Talking to interviewers after rising to fame on VK, a Russian social network, the16 year old Ukrainian who is still in High School in Kiev, the Ukraine stated that she eats what she can lay her hands on and has never bothered to diet. She says her breasts are natural and only enhances them with a push-up bra. As for her other attractive curves and drop-dead features, she just improves on them.

According to Lolita Richi, she started to dress to her present state so as to have a perfect doll-like look. Besides, her 33-year old mother Anya Richi supports her. Lolita doesn’t think that she can be a model but hopes that her looks will bring her more than just fame. She believes in being immaculate and elegant in what she is wearing and urges other women to do the same. Her inspiration? Well, Lolita has an inner drive that inspires her to always look beautiful. And to women that have crooked noses or plain eyes, she advises them to do something about it either by going for a plastic surgery or wearing contact lenses.

Her expectations? At 5 feet 4 inches, Lolita Richi considers herself the ultimate doll perfect woman, an image he thinks former Human Barbie, Valeria Lukyanova doesn’t even come close to. Lolita looks forward to gaining further acclaim from her looks and believes she will be happier then.

Are you really looking to burn your fats and reduce your weight? This is the right place to get your desired results. People seek motivation for exercising or having a proper diet plan that helps decreasing their weight. However, often in our busy life, we don’t find the time for an extensive work out or managing our diet the right way. Android apps will help you get closer to losing weight or maintaining your fitness goals. I would strongly recommend these apps if you’re looking to manage your fitness routine and diet with your phone.

Superfoods

It is quite simple to lose weight if you know which diet suits you and which doesn’t. This Android app provides you with the diet that is preferable to you for burning fats. You can make a proper selection of nutrients that you require in your food and become smart and healthy in short time.
Download Superfoods App Here

Runtastic Pedometer

Do you know the basic health tip for leading slim and active body is walking for at least 10,000 steps in a day? It is very difficult to calculate your steps as you walk all day long and you need something that keeps record of this figure. Thanks to the Android App “Runtastic Pedometer” that counts the number of steps that you take in a day and tells whether you achieved your target of destined steps or not. You can optionally share the results of this APP on your social networks like Facebook and Twitter to motivate others to use this APP.
Download Runtastic Pedometer Here

Diet2Go

Are you looking for a home doctor who could advise you to get smart and active considering your life style? Your search is now over because Android provides you the APP that suggests you for leading healthy and active life depending upon your life style. It will consider your current physique and will suggest list of groceries and other items to be used. It provides tips and tricks to be adopted after a period of every two weeks.
Download Diet2Go here

Instant Heart Rate- Azumio

If you are looking for a cheap alternate to an ECG machine when you are having a stringent work out then this Android APP provides you with the easiest solution. Just place your finger over your smart-phone and this APP will calculate your heart rate and suggest you the normal range depending upon your sex and age.
Download Instant Heart Rate Monitor Here

MyFitnessPal

This great APP helps you in losing weight by providing the information about calories in various foods. It also aids in suggesting exercises that help you in your efforts towards maintaining good body shape.

Download MyFitnessPAL here

Vitamins are very important for not just the growth of hair but for overall health. After doing years of research on vitamins, I have found what vitamins work and what ones don’t. My overall health has improved 200% since starting my vitamin program. And healthy body means healthy nails, skin, and hair.

Multivitamin: I believe everyone needs to be on a good multivitamin. You need a vitamin that contains at least 100% of the most of the recommended daily nutrients. I am very partial to Vitaminshoppe’s One A Day vitamin. This is an excellent vitamin for overall health. Note that it does not contain iron. This might be a concern and might not be. Most menstruating women can benefit from extra iron in their diets. If you happen to be a woman that becomes iron deficient easily, you might just wish to add in an extra iron supplement. By not having iron, this makes a good supplement for men, teens, and post-menopausal women.

Calcium: We all need calcium in our diet. This is something that is an absolute necessity. There is some calcium in the above multivitamin, but not enough. Remember that when taking calcium you also need Vitamin D and Magnesium for the calcium to be absorbed properly. Most multivitamins will contain Vitamin D and Magnesium.
Now for the vitamins which promote healthy hair, skin, and nails.

Hair Vitamins: I like a good hair vitamin to start my program. There are several out there. GNC’s Ultra Nourishair is probably one of the best I have seen. It is what I take and is the absolute heart of my program. I am a firm believer in this vitamin. It contains all the necessary vitamins needed for healthy hair.
Note: I do not like the vitamins that state for Hair, Skin, and Nails. They generally have less than you really need of the necessary vitamins for healthy hair, skin, and nails. I am not sure why, but they do. If you take a good hair vitamin, your skin and nails will automatically benefit.

MSM: This vitamin is very important for healthy hair, muscles, and joints. It helps to decrease hair fall out. It does this by assisting in making the growth stage of the hair longer. The longer you are able to retain the root, the longer you hair will grow. You may take up to 2000mg/day. Note: Ultra Nourishair contains 500mg of MSM. I take an additional 1000mg/day.

Silica: Helps in the shine of hair. It is also a very valuable antioxidant. It assists in a lot of other areas other than just helping your hair be soft and shiny. There is silica in the Ultra Nourishair; I take an additional 500mg/day.

Evening Primrose: There is so much to say about this essential fatty acid. It contains Omega-6 Fatty Acid (Gamma-Linolenic Acid). This is a good Omega-6 Fatty Acid. It has several benefits of which I will only name a few. Some of the benefits are reducing PMS, clearing up eczema, helping your skin glow, minimize fine wrinkles, reduce cholesterol, help with your metabolism, and cure hair and nail problems. It helps nourish straw-like hair. You really only need 480-960 mg of GLA to reap wonderful benefits. I personally take 500mg/day. You should see results with Evening Primrose as early as 2 weeks of daily consumption. Your scalp should feel less dry and the hair growing in should feel softer and more nourished.

Flaxseed Oil: Now flaxseed Oil is wonderful in the sense that it contains both Alpha-Linolenic Acid (Omega-3 Fatty Acid) and Gamma-Linolenic Acid (Omega-6 Fatty Acid). Omega-3 is very important in our bodies too. We need both to help maintain a healthy body. Omega-3 has been know the help ADD/ADHD (Attention Deficit Disorder). It is also essential for healthy hair, skin, and nails. It helps hair in the same way Omega-6 does. Why take both? Because the cells of the body need both to work properly. Our bodies do not make either of the Fatty Acids, we must supplement. Taking both will help the cells of the body work more efficiently and in return help growth of hair as well as health of hair and body. I take 500mg/day. I really don’t think you need more than that, but experiment. You might find your body does need more.

Biotin: Now biotin is what really can boost your hair growth. Skin, nails, and hair rely on biotin to grow. So, if we feed our bodies more biotin, then our skin will look better, and our nails will be stronger, and our hair will grow faster and stronger. My hair vitamin contains 1200mcg of biotin. I take an additional 2400mcg/day. I have played with the dosage a little and have found that my hair definitely grows faster with the total biotin of 3600mcg/day. You might need to play with this too. You might need more or less than I do for results.

Protein: I can’t scream enough about protein. We need it. I don’t care if it plant or animal. Truthfully your body can absorb and utilize plant protein better than animal. This is why vegetarians are incredibly healthy. I drink a protein shake everyday with my vitamins. I drink it with milk (it tastes better and I get extra calcium and protein with the milk), vegans can make a protein drink with soymilk (get it with calcium added and you have the benefits of extra vegetable protein and calcium). Adding protein to your diet will help your body all the way around. It will function better and you will not be as hungry all the time. I suggest a protein drink of at least 22gr. of protein. I suggest at least one serving a day. If your diet is really bad, you can drink more. The extra protein will also help your hair grow. It is protein too, you know.
With all this said, everyone is DIFFERENT! You might need more of something than I do, or less. Vitamins are personal things. You need to play with them to get the correct dosage for you. They are not a cure all. They can help your body in ways you wouldn’t think about. I have tried to keep the above information brief. I could write pages about each vitamin and why you should take it. The above program works very well for me. My hair grows at the speed of 1 ½" per month. One thing to always remember, when starting a vitamin program, don’t expect results overnight. It will take your body 2-6 weeks to benefit from vitamins. This time period depends on how depleted your system is. The average time being 4 weeks. If you are recovering from a serious illness, it could take longer.
One word about prenatal supplements. I personally do not think they will boost hair growth anymore than a good multivitamin. There are a lot of good over-the-counter prenatals out there. I like Natrol probably the best. When I sat down and actually compared the ingredients in prenatal vitamins and multivitamins, the multivitamin actually had more than the prenatals did. Prenatal vitamins do contain extra iron (for anemia), folic acid (for birth defects), and potassium (to help with muscle cramps). Now, none of those ingredients will boost hair growth. I have had 3 pregnancies and I have NEVER taken prenatal vitamins. When I presented my vitamin program to my OB-GYN, each one has stated that they could not have put together a better vitamin program for overall health during pregnancy and after. They have never prescribed a prenatal for me. There really was no need.

If you wish to take a prenatal in addition to a good multivitamin, by all means do. The only reason I think doctors have stated that there has been a boost in hair growth is that generally people don’t take vitamins until they get pregnant. They take a prenatal and their hair starts to grow. They think it is the prenatal when in fact it is just getting some good vitamins in the system and the result of pregnancy itself. Pregnancy can cause your hair to grow faster as your body is renewing things a lot faster.

When choosing a supplement, getting as much information as possible about your choices will help you get the most out of your hard earned dollars. As we mentioned in the first part of this mini-series of articles, soy is one of the best choices for those who choose not to use animal products like whey. For everyone else, knowing how it rates compared to whey makes it easier to choose.

Soy Versus Whey – Which has a Better Protein Digestibility Percentage?

The protein digestibility percentage (PD%) measures the percentage of protein eaten that is absorbed in the body.

Protein digestibility is the PD component of the PDCAAS mentioned before.

It is interesting to note that, while the FDA is replacing PER as the standard measure of protein quality with PDCAAS due to differences between humans and laboratory rats, the PD% is determined by evaluating laboratory rats.

How do the PD percentages compare in the soy versus whey protein debate?

Round 6 – Soy vs. Whey Protein

Soy Vs. Whey Protein
PD%

Soy Protein Concentrate
95%

Whey Protein
99%

Round 6 of the Soy Protein versus Whey Protein debate goes to…

Whey Protein.

Soy Versus Whey – Which has More Glutamine?

Glutamine is a non-essential amino acid. Your body uses glutamine to transport nitrogen to your tissues.

Glutamine also increases muscle cell volume through cellular hydration. Glutamine supplementation also increases growth hormone levels, which leads to the muscle using fatty acids for fuel rather than blood sugar.

Those looking to build muscle should consume 3 to 5 grams of glutamine, 3 times per day.

It is obvious that we may prefer the protein that has the highest concentration of glutamine.

How do our contestants stack up in the soy versus whey protein battle?

Round 7 – Soy vs. Whey Protein

Soy Vs. Whey Protein
Glutamine per 100g of Protein

Soy Protein Concentrate
10.5g

Whey Protein
4.9g

Round 7 of the Soy Protein versus Whey Protein debate goes to…

Soy Protein.

In my previous article in this series we set up an imaginary competition between these two popular protein supplements, using the same methods used by scientists to determine a protein source’s bioavailability.  In the first few rounds, whey dominated all events.  Let’s see if soy can stage a comeback.

Soy Versus Whey – Which has a Better Amino Acid Score?

The amino acid score (AAS) is fast, consistent, and inexpensive. It measures essential amino acids in a protein compared to a reference protein. The AAS rates the protein on the most limiting amino acid found in the protein under consideration.

One limitation of the AAS is that it does not consider the digestibility of the protein.

A value greater than 1 indicates that the protein being considered contains a greater amount of essential amino acids than humans require.

How do the AAS values compare in the soy versus whey protein debate?

Round 4 – Soy vs. Whey Protein

Soy Vs. Whey Protein
AAS

Soy Protein Concentrate
0.99

Whey Protein
1.14

Round 4 of the Soy Protein versus Whey Protein debate goes to…

Whey Protein.

Soy Versus Whey – Which has a Better Protein Digestibility Corrected Amino Acid Score?

The protein digestibility corrected amino acid score (PDCAAS) makes a correction for the limitation of the simple amino acid score described above.

Like the AAS, the PDCAAS measures the It measures essential amino acids in a protein compared to a reference protein. The reference protein meets the essential amino acid requirements of humans, and is given a PDCAAS of 1.0.

The Food and Agriculture Organization of the United Nations (FAO) set out to address the concerns about some of the measurements above with the PDCAAS measurement. As a result, many health experts recognize PDCAAS as the standard measure of protein quality.

This method is not without flaws, however. In particular, in 1990, the FAO/WHO decided that proteins having a PDCAAS higher than 1.0 would be rounded down to 1.0 to indicate that it meets or exceeds the requirements of the average human.

These essential amino acid needs of the average human may be significantly lower than the needs of bodybuilders, weight lifters, and other highly active individuals.

Because of the rounding down of proteins that have scores greater than 1.0, there is no way to discern differences between proteins with a PDCAAS score of 1.0 other than to refer back to the other measures that PDCAAS hoped to eliminate.

As indicated below, this lack of clarity is of particular concern in the soy versus whey protein debate.

How do the PDCAAS values compare in the soy versus whey protein debate?

Round 5 – Soy vs. Whey Protein

Soy Vs. Whey Protein
PDCAAS

Soy Protein Concentrate
1.00

Whey Protein
1.00

Round 5 of the Soy Protein versus Whey Protein debate goes to…

Push.

So, in today’s events, though soy made a strong showing in the second event, whey still maintains the lead.

Next time, in the final events, we will see if soy can continue to build on the momentum from the last event.

It is formulated to be used in non-dairy beverages.  It does not clump and is completely soluble.

A recent clinical study shows that persons who consume 3 grams of Barliv Barley Betafiber per day significantly lowered their total cholesterol and LDL cholesterol.  The study used subjects with moderately elevated blood cholesterol levels.

It is recommended that the consumption of Barliv Barley Betafiber works in conjunction with a diet low in saturated fat.

I couldn’t help myself.  I had to pull out my 3 pound can of peanuts.  I felt my cholesterol levels getting too high, so I needed a peanut fix.

Researchers from California and Spain combined the data from 25 nut consumption trials conducted in seven countries among 583 men and women, and concluded that regular peanut consumption improved cholesterol levels and contributed to heart health.  (I love those guys!)

People with higher levels of ‘bad’ LDL cholesterol and triglycerides (blood fats) and those consuming poorer quality diets gained the most benefits from regular nut consumption, the researchers said.

Looking at the data in all the studies, the researchers found that those consuming nuts frequently – equivalent of two small handfuls – reduced total cholesterol by 5.1% and LDL cholesterol by 7.4%. Their ratio of LDL to ‘good’ HDL cholesterol also changed by 8.3% in a favourable direction.

Lead investigator for the study published in Archives of Internal Medicine, Dr Joan Sabaté from Loma Linda University, California, said: “Results of this study provide the best evidence yet that eating nuts reduces LDL cholesterol and improves the blood lipids profile. The findings from this analysis support those from epidemiological studies, which have consistently shown that habitual nut consumption reduces the risk of heart disease. A simple change of eating nuts regularly can make a big difference in people’s health.”

The study was published in the 10 May issue of Archives of Internal Medicine, a journal of the American Medical Association.

Source: American Peanut Council

For years now, the issue over which protein is better has been hotly debated, by both professionals and fitness/nutrition enthusiasts.  Here, instead of giving my personal opinion, I will present some of the facts so that you can make your own decision about which meets your personal needs.  While there are many excellent protein supplement choices, this article will compare whey and soy as sources.  Because of the scope of the argument, I will be dividing the discussion into “rounds”, two or three rounds per posting.

It goes without saying that soy is the best choice if you are a vegetarian or following a vegan lifestyle.  And of course, you should take any food allergies into account.

____________________________________________________________________________________________________

A Quick Note – Protein and Nitrogen

Amino acids are the building blocks of protein. Amino acids consist of four elements – carbon, hydrogen, nitrogen, and oxygen.All three of the macro nutrients contain carbon, hydrogen and oxygen. Unlike carbohydrates and fats,however, protein also contains nitrogen.

This unique nature of proteins allows us to utilize the measures below to make decisions. Additional Facts About Protein

___________________________________________________________________________________________________

Soy Versus Whey – Which has a Better Biological Value?

The Biological Value (BV) method uses nitrogen retention quantify protein quality. The Biological Value provides a measure of the amount of nitrogen retained from consumption of protein compared to the amount of nitrogen consumed when a person is in a “fasted” state (the stomach is completely empty).

The Biological Value indicates both how digestible the protein is and how available the protein is for use by the body. Biological value began as a percentage – A whole egg rated at 100% nitrogen absorbed.

As time progressed, protein powders became better sources of protein, exposing a flaw in the BV measurement system. Today, the number is on an adjusted scale such that a whole egg is has a BV of 100. This allows some processed proteins to have biological values greater than 100. Obviously, the higher the number, the better.

How do the BV values compare in the soy versus whey protein debate?

Round 1 – Soy vs. Whey Protein

Soy Vs. Whey Protein
BV

Soy Protein Concentrate
74

Whey Protein
104

Round 1 of the Soy Protein versus Whey Protein debate goes to…

Whey Protein.

______________________________________________________________________________________________________

Soy Versus Whey – Which has a Better Net Protein Utilization?

Net Protein Utilization (NPU) is the amount of amino acids converted to protein inside the body versus the amount of amino acids from protein eaten.The NPU measures the ratio of protein consumed through a person’s diet, to the amount of nitrogen emission.

The value varies from 0 to 100 and is often interpreted as a percentage. A value of 100 means that the body uses 100% of the protein provided. Conversely, a value of 0 signifies that none of the nitrogen converts to protein in the body. Therefore, the higher the number, the better the protein.

How do the NPU values compare in the soy versus whey protein debate?

Round 2 – Soy vs. Whey Protein

Soy Vs. Whey Protein
NPU

Soy Protein Concentrate
61

Whey Protein
92

Round 2 of the Soy Protein versus Whey Protein debate goes to…

Whey Protein.

______________________________________________________________________________________________________

Soy Versus Whey – Which has a Better Protein Efficiency Ratio?

The protein efficiency ratio measures the gain in body weight divide by the weight of the protein consumed for infant laboratory rats.The FDA used the protein efficiency ratio to derive the recommended daily allowance of protein seen on food labels.

Some concerns with PER include the fact that rats utilize protein differently than humans, leading into some calculation errors. These errors cause a slight overestimation of animal protein and a slight underestimation of plant protein.

Also, PER measures only growth, and says nothing of maintenance. As a result, it might not be the best measure of the quality of protein for those of us attempting to burn fat.

How do the NPU values compare in the soy versus whey protein debate?

Any protein having greater than a 2.7 PER calculation is considered an excellent source of protein.

Round 3 – Soy vs. Whey Protein

Soy Vs. Whey Protein
PER

Soy Protein Concentrate
2.2

Whey Protein
3.2

Round 3 of the Soy Protein versus Whey Protein debate goes to…

Whey Protein.

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That’s all the time I have for now.  At this point, it might seem that whey has a clear advantage.  Rest assured, soy will be making a comeback in later articles in this series.

Preparing Your Beans (Recipe)

There is an art and process to preparing beans just as there is for barbecue, yet many folks express the need for tips on preparing lentils in a manner that reduces the familiar complaint about the discomfort that often follows. This article may help you avoid some of those concerns. The most common types of lentil associated with barbecue is, of course the pinto, red, and pork and bean legumes. Americans reportedly eat 7.4 pounds of legumes per year and growing. Yet, current dietary guidelines indicate we need to consume about 26 pounds a year to benefit from their fiber, vitamins and nutrients including their contribution to reducing heart disease and some cancers. However, there is always the un-enviable image problem beans have to overcome.

There is always the choice of preparing scratch dried beans or pre-cooked canned beans. Understand the time you have before serving, then choose the one you want. Of course this decision is always a matter of time and personal preference on your part. For the dried beans there are the decisions to pre-soak the beans or not.

To Soak or Not to Soak

For dried beans it is generally accepted that the fresher the bean, less or no soaking may be required. Some packages will have harvest dates on them, but most will not. One pound of dried beans equals to two cups, and will produce six cups of cooked beans. If you believe that soaking your beans will help, then:

1. First sort through them to pick out the debris or small stones that might have accidentally gotten in the mix.
2. Place in a large pot and add about 10 cups of water for each pound of beans.
a. For a long soak such as overnight, allow the beans to rest in the cold water.
b. For a shorter soak, bring the water and beans to a boil for about two to three minutes and remove heat and allow them to soak about an hour.
3. Drain the water from the beans and rinse to remove some of the starches associated with gas bloating.
4. Use fresh water to cook the beans.

Cooking the Beans:

It will require anywhere from 30 minutes to two hours of cooking generally determined by the size and age of the beans. To prevent the skins on the beans from remaining tough, avoid adding salt or any acidic ingredients until the beans are considered tender. Some folks like to mash up some of the beans to thicken the broth flavor. The longer the simmer time allows you to flavor the beans with your favorite ingredients such as smoked BBQ meat, onions, garlic, syrup, ketchup, tomatoes, peppers, beer, your secret seasonings, and don’t forget the salt and pepper you left out during soaking earlier.

There are many good seasoning recipes on the internet and various barbecue cook books.

Canned Beans:

A 15 oz can contains 1 ½ cups of beans. You should consider draining and rinsing canned beans before warming them prior to serving. This will also cut down on the likelihood of potential flatulence. There is little doubt that canned beans save you time and many brands are quite delicious as well. Whatever you choose, you must agree they are like ham and eggs with barbecue.

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For more barbecue ideas, recipes, and tips visit the National Barbecue Association at: http://www.nbbqa.org/

 Alpha Lipoic Acid (ALA) is a powerful antioxidant and, perhaps, a powerful nutrient-partitioning agent.  It can potentially make an enormous difference in terms of how much fat you gain versus how much muscle you gain. ALA changes the ratio of muscle to fat gained in favor of muscle and at the expense of fat.

As you probably know, an antioxidant is a substance that prevents or slows the breakdown of another substance by oxygen. In the body, vitamins and minerals such as beta-carotene (a vitamin A precursor), vitamin C, vitamin E, and selenium have been found to act as antioxidants. They act by scavenging free radicals, molecules with one or more unpaired electrons, which rapidly react with other molecules, starting chain reactions in a process called oxidation.

Free radicals are a normal product of metabolism and the body produces its own antioxidants to keep them in balance. However, stress, aging, and environmental sources such as polluted air and cigarette smoke can add to the number of free radicals in the body, creating an imbalance. The highly reactive free radicals can damage healthy DNA and have been linked to changes that accompany aging (such as age-related macular degeneration, a leading cause of blindness in older people) and with disease processes that lead to cancer, heart disease, and stroke.

Studies have suggested that the antioxidants that occur naturally in fresh fruits and vegetables have a protective effect. For example, vitamin E and beta-carotene appear to protect cell membranes; vitamin C removes free radicals from inside the cell.

Touted to be the supreme antioxidant, alpha-lipoic acid (ALA) is an enzyme found in the mitochondria — the energy producing structures found in our cells. ALA can operate in concert with vitamins C (water soluble) and E (fat soluble). Much research has been dedicated to examining ALA‘s effects on diabetes, especially the nerve disease accompanying the progression of diabetes. Although a lot of advertising and marketing has promoted the potential “insulin-boosting” action of ALA, very little evidence points to this effect in humans. Indeed, the minimum effective dose of ALA required to improve some aspects of diabetic symptoms is not cheap: 600 mg/day.

ALA is comprised of a pair of nearly identical molecules called isomers. New research indicates that the active half of ALA, the R isomer, may be far more effective than what is widely available. This super ALA loaded with R isomers may enable consumers to use a lower dose with potentially greater effects.

Although alpha lipoic acid is involved in cellular energy production, its chief role as a dietary supplement may be as a powerful antioxidant. The body appears to be able to manufacture enough alpha–lipoic acid for its metabolic functions (as a co-factor for a number of enzymes involved in converting fat and sugar to energy), but the excess levels provided by supplements allow alpha–lipoic acid to circulate in a “free” state. In this state, alpha–lipoic acid has functions as both a water- and fat-soluble antioxidant. This unique ability of alpha–lipoic acid to be active in water and lipid compartments of the body is important because most antioxidants, such as vitamins C and E, are effective in only one area or the other. For instance vitamin C is usually restricted to the interior compartment of cells and the watery portion of blood, while vitamin E embeds itself in the fatty portion of cell membranes. Adding to the potential importance of alpha–lipoic acid is its role in the production of glutathione, one of the chief antioxidants produced directly by the body.

In animal studies, alpha-lipoic acid supplementation has been shown to improve several indices of metabolic activity and lower the degree of oxidative stress. alpha–lipoic acid supplementation reversed the declines in oxygen consumption and mitochondrial energy production that are commonly observed with aging. Activity levels increased approximately 3-fold in animals fed the supplement, suggesting that energy levels were enhanced. Levels of other antioxidants, such as glutathione and ascorbic acid, were also elevated in animals consuming alpha–lipoic acid, suggesting that the supplement may help protect and/or recycle these antioxidants and contribute to the overall capacity of the body to neutralize free radical damage.

In conjunction with other antioxidants, such as vitamin E, alpha–lipoic acid may be doubly helpful in patients with diabetes. By promoting the production of energy from fat and sugar in the mitochondria, glucose removal from the bloodstream may be enhanced and insulin function improved. Indeed, alpha–lipoic acid has been shown to decrease insulin resistance and is prescribed frequently in Europe as a treatment for peripheral neuropathy (nerve damage) associated with diabetes. In the U.S., the American Diabetes Association has suggested that alpha-lipoic acid plus vitamin E may be helpful in combating some of the health complications associated with diabetes, including heart disease, vision problems, nerve damage and kidney disease. alpha–lipoic acid has also been implicated in helping to protect the brain from damage following a stroke.

ALA is of particular interest to the bodybuilder as well. Let’s assume that as a bodybuilder, you are on a bulking cycle. Here’s what happens when you eat a bulking meal without the benefits of ALA:

1. Meal taken w/o ALA.

i) Food (Macronutrients) is ingested.
ii) The body converts these nutrients to glucose, its main source of fuel. (Protein and triglycerides are also converted to glucose) Protein: is 58% glucogenic and Fat is: 10% glucogenic.
iii) The body detects the glucose entering the Blood stream. The Pancreas releases insulin to shuttle the glucose/amino-acids/fats into the cells. The glucose is delivered to the myocites (muscle cells) and to the adipocytes (fat cells).

Unfortunately, when bulking, the muscle-cells are often COMPLETELY full; so all the nutrients are either oxidized for energy or shuttled into the adipocytes (fat cells). The net result is that although you gain muscle when bulking, you also increase your fat mass as well.

Now let’s look at what happens when the bodybuilder includes ALA in a bulking regimen.

i) Food (Macronutrients) is ingested.
ii) The body converts these nutrients to glucose, its main source of fuel. (Protein and triglycerides are also converted to glucose) Protein: is 58% glucogenic and Fat is: 10% glucogenic.
iii) The body detects the glucose entering the Blood stream. The Pancreas releases insulin to shuttle the glucose/amino-acids/fats into the cells. The glucose is delivered to the myocites (muscle cells) and to the adipocytes (fat cells).

However, and this is the interesting part, ALA increase the number of glut-4 transporters on the out-side of the myocites (muscle-cells) by almost 50%. And this enables the muscles to increase the amount of glucose that they absorb from the blood stream.

Unlike the first scenario, where glucose was being diverted straight into the fat cells, in the second scenario, the orally administered ALA forces the glucose and nutrients into both the MUSCLE-cells and the fat-cells.  This creates an anabolic environment within the muscle cells, providing for increased growth potential.

As if you needed one more reason to enjoy chocolate milk.

In a recent study published by the ISSN, the efficacy of chocolate milk  as a recovery beverage following a period of increased training duration was studied in intercollegiate soccer players.

Subjects received either a high-carbohydrate recovery drink or chocolate milk after each day of increased training duration (ITD), and results were obtained through measurements of five factors. 

The conclusion was that chocolate milk provided similar muscle recovery responses to a commercial high-carbohydrate recovery beverage during four days of ITD.  While most of the test factors showed little to no difference between the two, one ( serum creatine kinase ) showed significantly better response for chocolate milk over the commercial product.

Although some old fitness fictions, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common myths as well as the not-so-common facts based on current exercise research.

1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity.

The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.

2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time.

This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

3. Yoga Is a Completely Gentle and Safe Exercise.

Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout.

4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want.

In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

5. Exercise Is One Sure Way to Lose All the Weight You Desire.

As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up.

Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.

7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.

Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.

In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.

9. Overweight People Are Unlikely to Benefit Much From Exercise.

Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.

10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.

Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program for you is the one you will participate in consistently.

Celebrity names sell, and with the addition of the Arnold Palmer name to its list, AriZona Beverage Company has soared to the top of the RTD (Ready To Drink) tea charts.

For the 52 week period ending  March 21, 2010, AriZona Arnold Palmer posted a whopping 151.8 percent increase in sales over last year.  The AriZona Arnold Palmer drink had a dollar sales of over 58 million.  The other AriZona Brand tea drinks posted a 7.6 percent increase in sales over the same period last year ($587,363,500 dollars)

During the same period, Snapple, Diet Snapple, Lipton Brisk, Lipton Pureleaf, Diet Lipton, Gold Peak,  and Nestea all posted increased sales, but just plain old Lipton had a decrease of 7.3 percent.

The AriZona Beverage company has added an Arnold Palmer Half Iced Tea and Half Lemonade flavor mix to its Tea Stix line.  According to the company, each stick contains only 5 calories.  The mix can be added to 16 and 20 ounce bottles of water.

Diet

Everyone knows that eating junk food is not good for our bodies.  So if you are including cakes and chips and processed foods in your daily eating plan, then you probably know why you are feeling sluggish without reading this article. But there are other factors that contribute to a feeling of well-being. If you will maintain your healthy weight and stick to a low-glycemic response diet, your energy levels will stabilize significantly. Try it for a couple of weeks, and you will notice a huge difference as soon as you deviate. You don’t recognize it as easily when you are living on a glycemic roller coaster, though, so be consistent. For information on a sensible and simple glycemic response diet, click here.

Vitamins and Minerals

Muscle strength declines along with a decline in potassium levels. This decline in muscle strength can leave you feeling tired, weak and irritable. Being even sightly deficient in potassium can cause such muscle weakness, and summer time is the most important time to make sure your potassium levels are supplemented. Heat increases our need for dietary potassium, even while our desire to eat potassium rich foods often declines.

For your best food choices to increase potassium levels, look to potatoes, avocados, raisins, sardines, flounder, orange juice, bananas, dried apricots, and raw tomatoes. Avoid high sodium foods, processed foods, and foods cooked at high temperatures. Try adding nutritional yeast (also known as Brewer’s Yeast) to as many of your foods as you can for a real nutritional boost of many vitamins, minerals, and amino acids…plus, it’s tasty! And remember to shoot for 3,000 to 4,000 mg  of potassium every day!

Other nutrients that have been shown to increase energy levels include Vitamins B₆ and B₁₂ and Vitamin C. These two important nutrients have been shown in both animal studies and human clinical trials to decrease fatigue and increase endurance.

Cellular Nutrition

Another supplement proven to increase energy levels is a specific blend of lipids and sterols called Tre-en-en. In the early 1950’s, a group of researchers at Hollywood Presbyterian Hospital in Los Angeles began to study the role nutrition played in degenerative diseases and Chronic Fatigue. After years of experimenting with supplements given to hundreds of degenerative diseased patients, they found a formula that produced results so amazing that they won a Nobel Prize. It was found to increase the the absorption of nutrients from food by 50% and to improve and increase endocrine function by 134%. These patients experienced dramatic improvements in their energy levels and general health. If you think you can benefit from proven results like these, you can find Tre-en-en alone or with a multivitamin/mineral (Formula IV) here.

Water is a fundamental part of our lives. It is easy to forget how completely we depend on it. Human survival is dependent on water – water has been ranked by experts as second only to oxygen as essential for life. The water you drink literally becomes you! Since such a large percentage of our bodies is water, water must obviously figure heavily in how our bodies function. We need lots of fresh water to stay healthy. Aside from aiding in digestion and absorption of food, water regulates body temperature, carries nutrients and oxygen to cells, and removes toxins and other wastes. This “body water” also cushions joints and protects tissues and organs, including the spinal cord, from shock and damage. Conversely, lack of water (Dehydration) can be the cause of many ailments.

Water and Weight loss

Among it’s other benefits, water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat, it may possibly be one of the most significant factors in losing weight.

Drinking more water helps to reduce water retention by stimulating your kidneys. Studies have recommended that if you are overweight according to average height and weight comparison charts, you should add one glass of water to your daily requirement (of eight glasses) for every 25 pounds over your recommended weight.

Dehydration leads to excess body fat, poor muscle tone & size, decreased digestive efficiency & organ function, increased toxicity, joint & muscle soreness, & water retention. Water works to keep muscles and skin toned.

Digestive Systems

The digestion of solid foods depends on the presence of copious amounts of water. Constipation is a frequent symptom of dehydration. Increased water, along with increased fiber, will usually totally eliminate a problem. Pain from ulcers and heartburn all decrease with increased water intake. Water eliminates toxins and water from the body.

Water Loss

Adults lose nearly 6 pints (12 cups) of water every day. We lose 1/2 cup to 1 cup a day from the soles of our feet. Another 2 to 4 cups is lost from breathing. Perspiration accounts for another 2 cups. Another 3 pints (6 cups) are lost in urine.

Water Retention

If you’re not drinking sufficient water, your body starts retaining water to compensate for this shortage. To eliminate fluid retention, drink more water, not less. If you don’t drink enough water to maintain your body’s fluid balance, you can impair every aspect of your body’s physiological function.

Joints

Water lubricates our joints. The cartilage tissues found at the ends of long bones and between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint. Joint pain frequently decreases with increased water intake and flexing exercises to bring more circulation to the joints.

Back

75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. Back pain is frequently alleviated with hydration.

How much water should you drink?

A non active person needs a half ounce of water per pound of body weight per day. That is ten 8 ounce glasses a day if your weight is 160 pounds. For every 25 pounds you exceed you ideal weight, increase it by one 8 ounce glass. An active, athletic person needs 2/3 ounce per pound which is 13-14 8 ounce glasses a day if you’re 160 pounds. The more you exercise the more water you need. Spread out your water intake throughout the day. Do not drink more than 4 glasses within any given hour. After a few weeks your bladder calms down and you will urinate less frequently ( though of course in larger amounts ).

Many of the phytonutrients present in the muscadine grape have been recognized as powerful antioxidants and anti-inflammatory agents – the most powerful of these concentrated in the skins and seeds.

Antioxidants are important because they rid the body of free radicals that damage our cells. Free radicals are caused by exposure to radiation, tobacco smoke, pollutants, solvents and even intense exercise. Damage to DNA can also occur which can cause cell mutations resulting in cancer. Free radicals are of interest to the scientific and medical community because there is strong evidence relating them to aging and disease processes, e.g. cancer, atherosclerosis, immune system decline, brain dysfunction, cataracts, birth defects, rheumatoid arthritis and inflammatory bowel diseases such as Chrohn’s disease and ulcerative colitis.

Free radical production is controlled by several factors including antioxidants consumed as part of the diet. Some foods and supplements have higher antioxidant capacity than others, as was outlined above. The muscadine grape has over twice the antioxidant power as the blueberry based on the USDA and Tufts University’s Oxygen Radical Absorbance Capacity (ORAC) standard measurement.

Antioxidants can help prevent the initiation, propagation and termination of free radicals. Muscadine grapes and the antioxidants present in this grape have been studied as powerful antioxidants. Some of the most notable phytonutrients studied as antioxidants and anti-inflammatory agents found in the muscadine grape include but are not limited to:

These phytonutrients are well-known in the scientific and health care professional community for their beneficial effects. Many have been studied as effective antioxidants and anti-inflammatory agents. While a high ORAC value is important, “many scientists think that the disease-fighting benefits of fruits and berries is not just due to their ability to provide antioxidant protection. It is also very likely that phenolic compounds like resveratrol and quercetin produce specific responses such as reducing inflammation and improving health of the heart and other organs” [3]. Ellagic acid is another phenolic found in the muscadine grape in measurable amounts [4], and has been closely link to anti-aging activities.

Nutrition

Muscadines are technically in the berry family and provide the beneficial phytonutrients associated with the purple to red range of fruits. Nutritionally speaking, muscadine grapes are low in fat and sodium, and have a healthy amount of potassium, fiber and Vitamin C. Dr. Betty Ector complied the following data on the essential nutrients in100g (3.5oz.) serving of muscadine grapes [5]:

Dr. Ector points out that the fiber in muscadine grapes is more than in oats [5]. According to the FDA, a food that has at least 0.6 grams of soluble fiber per serving without fortification can make the following claim: Low fat diets rich in fiber may reduce the risk of some types of cancer, and may reduce the risk of heart disease [6]. One serving of muscadine grapes clearly qualifies for this claim. This is one key reason muscadine based products are thought to lower cholesterol.

The Muscadine Grape is very unique!

Muscadine grapes are scientifically known as Vitis Rotundifolia grapes and are native to the Southeastern United States. They can be found growing wild, and in the back yards of many southern homes.

The muscadine grape differs from other grapes in several ways. First, the most notable difference is the thick skin of the grape. This thick skins give muscadine grapes a natural resistance to disease, fungi, and insects, and is where much of the antioxidant power of the muscadine grape is stored. These thick skins account for 40% or the weight of the grape.

Second, muscadine grapes have an extra set of chromosomes containing genes that allow them to produce a unique balance of phytonutrients that are virtually absent in other grapes.

Third, the muscadine grape has significantly more antioxidant power than other grapes. Based on the ORAC standard measurement, muscadine grapes have been measured as high as 6,800 per 100 grams, compared to 739 for red grapes [1] [2]. The muscadine grape skins alone have about 6-8 times as much antioxidant capacity as whole blueberries [7].

The fourth main difference in muscadine grapes and other grapes is the amount of natural resveratrol and ellagic acid. These phytonutrients have been studied as powerful antioxidants with potent anti-cancer properties.

The Heritage of the Muscadine Grape

The muscadine grape is known as America’s first grape. It is not clear how long muscadine grapes have been growing in the land now known as the United States. What we do know is that they were part of the Native American diet in the Southeastern US. These grapes were sometimes referred to as “possum grapes”, and were used in many Native American recipes such as Cherokee dumplings.

The first known written account of the muscadine grape was by explorer Giovanni da Verrazzano in 1524 while exploring the Cape Fear coastal region of what is now known as North Carolina. He wrote that he saw many vines growing naturally that without doubt would yield excellent wines. Of the Native Americans esteem of the muscadine grape, he wrote,

“They must be held in estimation by them, as they carefully remove the shrubbery from around them, wherever they grow, to allow the fruit to ripen better.”

Later, in 1584, Sir Walter Raleigh’s explorers, Captains Philip Amadas and Arthur Barlowe, wrote that the coast of North Carolina was so full of grapes that the very beating and surge of the sea overflowed them. Barlowe wrote,

“In all the world, a similar abundance was not to be found.”

In 1585, Governor Ralph Lane stated in describing North Carolina to Sir Walter Raleigh that,

“We have discovered … grapes of such greatness, yet wild, as France, Spain, nor Italy hath no greater…”

Sir Walter Raleigh’s colony is credited with discovering the famed “mother-vine” on Roanoke Island. This vine, which still exists today, has a trunk 2 feet thick and covers half an acre.

The muscadine grape has and has had many names over the years. The early settlers simply called them the “Big White Grape.” During the 17th and 18th centuries, cuttings were placed around a small town called Scuppernong in Washington County, North Carolina.

The North Carolina Wine and Grape Council reports that,

“James Blount of the town of Scuppernong took the census of Washington County in 1810 and reported 1,368 gallons of wine made there. A report in the Star newspaper, by Dr. Calvin Jones, dated January 11, 1811 commented on Blount’s report and was the first written record of the grape being referred to as the Scuppernong Grape. Eight years later in 1819, Nathaniel Macon, a member of Congress, sent samples of Scuppernong wine to Thomas Jefferson.”

It is no wonder that North Carolina has proclaimed the muscadine grape as its state fruit, and is considered to be the home of America’s first cultivated “white grape”.

Boosting your vitamin E intake lets your hard-trained body rebuild itself rapidly. Result? You get bigger, faster.

Chances are you shunned vitamin E as a performance supplement soon after you noticed it in the cosmetics section displayed as a skin beautifier–a product more appropriate for your girlfriend’s beauty endeavors than for your efforts in the weight room, you thought. Don’t dismiss E so fast, though. This versatile antioxidant has been known to help prevent cancer and heart disease, not to mention enhance sexual performance. Here’s some additional artillery you can tote to the gym: Vitamin E may also play a major role in muscle repair after a hard session of lifting.

SUBDUING SORENESS

From the novice lifter to the tireless gym rat, every guy who’s ever graced a weight room knows the anguish of postworkout soreness–a condition that can last for days after a taxing session, in which even the simple act of shampooing leaves you wincing in pain. Such muscle trauma is detrimental if it keeps you out of the gym. Vitamin E will help facilitate muscle repair without compromising your bulldog intensity.

Vitamin E functions as an antioxidant, protecting your muscles from highly reactive, unstable molecules called free radicals. Besides leading to hardened arteries and cancer, free radicals also contribute to your aching muscles and diminished performance. Because of an increased oxygen requirement during exercise, the harder you hit the gym, the more free radicals you produce. E’s effectiveness at countering this is backed up by the experts:

“Either as a supplement or in food, the antioxidant properties of vitamin E may be beneficial for an athlete training hard, whether anaerobically [lifting weights] or aerobically [cardio],” says Susan Kundrat, R.D., sports nutritionist and owner of Nutrition on the Move in Urbana, Ill.

THE EVIDENCE ON E

While vitamin E has traditionally carried the reputation of catering only to the cardio-inclined, muscle-minded readers like you now have reason to covet this so-called micronutrient for its macro attributes.

In a recent study in which male subjects were given vitamin E capsules and put on a lifting program, blood-borne free radicals were reduced and muscle damage was minimized. Vitamin E initiated the healing process, allowing the muscles to rebuild sooner. The faster the muscles begin to repair themselves, the more they’ll grow. This is how you get bigger and stronger.

“Our research supports the claim that vitamin E can significantly reduce the damaging effects of high-intensity resistance exercise,” explains Bruce Craig, Ph.D., Ball State University physiology professor and the conductor of the study. “However, our study showed that short-term usage does not enhance muscular strength or power.”

Should you implement E into your diet if your goal is to pack on muscle? Absolutely, says Craig.

“Though some people question the effects that antioxidants will have on increasing mass, the protective effects of vitamin E should not be detrimental to anyone using resistance training to enhance muscle growth. In fact, the reduced level of free-radical damage should make the muscle membrane stronger and enable you to achieve better and faster gains in strength and size.”

Based on the available data, it appears that vitamin E may very well belong in the class of muscle-building supplements presently dominated by the likes of creatine and protein powder. “Unfortunately, very little research has been conducted on the effects of long-term vitamin E supplementation and resistance training,” says Craig. “Once this has been done, I’m sure that everyone will see the benefits of taking their vitamin E.”

TAPPING INTO E

Rummage through your pantry and you’re bound to run across an abundance of vitamin E. Wheat germ, almonds, peanut butter and even margarine, just to name a few, are all potent sources of antioxidants. Problem is, you would have to devour between 10 and 16 cups of peanuts, for example, to sufficiently feed your E-starved muscles–neither a practical nor healthy approach, considering the amount of fat you would also be taking in. Enter supplementation.

The Recommended Daily Allowance for vitamin E is a paltry 20 IU, a far cry from the level your muscles demand for adequate recovery and growth. That may suffice for the inactive man, but for the MEN’S FITNESS guy who trains intensely, experts generally prescribe between 200 IU and 800 IU per day. While this may seem high in comparison to the RDA, vitamin E is safe and easy on the body, with incidents of toxicity virtually nonexistent.

“There’s really no standard for supplementation, but I believe that 200 IU to 400 IU of a natural source of vitamin E daily can be a sound addition to a nutrition program, especially for active individuals on a low-fat, high-protein diet,” says Kundrat.

Read the labels and look for d-alpha tocopherol, d-gamma tocopherol, or d-alpha tocopheryl acetate/succinate, which are all variations of natural vitamin E. Also, take your vitamin in one or two doses each day, preferably with a meal that contains a little fat, as this aids absorption. Readily available and cost-efficient, vitamin E is sold as soft capsules or chewable tablets, and as an oral solution. Whatever your preference, your muscles will undoubtedly rest and recover easier.

Vitamin E and Performance/Endurance.

A recent study explored the effects of supplementation with:

• 500mg/d Vitamin E
• 30mg/d beta-carotene
• 1g/day vitamin C

on maximal blood lactate concentrations and VO2max performance indices after 90 days of supplementation.

Study design:

“The effects of antioxidant diet supplements on blood lactate concentration and on the aerobic and anaerobic thresholds and their adaptations to training were analysed. Fifteen amateur male athletes were randomly assigned to either a placebo group or an antioxidant-supplemented group (90 days supplementation with 500 mg x day(-1) of vitamin E and 30 mg x day(-1) of beta-carotene, and the last 15 days also with 1 g x day(-1) of vitamin C).”

Results:

“At the end of the study, maximal blood lactate concentration was lower in the group that took supplements than in the placebo group. The percentage of VO(2max) attained at the anaerobic threshold rose significantly in both groups after 3 months of training, although the final value in the supplemented group was higher than that in the placebo group.

Study conclusions:

Antioxidant diet supplements induced lower increases in blood lactate concentration after a maximal exercise test and could improve the efficiency in which aerobic energy is obtained.

Reference:

Aguiló A, Tauler P, Sureda A, Cases N, Tur J, Pons A.  Antioxidant diet supplementation enhances aerobic performance in amateur sportsmen.  J Sports Sci. 2007 Sep;25(11):1203-10.

The protein myth, has been floating around for generations. Historically, it can be traced to Milo of Crotona in the sixth century B.C. He was a famous Greek athlete who was considered to be one of the strongest men in ancient Greece. He had won wrestling victories in 5 Olympic games as well as in other sacred festivals. Legend has it that Milo applied progressive resistance in the form of lifting a growing calf daily. By the time the calf was 4-years-old Milo carried it the length of the Olympian stadium, and then proceeded to kill, roast and consume it. Milos’ daily consumption of meat was recorded at approximately 20 pounds a day.

When we fast-forward to the era of the sixties and seventies we find there was a renewed hype about protein being some sort of miracle food. This was due, largely, to the muscle magazines of the era which pushed protein and claimed it could make you grow as big as a god! As a result, many bodybuilders and strength trainers started to consume large quantities of whole milk, meat and eggs. (Let’s not forget the raw eggs—thanks to “Rocky Balboa”.) During the 90’s and into the present we’ve seen protein powders promoted as the new wonder-drug. Ads and commercials continue to tempt consumers to purchase protein powders in garbage can-sized quantities. And we’ve been mesmerized by a constant flow of ultimate protein shakes that will supposedly help pack on muscle mass at almost the same rate as Anabolic Steroids.

Clearly, science is being placed on the back shelf, and this has resulted in a host of myths and fallacies springing up in the field of sports nutrition. It’s no surprise that there’s so much conflicting information and plain misinformation floating around. On one side we have the nutritional, dietetic and medical community laying blame on the bodybuilders, weightlifters and strength trainers for perpetrating the myth that strength athletes need to consume above and beyond the RDA (Recommended Dietary Allowance) of 0.8 grams per kilogram of lean bodyweight (1 kilogram=2.2 pounds). Then we have the bodybuilders and strength trainers holding the nutritionists, dieticians and medical community responsible for bad information. The question remains, what is the optimal protein intake required for natural weightlifters, bodybuilders, strength trainers and other athletes?

Protein’s Role
Protein is a complex chemical structure of carbon, nitrogen, hydrogen and oxygen. Accounting for 50% of the body’s dry weight, it has been estimated that humans consist of 50,000 different proteins. From the simple blink of an eye to the flow of blood to muscles under extreme stress, proteins are everywhere. Their function involves more than muscle tissue repair. It includes repair of red blood cells, hair and fingernail growth, regulation of hormone secretion, movement (muscle contraction), digestion, maintenance of the body’s water balance, protection against disease, transport of nutrients to and from cells, the carrying of oxygen and regulation of blood clotting. So the role of protein is very important to over-all body function and health. Sadly enough, this role has been improperly depicted in various muscle magazines, on TV fitness shows and in claims by trainers and bodybuilders who think protein is mainly used to repair damaged muscle tissue. This couldn’t be further from the truth.

Protein Intake
As mentioned earlier, the RDA is 0.8 grams per kilogram of lean bodyweight (U.S. Food and Nutrition Board, 1980) for sedentary adults. For infants and children the RDA is doubled and tripled because of the rapid growth rate they experience. How did the researchers come up with this RDA and arrive at the figure that has been shunned by the bodybuilding community? Studies using nitrogen (a component of protein). have been conducted to see how much protein is used and absorbed before an excess condition results. Researchers looked at the nitrogen balance and made comparisons to see if a positive or a negative balance had been occurring. They observed the outcome by comparing the amount of nitrogen excreted with the amount ingested, and then they determined whether or not protein was accumulating in the body, remaining at the same level, or decreasing.

The nitrogen balance test uses nitrogen loss in the form of sweat, urine, feces, shedding of skin, and loss of hair on a day-to-day basis. If there is a positive balance in nitrogen levels, it means there has been more nitrogen ingested than excreted, and so, tissue growth can be a direct result. A negative balance shows researchers that more nitrogen is being excreted than taken in, and this means, of course, that more protein is being lost than produced. Basically, the protein requirement for sedentary adults involves replacing routine losses—the task, so to speak, is to keep the leaky bucket topped up.

So why did researchers in North America come to the conclusion that the RDA is only a rationed 0.8 grams per kilogram? Well it seems they concluded that 0.36 grams per kilogram of lean bodyweight in protein is lost per day. With a safety margin in place, it has been bumped up to 0.45 grams per kilogram of lean bodyweight, and then bumped up again to approximately 0.75 grams per kilogram. This is to replace the amount which may be lost during digestion, as well as making up for a lack in quality of protein. The general protein requirement for sedentary adults is just enough that if one follows this guideline they will supply themselves with enough amino acids to replace each day’s loss without allowing for exercise and the growth of muscle tissue. It’s ironic that the RDA for children (who are experiencing growth) is greater than the RDA for adults. The Academy of Sciences and the nutrition board insist that exercise (which leads to musculo-collagenous hypertrophy among other changes in the body) doesn’t generate an increase in one’s protein requirements (1). Note that RDA can vary from place to place; Russia, Denmark, and Britain have different RDA standards.

Exercise adds a new dimension to the issue because the body, with an increased need for protein, has to rely heavily upon dietary sources rather than draw from it’s own stores. If this need is not met during exercise then the body will start to draw upon its muscle tissue as a source. Though it may seem that humans don’t need much protein, the facts haven’t been established as to how much an exercising individual should be taking in. Recent research shows that the RDA doesn’t appear to meet the needs of exercising adults. One of the top researchers in this field, Dr Peter Lemon, stated in a recent review paper that, “the RDA for those engaged in strength training should be about 1.7 – 1.8 grams of protein per kilogram of body mass per day”. Dr Lemon came to this conclusion after citing several studies (Fern, 1991, Tarnopolsky et al., 1992) which used amounts of protein ranging from 1.3 – 3.3 grams of protein per kilogram of bodyweight. At Kent University researchers tested 3 different groups of people: 1) on a low protein diet which was 0.9 grams of protein per kilogram of bodyweight; 2) another group eating 1.4 grams of protein per kilogram of bodyweight; and 3) a group eating 2.4 grams of protein per kilogram of bodyweight. Both sedentary and strength training groups were involved. The results showed that 1.4 grams resulted in protein synthesis while there were no changes in the low protein group and, finally, the group that ingested 2.4 grams of protein did not see any more increased protein synthesis than the 1.4 grams of protein group.

Another study conducted at the Letterman Army Institute of Research in San Francisco showed that subjects on a higher protein intake (2.8 g/kg/day), coupled with intense strength training, gained a whopping 3.28 kg (7.2 lbs) of lean mass. The study was done over a 40-day period and the subjects were trained to near exhaustion (2). Another study of weightlifters over a 3 month period, with the protein increased from 2.2g/kg/day to 3.5 g/kg/ day, resulted in a 6% increase in muscle mass and a 5% increase in strength (3). Susan M Klieiner, who holds a PhD in nutrition and human performance from Case Western Reserve University, states in her book, Power Eating, that for muscle building an intake of 1.6-2.2 grams per kilogram of bodyweight is recommended. Dr Michael Colgan, in Optimum Sports Nutrition, claims that the RDA doesn’t meet the needs of athletes who train in an intense fashion. So, the evidence provided by some of the highly regarded “experts” in this field indicates that the addition of extra protein has been shown to display positive effects which produce muscle growth.

Negative Effects Of Protein
So why all the fuss about the ingestion of too much protein? So far, we’ve seen protein’s positive effects and that it can be beneficial for hypertrophy of the muscle complex. A common argument raised is that excessive protein, as described above, can cause a variety of body ailments–such as kidney and heart disease, constipation, and osteoporosis. These are often cited as the main reason one would want to steer clear of a diet rich in protein (4).
The average person reading about this might want to jump on the anti-protein bandwagon, but what they don’t realize is that these studies often mislead. For starters, the negative health claims of kidney disease resulting from a high protein diet have used information gathered from studies done on patients with existing kidney problems. Kidneys are responsible for excretion of the urea formed from ammonia (a very toxic compound) which comes from the protein in our diet. People with kidney problems already have trouble excreting urea, and this leads to more stress on the kidneys. The logic goes that strength trainers, bodybuilders, weightlifters and athletes who eat a high protein diet are doomed to suffer from future kidney problems. Furthermore, there don’t seem to be any peer-reviewed studies done on healthy athletes, strength trainers, weightlifters or bodybuilders showing that kidney problems are a result of a high protein diet. As for the claims of osteoporosis in these groups, it’s hard to believe that they cancel the benefits of exercise. Exercisers have strong, healthy bones that are denser in nature, and studies have shown that exercise promotes this condition. Negative results may be seen in those who are sedentary and consume a high protein. For the most part, however, one cannot simply isolate one factor and claim that this is a reason for a health problem such as this; the pathology of osteoporosis involves far more than one variable. Things such as heredity, genetics, micro and macro nutrient intake, exercise etc., when taken together, are far more responsible than simply applying the blame to one area.

Constipation is also used as an argument because many nutritionists and dieticians claim that diets high in protein are low in fiber. Without enough bulk the digestive system can slow down to a snail’s pace. Simply choosing the right foods such as fibrous vegetables, starchy breads, pastas and drinking plenty of water will remedy this problem. Heart disease may result from a high intake of animal, but, as mentioned earlier, knowing how to use variety in one’s diet will help eliminate worry about this kind of problem. Low and no-fat dairy products, fish and lean cuts of meat and chicken are good choices which considerably lower the risk of heart disease.

High protein intake, as we’ve seen, is not the evil it’s made out to be. A protein deficiency will reveal itself because strength and muscle mass will decline. What are the signs of taking too much? Inflammation of the kidneys (lower back pain) and feelings of malaise are symptoms to watch for. Most of the time the body does a good job of sorting and using protein, so most people will not run into this problem. But even if protein intake is increased it means eating multiple meals throughout the day since the experts have said we can only digest 25-30 grams of protein per sitting. The small intestines can digest as much as 500-700 grams of protein (5) keeping in mind proteins functions do include other things other than soft tissue repair. New research has shown now that the body may in fact be able to handle much more protein in a sitting (6). This obviously shows us that individuals of varying bodyweights can take in much more than the 25-30 gram figure the experts have held us to for so long.

Conclusion
Hopefully you’ve been convinced that a high protein intake is not “evil.” Protein intake ranging from 1.4 grams of protein per kilogram of bodyweight to one gram per pound or more can be beneficial for an individual involved in an intense training program. Protein has been typecast as something that will make you big and strong, but muscle growth is not controlled by the level of protein one takes; rather it is the growth demand caused by intense training or stress that will ultimately determine how much protein one should take in. Dr Michael Colgan says, “No one ever grew an ounce of muscle from simply gulping protein. Muscles grow from pushing poundage—period.” Some trainers have testified that they’ve done just fine by taking in small amounts of protein, but the question to them is, how much greater would the results have been if they had increased the protein requirement to meet the demands of the exercise?

We don’t have to consume an extraordinarily amount of protein, but the proof of the pudding is that taking more than the RDA when exercising is not only safe, but beneficial.

Written by Maki Riddington.
References

1.) Recommended Dietary Allowances, 10th Edition. Washington, D.C.:
National Academy Press, 1989.
2.) Consolazio GF, et al. Protein metabolism during intensive physical training in the young adult. Am J Clin Nutr 1975; 28:29-35
3.) Dragan GI, Vasiliu A, Georgescu E. Effects of increased supply of protein on elite weightlifters. In: Galesloot TE, Tinbergen BJ, eds. Milk Proteins. Pudoc, Wageningen, The Netherlands 1985:99-103
4.). A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. DE Sellmeyer, KL Stone, A Sebastian, SR Cummings. American Journal of Clinical Nutrition, 2001, Vol 73, Iss 1, pp 118-122.
5.) Guyton M.D., Arthur C. Human Physiology and Mechanisms of Disease; 1992.
6.) Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, Ritz P, Antoine JM, Prugnaud J, Beaufrere B, Mirand PP. Protein pulse feeding improves protein retention in elderly women. American Journal of Clinical Nutrition. 1999 Jun;69(6):1202-8

One in three American children is overweight or obese, increasing their risk of diabetes, heart disease and other illnesses, and contributing to health care costs.  So, Rachael Ray is putting her popularity to good use — teaching  school kids to grow and eat healthier food.  

“I pledge my continued support as long as I have a big mouth,” said Ray, as she  inspected a garden at a Brooklyn school with New York Mayor Michael Bloomberg, New York City Council Speaker Christine Quinn, state Agriculture Commissioner Patrick Hooker and other officials.  Ray is helping create menus for 1,600 city public schools where students also are taught cooking and nutrition.

The Brooklyn school project is part of a national campaign against childhood obesity led by first lady Michelle Obama, who helped Washington school children create a White House garden.

The Brooklyn program is supported by Ray’s Yum-o! organization, plus government, private and community nonprofit funds.

Ray, in her usual jovial attitude said as a child – in upstate New York – she ate produce grown by her Italian grandfather. But she confessed with a grin, she also “had the diet of a 75-year-old Sicilian — I loved salt, I ate a lot of anchovies.”

About a year ago I walked into an Atlanta fast food restaurant.  All I wanted was a simple Diet Coke with my meal.  When I approached the beverage dispenser I was glad that I took all those courses in engineering.  At first glance, just finding how to get it to dispense ice was a technical adventure, but thanks to the employee I was soon playing a game of “mix and match” that allowed me to dispense a multitude of beverage flavors.

Coke first introduced the customizable Coke Freestyle machine back in 2008, but now the revolutionary fountain drink machine is finally hitting the beverage scene with its 104 flavors.  The Coke Freestyle unit features a high-tech touchscreen that allows users to customize their drink. (What we used to call a “suicide”) For instance, if you want a little cherry flavor in your Sprite – then push the right pads.  If you want to mix Coke with fruit punch, push the right pads.

The Freestyle machine will be rolling out in mass with 500 to be shipped out this month in the U.S.

But, what really amazed me was that it even dispensed Diet Coke, with just Diet Coke, and that is all I wanted in the first place.  Hey, the machine is pretty.

A flavanol  called, “epicatechin”, triggers two protective circuits in the brain, according to a report in the Journal of Cerebral Blood Flow & Metabolism.  Noting its protective effect seen more than three hours after a stroke, epicatechin may someday be used to treat strokes in humans while existing stroke treatments typically have a smaller window of activity.  Dr. Norman Hollenberg of Harvard Medical School identified epicatechin as the protective ingredient in dark chocolate and cocoa.

“We gave different doses of epicatechin in mice 90 minutes before a stroke and found that it reduced infarct size,” said Dore.  “When we gave epicatechin after a stroke, it had a protective effect up to 3.5 hours later, but not after six hours.”

The studies showed that the flavanol activated two well known circuits that shield nerve cells in the brain.  Dore warned that, “We have to be very careful.”  “There are a lot of steps before going to human trials, potential risks and side effects.  We need more work and more funding.”

One study showed a reduced incidence of stroke in people who ate dark chocolate regularly.  That study also showed that eating a lot of chocolate is not a healthy dietary move.  Not all chocolate is created equal.  Dr. Martin Lajous said, “That’s why we did the study in France, where they eat dark chocolate that is rich in flavanols.”

The main effect appears to be the lowering of blood pressure.

The decision to study epicatechin was made because of a low incidence of stroke and cardiovascular disease amongst the Kuna Indians.  The Kuna live on islands just off the coast of Panama.  Drinking a very bitter cocoa drink is a part of their diet.

At last count – I’ve found 40 diets that are currently promising to help us get into the tiniest bathing suits and skimpiest clothing.   They literally range form A (The Atkins Diet) to Z (The Zone Diet).

Here are just a few:

Atkins Diet,  Belly Fat Cure (Now, even fat is a disease),  Cabbage Soup Diet (Don’t see too many skinny Cabbage Patch dolls),  Eat More Weigh Less (Now, that sounds interesting),  Flexitarian Diet (Excuse me.  What is a Flexitarian?), Hallelujah Diet (Either for the Pentecostal folks, or all those Baptist Fellowships), Instinct Diet (I grew up with three brothers.  My instinct was “survival of the fittest” or do without.), Lemonade Diet (for all the little tarts), Martha’s Vineyard Diet Detox (a diet for the Kennedy’s – no doubt) …and on, and on they go… all the way to “The Zone Diet” and that is about where I “Zone” out.

Isn’t it amazing how, to promote most diets, they focus on the Barbie Doll and Ken figures, and then (as if it were an after thought) they say, “Oh! and it’s good for you, too!”  That’s because it’s all about “image” and “sensuality” and not so much about the healthiness of your life.  (Don’t let this come as a shock to you, but “sensuality” sells!)

Well, in reading my emails – which usually consists of miracle cures that will better my “sensuality” – give me 5 to 15 million USD if I help them get it out of their war torn country in which a relative of mine passed away (if I just give them certain pertinent information such as my bank account number) – or help some lonely house wife who just happens to live in my neighborhood (or Russia) – I found an email for a diet that, according to the email, “Is sweeping America.”

The Hollywood Cookie Diet (or in some areas) The Cookie Diet.

The website claims that over 4 million cookies have been eaten (probably by the “Cookie Monster”).  It purports to be “Featured in major health and lifestyle magazines”…. and, if you hurry, they will “ship it all to you for free.”

If you’ve tried other diet plans and they’ve failed to make you look like a Victoria Secret model – or – as if you just stepped out of GQ magazine, then you might want to check this one out.  Their website is:  http://hollywoodcookiedietprograms.com/index.asp?

It sounds a little far fetched to me, but if I found out that they offered Oatmeal Raisin Cookies, I might just place an order to have a bag of cookies around. (If they do, the ad might just soon say, “Over Eight Million Cookies Sold”..)

OK…OK… I realize that most of these recipes result in foods that ARE NOT on a low carb diet.  But since Mother’s Day comes around only once a year (this will be your “splurge” day) some of these “Brunch” recipes might add a wonderful touch to your family get-together with Mom.

Sure, “real men don’t eat quiche” but try it anyway.  The cook time is 40 minutes and serves 6.

Ingredients

• 2 red potatoes, cubed
• 1 tablespoon dried rosemary
• 1 cup cubed ham
• 1 (8 or 9-inch) pre-made pie shell in foil pan
• 1 cup shredded Colby and Monterey jackcheese blend (recommended: Kraft)
• 3 eggs
• 1 cup milk
• 1 teaspoon all-purpose seasoning (recommended: McCormick)

Directions

Preheat oven to 400 degrees F.

Place potatoes and rosemary in a microwaveable dish. Cover with a damp paper towel and microwave for 2 minutes, until almost cooked through.

Cover the bottom of the pre-made pie shell with potatoes, ham, and cheese. Place on a cookie sheet and set aside.

In a medium bowl, whisk together eggs, milk, and seasoning and pour into the pie shell.

Place quiche into preheated oven for 35 to 40 minutes or until eggs have set.

For more fantastic brunch recipes to delight the tastes of the whole family go to:  http://www.foodnetwork.com/recipe-collections/brunch/index.html

Happy Mother’s Day

For some of us it might be a little late to try to shrink down into a new swim suit for the Summer season.  But swim suits and Summer are not the only “good” reasons for taking care of that excess flab from the Winter Dunlap disease (done-lap over the belt).

About two years ago my wife told me that I was going to join her on a low carb diet.  I balked at having to starve  on warm water and rice cakes (my interpretation of a low carb diet). “What am I gonna eat?” I protested.   Well, to my surprise the low carb diet was rather enjoyable.  I ended up being able to eat a bunch of stuff that I would never have believed was on any diet… let alone a “low carb” diet.

Because I was cutting out all those extra carbs I was able to lower my blood sugar, yet still retain energy… and the best part (in my eyes)…. I lost weight.  I began to feel better.

I found out that if I just cut out breads (or most of them), and lowering my desert intake… I began to look and feel good.  After I had been on the diet for a month or so, I was able to splurge once a week and eat my “gravy and biscuit” from Bojangles.

The problem with most diets is that we are over consumed with counting calories and fat, when in reality – cutting carbs goes a long way in taking care of them for us.  If I looked at a Healthy Choice or Lean Cuisine or Smart Ones meal in the frozen meals  section of Wal-Mart, I never looked at calories or fat.  I always looked at the carbs and ate those meals around 20 carbs or less.

Now, if you have been considering going on a diet (even if its to look good in a swim suit by mid to late Summer) you might want to consider the “New Atkins Diet” which promotes a “New You”.

Check out: http://www.webmd.com/diet/features/new-atkins-new-you-diet?ecd=wnl_wlw_050810 If this low carb diet sounds good to you, check with your doctor about your particular needs.  If he says your medical conditions won’t be aggravated further, then go for it.

Along with eating right and getting plenty of exercise, supplementing our diets can be a great way to boost our energy, health, and longevity.

Smart For Life Cookies Diet

What exactly is the smart for life cookies diet?

First, let me say that if you were looking for a diet that included good food, and even better cookies, then the smart of the life cookies diet is probably not the best place for you to be looking.

The smart for life cookies diet is made up primarily, as the name indicates, cookies – but these cookies are 60% organic and they contain healthy, natural ingredients like eggs, milk and vegetables.

Read more at Gather.com