Fruits

Fruits

Thursday, June 19, 2014


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 Daily Guote



Thursday, May 15, 2014

2 Teaspoons of this FIGHTS Bellyfat

By Dr. Charles

Have you heard some of the rumors about the connection between peanut butter and belly fat?

Most likely, what you've heard isn't the full story…

Two flab busting foods you may have mistakenly been avoiding are peanuts and peanut butter.

Many people often jump to think about the high fat and calorie content when considering nuts in their diets… when in fact, small portions of peanuts can actually help you FIGHT that belly bulge.

That’s because peanuts are high in fat, but they are high in GOOD fats…

…yes, I said GOOD fats.

Similar to other healthy nuts, peanuts are energy packed and can help curb your hunger while making you feel more full in between meals.

It’s also high in folate, protein, niacin, and even fiber… some very essential stuff!

Just 1.5 oz or about 50 nuts can actually curb hunger. But as with most foods, portion size is key. So, eating too much of a good thing could blow your diet out of the water, and you’ll still be stuck with that belly bulge.

While we are talking about peanuts, let's also talk about the gooey, scrumptious peanut butter goodness that brings back fond memories of childhood picnics, school lunches, and late night snacking go-to.

But, when it comes to peanut butter, it’s critical that you look at the ingredients…

Just like many of the peanut butter brands we grew up with, today's store bought peanut butters contain the downright evil main ingredient know as hydrogenated oil...

Watch out for hydrogenated oil!

The big food companies use hydrogenated oil to keep the peanut butter from separating, and to make it look more appealing because you won’t have to stir it.

That’s when it gets sticky… literally.

When these companies add the hydrogenated oil, the peanut butter becomes very unhealthy… and that's what can add those ugly inches to your waistline.

So, when you’re out shopping, look for peanut butter with NO added oil or sugar.

Also, try a natural peanut butter and only use about two teaspoons.

Why?

Because just 2 teaspoons is about 200 calories (of good fat and nutrients) and that will keep you from snacking between meals!

Make sure to stir it before use, and when finished, store in your pantry or refrigerator upside down. This will make stirring it easier when you open it again.

Another tip is to ALWAYS avoid “light” peanut butter… it is even worse. That’s because in many cases, they take out actual peanuts (the healthy part) and add extra sweeteners and other carbohydrates that can add more belly fat.

Don't be fooled by these peanut imposters and ALWAYS check the ingredients.

So if you're feeling hungry, don't be afraid to reach out and grab \some peanuts or some of the natural peanut butter. It's one “guilty pleasure” you don’t have to give up when making healthier choices.

Just be sure to watch out for store-bought peanut butter.

Learn more foods you should avoid to lose extra belly fat at the link below:


Daily Quote



Don't judge each day by the harvest you reap
but by the seeds that you plant.

Robert Louis Stevenson



Tuesday, May 13, 2014

3 reasons why most multivitamins don’t work and what to do about it

Posted on March 24, 2014 by Natalia Lukina

In the recent months there had been a flood of articles claiming that multivitamins are not effective. Two recent research studies showed no positive effect from taking multivitamins for brain health and for prevention of cardiovascular disease and cancer (see references [1,2] below).


So should you stop taking multivitamins? And is there a need for supplemental vitamins and minerals to begin with?

Surprisingly, the answer is Yes to both questions.

Nowadays, most people are unable to obtain all the vitamins and minerals that their bodies need from diets alone. There are two main reasons. First, the food is often grown in mineral-depleted soils and does not have rich nutritional content. Second, most of us do not have enough time to plan and cook balanced and nutritionally diverse diets.  In fact, according to research done by Dr. Misner, only about 10% of Americans get sufficient quantity of all the essential micronutrients from their diets [3]. Thus, 90% of Americans do need supplemental vitamins and minerals to avoid developing nutritional deficiencies and stay healthy. However, taking all-in-one multivitamins is not a solution.


Why all-in-one multivitamins do not work?

There are three scientifically established reasons that explain why all-in-one multivitamins are so ineffective.

Reason #1

Some vitamins and minerals inhibit absorption of each other up to 5-fold when taken together. Scientists have discovered negative interactions and significant decrease in absorption in the following micronutrient pairs: calcium and iron [4], manganese and iron [5], calcium and zinc [6], and several others. All-in-one multivitamins do not take into account these interactions and mix all vitamins and minerals into one pill. As a result their absorption is poor.

Reason #2

Fat-soluble vitamins (A, E, D, K), carotenoids, coenzyme Q10 and some other micronutrients need presence of fat to be absorbed well [7,8]. All-in-one multivitamins do not include fat. If they are taken on an empty stomach or with food that does not contain fat, fat soluble ingredients will be minimally absorbed.

Reason #3

Some vitamins and minerals have energizing effect on the body, while others have relaxing effect on the body. For example, vitamin B12 and coenzyme Q10 have energizing effect on the body [9,10]. Minerals calcium and magnesium have a relaxing effect [11]. It is best to take energizing micronutrients during the first half of the day and relaxing micronutrients at night. All-in-one multivitamins put all vitamins and minerals together without regard for their action on the body. Thus many people do not feel any immediate effect from taking multivitamins.


If all-in-one multivitamins do not work, how can people obtain additional vitamins and minerals that their bodies need?

In order for supplemental vitamins and minerals to absorb well, they need to be taken in correct combinations and at the right times of the day. Below are guidelines from nutritional scientists for specific vitamins and minerals:

Best taken during the first half of the day:  B1, B12, vitamin C, antioxidants, iron, CoQ-10

Best taken in the evening: calcium, magnesium, potassium

Best not taken together: iron and calcium, copper and zinc, zinc and iron, zinc and calcium, coffee/tea and iron/calcium

Best taken with fat-containing meal or together with fish oil: vitamins A, D, E, K, carotenoids (beta-carotene, lycopene, lutein, astaxanthin), CoQ-10.

Scientists at Vital Formulas have spent several years studying and analyzing interactions between micronutrients. They came to the conclusion that there is a definite need to change the way multivitamins are taken. This has led to creation of Balanced Trio  nutrient complex. Balanced Trio is the only product on the market that group vitamins and minerals by synergy and according to the time of day taken. Balanced Trio also includes fat in the form of omega-3 fish oil with a serving of fat-soluble micronutrients.

When it comes to vitamins and minerals, the key is not just what you take, but what your body absorbs.


[1] Long-term multivitamin supplementation and cognitive function in men: a randomized trial. Grodstein F. et al. Ann Intern Med. 2013 Dec 17;159(12):806-14.

[2] Vitamin, Mineral, and Multivitamin Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: U.S. Preventive Services Task Force Recommendation Statement. Moyer VA. Ann Intern Med. 2014 Feb 25. doi: 10.7326/M14-0198.

[3] Food alone may not provide sufficient micronutrients for preventing deficiency. Bill Misner. J Int Soc Sports Nutr. 2006; 3(1): 51–55.

[4] Calcium supplementation: effect on iron absorption. Cook J.D., et al. Am J Clin Nutr. 1991; 53: 106–11.

[5] Competitive inhibition of iron absorption by manganese and zinc in humans. Rossander-Hulten L., et al. Am J of Clin Nutr. 1991; 54: 152–6.

[6] High dietary calcium intakes reduce zinc absorption and balance in humans. Am J Clin Nutr. 1997 Jun;65(6):1803-9.

[7] Influence of dietary fat on beta-carotene absorption and bioconversion into vitamin A. Ribaya-Mercado JD. Nutr Rev. 2002 Apr;60(4):104-10.

[8] Vitamin D fact sheet for consumers. National Institute of Health. http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts

[9] Vitamin B12 (cobalamin). University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/vitamin-b12-cobalamin

[10] Clinical aspects of coenzyme Q: Improvement of cellular bioenergetics or antioxidant protection? Littarru, Gian Paolo, et al. Handbook of Antioxidants, Eds. Enrique Cadenas, Lester Parker, New York: Marcel Dekker, Inc. 1996, pp. 203-239.

[11]  The multifaceted and widespread pathology of magnesium deficiency. S. Johnson. 2001. Med Hypotheses. 2001; 56(2).


About Natalia Lukina

Founder at Vital Formulas

Natalia has MS degree in Biology from the California Institute of Technology. After graduating from Caltech Natalia worked at the Scipps Research Institute doing research in cell biology. At the same time she completed a 2-year program in Drug Discovery and Development at UCSD. The more she learned about the Big Pharma business, the more she was upset about the current state of the drug industry. This has led to her studies of nutrition and natural supplementation. She wanted to create safe products that would help people stay healthy and away from medications. That's how Vital Formulas was born.



Daily Quote


You know, all that really matters
is that the people you love
are happy and healthy.
Everything else is just
sprinkles on the sundae.

Paul Walker



Sunday, May 11, 2014

How to Handle Constipation

By Dr. Charles

A case of constipation usually means that you've had one or fewer bowel-movements in a typical day. This might happen because you've just changed your diet from bad food to good food. Your body has to adjust to the different food, so you have to give your body time to get used to it. 

Another common cause for constipation is dehydration. If you don’t take in the proper amount of water every day, you will have trouble with your colon being unable to push waste out.

What is so bad about being constipated is all that awful stuff that your body naturally gets rid of stays in side you. This causes discomfort, fatigue, and even weight retention. This condition is like a buildup of poison inside of you: it can cause problems if you let it go too long. So what can you do when you’re constipated to correct the situation? I have some natural and healthy suggestions for this.

1 Drink more water. You should be taking in about half your body’s weight in fluid ounces of water. This means that if you weigh 230 lbs, you should be drinking 115 ounces of water daily.

2 Use flaxseed as an additive to your meals. You can mix a tablespoon of it into your food to give you more fiber ( to help get you moving) and Omega 3s as well.

3 Raw food is important. This means you should eat one piece of fresh fruit or raw veggies. Your system will benefit from the natural ingredients in raw foods that are usually lost when they are cooked.

3 Begin your day with a tablespoon of lemon juice. Mix it in water and add some Cayenne. This mixture will stimulate your system and help clear out your colon. 


Daily Quote


Believe in yourself!
Have faith in your abilities!
Without a humble but
reasonable confidence in
your own powers you
cannot be successful or
happy.

Norman Vincent Peale



Tuesday, September 3, 2013


AEROBIC EXERCISE BASICS - AEROBICS FOR FAT LOSS

by Hugo Rivera 

Aerobic exercise such as walking, riding a stationary bike, or running is a good way to accelerate the fat burning process, as long as it is not overdone and as long as it is used only in addition to a good weight training program. It should never be used as a substitute for weight training since it does not permanently increases your metabolism and since it does not has the ability to re-shape your body.


Fat Burning Zone

In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone.
The fat burning zone formula is the following:

Fat burning zone=[220-(Your Age)] x (.75)

The result of your formula will give you an approximate value of how fast your heart should be beating per minute. For example, a 20-year-old would need to reach a pulse in the neighborhood of 150 beats per minute in order to be in the fat burning zone. It is important to remember that this is not an absolute figure, this is an approximation. So as long as you are plus or minus 10 beats from the number that the formula provides you with, then you can rest assured that you will be burning fat.


Best Times To Perform Aerobic Activity

Another important point that needs to be raised is that in order for aerobic exercise to be an effective fat burner it needs to be performed at the appropriate times. There are only two times that aerobic exercise is effective in burning fat.

1. In The Morning On An Empty Stomach: The best time to perform cardiovascular exercise is first thing in the morning on an empty stomach after drinking 16 to 24 ounces of water in order to prevent dehydration. When performed at this time you burn 300% more body fat that at any other time in the day because your body does not has any glycogen (stored carbohydrates-sugar) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity.

2. Right After Weight Training: The other time when aerobic exercise is effective is immediately after the weight training session. The reason for this is that when exercise is not performed first thing in the morning it takes your body approximately anywhere between 20 to 30 minutes to start burning fat. This is because that it how long it takes the body to deplete its glycogen stores and switch to a fat burning environment. Therefore, it would not be efficient to perform aerobic exercise by itself at any other time during the day because you would need to perform it for 20-30 minutes just to get to the fat burning stage and for an additional 20 minutes just so that you burn fat. This would give a grand total of 50 minutes a day and in my opinion, I think that unless you are a competitive bodybuilder with a perfect diet and a superb supplementation program designed to protect muscle mass, aerobic exercise should not be performed for more than 6 sessions a week of 20-45 minutes a day for males and 30-45 minutes for females since this would put you at a risk of losing muscle mass. Only competitive bodybuilders sometimes need to go as high as 45 minutes, twice a day, for seven days a week. Keep in mind however that this is performed for a short period of time and only in conjunction with a pre-contest diet which consists of a high frequency of meals and with supplementation like glutamine, which helps to protect muscle tissue. Remember that more is not always better and this is especially true when it comes to aerobic exercise.


Forms of Aerobic Exercise

Good forms of aerobic exercise are: stationary bike, jogging (this can also be done on a treadmill), fast walking (also can be done on a treadmill), stair stepper, elliptical machine, rowing machine, sets of sprinting, running, or any other form of cardiovascular activity that would raise your heartbeat to the fat burning zone.

Frequency and Duration of Aerobic Exercise

As far as frequency is concerned, I feel comfortable recommending 2 to 4 sessions of 20-40 minutes each for male bodybuilders in the off-season. If a contest is approaching, then I would gradually increase the activity to no more than two sessions per day, 7 days a week of 45 minutes each on the worst case for a short period of time. Remember, it is those long hours of cardio that cause bodybuilders to look like POWs (Prisoners of War) in the bodybuilding stage the day of the show. If you are doing 2 sessions of 45 minutes of cardio every day make sure that you take plenty of glutamine (15-30 grams per day) in addition to having at least 7 meals per day.

For women, due to their higher concentrations of estrogen in the blood and due to the fact that they have less muscle mass than a male, more frequent aerobic activity is beneficial. Therefore, I recommend an off season plan of 4 to 5 sessions of 30-45 minutes and if a contest approaches, I would gradually increase the activity to no more than two sessions per day, 7 days a week of 45 minutes each on the worst case.


Cycling of Aerobic Activity

During the off season, you may choose to cycle you aerobic activity in the following manner in order to prevent your body from adjusting to a specific pattern:

1. Cycle The Kind Of Aerobic Activity Being Used: Changing up the aerobic exercises prevents the body from getting so good at a specific activity that it becomes hard for you then to raise your heart rate.

2. Cycle The Duration Of The Activity: For example, a male bodybuilder that performs 3 sessions a week may do 20 minutes of aerobics on weeks 1& 2, 25 minutes on weeks 3 & 4, and finally 30 minutes on weeks 5 & 6.

A female bodybuilder can use the same pattern as well (e.g. 4 sessions performed for 20 minutes on weeks 1 & 2, 30 minutes on weeks 3 & 4, and finally 40 minutes on weeks 5 & 6). This form of cycling will not only keep the workouts interesting but it will also prevent the body from permanently adjusting to a given length of the activity. Remember, that as soon as the body adapts, it will be tougher to reach the fat burning zone and therefore it will be harder to use aerobic exercise as weapon against fat.

Conclusion

So there you have it. Now whenever you think about aerobic exercise, you no longer have to fear two hour sessions in a machine or losing muscle mass provided you follow the basics of aerobic exercise.

See more at hugorivera.net



DAILY QUOTE

Happiness often sneaks in through a door you didn't know you left open.

John Barrymore 

Read more at brainyquote.com


Monday, July 29, 2013

Eat 30% more of this nutrient for decreased bodyfat


By Josh Bezoni & Joel Marion
Founders, BioTrust Nutrition

A recent study from the American Dietetic Association revealed that even though two groups of individuals ate the same amount of calories, individuals who at 30% more of one particular nutrient sported lower levels of body fat while the other group was clinically overweight and/or obese. Ouch!

What's this magical nutrient? Well, it's found in foods like:
  • Apples
  • Pears
  • Berries 
  • Beans
  • Avocado
  • Sweet Potatoes
  • Brown Rice
  • Artichokes
  • Sprouted Grain Bread
  • Oatmeal
  • Quinoa
  • Peas
  • Brocolli 
And a ton of other foods...

The nutrient is fiber, and I highly suggest getting your fair share (~30 grams a day) 'cause it packs a ton of benefits like:

**slowing digestion and gastric emptying to support stable blood sugar levels and decreased insulin output (this means more fat loss)

**signaling the release of hunger crushing hormones supporting feelings of fullness and appetite control

**promoting weight control independent of calorie intake (as the ADA study revealed)

Basically, it's one of those super nutrients that you should be aiming to consume with every meal, and it's found in abundance in most fruits, vegetables, and whole grains...so stock up, and eat up!

Fiber is also a critical nutrient in helping you stay "regular".

You see, constipation is not simply "not being able to go", or only eliminating once a week...that's severe constipation.  The truth is, a healthy digestive system should be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat?  If not, you are suffering from constipation, which will cause a build up of toxins and undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your digestive system and overall health...really bad stuff.  Just imagine all that rotted, disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

===> 4 tips for healthy digestion and regular bowel movements



DAILY QUOTE

Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits.

Thomas Jefferson 

Read more at brainyquote.com.



Friday, July 26, 2013

How This List Of Fat Burning Foods Will Boost Your Metabolism


What foods work great for fast fat burning?

We all understand that we need to eat our fruits and veggies because they have he highest vitamin and mineral content of any other food.

Did you know that these are the best foods for weight loss also?

Raw fruits and veggies carry a much larger content of vitamins and minerals than your cooked foods.

Heat during the cooking process damages the vitamin and mineral content and kills natural enzymes.

Vitamins and minerals give you the building blocks for your cells to stay healthy, and for your hormones to work properly which is why they are classified as foods that help to burn fat fast.

With the bad press that multi-vitamins have gotten recently, we should explore all possible areas for getting our vitamin and mineral requirements met naturally.

I’ve put together a list for you of some of the best raw foods with lots of vitamins and minerals to make your body healthy, your age decrease and your belly, butt and thighs to slim down.

When used in addition to a moderate amount of healthy organic grassfed meats, and some raw dairy products, it is possible to get our nutrients from diet. It is also important to note that some foods truly are ‘super-foods’ like green leafy vegetables or broccoli. That’s because they provide a significant amount of more than one nutrient per serving.

Here is your list broken down into vitamin/ mineral content:

Vitamin A
  • Any green leafy vegetables including Spinach
  • Peppers
  • Yellow vegetables like Squash
  • Dried Apricots
  • Tomatoes
  • Broccoli
  • Asparagus

Vitamin B group
  • Green leafy vegetables
  • Avocados
  • Mushrooms
  • Currants
  • Zucchini
  • Aparagus
  • Broccoli
  • Lentils
  • Blueberries
  • Seeds and nuts.

Vitamin C
  • Green leafy vegetables
  • Peppers
  • Broccoli
  • Parsley
  • Potatoes
  • Melon
  • Tomatoes
  • All berries

Vitamin E
  • Tahini
  • Nuts and seeds
  • Avocados

Vitamin K
  • Green leafy vegetables
  • Seaweeds

Iron
  • Avocados
  • Green Leary vegetables
  • Parsley
  • Dates
  • Dried apricots
  • Chickpeas (garbanzo beans)
  • Almonds

Calcium
  • Tahini/sesame seeds
  • Green leafy vegetables
  • Parsley
  • Broccoli
  • Almonds

Zinc
  • Sesame seeds/tahini
  • Almonds
  • Ginger
  • Eggs

Potassium
  • Bananas
  • Watercress
  • Mushrooms


For best results, eat 6-9 servings of these fast fat burning foods to your diet today.

Not only will you look younger, but you might be able to sqeeze into those skinny jeans again.





DAILY QUOTE

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.

Buddha 

Read more at brainyquote.com.


Have a nice weekend - I'll be back on Monday.