>>> AND WELCOME BACK.
WE ARE JOINED AGAIN WITH HELP
AND FITNESS EXPERT DR. IAN
SMITH.
"BLAST THE SUGAR OUT" IS
AVAILABLE NOW.
AND LAST SEGMENT WE WERE TALKING
ABOUT THE AMOUNT OF SUGAR THAT
ALL OF US EAT.
AND WOMEN SHOULD EAT SIX
GRAHAMS?
>> SIX TEASPOONS OF ADDED SUGAR.
>> AND MEN?
>> NINE.
>> A DAY'S WORTH OF MEALS.
>> I GAVE YOU THE PAD NEWS
EARLIER ABOUT WHERE ALL THESE
SUGARS ARE, BUT THERE'S GOOD
NEWS.
AND THE REASON I WROTE THE BOOK
IS I WANT PEOPLE TO REALIZE THAT
EATING HEALTHY DOES NOT MEAN YOU
CAN'T HAVE TASTY GOOD FOOD.
>> YOU CAN STILL EAT A BIT OF
SUGAR.
>> ABSOLUTELY.
AND THE BOOK HELPS DO YOU THAT.
THERE ARE MORE THAN 45 RECIPES,
LISTS OF SNACKS ALL SPELLED OUT
FOR YOU BROKEN UP BY THE
CARBOHYDRATE LEVELS AND
SWAPOUTS.
I WANTED YOU TO SEE SOME FOODS.
IF YOU'RE ON THE GO, YOU'RE
NEVER TOO FAST.
IT'S ALWAYS GREAT TO GO WITH
COLOR.
SO SOME WE ARERIES IN THE
MORNING -- BERRIES IN THE
MORNING.
HIGH IN FIBER, ANTIOXIDANT.
I ALSO LIKE NEWTELA.
-- NUTELLA.
LOOK AT THE AMOUNT.
IT'S NOT CRAZY.
>> I'M GOING TO BE ONE OF THOSE,
THAT IF YOU HAVE THE NUTELLA JAR
AT HOME AND YOU OPEN IT UP,
YOU'RE NOT GOING TO WANT TO DO
JUST ONE TABLESPOON.
YOU CAN'T JUST TAKE ONE SPOON.
COME ON.
>> THAT IS TRUE, WHICH IS WHY WE
ALSO HAVE SOME YOGURT.
SO THE IDEA IS YOU WANT TO --
>> IN OTHER WORDS, YOU GET NO
NEWTELA.
>> I CAN'T GIVE YOU MORE THAN
WHAT YOU DESERVE.
THE IDEA IS IF YOU CAN MIX IT
UP, THEN IT PREVENTS YOU FROM
HAVING TO GO BACK.
YOU ALWAYS START WITH THINGS
THAT YOU'RE NOT GON TO GOING TO
IN -- GOING TO INDULGE ON.
>> DOES THIS HAVE SHURGT?
>> YES, 8 GRAMS.
>> SO DIVIDE BY FOUR, SO THAT'S
2.
>> THEIO PLAY VERSION -- THE
YOPLATE HAS 18.
>> YOU'RE BETTER THAN EATING
THAT --
>> ADDING YOUR OWN BERIS TO THE
GREEK -- BERRIES TO THE GREEK
YOGURT.
WE HAVE SHOULD GREAT FACEBOOK
PAGE CALLED SUGAR BLASTERS.
BUT THEY SHARE RECIPES ALL THE
TIME.
6,000 PEOPLE.
AND SO THEY WILL SAY TO YOU,
WHAT ARE SOME GOOD BREAKFAST
SUGGESTIONS BASED ON BLAST THE
SUGAR OUT AND YOU GET ALL THESE
GREAT IDEAS.
>> YOU'VE GOT SOME SPARKLING
WATER HERE.
>> I HAVE THIS HERE BECAUSE
INSTEAD OF DRINKING SODA, CUT
YOUR SODA INTAKE IN HALF.
REPLACE THE OTHER HALF WITH SOME
SPARKLING WATER.
AND IF YOU WANT, INFUSE IT WITH
SOME LIME OR SOME CITRUS TO GIVE
IT SOME FLAVOR.
>> YEAH.
>> EVEN SOME CUCUMBER.
>> ABSOLUTELY.
>> OR A TINY, TINY LITTLE SPLASH
OF JUICE.
I LIKE TO DO THAT.
I SERVE MY SPARKLING WATER IN A
WINE GLASS.
MAKES YOU FEEL A LITTLE SPECIAL.
>> THAT'S RIGHT!
LIKE YOU'RE GETTING IT.
>> WHAT WITH THE ENTREE.
THIS IS A LUNCH DISH.
>> PEOPLE SAY YOU CAN HAVE PASTA
AND STILL LOSE WEIGHT?
BUT LOOK AT THE SIZE.
YOU GO TO MOST RESTAURANTS AND
EVERYTHING IS BIGGER IN TEXAS.
HOWEVER, LASAGNA SHOULD NOT BE
THE SIZE OF THE PLATE, OKAY?
LOOK AT THE SIZE AND LOOK WHAT'S
SURROUNDING IT WITH COLOR.
COLOR, COLOR, COLOR.
FIBER AND ANTIOXIDANTS.
AND THIS WILL FILL YOU UP AND IT
ALSO SOMETHING THAT EVERYONE CAN
EAT, RIGHT?
>> I LOVE HOW THIS IS DONE WITH
THE SALAD ALL AROUND.
IT JUST LOOKS SO APPETIZING.
>> AND TOMATO SAWS -- SAUCE IS
ONE OF THOSE AREAS WHERE SUGAR
IS HIDING.
I THINK MOST PEOPLE WOULD BE
SURPRISED HOW MUCH SUGAR IS IN
TOMATO SAUCE.
>> THERE'S ONE BRAND I WON'T
MENTION HAS 12 GRAMS GRAMS OF
SUGAR HAS PER SERVING.
>> I HAD SOME KETCHUP BEFORE THE
SHOW.
IT NO KETCHUP AT ALL.
I JUST ATE THE FRIES.
I'M A FRY LOVER.
>> YOU CAN HEAR THAT YES, YOU
CAN STILL HAVE FOODS TRADITIONAL
BAD ITEMS.
>> MY PROGRAM IS ALL ABOUT BEING
REALISTIC.
WHAT GOOD IS A PROGRAM IF YOU
STANT STICK TO IT.
PEOPLE ARE GOING TO HAVE SUGAR,
FRENCH FRIES, LASAGNA AND
PANCAKES.
BUT IN MODERATION.
YOU END UP DINNER -- THIS IS ONE
OF THE PERFECT DIFFERENCE.
YOU HAVE BROWN RICE.
I LOVE RICE.
YOU HAVE SALMON.
YOU HAVE COLI FLOODWATER.
CAR -- CAULIFLOWER AND BROCCOLI.
YOU FEEL FULL AND IT'S LOW IN
CALORIES.
>> ONE OF YOUR PHILOSOPHYIES IS
IF PEOPLE ARE HAVING TROUBLE
MAKING THIS SHIFT, YOU EXPECT
BABY CHANGES.
YOU RECOMMEND THEM.
SO ONE WEEK TAKE AWAY ONE BAD
HABIT.
>> THAT'S RIGHT.
>> ADD A GOOD HABIT?
>> AND IMPROVE ONE.
IT'S THE ONE, ONE, ONE SYSTEM.
AT THE END OF FIVE WEEKS THE
PROGRAM IS FIVE WEEKS, YOU WILL
HAVE CHANGED FIVE HABITS,
IMPROVED FIVE HABITS, AND ADDED.
>> GIVE US AN EXAMPLE OF A BAD
HABIT TO BREAK.
>> SKIPPING BREAKFAST.
NEVER SKIP BREAKFAST.
THAT'S A HORRIBLE HABIT.
NEVER SKIP BREAKFAST.
WE'RE NOT GOING TO SKIP
BREAKFAST OR SOME PEOPLE SAY,
YOU KNOW, I DON'T DRINK DURING
THE WEEK.
I SAVE IT FOR THE WEEKEND.
>> AND THEY OVERINDULGE.
>> YOU CAN'T SAVE ALCOHOL.
IT DOESN'T WORK THAT WAY.
SO IN THE BOOK, I WILL GIVE YOU
ALL THESE DIFFERENT HABITS BUT
THERE'S ALSO A PLACE IN THE BOOK
YOU CAN WRITE DOWN THE HABITS
YOU'RE BREAKING AND FORMING.
>> WHAT ABOUT THE TIMING OF
EATING?
>> YOUR BODY WANTS YOU TO HAVE
MEALS AT A REGULAR TIME.
AND THE MORE REGULAR YOU ARE
WITH YOUR MEALS, THE MORE
CONSISTENT YOUR HORMONES LEVELS
AND THE LESS SPIKEY THE HORMONES
ARE IN YOUR MEAL.
SO YOUR MEALS SHOULD BE
CONSISTENT.
>> WHAT ABOUT THOSE WHO SAY THIS
IS TOO DIFFICULT BECAUSE I WANT
IMAGINE A SNACK UNDER THE SUN
THAT DOESN'T TASTE GOOD AND HAVE
A LOT OF SUGAR.
WHAT YOUR SNACK RECOMMENDATIONS?
>> I LIKE LOW-FAT YOGURT LIKE
THIS WITH TONS OF FRUIT IN IT,
WHICH IS GREAT FOR ME.
I LIKE GRAPES, FROZEN GRAPES.
THEY TASTE LIKE POPSICLES.
>> SUMMERTIME.
THAT SOUNDS PERFECT.
>> GOOD, RIGHT?
I LIKE ENGLISH MUFFINS, LIKE
LITTLE PIZZA MUFFINS.
OFF OF WHOLE GRAIN ENGLISH, NOT
WHITE.
I LIKE GOLDFISH CRACKERS.
YOU HAVE 40 GOLDFISH CRACKERS.
AIR POPPED POP KO IS GREAT --
POPCORN.
NOT OIL POPPED, AIR POPPED.
SO THE BOOK HAS TONS OF SNACKS.
>> WHAT ABOUT THE JUICING CRAZE
THAT'S SO HOT?
WHAT DO YOU LOOK FOR IF YOU WANT
TO JUICE?
>> IF YOU'RE GOING TO JUICE, TRY
TO KEEP THE PULP BECAUSE THE
PULP IS WHERE YOUR FIBERS AND
THE MINERALS.
JUICING DOES HAVE SUGAR IN IT,
BUT IF YOU HAVE THE OTHER
ELEMENTS -- THE SUGAR PACKAGE.
THEN THEY WILL BLUNT OR DIMINISH
THE EFFECT OF THE SUGAR IN YOUR
SYSTEM.
>> AND ALSO, EXERCISE IS AN
ELEMENT IN YOUR BOOK.
>> YEAH, WE HAVE EXERCISES.
YOU DON'T HAVE TO BELONG TO A
MEMBERSHIP.
YOU DON'T NEED TO WORK OUT FOR
AN HOUR A DAY.
THESE ARE EXERCISES WE CAN DO
RIGHT HERE IN THE STUDIO.
THEY'RE FULL-BODY WEIGHT
EXERCISES, 20, 25 MINUTES FOUR
DAYS A WEEK AND YOU GET THE
METABOLISM GOING AND YOU'RE
GOOD.
>> YOU PRACTICE WHAT YOU PREACH.
>> YOU WANT TO READ THE LABELS.
>> READ THE LAILS.
DIVIDE THE NUMBER -- LABELS.
DIVIDE THE NUMBER OF SUGAR BY
FOUR, TEST YOU HOW MANY
TEASPOONS.
BE CAREFUL OF ARTIFICIAL
SWEETENERS, AND SHARE ON
FACEBOOK SUGAR BLASTERS.
>> THE NEW BOOK IS "BLAST THE
SUGAR OUT."
IT IS AVAILABLE NOW.
AND YOU CAN ALSO VISIT HIS
WEBSITE.
>> I LOVE THAT TOOL TO DIVIDE
THE GRAMS OF SUGAR BY FOUR.
>> YEAH.
>> 20 GRAMS OF SUGAR.
THAT'S FIVE TEASPOONS.
>> WE'LL BE CALCULATING.
>> SO DEPRESSING.
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