Hi Fusers!

Hopefully you all took the heart health quiz we posted earlier this month to see where you stand. Today, I'm going to talk to you about how following a Paleo lifestyle (see how I say lifestyle, not diet) will significantly reduce your risk of heart disease, high blood pressure, LDL (or "bad" cholesterol) and triglycerides, as well as diabetes. All these things lead to improved heart health. That's what the month of February is all about, learning how to improve heart health.

Heart disease affects 65 million Americans. One of 3 deaths in the U.S. is caused by heart disease. One in 3 Americans have metabolic syndrome, a group of significant risk factors that are directly related to obesity and insulin resistance (Chris Kresser).

Over the last 50 years, the FDA has maintained that a diet high in saturated fat and cholesterol causes heart disease. Foods such as eggs (specifically the yolks) and bacon are bad for us. Have you stopped to wonder why despite the push of a low-fat, reduced-calorie, no cholesterol diet, the levels of obesity, heart disease, blood pressure, and diabetes have all continued to increase significantly?

There is mounting, overwhelming evidence that suggests that this type of low-fat, low-cholesterol diet, heavy in low-fat grains and dairy, as well as heavy in processed foods such as low-fat crackers, cookies and treats, is not the way to go. Rather, a diet that emphasizes high-quality animal proteins, healthy fats, vegetables, fruits, nuts and seeds and excludes all processed foods, gluten, dairy, sugar, legumes, starches, and alcohol is the way to go. This type of eating has shown and is continuing to prove that it can prevent and help treat heart disease, autoimmune disorders, diabetes, and digestive disorders, amongst other things, such as ADHD and dementia (Huffington Post).

The Paleo diet focuses on eliminating inflammatory foods that can upset both the immune and digestive systems. Less inflammation in the body is a good thing. It reduces gut bloating and discomfort, allowing food to digest properly, as well as reduces joint and body pain. The Paleo diet also focuses on foods that are low on the glycemic index, which prevents your blood sugar levels from spiking and then crashing. This in turn is why eating Paleo has an amazing effect on energy levels--your body doesn't have the roller coaster of energy highs and lows that are associated with eating refined sugar, simple carbohydrates, and processed foods.

Eating a Paleo diet provides the body with a rich supply of vitamins, nutrients and antioxidants, as well as focuses on foods that boost your metabolism and keep your body satiated and satisfied.

Here is a list of the top heart-healthy Paleo foods, according to Chris Kresser, author of Diet Heart Myth:

• Cold-water, fatty fish--an excellent source of omega-3 fat.

• Olives, olive oil, macadamia nuts and avocados--some of the very best sources of monounsaturated fats, which are shown to reduce LDL and triglycerides, and reduce HDL. They also reduce oxidation and inflammation, lower blood pressure, and reduce thrombosis.

• Anti-oxidant rich foods, a variety of colors of fruits and veggies, red meat, organ meats, eggs and grass-fed dairy, help our antioxidant defense system protects us from oxidative damage, which is a major cause of heart disease. We need to eat in a way to strengthen our defense system.

• Polyphenol-rich foods such as tea, especially green, blueberries, EEVO, citrus, coffee, turmeric and other herbs and spices, naturally defend against infections, sunlight damage, and chemical oxidation.

• Consumption of nuts is associated with a decrease in many heart disease risk factors, including BMI and systolic blood pressure.

• Soluble-fiber rich vegetables such as brussel sprouts, carrots, sweet potatoes, asparagus and fruits, like apricots, oranges and grapefruits, bind bile acids; inhibit fatty acid synthesis; improve insulin sensitivity; and increase satiety with lower overall energy intake. (The Diet-Heart Myth: How to Prevent and Reverse Heart Disease Naturally by Chris Kresser)

How does this all work? Every day, we have a certain amount of cholesterol in our bodies; 25% which comes from our diet and 75% which is produced inside our bodies by the liver. Most of the cholesterol found in food is not absorbed by our bodies. However, the body regulates how much cholesterol it produces in relation to how much it takes in; when intake increases, the body makes less, and vice versa. There have been cholesterol feeding studies done that show that in 75% of the population, dietary cholesterol has very little impact on blood cholesterol levels. In the other 25%, dietary cholesterol does modestly increase both LDL and HDL, but does not affect the ratio or increase the risk of heart disease. Eating cholesterol is not bad for you, so, eat your eggs and do not waste those yolks. Egg yolks contain all 13 of the essential nutrients found in an egg (Kresser).

Studies also show that lower-carb diets (grains, sugars) are associated with increased fat loss and HDL, decreased BMI and waist circumference, as well as reduced triglycerides, blood pressure and plasma insulin (Mercola).

Coming back to the term Paleo lifestyle, there are several important behaviors that go hand in hand with improving your health. Regular exercise, sitting less and walking more (separate from regular exercise) significantly reduce your risk of heart disease, as well as reduce the symptoms for those who already have heart disease (Mercola; Kresser).

Also very important to a healthy lifestyle is sleep. Chronic sleep deprivation is a huge factor in heart disease, causing weight gain, insulin resistance, decreased energy, and an increased appetite (Kresser).

Finally, managing one's stress levels goes a long way in helping prevent heart disease. Very high stress levels can cause a myriad of symptoms, such as an overproduction of cortisol, which can lead to weight gain, impaired blood sugar control, and increased inflammation in the body.

That being said, chronic inflammation in our bodies is simply not good for us. The Paleo diet, especially the heart-healthy foods mentioned above, significantly helps in reducing inflammation, which in turn creates a healthier heart, and an overall healthier body. Increased energy and weight loss are amazing side benefits of eating this way and will occur naturally.

Please let me know if you have any questions or comments, I'm happy to answer.

Yours in Health,

Kristin @ The Fuse Fitness

1. Huffington Post; 6 Health Lessons From The Paleo DIet; http://www.huffingtonpost.com/2013/09/13/healthy-paleo-diet-tips_n_3900690.html

2. Chris Kresser; The Diet-Heart Myth: How to Prevent and Reverse Heart Disease Naturally; http://chriskresser.com/the-diet-heart-myth-how-to-prevent-and-reverse-heart-disease-naturally

3. Robb Wolf; What Is The Paleo DIet?; http://robbwolf.com/what-is-the-paleo-diet/

4. Paleo Grubs; 17 Benefits of Eating Paleo; http://paleogrubs.com/paleo-benefits

5. Dr. Mercola; Feast Like a Caveman and Watch the Pounds Melt Away; http://articles.mercola.com/sites/articles/archive/2011/11/11/paleo-goes-mainstream-cbs-news-reports.aspx

Hi Fusers, Happy Sunday! Today is Day 21 of the 21 Day Sugar Detox! That's right, the last day. Congrats to everyone who did this detox with us :)

I chose to do Level 3 of the 21 DSD. There are 3 levels, the third being the most strict. It is a rigid paleo diet (no grains, legumes, dairy, refined carbs, or alcohol) and no sugar at all. Period. You may not consume fruit during these 21 days. The detox program suggested to only choose level 3 if you are already used to following a paleo/grain free lifestyle. I have been for years, not always super strict, but at least 80/20%. There is an "athlete modification" for those who workout vigorously multiple times a week that allows 1/2 cup of sweet potato a day. I did not consume sweet potato daily, probably about 5 days out of the 21. The point of the detox is to regulate and stabilize your blood sugar levels, which in turn keeps you from craving refined carbs and sugar as a pick-me-up.

So, you probably want to know how it went. Lucky for you, I'm gonna fill you in on the details. The good, the bad and the ugly. I think I'll start with the good (always better to start with the positive, right?).... Let's be real for a minute though, the good outweighs the bad and ugly by a million to one. But I wouldn't be being honest if I didn't share the challenges as well.

The Good

While I did not do this detox with a goal of losing weight/body fat, the majority of people on this detox will lose body fat. The more body fat you have to lose, the more dramatic the difference. While I consumed a large amount of calories all day long, I absolutely saw a difference in my body. I leaned out a bit more and my abs became very defined. Even though that wasn't my goal, I'll take it as a win.

Almost immediately, I experienced increased and more consistent energy levels all day long. Whew, sometimes I annoyed myself with the amount of energy I had. It's been awesome. No more mid-afternoon yawns, which is the one time of day I've always struggled with.

With that, I also experienced better sleep. I am someone who is a light sleeper, wakes easily and has suffered on and off from bouts of insomnia throughout my life. But wouldn't you know that this detox kept me sleeping like a baby. High energy all day, sound sleep all night....not gonna lie, this is AWESOME.

I've struggled with IBS/digestive problems my entire life, which is the primary reason I decided to go mostly paleo years ago. Tightening up the reins and diving into this detox, I truly experienced the most comfortable and regular digestion I can ever remember having. This I tell you, a freaking blessing. I haven't had any problems with bloating or stomach aches at all. It feels great.

Overall, I just feel pretty dang healthy.

The Bad

Well, for me there wasn't much "bad." Because I already followed the paleo lifestyle, there weren't a huge amount of changes for me, which made this much easier. The 3rd day of the detox, I did have a headache for most of the day, which cleared, and never resurfaced. The more sugar and refined carbs you consume in your diet before beginning the detox, the more difficult the detox symptoms can be. They range from lethargy (in the beginning), persisting headaches, cold/flu-like symptoms, and irritability.

The Ugly

So, there were a few moments of ugly. They all happened during the first week, and mostly the first weekend of the detox.

While washing grapes for my daughter's lunch one evening, probably around Day 3 or 4, I found myself salivating and practically drooling. I wanted one of those grapes with a vigor I have never experienced with any piece of food. It took me by surprise and was such a mind-battle. I had to seriously fight myself not to eat just one grape. It was emotionally exhausting.

On day 5, Friday evening, Anai came over for a playdate with Ava, and the kids wanted dessert. I let them choose what they wanted, they picked mint-chip ice cream in a cone. I obliged. After we ate a 21 DSD approved/paleo dinner, they wanted their ice cream cones. As I was scooping the ice cream into the cones, it was melting quickly, running down my fingers. OH MAN, I cannot tell you had badly I wanted to just lick my fingers. It was pure torture. I thought the grapes were bad, but this, wow. And I don't even really like mint-chip ice cream, to be honest I'm truly not really a sweets person.

Thankfully, no one witnessed this scene, this battle, or could read the crazy thoughts in my head. For that, I am grateful. It was ugly. I solved it by shoving my hand under water and washing the ice cream off before things got worse. I gave the girls the ice cream and for the rest of the evening had an intense craving of wanting something, anything, that would satisfy me. I wanted a glass of wine, I wanted something sweet, I wanted something I wasn't allowed to have. And right then I realized how most people rely on a treat, whether it's wine/alcohol, dinner out, or dessert to transition them from weekday/workday into relaxation/weekend mode.

That night was the most difficult for me, because it took me completely by surprise. I'm used to eating really clean/paleo all week long. For a long while I have reaped the benefits of better energy, better sleep, better stomach issues, and know that this is how my body performs most optimally, allowing me to work 12 hour days on my feet all day. But come Friday evening, I'm ready for something to transition me into weekend mode. And I never realized that. It hit me very intensely. The following two weekends were hugely better, because I wasn't surprised by it. Being mentally prepared for what may come made all the difference. I

I also found that there were many people in my life who had a difficult time accepting that I was doing this detox. I heard things like why do you have to always be so extreme?!; you don't need to lose weight, why are you doing this?; this is crazy, no fruit, that's nuts!; when you get pregnant, you'll have to be extreme, so why would you do this to yourself now?!.....There were times I had to remind these people that it was my choice, it is only 21 days, reassure them that my goal was not to lose weight, and that I wanted to experience the health benefits from this. This was my favorite line: "Just have this one glass of wine, no one will know." That's where it got ugly. That awkward moment when I said, "Well really, two people will know, you and me. And I think that defeats the whole purpose."

There you have it, my 21 DSD experience in a nutshell. I feel great and will continue and adhere to a paleo lifestlye with very little to no sugar. I will enjoy fruit again, however I've for a long time only eaten maybe a piece a day. And I am truly looking forward to celebrating this accomplishment with a really good glass of wine.

Please feel free to ask me any questions or share your 21 DSD experience with me!

Yours in health,

Kristin at The Fuse Fitness

Hi Fusers :) Hope your weekend is getting off to a great start! Classes were awesome this morning, great energy, good dedication and hard work. Can't ask for a better start to the weekend.

As many of you already know, Monday we are starting the 21 Day Sugar Detox. Here at The Fuse, we strive to consistently make healthy choices, whether it’s with food, exercise, family or work. However, we all indulge in things that aren’t healthy, we’re only human, right? Summertime often means over-indulging on many more occasions than normal, with vacations, parties, bbqs, there’s almost always a reason to over-indulge. With the start of this new school year (as parents, we see the beginning of the school year almost exactly like the beginning of the actual year) we are choosing to make a conscious effort to get back on track with our goals and training, closing down the awesomeness that is summer and moving forward.

That is why we have decided to make it a challenge at The Fuse to participate in the 21 Day Sugar Detox together, to jump-start our engines, reset our metabolisms, and rid our body of the excess toxins we’ve consumed this summer.

According to Wikipedia, the average person consumes about 24 kilograms of sugar each year, which is equivalent to over 260 food calories per person, per day. Even when we think we are following a low sugar diet, it's often surprising to find out how many foods have added sugar.

Removing sugar from your diet helps you lose body fat quickly by stabilizing your blood insulin levels (insulin promotes the storage of body fat), increases your energy by stabilizing your blood sugar (keeping you from having those sugar highs, then sugar crashes), improves the complexion of your skin (sugar zaps the collagen in your skin), and helps you taste and sleep better. All these effects sound awesome, right?!

While all of these are huge positive effects, there will most likely be some negative effects during the first few days of the cleanse. Just like any type of detox, as you clean your body from the inside out and rid it of what it is addicted to, the body suffers a bit on its path toward getting healthier. The most common negative symptoms reported on this cleanse during the first 2-3 days are headaches, cold-like symptoms, low energy, irritability, bloating, and sporadic sleep. However, many people experience no negative symptoms, and for those who do, it's mainly just the first few days.

You can find out more info from the 21 DSD website and purchase their book if you choose. Basically, the program is designed in three levels, introducing Level 1 participants to a life without refined foods, but not excluding all grain, legume and dairy products. Level 2 goes on to exclude grain and legume products while Level 3 is a strict Paleo diet with additional modifications specific to The 21-Day Sugar Detox's goals for participants in breaking their sugar and carb addictions.

Foods you should be avoiding completely are anything with sugar in it (agave nectar, evaporated cane juice, fructose, high fructose corn syrup, honey, maple syrup, raw cane sugar, sucrose), alcohol, fruit, breads, candy, cereal, dairy, anything with flour, oatmeal, potatoes, soy, tortillas, vinegar, white rice, pasta, and seitan.

What can you eat? Lots of delicious food! All veggies (except potatoes), up to 1/2 cup of sweet potato a day (especially for athletes or if your energy doesn't spike back up after the first few days of the detox), eggs, avocado, coconut oil, fish, ghee (clarified butter), lemon and lime, nuts, olive oil, free-range chicken and turkey, grass-fed beef and lamb, quinoa (Level 1 only), seeds, tomatoes and unsweetened chocolate.

We will be posting regularly on Facebook, the blog, and Instagram (follow The Fuse Fitness on Instagram and/or post pics of your meals and #thefusefitness) about what we're eating, links to meal ideas and recipes, and how we're feeling, both what's challenging and what's making us feel good. We highly encourage you to participate with us and share your meals, your struggles, your highs and ask any questions you'd like. We're in this together and it's just 21 days to a better you!!

So, let the games begin!!

Yours in Health,

Kristin