Nutrition Tip of the week
March 1st
This is an excerpt from Rickey Dale Crain's newsletter:
Graze Your Way to Weight
Loss
Somewhere between the rigidity of eating three meals a day with nothing in
between and the self-indulgence of mindless snacking is a middle ground called
grazing. Now research from the University of Texas at Austin says that
grazing is a good thing -- in fact, the more frequently people eat, the more
likely they are to be healthy.
Using data from the American Time Use Survey, conducted by the US Bureau of
Labor Statistics, the report found that those who spread the amount they eat
over more time have a body mass index (BMI) that is 0.2 lower, on average, than
those who spend less time eating... and they also have better self-reported
health. While the difference in BMI is not huge, for a person of average height
it results in a few pounds less weight.
Good Grazing... Bad Grazing
You might think that this study’s findings go against the grain... after all,
isn’t too much eating the cause, in part, of weight gain and many health
problems? But science supports grazing, says David Grotto, RD, LDN, a former
spokesperson for the American Dietetic Association and author of 101 Foods That Could Save Your Life. "When there are
large gaps of time between meals, the body goes into a self-preservation mode,
reserving calories and storing fat," he explains. "If you eat more frequently,
your body ratchets up metabolism and burns calories. Also, when you graze,
you're less apt to overeat at the next meal." Note the really important part of
what Grotto said -- eating more frequently... not eating more.
David Grotto shares some suggestions on how to keep grazing
healthful. First and foremost, he says, it is important to stay aware of what
and how often you eat. "Don't think you can simply graze to your heart's
content," he says. "Research clearly shows that calories consumed shouldn't be
greater than energy spent if you are to avoid gaining weight."
The best grazing foods, he says, contain protein, fiber, monounsaturated fats
and/or slow-digesting, complex carbohydrates. These will make you feel fuller
than other foods, and you'll be inclined to consume fewer calories. Nuts are a
good choice as they contain monounsaturated fats, which take a long time to
digest. One study showed that women who ate one to two ounces of nuts a day lost
more weight and kept it off longer than women who did not eat nuts. To avoid
monotony, mix a variety of nuts (almonds, walnuts and pistachios, for example)
with oat cereal, dried fruit and dark chocolate. Keep some handy in a resealable
bag and eat a few at a time. Also healthy are snacks like apple slices, cheese
and whole-grain crackers, and peanut or almond butter.
It's important to note that Daily Health News contributing editor
Andrew L. Rubman, ND, registered a dissenting opinion on the greatness of
grazing: "It isn’t necessary to eat all day to keep the body supplied with a
steady stream of healthful nutrients. If you don’t skip breakfast, lunch or
dinner... consistently make smart dietary choices... and take the time to chew
thoroughly during meals, you’ll digest your food more completely, have a steady
stream of nutrients coming into your body from the gastrointestinal tract, and
not feel the need to graze." However, he added, if you can’t seem to fit in
three healthful meals a day, a certain amount of grazing may be a good
short-term solution.
Source(s): David Grotto, RD, LDN, a nutrition counseling
consultant and former spokesperson for the American Dietetic Association and
author of 101 Optimal Life Foods (Bantam). He is based in
Elmhurst, Illinois.
Feb18th
A newsletter from leanhybrid fitness on cinnamon
Dave,
I have a great article for you today from one of my trusted colleagues, Certified
Nutrition Specialist, Mike Geary. It's about a specific spice that could help you
to burn body fat and get leaner, in an indirect way...
Enjoy!
1 Unique Spice That Beats Abdominal Fat:
Ok, this spice that I'm going to mention is one of the most overlooked, but
healthiest spices in the world...
You might even call it a "fat burning spice"... in a roundabout way.
And yes, it can actually help you win the battle against abdominal fat if you use
it daily...I'll explain why.
Here are some other benefits of this miracle spice:
*controls blood sugar levels
*helps maintain insulin sensitivity
*a very powerful antioxidant
*may have antibacterial and antifungal properties *and dozens of other benefits
So what is this miracle spice?
Well... it's good old tasty Cinnamon!
Although cinnamon does not directly increase fat burning (such as by increasing
metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get
leaner through an indirect link.
Here's how...
Although cinnamon has dozens of health benefits, the main benefit that will help
you to get leaner is through it's strong effect on controlling blood sugar levels in
your body.
In a study published in 2003 in the medical journal Diabetes Care, groups were
split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form
(the equivalent of approx 1/4th to 1 teaspoon of cinnamon).
The results of the study showed that all 3 amounts of cinnamon reduced fasting
blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentially means that it is
helping your body to control blood sugar while simultaneously allowing your body
to produce less insulin.
As you know, chronically high insulin levels can make your body pack on the blubber.
How to harness this to lose more fat...
One possible way to benefit from cinnamon to lose more fat is to use cinnamon
daily in your meals when you can, such as in yogurt or cottage cheese, in
smoothies, oatmeal, or anything else you can think of where it would go well.
Also, you could use a cinnamon capsule before each of your meals.
This could help to control blood sugar and insulin response from your meals and
thereby control your appetite and cravings throughout the day... hence, helping
you to lose body fat more effectively over time.
So now you can see that not only is cinnamon a powerful antioxidant that can
help you stay youthful longer, it can also help you to control blood sugar and get
a leaner body!
Note: please make sure to consult your doctor before adding any new foods or
spices to your nutrition plan if you are taking any medications or have food allergies.
Go to the link below to discover over a dozen more unique foods, spices, and weird
styles of workouts that help to burn your abdominal fat faster:
What do you want? What are you willing to do?
Mike & Elliott
P.S. The author Mike Geary takes a truly holistic approach to fitness just as
we do. Mike "gets it" and we're happy to share his knowledge with you. Keeping
it to ourselves would just be selfish.
More Weird tips to help you burn belly fat & lose your gut:
Feb 1st
An excerpt from Rickey Dale Crain's newsletter this week:
Does Coconut Water Have Magical
Health Powers?
Whenever a new food, drink or supplement hits the market with great
fanfare about its health benefits, I’m suspicious... but I’m also curious.
Recently, I’m seeing more and more people sipping coconut water out of bottles
and boxes and sometimes even from straws stuck right into the fruit. I’ve seen
health claims tout the ability of this elixir to cure dandruff and prevent acne,
treat kidney stones and boost metabolism. I’ve even seen it called "nature’s
sports drink," due to its high electrolyte content.
Unsurprisingly -- since they’re always on the alert for such an
opportunity -- beverage giants PepsiCo and Coca-Cola bought in. Pepsi bought
Amacoco, the largest coconut-water company in Brazil, and Coke invested heavily
in Zico, an up-and-coming US coconut-water company. Does the word "fad" come to
mind? Let’s get some perspective.
How Good Is It?
Don’t confuse coconut water with coconut milk, which is a lot richer and,
in my opinion, far more flavorful. Coconut water is what you’d hear sloshing
around if you shook a young coconut. In fact, the taste of coconut water is not
much like coconut at all -- it’s semisweet and slightly nutty. I found it
pleasant and refreshing, though my friend, who also tried it, didn’t care for
the flavor at all.
Nutritionist Jonny Bowden, author of The 150 Healthiest Foods on Earth, says that he
considers coconut water to be a "perfectly good option" for people who want to
stay hydrated. "It’s high in heart-healthy potassium, with most brands providing
about 700 mg in an 11-ounce serving -- that’s lots more than you get in a
banana," he noted. "It also has only about 60 calories per 11-ounce serving."
It’s valid to use coconut water as a sports drink, because it contains
plentiful electrolytes (such as the potassium and sodium). In comparing it
to Gatorade, we find that eight ounces of coconut water has fewer
calories than Orange Gatorade (44 versus 50)... way more potassium (487 mg
versus 30 mg)... and slightly less sugar (10 grams versus 14 grams).
Coconut water is available in supermarkets, health-food stores and even
in some vending machines in single-serving sizes (average price, $1.70).
"Coconut water is a nice refreshing option," Bowden said. "But as far as I am
concerned, with zero calories, water is still the ultimate rehydration drink."
So coconut water is fun and tasty, but it’s not going to change your life.
Source(s): Jonny Bowden, CNS, author, The 150 Healthiest Foods on Earth and The Healthiest Meals on Earth (both published by
Fair Winds Press). www.jonnybowden.com.
Jan 8th, 2010
DIY SUSHI
I have recently become a big fan of Sushi, and being the frugal guy that
I am, decided to see if you could do it yourself. This man who calls himself the Sushi Guy seems to think so. Here's a recipe for the California Roll:
Roll Recipe
The avocado is king in this recipe. I've always loved its smooth, buttery taste. Make sure you choose one that
is perfectly ripe. The skin should be slightly soft when you poke. Avocados spoil fast so make sure to use them
right away.
Tobbiko
Flying fish roe, or tobbiko as they are called in Japan are often included on either the inside or outside of
the sushi roll.
These tiny fish eggs are usually a red color and give a California roll a crunchy taste. These can be tricky to
find if you don't have an Asian supermarket in your town. In my recipes, I just sprinkle my inside-out rolls with
toasted, white sesame seeds. Yummy!
Ingredients
- avocado
- 5 cups of sushi rice
- 4 sheets of nori (toasted seaweed)
- 7 teaspoons toasted seasame seeds
- 1/2 Japanese cucumber (or English cucumber)
- 1 1/2 tablespoons of mayonnaise
- 5 ounces of imitation crabmeat (I prefer the "sticks" and not the chunks)
- 1 1/2 tablespoons of sliced scallions
Utensils
- bamboo mat wrapped in plastic
- sharp knife
Method
- Mix the mayonnaise and scallions in a bowl.
- Cut the cucumber and imitation crab into matchstick slices
- Cut the avocado in half and remove the large seed. Peel and slice.
- Place the shiny side of the nori facing down on the bamboo mat.
- Dip your hands in water and shake them.
- Grab a ball of sushi rice (about 1 1/4 cup) and press it evenly over the sheet of nori.
- Sprinkle on the toasted sesame seeds.
- Gently pick up the nori and flip it upside down so that the rice is facing the plastic.
- Evenly spread out the cucumber, crab and mayonaise on the nori facing you.
- Lift the sushi mat by placing your thumbs underneath the mat.
- Grasp the ingredients with your remaing fingers to keep everything in its place.
- Bring the mat forward until it touches the edge of the ingredients.
- Gently squeeze and form the roll using both hands.
- Slowly unroll the mat and as you do this bring the roll back to the edge of the mat.
- Repeat these steps until all of the nori disappears.
- Let your roll rest for about a minute.
- Moisten a very sharp knife and cut the inside-out roll into two even halves.
- Places the halves side-by-side and cut again. Slice into 4 or 6 pieces.
- Serve on an attractive plate with a bit of pickled ginger and wasabi.
Look up the Sushi guy online for more
Dec 3rd
An excerpt from Rickey Dale Crain's latest newsletter about Seaweed:
Seaweed: The New "It"
Vegetable
Americans who nibble on sushi rolls have become comfortable with eating
seaweed, but the nori wrap is just one of many ways to eat nutrient-packed
seaweed. Seaweed is the new "it" vegetable, we learn from seaweed expert and
self-described professional wildcrafter, herbal educator and practicing medical
herbalist, Ryan Drum, PhD.
Edible Seaweeds
Dr. Drum says that most seaweeds fall into one of three categories -- red
algae (includes nori and dulse), brown kelps (kombu, sugar kelp and wakame)...
and brown algae (hijiki, sargassum, seapalm). Nori is by far the most commonly
eaten seaweed in this country, although dulse is gaining popularity as a salty
snack.
Dr. Drum describes seaweed as the "couch potato of the ocean, sitting around
and absorbing nutrients." It contains essential minerals, including potassium,
calcium, magnesium, manganese and chromium, and it is unparalleled as a source
of iodine.
Dr. Drum said that brown seaweeds contain more minerals than red and also
promote the release and excretion of toxins from the body, including PCBs and
dioxins, which are highly toxic by-products of pollution that can remain in the
body for a decade or more. On the other hand, research has shown that red
seaweed can help prevent or decrease outbreaks of herpes and shingles. Dr. Drum
adds that it doesn’t help everyone with these problems, but it is useful enough
to make it worth a try if you suffer from either disease.
Seaweed Salt... a Slow Start
Dried seaweed is available in health-food stores, Whole Foods and Asian
markets. To prepare seaweed snacks, Dr. Drum says to toast nori sheets in a dry
iron skillet over medium heat on top of the stove for a few minutes -- this is
excellent crumbled into salads or soups. Dulse is good to eat as is or
added to soups, although he does not advise putting it in salads -- too chewy.
Kombu is best in cooked dishes such as soups, rice and beans (cook for 20
minutes to an hour or more). Also, we’ve been seeing seaweed salad typically
made with wakame seaweed, on restaurant menus lately.
However -- and this is important -- Dr. Drum says that if you want to develop
a seaweed habit, start slowly. The bacteria in the GI system do not initially
recognize seaweed as food and will send it on its way undigested, leading to
unpleasant gassy episodes and irregularity. Start with powdered kelp seaweed,
which can be used as a salt to add flavor to foods. Do this every day to
familiarize your system with this new food -- a process that takes a few weeks
to several months. If you have irritable bowel syndrome or ulcerative colitis,
you might find that red seaweeds exacerbate the condition. Also, for some people
the browns can cause some diarrhea. Responses are highly variable, but if this
happens Dr. Drum says to back off a little or switch to a different kind of
seaweed.
Source(s): Ryan Drum, PhD, self-described professional
wildcrafter, herbal educator and practicing medical herbalist, and adjunct
professor at Bastyr University.
November 12th
Some great wisdom from Jack L
Oct 28th
Beta-Alanine: The Facts.
December 21st, 2006
With literally hundreds of different
supplements available and so many that are based on bogus claims and ridiculous
hype, it’s almost impossible to find even one that delivers results. If you’ve
rummaged through the garbage of the supplement scrap heap, you know that
finding any science or real-world proof is a waste of time. Beta-Alanine is the
exception. Finally, a supplement that actually lives up to its claims.
Beta-Alanine efficacy is backed by major university, peer-reviewed studies
performed on humans, not a cell, rat or goat study upon which other products
typically base claims. The science behind beta-alanine is simple, it makes
sense and it works. The information on this site, was designed to be used as a
beta-alanine guide and is organized in a hands-on, easy-to-follow approach
manner- with no fancy biochemistry or confusing graphs.
What is Beta-Alanine and where do we get it?
Beta-Alanine is a non-essential amino acid and
is the only naturally occurring beta-amino acid. Not to be confused with
regular alanine, beta- alanine is classified as a non-proteinogenic amino acid,
as it is not believed to be used in the building of proteins.
The greatest natural dietary sources of
beta-alanine are believed to be obtained through ingesting the beta-alanine
containing dipeptides: carnosine, anserine and balenine, rather than directly
ingesting beta-alanine. These dipeptides are found in protein rich foods such
as chicken, beef, pork and fish. It is predominantly through ingesting the
dipeptide carnosine that we ingest most of our beta-alanine, as the two other
dipeptides are not found nearly as plentiful in our typical coniferous diet.
However, obtaining beta-alanine through these dipeptides is not the only way,
as our bodies can synthesize it in the liver from the catabolism of pyrimidine
nucleotides which are broken down into uracil and thymine and then metabolized
into beta-alanine and B-aminoisobutyrate. Of course, it can also be ingested
through direct supplementation which is the focus of this article.
Below is a list of the benefits from
beta-alanine, supported by peer-reviewed university research, published in
reputable science journals.
Benefits of Beta-Alanine as supported by scientific
studies:
- Increase Muscular Strength &
Power Output.
- Increases Muscle Mass
- Increase Anaerobic Endurance
- Increases Aerobic Endurance
- Delay Muscular Fatigue- Train Harder
& Longer
What
causes our muscles to lose strength,power and endurance during intense
exercise?
When we exercise, especially when it’s high
intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+),
causing our muscles’ pH to drop (become more acidic). This
process is occurring whether you feel a burn or not.
The breakdown of ATP and the subsequent rise
in H+ concentrations occur in all of our energy systems but H+ buildup is most
prevalent in an energy system called glycolysis, which also produces lactic
acid. At physiological pH, lactic acid dissociates H+ and is the primary source
of released H+ ions during exercise, causing pH to drop. It is the released H+
from lactic acid that causes muscular performance problems, not the leftover
lactate ions as many incorrectly believe. While lactic acid is the primary
source of released H+, it is not the only source. H+ ions are also being
released at a rapid rate when you break down the high energy compound ATP
during exercise. With the presence of many sources during energy production
releasing H+, pH drops quickly.
As our muscles pH quickly drops, so does<!--[if
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their ability to contract forcibly and maintain a high level of performance
throughout your workout session. Not being able to perform and maintain
forceful muscular contractions and push your body to the limit during your
workout session, seriously hampers your ability to maximally overload your
muscles and force new muscle gains.
In a nutshell, H+ causes your muscles pH to drop, in tern decreasing
your strength and causing you to fatigue faster. These limitations stop you
from adequately overloading your muscles and forcing NEW muscle gains
So
how can beta-alanine help us overcome this drop in pH that limits exercise
performance?
To understand how beta-alanine works to
fight the drop in pH within our muscle, you must first understand how carnosine
works. The reason being is, beta-alanine’s performance benefits are not direct
but realized through its ability to boost the synthesis
of carnosine.
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Background
on carnosine:
The Russian scientist Gulewitsch was the
first to identify carnosine in 1900. Eleven years later, he would discover and
identify its constituent amino acids, beta-alanine and histidine. Seven years
later, Barger and Tutin and Baumann and Ingvaldsen confirmed Gulewitsch’s
findings. However, it wasn’t until 1938 that the first research on carnosine
and its effects on muscle buffering were published.
Carnosine is a naturally occurring
di-peptide that is found in both type 1 and type 2 muscle fibers, but is in
significantly higher concentrations in type 2 fibers. Type 2 muscle fibers are
primarily used in high intensity strength workouts and are most responsive to
muscular growth.
How does carnosine work?
There are a handful of ways carnosine is
thought to impact performance but its most studied function, and the focus of
this article, is its role as an intracellular buffer. Carnosine helps stabilize
muscular pH by soaking up hydrogen ions (H+) that are released at an accelerated
rate during exercise.
Our bodies work to keep our pH in balance by
utilizing various buffering systems. Buffers largely work by soaking up H+ to
maintain optimal pH balance, which we need to function most effectively. As
mentioned above, our muscles function best in a specific pH range. When pH
drops below that range, so does muscular performance. By helping to keep us in
a more optimal pH range, our muscles can continue to contract forcibly for a
longer time.
There are a handful of buffering systems
that work in our bodies. Some maintain pH in extra cellular fluids (ECF)
outside of the cell, while others perform their duties in intracellular fluids
(ICF) inside the cell and some perform in both. Our focus in this article is on
exercise performance and, as mentioned above, the primary source of H+ released
during exercise is from lactic acid and ATP breakdown. Take a guess where this
breakdown and release of H+ is occurring? If you guessed inside our muscles or
intracellular, you would be correct. As a result, the first line of defense in
absorbing the H+ is going to be the cell from intracellular buffers such as
carnosine, not from extra cellular buffers.
Aside from carnosine being just where we
need it, buffering H+ inside our cells, it has additional, unique attributes
that make it really shine. Carnosine is unique; in that, other natural
buffering systems our bodies use are also used in many other cellular reactions
aside from buffering, watering down much of their buffering abilities. However,
what makes carnosine really exciting, is that by supplementing with extra
beta-alanine, we can specifically and dramatically increase carnosine levels.
How much, you ask?
Researchers have shown that when
supplementing with beta-alanine for just 4 weeks, we can increase our carnosine
concentration by 42-65%. Longer beta-alanine studies going up to 10-12 weeks,
show carnosine concentrations increased up to 80%. This is a tremendous
increase in an already powerful intracellular buffer. It is this large increase
in buffering capacity within our muscles that is largely responsible for the
strength, lean body mass, power and muscular endurance gains that researchers
are seeing from beta-alanine studies.
Section
summary:
By boosting carnosine concentrations, with beta-alanine, our type 2
muscle fibers can soak up more H+ and stay in an optimal pH range. By keeping
our type 2 muscle fibers in an optimal pH range, they are better able to
maintain maximal strength and endurance throughout your workout session and
bring on new muscle gains
Frequently
asked questions
Who can benefit from beta-alanine?
1. Individuals participating in weight
training looking to gain muscle mass and increase strength.
2. Any individual involved in athletic
activities where strength,power and muscular endurance are needed
3. Exercise enthusiasts who have reached a
training plateau and are looking for a supplement to take them to the next
level
Is
beta-alanine safe?
While this is not a frequently asked
question, it should be. We understand many people care most about gaining
muscle, looking great and performing at their best. But safety should not be
overlooked. We believe it should actually be the first question asked when
considering a new supplement, even before you question efficacy.
The answer to the safety question is a
resounding YES. Studies, going up to 12 weeks of continued beta-alanine use,
have looked at a large array of blood biochemical, hematological and hormonal
markers and no negative changes have occurred whatsoever. While it is impossible
to say beta-alanine is one hundred percent safe until longer term studies are
complete, we do know that up to 12 weeks of continued beta-alanine
supplementation is indeed safe.
Why
not just take carnosine instead of beta-alanine?
When you ingest carnosine intact, most of it
is broken down in the gastrointestinal (GI) tract into its constituent amino
acids, beta-alanine and histidine. Some intact carnosine does escape the GI
tract freely but even that amount is quickly broken down in our blood by the enzyme
carnosinase. In a very short time, all the carnosine you just ingested is
either eliminated or broken down into beta-alanine and histidine. These two
amino acids are then taken into the muscle, where they are converted back into
carnosine with the help of the enzyme carnosine synthetase.
Unfortunately, only about 40% of the
carnosine you take actually contains beta-alanine, making it an inefficient
source at best. You are better off, from both efficiency and a financial
standpoint, taking beta-alanine directly. You would have to take substantially
more carnosine just to approach the increased concentrations of carnosine<!--[if
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achieved by taking the scientifically recommended dose of beta-alanine.
Clearly, taking beta-alanine is the superior solution to increasing carnosine
levels.
Shouldn’t
I take extra histidine along with beta-alanine since histidine is a component
of carnosine?
No, as histidine is already present in high
concentrations in muscle, while beta-alanine is only present only in small
amounts. Researchers have determined that it is beta-alanine that drives
carnosine synthesis, not histidine. Since this has been proven repeatedly in
research, there is no need to supplement with extra histidine to increase
carnosine levels. There are potentially some select populations like vegans,
vegetarians or the elderly that may not get enough histidine in their diets and
are thus deficient, which may compromise optimal carnosine levels. But, we
still don’t recommend taking just extra histidine with beta-alanine. Instead,
we recommend these groups and simply bump up their total protein intake which
will in turn solve their possible histidine deficiency. For the majority of
healthy people, only beta-alanine is needed as histidine deficiency is rare and
no extra supplementation is needed to increase carnosine concentrations.
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How much Beta-Alanine is needed to cause
performance increases?
Research has shown that you can take an
amount between 3.2 grams and 6.4 grams per day to significantly boost carnosine
levels and improve performance. The most recent research, now using 4-5 grams a
day, is showing comparable carnosine concentration and performance improvements
to those using 6.4 g daily. Based off the
current research, we suggest 4 grams of beta-alanine a day, with an “optional”
2 week loading phase of 6 grams a day during the first month of use.
How long will it take to start noticing benefits?
Performance benefits typically occur in as little
as two weeks, although some individuals will notice benefits within one week.
As carnosine levels increase, the benefits will follow. The most dramatic
results are generally experienced within the 3-4 week range but they don’t stop
there. Recent research is now showing carnosine levels continue to increase for
a minimum of 12 weeks which is why we recommend staying on Beta-Alanine for at
least three months to optimize your carnosine levels.
Immediate benefits: Many users experience intense vasodilatation/pumps
from the very first dose of Beta-Alanine. Because Beta-Alanine increases
carnosine and carnosine is a powerful precursor in generating nitric oxide
synthase (a group of enzymes necessary for making the powerful vasodilator
nitric oxide), this is an added, immediate benefit of Beta-Alanine.
Oct 5th
One of the email newsletters I get talked about xenoestrogens, which are estrogen like
substances that we are exposed to because of house-hold chemicals, pesticides, etc.
They cause hormone imbalances, accordingly,
for both men and women. So these can wreak havoc in the body for both guys and gals.
These estrogenic chemicals that we are exposed to on a daily basis can stimulate your
body to store belly fat, along with many other problems.
There is a class of vegetables that helps counter the effects caused by these hormone like
substances
So here's where this specific class of vegetables comes in handy...
Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to
fight against these estrogenic compounds...
So adding these to your diet on a regular basis can help you to trim the fat and stay healthier!
Sep 25th
Wow,almost a month since I posted a new tip here, sorry!
Frequent smaller meals
Most nutritionists these days are suggesting that eating 5 or 6 small meals instead of the old, traditional "3 squares"
It does not matter if you are trying to lose, gain or maintain weight.
Calories are utilized more efficiently and with less strain on the digestive system this way, and the tendency to "pig out" at any one meal is lessened as you tend to stay more satisfied.
If you have not gotten with the new program, give it a try to help meet your target fitness level.
Aug 28th
One of the well known herbs that I reference in my books is
GINSENG
This is an "adaptogenic" which basically boosts your immune system and
helps you to fight stress, ilness & infections, as well as in recovering from
tough workouts. I use it regularly. It is relatively cheap, so give it a try!
Aug 12th
Preworkout boost
A nice,healthy& natural pre-workout boost comes in the form of
a grapefruit or big fat naval orange. The Grapefruit might be less
sweet than the orange, but I think it gives a superior energy kick.
Add a few sprays of one of those b12 based energy boosting spray
bottles, and see if you feel the new energy level.
July 24th
Zinc
Guys, especially you older gentlemen, Zinc is a vital nutrient
for maintaining the immune system & natually boosting
testosterone production. Take at least 1 sub-linqual lozenge daily,
take every 4 hours if you feel a cold coming on or are under heavy stress.
July 14th
CLA & L-Carnitine
Conjugated Linoleic Acid is one of the newer natural diet aids known as essential fatty acids. A.K.A,"good fats".
Take one capsule with each meal to rev up the metabolism, help burn fat
faster and get a general sense of well being.
Goes well with L-Carnitine in a natural fat burning supplement regimen
Take L-Carnitine pre-workout to help the body burn fat for fuel instead of
muscle glycogen stores or actual muscle tissue.
July 7th
L Glutamine
L Glutamine boosts immune function and aids in recovery from tough workouts.
The brand above is one of the cheaper ones I have used, and I think it works well.
Try a teaspoon per day and see if your recovery improves.
June 26th
Guys
We just started a new Supplement thread on the forum. Please check in and read, give your thoughts and opinions on the hot supplements out there.
June 17th
Woops,really fell behind on this page lately, sorry!
Anyhow, let's talk about virgin cocoanut oil.
This is a rich source of MCT's or medium chain tryglycerides.
When used to replace animal based saturated fats, many benefits
can be had. Some diet/nutrition gurus claim healing of ailments,
improved lipid profiles, and even a potential boost in thyroid function
which boosts the metabolic rate ( great for those trying to trim down)
Look for this at your favorite health food store, try using for cooking instead of butter or margarine, or even eat a teaspoon in the AM.
Lots of info out there on the web about it, so check it out!
May22 Friday
Green Tea update
Well, I told you I'd let you know how my green tea regimen was working out, so here goes.
I have pretty well stuck to 2 cups of Green tea using 2 bags ea. every weekday morning
for just about a month now. I have not lost any weight ( I have been taking creatine, to be fair,
which usually causes weight loss to be tough).
My energy level in the AM is not terrible, but I kinda miss the caffeine from the coffee ( Coffe has higher levels).
I have not checked my BP lately, and perhaps I am better off in the long run for trading greeen tea for coffe at least part of the time.
I do suspect the Thermogenic effects are hard to get from a couple of cups of tea a day, I think taking a supplement of green tea extract in a pill or other such form would pack more of a punch!
May 14th
High Fructose corn syrup expose' video
May 7th
Grow your own
Veggies and fruits, that is! I just planted a few tomato plants, carrots, peas, lettuce of several varieties, onions and some herbs in my small home garden plot.
Last year I bought a couple of tomatoe plants, so I thought I'd expand a little this year.
Plus, I already have wild berry plants on the property, which hopefully will yield a bumper crop this tear with all this rain!
Buying a few seedlings or berry bushes, perhaps some small fruit trees to put on your property is a good investment in good, organic, fresh eating.
May 1st
I just read an article about a hormone we all have called Leptin.
It has to do with our hunger levels and is closely associated with thyroid hormone and insulin levels.
To sum up the article, it suggested the idea that cheating on your diet at least once per week was actually a good thing!
When we eat restricted calories, our Leptin output goes down after a week or so, which is a bad thing.
It goes back up more quickly, though, so a small high carb/fat binge after a week of dieting tends to put the leptin back to normal so that we are primed to start losing fat once again.
April 23rd
Green Tea
Seems I'm always running behind here, sorry.
Anyway, I just started subbing my morning coffee with the equiv. amount of green tea,sans sugar or cream, etc.
I have been aware of the potential benefits of green tea for some
time now, and decided this would be a good time to start a regular regimen, as I really need to trim down a bit.
Green Tea has less caffeine, more antoxidants and is reported to
have better thermogenic effects than coffee, so I figured it's worth
a shot.
I'll let you know how this works out!
April 8th
Quality vs quantity
Sometimes we get caught up in calorie reduction in order to lose weight, and assume
just eating less is the answer.
Sometimes, substituting higher QUALITY foods helps in several ways.
One example is eating whole wheat or multi-grain bread as opposed to white bread.
You get more protein, and added fiber.
This means your body expends more energy digesting and you get less of a sugar spike, which
is followed by a "crash" and increased hunger and desire for more carbs later.
This holds true for eating anything more organic and less refined. Try subbing one of your favorite foods with its organic counterpart, for a step in the right direction.
March 30th
Next time you crave a fast food burger,
watch this first!
March 24th
Sorry I missed a couple of weeks, but
better late than never, right?
I was torn between putting this here and putting on the joke page, but decided on here.
This picture is from a website called"thisiswhyyour'e fat.com"
Wanna guess what this delicacy is called??
It's a McSurfnturf!
Just one of the many examples of the horrible things we shove down our throats in the guise of nutrition.
Take a look at the site for more fine examples of "what not to eat"
March 6th
Garlic
Well, I have recently been reading a lot about beneficial herbs and spices, in the process of doing research for another up-coming book project.
Garlic is in the Allium family, along with leeks, onions, scallions, etc.
It has great anti-oxidant powers, and has been reported to reduce bad cholesterol, and high blood pressure.
It can be purchased in an odor free capsule as a supplement for those who are afraid of the stink!
It has even been suggested as a testosterone booster, something us older guys might be able to use!
Feb 24th
Sorry, I slipped up in keeping up again! Anyway, we have not discussed supplements a whole lot.
Maybe we should start.Lets talk about one that I take regularly; Melatonin. This is found naturally in the body, but diminishes with age. It is what makes babies sleep like babies. It also is reported to increase the gh spike you already get when you go to sleep. It is a safe sleep aid, and along with chamomile tea and some others, is a good alternative to "unwinding" with wine, beer, etc. before retiring. no real side effects at suggested dosages.
If you have trouble sleeping at night, or getting to sleep, give this a try!
Tuesday Feb10th Variety
Variety is good when it comes to your diet. Don't neglect entire food groups even when dieting.
While the old food pyramid has been revised and still may leave something to be desired, it does
suggest that we eat something from all the different food groups daily. Eat veggies, fruits, nuts, seeds, legumes,
grains breads,cereals.Don't follow a mono-culture diet, such as living on subs all the time, even if they are using whole grain bread and lean turkey or roast beef as the ingredients. As I said back in October, a nice salad with lots of colorful fruits, veggies, beans, seeds, sprouts etc everday for one meal( ad turkey, tuna, egg, etc foir protein) goes a long way to getting all those vital nutriebts and anti-oxidants we crave. And keep drinking that H20!!)
January 27th
Read those labels!
Well, those pesky food manufacturers are now trying to capitalize on the Fiber craze.
Fiber has been touted a lot recently as being an aid to weight loss efforts and improved digestion, even perhaps lowering cholesterol.
Indeed, adding fiber helps fill you up faster, helps keep everything moving through the digestive tract, and diminishes insulin spikes when consumed with higher glycemic foods.
But, just because somebody throws some fiber into something that is full of bad stuff, does not cancel out all the negatives, nor does it become some sort of miracle food.
Beware the "nutrition" bars with fiber in the name, but that may also contain high fructose or high maltose corn syrup, hydrogenated vegetable oils, and other such nasty ingredients.
Organic or semi-organic bars, like "Cliff bars" are a better choice.
January 5th 2009
Well, I'm trying to get back on track for the NEW YEAR, so please forgive my not keeping
up with this page recently.
I was thinking about supplements recently, and how sometimes we try to replace good old fashioned food with supplements.
We must keep in mind the definition of the word. They are supposed to be additions to good food, not replacements for it.
We really need to try to get all of our normal nutrients from a balanced, healthy diet, and then maybe add supplements where needed as "insurance"
Forget about eliminating carbohydrates, fats or any major nutrition component in order to "trick" the body into weight loss, etc.
Take a good multi-vitamin, add a little extra protein if you train hard and are trying to build muscle.
Don't try to live on liquid diets or other such nonsense.
If you are a little older, you may benefit from some fish oil caps, Glucosamine, msm, hyaluronic acid and things like this too keep the joints and connective tissue healthy.
Just keep in mind, you must have a good base of sound nutrition and eat wholesome foods on a regular basis for optimal health.
December 12th
Sorry I missed a week guys, but I took a few days off last week.
I was reading a book while on Jury duty the other day, called " the step diet", circa 2004.
The tenets of the diet part were pretty simple, relative to many diets that are circulating.
The idea is simply to only eat 75 percent of your normal meal or snack. You don't need to count calories, or eliminate any particular food or group of foods.
You could just leave 25 percent on your plate ( get a doggie bag if eating out, or save the 25 percent for your dog, or save towards another meal later).You could also just make 25 percent less when you make the meal.
You really need to get a handle on your portion sizes to do this, so it is suggested that you keep track of everything you eat ( without making any modifications) for a week.
When you pour cereal, determine if you usually pour a cup, 2 cups, whatever, and do similar thing with whatever you eat.Simply reduce these servings by 25 percent after the first week, and continue eating whatever foods you like.
Of course, exercise will greatly enhance the weightloss, and this book emphasizes walking more.
While this works, I feel you really need to do some strength training to build muscle tissue as opposed to just walking.
Muscle burns more calories at rest, therefor raising your BMR and enabling you to KEEP the weight off in the long run.
Feel free to email me to comment or ask questions at
Nov 26th Tip
I know this is not the best time to lecture about "eating clean", it being thanksgiving tomorrow and all.
However, if you are trying not to lose too much momentum in your diet, there are a few things you can keep in mind at the table on this feast day and others.
First, Turkey itself is great in terms of good nutrition. If you remove the skin and stick to white meat sections, you'll be cutting out the fattiest and less healthy parts of the bird.
Keep the gravy to a minimum, and the same for heavy sauces, butter and margarine.
Stuffing is often loaded with butter, too.
Load up on the veggies,( and don't bathe them in butter and salt, please) and cranberry sauce with real cranberries is a little better than the pure gel type.
You might try whole wheat breads & rolls instead of the bleached white flour variety.
Go easy on desert, and try not to eat yourself into a coma this year. Otherwise, ENJOY & GOD BLESS!!!
Nutrition Tip, Nov 19th
Never Skip breakfast!!
You have probably heard it before, but I'll say it yet again, never skip breakfast!
I can't count how many folks with weight issues tell me they skip or have a light breakfast, then have a modest to normal lunch, and a "normal" to heavy dinner.
This is exactly the opposite of the way it should be.
Really, 3 meals per day is not enough, either. Eat 5 or 6 smaller meals, or 3 meals with a couple of healthy snacks in between.
Seems counter-productive to some, but this method is suggested for either weight loss or weight gain!
First, eating a little less at each meal will enable better absorption of the nutrients in each meal.
Second,your body actually burns calories in the chewing and digestion processes, and eating more meals per day keeps the metabolic furnace "stoked".
As far as a big breakfast goes, you need to "break the Fast", after sleeping 6-8 hours or more.
You are also far more likely to burn off those calories in the course of your day as opposed to consuming them in the evening, when you will be relaxing and then sleeping, burning very few calories.
Nov 12th tip
Soda, Stay away!!
I have mentioned this in the past and in my
"Christian Men's Midlife Fitness Primer", but it bears repeating.
Soda is just a worthless item nutritionally, even the
no caffeine, no or low sugar versions and other so called"healthy" variations.
It leaches calcium out of the bones, raises blood sugar, contains no real nutritive value.
If you are trying to lose some fat, dropping soda will be a great first step, and you may be surprised how much it will help.
This week's tip, Nov 5th
Got an undeniable urge for a late night snack?
Reach for a box of not-so sugary cereal, like cheerios, or even honey nut cheerios if you must have a bit of sugar. You could even throw some nuts in, maybe some dried fruit and make your own "trail mix". Eat the cereal right out of the box, without the milk, or throw in a bowl with or without the nuts, etc.
This is a much better alternative to a bag of chips, some ice-cream and cake, or something like that.
2nd Installment, October 29th
Cinnamon... wonder herb?
I have been reading how recent studies have shown that this commonly used herb/spice has been shown to lower blood glucose levels, bad cholesterol and triglycerides, especially in folks with type 2 diabetes.
A book I recently suggested, "Ultrametabolism" reported cinnamon to be useful in appetite control, as well. The blood sugar control effect requires doses of 1 to 2 grams, which can be obtained easily from the supplement, capsule form. It is good on oatmeal, toast, in recipes, so use it widely and enjoy the taste and health benefits!
First installment Oct 17th
Well,
They say a picture is worth a thousand words.
The photo above is my typical worktime lunch, as of late.
All of the Nutritional "Gurus" I have been reading lately suggest eating more servings of fruit and veggies daily.
They also suggest that a variety of color, the more vivid the better provides more "phytonutrients",
more vitamins, antioxidants, etc.
Choose spinach, Romaine, darker green lettuces, as the old "iceberg lettuce" is rather wimpy in the nutrient dept.
A salad should not be a half a head of lettuce with a liberal dose of croutons and then drenched in fatty dressing!
I like to get a little something from just about every section in the salad bar, sans croutons.
Beans & legumes, mushrooms, artichoke, beets, carrots, broccoli, cauliflower, sprouts, peppers, squash, onions, cabbage ( Purple cabbage is awesome), seeds, etc all find a place in my salad regularly.
Top it off with some protein rich food ( turkey slices, cheese,egg slices, tuna, etc.)and some low fat or no fat dressing ( I like red wine vinigrette).
You can meet a good portion of your daily requirement for veggies, feel full, and not be bogged down Give it a try!