“I greatly appreciate Kelley Herring’s articles in ETR and Total Health Breakthroughs – and her great recipes. (Many are standard fare on my weekly menus.)

“Kelley’s article regarding post-workout fueling was another good reminder of a ‘don’t’ for people working to get fit. My question: What is a good pre-workout ’snack’? I get up early in the morning to work out, and having to eat something immediately before that will likely give me a side ache or stomach ache. What is the best approach? Eating too little leaves me feeling lightheaded and limp. Eating too much and ugh!”

Audry Morell
Pompano Beach, FL

Hello Audry,

Thank you for the compliments – and for a great question!

Eating a little something before exercise is a great way to maximize your workout. It boosts performance and improves stamina, helps prevent low blood sugar (which saps energy and can cause lightheadedness), and fuels muscle and liver carbohydrate stores to provide (more…)

My wife recently competed in the Arnold Amateur Figure Competition – the largest competition of its kind in the world. This is like a beauty contest in a bikini. Women are judged on their muscular physique and posing.

A 30-year-old mom of two, she swept the competition! (And the women she was competing against were 21- to 25-year-old non-moms.) What is her secret to staying lean and muscular? For one thing, she sticks to five essential foods:

1. Organic eggs
2. All-natural grass-fed beef
3. Wild salmon
4. Avocados
5. Whey isolate

These five fat-burners are staples in her diet. Why are they so critical to keeping the fat off? You see, unlike men, women are very sensitive to the fat-storing hormone insulin. (It’s because they have lower testosterone levels.) These five foods help keep insulin – and blood sugar - low, therefore helping to keep fat off.

These foods are also rich in healthy fats, which help us stay fuller longer, thereby warding off binge eating and snacks.

[Ed. Note: Shane Ellison's entire career has been dedicated to the study of molecules - how they give life and how they take from it. He was a two-time recipient of the prestigious Howard Hughes Medical Institute Research Grant for his research in biochemistry and physiology. He is a bestselling author, holds a master's degree in organic chemistry, and has first-hand experience in drug design. Take advantage of his knowledge and insights to look and feel your best in 90 days.]

Your biggest roadblock to staying fit is probably that it isn’t fun. I just read a study which found that most overweight folks don’t find exercise enjoyable. Worse, instead of feeling energized, they feel tired after a workout.

No wonder it seems to be so hard to lose weight!

But, no matter what you have experienced in the past, losing fat can be fun and fast. It doesn’t require long, boring workouts. It can also mean making new friends by participating in fat-loss forums and group training or fitness classes.

If you are just getting started, here’s what you need to do…

1. Get a trainer or nutritionist for professional accountability. Research from Stanford University found that this improves fat-loss results.

2. Work out with a friend who is also losing weight. It will help keep both of you motivated.

3. Go online and get social support in a weight-loss forum.

4. Join a bootcamp and work out to cool music with new friends.

5. Get a nutrition buddy at work who will help you stay on track.

Combine the social support with good eating and proper workouts, and you’ll feel energized all day long. Soon you’ll completely transform your body and boost your confidence… and you’ll be living the fat-loss lifestyle forever!

[Ed. Note: Exercise doesn't have to be grueling or boring. Fitness expert Craig Ballantyne has put together a high-energy program that allows you to burn fat and build muscle in three 45-minute sessions each week. Learn more here.

For more easy-to-implement ideas about how to live longer and feel better, get your free subscription to ETR's natural health newsletter.]

Because blood sugar is one of the most important factors in your overall health, you might think getting tests is a good way to keep it in check. You’d be right on that count. But you might be surprised to know that the best test may not be one you’re familiar with.

I’ve been getting a lot of questions from ETR readers about blood sugar. What most of them are concerned about is this: Which test is better – fasting blood sugar, oral glucose tolerance, or random blood sugar?

The answer is “none of the above.” It’s the glycated hemoglobin or A1C test.

The A1C is far superior to the other tests. Not only can it be used to diagnose diabetes, it also gauges how well a diabetic is managing his or her condition.

And that’s not all. The A1C tells you what percentage of your hemoglobin (a protein found in red blood cells) is sugar coated (glycated). And “sugar coated” is a really bad thing when it comes to your cells. In fact, these glycated compounds are associated with an increased risk for heart attack, stroke, Alzheimer’s, cataracts, and many other chronic ailments.

Ask your doctor for an A1C test. Ideally, you’ll want an A1C of less than 5 percent, which corresponds to an average glucose level of 90 mg/dL.

[Ed Note: If you steer clear of sugar, you're doing yourself a big favor. But if you've swapped the "white devil" for artificial sweeteners, there's something you should know. Studies show that people with diabetes who consume sucralose have significant increases in A1C. Find out about the dangers of artificial sweeteners (and the healthy alternatives) in Kelley Herring's revolutionary 7-part health transformation program, Your Plate, Your Fate. Get all the details and learn how to get 3 bonus books right here.]

I’m pretty selective about what I eat. Nothing is more important to maintain good health and a slim physique than proper diet. Most of us agree on that. The argument usually arises when we attempt to define “proper diet.” Some insist on a vegetarian diet, while others proclaim meat to be a necessary staple. Which is it? And how can we know?

I question everything (even my wife’s cooking after seven years of perfect cuisine). And instead of accepting anyone’s opinion about matters related to my health – no matter how famous they are or how many books they’ve sold – I look to biochemistry for my answers.

One of the main factors to consider with your diet is the relative amount of glycation that occurs when you eat various foods. Glycation – a biochemical change that’s associated with aging – is a result of excess glucose (sugar) in the blood. Aside from causing unsightly wrinkles and age spots, it can destroy muscles, joints, and the cardiovascular system. A simple blood test is used to measure it.

In a paper titled “Would carnosine or a carnivorous diet help suppress aging and associated pathologies?”- published in the Annals of the New York Academy of Sciences – scientists found that vegetarians have more glycation than meat eaters. The reason? Vegetarian diets lack some important anti-glycation compounds. These include carnosine, a full spectrum of B vitamins, and acetyl-L-carnitine.

Vegetables, of course, provide tons of other nutritive compounds, notably those with anti-cancer properties. Therefore, I recommend eating both veggies (organic) and meat (grass-fed), locally produced whenever possible. Maintaining a good balance of vegetables and meat will help you slow the aging process… and stay lean.

[Ed. Note: Shane Ellison's entire career has been dedicated to the study of molecules - how they give life and how they take from it. He was a two-time recipient of the prestigious Howard Hughes Medical Institute Research Grant for his research in biochemistry and physiology. He is a bestselling author, holds a master's degree in organic chemistry, and has first-hand experience in drug design. Take advantage of his knowledge and insights to look and feel your best in 90 days.]

ETR’s health experts are big advocates of lean, healthy sources of protein – with good reason. A high-protein diet is very effective for keeping your appetite under control and helping you lose weight. However, the best sources of protein – like grass-fed beef and wild salmon – aren’t cheap.

Though your health is worth spending a little extra on high-quality meat and fish, you don’t have to eat it at every meal. There’s a less expensive alternative: whey protein.

Whey protein, which is derived from milk, is one of the most bioavailable forms of protein. It gets into your muscles quickly, which helps you recover and repair muscle tissue fast after you work out. Plus, at $1.40-$2.50 a meal, it’s budget friendly.

Make sure you get whey protein isolate that is lactose free (for easy digestion). My favorite is from Americanwhey.com. It tastes good, it doesn’t cause bloating and it’s low in carbs and fat.

Drink 2-3 shakes a day as snacks or meal replacements. (Get a Magic Bullet so you don’t have to wash a huge blender every time you make a shake.) Another option would be to buy pre-packaged protein shakes. (I like EAS brand.)

And keep in mind that when you’re on a high-protein diet – whether the source of your protein is meat, fish, or whey isolate – it’s important to drink lots of water to aid in absorption, digestion, proper elimination, and hydration.

[Ed. Note: Getting enough protein can help you stave off the munchies and lose weight. But you also need to exercise regularly to get fit. For dozens of exercise ideas you can implement at home, sign up for ETR's free natural health newsletter.

Yarixa Ferrao is the certified personal trainer and founder of "Get Fit in 6" who has been whipping some Early to Rise staffers into shape. You can now discover all of Coach Yari's secrets to leading a healthy life at her Retreat in Delray Beach this July 10-12. Get the details here.]

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Are you hungry shortly after finishing a meal? If so, your body may be telling you that you need more omega-3 fats.

In a recent study, obese and overweight participants were given a dinner that was either low or high in omega-3s (260 mg vs. 1.3 g, respectively). The researchers measured their sensations of hunger immediately after the meal and again two hours later. What they found was that those who ate the high-omega-3 meal felt fuller than those who ate the low-omega-3 meal – immediately afterward as well as two hours later.

Get the craving-controlling benefits of omega-3s by enjoying meals that feature wild salmon (1 g/3 oz), sablefish or black cod (1.2 g/3 oz), and sardines (2.8 g/can). And take a high-quality fish oil supplement like Carlson’s that provides 1.6 g/tsp. to get your daily dose of this healing fat and keep the munchies at bay.

[Ed. Note: Nutrition expert Kelley Herring - founder of Healing Gourmet - has created a revolutionary 7-part health transformation program called Your Plate, Your Fate that reveals how you can protect your health and optimize your weight by maximizing the nutrients in your food. Get all the details and learn how to get 3 bonus books right here. 

For advice about which foods you should - and shouldn't - be eating to stay in top health, sign up for ETR's free natural health newsletter.] 

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High blood pressure? Drop the mercury a notch by getting more potassium in your diet.

In a recent scientific review published in the Journal of Clinical Hypertension, researchers evaluated the literature for blood pressure studies on potassium, calcium, and magnesium. While all three of these nutrients help lower blood pressure, potassium was found to be of special importance. In fact, those getting the most potassium in their diets had the healthiest blood pressure levels.

It isn’t just that Americans consume too little potassium (about half the recommended daily allowance), but also that we get too much sodium (about twice the RDA). Because potassium and sodium have opposing roles in the body, too much sodium and too little potassium is a recipe for high blood pressure.

Here are three ways to help get your blood pressure into a healthy range:

• Steer clear of processed foods and plain table salt. Base your meals on fresh, whole foods and choose to season with herbs and spices. When you do use salt, use Celtic Sea Salt – a pure, natural salt that provides a balance of minerals, not just sodium.

• Enjoy more potassium-rich foods like avocados, beans, lentils, Swiss chard, spinach, and cremini mushrooms.

• Because most whole-foods multivitamins provide very little potassium, consider taking a potassium supplement (like potassium citrate) to get the 4.7 grams per day recommended by the Institute of Medicine.

[Ed. Note: Nutrition expert Kelley Herring - founder of Healing Gourmet has created a revolutionary 7-part health transformation program called Your Plate, Your Fate that reveals how you can protect your health and optimize your weight by maximizing the nutrients in your food. Get all the details and learn how to get 3 bonus books right here.

For advice about which foods you should - and shouldn't - be eating to stay in top health, sign up for ETR's free natural health newsletter.]

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Stevia is a plant whose leaves contain compounds that are more than 200 times sweeter than table sugar but have no calories. I was introduced to this natural herbal sweetener in the late 1990s by a friend.

We were at a restaurant in Los Angeles, and before we ordered she asked the waiter to bring a few cut lemon pieces and a glass of water. She proceeded to squeeze the lemons into the water and asked me to taste. Of course, it was sour. She then added a few drops of stevia liquid. I could not believe how that small amount of herbal extract immediately turned the sourness into delicious lemonade.

I was so impressed that I was inspired to co-author The Stevia Cookbook with her. I researched the history of the plant and all the studies, while she worked on the recipes.

After reviewing multi-generational studies done with rodents where high dosages were found to be non-toxic – and realizing that some countries (including Japan) had been using stevia in their foods since the 1970s without ill effects – I was convinced that it was safe. However, the FDA claimed that it had concerns about stevia’s safety and would not allow it to be called a sweetener. Stevia had to be labeled as a “dietary supplement.”

Interestingly, the FDA’s attitude changed when Coke and Pepsi approached them and asked for permission to use stevia extract as a sweetener.

Stevia has been available in the U.S. since the mid to late 1990s, and it gradually became popular in alternative health circles. But it was not until Coke and Pepsi got the okay from the FDA in 2008 to begin adding it to their drinks that stevia was catapulted to a new status. You are soon likely to find it as a sweetener in a wide variety of foods, drinks, nutrition bars, and other products.

A number of companies sell stevia extracts but not all of them are of good quality. Some may have a bitter aftertaste. After searching for several years, I came across a clear liquid form of stevia that has become my favorite. I use 3 or 4 drops in my herbal tea every morning, and have been doing so for over a decade. You can add it to coffee, too, and kids love it in lemonade. It’s also available as a powder, and in lime-flavored packets that you can add to a pint of water for a delicious, calorie-free iced drink to enjoy on warm summer days.

[Ed. Note: For more on stevia - and dozens of other nutritional supplements - visit the natural healing website of Ray Sahelian, MD, at www.raysahelian.com. Stevia extract can be purchased directly from Dr. Sahelian by clicking here.

You can find plenty of all-natural methods for staying healthy - including the latest breakthroughs in weight-loss programs... healthful recipes... and other ideas for achieving optimal health - all from one of the largest integrative-medicine practices in the country. Learn more here.]

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It’s finally here – the wonder cure that Americans have been waiting for. It’s called acai. Whether you are a member of The Fat Cow Hall of Fame, being ravaged by high blood sugar, or being overcome with cancer, you’re being told that acai is your key to optimal health and longevity. If you believe this, the Oprah and Dr. Oz marketing noose is already around your neck.

Acai berries are great. But acai drinks and other acai products are loaded with sugar – natural and otherwise. Remember your mom telling you to avoid sugar?

Most people don’t do it. The average American chokes down a whopping 160 pounds per year. A healthy human body can’t take more than 10 or 15 pounds annually.

Acai products are marketed as super-antioxidants.Cinnamon is light years ahead when it comes to antioxidant content, but you can get that for pennies on the acai dollar at your local grocery store – which is why marketers aren’t telling you about it.

Acai products do contain a negligible amount of anthocyanidins, natural substances that can be a huge asset to your cardiovascular system. But you can obtain quadruple the amount – for pennies on the acai dollar – from a big organic salad or bilberry (an over-the-counter nutritional supplement).

Still, neither cinnamon nor bilberry is a wonder cure. Nothing can overcome America’s addiction to bad habits, especially wanton sugar consumption. Want a real wonder cure? Remove the marketing noose and abandon sugar.

[Ed. Note: Shane Ellison's entire career has been dedicated to the study of molecules - how they give life and how they take from it. He was a two-time recipient of the prestigious Howard Hughes Medical Institute Research Grant for his research in biochemistry and physiology. He is a bestselling author, holds a master's degree in organic chemistry, and has first-hand experience in drug design.Take advantage of his knowledge and insights to look and feel your best in 90 days.]

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Many people avoid monosodium glutamate (MSG) – the so-called “safe” flavor enhancer – because they get a headache or upset stomach after eating it. But here’s another reason to avoid MSG: It might be causing you to gain weight.

MSG has been used for some time to “fatten up” lab rats for experimental purposes – but no one knew for sure if it had the same effect on people. So researchers from the University of North Carolina at Chapel Hill and in China set out to study just that.

The researchers compared the MSG consumption of more than 750 Chinese men and women aged 40 to 59. (In China, MSG is commonly used in home cooking, as well as in restaurants and packaged foods. And, in fact, the study found that approximately 82 percent of the subjects used MSG when they prepared food at home.) Those who consumed the most MSG were almost three times as likely to be overweight as compared to those who did not use MSG, even when adjustments were made for physical activity, caloric intake, and other variables that could be related to weight gain.

The researchers are now trying to determine why MSG causes weight gain. One theory is based on the observation that when lab rats are given MSG, they eat more, indicating that MSG somehow influences appetite signals from the brain.

Another concern is the way MSG affects blood sugar. In a 2000 study published in the journal Physiological Research, normal rats were turned into insulin resistant rats by feeding them MSG. The MSG-treated rats also stored glucose as fat more readily than normal rats. 

Whatever the reason, it appears that one way to help control your weight is to reduce your intake of MSG.

In the U.S., most people do not use MSG in home cooking, though it is an ingredient in the flavor enhancer Accent. You are more likely to get MSG in restaurant food. You can’t control the way food is prepared when you eat out, but you can at least make sure you read the labels when you shop at the grocery store. Foods to watch out for include soups (especially Asian-noodle type soups) and salad dressings. Many flavor-coated foods – like ranch or barbeque flavored chips and nuts – also contain a significant amount of MSG. 

[Ed. Note: It truly is possible to improve your health just by making wise choices when it comes to diet and lifestyle. James B. LaValle, RPh, ND, CCN - founder of the LaValle Metabolic Institute and a nationally recognized expert on natural therapies - can give you easy-to-understand directions for living the healthy life you've always wanted. Learn more here.

For expert advice on staying lean, fit, and healthy, sign up for ETR's free natural health newsletter.]

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It’s been seven years since I’ve had a soda. But there was a time when I was ravenous for Mountain Dew. It was cold, it was fizzy, and it tasted damn good. Whether I was slaving away in the lab, poring over science journals in the library, or even teaching organic chemistry, nothing stopped me from drinking it. I was hooked. Little did I know, I had developed a biochemical addiction to the sugar in Mountain Dew that could have led me to an early grave.

Do you have an addiction to sugary sodas? If so, pay careful attention. I’ll reveal what you need to do to save your health.

In a study comparing the addictive properties of sweeteners, sugar proved more addictive than cocaine. When consumed, sugar increases serotonin levels within the brain. This increases the production of endorphins. Like drugs, these brain chemicals trigger opioid receptors, thereby eliciting the sensation of happiness. This artificial increase in serotonin levels causes the body to down-regulate its natural production and release of serotonin. Addiction begins to creep in.

Serotonin is responsible for controlling mood and appetite. Without serotonin, a person gets depressed and craves more sugar. This forges an emotional bond between happiness and sugar (or soda sweetened with sugar). Sugar addicts become dependent on it to increase serotonin and therefore make them feel happy. That explains why, no matter what I was doing, I would drop it to get my Mountain Dew fix! By leveraging this biochemical addiction, soda manufacturers are making a fortune.

The problem with sugar addiction is that it leads to obesity and Type II diabetes. Not only was I an honorary member of The Fat Cow Hall of Fame (I weighed 205 lbs with 30 percent body fat; off soda today, I’m 170 lbs with 10 percent body fat), I was boosting my blood sugar to dangerous levels. One soda per day increases your risk of diabetes by 85 percent, which can reduce your lifespan by 11 to 20 years.

The addiction can be totally overcome in about three weeks. To do it, you need plenty of exercise and sunshine, along with L-tryptophan from grass-fed beef and whey isolate. Natural sweeteners like stevia and agave can help you ease off the soda (use them to make a natural soda from sparkling water and lime), as can herbal teas (like Yerba Mate).

[Ed. Note: Shane Ellison's (www.thepeopleschemist.com) entire career has been dedicated to the study of molecules - how they give life and how they take from it. He was a two-time recipient of the prestigious Howard Hughes Medical Institute Research Grant for his research in biochemistry and physiology. He is a bestselling author, holds a master's degree in organic chemistry, and has firsthand experience in drug design. Take advantage of his knowledge and insights to look and feel your best in 90 days.]

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