Children consume more than 7.5 hours of media a day, 7 days a week.
• In the 25 years between 1987 and 2010, the number of American’s diagnosed with diabetes almost tripled to 20.9 million.

About the Project

Bringing together the nation’s leading research institutions, THE WEIGHT OF THE NATION is a presentation of HBO and the Institute of Medicine (IOM), in association with the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH), and in partnership with the Michael & Susan Dell Foundation and Kaiser Permanente.

The centerpiece of THE WEIGHT OF THE NATION campaign is the four-part documentary series, each featuring case studies, interviews with our nation’s leading experts, and individuals and their families struggling with obesity. The first film, CONSEQUENCES, examines the scope of the obesity epidemic and explores the serious health consequences of being overweight or obese. The second, CHOICES, offers viewers the skinny on fat, revealing what science has shown about how to lose weight, maintain weight loss and prevent weight gain. The third, CHILDREN IN CRISIS, documents the damage obesity is doing to our nation’s children. Through individual stories, this film describes how the strong forces at work in our society are causing children to consume too many calories and expend too little energy; tackling subjects from school lunches to the decline of physical education, the demise of school recess and the marketing of unhealthy food to children. The fourth film, CHALLENGES, examines the major driving forces causing the obesity epidemic, including agriculture, economics, evolutionary biology, food marketing, racial and socioeconomic disparities, physical inactivity, American food culture, and the strong influence of the food and beverage industry.

Watch the Videos at: http://theweightofthenation.hbo.com/

Great Site for Recipes. It’s also an app!!

Once A Month Mom helps you fill your freezer by creating monthly menus using seasonal recipes. In the link below is tasty-looking energy bars!! I’m trying these next week.

http://onceamonthmom.com/10-day-specialty-paleo-2012-menu/?utm_source=OAMM+Daily+Update&utm_medium=email&utm_campaign=cd4c59ca92-RSS_EMAIL_CAMPAIGN

Week of 5/13

On the Move

This past week was full of movement in many different modes . . . trail running, partner rows, beaucoup push-ups and sit-ups, chariot sprints, tricep dips, lunging, jumping . . . in the rain, under the sun, in the woods, and on a hill. We can’t say that we don’t mix it up!

See you this week during the usual times! Monday and Thursday 6:30 – 7:30 pm.

This slideshow requires JavaScript.

Boot Camper “Firsts”

I get goose bumps when one of us accomplishes their first _____. Their first 5k, first 10k, first 1/2 marathon, first time hitting the 100 squat club, first time running around the school twice without stopping, first time doing 5 regular push-ups with perfect form . . .We’re celebrating Amber’s first 5k at the Rescue Run this past Saturday! We’re celebrating Chelsea’s first 1/2 marathon in Shelburne last weekend. We’re celebrating Laura’s first 1/2 marathon in Pittsburgh last weekend. We’re celebrating the personal best times for a 5k that many of us ran yesterday. The official times are not posted, but the large clock as crossed the line reflected faster times for all of us. The weather was beautiful and the vibes pumped our andrenaline . . . thank you to the Fairfax Rescue for starting a wonderful race tradition.

Renegade Playground – t-shirts & transportation

If you’re competing or spectating, please let me know if you want to car pool. Also, let me know if you want a t-shirt. I’m purchasing t-shirts for all of the competitors. If you’re a spectator, I’ll know the price of the shirts this week. I’m thinking the saying the on the Boot Camp with LSD shirt should be: “The Dirtiest Trip Ever!” Let me know your thoughts. Remember, these shirts will run small since they’re made to be form fitting (except the men My email is ifdnt@aol.com.

History of Mother’s Day

The history of Mother’s Day is centuries old and goes back to the times of ancient Greeks, who held festivities to honor Rhea, the mother of the gods. The early Christians celebrated the Mother’s festival on the fourth Sunday of Lent to honor Mary, the mother of Christ. Interestingly, later on a religious order stretched the holiday to include all mothers, and named it as the Mothering Sunday. The English colonists settled in America discontinued the tradition of Mothering Sunday because of lack of time. In 1872, Julia Ward Howe organized a day for mothers dedicated to peace. It is a milestone in the history of Mother’s Day. In 1907, Anna M. Jarvis (1864-1948), a Philadelphia schoolteacher, began a movement to set up a national Mother’s Day in honor of her mother, Ann Maria Reeves Jarvis. She solicited the help of hundreds of legislators and prominent businessmen to create a special day to honor mothers.

Source: http://www.dayformothers.com/mothers-day-history/

Week of 5/6/2012

Laura Gorsky Completed Her 1st Half Marathon in Pittsburgh today! We’re so proud of you!

Week in Review

Wow! What a crazy week of boot camp. We could logically call is the week of junky chain gangs! That can be interpreted in many ways

On Monday, people brought everything except the kitchen sink (however, I’m sure someone would’ve brought it if they had one hanging around). Bag of charcoal, a trailer hitch, boat anchor, sledge hammer, chairs, logs, skis, metal bars, and a picnic table! We ended this insanity with traveling jump squats the entire length of the recreation field.

Thursday everyone was assigned to work in a chain gang. One gang even made a rule that if you dropped the rope, you had to drop and do 20. I dropped the rope and they were quick to ensure that I did 20

This slideshow requires JavaScript.

May Challenge: It’s Never Too Late

It’s never too late. Come on and join us! You do it at home. You’re responsible for sticking to it.

Every day, 2x a day: push-ups to failure and 100 sit-ups. For example: you wake up and do push-ups to failure and roll on your back and pump out 100 sit-ups. In the evening, you again do push-ups to failure, then the 100 sit-ups (or you can do the 100 sit-ups first). Don’t break up the sit-ups throughout the day (such as 20 here and 20 there). This should take 5-10 minutes each time, so 10-20 minutes out of your day . . . no biggie! Tracking?? All I want to know is your push-up number on day 1 and then on 31. For example: you did 23 modified the morning of May 1, then did 20 regular on May 31. Note: Sit-ups can be any way you like them!

Are you in?  If so, enter your name in this google spreadsheet.

https://docs.google.com/spreadsheet/ccc?key=0AiYlUFL8cIAIdDlUMW5WQUhzNEVTRktDWmZLUXFYZUE

Renegade Playground: June 9

Those who are going, let me know if you want to car pool. I know some want to stay overnight.

We would also love to have a group of supporters . . . join the caravan to Stratton Mt.

http://www.renegadeplayground.com/stratton-mountain-vt-june-9-2012/

Rescue Run

5K Rescue Run on 5/12

http://www.active.com/running/fairfax-vt/5k-rescue-run-2012

Staying Committed:The Difference Between Success and Failure

Source: http://exercise.about.com/cs/exbeginners/a/commit.htm

It isn’t easy staying motivated to exercise, especially if you’re a beginner. In fact, most veteran exercisers would probably agree–some days they got it, some days they don’t. If you’re trying lose weight and make exercise a habit, you may be surprised to learn that there’s not much difference between you and people who exercise regularly. There’s no magic pill that brings discipline and motivation to your workouts. So what do they have that you don’t have? It’s all in the way you think.

The Doldrums

With many of my personal training clients, I’ve noticed some fairly regular trends: After about 6 to 12 weeks, the doldrums set in and that’s when many of them quit. While this is not a very scientific study, my experience tells me that something happens after that initial excitement of starting an exercise program. First, the enthusiasm fades. Second, most clients haven’t seen significant results yet. The combination is devastating and, many times, this is the moment many people give up.

What’s so frustrating is that many people quit just when they’re on the verge of success…at both making exercise a habit and seeing fat loss. Below are some of the mistakes that contribute to failure to exercise:

• Focusing on the scale. Weight loss isn’t going to happen right away. For some folks, it takes months to see significant changes. When starting a program, it’s best to set measurable goals like getting a certain number of workouts in each week or lifting a certain amount of weight.
• Working too hard. Newbies sometimes go at their new workout programs like veteran exercisers. Starting easy and working your way up to more frequent exercise makes your workouts more enjoyable and gives your body time to adjust to exercise.
• Not working hard enough. On the other hand, some people don’t take their intensity high enough to promote weight loss results. Learn the right way to Monitor Your Intensity
• Comparing yourself to others. If your friend is losing weight faster than you are, it doesn’t mean something’s wrong with you. We all lose fat at different rates. Try to keep the focus on the gains you’re making, not someone else’s.
• Giving up too soon. If you’re not seeing results yet, giving up is the last thing you should do. If you’ve been working out consistently, you may be well on your way to weight loss. Whether you’ve seen results or not, you ARE getting something out of exercising regularly. Think better sleep, more energy, better quality of life…is any of this sinking in?

Aside from these issues, there are a few other things that stand in the way of you and success. As I mentioned above, the only real difference between a veteran exerciser and a struggling exerciser often lies in how they think. Check out the table below for a comparison on how a successful exerciser gets past exercise obstacles and how a quitter usually handles things.

Positive and Negative Thinking Habits

What You’re Thinking	Quitter’s Thinking	Successful Thinking
I don’t want to workout today.	I quit	I’ll just do a warm up. If I still don’t want to exercise, I’ll stop.
This workout is boring.	I quit	Maybe I’ll try a new activity–like that spinning class.
I’m too stressed out to exercise.	I quit	I’ll feel more relaxed if I get in a quick workout
I missed my last few workouts, why bother?	I quit	I’ve gotten off track, but I’m ready to get started again. I’ll be back to where I was in no time.
I haven’t lost a single pound.	I quit	If I quit now, I’ll never see long-term results.
I don’t have time.	I quit	I’ll do what I can until things slow down. Something is always better than nothing.

Now that you’ve gotten some insight into the things that stand in the way of success, it’s time to challenge yourself and your ideas about exercise.

Week of April 29, 2012

Junk in Your Trunk

No, I don’t mean your rear-end. I mean, the junk in your vehicle. Tomorrow, when you pull in to the parking lot. Pull something out of your car that is heavier than 10lbs (please) and not greasy. Perhaps a chunk of wood, spare tire . . . if you don’t have junk in your trunk, grab something to toss in your vehicle . . . .Bring it to the gazebo and you’ll see what we’re going to do

Back to Monday and Thursdays! See you at 6:30pm. If it’s raining hard, enter through the high school. If not, meet at the gazebo (next to the playground) at BFA-Fairfax school.

Jump ropes are in! I’m glad everyone likes their’s. I’ll place another order if we collect a few more requests. It’s also nice that people were willing to let others use their new ropes

My student conference in Philly was amazing! The 5 students were perfect! The competition was fierce, however, it served as a dose of the real world. You know that commitment and sweat equity is the key to staying on top. It’s important to share and teach that those who “commit the grit” will endure the inevitable setbacks that occur in any long-term undertaking. It was fitting that the last stop on our tour were the Rocky steps and the statue; a symbol of grittyness!!

Here’s a slide show of pics as we’re sprinting up the steps in the cold, misty rain . . . but we loved it!

This slideshow requires JavaScript.

Renegade Playground Challenge is June 9

We have quite a crew going. Not too late to register! http://www.renegadeplayground.com/ Here’s a few pics of our own little playground challenge. My favorite is Dana. It looks like she’s done this before

This slideshow requires JavaScript.

May 1st is Tuesday: Join the Challenge

We all love challenges. We did push-ups in January, healthy recipe sharing in March, now let’s see who’s up for this May Challenge!

Every day, 2x a day: push-ups to failure and 100 sit-ups. For example: you wake up and do push-ups to failure and roll on your back and pump out 100 sit-ups. In the evening, you again do push-ups to failure, then the 100 sit-ups (or you can do the 100 sit-ups first). Don’t break up the sit-ups throughout the day (such as 20 here and 20 there). This should take 5-10 minutes each time, so 10-20 minutes out of your day . . . no biggie! Tracking?? All I want to know is your push-up number on day 1 and then on 31. For example: you did 23 modified the morning of May 1, then did 20 regular on May 31. Note: Sit-ups can be any way you like them!

Are you in?  If so, enter your name in this google spreadsheet.

https://docs.google.com/spreadsheet/ccc?key=0AiYlUFL8cIAIdDlUMW5WQUhzNEVTRktDWmZLUXFYZUE

Protein Bars

Ingredients:

1 Cup Mixed Nuts + Seeds (I used linseed, sesame, pumpkin seed, slivered almonds + sunflower seed)
1/4 cup unsweetened shredded coconut

1/4 cup crunchy almond butter (although hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)

1/4 cup almond meal ( or alternatively simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw organic manuka honey (although, this is really kind of optional because the egg will help hold the mixture together)
3/4 cup whey protein powder (or 90g) (I used PROGENEX)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried goji berries
1/4 cup unsweetened coconut to sprinkle on top

Method:

1. On a cookie sheet, toast nuts+seeds and shredded      coconut until golden brown. In order for them to cook evenly, you need to      shake up the tray at least once during cooking…trust us!
2. Once toasted, pour mixture into a food processor and      pulse until nuts+seeds are chopped and the mixture becomes coarsely ground      (sort of the consistency of bread crumbs).
3. In a mixing bowl, melt coconut oil and almond butter      (about 30 seconds). Remove from microwave and stir until smooth.
4. Add vanilla extract, honey and sea salt. Mix      thoroughly.
5. Fold in nut mixture, almond meal and protein powder      until mixed thoroughly.
6. Add whole egg and mix thoroughly.
7. Fold in goji berries.
8. Press mixture into an 8 by 8 loaf pan (a modification      that we made to keep everything crisper and help the bars to hold      together).
9. Cook in a preheated oven at 325 degrees for 10 minutes.
10. Remove from oven, sprinkle a ¼ cup of shredded coconut      on top and place under broiler until top begins to brown.
11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
12. Enjoy or stack on wax paper/parchment and store in an      airtight container.

Nutrition Information:

Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of FitDay.com:

Calories: 184

Fat: 14.0 grams

Carbohydrates: 6.0 grams

Protein: 12.6 grams

Week of 4/15

Weekly Review and Schedule Updates

Don’t forget that next week, classes are Thursday (4/26) and Friday (4/27) (yes, back to back). I’m at a national competition with five high school students.

Jump ropes were ordered last week. Should receive them this week. I’ll keep you posted.

Monday was a pacemaker night that left our bodies sore from head to toe leading into Wednesday’s class, which then forced us to work out brain and our body. In teams of three, we played cards. There was a multiplier picked from the deck (a 10! to start with), then each team picked a card to multiply that number by the 10. The Ace was worth 20! Yes, Art did pick the Ace! So for Art’s team, they had to multiply 20×10 to determine the number of reps for the 3 exercises. In the end, they performed 600 reps, then ran the perimeter of the baseball field. Also, each card had a question that the group had to answer. For instance, how can you reach a total of 100 using only six nines? Amber and Celeste solved this one . . . they’re math wizards!

Results of the March Recipe Vote

PUMPKIN PANCAKES was the crowd favorite! You can thank Amber Walsh for the tasty recipe. Also, thank you to Paula M., Jen M., and Paula C. for preparing and sharing truly yummy recipes!  Kale Chips, Spinach Fritada, and Granola Bars. Amber, I’ll bring t-shirts with me so you can pick one that fits you.

This slideshow requires JavaScript.

May Challenge

We all love challenges. We did push-ups in January, healthy recipe sharing in March, now let’s see who’s up for this May Challenge!

Every day, 2x a day: push-ups to failure and 100 sit-ups. For example: you wake up and do push-ups to failure and roll on your back and pump out 100 sit-ups. In the evening, you again do push-ups to failure, then the 100 sit-ups (or you can do the 100 sit-ups first). Don’t break up the sit-ups throughout the day (such as 20 here and 20 there). This should take 5-10 minutes each time, so 10-20 minutes out of your day . . . no biggie! Tracking?? All I want to know is your push-up number on day 1 and then on 31. For example: you did 23 modified the morning of May 1, then did 20 regular on May 31. Note: Sit-ups can be any way you like them!

Are you in?  If so, enter your name in this google spreadsheet.

https://docs.google.com/spreadsheet/ccc?key=0AiYlUFL8cIAIdDlUMW5WQUhzNEVTRktDWmZLUXFYZUE

Events to Remember

Renegade Playground: 11 Going . . . who else? June 9

When you register, pick the Boot Camp with LSD team. The 11 am wave is sold out, so I’m in the 11:20 wave. Jump off your lily pad and get dirty!

http://www.renegadeplayground.com/stratton-mountain-vt-june-9-2012/

5K Rescue Run on 5/12

http://www.active.com/running/fairfax-vt/5k-rescue-run-2012

60 Minutes: Reminding Mainstream America about the Sugar Blues

Is Sugar Toxic?

http://www.cbsnews.com/video/watch/?id=7403942n

Sugar and Kids: The Toxic Truth

http://www.cbsnews.com/video/watch/?id=7403876n

Week of 4/7

With a week off from posting, there’s a lot to share!

Schedule Changes in April

First, two more schedule changes: 1. This week, class is on Monday and Wednesday (not Thursday, April 12–it’s my daughter’s play) 2. Week of April 23, class is on a Thursday and Friday (2 days in a row will be fun . I’m at a national competition with my students. That should be it for schedule changes for a while.

5K Sap Run and Upcoming Rescue Run

Congratulations to the first-time 5k runners . . . Cindy C., Robin C., Karen G., & Paula M. It feels so good to achieve a goal; it motivates you to keep going, continue to conquer more and more . . . it’s a wave of feelgoodness!

Link to 5.11 Rescue Run: http://fairfaxrecreation.com/annual.html#rescuerun

March Recipe Challenge: Vote Here

Thank you to Paula M., Jen M., Paula C. and Amber W. for preparing and sharing truly yummy recipes!  Kale Chips, Spinach Fritada, Granola Bars & Pumpkin Pancakes. Then this past Thursday, Paula M. shared quinoa/chocolate bars. Wow! Those were great! Recipes are below. If you were lucky enough to try all four recipes, participate in this poll to pick your favorite one.

Whole Wheat Pumpkin Pancakes

Ingredients:

1 cup whole wheat flour

2 tsp pumpkin pie spice

1 tsp ground cinnamon

1 tsp baking powder

1 tsp baking soda

1 cup pumpkin puree

2 eggs

2 tbsp brown sugar (can also use agave nectar or honey)

1 cup skim milk or almond or soy

Directions:

1.       Mix dry ingredients flour, spices, baking soda, baking powder and brown sugar in medium size bowl.

2.       In another bowl, combine pumpkin puree, eggs, and milk. Whisk until frothy.

3.       Combine flour and pumpkin mixtures and mix until blended.

4.       Pour batter on a griddle sprayed with (non-stick cooking spray) over medium heat.

5.       Cook about 1-2 minutes each side until light brown.

Eating Rules

Breakfast flow chart from Eatingrules.com: http://www.eatingrules.com/healthy-breakfast-flowchart.pdf

Healthy Home-Made Pizza: http://www.eatingrules.com/2011/05/whole-wheat-healthy-homemade-pizza/

Week of 3/25

Week in Review & Schedule Change

Don’t forget that this week is class on Monday and Wednesday (not Thursday).

Last week was shockingly awesome! We were able to be outdoors 99% of the time. For tomorrow, we’ll meet inside the school (not at the playground).

On Monday, we experienced our own mud run with hitting the green monster with chariot races, then hit the pavement with med ball runs, followed by 100 step jumps, 100 squats and several wall climbs. Thursday we ventured out on the BFA-Fairfax x-country trails–they were perfect! We then made our own mud hole by doing 100 different moves in one spot. A different move every 30 seconds.

We welcomed Michelle, Ben, Kasey and Callie, who joined the group quickly with swears, theats to the instructor and smiles….that means you liked it!!

Paula C. was missing on Thursday, but many people picked up her “this is stupid” chant. Speaking of Paula C., she brought in some yummy homemade granola bars. We’ll send out the recipe (when she sends it to me! There’s a pic of the recipe below and the highlighted ingredients were modified…what were the modifications Paula?) Remember, this is the last week of the March Challenge to bring in a healthy dish for everyone to vote on! I know Amber is working on something yummy.

A Yes on the Renegade Playground!

http://www.renegadeplayground.com/playground/

This is a 5k mud run/walk that’s for all ages and abilities. An LSD team is assembling. Laura, are you still willing to be the point person? It’s on June 9th at Stratton Mt. Let’s go!!

Laura, I know the heats fill up quickly. It also gets more expensive the longer people wait to register. The event supports the Vermont Food Shelf.

Here’s a link to their photo gallery: http://www.renegadeplayground.com/photo-gallery/

100 Day Challengers

They are off to a strong start! Logging, avoiding the Dirty Dozen, moving A LOT, trying new food, and working with mentors. Thank you to Sweet Clover Market for giving all Challengers fresh carrots. We will soon have some goodies from Fleet Feet in Essex.  Keep up the amazing work!!

last call for now: Jump Rope Orders

Like my jump rope, eh?? Now you can get your own and stop using mine! Earn 10% off the price of a customized, high-end jump rope from Rx Jump Ropes. Average retail price is $34.95 plus shipping, your cost is $32.36 which includes shipping.

Pick your color: http://store.rxjumpropes.com/categories/Solid-Series/

Place your order here: https://docs.google.com/spreadsheet/ccc?key=0AiYlUFL8cIAIdG1SMzRtdUJJc3Z3c2c1MXN5LS1Pd3c

Two Great Posts from Eating Rules

by Andrew Wilder (http://www.eatingrules.com/2012/03/names-for-sugar/)

Refine Sugar is Sugar

I just came back from three very full days of walking the show floor at Natural Products Expo West.  This is an enormous trade show, featuring thousands of “natural” product vendors and manufacturers. It’s so big that it takes up the entire Anaheim convention center. That’s five full-size convention halls, fully loaded. (Picture the size of the Detroit Auto Show circa 2006, and then double it.)

I want need to write more about the show, but it’s going to take some time to collect my thoughts. For now I’ll just say that, in my humble opinion, about 90% of the products at the show range from neutral to downright bad for you. I’d even argue that many of them aren’t anywhere close to “natural.” In other words, there’s a lot of healthwashing going on.

That’s not to say there aren’t fantastic companies at the show, too — there are! And if just 10% of the products at the show are indeed healthful, and are from companies that truly “walk the talk,” then there are a heck of a lot of great products out there. Indeed, I now have a huge stack of business cards from companies making truly healthful products that I’m genuinely excited about.

The main frustration I had at the show was that it seemed like sugar was in everything. Of course, most “natural” products don’t list the word “sugar” anywhere in the ingredients list — consumers hate that, of course.  Instead, they list various other types of refined, concentrated sources of sugar, like brown rice syrup or honey.

So with regards to sugar in manufactured foods, whether “natural” or not, here’s what you need to know.

1. Ingredients are Listed by Quantity

When reading the nutrition facts label, ingredients are listed in order of predominance by weight.  This means that the product contains more of the first ingredient than any other single ingredient. So if the ingredients are “oats, honey, peanut butter, water, salt” you know that there are more oats than honey in the product, even if only by a tiny margin.  However, it’s possible that if you combine the honey and peanut butter, they outweigh the oats.

2. The Tricky Part

Sugars can be listed under various names (since, strictly speaking, they’re different foods), so manufacturers will frequently use more than one type of sugar so they can move them further down the list.

For example, if the manufacturer decides to use honey and maple syrup as the sweeteners instead of just honey, the ingredients list might look more like this: “oats, peanut butter, honey, maple syrup,water, salt.”  It can be the same amount of sugar as the first example, but now they’ve gotten peanut butter moved up on the list (and sugar moved down).

3. Refined Sugar is Refined Sugar

Here’s where it gets really challenging: It can be really hard to spot those added sugars. Below I’ve compiled a list of the most common types of sugars. Don’ t let some of their healthy-sounding names fool you: REFINED SUGAR IS REFINED SUGAR!

(Sorry for yelling, but this has become a big pet peeve.)

I didn’t see any corn syrup at the show — manufacturers have wised up by now, of course. (It may be time to adjust my second rule). In its place, I often saw brown rice syrup, evaporated cane juice, and fruit juice concentrate.  And I can’t state it enough: I saw a lot of those.

This is not a complete list, but it covers the vast majority of them (if I missed any biggies, please share in the comments).  You’ll also see a few commonalities which can make some easier to spot: “Syrup,” “malt,” and anything ending in “-ose.”

1. Brown Rice Syrup (this was by far the most common added sugar I saw at the show – I even saw one booth with a huge graphic, extolling brown rice syrup’s virtues!)
2. Fruit Juice Concentrate
3. Fruit Juice
4. Sugar
5. Invert Sugar
6. Cane Sugar
7. Cane Juice
8. Evaporated Cane Juice
9. Raw Cane Sugar
10. Brown Sugar
11. Beet Sugar
12. Palm Sugar
13. Date Sugar
14. Coconut Sugar (I predict you’re going to be seeing this one a lot more often very soon)
15. Barley Malt (Manufacturers love this one because it doesn’t have the words “syrup” or “sugar” in the name)
16. Malt Syrup
17. Rice Bran Syrup
18. Corn Syrup
19. Corn Syrup Solids
20. High Fructose Corn Syrup
21. Dextrose
22. Maltodextrin
23. Glucose
24. Glucose Solids
25. Fructose
26. Sucrose
27. Maltose
28. Lactose
29. Galactose
30. Honey
31. Maple Syrup
32. Agave
33. Sorghum Syrup
34. Diastatic Malt
35. Molasses
36. Caramel
37. Treacle
38. Golden Syrup
39. Panocha
40. Muscovado Sugar
41. Turbinado Sugar
42. Demerara Sugar
43. Sucanat
44. Rapadura
45. Jaggery
46. Panela
47. Monk Fruit / Luo Han Guo (Deserves a mention, since I saw it several times at the show. You’re probably going to see this one a lot in the next couple of years, too.)

4. A Note on “Organic”

Organic sugar is still sugar. Need I say more?

In Conclusion

Before anyone flames me in the comments, I’m not saying that sugar — in small amounts — isn’t okay to eat (I’m not going to use the word “moderation,” of course). But what I saw last weekend wasn’t small amounts — there was sugar in so many products, and it such high proportions, that it gives me great concern.  So remember to read those labels, and really consider what you’re eating.

************************************************************************

It’s pretty straightforward, really.  A whole grain kernel — or seed — is composed of three parts: the bran,  the endosperm, and the germ.

The bran is the outer shell that protects the seed.  It provides fiber, B vitamins, and trace minerals.

The germ provides nourishment for the seed (and you), containing antioxidants, vitamin E,  B vitamins, protein, minerals, and oils.

The endosperm provides energy for the seed in the form of carbohydrates (primarily) and protein.

As the name implies, whole grains and whole flours include the entire kernel.  Refined flours are just the starchy endosperm — the nutrient-rich bran and germ have been removed.