fitness sugar



“Written by Carlo Alimboyong, AEP”

Interesting facts:
• Sugar is linked to the inflammatory response that is considered to influence mood, and even the course of some diseases
• There is currently studies that are investigating whether Diabetes increases the risk for conditions like Parkinson’s Disease and Multiple Sclerosis
• An interesting study compared the differences between a high-sugar + high-fat diet and a high-fat diet on the effect on BDNF (low BDNF is linked with depression) levels in rodents. The rodents that were fed a high-sugar + high fat diet showed a decrease in BDNF levels

The problem.
Sugar is EVERYWHERE. We need to think beyond cutting back on deserts, and now start to think about the secret sugar being put onto our plate at a restaurant. These are called added sugars.

Added sugars, also known as processed sugars, are not developed by nature. are a common ingredient to enhance the flavour for most foods. Examples include; dextrose, maltose, high fructose corn syrup, sucrose, to name a few.

Examples of hidden sugars in some common food:
• tomato sauce (27.5g/100g)
• cordial (24.6g/100ml)
• chocolate (62g/100g)
• French salad dressing (3g/tablespoon)
• some breads
• some frozen meals
• some muesli/granola bars

Be weary of the flow on effects of a high sugar diet.
An even bigger problem is the concern that a high sugar diet can lead to becoming overweight. There is the thought that individuals who have a high intake in refined sugars are also more likely to consume processed foods. This leaves your body undernourished and leads to overeating. Becoming overweight with MS can lead to increased inflammation, fatigue, vitamin D deficiency and depression.

How much added sugar is allowed?
The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For most women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar (25 grams). For men, it’s 150 calories per day, or about 9 teaspoons (36 grams).

What you can expect after reducing your sugar intake.
• Improved mood and mental health
• Stabilising your energy levels by controlling insulin release after blood sugar spikes
• Improved digestion by not inducing gut inflammation
• Reduce your risk of developing cardiovascular disease
• Manage your bodyweight through controlling calorie intake

Tips to reduce your intake.
1. Start reading labels. Most processed foods contain high fructose corn syrup, or some form of processed sugar.
2. Be weary of Fat Free and Low Fat options. These usually contain extra sugar to make them taste as good as their full fat equivalents!
3. Take it out of your coffee
4. If you get a craving – have some water instead!
5. Consider a dietician if you need further help




Jacob Buick | Temple Gym

22nd January 2019

Nutrient Timing

“Is this an important factor to take into account”

One of the main misconceptions I face from a lot of people is thinking they have to be consuming 5-6 meals per day minimum to “keep their metabolism up.”

Thermic effect of food or what you would see as “keeping your metabolism up” is dictated by the caloric load or amount of the food consumed (and type) not the consistent intake of it.

One meal of 1200 calories will have the same affect as 3 meals of 400calories with the same macronutrient breakdown. The only real benefit to spacing foods out every 3 hours is the initiation of MPS (muscle protein synthesis) by the way of adequate consistent protein intake.

The take home message ;

Consume the number of meals per day that make adherence to calories and macros easiest for you. And …. if possible space out protein intake through the day for a small benefit

Peanut Satay Chicken

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Anything with peanut butter is amazing!


5ml rice bran/olive oil
5ml balsamic vinegar
20ml lemon juice (fresh/bottled)
25-50ml water (depending of preferred consistency)
10g Garlic
10g Brown onion
1/2 tsp Dried chilli flakes (fresh chilli is fine)
30g Peanut butter (smooth/crunchy)
100g Basmati rice (cooked weight/heaped 1/4 cup)
140g Chicken breast – cut off any fat (approx 1/2 large breast)
75g Broccoli


Easiest way to cook rice. Use a medium to large microwave safe container.
1 cup basmati rice
2 cups of water
Cook for 12 minutes on high, stir half way through.


Heat small size pot on medium heat. Add oil, onion and garlic and onion crarmelise. Turn down heat on low and add  balsamic vinegar, lemon juice, chilli flakes until the liquid is lightly simmering. Add peanut butter and stir through, gradually adding water. Once sauce has combined to a nice consistency take off the heat.
Steam broccoli trees (microwave steamer – 2-3 mins).
Thinly slice chicken breast and cook on medium heat on a non-stick pan.
Once broccoli and chicken are cooked you are ready to serve.
Serves: 1
Cal 532
Carbs – 32g     Fat – 22g     Protein – 46g     Fibre – 5g

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