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    The benefits and side effects of creatine

     

    What is creatine? Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body. What does creatine normally do in the body? In the body, creatine is changed into a molecule called "phosphocreatine" which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy. Why do athletes take creatine? Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. Creatine is best for the serious bodybuilder. It helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue. Why have I been hearing so much about creatine and neuromuscular disorders? Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First, a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig's disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal's work was published in the March 1999 issue of Nature Neuroscience and the second paper was published in the March 1999 issue of Neurology. I want to start taking creatine -- is it safe? For the most part, athletes haven't experienced adverse side-effects from taking creatine, although recently there have been a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in studies of creatine supplementation. Dehydration has also been reported to be a problem while taking creatine. Athletes generally take a "loading dose" of 20 grams of creatine a day for five or six days, then continue with a "maintenance dose" of 2 to 5 grams of creatine a day thereafter. What are the side effects? Little is known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping.18 Some reports showed that kidney, liver, and blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5–30 grams per day, no change in kidney function appeared after up to five years of supplementation. Muscle cramping after creatine supplementation has been anecdotally reported in some studies. Benefits • increases athletic performance • increases muscle mass • beneficial for muscular disorders

         
    The benefits of beta carotene

     

    : There is some merit to the old saying, "eat your carrots or you'll go blind." Carrots are an excellent source of beta-carotene and problems with the eyes are one symptom of a deficiency of beta-carotene. However, there are other sources of beta-carotene that offer a sufficient source of nutrients. It shouldn't surprise you that vegetables and fruits are your best source of beta-carotene. Why should you be concerned about beta-carotene? In addition to problems with the eyes, if you don't consume the recommended amount of beta-carotene, your immune system may be at risk. Beta-carotene is an antioxidant and having sufficient amounts in your body means that toxic elements, bacterial and viral infections, and skin problems will have a more difficult time taking control over your system. If these benefits sound a lot like the benefits you receive with sufficient vitamin A, it's because beta-carotene is a form of vitamin A referred to a carotenoid. Beta-carotene is found in plants and when once in the liver it is converted to vitamin A. Scientists are always researching other uses of vitamins. There are reports that beta-carotene can help to prevent and treat cancer. Although there are just as many reports that contradict these findings, it makes sense because beta-carotene exists naturally in a wide assortment of vegetables and fruits, foods that are associated with lowering the risk of cancer. The discrepancy in the reports may be linked to how the test subjects were given beta-carotene. There is a possibility that beta-carotene supplementation is best when taken as part of a multi-vitamin group. If you have been diagnosed with cancer, you shouldn't take beta-carotene supplements without approval from your doctor. The investigations into the benefits of beta-carotene in cancer patients are still new and further research is required to obtain the best results. While beta-carotene supplements in low doses are virtually side effect free, there is the chance that if you consume excessive amounts of beta-carotene supplements that your skin may turn an orange color. It is probably not a good idea to ever take vitamins in high doses, especially without a doctor's approval. To check out the supplement we take daily and highly recommend, be sure to check out nutritional-supplement-guides/what-we-use. html Nutrition supplements

         
    The benefits of dandelion

     

    The next time you see a pesky dandelion interfering with the perfection of your lawn, you might want to reconsider your first reaction to spray it with weed killer. That little weed is actually an incredible source of vitamins and other substances that can be greatly beneficial to your health. Many people still don’t realize that the dandelion is even edible, much less are they aware of the amazing benefits this natural herb can have on their health. Dandelion contains a significant amount of vitamin A and potassium, as well as moderate amounts of vitamin B, vitamin C, vitamin D, phosphorus, iron, magnesium, zinc, and manganese. All of these substances can be beneficial to your health, but the dandelion also provides a more specific health benefit. Dandelion can actually act as a gentle and natural diuretic that aids in the function of the entire digestive system, including the function of the kidneys, gallbladder, bowels and more. It can aid in treating constipation and water retention. Dandelion leaves can be eaten directly from the plant, but their bitter taste makes them less than appealing to the average person. It is better to boil the leaves and add them to salads, vegetable dishes, pasta dishes, and various casseroles. You can also purchase dandelion tablets from various herbal stores and online centers. Always be sure to consult with your doctor before taking in any new supplement. As beneficial as dandelion can be to your health, it is not for everyone. Those with digestive issues such as gallstones and ulcers should take special care with dandelion and should only ingest it under the supervision of their doctor. There are quite a few benefits associated with dandelion, and many people can benefit from its use. Now that you are more familiar with the advantages of this herb, the next time you spot a dandelion in your lawn, you might find yourself eating it instead of trying to get rid of it.

         
    The benefits of juicers

     

    Juicers are a useful tool that can help you lose weight and become healthier on a day to day basis because they allow you to make smoothies and juices at home. This allows you to make a smoothie almost as quickly as you would pour yourself a soda and it is so much healthier to have a smoothie or a glass of juice. Smoothies and juices also help you to trick your stomach into thinking it is full and killing your cravings for unhealthy foods and drinks. Juicers allow you to create a wide array of sweet things to help you feed that sweet tooth of yours without having to resort to unhealthy snacks. You can also make sweet things for children that are healthy and will satisfy their craving for sweets without ruining their health. Juicers help you to get a sufficient intake of nutrients and vitamins from both fruits and vegetables because they are concentrated in the juice produced. Juicers also allow you to create the exact combination of fruits and/or vegetables that you feel like at that point in time. If fruits and/or vegetables can be juiced it allows people with insufficient digestive power to be able to acquire adequate nutrients and vitamins which might enable their quality of life to be maintained at a constant level or even increase, depending on their current situation. Commercial juicers Commercial juicers are designed to provide your establishment with the tool to provide your customers with a wonderful health experience. The motors are made for long life and with the expectation that you will be juicing more than a gallon of juice per day. The feeder is larger to accommodate larger pieces of fruit to prevent you having to slice all ingredients into small pieces. There are many well known brands that produce high quality commercial juicers. Some of them are: Champion, Juice Tree, Miracle, Nutrifaster, Omega, Ruby, Sunkist and Waring to name a few. Wheatgrass juicers Wheatgrass is a highly underutilized source of nutrients. The largest portion of its composition is chlorophyll. It is 70% Chlorophyll. Chlorophyll, along with having many health benefits, has proven to be a natural body cleanser and neutralizer of body toxins. Wheatgrass juicers are specifically engineered to get the greatest quantity of nutrients from the wheatgrass you will be juicing. To get the greatest benefits available from one of Natures best kept secrets you will need a juicer that is made to juice wheatgrass as other juicers may not get all the nutrients available out of it. There are many well known brands that produce high quality wheatgrass juicers. Some of them are: Back to Basics, Greenstar, Life Choice, Marvel, Miracle, Samson, Tribest and Wheateena to name a few. Citrus juicers Citrus fruit provide us with a treasure trove of vitamins – chief of which is Vitamin C, but it also demands specialized juicers to ensure that all the nutrients that are in the fruit come through into the juice and provide us with all the goodness that is present in the fruit. Citrus juicers concentrate the nutrients since you will drink more citrus juice than you will eat citrus fruits. Many well known brands make the appropriate juicers that will get the best out of the citrus fruits you plan to juice. Some of them are: Juice Tree, L'Equip, Miracle, Moline , Omega, Orangex, Samson, Sunkist, Titan, Tribest and Waring to name a few. Masticating juicers Masticating juicers are juicers that masticate/ chew the fruit or vegetables fed into them. They can be used to make homogenized products such as apple sauce or baby food as well as creating juice and they can create products such as nut butters or shaved ice with the right combinations of plates. This type of juicer will allow a wide range of production types as it is versatile. It first grates produce, then masticates it and finally juices it to create the output you require. There are many well known brands which produce high quality masticating juicers. Some of them are: Champion, L'Equip, Life Choice, Samson and Tribest to name a few.

         
    The benefits of maintaining your body s healthy ph level

     

    published for Sylvain Deslongchamps With today’s busy lifestyle, it has become quintessential to protect your body’s health. Pollution is also eating us away bit by bit. Sickness and disease connected with stress, depression and pressure connected with work and making money has become a trend nowadays. But working and making money is not an activity that we can just walk away from for the sake of our health. Precarious eating habits are also not helpful to our body. What we put into our mouths can either help us get healthy or contribute to our body’s demise. There are other things we should also watch on aside from sugar levels, blood pressure and cholesterol. And what I’m talking about is our blood’s pH level. Our blood’s pH level is perhaps the single most important measurement we should watch on. Healthy blood pH is around 7.4, which is slightly alkaline; this level must be maintained in order for our body to function well. The maintenance of our blood’s healthy pH level is essential to our body’s functions. Functions which are affected with your pH level are blood flow, cell function, fat accumulation, and bone density. The smoothness of our body’s blood flow is determined by the electrical charge that is coated on each individual red blood cell. Each red blood cell is assigned a negative charge so that they will not attract each other, similar to what two magnets with similar poles do when you put them together. When your blood’s pH level goes down, it means your blood has become acidic. What acidity does to your red blood cells is that it strips off that charge in each red blood cell; making the individual red blood cell stick together, forming clumps that make blood flow slower. Slower blood flow means lesser oxygen going to your body, dropping your performance. If your blood is acidic its pH level is low, but if it is more alkaline, your pH level is high, if your blood has a higher pH level, that means you have a higher threshold of hydrogen ions. The presence of hydrogen ions halts muscle function, and the more that you have in your body, the more your muscle is bound to work slowly. Having a higher blood pH level means that your blood can accommodate more hydrogen ions before it begins to spread into the muscles and make it stop working. This means, that you can burn more energy while requiring less oxygen, allowing your body to tolerate the production of lactic acid more and enabling your body to perform things longer. Hence, if you want you’re an athlete who needs a boost or just a normal individual longing to increase your body’s performance, it is important that you watch for your body’s pH level. You can do this by taking a simple saliva test that can be done with some acid paper strips which can be bought at local drugstores. Acidity in your body also destroys cells and makes you fat. Your body reacts very defensively at the presence of acids, since, as I have said earlier, it affects how your body functions. Rising acidity is harmful to the vital information storage centers in your cells, the RNA, which if occurs makes it possible for mutations, toxicity or even cancer to develop. When this threat is apparent, what your body does is to coat your cells with fatty tissues just to shield it from rising blood acidity, making you need more fat. So the more your blood becomes acidic, the more you become fat. Rising blood acidity also lowers your bone density. The body tries so hard to regulate the body’s ph level that it releases buffers to counter that acidity. Releasing buffers into the body is a good thing, but, how the body does it is not good for the bones. Each and every time your pH level drops, which means rising acidity levels, the body uses the calcium in your bones as buffers to maintain that crucial level of pH 7.4! This eventually lowers you bone density making you prone to osteoporosis and weak bone structure. It’s very hard to replenish calcium levels you’ve lost through supplying buffers, that is why you need a good source of alkaline to help make your blood more alkaline and supply buffers for your body. Green vegetables and fruits are a good source of alkaline, while meat and processed foods are acidic. A healthy diet will consist of 80% alkaline foods and around 20% acidic foods. Supplements and other products are also readily available. Products like Xooma Xtreme X2O, and sodium bicarbonate also help you balance your pH level. This product does not only help you in lowering your blood pH level & maintain your body’s health, but it also makes it possible for you to make money at the same time. Xooma also offers a lucrative Online MLM options to those who want to earn money. You can go here if you want to know more about Xooma Xtreme X2O and Online MLM. It’s about time that you take good care of your body. Now that you know that what you eat can contribute a lot to how your body works and how it performs, isn’t it about time that you give your utmost attention on your diet. Think about it, you will gain a lot if you balance your lifestyle and diet, but you will certainly lose a lot if you do not start being conscious. So eat healthy and be wealthy! ---------------

         
    The benefits of mushrooms for your health

     

    Mushrooms are valuable health food - low in calories, high in vegetable proteins, chitin, iron, zinc, fiber, essential amino acids, vitamins & minerals. Mushrooms also have a long history of use in Traditional Chinese Medicine. Their legendary effects on promoting good health and vitality and increasing your body's adaptive abilities have been supported by recent studies. These studies suggest that Mushrooms are probiotic - they help our body strengthen itself and fight off illness by maintaining physiological homeostasis - restoring our bodies balance and natural resistance to disease. Agaricus Mushroom Agaricus is the most widely consumed mushroom in many countries, where it is regarded as a health food, due to its medicinal properties. Agaricus is traditionally known as "God’s Mushroom" because of its near miraculous curative benefits to a wide range of disorders. People have used it to overcome numerous diseases and disorders relating to the immune system, cardiovascular system, digestion, and for weight management, diabetes, chronic and acute allergies, cataracts, hearing difficulties, stress syndrome, chronic fatigue, diarrhea, constipation, and disorders of the liver. Cordyceps Mushroom Cordyceps can be a powerful stimulant for macrophage activity, strengthening your immune system’s ability to fight against bacterial and viral infection. Human clinical studies indicate that Cordyceps can be effective for treatment of high cholesterol, poor libido/impotence, arrhythmia, lung cancer, and chronic kidney failure. It is also reported that Cordyceps causes smooth muscle relaxation. This can make it especially helpful for treating chronic coughs, asthma, and other bronchial conditions. Maitake Mushroom Maitake is also known by the name Dancing Mushroom, famous for its taste and health benefits. In Japan, Maitake Mushroom is called "King of Mushroom". The fruiting body and the mycelium of Maitake are used medicinally. In China and Japan, Maitake Mushrooms have been consumed for 3000 years. Years ago in Japan, the Maitake had monetary value and was worth its weight in silver. Historically, Maitake has been used as a tonic and adaptogen. It was used as a food to help promote wellness and vitality. Traditionally, consumption of the mushroom was thought to prevent high blood pressure and cancer - two applications that have been the focal point of modern research. Clinical research with Maitake Mushroom has increased dramatically in the past several years. Laboratory studies have shown that Maitake Mushroom extract can inhibit the growth of tumors and stimulate the immune system of cancerous mice. Reishi Mushroom Reishi has been called an “immune potentiator.” Recent studies have indicated that Reishi can have a number of other effects: Analgesic, Anti-inflammatory, Antioxidant, Antiviral through inducing interferon production, Lowers blood pressure, Cardiotonic action through lowering serum cholesterol, Expectorant & Antitussive, Liver (Hepatitis)-protecting and detoxifying, protection against ionizing radiation, Antibacterial, and Anti-HIV activity. Reishi contains calcium, iron and phosphorus as well as vitamins C, D, and B - including pantothenic acid, which is essential to nerve function and the adrenal glands. Shiitake Mushroom Shiitake (for centuries called "Elixir of Life" ) has been licensed as a anti-cancer drug by the Japanese FDA. Lentinan has shown some effect on bowel cancer, liver cancer, stomach cancer, ovarian cancer and lung cancer. Lentinan stimulates the production of T lymphocytes and natural killer cells and can potentiate the effect of AZT in the anti-viral treatment of A. I.D. S. Shiitake is rich in several anti-oxidants (Selenium, Uric acid & Vitamin A, E, & C) as well as Vitamin D. Shiitake mushrooms may also lower blood pressure in those with hypertension, lower serum cholesterol levels, increase libido, stimulate the production of Interferon which has anti-viral effects, and has proven effective against Hepatitis in some cases. Yun Zhi Mushroom Yun Zhi, or the Cloud Mushroom, has been used to dispel dampness, reduce phlegm, treat pulmonary infections, to strengthen the tendons and bones, for vital energy, and to support liver health. Benefits • assists with immune function • high in vegetable proteins • promotes good health and vitality

         
    The benefits of vitamin d

     

    Vitamin D is an important part of a healthy diet. New benefits of this vitamin are being discovered every day, but many people still do not receive enough vitamin D to reap the wonderful benefits it can provide to their health. Vitamin D is most famous for its contribution to joint and bone health by helping the body absorb calcium. It has been shown that people who take in enough vitamin D are less likely to suffer from osteoporosis and joint pain. This vitamin can also slow the affects of arthritis and lessen back pain in many individuals. Studies have shown that vitamin D can also prevent certain types of cancer. Vitamin D is one of the only vitamins produced naturally by the body. However, in order for the body to produce vitamin D, it has to be exposed to an adequate amount of sunlight. Generally, an hour per week is more than enough, but surprisingly, many people are still not exposed to enough sun to produce beneficial amounts of vitamin D. Also, studies have shown that as we age, we tend to produce less vitamin D even with adequate sun exposure. These are the primary reasons why many adults have to monitor their diets to make sure they are taking in enough vitamin D. Milk is often fortified with vitamin D, and you can also find good amounts of vitamin D in certain kinds of fish that are rich in omega-3 fatty acids. Cod liver oil is an herbal supplement that is rich in vitamin D. Vitamin D supplements are also widely available. While it is important to have enough vitamin D in your diet, it is possible to take in too much vitamin D. This often happens when a person receives a good amount of sun exposure and consumes many foods that contain moderate amounts of vitamin D, but also continues to take a vitamin D supplement. For this reason, it is important to discuss with your doctor whether or not you require a vitamin D supplement as part of your diet.

         
    The benefits of water ionizers

     

    You are able at this point to make the most of one of the most important and abundant natural resources of our planet – Water. The majority of our body is comprised of about 70% water and our brain is composed of about 80% water. A large portion of our body's functions are regulated by water, the pH balance, the waste removal system, the body's temperature are all affected heavily by our water intake, both the amount and the quality. You can drink normal tap water, but then you will be losing out on almost all its benefits and you will also be receiving many things that you would not get in ionized water, unfortunately none of those things are beneficial to your health, in fact they can endanger your health. Water ionizers are different to water filters because the water you get from an ionizer has undergone an improving scientific alteration, while a filter merely filters out harmful elements from your tap water. Water undergoes a scientific process to become alkalized, micro-clustered and ionized. This process occurs within the actual ionizers. This is a unit that is attached to your kitchen water supply and will dispense ionized water at the touch of a button. The unit is easy to attach and the benefits it will provide you with are immeasurable. The water enters the water ionizer chamber and undergoes the process of electrolysis or ionization. This process causes approximately 70% of the water flowing into the ionizer to become OH - , which is alkaline water. The other approximately 30% of the water is converted to OH+ , which is acidic water. The acidic water can be collected and utilized around the house and used on plants, while the alkaline water is for drinking and cooking. Alkaline water, produced by the water ionizer, helps to enhance the taste of food cooked in it and it enhances all the natural benefits of drinking water. Ionization also changes the molecular structure of water, leaving it with just 6 or 7 molecules per cluster as opposed to the average 12 or 13. This allows our body to become hydrated more quickly. This faster hydration helps to regulate our temperature. The alkalinity of the water can help to move our body's pH level closer to the level that it should be. The additional hydration of water from water ionizers can also help the digestion system to digest our food better and help our waste removal system to function better by helping the organs to function more efficiently. This allows the body to get rid of more toxins in our body, which can leave us healthier and can help us to lose weight as the high intake of ionized water has been linked to the gradual decrease in fatty deposits in the body. A water ionizer is a good investment to make because it can eliminate the contaminants from the water flowing into your house, while also ensuring all the valuable minerals are still passed through to you. The unit is small and easy to use and the investment you make in will be repaid many times over in the benefits you receive by drinking this improved water.

         
    The best foods on the planet for a lean body

     

    In most of my newsletters, I like to provide a healthy snack or meal recipe that not only is delicious, but also helps to get you closer to that hard-body appearance that everyone is looking for. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my kitchen with. Remember, if you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy. Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like zucchini, onions, asparagus, fresh mushrooms, spinach, broccoli, red peppers, etc. to use in my morning eggs. I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses. Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me...I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out an eye-opening article at truthaboutabs called "The Truth about Saturated Fats". Back to the fridge, some other staples: • Cottage cheese, ricotta cheese, and yogurt - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal. • Chopped walnuts, pecans, almonds, macadamias, etc. - delicious and great sources of healthy fats. • Whole flax seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, potentially creating inflammation causing free radicals from pre-ground flax. • Whole eggs - one of natures richest sources of nutrients and high quality protein (and remember, they increase your GOOD cholesterol). • Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition! • Salsa - I try to get creative and try some of the exotic varieties of salsas. • Butter - don't believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense...and NEVER use margarine, unless you want to assure yourself a heart attack). • Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches. • Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs). • Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber. • Leaf lettuce and spinach along with shredded carrots - for salads with dinner. • Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (source of inflammation-causing free radicals). Some of the staples in the freezer: • Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Plus, frozen fish is usually frozen immediately after catching, as opposed to fresh fish, which has been in transport and sitting at markets for days, allowing it more opportunity to spoil. • Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies • Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table. • Frozen chicken breasts - very convenient to nuke up for a quick addition to wraps or chicken sandwiches for quick meals. • Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that's sold at most grocery stores. Alright, now the staples in my cabinets: • Oat bran and steel cut oats - higher fiber than those little packs of instant oats. • Cans of coconut milk - to be transferred to a container in the fridge after opening. • Various antioxidant rich teas - green, oolong, white, rooibos are some of the best. Surprisingly, even chammomile tea has been shown to provide important trace nutrients and antioxidants. • Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose. • Organic maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles. • Raw honey - better than processed honey...higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. • Whole wheat or whole grain spelt pasta - much higher fiber than normal pastas • Brown rice and other higher fiber rice - NEVER white rice • Cans of black or kidney beans - I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants! • Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup. • Dark chocolate (as dark as possible) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges. Choose dark chocolate that lists it's cocoa content at 70% or greater. Milk chocolate is usually only about 30% cocoa, and even most cheap dark chocolates are only around 50% cocoa. Cocoa content is key for the antioxidant benefit...the rest is just sugar and other additives. • Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks. Of course, you also can never go wrong with any types of fresh fruits. Even though fruit contains natural sugars, the fiber within most fruits usually slows down the carbohydrate absorption and glycemic response. Also, you get the benefit of high antioxidant content and nutrient density in most fruits. Some of my favorites are kiwi, pomegranate, mango, papaya, grapes, oranges, fresh pineapple, bananas, apples, pears, peaches, and all types of berries. Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my kitchen. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.

         
    The best meal plan for your diet personality

     

    : If you eat less than 3 meals a day looks like you don't care about your body. Spending most of your time eating or snacking plus forgetting to take your 1 hour exercise... I don't need to mention what would be the effect, but I strongly recommend you to read carefully these 3 eating plans, described bellow, and select the one you like most and think it's easy to follow. Plan 1 Eat your breakfast, kiss your kids and go to work. Don't even think about food before the lunch-time. You will say: "This is easy, lunch is my first meal for the day." OK, but how many times you eat after lunch? I am not talking about your main meals, I am talking about snacks. If you have a solid breakfast perhaps you won't need candies, cookies etc. between lunch and dinner. At dinner eat only low calories foods and take a walk with your family. Enjoy yourself, forget about food. When you are back at home go to bed earlier than normal, so you can't get hungry again for the rest of the day. Plan 2 If you are like me and most of my friends, you just don't have time for breakfast. I need to wake up at 6 am to have a breakfast before going to work. I like to sleep to the last moment, drink a cup of coffee and go out. I am not saying that's healthy, but it's my real way of life. What do you need to do in this case? Have a solid lunch with your fellows, but don't go too far thinking: "That's all, I will miss the dinner". Take a small meal in about 3 hours. Remember: no candies, only low calories foods. When you are back at home make sure that at least 5 hours passed, since your light afternoon meal, before eating again. It is highly important to have a light dinner again, or you will put some additional weight. After that take a walk or do whatever you want, but stay away from the kitchen. Plan 3 Let's say you are a very busy person. During the day you can eat only on the go and don't have time to have a normal breakfast or lunch. Most of the time you eat 2 burgers and a salad from the nearest fast food restaurant. When you are back home for dinner, you are as hungry as if you haven't eaten for couple of weeks. The result? You take most of the calories at dinner. This means you will gain an additional unwanted weight. If this picture looks bad, I assure you it could get worse! And here is the solution: get the bag with your low calories home cooked breakfast and go to work. When you feel hungry eat your breakfast. Next meal need to be light too - salad and juice. Never eat too much at dinner. Even if your wife has prepared your favorite meal to make you happy, or got ready-to-cook food from the supermarket, be very careful measuring the amount of calories you take at dinner. No eating after dinner is allowed. In conclusion... The most difficult part in those 3 plans is the one, that you should not eat anything between your main meals. But this is another quite bigger topic and you can find more information about it at Weight Loss Advisor. One of the keys to success is to get yourself down to work twice as hard, and whatever you do: do not think about how hungry you are or how much time you have until next meal.

         
    The brain food recipe

     

    Copyright 2006 Douglas Alp In the past it was believed that your intelligence was something that was inherited or that was a genetic thing that had to do with your parents but that may not be a total truth. It is now believed that your intelligence can be determined by your environment, life experiences and your diet. So is there a brain food recipe that one can start eating to make them more intelligent? Well I don’t know if there is a exact recipe but from my research on foods and supplements it continually amazes me how foods and supplements can actually stimulate chemical reactions or add natural chemicals into your body and affect you in amazing ways. So can food actually have a positive or negative effect on your brain function and brain power? Well the answer is Yes! Egyptians have long thought that fish was brain food. Well actually fish is high in omega 3 fatty acids. The neurons in your brain are rich in omega 3 fatty acids so adding fish or omega 3 into your diet does indeed give your brain a boost in its function. It has been found that fish will help create a healthy emotional environment and a more balanced and positive mood. Proteins are also a very good substance for the brain. Proteins such as chicken and beef contain tyrosine, an amino acid. Amino acids are the building blocks of proteins and cells and may also help the neurotransmitter within your brain to send and receive signal and information. They can also assist one in handling stress and help the body maintain a balanced blood sugar level. Food such as avocados, raisins, apples and nuts contain a substance called boron which has the potential to increase your memory and attention. Choline which has also been proven to improve brain function can be found in such foods as eggs and milk. Fruits and vegetables are also extremely important in protecting your brain. Fruits and vegetables have a high degree of anti-oxidants which protect your cells and brain from free radicals which cause your cells to be damaged and age faster. Blueberry and blackberry are especially good for your brain since they contain Anthocyanins which is the most powerful form of anti-oxidant. Other fruits and vegetable that have been found to have a high amount of anti-oxidants are strawberries, cranberries spinach, raspberries, brussel sprouts, plums, broccoli, oranges, red grapes, red bell pepper, cherries and kiwis. Probably the number one ingredient for proper brain function is water. Since your brain is 80% water it is imperative that one keeps themselves and their brain hydrated. Even a slightly dehydrated brain can raise the stress hormone in a person causing them to not have clarity of thought. Just observe people living in the desert in to summertime and see the stressful actions of people and one can see how dehydrated people are stressed. There are also foods to avoid and foods that can actually slow down the brain function. Food which are high in sugar and simple carbohydrates which can give you an instantaneous surge of energy but then leave you in an daze. It is also recommend not to consume food high is saturated fats. Sure your body needs fats, but it needs the good fats found in avocados, nuts and fish. Also avoid eating heavy meals. It has been proven that reducing your calories will extend your life and the quality of you life. It is also a benefit for your brain function. The digestion process takes a lot of energy which in turn take the energy away from your brain functions. So as you can see there is a brain food recipe. By eating the correct foods you can actually protect your brain and keep it healthy. You can also provide the added substances the brain needs to improve your memory, mood and the speed in which your brain functions.

         
    The dangers of fad dieting

     

    Almost everywhere you turn, fad diets are appearing. They often deliver results, but at what cost? Is there a healthier but still effective option? You’re joining your friend for lunch. She looks great. She’s shed the extra twenty pounds that she’s been carrying since college, and she’s dressed in a slinky black outfit that makes you a bit envious. When you question her about it, she tells you she’s been on the Atkins diet. She proceeds to recount how she ate a pile of bacon for breakfast, and some pork rinds for a midmorning snack, and you feel your eyes widen in shock when she orders a double cheeseburger off the menu. Is this really a smart diet? “Are you really going to eat that?” You stare in awe at the size of the two monster hamburger patties. She quickly peels the bread off her burger, discarding it on the side of her plate. “Sure,” She quips. “I can eat all the meat I want, cooked anyway I want.” With all the fad diets circling around, it’s important to evaluate a diet before signing on. Is it really a smart diet? Sure, your friend looks amazing, but can it really be healthy to eat a pound of bacon and greasy burger meat every day? It doesn’t sound like a smart diet. The fact is that your body needs carbohydrates for energy, and people on the Atkins diet have reported fatigue and even experienced high blood pressure. The same is true of low fat diets. While you may drop weight fairly easily by limiting your fat grams, it’s not really a smart diet. Your body actually needs some fats. These fat-free foods are often loaded with extra sugar to make them taste better. There are literally too many current fad diets to list. Most of them include loading up on a particular type of food while depriving yourself of other foods. In the case of diets like Atkins diet, you are not allowed to eat carbohydrates. What you aren’t being told is that this is not a smart diet. Not only does your body need carbohydrates, it also shifts into carbohydrate starvation mode when you finally splurge on one, storing it as fat. Your body doesn’t know when it will get this type of fuel again. Most physicians will tell you that a smart diet consists of a variety of different food groups. This means incorporating every group (even carbohydrates) in moderation. The bottom line is that to lose weight, you simply have to cut calories. Although most people acknowledge this would be a smart diet, they often crave the immediate results that some not-so-smart diets offer. Perhaps you’ve tried smart dieting. You’ve selected the proper foods, you’ve even developed an exercise plan, but you’re miserable. The weight isn’t coming off all that quickly, and quite frankly, you’re just starving. That’s the reason you binged on the pizza from Dominos last night, and it’s probably the reason you thought you deserved that extra helping of mashed potatoes. If only you could stick to a smart diet without feeling deprived. The good news is that you can. I’m not talking about diet pills because you’re probably smart enough to know the dangers of those products. I’m talking about a vegetable… an all natural cactus-style plant literally changing the way people look at dieting. If you missed the specials on the Today show and 60 Minutes, let me fill you in. Hoodia Gordonii is a plant from the South African desert. Bushmen used it for centuries to ward off hunger. It tricks your body into thinking that you’ve eaten, limiting your consumption by up to 2000 calories a day. Remember that a smart diet is one that limits calories, not one that tells you to avoid certain food groups entirely. With Hoodia Gordonii, you will have the extra willpower you need to commit to a smart diet. It’s easy when you’re not hungry. Best of all, this isn’t a drug. It’s a vegetable, so it’s healthy and safe. Say goodbye to fad diets and give something smart a try.

         
    The dangers of sodas and diet drinks

     

    Sodas and colas are incredibly popular across the world. These beverages account for more than a quarter of all drinks consumed in the United States. More than 15 billion gallons were sold in 2000. That works out to at least one 12-ounce can per day for every man, woman and child. Sodas are full of empty calories and will contribute to obesity, tooth decay, weakened bones and caffeine dependence. Studies have shown strong links between children who drink sodas and childhood obesity. No one can deny the ties to soda and tooth decay, and it isn't just the high levels of sugar that cause it. The acids in sodas begin to etch away the tooth enamel within 20 minutes. These acids also upset the gastrointestinal system and cause many stomach disorders, as well as disturb the acid/base balance in the body, making an acid climate in which disease flourishes. Sodas are a huge contributor to caffeine dependence, and it often starts with young children. And diet colas are often packed with a lot more caffeine than their regular counterparts. With the popularity of stimulant drinks such as Red Bull, that contain extra amounts of caffeine, there is a reported rise in aggressive behavior and violence among youths that consume these drinks. Besides acids and caffeine, sodas contain phosphorus, an ingredient shown to weaken bones by promoting the loss of calcium. Phosphorus contributes to bone breakage during childhood, and osteoporosis later in life. Another danger is aspartame added to diet sodas as a sugar substitute. There are over 92 different health related side effects associated with aspartame consumption, including brain tumors, birth defects, diabetes, emotional disorders and epilepsy/seizures. Plus, when aspartame is kept in warm areas or stored for long periods of time, it changes to methanol, an alcohol that converts to formaldehyde and formic acid, both of which are carcinogens. There really are no good reasons to drink sodas. Juices, herbal teas and water are much better substitutes.

         
    The dangers of trans fats and how to know if you re eating them

     

    Trans fats, or Trans Fatty Acids, are a vegetable-based fat that is made when vegetable oils are hardened for use in shortening or margarine. Trans fats are found in baked and fried foods, such as cookies, fried fish or chicken and donuts, which are prepared using the hardened vegetable oil. The problem with eating Trans fats is that it contributes to clogging of the arteries, increases the presence of low density lipoprotein (LDL), which is the "bad" cholesterol, reduces the presence of high density lipoprotein (HDL), "good" cholesterol and also contributes to other serious health conditions including heart disease and Type II diabetes. Food manufacturers use Trans fats instead of healthier oils because it is less expensive, imparts a better flavor, and increases the shelf life of the products that contain them. Up until recently, food manufacturers were not required to list Trans fats on the product labels. As a result, consumers did not know how much of the Trans fats the products contained so they were not able to make healthy decisions. The U. S. Food and Drug Administration (FDA) recently enacted a rule which requires food manufacturers to list the presence of Trans fats on the nutrition labels. Although the FDA did not set any limits as to the percentage of Trans fats that are allowed to be present, they did say that it should be “as low as possible. These labels first started appearing in 2006. Experts believe that there are nearly 50,000 products on the market that contain Trans fatty acids. While the term “Trans fats” might not specifically appear on the nutrition label, you will see terms such as shortening and hydrogenated or partially hydrogenated oil. The closer to the top of the nutrition label these Trans fats appear, the higher the percentage that are present. Sometimes in an effort to eat healthier, we end up digesting Trans fat without realizing it. Stick margarine is a good example. Many people switch to margarine to reduce the quantities of real butter that they consume. Stick margarine, however, is as close to 100% Trans fat as you’ll find in a food product. The end result is that we think we are doing our body a favor by “eating healthy” when, in truth, we are treating it worse than if we continued eating butter. Consumer health groups have begun to pressure food manufacturers to remove Trans fats from their products altogether. Some have gone so far as to file law suits demanding that a particular product be removed from the shelves unless Trans fats are eliminated from the ingredients. As awareness levels rise, you can expect to see Trans fats all but disappear from the list of ingredients in any product where the manufacturer wants to avoid the potential legal problems and negative publicity of cooking with Trans fats. Food giants Kraft and Frito Lay, major users of Trans fats, have already publicly committed to reducing the level of Trans fats in their products.

         
    The easiest nutrition guidelines ever

     

    The Easiest Nutrition Guidelines Ever 1)Eat For Your Goal- If needing to lose weight eat below your caloric needs. No more than 30% cut. If needing to gain weight then eat above. Increase by 15% as needed. 2) Eat for Balance-Get at least 30% of every nutrient in a day (protein/carbs/fats). The other 10% is to do whatever you want with it. 3) Eat the right foods-This goes as follows. Protein-Lean and Complete (chicken, turkey, egg whites, whey) Carbs-Fruits and veggies should make up the majority of your diet and be paired with every meal. Fats-Poly/mono fat balance high(fish oils, nuts, olive oil);Low Saturated fats 4) Eat Often - Eat 4-6 meals a day. Each meal should contain 1 complete protein. Each meal should contain 1 carb source of either fruit/veggies. 5) Eat 1 ingredient items-85% of your meals should be of one ingredient items. An apples ingredients are an apple. An egg is an egg. You can certainly mix and match on ingredient items, but other than that your items 85% of the time should only be 1 ingredient items. 6) Drink Water-1/2 to 1 gallon a day for women who exercises, 1 to 1 1/2 gallon for men who exercise. That's it. If you stick to that you will get results, plain and simple.

         
     
         
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