Give Your Body the Fuel it Needs
I hope everyone had a great independence day - quick question for ya?
How did you feel at the end of a long weekend? Were you tired? Did you “stray” form your normal eating patterns?
I want to know from our readers - how they managed to stay on track with their nutritional plan when faced with long weekends where you can’t seem to escape the grill and all of it’s trappings; hamburgers, hot dogs, brat, sausage etc.,
Take two minutes out of your day to add a comment below - get back on track today if you fell off your plan over the weekend (and remember don’t beat yoursefl up about just work a bit harder in the gym tomorrow).
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How many calories did you burn today?
Great question to get us all thinking about what we put in our bodies everyday. If your goal is to lose weight you need to take a peek at a great post by Amelia Burton on the process of calorie counting.
Ameli goes on to list six ideas to help you be more conscious about losing weight…
Simple yet powerful ideas to help you lose some punds when standing in line at Starbucks (or your local coffee shop):
1. Drink no more than 1 coffee shop coffee/tea per day
2. Always take the skinny option
3. Never add syrups, whipped cream etc
4. Try herbal teas that don’t require milk
5. Drink more water
6. Order the smallest size
This list is courtesy of Amelia Burton - check out her blog
Amino Acids
Understanding How Amino Acids Relate to Sports
Essential amino acids are an important part of the human body. They are ingested through the diet by consuming proteins from legumes, meat, seafood and the like or by amino acid supplementation.
It is considered an “essential amino acid” because a person cannot survive without its presence in his or her diet. Amino acids fulfill various metabolic functions in the body. They work as a building block of proteins, antioxidant, neurotransmitter, hormones’ precursors and other body constituents.
Amino acids are found in red meat, dairy products and other protein-containing foods. Amino acid supplementation can help since certain amino acids including lysine, Arginine, methionine, phenylalanine, Ornithine and Histidine stimulate the release of insulin, hormones and glucocorticoids, which promotes the body’s anabolic process. BCAAs (branched-chain amino acids) supplementations are the source of amino acids isoleucine, Valine and Leucine.
Normally, humans cannot synthesize the number of amino acids needed in one’s body. Therefore, you have to ingest them from vitamins to maintain proper health and athletic performance. A typical person cannot consume the .8 grams of protein for every kilogram of body weight needed for an ample supply of amino acids.
The typical diet today contains an average of 1.2 grams of protein for every kilogram of body weight. However, people who are physically active, such as bodybuilders, power athletes, weightlifters and endurance athletes need larger amounts of amino acids to fill 2.2 grams of protein.
Since it is impossible to stuff this much amount of amino acids into the body from diet alone, supplementation can definitely fill this need.
Amino acids are associated with sports since they are involved in various metabolic pathways, which greatly affect your exercise metabolism. Accordingly, there have been various studies suggesting that athletes involved in extensive training require extra protein in their diet.
Amino acids for athletic performance have been a hot topic in the world of professional sports because of its three benefits:
1) Amino acids build muscles – The muscle tissues contain two important proteins – myosin and actin. These proteins are made up of isoleucine, Valine and Leucine, also known as the BCAAs. If you include branched-chain amino acids (BCAAs) in you diet, from either supplements or food, it increases raw materials of your muscle tissues, which in turn, contributes to muscle building.
2) Amino acids increase stamina – When a person performs strenuous physical activities, his or her body automatically decomposes proteins and use up BCAAs to compensate for the lack of energy source.
Several studies show that intense physical activities such as cross-country marathons could damage your muscle tissues. However, this can be prevented by replenishing the needed BCAA in the body before or during participating in intense sports activities.
BCAA supplements can help significantly in giving room for energy sources, which allows your body to hold stamina for longer periods. Moreover, taking the required amount of amino acids could help speed up the recovery of damaged muscles, preventing muscle soreness, fatigue and other symptoms of muscle damage.
3) Amino acids improve recovery from fatigue – Branched-chain amino acids also helps in suppressing lactic acid production. This is particularly important for athletes and physically active people since lactic acid is a fatigue-causing substance.
When a person exercises continuously, his or her lactic acid blood levels increases, which results in the decrease of pH in muscles. This results in a sudden difficulty to contract muscles.
Amino acid supplements can replenish your body’s BCAAs, inhibiting the elevation of lactic acid blood levels, even if you’re performing intense exercises.
4) Amino acid supplementation reduces mental fatigue – Your physical performance relies greatly on concentration and willpower. When the amount of neurotransmitter called serotonin increases in your brain, your will power decreases.
This main cause of this scenario is due to the raw material of serotonin called tryptophan, an essential amino acid. When you perform extensive training continuously, this essential amino acid is transferred to your brain, which leads to the production of serotonin. If you take amino acid supplements, it prevents a great portion of tryptophan to enter your brain, which suppresses serotonin production.
These are the reasons why amino acid supplements can enhance both your mental and physical performance. Experience an increase in mental clarity, reduce the risks of infections due to exercise stress and improve athletic performance even under extreme conditions by incorporating amino acid supplements into your diet.
Low Carb Protein Shakes
Protein Shake for a Healthy Diet
What do you think when you hear shake? For most, the first thing that comes to mind is an icy cold and delicious chocolate shake! A shake is a delightful drink that comes in a whole bunch of flavors, not only chocolate. In particular, what are low carb protein shakes?
A protein shake is a product of dissolving protein powder in some kind of liquid like water, milk or fruit juice and are mostly preferred by dieters (low carbers) as well as bodybuilders. These shakes are said to be low carb such that it contains only small amounts of carbohydrates and fats. Some shakes show zero carbs as well as zero fats. Of course, let’s not ignore it as a protein supplement. It is called a protein shake because protein is still its major component.
Here, protein is a replacement for carbohydrates. Since, ‘low carbers’ need the energy and the strength, protein is a good source. Thus, protein shakes are the answer for them to be strong and healthy even without carbs.
What are they made of?
Approximately, protein shakes are made up of only a small of calories (121), fat (3%), cholesterol (17%), sodium (3%), potassium (4%), carbohydrates (<1%), sugars and a large portion of protein (50%). These percent values are based on a 2000-calorie diet.
What is their purpose?
Can protein shakes help someone lose weight? Many manufacturers of popular protein shakes advertise their shakes as a helpful, positive way of burning fat. Is their claim acceptable? Do their shakes really increase weight loss? In reality, there is still no evidence that their claim is true.
Most protein shake mixes source their protein from soy, while others use a dairy or an egg base. Yes soy proteins can reduce cholesterol, but at some point, as it reduces cholesterol, the isoflavones it contains, may increase the risk of certain heart disease. On the other hand, not all protein shakes are produced from soy, some are made of whey, which in the past few years, has been found to be more beneficial than soy.
Generally, protein shakes are not harmful. However, we cannot overlook the fact that they alone, cannot make us thinner.
How to Prepare a Protein Shake
Protein shakes are easy to prepare. All you have to do is put a scoop of protein powder in a cup, pour in water, milk, or fruit juice, then mix it with a spoon for about 20 seconds, and presto! You can enjoy a nice protein shake!
However, some prefer shaken rather than stirred. Meaning, we need a blender for that smooth frothy finish! Some would also love protein shakes to be icy cold. Just put the prepared shake in the fridge and whenever you want it, just get your shake in the fridge. Some like it sweet, thus, putting some teaspoons of sugar or any sweetener will give you that sweet delightful taste.
Some choices for a protein shake would be that wonderful chocolaty taste. Some want it with fruits. Of course any fruit will do.
These modes of protein shake preparation are yummy. However, if your purpose were to lose weight, then added ingredients like sweets (chocolate, sugar etc.) would be a No No!
How Much Can You Have in a Day?
Sometimes, using protein powders is way more convenient than eating regular foods. Normally, you can take it 1 to 2 times a day. They are just supplements and not medicines. However, the best time of the day you can have a shake is early in the morning. It is a fast digesting protein, thus having it after eight hours of sleep would be a good idea.
Another time when you can have your shake is immediately after workouts. This would be best time to have a shake, since your worn muscles need to repair and rebuild.
Protein Bars
Protein Bars: Are they Healthy?
What are protein bars? Protein bars, also known as “diet” bars, are just one of the nutrition bars widely available nowadays. They are a replacement meal especially made for weightlifters as well as dieters who are exceptionally conscious with their figure, weight and shape.
These bars contain high levels of protein and low carbohydrate content to help one build muscle and at the same time lose fat when training. Some major companies famous for making energy and dietary supplements would define protein bars as “a healthy, low-calorie pre- or post-workout snack.”
For some obvious reasons, different brands on the market vary with taste. Some are not at all tasty while others are very delectable to eat. Chocolate, however, is one of the most popular flavors. Are you now thinking about its delightful flavor plus the high protein and low carb diet it promotes? Can you resist eating it? I don’t think so!
How can protein bars be beneficial? Protein bars are beneficial in such a way that they allow busy people, who are not able to complete their meals, to get protein nutrition in a day. They are very convenient and tasty for some, though not all people find them yummy. They facilitate total nutrition while giving key nutrients to the body. Key nutrients are needed to further improve health and physical performance. Protein bars also support many chemical processes in the body as they contain a blend of vitamins and minerals.
Protein Bars: A High Protein Diet
Weight conscious people claim that they need a low carb and a high protein diet for them to immediately burn fat without getting starved. How true is this claim? What does high protein diet mean? Is it healthy?
This kind of diet simply means receiving excess proteins of up to 15% in the body. This diet recommends about 30% of calories from proteins as opposed to the normal protein recommendation of only 10-15%. In reality, this diet is often high in total fat. However, nutritionists and especially bodybuilders, often suggest this high protein diet as it easily helps build muscle and lose fat.
Usually, protein bars are made with artificial sweeteners like Maltitol and sucralose, as well as reduced-calorie fats like Salatrim. One brand would include 320 calories (chocolate chip flavor), 29 grams of carbohydrates, about 11 grams of sugar and 8 grams of fat. Yes it contains fat and sugars. Thus, it cannot be considered as a non-calorie supplement.
Protein bars are, in fact, a high protein supplement as they contain about 34 grams of protein. Too much protein contained in a bar? They say that high protein content is necessary to promote muscle growth? Yes it does, but too much of it is detrimental.
Bad Effects fo Protein Bars
Protein, in its purest form, is a very important nutrient, essential to health. It is very indispensable and helps in the formation and replacement of new tissues in the body. It helps transport oxygen and nutrients in cells and blood and thus normalizes acid and water balance in the body. It also aids in the production of essential antibodies.
Statistics show that an average American consumes approximately twice as much protein than what is essentially required. This can be very dangerous.
But can we know how much protein we really need? The National Institutes of Health says that the required amount of protein for adults is about 50-60g. However, infants, children, pregnant as well as nursing women would call for more protein requirements.
There is a high risk of getting addicted to protein bars since they promote a high protein diet. Many desperate people jeopardize their health by eating too much protein thinking that it will help them lose weight easier. This is a fallacy! Too much protein consumption leads to stroke, kidney stones and heart disease. Furthermore, high protein intake results in leaching of calcium in the bones that eventually leads to osteoporosis.
Do protein bars provide the right protein requirements? Let’s look at the nutritional information on the back of the wrappers and analyze a little. Let’s check with the nutritionist regarding our nutritional requirements. Then we will know if protein bars would really work for us.
Choosing Your Antioxidant | Multi-Vitamin
The most common antioxidant multi vitamin supplements are a combination of vitamins A, E, C and some minerals like zinc and selenium; moreover, the products are often enriched with CoQ10 and lutein for instance. Antioxidant multi vitamin products are available in a variety of forms, either capsules, tablets or syrup, and it is entirely up to the consumer’s choice to decide which is the variant he or she finds easier to administrate. Most specialists believe that regardless of the health status, antioxidant multi vitamin intake is necessary after a certain age, in order to prevent and slow the decay processes at the tissue levels.
By the direct action on the free radicals resulted in the cells after the oxidation process, antioxidant multi vitamin supplements ensure a proper functionality of the skin and the organs, prolonging the life extent of the cells. Though vitamins A and E are usually associated with anti-wrinkle cosmetic products, their benefits are a lot wider and cover almost all the body functions as a whole. On the other hand antioxidant multi vitamin supplements also act as immunity boosters, meaning that they enhance the natural defenses of the body, increasing one’s resistance against infections, bacteria and fungi.
Antioxidant multi vitamin supplements in the liquid form are considered to be a lot easier to assimilate due to the fact that they require absolutely no modification at the level of the digestive tract. Around 80 or even 90% of the intake passes into the blood flow, which makes them a lot more popular than tablets and capsules. It is important to follow the dosage directions of the antioxidant multi vitamin liquid supplements, since without a graded spoon or a dosing device, it is very easy to overdose. And even though they are highly positive in their action on the body, antioxidant multi vitamin supplements can also trigger adverse reactions if taken carelessly.
Almost all pharmaceutical brands manufacture antioxidant multi vitamin products, hence, there is a wide variety of supplements to choose from. More recently, a higher stress has been laid on the organic nature of the vitamins, since people are more and more aware that synthetic vitamins and minerals do not make the right choice in terms of health concerns. Thus, carotenoids or organic vitamin A, lutein, CoQ10, vitamin C extracted from rose buds and wild rose, have all become alternative solutions in the making of antioxidant multi vitamin supplements.
Sports Supplements for Bodybuilders
Bodybuilding is not just a man’s thing anymore. In fact, bodybuilding is gaining popularity nowadays among women. All over the world, bodybuilding competitions are held for both men and women. There are television body fitness shows that target bodybuilders. Even the very popular magazine Sports Illustrated is now having female bodybuilders as their cover models.
Lifting weights is the perfect routine for bodybuilders in order to achieve hypertrophy or muscle growth. These strenuous and high intensity activities promote the strengthening of muscles. The suitable weight-lifting program is accompanied by a specialize nutrition with high amounts of protein. Rest is also an important aspect of bodybuilding.
Because bodybuilders undergo high intensity trainings, their bodies have special needs. The body’s special nutritional requirement must be met, not only to optimize the bodybuilding workout, but also to prevent serious accidents.
Due to the high levels of muscle growth and repair, bodybuilders require between 500 to 1000 calories (roughly 2000 to 4000 kilojoules) more than their recommended daily amount while at the same time attempting to increase lean body mass.
This is achieved by taking in 5 to 7 full meals daily at regular intervals of 2 to 3 hours. This split of food intake allows for greater availability of nutrients in addition to assisting in fat loss.
In addition to a well-planned diet, bodybuilders can choose from a wide array of bodybuilding supplements on the market, depending on their needs. These bodybuilding products are referred to as diet supplements.
Keep note that in gaining muscles, it is really not necessary to take in supplements. However, these supplements will aid in hastening muscle development. The various types of bodybuilding products are classified as diet supplements.
Some bodybuilders would be “stacking” or combining the different bodybuilding supplements for faster results. Some of these products may prove harmful on their own or when “stacked”. The most popular bodybuilding supplements would be the following:
• Glutamine - Glutamine, which is the most abundant amino acids found in muscles, inhibits muscle wasting and helps muscles improve faster.
• Creatine - Creatine is good for muscle development because it increases the body’s ATP that is the main source of muscle energy. This increase in energy enables the bodybuilder to perform longer and endure more strenuous workouts. The different types of creatine are micronized creatine, creatine monohydrate and creatine formulas, which are mixed with other stuffs like dextrose and amino acids.
• Multivitamins - Deficiencies in minerals and vitamins can hamper the gains of workouts. Sufficient intake of multivitamins is essential in gaining muscle mass. Vitamins aid in converting food into energy while minerals ensure that the brain receives the correct signals from the body.
• HMB - The HMB supplement is a metabolite of leucine, an essential amino acid, which has a positive effect on muscle gain and even fat loss.
• Zinc and Magnesium Aspartate (ZMA)- This combination of vitamins and minerals has been reported to increase testosterone levels and improve sleep and recovery.
• Prohormones - Prohormones work like anabolic steroids- they increase anabolic hormones but with less risks for side effects.
• Protein-rich products or meal replacement products are available such as protein bars and protein shakes. Both are consumed in replacement of whole meals. These products are low in fat, rich in vitamins and minerals, have moderate amounts of carbohydrates and packed with high quality protein. Protein is made up of amino acids, which are the basic building blocks of muscles. Other forms of protein would be whey, egg or albumen, casein and soy.
The demand for bodybuilding supplements is increasing as more and more types and brands are being developed. Unfortunately, a lot of manufacturers make false claims with regards to the product safety and effectiveness. It is always best to take precaution in choosing the supplement.
Remember that the US Food and Drugs Administration does not provide oversight for these bodybuilding supplements. Meaning, the safety of these products is not always guaranteed due to the lack of an agency that can control and check these products.
And keep in mind that no amount of supplements will gain you results without a strict workout regimen and a proper diet. So if you want to achieve that fabulous body, sweat it out! The natural way, is always the perfect and most effective way.
Healthy Eating 101
Around the world, many diseases related to unhealthy eating are becoming major concerns. In fact, the incidence rates of obesity and heart diseases are fast increasing, even in First World Countries such as the United States.
And with the rising cost of medicine, being ill is definitely a major problem.
If you really want to live life to the fullest, you must have a positive outlook. You should try not to be stressed or find ways to effectively de-stress. In addition, you must have a healthy body. A healthy body means regular exercise and a proper and balanced diet.
Numerous studies support that eating healthy does not only reduce the risks of developing high blood pressure, heart disease, and obesity but many other diseases as well.
Shifting to a healthy diet could mean an overhaul of your past eating habits. This may not be easy. But no matter how hard it is, keep in mind that it is always achievable. Healthy eating is all about balance, moderation and variety.
Your body needs more than 40 different nutrients in order to be healthy and not one single food item can supply all the nutrients. Thus, your diet should include food from each of the food groups- the go, grow and glow food groups. Make sure that your daily meals include the following; fruits; vegetables; bread and whole-grain products such as cereals; dairy products and protein-rich food sources such as meat, fish and poultry.
Make sure to eat 6 servings of bread, rice, cereals or pasta. The ideal amount of fruits would be 2-4 servings daily while vegetable intake should be equivalent to 3-5 servings every day. The recommended serving for cooked meat, on the other hand, is 3 ounces daily.
The key to a healthy diet is not about eliminating certain food items from your daily menu but to eat food in moderation. Eating should be a pleasure too. You need not stay away from steaks, chocolates, whole milk or even junk food. The key is to eat those foods in moderate portions. Too much and too often of anything is not good for your health.
Make sure that you eat balanced proportions of each. How much you should ingest would depend on your body’s calorie needs. For an accurate assessment, consult a nutritionist or dietitian.
Don’t be too afraid of fat. You must know that there are different kinds of fats and not all of them are bad for your health. In fact, some are essential nutrients that keep the body functioning properly. Fat is an important source of energy. In addition, it carries fat-soluble vitamins necessary for proper growth and development.
But too much fat can lead to heart disease, obesity and other problems. To avoid eating too much, make sure to consume 30 per cent or less of your total recommended daily amount of calories from fat, with 10 per cent or less of those calories from saturated fat.
Never, never skip meals! If you think that skipping meals is the easiest and most effective way of losing weigh, you are definitely wrong. In fact, skipping those lunches can lead to out-of-control hunger, which often results to overeating. Try to eat a moderate amount of snacks in between meals to curb hunger.
Determine your diet pitfalls in order to improve your eating habits. Examine what you have eaten for the past days and determine which food group you gorged on and which one you missed out on. Then try to balance your diet. In time, you’ll get used to the pattern that soon, eating a balanced and healthy diet would be effortless.
Always check the labels when buying your groceries. Read the nutrient contents of each. Opt for products that are lower in fat, sugar and sodium.
And most of all be determined and disciplined if you really want to change your eating habits. Take your time and make changes gradually. Keep in mind that there are no easy ways to a healthy diet and there are no super foods that can supply everything your body needs.
Changing your bad eating habits is not an overnight process. You may falter from time to time, but remember that acquiring healthy eating habits is not impossible.
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Herbal Supplements | Rosemary
Rosemary is good for your brain!
The herb rosemary contains an ingredient that fights off damage to the brain. The active ingredient in rosemary can protect the brain from stroke and neurodegenerative conditions such as Alzheimer’s, and also from normal aging, a collaborative group of researchers at the Burnham Institute for Medical Research (www.burnahm.org) say. The ingredient, carnosic acid, protects the brain cells from free radicals. The findings were originally reported in The Journal of Neurochemistry and Nature Reviews Neuroscience.
Rosemary comes from a shrubby evergreen bush with needlelike leaves. It has trusses of flowers that can be white, pink, purple or blue. Rosemary derives its name from the Latin rosemarinus, which translates as “dew of the sea.” Rosemary has a long history as a memory aid. It was also used in the past at weddings to symbolize love and loyalty.
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