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Archive
Archive for December, 2008
Steve P Smith asked:
There’s now good evidence that it’s not just in fruits and vegetables that health promoting anti-oxidant flavonoids are to be found. These powerful compounds have also been identified in tea, particularly green tea, red wine, beer and even chocolate. So if you’ve ever suspected that many of those who advocate healthy diets are motivated more by denying you your little pleasures than a genuine interest in your well being, now may be the time to take a little revenge.
Flavonoids occur widely in fruits and vegetables and their principal function appears to be to protect these plants from disease and the damage which may be caused to them by extremes of light or heat. It has long been suspected, however, that the well established health protecting and curative properties of the many plants commonly used in folk remedies for humans may also be due to flavonoids. And there is now abundant evidence to support the idea that certain flavonoids, particularly those of the polyphenol type, possess potent anti-inflammatory and anti-oxidant properties.
Two of the biggest premature killers in the affluent Western world, as well as major causes of disability and early loss of independence, are stroke and heart disease. Both frequently follow on the development of the cardiovascular disease, atherosclerosis, otherwise known as hardening of the arteries, and it is known that the oxidation of low density lipids (LDL), the blood fats known as “bad cholesterol”, is one of the major causes of this condition. The prevention of LDL oxidation is one of the key functions of vitamin E, the body’s most important fat-soluble anti-oxidant, but anti-oxidant flavonoids are also known to play a role.
Consistent research findings confirming this benefit of flavonoid anti-oxidants have led successive governments and health agencies to urge the public to consume at least five daily servings of fresh fruits and vegetables, and the evidence indeed suggests that such high flavonoid diets are linked to a reduced risk of heart disease and perhaps even some cancers.
But it’s not just the flavonoids in fruits and vegetables that may have these effects. Much attention, for example, has recently been paid to the so-called “French Paradox”, whereby France boasts a surprisingly low rate of heart disease and related conditions, given the preponderance of saturated animal fat in its national diet. There has been much speculation that the low rate of this disease, by the standards of advanced Western nations, may be linked with relatively high consumption of red wine, and analysis of the anti-oxidants in this drink, also found in red grape juice, suggests that the theory may have some substance.
And at least one major study has suggested that the incidence of stroke is substantially reduced in older people, otherwise a very high risk group for this illness, who regularly drink substantial quantities of tea, which is also rich in anti-oxidant polyphenols, but whose diet tends to be low in fresh fruits and vegetables.
As well as red wine and tea, there is now also evidence that anti-oxidant flavonoids may be found in beer and even chocolate. But in fact this is not as surprising as it may at first appear. The coca beans which are the primary ingredient of chocolate are a good source of polyphenols, and were known to ancient civilisations for their medicinal properties. Broadly speaking, the darker the chocolate the richer it will be in the particular flavonoids derived from the beans, which are powerful anti-oxidant agents not commonly found elsewhere.
The latest research seems to offer good evidence that the flavonoids particular to dark chocolate (procyanidins) may have a useful role in helping to prevent the oxidation of the LDL, “bad cholesterol”, which is, as noted above, a key precursor of serious cardiovascular disease. Procyanidins also appear to work closely with vitamin E, the body’s most important fat-soluble anti-oxidant, sparing the vitamin to work more effectively, and may also help to prevent excessive clotting or “stickiness” of the blood. Procyanidins are readily absorbed by the body following the consumption of dark chocolate and appear to have a significant overall anti-oxidant effect in the cardiovascular system.
But of course it’s not all good news. You’ll be only too well aware of the health reasons why it would be unwise to rely on tea, red wine, beer or chocolate as your principal sources of dietary anti-oxidant flavonoids. De-caffeinated teas are available, however, and dark chocolate is relatively low in sugar and fat; whilst all the evidence suggests that moderate consumption of alcohol may protect against a variety of conditions, including heart disease. Red wine, in particular, is rich in the anti-oxidant flavonoids which appear to offer significantly enhanced protection.
As always, the key is balance; and in the context of an otherwise healthy diet, particularly one rich in fruit and vegetables, there is no reason why these highly enjoyable luxury foods and beverages should not make an important contribution to your overall level of anti-oxidant intake.
Getting A Handle On Antioxidants (A Color Guide For Selecting Foods By Specific Antioxidant Groups)
Dec 26
Dr. Paul Gross asked:
Meet the “New-trients”
Today’s consumers are witnessing a new era in how foods are identified. New nutrients, not commonly understood for their health benefits, seem to be popping up on our grocer’s shelves every day. Omega fatty acids, newly defined sources of dietary fiber, and antioxidant phytochemicals are examples of healthful plant elements that are creeping into public media reports and water-cooler debates.
Laboratory and preliminary human clinical studies are revealing anti-disease properties of these “nutrients.” Extensive food and medical research underway presently will eventually translate the chemical properties into consumer understanding and terminology that we’ll grasp and use in everyday conversation.
With such potential significance to public health, the consumer education process should begin now in a way that people, from teenagers to grandparents, can readily understand antioxidants as easily as we now understand calories, carbohydrates, fat percentage, and vitamin C.
The scientific and regulatory bodies for food labeling have a great challenge ahead of them.
There are thousands of plant food sources with suspected health benefits with complicated chemical names that are unfamiliar and can be intimidating. The challenge at hand is to decipher this blizzard of names and to promote better nutrition for our families and for ourselves.
Why Antioxidants?
The beneficial antioxidant chemicals that we get from colorful plant foods represent our best defense against threatening oxidants. While oxidative stress is a normal part of cellular metabolism that occurs even in healthy people, left unchecked, it can lead to damage that accumulates with age.
Normally, oxidative species or “free radicals” are neutralized by antioxidant enzymes and food-derived antioxidants. However, the following circumstances can cause an imbalanced oxidant-antioxidant relationship that allows oxidative stress to go unopposed.
• Contamination by environmental conditions like pollution, radiation, cigarette smoke and herbicides
• Normal aging
• Poor diets that lack essential nutrients and phytochemicals
The result of this imbalance is cell and tissue damage that could lead to diseases like:
• Cancer
• Hypertension
• Diabetes
• Chronic inflammation
• Neuronal degeneration like Alzheimer’s disease
The Color Code for Antioxidants
Over the past five years, we have begun a valuable process for recognizing plant food antioxidant qualities by groupings of color—The Color Code, as written in two books entitled The Color Code and What Color is Your Diet? (publication information below).
The following is a summary of those color guides for antioxidants, and an example of how we can begin to classify and categorize the different antioxidants into the food color code.
Summary of the Color Code
This is a general scheme of example foods that can fit into each color class. Keep in mind that there are no firm lines between the classes, which allows for overlap.
1. Red – tomato, pink grapefruit, watermelon
2. Blue/Red/Purple/Black (BRPB) – blueberry, cherry, prune, blackberry
3. Orange/Yellow – carrot, pumpkin, orange, papaya
4. Green – broccoli, kale, spinach, pea
5. White – garlic, onion, cabbage, turnip
6. Brown/Gray – spices, nuts, seeds, endogenous sources
How to Apply the Color Code
Here’s a general breakdown of the color groups that have food chemicals with antioxidant qualities:
1.Enzymes (Brown/Gray)
A protein substance with a name ending in “ase”, enzymes stimulate biochemical reactions in living cells and help form new compounds that, in this case, would serve antioxidant functions.
Members of this enzyme class of antioxidants include:
• Superoxide dismutase
• Catalases
• Reductases
• Peroxidases
• Transferases
2.Vitamins (Brown/Gray)
Most consumers would already recognize the three main antioxidant vitamins—A, C and E—that are derived from food and supplements common to the public. Vitamins A and E are fat-soluble, providing antioxidant protection in cell structures like the outer membrane and inner nuclear organelles. Vitamin C dissolves readily in body water compartments, so it is well distributed in the body. Of particular note is the important role of vitamin C in protecting vitamins A and E from damaging oxidative free radicals.
3.Phenolics (BRPB)
With more than 8,000 individual chemicals that serve plants as pigments, the phenolics (also called phenols or polyphenols) are water-soluble acids that not only give plants colors, but also differentiate scents, tastes, and bitterness. The large class of phenolics (called flavonoids) is often mentioned in current public media. Quercetin, kaempferol and peonidin are examples of flavonoids that have been in the news recently.
4.Carotenoids (Orange/Yellow, Red)
A fat-soluble group of more than 600 individual chemicals, the carotenoids (e.g., beta-carotene, lycopene, lutein and zeaxanthin “zee-a-zan-thin”) are especially powerful antioxidants. Due to their chemical structure, they are an excellent source of electrons that are aggressively sought by oxidative free radicals. A carotenoid molecule donates electrons to a free radical, sacrificing itself in antioxidant defense. Terpenes and xanthophylls are included in this class.
5.Hormones (Brown/Gray)
A growing field of medical research is identifying normal hormones typically described with cell-to-cell messaging roles in the body as having antioxidant functions. Presently only a few hormones have this identified property such as melatonin, estradiol and insulin, but future research will likely unravel similar functions for the dozens of hormones known in human physiology.
6.Minerals (All colors)
Minerals have elements that enable enzyme activity. Selenium, zinc, manganese, magnesium and copper are minerals involved in hundreds of antioxidant roles in the body.
7.Glutathione (Brown/Gray)
Probably the human body’s single most important native antioxidant, glutathione is a water-soluble molecule synthesized from food-derived amino acids. It also depends on lipoic acid (below) for synthesis.
8.Lipid effectors (Orange/Yellow)
Lipoic acid is perhaps the “perfect” antioxidant because it is a small powerful molecule that dissolves readily both in fatty layers of cells and in water – the only antioxidant to do this. Other lipid oriented antioxidants include omega fatty acids, tocopherols (like vitamin E), phytosterols, perillyl alcohol and essential oils such as limonene.
9.Saponins, steroids and stilbenes (Green, BRPB)
Related in this discussion only by their common first letter “s”, this group has established antioxidant functions and includes some well-known chemicals such as resveratrol (a stilbene of red wine and dark grapes), brassinosteroid (the growth regulator of plants) and saponin (the waxy covering on plant leaves).
10.Sulfur-containing chemicals (Green, White)
Including organosulfides, tri and diallyl sulfides and sulforaphane, this group from plants like broccoli and cabbage has been shown to have properties affecting antioxidant enzyme activity, inflammatory mediators and tumor growth.
Proposing an Antioxidant Nomenclature
Just as vitamins have been given a nominal identity (Vitamin A, B, C…etc) so too should we refer to antioxidants. This is a new system not yet formally proposed to any regulatory authority or scientific body. Classification of antioxidants must undergo the scrutiny, revision and adoption by scientists, industry and government to be acceptable for food label use in the public.
Here is the proposed breakdown:
1. Antioxidant C – carotenoids
2. Antioxidant E – enzymes
3. Antioxidant G – glutathione
4. Antioxidant H – hormones
5. Antioxidant L – lipid-associated chemicals
6. Antioxidant M – minerals
7. Antioxidant P – phenolics
8. Antioxidant S – saponins, steroids, stilbenes, sulfurs
9. Antioxidant V – vitamins
Over time, the public must feel these proposed antioxidant classes are informative and practical for understanding antioxidants and choosing preferred foods. Time will tell, but this list gives us a simple working structure to get a handle on naming antioxidants.
Reading
* Heber D. What Color Is Your Diet? HarperCollins, New York, 2001.
* Joseph JA, Nadeau DA, Underwood A. The Color Code, Hyperion, New York, 2002.
* Lee J, Koo N, Min DB. Reactive oxygen species, aging, and antioxidative nutraceuticals. Compreh. Rev. Food Sci. Food Safety 3:21-33, 2004.
Copyright 2006 Berry Health Inc.
Website content
Meet the “New-trients”
Today’s consumers are witnessing a new era in how foods are identified. New nutrients, not commonly understood for their health benefits, seem to be popping up on our grocer’s shelves every day. Omega fatty acids, newly defined sources of dietary fiber, and antioxidant phytochemicals are examples of healthful plant elements that are creeping into public media reports and water-cooler debates.
Laboratory and preliminary human clinical studies are revealing anti-disease properties of these “nutrients.” Extensive food and medical research underway presently will eventually translate the chemical properties into consumer understanding and terminology that we’ll grasp and use in everyday conversation.
With such potential significance to public health, the consumer education process should begin now in a way that people, from teenagers to grandparents, can readily understand antioxidants as easily as we now understand calories, carbohydrates, fat percentage, and vitamin C.
The scientific and regulatory bodies for food labeling have a great challenge ahead of them.
There are thousands of plant food sources with suspected health benefits with complicated chemical names that are unfamiliar and can be intimidating. The challenge at hand is to decipher this blizzard of names and to promote better nutrition for our families and for ourselves.
Why Antioxidants?
The beneficial antioxidant chemicals that we get from colorful plant foods represent our best defense against threatening oxidants. While oxidative stress is a normal part of cellular metabolism that occurs even in healthy people, left unchecked, it can lead to damage that accumulates with age.
Normally, oxidative species or “free radicals” are neutralized by antioxidant enzymes and food-derived antioxidants. However, the following circumstances can cause an imbalanced oxidant-antioxidant relationship that allows oxidative stress to go unopposed.
• Contamination by environmental conditions like pollution, radiation, cigarette smoke and herbicides
• Normal aging
• Poor diets that lack essential nutrients and phytochemicals
The result of this imbalance is cell and tissue damage that could lead to diseases like:
• Cancer
• Hypertension
• Diabetes
• Chronic inflammation
• Neuronal degeneration like Alzheimer’s disease
The Color Code for Antioxidants
Over the past five years, we have begun a valuable process for recognizing plant food antioxidant qualities by groupings of color—The Color Code, as written in two books entitled The Color Code and What Color is Your Diet? (publication information below).
The following is a summary of those color guides for antioxidants, and an example of how we can begin to classify and categorize the different antioxidants into the food color code.
Summary of the Color Code
This is a general scheme of example foods that can fit into each color class. Keep in mind that there are no firm lines between the classes, which allows for overlap.
1. Red – tomato, pink grapefruit, watermelon
2. Blue/Red/Purple/Black (BRPB) – blueberry, cherry, prune, blackberry
3. Orange/Yellow – carrot, pumpkin, orange, papaya
4. Green – broccoli, kale, spinach, pea
5. White – garlic, onion, cabbage, turnip
6. Brown/Gray – spices, nuts, seeds, endogenous sources
How to Apply the Color Code
Here’s a general breakdown of the color groups that have food chemicals with antioxidant qualities:
1.Enzymes (Brown/Gray)
A protein substance with a name ending in “ase”, enzymes stimulate biochemical reactions in living cells and help form new compounds that, in this case, would serve antioxidant functions.
Members of this enzyme class of antioxidants include:
• Superoxide dismutase
• Catalases
• Reductases
• Peroxidases
• Transferases
2.Vitamins (Brown/Gray)
Most consumers would already recognize the three main antioxidant vitamins—A, C and E—that are derived from food and supplements common to the public. Vitamins A and E are fat-soluble, providing antioxidant protection in cell structures like the outer membrane and inner nuclear organelles. Vitamin C dissolves readily in body water compartments, so it is well distributed in the body. Of particular note is the important role of vitamin C in protecting vitamins A and E from damaging oxidative free radicals.
3.Phenolics (BRPB)
With more than 8,000 individual chemicals that serve plants as pigments, the phenolics (also called phenols or polyphenols) are water-soluble acids that not only give plants colors, but also differentiate scents, tastes, and bitterness. The large class of phenolics (called flavonoids) is often mentioned in current public media. Quercetin, kaempferol and peonidin are examples of flavonoids that have been in the news recently.
4.Carotenoids (Orange/Yellow, Red)
A fat-soluble group of more than 600 individual chemicals, the carotenoids (e.g., beta-carotene, lycopene, lutein and zeaxanthin “zee-a-zan-thin”) are especially powerful antioxidants. Due to their chemical structure, they are an excellent source of electrons that are aggressively sought by oxidative free radicals. A carotenoid molecule donates electrons to a free radical, sacrificing itself in antioxidant defense. Terpenes and xanthophylls are included in this class.
5.Hormones (Brown/Gray)
A growing field of medical research is identifying normal hormones typically described with cell-to-cell messaging roles in the body as having antioxidant functions. Presently only a few hormones have this identified property such as melatonin, estradiol and insulin, but future research will likely unravel similar functions for the dozens of hormones known in human physiology.
6.Minerals (All colors)
Minerals have elements that enable enzyme activity. Selenium, zinc, manganese, magnesium and copper are minerals involved in hundreds of antioxidant roles in the body.
7.Glutathione (Brown/Gray)
Probably the human body’s single most important native antioxidant, glutathione is a water-soluble molecule synthesized from food-derived amino acids. It also depends on lipoic acid (below) for synthesis.
8.Lipid effectors (Orange/Yellow)
Lipoic acid is perhaps the “perfect” antioxidant because it is a small powerful molecule that dissolves readily both in fatty layers of cells and in water – the only antioxidant to do this. Other lipid oriented antioxidants include omega fatty acids, tocopherols (like vitamin E), phytosterols, perillyl alcohol and essential oils such as limonene.
9.Saponins, steroids and stilbenes (Green, BRPB)
Related in this discussion only by their common first letter “s”, this group has established antioxidant functions and includes some well-known chemicals such as resveratrol (a stilbene of red wine and dark grapes), brassinosteroid (the growth regulator of plants) and saponin (the waxy covering on plant leaves).
10.Sulfur-containing chemicals (Green, White)
Including organosulfides, tri and diallyl sulfides and sulforaphane, this group from plants like broccoli and cabbage has been shown to have properties affecting antioxidant enzyme activity, inflammatory mediators and tumor growth.
Proposing an Antioxidant Nomenclature
Just as vitamins have been given a nominal identity (Vitamin A, B, C…etc) so too should we refer to antioxidants. This is a new system not yet formally proposed to any regulatory authority or scientific body. Classification of antioxidants must undergo the scrutiny, revision and adoption by scientists, industry and government to be acceptable for food label use in the public.
Here is the proposed breakdown:
1. Antioxidant C – carotenoids
2. Antioxidant E – enzymes
3. Antioxidant G – glutathione
4. Antioxidant H – hormones
5. Antioxidant L – lipid-associated chemicals
6. Antioxidant M – minerals
7. Antioxidant P – phenolics
8. Antioxidant S – saponins, steroids, stilbenes, sulfurs
9. Antioxidant V – vitamins
Over time, the public must feel these proposed antioxidant classes are informative and practical for understanding antioxidants and choosing preferred foods. Time will tell, but this list gives us a simple working structure to get a handle on naming antioxidants.
Reading
* Heber D. What Color Is Your Diet? HarperCollins, New York, 2001.
* Joseph JA, Nadeau DA, Underwood A. The Color Code, Hyperion, New York, 2002.
* Lee J, Koo N, Min DB. Reactive oxygen species, aging, and antioxidative nutraceuticals. Compreh. Rev. Food Sci. Food Safety 3:21-33, 2004.
Copyright 2006 Berry Health Inc.
Website content
quick weight loss : There are many people who are out there and asking the question ‘Are there any easy ways to lose weight?’ when people are asked, it seems that everyone knows that dieting, and cutting down on food intake, increasing the amount of exercise that we do and thereby increasing the calories that we burn; all these things work to combine into a formula to help us to actually quick weight loss. For many; the hard part is sticking to a low calorie, and often bland, diet. Just like anything else that is new – it is certainly not easy, but with work to estabish the new behaviours it is possible to do. Here are some pieces of advice that we can use to help us to keep on track with our weight loss and dieting endeavours as we look at some of the many weight loss tips in connection with diet supplements.
1) Keep a daily log of everything that you pass your lips. When wer write down everything that we eat, this helps us to eat even less. When we look at the analysis we see that people who keep track of what they eat end up eating up to fifteen percent less. We see that this is a very significant point that people should take note of.
2) The average American consumes an additional 245 calories per day just from drinks. You may be advized to switch from juice, soda, and other calorie drinks to water. 245 calories a day is nearly 90,000 calories a year. That’s 25 pounds. Are soda and juice really that good? Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.
3) Eat five or six smaller meals a day instead of three large meals a day. Studies show that eating in smaller portions more often results in eating 30% fewer calories. Furthermore, even the same number of calories eaten in smaller portions during more frequent meals can result in weight loss. You’re less likely to binge because the body releases less insulin.
4) Get rid of the clothes that we consider to be fat. If you don’t have clothing that’s comfortable when you’re heavier, you’re more likely to be reminded to keep the weight off every time you dress. And you’re less likely to gain weight if doing so means having to buy a whole new wardrobe.
5) Use smaller plates. It’s been proven that people eat more when more food is in front of them, and they eat less when less food is in front of them. Smaller plates mean smaller portions, so put the salad plates into use as the main plate.
6) Similar to the idea of using smaller plates, serve your food on the plate rather than in bowls on the table. When the plate is empty the meal is over, instead of spooning another portion onto your plate.
7) Avoid white foods such as white bread, sugar, and white rice. Those are the foods with loads of carbohydrates which lead to higher blood sugar and weight gain. Stick to whole grain breads and dark rice. Don’t worry about the sugar, pretty soon you won’t miss it.
how to lose weight : There are a lot of other lose weight fastand tips for easy ways to lose weight. Try not to be intimidated if it’s only easier instead of really easy. If weight loss were easy, everyone would be a supermodel.
What are “super foods”…and why should I care? You might as well ask a similar question: “What is clean air…and is it really important”? The answers to both questions are the same.
It’s called “quality of life”; and if by taking a few simple steps you could dramatically improve that quality, wouldn’t it be kind of silly to ignore those very steps?
If you live in an area that frequently announces the daily “air quality index” and frequently advises “staying indoors—in a ‘hepa filtered environment’” your options there may already be limited. You can uproot your family and “head for the hills” or a more rural environment; or, you can accept the prospect of ongoing breating problems.
If breathing is not your problem, but diet is, the answers there may be a simple as a trip to the local market. (With Google’s help, of course) Do a quick search for “super foods”.
Do several searches as I did, and you will eventually end up with the “basic lists of 14″ plus the one that includes CHOCOLATE–dark chocolate, but chocolate none-the-less.
Recent dietary research recommends 14 different, nutrient-dense foods, that very strongly promote good overall health. Coined “superfoods,” they tend to be lower in calories, higher in levels of vitamins and minerals, and to contain many disease-fighting antioxidants.
A diet built primarily, though not necessarily exclusively, around these super foods virtually guarantees a rapid improvement in your quality of life…improved digestion, higher energy levels, lowered blood pressure, the list goes on; but you get the idea.
And just what are these “mysterious, exotic” super foods, you ask?
(1) Beans—Practically any legume fits the bill.
(2) Berries—All are good; blueberries are best.
(3) Broccoli—No surprise here.
(4) Green Tea—Would Oprah lie to you?
(5) Nuts—Walnuts leading the list.
(6) Oranges—And almost all citrus fruits.
(7) Pumpkin—Pie anyone?
(8) Salmon—The wilder the better. Farms are for cows.
(9) Soy—May need to re-think this one; but I may be the only “tofu-phobe” on the planet.
(10) Spinach—Mom and Popeye were right all along.
(11) Tomatoes—You say tomahto…I say tomato.
(12) Turkey—It’s not just for Thanksgiving any more.
(13) Whole grains and oats—The more grains the better.
(14) Yogurt—An acquired taste. Personally, I’m still acquiring.
(15) CHOCOLATE—Dark, but still CHOCOLATE!
Did I mention CHOCOLATE?
And just what improvements to my quality of life can I expect from such “super foods”?
They warrant a list of their own:
(A) Lowered blood pressure.
(B) Diabetes—Reversed and/or controlled
(C) Alzheimer’s—Reduced or eliminated.
(D) Energy levels—Increased.
(E) Mood Swings—A thing of the past.
(F) Fatigue—Delayed till bedtime
(G) Bone and muscles—Improved tone and function
(H) Immune System—Strengthened
(I) Spirits—Watch thenm soar when you fit into your clothes again.
Superfoods can be the basis of a sound, healthy, nutritious lifestyle. Two weeks, or less, will be all the proof you need.
Axis Labs asked:
A very important concept to keep in mind is where you want your blood sugar to be during your workout. This is very much overlooked and is as important as anything else when it comes to proper nutrition and getting the most out of your workout routine.
Many people have the perception that you should eat before a workout to get proper energy. This is false. When you eat a meal before a workout what happens is you feel sluggish and weaker because your muscles and digestive system are competing for energy resources. You should eat 2-3 hours before starting your workout. This also makes your pre-workout supplements much more effective as it will now be the only substance in your system. Most people will ask, " Won’t you be more tired since you have not eaten in hours?" Your body uses energy from food for much longer than that. This is why it is so important to not skip meals.
When the body is short of glycogen it will use two other fuels (amino acids and fats) to produce energy. Bodybuilders are typically trying to retain/spare as much protein as possible, which is why most of them avoid working out on an empty stomach. However, when the primary goal is losing fat, a few studies show that a moderate intensity workout first thing in the morning can help boost a fat burning furnace even if at a price of losing some protein for energy. A workout upon waking up is the best time to train if you are trying to lose body fat. By not eating anything and not messing with your blood sugar levels from your overnight of sleeping, you are now forcing your body to start burning your fat for energy.
The only time for a person to eat before workout would be if they have diabetes. The reason for this is because their blood sugar could get too low and can cause extreme fatigue, dizziness or can cause you to collapse. In this case I would recommend someone eat snacks before, during, and after a workout. If a diabetic wanted to exercise in the morning I would recommend trying to ingest some oatmeal or something first. Getting some carbohydrates are almost necessary if you are a diabetic and want to train after not eating all night long. A protein shake would be beneficial to go with the oatmeal. If you are not a diabetic, you have no reason to eat directly before a workout.
Bodybuilders especially should try to keep blood sugar at the right levels when they are thinking about training, as it is very important when it comes to getting the most out of busting your butt in the gym and most out of your money that you spend on bodybuilding supplements.
A very important concept to keep in mind is where you want your blood sugar to be during your workout. This is very much overlooked and is as important as anything else when it comes to proper nutrition and getting the most out of your workout routine.
Many people have the perception that you should eat before a workout to get proper energy. This is false. When you eat a meal before a workout what happens is you feel sluggish and weaker because your muscles and digestive system are competing for energy resources. You should eat 2-3 hours before starting your workout. This also makes your pre-workout supplements much more effective as it will now be the only substance in your system. Most people will ask, " Won’t you be more tired since you have not eaten in hours?" Your body uses energy from food for much longer than that. This is why it is so important to not skip meals.
When the body is short of glycogen it will use two other fuels (amino acids and fats) to produce energy. Bodybuilders are typically trying to retain/spare as much protein as possible, which is why most of them avoid working out on an empty stomach. However, when the primary goal is losing fat, a few studies show that a moderate intensity workout first thing in the morning can help boost a fat burning furnace even if at a price of losing some protein for energy. A workout upon waking up is the best time to train if you are trying to lose body fat. By not eating anything and not messing with your blood sugar levels from your overnight of sleeping, you are now forcing your body to start burning your fat for energy.
The only time for a person to eat before workout would be if they have diabetes. The reason for this is because their blood sugar could get too low and can cause extreme fatigue, dizziness or can cause you to collapse. In this case I would recommend someone eat snacks before, during, and after a workout. If a diabetic wanted to exercise in the morning I would recommend trying to ingest some oatmeal or something first. Getting some carbohydrates are almost necessary if you are a diabetic and want to train after not eating all night long. A protein shake would be beneficial to go with the oatmeal. If you are not a diabetic, you have no reason to eat directly before a workout.
Bodybuilders especially should try to keep blood sugar at the right levels when they are thinking about training, as it is very important when it comes to getting the most out of busting your butt in the gym and most out of your money that you spend on bodybuilding supplements.
In the health care industry, many myths can be heard everywhere. Many of the fallacies are responsible for poor health care. It is essential to know the truth behind the myths so that you can think about healthy living. Only when you know the truth, you can understand the reality and discover the hidden essential health secrets. The health information blog has more information about the truths that can help you live healthily.
Acne is caused because of not washing frequently
Acne is mainly caused by unnecessary oil secretion of sebaceous glands. When dirt and dust collects on the skin, it combines with the oil to form acne. If you wash acne very often, the infection spreads to other areas as well. Also, when you wash your face often will clear the oil and hence, the glands work more to produce more oil increasing the severity of acne. You have to look for good health product review that assists you identify the best acne products.
Lumps in breast means breast cancer
The increasing awareness about breast cancer has lead to many fallacies as well. About 80% of the lumps in breast have nothing to do with cancer. Hormonal changes can create lumps and secretion of fluids. Bruising may also lead to the formation of such usual lumps. However, if you have significant lumps, it is better to consult a doctor to know the truth.
Cholesterol is absolutely bad
Many people are not aware of the fact that cholesterol is essential for the body. There are two types of cholesterol – low density lipoprotein which is bad and high density lipoprotein which is good. Sources like cheese, butter, cream and meat have bad cholesterol whereas the cholesterol that you get from nuts, and fishes are essential for your body.
Eating bananas will make you fat
The most common myth among those who are on diet is about bananas. Banana supplies 95 calories and it has only half gram of fat which will not lead to obesity. Banana is a good source of several minerals such as potassium. Banana is a handy, easily available snack that can be taken at any time.
You can skip breakfast if you are late of office
Many people have the habit of skipping the breakfast so that they can have good meals during lunch time. This is a very bad practice that will obviously lead to an unhealthy lifestyle. You can have simple breakfast if you are not able to spend time in preparing rich foods. However, important minerals and vitamins must be made available to the body when you get up in the morning. You can look at health and nutrition tips to know the importance of diet and snacks.
Joe Costello :
Studies indicate that vitamin D has extraordinary cancer-fighting properties. Can this nutrient be a breakthrough in the fight against cancer?
Researchers at Creighton University in Omaha conducted a double-blind, randomized, placebo controlled trial, the most reliable form of clinical information obtained. Among 1,179 community-living, healthy, post-menopausal women, they reported last year in the American Journal of Clinical Nutrition that over the course of four years, those that took calcium and 1,100 International Units of vitamin D-3 developed roughly 80% fewer cancers than those that just took calcium or a placebo. What an extraordinary endorsement for the benefits of vitamin D!
Vitamin D is quickly becoming the powerhouse nutrient and for good reason. Vitamin D has significant benefits and with the latest findings we are discovering that the current RDA for vitamin D might be dramatically low. Currently the RDA for vitamin D is 400 I.U. Probably over the next few years, as the information uncovered by these types of studies is finalized and the information gets processed by the FDA, you will see a dramatic increase in the RDA for vitamin D.
Vitamin D is not just beneficial in reducing the risk of cancer. Vitamin D has many significant responsibilities in the body. These include…
*Maintaining Your Calcium Balance
*Immune Boosting
*Plays a role in Insulin Secretion
*Regulates Blood Pressure
*Disease Prevention
Many of you may know that vitamin D is a fat-soluble vitamin as opposed to a water-soluble vitamin like vitamin C for instance. The danger with fat-soluble vitamins is that it is possible to overdose and develop vitamin-toxicity. Healthy people rarely get vitamin D toxicity. One should not be concerned about this unless they are taking extremely high amounts consistently, such as 7,000 – 10,000 I.U.s. It is also important to note that developing vitamin D toxicity to overexposure of sunlight is not a legitimate concern.
It is very difficult to get all the nutrients we need from the food we eat. Vitamin D is no exception and there are a wide range of vitamin D supplements in the marketplace. We strongly recommend getting your vitamin D in a non-synthetic vitamin D3 form and definitely take it with calcium in the proper ratios.
Vitamin D is tough to get from food especially for vegetarians. Here is a list of foods that are a natural source of vitamin D…
*Herring
*Catfish
*Salmon
*Mackerel
*Sardines
*Tuna
*Eel
…and the one natural source not found in water…
*Mushrooms
The more research being done on vitamin D, the more we are understanding its overall importance to our health.
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