10. White Bread (all bread should be thrown into this category, as far as I'm concerned)

9. Doughnuts - all that sugar stimulates dopamine "happy" hormone to keep you coming back for more.

8. Pasta - very, very little goes a long, long way to drive up your insulin.

7. Cake (muffins, including those "healthy" bran muffins, should be included in this category)

6. Chips

5. Cookies- the sight and smell of these freshly baked morsels are enough to elicit a dopamine response.

4. Chocolate (the real stuff, not the mass produced shit) - behavioral, emotional and physical responses to chocolate are akin to those of drug addicts to their drugs. 

3. French fries - these salty, fatty, sugary carcinogens are as addicting as they come due to the way they are made.  Enjoy.

2. Candy - more sugar with a nostalgic twist to hook you every time.  

1. Ice Cream (actually, I thought #1 would be peanut butter.  Maybe it's just my most addictive food.)  - according to Prevention magazine, this is the most addictive treat. 

Read more: http://www.prevention.com/food/healthy-eating-tips/food-addiction-most-addictive-foods/4-chocolate#ixzz2Kyvddel8

1.  Carb depletion:  4-5 days prior to your party, cut out all fruits, sugar-based (any sugar, syrup, alcohol, etc...), flour-based (any pasta, bread regardless of grain etc...) and starchy (potatoes, rice etc..) items.  Eat lean protein, good fats, and veggies only (see south beach low glycemic veggies).

2.  You should be drinking an amount of water equal to half your body weight in ounces anyway.   Now add an additional 20-40 oz. per day for the 4-5 day period leading up to the party.

3.  Lift heavy (both men and women) 2-3 of the Carb depletion days and maybe do 20 minutes of high intensity interval cardio (as opposed to long, steady cardio 40-60 min) the other days.  It is incredibly important that you hit a heavy lift the day of the party as close to the party time as possible - preferred.

 -If you workout in the mornings, try to train fasted and then begin your no-carb eating.  

4.  Don't forget to drink plenty of caffeine throughout the day.  

Concerned about health risks associated with this approach? Consider this: you'll be more hydrated from upping your water intake, more regular from increasing your veggies, and less depleted for not doing endurance cardio.  Plus, you will lift heavier so your workouts will actually count as workouts (your body adapts to those high rep/ low weight routines quickly, which renders them relatively ineffective).  Enjoy! 

I can’t tell you how many times I have tried to eat a small, healthy snack (protein) prior to a party and some healthy options (veggies) from the party tray to curb my appetite.  Crap! Those strategies couldn’t be more unrealistic and ineffective.  I’m not reaching for the broccoli when I could be reaching for a third helping of something delicious.  That would make me bitter.  So, here’s how I am going to eat whatever I want and avoid the weight gain and bitterness:

The day of your party to do list:

1. Eat small meals and lots of caffeine and water up until the party.
2. Meals leading up to the party should consist of only lean protein (fish, chicken, eggs, steak or lo-to-no carb whey protein shakes), good fats (coconut oil, MCT oil, fish oil, avocados, nuts in moderation) and green veggies – no fruit, starch, oatmeal or anything else that is considered a fruit or starch or oatmeal.  In other words, eat Atkins style.
3. It’s not about the cardio or endurance workouts.  Instead, hit an intense, heavy weightlifting workout as close to your party time as possible.  This is much more effective in helping you deal with the sugar load you’re about to undergo.  More specifically, heavy weightlifting should limit the amount of sugar your insulin can push into your fat cells…it’s complicated.   If you disregard this step, disregard this article.
4. Make sure you eat protein at the party (smoked salmon, sausage balls… I don’t care) with your desserts. 
5. Stay hydrated and enjoy!     

Well, it’s time to add another health benefit to the list.  In a recent study, Harvard Medical researchers found that those who consumed 3 or more cups of java/day were 20% less likely to develop the most basic form of skin cancer – basal cell carcinoma.  BOOM! My liquid crack of choice just got better. 

2. McDonald's cheeseburger happy meal

3. Burger King's kids' meal

4. Sonic kids' junior burger meal

5. Denny's build your own Junior Grand Slam

Also, adding an apple to crap does not change the fact that your child is still eating crap.

1. Divide your weight in half and convert that number to grams, which will give you your daily protein portion (i.e. 120 lb. person should eat 60g of protein/day.  Athletes should consume a little more).
2. Protein deficient diets can alter brain chemistry and mood.  In the June 2011 issue of “Health” found that high protein breakfast improved mood by stabilizing blood sugar and insulin levels.
3. Get the right amount of protein on a daily basis (it’s not stored or saved – so refuel).  Too much protein one day doesn't cover you for the next.
   
4. Higher protein diets are more effective for weight loss - consume a bit of lean protein with each meal
5. Daily protein needs increase with age.  The older you get, the more protein you need because your body is less efficient at absorbing it.  
   

So go out and enjoy a big, bloody steak!

From Ryan Andrews via Precision Nutrition

• Stay lean or lose the body fat.
• Get 5 hours/week of exercise. At least some of it should be vigorous.
• Move around during the day. Use your body to get places.
• If you drink alcohol, keep it around one drink per day. If one per day isn't an option, at least choose red wine and try to consume with suggested meals (see bullets below).
• Don’t smoke.
• When you sit down to eat, make sure that most of your plate/bowl is filled with vegetables, fruits, beans/peas, intact whole grains, and nuts/seeds. Including small amounts of lower fat dairy and dark chocolate each day might help.
• If you regularly eat added sugars and salt, your diet probably sucks! Cut them where you can and replace with veggies or fruits.
• Consume oily fish and other marine life. Mix in some flax seeds, hemp seeds, chia seeds or walnuts to get your dietary omega-3’s.
• If you are vitamin D deficient, use a supplement. Get outside in the sun.
• Bust stress. Do yoga, breathe deeply, connect with loved ones, laugh.

Blood Pressure-lowering plants

Plant foods rich in arginine: lentils, chickpeas, black beans, pumpkin seeds, peanuts, Brazil nuts, coconut, walnuts, almonds, sesame seeds

Plant foods rich in lycopene: tomatoes, grapefruit, salsa, watermelon, guava, baked beans

Plant foods rich in folate: leafy greens, lettuce, asparagus, broccoli, cauliflower, beets, lentils

Plant foods rich in fibre: beans, peas, nuts, seeds, whole fruits, whole vegetables, whole grains

Plant foods rich in magnesium: black beans, broccoli, peanuts, okra, pumpkin seeds, soybeans, spinach, oats, artichokes, banana, barley, buckwheat, navy beans, corn, raw chocolate (aka cacao)

Plant foods rich in potassium: apricots, avocado, banana, beets, potato, dates, melon, Brussels sprouts, oranges, pears, peanuts, raisins, spinach, squash

Plant foods rich in sulfur compounds: garlic, onions, leeks, brassicas (cabbage, broccoli, Brussels sprouts, cauliflower), nuts; onions and garlic in particular are high in sulfur compounds that increase nitric oxide production

Plant foods rich in vitamins C and E: green leafy vegetables, broccoli, potatoes, peas, oranges, mango, olives, avocado, tomatoes, apples, carrots, nuts, seeds, whole intact grains

Breakfast: Scrambled Eggs with Spinach and Salsa:

1 Omega-3 Egg mixed with ½ cup Egg Whites. Scrambled with fresh Spinach. Topped with Salsa.

 1 slice Sprouted Grain bread toasted with 2 tsp Coconut Oil. 

Or, High Protein Vanilla Yogurt:

1/2 scoop Vanilla Prograde Protein mixed with 4 oz plain 2% Greek Yogurt and 1 Tbsp ground Flaxseed

Morning Snack:  6 oz plain 2% Greek Yogurt or Cottage Cheese 2% mixed with ¼ Cup fresh Berries, 2 Tbsp slivered Almonds

1 fresh Kiwi. 

Or, High Protein Vanilla Yogurt:

1/2 scoop Vanilla Prograde Protein mixed with 4 oz plain 2% Greek Yogurt and 1 Tbsp ground Flaxseed.

Lunch: Large mixed greens Salad topped with tomatoes, celery, cucumber, mushrooms, 1 can drained Tuna, and 2 tsp Olive Oil Vinaigrette dressing. 

Or, Spinach salad topped with cherry tomatoes, mushrooms, and 3 oz grilled Turkey Breast. Add 2 tsp Olive Oil Vinaigrette dressing. 

Mid Afternoon Snack: 1/3 Cup Hummus eaten with fresh baby carrots, sliced red peppers, and cucumbers.

Dinner: 3 oz baked Turkey Breast topped with Balsamic Vinegar and Rosemary.  Roasted Asparagus, 1/3 Cup 5-Bean Salad.

Or, 4 oz Citrus Basil Salmon, Steamed Green Beans with Thyme

Small Salad topped with tomatoes, cucumber, celery, and 2 tsp Olive Oil Vinaigrette dressing.

Or,4 oz Grilled Chicken with Summer Vegetables and a side of 1/3 Cup Black Beans

What keeps insulin sensitivity high?

• Exercising 5 hours per week, especially resistance training
• Lots of muscle mass
• Higher intakes of vegetables, whole-grain foods (not pasta/ bread), legumes, lean proteins, and nuts/seeds
• Supplements like omega-3 fatty acids, alpha-lipoic acid, and chromium
• Adequate vitamin D status
• Limiting caffeine intake
• Commuting to work via biking and/or walking
• Regular tea consumption
• 7-9 hours of sleep per night

What lowers insulin sensitivity?

• Low-carbohydrate, high-fat diets
• High processed carbohydrate diets
• Sedentary lifestyle
• Nicotine use
• Regular caffeine consumption
• Vitamin D deficiency
• Sporadic sleep patterns
• Excessive alcohol consumption

Summary and recommendations

• Participate in some form of resistance training and/or intense conditioning 4-5 times per week.
• Aim for a moderate carbohydrate consumption (~40% of diet) with an emphasis on fibrous carbohydrates like vegetables, fruits, legumes, and whole grains.
• Control fat intake (~20-25% of diet). Emphasize sources like nuts, seeds, olives, avocados, olive oil, flax oil, and fish oils.
• Investigate chromium and alpha lipoic acid, and make sure intake is adequate (but not excessive).
• Supplement with omega-3 fatty acids from algae or fish.
• Drink water or tea, and limit calorically dense beverages and alcohol.
• Make sure to get in the sun at least 20 minutes per day or use a vitamin D supplement.
• Make sure to get 7-9 hours of sleep per night.