The many benefits of eating Salmon.
This protein is loaded reasons to eat more fish.
Salmon is the common name used to denote the various species of fish
belonging to the family of Salmonidae. Salmon is born in fresh water and
it gradually migrates to the ocean.
However, it comes back to the fresh water to reproduce. Since times
immemorial, people have been using salmon as a tasty and nutritious
food. The fish can be consumed fresh as well as in the form of preserved
types, like smoked salmon or salted salmon. Today, most of the salmon
comes from Alaska, Eastern Canada, The Pacific Northwest, Greenland and
Norway.
Here is a detailed list of the many benefits of eating this awesome fish!
1. Salmon is rich in Omega-3, which has several health benefits to
its credit. Its Omega-3 content, along with the niacin and vitamin 12,
is extremely beneficial for cardiovascular health.
2. Omega-3 and the trace mineral selenium, present in salmon, have defensive action against colon, prostate and breast cancer.
3. The omega-3 in salmon helps in reducing depression and thus, keeps a
person in good mood. Depression and stress are the principal causes
that boost the production of pro-inflammatory cytokines. As the level of
pro-inflammatory cytokines increase, the depressive symptoms accelerate
simultaneously.
4. Omega-3 improves the electrical
properties of cells present in heart and is also defensive against the
deadly abnormal heart rhythms.
5. The omega-3 present in
salmon prevents obesity and increases the response towards insulin. It
is also beneficial in reducing the formation of cytokines, which causes
the inflammatory response lined with atherosclerosis.
6.
Omega-3 helps in lowering the level of triglycerides, which increases
the risk of cardiovascular diseases in case of its high accumulation.
7. The omega-3 present in salmon also comes into limelight for the
protection it provides from both early and late age-related muscular
degeneration.
8. Omega-3 is also known to have
anti-inflammatory effects. It has the ability to protect the skin
against sunburn and most possibly, skin cancer also.
9. Salmon,
like any other fatty fish, is helpful against kidney cancer. It is
effective in defending against renal cell carcinoma, which is the most
common kidney cancer.
10. Consumption of salmon works effectively in lowering the risk of multiple myeloma, leukemia and non-hodgkins lymphoma.
Even a small amount of salmon fish is healthy for protection
against digestive tract and ovarian cancers. People eating salmon have
less chances of getting cancer in pancreas, ovaries, mouth, stomach,
colon, rectum, esophagus and pharynx.
11. Salmon promotes the health of your heart, by accelerating the heart rate variability (HRV).
12. Salmon prevents and controls high blood pressure. It gives more
protection against heart attack. It has a vital role to play in
protection against ischemic stroke as well
13. Eating
salmon helps prevent deep vein thrombosis. Deep vein thrombosis is a
condition in which blood clot develops in the deep veins of thighs,
pelvis or legs.
14. Salmon also is protective against
pulmonary embolism. Embolism is formed in case of the breakage of a part
or a whole of the blood clot from its site of creation, following which
it starts moving through the venous system. The condition in which the
clot resides in the lung is called pulmonary embolism.
15.
Salmon offers cardiovascular protection for postmenopausal women
suffering from diabetes. It also facilitates better functioning of brain
cells.
16. The risk of colorectal cancer decreases to a considerable extent with the intake of salmon.
17. A person suffering from dry eye syndrome (DES) will find relief by eating salmon.
18. Salmon proves highly beneficial in destroying the Alzheimer’s plaques.
19. It also proves highly helpful in protecting against childhood asthma.
20. When cooked properly Salmon tastes great!!!!!
I know that's allot to think about right? Salmon is better at healing the human body than the drugs the doctor gives you.
Here's something to really think about....
Eating healthy foods like Salmon is so beneficial, yet so many people
complain that eating foods like this is far too expensive.
Well
yes and no, you see eating fast foods may be a little cheaper and much
easier to obtain than Salmon, however the damage the fast food causes
will cost you much more money in the long run. Fast food is poison to
our bodies! You may not see the effects right away but the damage is
happening and slowly but surely it will catchup with you in the long
run.
Want proof?
Fact: Obesity is now an epidemic and
along with that is cancer, diabetes and a host of other diseases and yes
it's caused by the junk food industry.
10 Benefits of the Avocado
Would you
believe that the avocado is considered by many nutritional experts to be
a perfect food? It's considered a super-food by many.
Surprise, it's not really a vegetable, it's a fruit. In areas south of the border, it's often called the alligator pear because of its shape and dark green roughly textured skin.
Though avocados are heavy in calories, those are nutrient dense
calories. And the fats are heart healthy monounsaturated fats and
omega-3. Besides actually being healthy, there are many ways to enjoy
avocado, from a few guacamole recipes to mixing into salads and to using
it as a meat substitute for sandwiches.
(1) Healthy brain: Dr.
Daniel G. Amen, author of Change Your Brain, Change Your Life considers
avocados as one of the top brain-healthy foods that can help prevent
Alzheimer's Disease. The folate in avocado contributes to preventing the
formation of brain tangles that are considered a factor for
Alzheimer's.
Avocados combine brain healthy omega-3 fatty acids
with natural vitamin E, which has been clinically proven to prevent
Alzheimer's disease from progressing and even reversing it in its
earliest stages.
(2) Healthy heart: Avocados are rich in
monounsaturated fats that boost heart health and help lower blood
pressure. Avocado monounsaturated fats contain the phytonutrient
beta-sitosterol, which was clinically proven to lower LDL and
triglyceride blood levels while raising HDL.
Avocados' vitamin
B6 and the natural folic acid from their high amount of folate help
regulate homocysteine, which if high is a harbinger of bad heart health.
The natural vitamin E and the master antioxidant glutathione in a base
of avocado's monounsaturated fat's oleic acid are also recognized heart
health boosters.
(3) Pregnancy: Folic acid is commonly
recommended for pregnant women to help the fetus develop its brain and
other vital organs. But some health experts consider synthetically
extracted folic acid a problem. They recommend using natural folate for
its folic acid content instead.
Folate also reduces stroke risk, according to a study of people who eat folate rich foods.
(4) Eye health: Avocado contains the carotenoid leutein, an antioxidant
that specializes with protecting the eyes from oxidative stress damage
leading to poor vision, cataracts, and macular degeneration.
(5) Blood pressure: The combination of avocado's high potassium content,
30 percent more than banana, with omega-3 and oleic acid are beneficial
toward reducing blood pressure.
(6) Blood sugar: Avocado's
monounsaturated fats can prevent or reverse insulin resistance, a source
of type 2 diabetes. The high soluble fiber of avocado helps prevent
blood sugar spikes.
(7) Anti-inflammatory: Inflammation is
considered the basis of most non-contagious diseases. Avocados have an
abundance of plant phytonutrient polyphenols and flavonoids, which have
been discovered as anti-inflammatory agents.
(8) Anti-aging:
The master antioxidant glutathione supports the liver and the nervous
system. It is responsible for replenishing and recycling other
antioxidants in the body. It is vital for a strong immune system, and
avocado is one of the few foods that contain a considerable amount of
glutathione.
(9) Digestion: Nutrients and enzymes in avocado
reduce inflammation in the stomach and small intestine's mucous lining.
This also improves the body's ability to absorb carotenoids and
nutrients.
A study's participants who ate salads with avocados
absorbed five times the amount of carotenoids than those who did not
include avocados. Carotenoids include beta carotene and lycopene. Beta
carotene is a precursor to vitamin A, and lycopene is a compound that
reduces stroke and prostate cancer risks.
(10) Cancer: Avocados can help protect against prostate and breast cancers.
EAT MORE - WEIGH LESS!
Part 3, Conclusion
There is one thing I hope you take from this article, you do not have
to starve yourself to death to look good. You simply have to eat the
right foods at the right time of day based on your activity levels for
the next 3 hours. If you remember in Part 1 I spoke about the Golden
Rule, "Eat for what you are about to do, not for what you have already
done." The second thing I hope you will remember is, "Eating fats will not make you fat"! Eating the wrong foods at the wrong time WILL!
Here's what you need to know in order to establish you caloric requirements for the day.
1. Body weight
2. Lean body mass weight
3. Body fat % and lbs of body fat you carry.
4. Your body type (endomorph, ectomorph or mesomorph)
5. Daily time and activity chart
6. Gender
7. Age
8. Activity history and basic medical back ground.
9 Hydration level
10. Blood Type
I personally like to add a comprehensive blood panel to check for
possible metabolic dysfunction or hormonal issues that may be causing
problems.
Once you take in all the data you can sit down with a
nutritional consultant and establish your daily BMR and calorie
expenditure for the day. Once that has been established you can then
design your custom nutrition program based on your needs and desire to
obtain that lean stealth look.
Meals should be eaten every 3 hours, why? To keep your blood sugar stable and keep your muscles fed with protein.
The volume of food for each meal will be based on the type of activity
you will have for the following three hours of your day. Too many carbs
during an inactive time of the day is something you need to avoid, in
fact lower calorie meals should be eaten before your periods of
inactivity. Breakfast should always be no less than 1/5 of your calories
or 20% for the day, get your blood sugar levels to normal range and get
your metabolism running in high gear.
The highest calorie
meals should be eaten before you most active periods of the day. IMO
Protein consumption should be distributed evenly with each meal
throughout the day, your carbohydrates and fats should fluctuate based
on your energy needs during the day.
Another big tip: Take 1 gram of L-Glutamine with each meal and your hunger levels and cravings will all but disappear.
If you recall I also said I would discuss the fat intake today. What
you are about to read may very well go against what your current
nutritionist or personal trainer may recommend. So please discuss this
with them before you change you eating program.
There are fats
that in fact will speedup your metabolism and speed up fat loss. However
it will require some disipline on your part to stick with the program.
Recent medical studies and several Universities have done extensive
research on the use of fats
to increase the metabolism and in fact turn
on the fat burning machine within our body.
Some people
struggle with weight loss simply because they are using the wrong foods
for energy and we have ALL been mislead by the medical industry on how
evil fats are to the human body, when in fact the truth is the complete
opposite of what's been preached since the late 1960's. What I mean by
wrong foods is simple, many people have digestive resistance to
carbohydrates and in particular GLUTEN. You very well could be one of
the millions of people that would do far better on weight management on a
diet low in carbohydrates and higher in healthy fats.
Fact:
Coconut Oil (in it's raw form) Is by far the healthiest fat you can
possibly consume. Contrary to popular beliefs Coconut oil is 100% MCT
oil and does not serve as an Omega 6 fatty acid. Too much Omega 6 can
and will cause inflammation in the body. Coconut oil aids in reducing
inflammation and also serves as an excellent energy source for the brain and
yes even muscle tissue as well.
So if you think you may be
sensitive to carbohydrates you really need to have your program
constructed using fats in your meals over complex carbohydrates. The
biggest group of people that benefit from a program like this are
typically have type O blood but is not limited to just this particular
group.
Coconut oil is quickly converted into an energy source
called ketones. The awesome thing about ketones is they cross the blood
brain barrier and feed our brain the valuable nutrients it needs to
function normally. The second benefit is it turns on the fat burning
furnace in our muscles.
The key to success is to maintain
ketosis for extended periods of time and allow the body to burn the
stored fats that are typically left untouched when carbohydrates are
present in the diet.
I know I mentioned I would talk about caloric requirements and I did, I
just did not give you any numbers or percentages just yet. The fact is
every single person will have different needs based on their ten (10)
question we ask when you visit us. Yes even the percentages of proteins
to carbohydrates to fats will vary based on a number of factors. This is
what makes your programs with us so unique. I often here people
comparing notes on their diets and that get confused because what they
are eating may be the complete opposite of what the next person is
eating. There are just too many variables to give a base program that
will work for everyone.
The top 4 Oils that should be included in your diet.
1. Coconut Oil: Organic virgin coconut oil is one of the best choices
of good fat you can add to your diet. Coconut oil contains 90% saturated
fat and is made up of medium-chain fatty acids (MCFAs) which are easily
digestible and can drastically improve your health. MCFA’s are not
stored as fat because they are immediately converted to energy once
in the body. This oil is also very good to cook with because it remains
stable even under high temperatures. Coconut oil contains lauric acid
(a known immune stimulant), is rich in fiber, and contains essential
vitamins and minerals. Organic raw unrefined extra virgin coconut oil is
the best to use and should be solid at room temperature.
Benefits of consuming coconut oil include: Weight loss, immune system
support, cardiovascular health, increased energy, thyroid support,
healthy skin, hair and nails, improved cell regeneration, disables
fungus, bacteria and viruses, improves insulin secretions and protection
against free radicals.
2. Hempseed Oil: Hemp Seed oil is
derived from the seeds of the plant cannabis sativa. It provides all
the essential fatty acids (EFA’s) and essential amino acids, structured
in an easily digestible form to maintain human life. The oil is composed
of 80% essential fatty acids, the highest in the plant kingdom. It
contains the Omega 3,6 and 9 fatty acids. No other plant oil has a
perfect 3:1 ratio of Omega 6 to Omega 3 EFA’s. Hemp seed oil is also
great for vegetarians because it provides them with healthy fatty acids
without having to consume fish oil. Hempseed oil is also rich in vitamin
E and is the only plant which provides a source of Vitamin D.
Benefits of consuming Hemp Seed oil include: Cardiovascular support,
natural sunblock agent, helps high blood pressure, reduces PMS, lowers
high cholesterol, reduces inflammation, calms arthritis, soothes eczema,
assists the brain and nervous system, produces healthy cell membranes,
healthy skin, nails and hair, and can be used as skin moisturizer
without clogging pores.
3. Flaxseed Oil: Flaxseed
oil is extracted from the seeds of the flax plant. This oil contains 55%
of Omega 3 fatty acid by weight. Omega-3 refers to three types of fatty
acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). Once consumed, the human body converts ALA
to EPA and DHA. This oil is also high in fiber and potassium. Flaxseed
oil requires special packaging because it is easily destroyed by oxygen,
heat and light. It is best to purchase organic flaxseed oil and keep it
refrigerated to preserve freshness.
Benefits of consuming
Flaxeed oil include: Helps crohns disease, colitis, soothes intestinal
walls, natural laxative, reduces high cholesterol, promotes healthy
hair, nails and skin, reduces symptoms of menopause and helps burn body
fat.
4. Olive Oil: Olive oil has been used as a medicine and
health aid since it was first cultivated around 5000BC. It is a
monounstaurated fat and contains vital vitamins, nutrients and
antioxidants. Olive oil has a large amount of vitamins A, D, and K, as
well as vitamin E, which are key sources needed to prevent free radical
damage. When purchasing make sure the olive oil is organic, cold pressed
and extra virgin.
Benefits of consuming olive oil include:
Promotes healthy digestion, protects against heart disease, eases
symptoms of gastritis and ulcers, lowers gallstone formation and reduces
high cholesterol.
High Cholesterol (Fact or Fiction) You judge for yourself.
Part 2
"The cholesterol scare is big business for doctors, laboratories, and
drug companies. It is also a powerful marketing gimmick for vegetable
oil and margarine manufacturers.... In the end , cholesterol will be
exonerated from its role as primary villain in cardiovascular disease.
The accusing finger points at 'experts' who concocted the cholesterol theory to drum up business by spreading fear."--Udo Erasmus (Fats that Heal Fats that Kill)
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THE CHOLESTEROL THEORY — A TRAGIC BLUNDER
Cholesterol in its natural form is one of the main building blocks
of healthy animal and human bodies, the solid matter of our brains for
instance being over 80% composed of it. It is absurd to say that
something we are largely made of would be harmful for us to eat. And it
is not harmful unless it is changed from its natural state by staleness.
Cattle and goats develop arteriosclerosis on hay and grain with never a
bit of food containing cholesterol. People are dying by the thousands
from heart attack and stroke while on "low cholesterol" diet. The
cholesterol theory, now falling by the wayside, was originated in Russia
by Dr. N. Anitschkow and S. Chalatow in 1913. These scientists deserve
honor for their well-intentioned work, however their finding was one of
those unfortunate half-truths which only served to mislead. They fed
their experimental rabbits pure crystalline cholesterol dissolved in
vegetable oil, resulting in the rabbits developing arteriosclerosis.
Their mistake was in failing to recognize that crystalline cholesterol
is an unnatural stale substance now known as oxy-cholesterol, which is
not found in fresh food or in the healthy human body. Similar mistakes
have been made countless times by other scientists, using various
unnatural mixtures of stale processed foods in feeding trials for
testing purposes, and then assuming the choked artery results were
typical of cholesterol foods. The cholesterol theory for practical
purposes is untrue, and its formulation was most unfortunate because it
deceived the world for fifty four years and indirectly caused untold
deaths and misery by delaying discovery of the true cause and cure. Many
people have needlessly been deprived of meat and eggs because of diets
based on the deceptive Russian theory.
The Dangers of Statin Drugs (Lipitor & Zocor)
Over 13 million Americans are prescribed a statin drug with the most
common side effect being muscle pain and weakness. But the second most
common side effect is rarely discussed in the literature, and not listed
in the package insert of any of the commonly prescribed statin drugs.
It is known as "transient global amnesia (TGA)"—the sudden and temporary
loss of memory.
Big business
To give you an idea as
to just how widespread the use of statin drugs are, the most popular
statin drug, Lipitor (produced by Pfizer), generates $9 billion in sales
annually.
Statin drugs are now prescribed to 13 million
Americans creating a $20 billion market in this country alone. There are
an estimated 25 million users world-wide.
Statins are referred
to as HMG-CoA reductase inhibitors and are designed to slow down your
body’s production of cholesterol. These drugs are usually prescribed as a
means of removing the "cholesterol build-up" from arteries and blood
vessels. Examples of commonly prescribed statins include atorvastatin
(Lipitor), fluvastatin (Lescol), lovastatin (Altocor and Mevacor),
pravastatin (Pravachol), rosuvastatin (Crestor) and simvastatin (Zocor).
Adverse effects: Like all medicines, statins can cause adverse side
effects. Common side effects of these cholesterol-lowering drugs that
are also listed in the package insert include:
1) Diarrhea or
constipation; 2) Abdominal pain, cramps, bloating or gas; 3) Nausea
and/or vomiting; 4) Headache; 5) Drowsiness or dizziness; 6) Muscle
aches or weakness; 7) Flushing (skin turning red and warm) and 8) Sleep
problems.
More adverse reactions: But there are also other
adverse reactions that have been reported by a growing number of people
prescribed statins. Research has shown that use of statin drugs:
1) Depletes the ubiquinone (vitamin-like) Coenzyme Q10; 2) Changes,
weakens, damages or destroys muscle (depending on dose and concomitant
use of other drugs); 3) Does not slow down or reverse
arteriosclerosis—the main reason for the prescription; 4) Induces sudden
total memory loss; 5) Increases eye cataract risk; 6) Suppresses immune
function; 7) Is linked to the development of cancer; 8) Has been linked
for 10 years with rhabdomyosis (disintegration of striated muscle
fibers with excretion of myoglobin in the urine) and myoglobinuria
(myoglobin is the storehouse for oxygen in the muscles—this condition is
due to a lack of myoglobin); 9) Has been linked with elevated
transaminase (an indicator of liver and kidney damage); 10) Is linked to
nerve damage; 11) Induces muscle pain; 12) Shortens normal life-span;
13) Increases serum Lp(a) concentrations which actually increases odds
of a heart attack or stroke by up to 70 percent; 14) Reduces left
ventricular function; 15) Elevates the lactate to pyruvate ratio; 16)
Enhances LDL cholesterol oxidation; 17) Interferes with any function
that depends on cholesterol or Coenzyme Q10 (CoQ10) (e.g. sex hormone
production, hair growth, sleep, or proper brain and nervous system
function.)
Benefits of Eating Peanut Butter
Peanut butter, once a scourge among healthy eating advocates, is now a
darling of the nutrition community. High in protein and "good" fats,
this once-humble sandwich spread is now known to help prevent or reduce
type 2 diabetes, gallstones, cancer and cholesterol. It
can even help your sex life! Adding peanut butter to your diet is a
smart, healthy choice.
Cholesterol
Most of the fats
contained in peanut butter are monounsaturated fats (MUFA), which lower
"bad" cholesterol (low-density lipids) and raise high-density lipids
(HDL), the "good" cholesterol, according to the according to the Mayo
Clinic. MUFAs found in peanut butter improve anti-inflammatory abilities
in HDL.
Diabetes
According to research by the Harvard
School of Public Health, published in the "Journal of the American
Medical Association," peanut butter helps significantly reduce the risk
of developing type 2 diabetes. Eating an ounce of peanut butter, five
times per week, helps decrease the risk of developing this serious
disease by as much as 27 percent.
Heart Disease
According
to the Peanut Institute, studies like the Physicians Health Study, Iowa
Women's Health Study and Adventists Health Study, found nut consumption,
including peanuts, reduced the risk of heart disease by as much as 25
percent.
Fiber
Peanut butter is high in dietary fiber,
which reduces instances of colorectal cancer and regulates blood sugar
and cholesterol. Fiber also helps prevent atherosclerosis, which leads
to hardening of the arteries.
Vitamins & Minerals
Peanut butter is about 24 percent protein by weight, and is a good
source of Vitamins E and B6, iron, folate, niacin, magnesium,
phosphorous, potassium, zinc, manganese and calcium. Niacin plays an
important function in the secretion of sexual hormones, and the "Journal
of Neurology, Neurosurgery & Psychiatry" reported that niacin
provides protection against Alzheimer's.
Resveratrol
Peanut
butter contains resveratrol, an antimicrobial agent that helps fight
bacteria, viruses and molds. According to the Peanut Institute, research
on resveratrol and mice has found benefits including anti-aging, cancer
prevention and anti-inflammation.
Gallstones
A Nurse's
Health Study found that women who at ate least 1 oz. of nuts or peanut
butter each week decreased gallstone development by 25 percent compared
to those women who did not eat nuts.
Benefits of eating Chicken Breast.
Chicken soup, chicken stew, chicken chili, chicken breast on
salad…chicken in almost any form is great for your health—unless you’re
the chicken of course!
All kidding aside, the health benefits of eating
poultry are plenty. When this fowl comes in a lean breast, it’s low in
fat and calories and high in protein, which makes it ideal for weight
maintenance. Not to mention that this bird is jam-packed full of
essential nutrients and vitamins.
Plus, with so many ways to
prepare this plucky protein, you’re family won’t tire of chicken as a
frequent weekly menu staple. Here are the top ten healthy benefits of
eating chicken:
1. High in Protein
If you’re looking
for a great source of lean, low fat protein, this bird is the word. The
protein in chicken lends itself to muscle growth and development, and
help support a healthy body weight and aid weight loss.
2. Natural Anti-depressant
Chicken, like its brother fowl the turkey, is high in an amino acid
called tryptophan, which gives you that comforting feeling after
consuming a big bowl of mom’s chicken soup. In fact, if you’re feeling
depressed, eating some poultry will increase the serotonin levels in
your brain, enhance your mood, blasting stress, and lulling you to
sleep.
3. Prevents Bone Loss
If you’re entering your
senior years and you’re concerned about Osteoporosis or arthritis,
eating chicken will aid in your fight against bone loss thanks to the
protein punch it packs!
4. Poultry for Heart Health
Homocysteine is an amino acid that can cause cardiovascular disease if
levels are high in the body. Fortunately for us, eating chicken breast
suppresses and controls homocysteine levels.
5. Phosphorus
Chicken is also rich in phosphorus, an essential mineral that supports
your teeth and bones, as well as kidney, liver, and central nervous
system function.
6. Selenium
Chicken also abundant in
selenium, an essential mineral involved in metabolic performance—in
other words thyroid, hormone, metabolism, and immune function.
7. Metabolism Booster
Vitamin B6 (or B-complex vitamins) encourage enzymes and metabolic
cellular reactions (or a process known as Methylation), which means
eating this bird will keep blood vessels healthy, energy levels high,
and metabolism burning calories so you can manage a healthy weight and
activity level.
8. Rich in Niacin
Chicken also happens
to be rich in niacin, one particular B-vitamin that guards against
cancer and other forms of genetic (DNA) damage.
9. Promotes Eye Health
Chicken is high in retinol, alpha and beta-carotene, and lycopene, all
derived from vitamin A, and all vital for healthy eyesight.
10. Essential for Healthy Tissue Growth
Many of us are plagued with chapped lips, cracked mouths, tongue sores,
or dry skin in winter. However, a boost in riboflavin (or Vitamin B2),
found in chicken livers, will drastically reduce your skin problems and
repair dry or damaged skin.
So make sure you include chicken
breast as a part of your nutrition program. There are so many different
ways to cook chicken too.
The top 4 Oils that should be included in your diet.
1. Coconut Oil: Organic virgin coconut oil is one of the best choices
of good fat you can add to your diet. Coconut oil contains 90% saturated
fat and is made up of medium-chain fatty acids (MCFAs) which are easily
digestible and can drastically improve your health. MCFA’s are not
stored as fat because they are immediately converted to energy once
in the body. This oil is also very good to cook with because it remains
stable even under high temperatures. Coconut oil contains lauric acid
(a known immune stimulant), is rich in fiber, and contains essential
vitamins and minerals. Organic raw unrefined extra virgin coconut oil is
the best to use and should be solid at room temperature.
Benefits of consuming coconut oil include: Weight loss, immune system
support, cardiovascular health, increased energy, thyroid support,
healthy skin, hair and nails, improved cell regeneration, disables
fungus, bacteria and viruses, improves insulin secretions and protection
against free radicals.
2. Hempseed Oil: Hemp Seed oil is
derived from the seeds of the plant cannabis sativa. It provides all
the essential fatty acids (EFA’s) and essential amino acids, structured
in an easily digestible form to maintain human life. The oil is composed
of 80% essential fatty acids, the highest in the plant kingdom. It
contains the Omega 3,6 and 9 fatty acids. No other plant oil has a
perfect 3:1 ratio of Omega 6 to Omega 3 EFA’s. Hemp seed oil is also
great for vegetarians because it provides them with healthy fatty acids
without having to consume fish oil. Hempseed oil is also rich in vitamin
E and is the only plant which provides a source of Vitamin D.
Benefits of consuming Hemp Seed oil include: Cardiovascular support,
natural sunblock agent, helps high blood pressure, reduces PMS, lowers
high cholesterol, reduces inflammation, calms arthritis, soothes eczema,
assists the brain and nervous system, produces healthy cell membranes,
healthy skin, nails and hair, and can be used as skin moisturizer
without clogging pores.
3. Flaxseed Oil: Flaxseed
oil is extracted from the seeds of the flax plant. This oil contains 55%
of Omega 3 fatty acid by weight. Omega-3 refers to three types of fatty
acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). Once consumed, the human body converts ALA
to EPA and DHA. This oil is also high in fiber and potassium. Flaxseed
oil requires special packaging because it is easily destroyed by oxygen,
heat and light. It is best to purchase organic flaxseed oil and keep it
refrigerated to preserve freshness.
Benefits of consuming
Flaxeed oil include: Helps crohns disease, colitis, soothes intestinal
walls, natural laxative, reduces high cholesterol, promotes healthy
hair, nails and skin, reduces symptoms of menopause and helps burn body
fat.
4. Olive Oil: Olive oil has been used as a medicine and
health aid since it was first cultivated around 5000BC. It is a
monounstaurated fat and contains vital vitamins, nutrients and
antioxidants. Olive oil has a large amount of vitamins A, D, and K, as
well as vitamin E, which are key sources needed to prevent free radical
damage. When purchasing make sure the olive oil is organic, cold pressed
and extra virgin.
Benefits of consuming olive oil include:
Promotes healthy digestion, protects against heart disease, eases
symptoms of gastritis and ulcers, lowers gallstone formation and reduces
high cholesterol.
Eat your way to a Leaner Body
Exercise is important when you want to look great in or out of cloths.
However if you don't eat right all the exercise in the world can save
you from eating junk foods and sugar. Here are some simple steps that
will get you eating for a leaner body!
Fish is an excellent source of protein that should be consumed regularly. Varying in fat content, some types of fish are
high in healthy fats while others are low in fat altogether. Unlike
other tissue proteins, though, fatty fish provide a host of benefits to
you.
Salmon and sardines, for example, are excellent sources of
omega-3 fatty acids, which support the immune system and assist with
muscle recovery and growth, in addition to many other benefits. Fish
that are lower in fat, such as tuna, also make an excellent source of
protein. Everyone, regardless of their phase of diet or training goals,
should strive to take in eight ounces of fatty fish at least 2-3 times a
week.
Vegetables are one of the most overlooked components of
our nutrition. Many of us are rigorous about our protein and complex
carbohydrate consumption, but lax about eating a sufficient quantity and
variety of vegetables. Everyone should strive to take in five or six
servings every day.
To meet your needs, include more than one
serving at a meal. Not only do vegetables provide nutrients that other
foods may lack, but they also provide bulk and fiber, helping your body
more efficiently process a high-protein diet.
A very important supplement, L-Glutamine
Known for its immunity-enhancing properties, L-Glutamine is not only
one of the most prevalent aminos in the body, but also one of the most
important for protein absorption. If you're overly stressed from dieting
or training, supplementing with L-Glutamine allows your body to
maintain its storage supply of L-Glutamine in muscle tissue, enhancing
overall muscular growth and recovery. Take 10-40 g of L-Glutamine a day.
The digestion system can not absorb protein without having L-Glutamine
present in the gut. So make sure you keep your levels high all day long!
Anti-oxidants are crucial too
Take a mix of antioxidants; a good cocktail has an anti-catabolic
effect by quenching free radicals formed during and after intense
exercise. In your antioxidant regimen include 400-800 international
units (IU) of vitamin E, 500-1,000 milligrams (mg) of vitamin C, 200
micrograms of selenium (from selenium yeast). Get the rest from five or
six servings of fruits and vegetables per day.
Get your minerals in or you won't get the results you desire!
Take extra calcium and magnesium. If you look at the label of any
once-daily multivitamin, you'll notice a "mineral gap"—a place where
certain minerals should be listed. Even if they're included, most multis
contain only a small percentage of the Daily Value (% DV) of calcium,
magnesium and potassium.
Calcium is important for fat-burning
metabolism, magnesium for training performance and potassium for muscle
cell volume. A once-daily multivitamin simply doesn't cut it. Correct
the situation by taking 1,000 mg per day of supplement-source calcium
(or two to three cups of fat-free dairy products), 450 mg of magnesium,
and five or six servings of fruits and vegetables per day (for potassium
as well as other micronutrients).
Reverse Aging with these Simple yet very Effective Steps!
Forget Low Fat Diets.
Low fat everything has been the craze now for decades and look around. What has that wonderful bit of advice done for the bodies you see? We're fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we're passing these habits to our kids.
Fats are not to be feared – they're to be embraced. They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the 'strength' hormone, for example, is the direct result of cholesterol and dietary fat intake. That's right: "Cholesterol" isn't a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.
People on low fat diets look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. And, they can never just enjoy eating out. Every meal and every gram must be accounted for. Do you really think this will make you younger? Of course not... it will worry you to death if it doesn't kill you first!
Stop Running in Circles
Gym classes can be fun, if you like sitting in one place and torturing yourself. But have you noticed how little people change their bodies in these classes? Sure, it's good "cardio", but cardiovascular conditioning can be gained with far less time and effort.
Treadmills, and any form of endurance training (especially running) does very little to help the age reversal process. Many times, these long-duration exercise bouts accelerate the aging process by increasing free radicals. These free radicals are scavengers that prey on your body's essential nutrients and tissues.
Stop Blaming Everything On How Old You Are
Your body doesn't own a clock. Studies have shown that men and women in their 90s were able to gain muscle tone in just a matter of weeks of simple weight training. I've personally seen men and women transform their physiques at literally all ages—25 to 95! In the picture above this lady is 82 years young and stronger than many women 50 years her junior.
If you're around those naysayers who are constantly talking about growing old, all their aches and pains, and how life is just down hill after 40—LEAVE! Surround yourself with positive thinkers who absolutely crave a challenge. A challenge is what keeps you YOUNG, and the best challenge there is happens to be taking control of your health and body.
Avoid Chronic Dehydration
Water isn't just "good for you" — water burns fat. Water suppresses hunger. Water renews your skin. Just drinking 12 ounces of pure water every day can take a few years off your face in a matter of weeks. You'll also drop fat, have more energy, and save your kidneys and liver from chronic overwork.
When your kidneys are taxed from too little water, your liver has to take over. Now, get this: Your liver is your number one fat-burning organ. Do you REALLY want it processing liquids and toxins rather than BURNING FAT? No way, right? Well, grab a glass of water, and watch the mirror. Within a few weeks, the change to your face and body will be noticeable.
Work Out LESS (Yes, Less)
If you don't work out at all, you're going to lose muscle tissue every year. That means you'll get fatter and flabbier each and every year with less shape and more sag. Is this what you desire? No way, right?
Well, the answer is old school resistance training. Mix your cardio in with your weight training and exercise 3 times weekly using both weights and cardio.
Start your day with an Anabolic Breakfast!
While you’ve likely heard breakfast is the most important meal of the day, let’s be realistic for a second. No meal is more special than the next; what you do during the course of the day or week is what matters most. Now, for those who love their breakfast, some recent research suggests you may want to rethink the amount of carbohydrates you include in that first meal. Your breakfast should be based on your current performance or physique goals.
You should also try to find something that you enjoy and won’t have a problem being consistent with. I recommend a high-protein breakfast with a moderate amount of dietary fat from medium-chain triglycerides, or MCTs. Here’s why: A recent study compared the results from three different breakfasts to determine how “anabolic” they are. The participants of the study had either protein only or protein plus carbohydrates, or fasted during breakfast.
The protein-only and fasting groups displayed significant increases in growth hormone, whereas the protein-plus-carbohydrate individuals showed no changes. Growth hormone is an essential part of your muscle-building goals, as it helps to spare amino acids in the body. Also, cortisol— your stress hormone—was lowered the most in the protein-only breakfast. So why include the MCTs? Medium-chain triglycerides are easily absorbed fats that, unlike normal triglycerides, can be used immediately for energy. Studies on MCT usage have shown increases in growth hormone, more fat being used for energy, and an increase in metabolism. Having some fat at breakfast may also shift the body toward using more fat as fuel during the course of the day.
ANABOLIC BREAKFAST OPTIONS
Coconut Oil: High in MCTs (66%), specifically lauric acid, which helps with cholesterol.
Organic Eggs: High in protein (and its associated leucine) as well as healthy dietary fat, which is high in omega-3s.
MCT Oil: Made of 100% MCTs and very easy to throw into a protein shake if you’re in a hurry.
Grass-Fed Beef: When cooked in coconut oil, it tastes amazing and delivers the protein and nutrients you need to grow muscle.
Any High-Quality, Low-Carb Protein Powder: Mix with water and a serving of MCT oil if time is an issue.
Fact: The MCT s in coconut oil have been shown to increase HDL (good) cholesterol, which can improve your overall cholesterol ratio.
