Workout of the Day:
10-15 minutes of technique work
Clean x Jerk
(keep the loads light, work on speed and technique);
For Max Reps and Calories:
Three minutes of Hang Power Cleans (135/95 lbs.)
Three minutes of Rest
Three minutes of Russian Kettlebell Swings (24/16 kg)
Three minutes of Rest
Three minutes of Rowing (for calories)
The Bitter Truth About Splenda
Written by Calvin Sun
(Originally published here on January 12 & 13, 2009.)
Sucralose, better known by its brand name Splenda, has become one of the most popular sugar substitutes in our country. You can find it in several places, ranging from baked goods to diet sodas and even on the counter at your local coffee shop. I was recently having coffee when I overheard two ladies debating the use of Splenda sweetener as part of their nutritional regime. Apparently one of them had recently adopted a “points based” weight loss program that promoted use of artificial sweeteners. She argued that Splenda was a choice product because of its null caloric content and she claimed it was safe because it was an “all-natural” product. I frequently hear similar sentiments whenever I consult clients on their nutrition:
“It has no calories, so it will help me lose fat”
Not exactly, in fact it does the exact opposite. Several studies conducted in recent years have found that consumption of artificial sweeteners can actually contribute to weight gain, metabolic syndrome, and increased risk for heart disease and diabetes. Purdue University conducted a study that found that consumption of artificial sweetener actually led to greater weight gain than those who consumed regular sugar (Journal of Behavioral Neuroscience). While Splenda contains no calories it can still elicit the same insulinogenic response triggered by sugar. When a sweet-tasting substance hits your tongue, a physiological response triggers the pancreas to release insulin into the blood stream for the expected increase in blood sugar. Without the calories the body expects, you remain hungry and become predisposed to overeating at your next meal.
“It’s made from sugar so its better for you…right?”
Crack is made from cocaine but that doesn’t mean it’s better for you either. Splenda’s tag line is “Made from sugar so it tastes like sugar.” It’s a true albeit misleading statement. Sucralose is manufactured from sucrose. Hydroxyl groups (OH) are replaced with chlorine atoms (Cl) changing the chemical structure so much that your body no longer recognizes it as food. Splenda has no calories because your body can’t digest the foreign substance.
Splenda usage can also result in a variety of other complications within the gastrointestinal tract. A comprehensive study conducted by Duke University found that “Splenda reduces the amount of good bacteria in the intestines by 50%, increases the pH level in the intestines, contributes to increases in body weight and affects the P-glycoprotein (P-gp) in the body in such a way that crucial health-related drugs could be rejected” (Journal of Toxicology and Environmental Health).
Just something to consider the next time you reach for a diet soda or a cup of coffee.