Smart Grain Picks

Matthew Kadey, MS, RD

 

When carb-conscious bodybuilders elect to send grains down the gullet, they should be particularly picky about which ones. Too many processed grain pick like bread and white pasta can send a six-pack packing.

Don’t confine yourself to oats or brown rice. You can select plenty of other whole grains with serious nutritional pedigree. Look for these healthful overachievers at health-food stores or well-stocked bulk shops.

Muscle-builder: Quinoa Flakes

This South American grain offers a smorgasbord of nutrients, including magnesium, folate, iron and essential amino acids. Quinoa is definitely a muscle-maker. Quinoa flakes are made by passing the grains through a roller to flatten them. Try them instead of oatmeal for breakfast.

Powerhouse Grain: Millet

Not just for the birds, millet provides a diverse array of vitamins and minerals, including magnesium. People who consumed the most magnesium were found by Portuguese scientists to have increased muscular strength. Mildly flavored and inexpensive, millet is believed to be one of the easiest grains to digest.

Superior Recovery: Black Rice

Scientists at Cornell University (NY) recently reported Chinese black rice — also called forbidden rice — is endowed with a variety of antioxidants, including the same anthocyanins found in blueberries. Such antioxidants are believed to help muscles mend after a stiff workout.

Fat-stripper: Spelt

A relative of wheat, spelt has a great chewy texture. This ancient whole grain is a fiber powerhouse, providing about 8 grams per cup (cooked volume). Bodybuilders often struggle to eat enough dietary fiber. This can be a problem since fiber helps prevent rapid rises in blood sugar, which may lead to cravings for junk food.

Testosterone Booster: Teff

Originating from Ethiopia, teff is the world’s smallest whole grain. The nutty-tasting, nutrient-packed germ is nonetheless a nutritional heavyweight with impressive amounts of fiber, magnesium, energy-boosting iron, and zinc. Zinc is vital for the production of testosterone, the body’s most important anabolic hormone. Teff can be cooked into a breakfast porridge that is similar in consistency to Cream of Wheat.

Cardio Corner

Cardio Corner: Go Back to Move Forward

Jim Stoppani, Ph.D

Knee injuries are a common problem for bodybuilders. If you’re getting over some knee issues, you may
 want to go backward when you do cardio on a treadmill or elliptical. Researchers from South Africa had 39 subjects with various knee injuries follow a rehabilitation program that involved either forward or backward pedaling on treadmills and ellipticals. The group going backward increased their aerobic capacity by 10% more than the forward group. The backward group also increased their quad and hamstring strength more. So if knee problems are holding you back, take the backward approach to not only better strengthen your knee but to keep up your cardiovascular fitness, which means better fat burning.

Why your Nutrition is more important than your Training

  Written by Goji Conway

Everyone should know the importance of setting training goals and determining how you are going to work towards achieving them! However how many people invest the same amount of time and effort to work out exactly what they are eating?
In order to achieve any training goal you should also be concentrating on setting goals for what you need to achieve in terms of your nutrition. It is obviously important to know exactly what you are doing when you get to the gym in order to stimulate your muscles to grow, increase your endurance or speed or lose body fat. However it vital that having done this you know how to give your body what it needs, in terms of Calories, Protein, Carbohydrates and Fats to make all of your efforts worthwhile.
It is a fact that the majority of people who train to improve themselves in sport in anyway, building muscle, losing body fat and everything in between concentrate solely on constructing a training routine. Obviously this is a very important step in achieving your goals, but even if you manage to develop a perfect, ‘bang-on’ routine that will deliver every bit of stimulus your body needs to develop, grow and transform you will still only be 30% of the way there!
Training (including scheduled rest in between) only accounts for 30% of your body transformation, muscle building, endurance gaining, and fat loosing success!
So why do people spend a disproportionate amount of time on routine construction, tweaking this, changing that and getting focused solely on training, training and more training? Even the poorest of training routines will deliver some results, at least in the short term. How else would you account for beginner’s initial metamorphosis? Teenagers that just walk into a gym one day and start lifting weights or decide to go out for a run, without any real thought for it, in just a few weeks have started to notice a difference in their physique or fitness.
Now, I am not suggesting you just ‘wing-it’, as in the example above, however if you are like the majority of trainees (as I once was), you probably need to spend a lot less time and preoccupation with your routine and a lot more on what you are providing your body to repair and grow following it.
It will come as no surprise then that the remaining 70% of your potential success is all wrapped up in your nutrition! The food you provide your body with, measured in calories and proportioned into macro nutrients (Protein, Carbs and fats) are what will make or break your training routine and make or break your goals.

Take for example the never ending search for most trainees – The elusive 6 pack! There are countless thousands of routines and pieces of equipment that train your ‘Abs’ for that all important 6 pack look, however you will never see those abdominal muscles if you have  a layer of body fat covering them! This will be obviously, predominantly down to fat loss as opposed to training and fat loss is predominantly down to what and how much you are eating! As the saying goes…..

Food is of course the only resource the body has to recover and repair its damaged muscles caused by training and to fuel itself with the energy it needs! The only other place it can get this from, if you are not providing enough, is in the form cannibalising its own fat storage and muscle tissue. This is obviously counter productive if you are looking to build muscle, strength, speed and endurance and will only last a very short period before you burn out and no longer have the energy to train effectively.
To build and maintain muscle it is imperative that you eat more calories than you need for basic functions and survival. Muscle tissue (any more than the body needs to work normally) is an extremely expensive investment for the body – basically it doesn’t want it!
We have evolved very little over the thousands of years we have been around and our body’s primary focus has remained the same throughout – that is to survive. The body doesn’t need huge amounts of muscle to do this! Large muscle mass is relatively useless for just surviving, but burns calories even at rest, so almost threatens our own survival when energy (food) is in short supply! Now body fat on the other hand is stored and retained easily, as the body can use this in times of famine and it cost nothing to keep hold of. This is generally why it is easier to put on fat than put on muscle……You need to give your body a ‘reason’ to build and hold onto that muscle. Eating a consistently high calorie, nutrient dense diet will give it that reason, especially after giving its muscles a very hard time fighting against heavy resistance !

Having established that we all need to concrete more on the amount and types of food we are consuming on a daily basis, the next stage is to work out exactly (or there about) how many calories we will need to our specific needs and more specifically where these calories will come from. Basically, what does this look like in practical terms?
To make it as easy as possible I have split the below sections you need into small, manageable step by step guides.
When I first realised that proper nutrition was the key I spent a great deal of time trawling through magazines, which to be honest just provided sample diets really, as opposed to how to determine what I really needed. The internet is also a wash with over complicate and pretty boring ways of working out how, what and why you need to eat. For a pretty straight forward subject it has, as everything in this world, been very overcomplicated. It doesn’t need to be complicated to the max – unless of course you are trying to sell a ‘wonder supplement’ that does it all for you by just drinking 6 shakes a day…..All you need to do is just work through the below stages in order and you will be much better informed, armed with some figures to take with you towards achieving what you want.

1. Determining your ‘Basal Metabolic Rate’ and Calorie starting point.
2. How much PROTEIN do you really need ?
3. Eating for Muscle gain (coming soon)
4. Eating for Fat Loss (coming soon)

How To Set An Effective Training Goal

  Written by Goji Conway

If you have never actually sat down before and set a ‘formal’ training goal it may seem a daunting task, and an easier way maybe just to ‘wing it’ and not bother with one. Well, the choice is of course yours, but…..Hopefully you have read my previous post on why you need to set goals !!

I’m not going to go over old ground here, but needless to say, setting goals, achievements, what you want to gain or lose and planning how to do this is the single most important element and investment in time you can make! If you follow my guidance below, in fact, it should not take much time at all to set a realistic and achievable goal that you can practically work towards everyday, taking the first, basic, fundamental steps, in the right direction, to achieving whatever you are training towards. If you don’t do this I will wish you all the luck in the world…..because quite simply you will just be guessing! Guessing what you need to do and guessing how to do it!!

You can do the below in just a few minutes, but the longer you take to carefully consider your answers the better and more realistic your results will be. The effort you put in at this stage will directly affect the results you get back! Okay – I fully appreciate this is the ‘boring bit’, this is not the ‘Gucci’ blood, sweat and tears bit of working out in a fancy gym, making loads grunting noises and basically shouting to everyone in the immediate vicinity ’ look at me…!’…..bit over dramatic? maybe! but I think you get the picture of what I am trying to say.
It’s the planning, the goal setting, the research and everything else that goes on away from the gym, behind the scenes, that makes all the difference to whether you achieve your goals or not….FACT!


When planning these goals it is best practice to write an overall ‘long term’ goal (your ultimate dream, goal, achievement) as well as a series of ‘short term’ goals (the stepping stones along the way to achieving this). Both these goals are compiled in exactly the same way following my guidance, using the S.M.A.R.T.E.R. model here.
In order to be effective your goals need to be……


Quite simply….Your goal needs to be very specific to what you want to achieve. think hard about what you ultimately want to achieve and record it! Don’t simply put lose weight or gain muscle. Record how much, be specific with figures or even cut out pictures from magazines or cut and paste them from the internet!


No-brainer really! Whatever your training goal you need to be able to measure or quantify your progress in someway. However there are still people visiting gyms, training hard and not recording a damn thing!! so when they ask themselves how effective their six month bulk has been or how much faster they are running 5 miles, they haven’t got a clue! if you can or wont measure your goal how do you know if its working?


Every goal you set needs to be achievable or there is just no point working towards something that will just never happen. Your goals need to be routed in reality to obviously make them achievable. However do not underestimate your abilities, aim high and be prepared to work hard and most transformation goals will be achievable given time.


Having a time frame for both your long term and short term goals is also vitally important. A long term goal could be a year, it could be a few months or it could be over a number of years, but it needs to have some kind of time limit placed upon it. Short term goals could be done on a weekly or monthly basis, whatever you feel is most appropriate to go towards making up the long term goal. You have got to be working to some kind of timescale – This also provides great motivation to work that little bit harder sometimes, when appropriate and not miss training sessions!


This is arguably the most important part of goal setting. Checking back to see how, if at all your performance could be improved to work more efficiently towards achieving your goals. At this point you could even find out that your goal is no longer relevant and will give you the opportunity to change it to something that is more suited to you at this time.


With experience the above model will become very easy to use and you will find it extremely useful to have and refer to. It does not have to be set in stone. You may find that as you progress, your priorities, goals and what you want to achieve change and so by making slight alterations to this document you can reflect these changes. However don’t not get hung up by trying to get this perfect, use it how it most benefits you, but spend some time on it and you will reap the rewards further down the line.
As always I will be on hand to assist you through any problems you may have by giving you advice or answering any questions about the above model.

Exercise to Lose Stomach Fat

The idea to exercise to lose stomach fat always we relate it with  crunches, situps, leg lifts, etc… and therefore (why not)get a six pack abs. But I had been ear some friend that told me he did 1000 crounches to lose his stomach fat first, and then, make another 500 just to burn the excess of fat and get a six pack abs. (CRAZY BOY!).
There are a lot of BAD information about it, people think that work hard is the key to see shocking results, and that’s right!, but you don’t need to kill yourself on the gym to lose stomach fat. What you are really looking for is the real exercise to lose stomach fat, I mean, what can be the better to get better results without keeping you all day long on the gym, or follow a strict diet that both can kill you in a week.

Principie of the Exercise to Lose Stomach Fat

Here is some good advice based in the main principle that can help you to learn how to lose stomach fat fast.
The first is keeping in mind that the muscles on the belly need to be stretched or keep them under tension, this way you can give them the strength they need to burn fat in this spesific area. So the principie here is: the balance.
Yes, if you submit to your body to balance efforts in this specific area, then you can get more strength in these muscles. But make 1000 counches daily is not the solution.
The whole body is an exact symmetry machine and that is why we can walk in a straight line without stumbling, the secret here will find the best exercise to lose stomach fat.

What Exercise to Lose Stomach Fat is the Best

To get better results to exercise our body and learn how to get a flat stomach fast follow this advice that can save tons of hours on the gym. This “abs workouts” are not directly “abs exercises” but can boost your efforts.
1a. Renegade Dumbbell Rows.
1b. Front Squats with Barbell.
1c. Mountain Climbers on Floor.
A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval instead of “reps”, it’s mean, you can have a better fat-burning workout with 30 secons with this workout exercises in particular.
Renegade Dumbbell Rows
In this Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. It’s True… you’ll feel it in the abs!

Front Squats with Barbell
This one are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.
This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you’ll feel this one in the abs too.
Mountain Climbers on Floor
By starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each “tri-set” before repeating.
This are some of ones exercise to lose stomach fat that are more effectibly with a lot of fat burning metabolic effects, and this are not any direct abs exercise! If you follow this THREE simples examples you can achieve more results in the short term goals.

xtreamehealth.org  is a blog written by different kind of real professional persons where you can find the best advice to improve your lifestyle and providing the best quality info that help to understand better what you are looking for to achieve your goals. If you’re ready to go further, You can start here right now…Cheers!

The Benefits of Multi-Joint Movements

How many times have you been in the gym and seen the same people doing the same types of workouts every day?  That’s probably the majority of the people in the gym.  It usually consists of traditional training methods which focus on isolated movements (an exercise that targets one muscle group, such as a bicep curl) for three sets of 8-10 repetitions.  Although effective, this is not the most efficient type of workout. 

A workout consisting of all isolated movements is very time consuming.  Multiple exercises are required to ensure that all muscle groups are trained.  By working 2-3 muscle groups per day, this regimen could easily take 3-4 days.  I know because I used to train this way. 

Additionally, training in this fashion can become boring and monotonous. 

Over the past few years, multi-joint movements have become increasingly popular.  Cross-fit is becoming a household term.  This simply refers to exercises that incorporate multiple muscle groups, such as power cleans, burpees and countless others.  Below are some of the benefits of this type of training regimen.

More Efficient Use of Time

With multi-joint movements, you can accomplish more in less time.  You can work multiple muscles with one exercise routine versus using several different workout routines.  As an example, a combination of a squat and shoulder press targets the quadriceps, hamstrings, glutes, shoulders and triceps.  Imagine how long it would take if you performed isolated movements on each of those muscle groups.

Burns More Calories

Because multi-joint movements involve the use of multiple muscle groups, more calories are burned.  Isolation only targets one muscle, so fewer calories are burned.  Using the squat/shoulder press example above, several muscle groups are involved which requires a high level of energy expenditure, i.e. calories. 

This increased energy output also raises the heart rate much quicker than isolated movements.  Not only are you getting the benefits of resistance training, but you’re also getting the cardio-respiratory benefits.  This is especially beneficial for those looking to tone and improve endurance. 

Simulates Real Life Movements

In real life, muscles typically work in groups.  It is rare when daily movements isolate one specific muscle.  Multi-joint exercises simulate activities performed in our daily lives.  Things such as carrying groceries up stairs, lifting items to a high shelf, bending, twisting and going from a seated position to a squatted position are all things that are imitated with multi-joint movements.  Essentially, this type of workout regimen helps us perform better in our daily lives.  It helps improve coordination and balance since it requires multiple muscle groups to function together.

Increases Workout Diversity

One of my favorite things about multi-joint exercises is the diversity.  There are hundreds of ways to combine exercises to incorporate multiple muscle groups.  Just to give you a few more examples:  bench press and leg raise, lunge and bicep curl, dead lift and shrug.  The possibilities are endless, which helps make the workout interesting.  Every day is different which helps prevent boredom and reaching a plateau.  If the workouts are interesting, typically you’ll be more enthusiastic about doing it.  If you’re enthusiastic, you’re more energetic, which improves your workout performance.  See the pattern?

For more information on fitness and wellness, visit www.NoXJustR.com.

Why Complex Carbs Are Your Body’s Best Friend

“Fat burns in the flame of carbohydrates” is a well-known quote that seems to have gone out of fashion ever since ultra high-protein/low carb diets became trendy. Yet, while trends come and go, the one truism you can ALWAYS count on is that complex carbs are your body’s best friend!
Since all carbs aren’t created equal, it’s important to note the differences between complex carbs and simple ones.
Complex carbohydrates come from the starch and fiber in whole grains, legumes, potatoes and root vegetables. Simple carbs include the simple sugars found in most fruits, milk, honey, sugar, beer, etc. Since fiber-rich complex carbs take longer to digest while simple carbs are quickly digested, they help you feel full longer and are therefore vital for weight loss. In addition, complex carbs help stabilize your blood sugar and play a key role in preventing ‘the afternoon crash’ so many people experience daily.
As a fitness trainer and nutritionist, I’ve heard many a new client lament about ‘the evils of carbs’ and the endless reasons why they shun them. What these new clients tend to have in common is they’re perpetually overweight, lethargic and constantly hungry. Consequently, it’s my job to relay this message: Complex carbs are your body’s best friend because fat really does burn in the flame of carbohydrates!
Since most of these new clients have tried countless fad diets yet remain as heavy if not heavier than ever, they must 1st accept the fact that the percentage of people who regain the weight they’ve lost on low carb/high protein diets is astounding due to 3 key factors:
1. You’ve lost fat-burning muscle and lowered your metabolism.
2. You’ve re-gained the healthy fluid lost via glycogen depletion.
3. All deprivation diets are impossible to maintain long-term and set you up for the yo-yo diet syndrome, more body fat, et al.
If they’re still not convinced that complex carbs are a staple of all healthy nutritional programs, I bid them the following:
◦   They provide fuel for all daily activity including basics like shopping/working plus aerobics, weight training, etc.
◦   They’re the primary fuel for the central nervous system which can not fully function without them.
◦   Carbohydrates are metabolic primers that are absolutely necessary to completely burn fat!
◦   When insulin levels are chronically too low as with very low carb diets, muscle protein breakdown increases and protein synthesis stops.
◦   Your metabolism adapts to prolonged low carb/high fat/high protein diets and significantly decreases over time.
◦   Unlike high glycemic index simple carbs that set you up to crash and constantly crave them, complex carbs are rich in fiber, low on the GI and vital to your overall health.
At this point, most of my former anti-carb clients are not only sold on trying my ‘Complex Carb Challenge” for 1 month, they’re begging me to tell them the best way to get them. And this is what I tell ‘em:
1. Uncle Sam Cereal is a MUST (wheat allergies aside, of course). Loaded with fiber, protein, omegas and more, it’s something I’ve eaten daily for a decade and also highly recommend to clients, family and friends.
2. Sweet Potatoes, Broccoli, Asparagus, Mushrooms, Beets and Cauliflower are other good sources of complex carbohydrates.
3. Legumes (aka Beans) double as a complex carb plus an excellent source of lean low-fat protein.
4. Barley, Quinoa, Bulgur, Brown Rice, and Oats contain healthy fiber, fats, minerals, vitamins, enzymes and photo-chemicals.
5. Citrus Fruits are complex carbohydrates that provide a myriad of benefits including cancer and heart disease prevention.
So what are YOU waiting for? Start the New Year right by embracing complex carbs because they really are your body's best friend!
Yours in fitness & health,
S. Hughes
________________________________
About the author: Founder Planet Shark Fitness … As a certified fitness trainer, nutritionist, and health and wellness consultant, Ms. Hughes provides personal fitness training, weight loss programs, nutrition consultations, private chef services, and healthy one-on-one grocery shopping for men and women of all ages.

12 Rules to Dropping Weight

Millions of people will embark on New Year’s resolutions of dropping weight and becoming healthier in the New Year. Here are my nutritional rules to help you get there. Print it. Superglue it to your fridge. 

Depression and Blood Protein

Blood Protein Linked to Depression, Study Finds

 

MONDAY, Dec. 24 (HealthDay News) -- People suffering from depression or psychological distress appear to have higher than normal blood levels of C-reactive protein (CRP), an indicator of inflammatory disease, according to new research from Denmark.
Previously, CRP has been linked with an increased risk for heart disease.
"People with increased CRP have a two- to threefold risk of depression," said lead researcher Dr. Borge Gronne Nordestgaard, from Copenhagen University Hospital.
Whether increased CRP is a cause of depression or only a sign of it isn't known, he noted. "We can't really say what is the chicken and what is the egg," Nordestgaard said.
And whether lowering CRP will help relieve depression isn't clear, he added.
Nordestgaard noted that increased levels of CRP are associated with people "with an unhealthy lifestyle -- obese people and people with chronic diseases." But their findings held even when they accounted for these factors.
For the study, published online Dec. 24 in the Archives of General Psychiatry, Nordestgaard's team collected data on more than 73,000 adults who took part in population studies in Copenhagen. Specifically, they looked at self-reported antidepressant use, antidepressant prescriptions and hospitalization for depression.
Among people taking antidepressants, the odds of also having high CRP levels were almost three times higher than for those not taking these drugs, the researchers noted.
In addition, elevated CRP levels were associated with more than doubled odds of hospitalization for depression.
More than 21 million Americans suffer from depression, a leading cause of disability, according to Mental Health America. Earlier studies have suggested that low-grade systemic inflammation may contribute to its development, the researchers noted.
Even though someone suffering from an inflammatory disease might not show symptoms, it is possible that it could lead to depression, Nordestgaard said.
Not everyone agrees with Nordestgaard's conclusion. One expert said that because the study results are based on cross-sectional analyses, it is impossible to determine whether CRP levels cause depression.
"In other words, simply finding a connection between inflammation and depression, however strong, says nothing about the underlying mechanism that connects them," said Simon Rego, director of psychology training at Montefiore Medical Center/Albert Einstein College of Medicine in New York City.
For example, the inflammation may lead to depression, depression may lead to the inflammation, or the association might be caused by a third and entirely different factor, he explained. "Clearly, more research is needed to establish the direction of the association between CRP and depression," Rego said.
Another expert agreed.
"I am not certain what clinical utility this study will have," said Dr. Bryan Bruno, acting chair of psychiatry at Lenox Hill Hospital in New York City. "It's clear they are not establishing a causative role between elevated CRP and depression."
"The study does, however, remind us that there is a biological basis for depression," Bruno said. "It reminds us just how much a brain disease depression is," he said.
More information
For more information on depression, visit the U.S. National Institute of Mental Health.

5 Nutritional Habits That Boost Fat Loss

Published on 23 December 2012 by 

You can exercise every day and still not lose body fat if you’re not eating properly. Sure, exercise burns calories – and if you work out at a high-intensity, it boosts your metabolism for hours afterwards, but that won’t compensate for too many trips to a fast food restaurant. If you wonder why you’re exercising religiously and not losing body fat, take a closer look at your diet. If your sweet tooth is getting the best of you or you’re nibbling on too many empty calorie snacks, you’re setting yourself up for failure. Need some guidance? Here are five nutritional habits that’ll help you get better results from your fitness program.
Eat Protein at Every Meal
Protein is not only important for supplying your hard-working muscles the amino acids they need to build lean body mass, it also boosts satiety and gives your metabolism a boost since it requires more energy to break it down. Emphasize protein sources that have a high biological value. When you choose protein source with a high biological value, your body can use a greater percentage of it to build lean body mass –and you’ll get more “bang for your buck.” Protein sources with the highest biological values are eggs, egg whites, chicken, turkey and fish. Lean beef and cow’s milk also have relatively high biological values. Eat a small amount of lean protein with every meal or snack to boost satiety and fire up your metabolism.
Make Friends with Fiber
Fiber slows down how rapidly foods are digested and absorbed, leading to a less pronounced and prolonged insulin response. You don’t want too much insulin hanging out in your bloodstream since insulin promotes fat storage. Eating fiber at every meal blunts your body’s insulin response and increases satiety so you eat less. A number of studies show that fiber helps with weight loss, so fiber can be your friend when it comes to controlling your weight and your appetite. Fill up on fiber-rich vegetables and use them to replace starchy dishes at mealtime. Vegetables are an excellent source of cell-protective antioxidants too.
Eat Starchy Carbs at the Right Time
If you want to eat a bowl of pasta or crave something sweet, know when to eat it. The best time to enjoy simple carbs is within an hour after a workout – and make sure you combine it with some protein. The simple carbs boost insulin levels at a time when you need to feed your muscle cells with amino acids to help you repair muscle tissue and build lean body mass. Insulin helps to unlock the door of the muscle cell and let amino acids in – but don’t overdo it. Overloading on simple carbs after a workout elevates insulin levels for longer periods of time, making it more difficult for your body to burn fat after a workout. Around 0.5 grams of carbs per pound of bodyweight within an hour after working out is about right. Limit the number of low-fiber carbs you eat otherwise.
Don’t Drink Your Calories
Liquid calories add up, and they’re not as filling as solid food. Why waste your calories sipping a high-calorie beverage? Save it for something more satisfying. Coffee, green tea and water with a little fresh fruit squeezed into it is almost calorie-free and will solve your hydration problem without adding unnecessary calories. “Coffee” doesn’t mean a frou-frou drink at Starbucks with 400+ calories. Stick with coffee with a little added milk or dairy-free milk alternative. If you like it sweetened – use a calorie-free sweetener like Stevia.
Think Out of the Package
Packaged foods, convenience foods and fast food should top the list of foods to avoid. Most are low in fiber, high in salt and sugar and weak in the nutrition department. Select foods based on their nutritional density and fiber content. When you’re watching your calories, every calorie counts from a nutritional standpoint. Don’t let empty calories make up even a small percentage of your diet. You’ll be all the healthier for making this choice.
The Bottom Line?
If you follow these five suggestions, you’ll create a more favorable metabolic environment that will help your body burn more fat and you won’t feel hungry all of the time. Instead of thinking in terms of calorie restriction, focus on making the right food choices. Combine that with a well-planned workout program and watch those pounds come off.

ACAI PROVES ITS PROWESS

Jim Stoppani, Ph.D

Acai berries, native to Central and South America, have rapidly exploded in popularity due to claims that they do everything from cure cancer to make you smarter. Yet most of these claims have been based on anecdotal reports and urban myth. Now new research proves that the acai berry can back up some of these claims. The graph shows the percent reduction in cholesterol and blood glucose levels when subjects were given 200 grams (7 ounces) of acai berry pulp for one month. They also noted lower insulin levels in those consuming the acai berry daily. Not only does this suggest that a daily dose of acai berry can help to reduce the risk of heart disease and diabetes, but it may also aid fat loss by keeping insulin levels low and steady.
THE DOSE OF 7 OUNCES THAT THE RESEARCHERS GAVE THE SUBJECTS IS FAIRLY EXCESSIVE AND WOULD ADD A LOT OF CALORIES AND CARBS TO YOUR DIET. WE SUGGEST YOU GET IN ABOUT 1–3 OUNCES OF ACAI BERRIES DAILY, SUCH AS WITH BREAKFAST AND YOUR PREWORKOUT SHAKE.

Aerobic Exercise Boosts Brain Power

Dec. 13, 2012 — The physical benefits of regular exercise and remaining physically active, especially as we age, are well documented. However, it appears that it is not only the body which benefits from exercise, but the mind too. The evidence for this is published in a new review by Hayley Guiney and Liana Machado from the University of Otago, New Zealand, which focuses on the importance of physical activity in keeping and potentially improving cognitive function throughout life. Their review is published online in the Springer publication Psychonomic Bulletin & Review.

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A certain amount of mental deterioration is expected with advancing age. However, this may not necessarily have to be the case as particular aspects of cognitive function such as task switching, selective attention and working memory among others, all appear to benefit from aerobic exercise. Studies in older adults reviewed by the authors consistently found that fitter individuals scored better in mental tests than their unfit peers. In addition, intervention studies found scores in mental tests improved in participants who were assigned to an aerobic exercise regimen compared to those assigned to stretch and tone classes.
Interestingly, these results were not replicated in children or young adults. The one area where physical fitness or regular exercise was found to have an effect on cognitive function in these age groups was for memory tasks. Both the updating of working memory and the volume of information which could be held was better in fitter individuals or those put on an aerobic exercise regime. The authors comment that despite physical fitness not affecting all areas of cognitive function in younger people, evidence is mounting that just because they are in their prime developmentally does not mean that they cannot benefit from regular exercise.
In older generations, the evidence for improvement in cognitive function is insurmountable. The types of tests of cognitive function reviewed here are important in showing that exercise may attenuate age-related decline for specific tasks. For example, it has been found to positively affect mental tasks relating to activities such as driving, an activity where age is often seen as a limiting factor.
The authors conclude that engagement in exercise can provide a simple means for people to optimize their cognitive function. They add that more research into the effects of exercise on young adults and children is required. However, they say that "the indications reported thus far -- that regular exercise can benefit brains even when they are in their prime developmentally -- warrant more rigorous investigation, particularly in the context of society becoming increasingly sedentary."

Training for Mass

By

Dave Tate

Published: December 20, 2012

I have had the opportunity to train at Westside for the past 10 years. What I discovered when I first arrived was that all the members had incredible muscle thickness. The thickness through the upper back and triceps was among the thickest I had ever seen in any gym. The second thing I noticed is that the majority of the lifters competed in the heavier weight classes (242, 275, 308, SHW). When I asked Louie about this, he replied, “If you want to lift big weights then gain weight.” I took this advice to heart and over the next couple of years, my weight jumped 30 pounds while maintaining the same body fat level. This was accomplished by using the max effort method, the repeated effort method, the dynamic effort method, and increasing work capacity.
Most of what I have read about gaining mass has always centered on using submaximal weights to failure. A typical set and repetitions always seems to be in the range of 3 to 5 sets of 6 to 10 repetitions. The exercise choice is always broken down by body part and averaged between four to five exercises per body part. Basically, just blast the muscle and they will grow.

Repeated Effort Method

The training method used with this system is known as the repeated effort method. The repeated effort method involves lifting a non-maximal load to failure, where only during the fatigued state maximal numbers of motor units are recruited. While this is a very important method by which to increase muscle tension, it also has its limitations. We all have read that for this method to really be effective, we should gradually try to increase the weight we are using in a progressive overload fashion. For example, if you are performing 3 sets of 8 repetitions with 315 pounds in the bench, then you should gradually increase the weight over time. The downfall to using this method exclusively is that all strength is based upon your level of absolute strength. Using the same example, your absolute strength will allow you 315 pounds for 8 repetitions. Until your level of absolute strength is increased, your progress will stagnate. What is needed then is a way to increase absolute strength to coincide with the repetition method. These methods are known as the maximal effort and dynamic effort methods.

Maximal Effort Method

The best way to increase your level of absolute strength is with the use of the maximal effort method. This method is considered superior for both the increase of intramuscluar and extramuscular coordination. The reason this works so well is that the muscles and central nervous system will only adapt to the load that is placed upon them. The implementation of this system involves the use of maximal weights for one to three repetitions. It has been proven that weights over 90% elicit the best gains in strength but will quickly lead to neuromuscular shut down after one to three weeks (depending on the exercise and athlete). When using this method, it is important to only choose one exercise per workout and to use this exercise in a two-week rotation. This means that after the second week, switch to a different exercise. Because of the quick rate of over training, it is important to switch the exercises being used. For the advanced athlete, it can be as often as every week. Some of the best movements to use with this system are basic compound movements such as the squat, good morning, and deadlift. Any version of these movements will work just as well, if not better. Westside uses over 300 different types of max effort exercises, all based around these three basic lifts. Some of the variations include:

1. Good Mornings suspended by chains
2. Low Box safety squat bar squats
3. Deadlifts off pins
4. Low box squats with the use of a manta ray or front squat harness
5. Cambered bar good mornings
6. Deadlifts pulling against bands

Dynamic Effort Method

Another important method involved in gaining maximal muscle mass and strength is the dynamic effort method. This method involves lifting non-maximal weights with the greatest speed possible. This method of training is great for increasing the rate of force development and explosive strength and also has a great demand on the central nervous system. The two best exercises for this method are the box squat and the bench press—two exercises that are regarded by many as the best for overall strength and mass development. The box squat is executed by performing your squats down to a box, then pausing and returning in an explosive fashion. This is training in a static-dynamic fashion which has been shown to have a positive effect on the development of explosive strength. The sets and repetition pattern for these two exercises are 8 sets of 2 repetitions for the squat and 8 sets of 3 repetitions for the bench press. The percentages of weight to be used are 50-60% for the bench and 60-70% for the box squat. For this method to stress the CNS maximally, you must apply 100 percent effort to the bar. For example, if you bench press 400 pounds and are training with 200 pounds, then you have to apply a 400-pound of force to the bar.

Increasing Work Capacity

The final component of any mass building program is the idea of increasing work capacity. Siff and Verkhoshansky define work capacity in the text Super Training as, “the general ability of the body as a machine to produce work of different intensity using the appropriate energy systems of the body.” The trick to increasing work capacity is to do it in away to avoid over training. The state of over training can halt progress in its tracks and actually send you on a downhill slide. The old way of increasing work capacity was to just throw in more exercises and more sets. This is the mentality of most strength athletes: “more is better.” Well, more is better in some cases, as long as the more is built on a solid base. When you try to do more work than your base can carry, then the base will fall out. One way to increase your base, or your GPP (general physical preparedness), is with the use of a dragging sled. The sled is prescribed for both the upper body and lower body. With special straps, you can perform front, side, and rear lateral raises, as well as ankle dragging where the straps are around your ankles and you drag the sled by walking forward. This movement is great for the hip flexors and abdonimals. This exercise alone has brought up my own abdominal strength after being stagnated for over two years with conventional abdominal exercises.

Sample Training Week

Monday:

• Good mornings (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps becomes difficult, drop the reps to one and keep increasing the weight until a one-rep max is reached.
• Close-stance low box squats: 4 to 5 sets of 5 reps
• Reverse Hypers: 4 to 5 sets of 8 reps
• Hanging Leg Raises: 6 sets of 6 to 8 reps
• Sled Dragging: Forward dragging—2 trips of 200 feet; Ankle Dragging—2 trips of 200 feet

Wednesday:

• Close-Grip Bench Press: (using the maximal effort method): Start with a light weight and work up in weight using sets of three reps. When three reps become difficult, drop the reps to one and keep increasing the weight until a one-rep max is reached.
• Barbell Triceps Extensions: 6 sets of 5 to 8 reps
• One Arm Dumbbell Presses: 4 sets of 10 reps
• Barbell Rows: 4 sets of 6 reps
• Sled Dragging: Forward raises—2 trips of 200 feet; Rear Rises—2 trips of 200 feet

Friday:

• Box Squats: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one-rep max. Perform 8 sets of 2 reps in an explosive fashion. Rest only one minute between sets
• Lunges: 5 sets of 5 reps each leg
• Reverse hypers: 5 sets of 5 to 8 reps
• Pull Down Abs: 5 sets of 6 to 8 reps
• Sled Dragging: Forward dragging—2 trips of 200 feet; Ankle—Dragging: 2 trips of 200 feet

Sunday:

• Bench Press: (using the dynamic effort method): warm up to a weight that is 60 to 70 percent of your current one-rep max. Perform 8 sets of 3 reps in an explosive fashion using three different grips. Rest only one minute between sets
• Dumbbell Triceps Extensions: 6 to 8 sets of 10 reps
• Pushdowns: 3 sets of 10 reps
• Rear Deltoid Dumbbell Raises: 3 sets of 10 reps
• Dumbbell Rows: 5 sets of 8 reps
• Sled Dragging: Forward dragging—2 trips of 200 feet; Ankle—Dragging: 2 trips of 200 feet

By applying these principles, the average weight gain at Westside has been 30 pounds in the first year alone for many of our lifters. As a bodybuilder or strength athlete, it is important to apply the methods of maximal, dynamic, and repeated effort while constantly pushing up your work capacity. Without this combination, progress is limited. Always remember that the past never equals the future as long as you keep changing the methods of the past.
So what are you waiting for? Get to the gym!

Bodybuilding Myths Debunked

1. You can't grow without eating ridiculous amounts of protein.

While it's true for bodybuilders who are already gigantic, if you're
just starting out training or don't have aims that are too lofty,
you can achieve at least a certain amount of growth just by training
ith your normal diet. It's advisable to eat additional protein, but
not paramount to see results.

2. Bodybuilding is all about genetics.

Yes, good genetics can give you an edge over the competition, but at
the same time it's possible to overcome your genetics through hard
work and a proper diet. You can be a successful bodybuilder, even a
professional one, without having magic genetics. If anything your
lesser DNA will teach you to work harder than the competition.

3. The more you train, the more you'll grow.

In fact as you get larger you actually need to start increasing the
amount of time you rest, not the amount of time you train. It's
through rest that your muscles repair the damage done during a
workout and so rebuild them bigger and stronger than they were
before. It just means your workouts need to be intense while
you're doing them.

4. Some professional bodybuilders aren't on steroids.

Some professional bodybuilders claim they aren't on steroids leading
to applause and adulation. In the case of the tested and natural
competitions this is probably true. However, every bodybuilder you
see in Flex and every bodybuilder at Mr Olympia is on steroids
without fail. While hopefully this will change in the near future,
for the time being don't believe anything different.

5. Bodybuilders aren't necessarily strong.

A lot of people come to me with the bizarre hypothesis that
bodybuilders' muscle is somehow not as strong as it looks, that
it's somehow "just for show". This concept baffles me, how do they
think the bodybuilders got to look like that? From arranging
flowers? Building muscle involves lifting large amounts of weight
which in turn requires strength, it's quite simple.

6. When you give up bodybuilding it turns to flab.

This just plain isn't true. Fat and muscle are two completely
different substances and there's no way one can be converted to
the other. When you stop training your muscles will get smaller
over time, but if you adjust your calorie intake you will not
get fat.

Female Weight Training Myths

5 “Toning” & Female Weight Training Myths That Must Die

By Flavia Del Monte, R.N., C.P.T., C.N.

Myth #1 – Toning is not “firming up the muscle”

The Facts: Muscle is already firm. There is no such thing as a soft flabby muscle only soft flabby fat.  Muscles do not go from soft to hard or hard to soft – they shrink, grow or stay the same size.
Muscles can get weaker or stronger. Muscles themselves do not “firm-up” or “tone”.   There is no such thing as a “toning exercise” and your abdominals don’t tone themselves by doing 100 crunches!

Myth #2 – Toning is not a result of just burning fat

The Facts: Toning is in fact a two-step process.  Burn fat and add lean muscle.  All the healthy bodies you find attractive are shaped by muscle and covered by a healthy layer of fat that smoothes it out to a shapely appearance.  You must dedicate a phase of your year to gain 3-5 pounds of lean muscle so your butt looks round, your legs look trim and your shoulders and arms are sculpted.  Plus, adding just one pound of calorie-burning muscle revs up your daily metabolic rate.  For every pound of muscle you add you’ll burn an extra 50 calories a day or 250 calories a week or 91,250 calories a year!  You need to burn about 3500 calories to lose one pound so just one pound of new muscle can help you keep off 26 pounds of fat a year! That’s insane and now you know why females who lift weights have an easier time staying lean! In a moment I’ll show you how to gain muscle…

Myth #3 – Toning is not a result of just adding lean muscle

The Facts: Again, toning is a two-step process.  Add lean muscle and burn fat.  Don’t be fooled into thinking that by just adding 3-5 pounds of lean muscle, you’ll never have to watch your diet again. Muscle certainly increases your metabolic rate to help you maintain your weight but you need TRUE metabolic workouts that have a huge AFTERBURN and calorie burn or else you’ll never have the muscle definition underneath the layer of fat! Once the fat is removed and you’ve added some muscle, you’ll find it much easier to maintain your lean physique.

Myth #4 – Toning is a result of low weight, high reps and lots of bodyweight exercises.

The Facts:  Somehow the media has convinced you that if we just do bodyweight exercises or light weights for high reps, your muscles will magically take on a beautiful shape without growing or bulging.
Training with light weight, higher reps and primarily bodyweight exercises is not wrong but you must understand it results in myogenic muscle tone, which is not the muscle tone that results in killer definition and curvy body parts.

Myth #5 – Heavy weights will make you look “bulky”. 

The Facts:  Eating too much food will make you look bulky! Your muscles grow on calories so as long as you manage your calories, you’ll manage your weight and shape.
Again, the media has detoured your progress by having you believe that if you challenge yourself with moderately heavy weights, your body will take on a bulky and unfeminine appearance.  If you believe this, you probably still believe in the Easter Bunny & Santa Claus!
Women need to trust that building minimal amounts of lean muscle speeds your metabolism, burns fat and the most important factor to having a shapely body.  Muscle is what gives the shape to your body!
Plus, most women don’t produce enough testosterone to bulk up from a few gym sessions a week. God didn’t intend women to look like men (go figure), so he made the chemistry of each gender’s respective bodies different.  (Can I get an amen?) In fact, most women produce 10-30 TIMES less testosterone than men and most men have a hard time bulking up! A big, bulky body is only attainable via one means: steroids.

Statin drugs

Statin drugs: Dangers and Alternatives

The potential dangers of statin medications are back in the news as a new study published in the Journal of Diabetes has revealed a clear association between statin use and peripheral neuropathy in those 40 years of age and older. This latest study follows closely on the FDA’s decision earlier this year to require statin drug manufacturers to add "memory loss" as a potential side effect of this lipid-modulating medication family. Case reports of statin-induced peripheral neuropathy have been acknowledged for quite some time now but recently larger studies have been confirming this not-so-rare and exceptional side effect.  Of particular interest and certainly something the clinician should be aware of is that some of the nerve damage being experienced by users of the drugs is below observational and or experiential levels. In other words, nerve damage could very well be occurring without either the patient or clinician being aware of it.
Looking into the “cholesterol myth”
With the increased concern of severe adverse reactions and the understanding of the necessary and important role that cholesterol plays in human physiology, we perhaps may have to re-evaluate the risk to benefit ratio of using this class of drugs. This naturally leads to the discussion of the “cholesterol myth” and its true relevance as a primary cardiovascular disease risk. For example C-reactive protein, a marker of systemic inflammation, has been shown to be a more valid indicator of cardiovascular health and subsequent mortality. Another study states that, “Apolipoprotein B (apoB) and apolipoprotein A-I (apoA-I) are thought to be better predictors of acute myocardial infarction than total cholesterol and LDL-cholesterol.” 
Possibly most concerning of all is the title of a study from the University of Ontario that states, “The mainstream hypothesis that LDL cholesterol drives atherosclerosis may have been falsified by non-invasive imaging of coronary artery plaque burden and progression.”
In light of the above, it may not be surprising that many studies have elaborated on lower levels of cholesterol being associated with increased mortality,  while a recent Norwegian study recommends a re-evaluation of cholesterols role as a risk factor in cardiovascular disease, even concluding, “This is especially true for women, for whom moderately elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial.”
Additionally, many studies have demonstrated a connection between low cholesterol levels and various forms of violence and states of mental imbalance and ill-health.
Another interesting study concluded that higher serum levels of cholesterol were associated with lower occurrence and or progression of Parkinson’s disease.
Past blogs have discussed the relevance of telomere length and longevity. In the following study, telomere length was positively associated with LDL and cholesterol levels.
While the paradigm of high levels of LDL cholesterol being a risk factor for cardiovascular disease has been well entrenched in the medical community for quite some time, it is understandable that a reconsideration and re-evaluation of its role in human health may be anathema to most present day cardiologists and clinicians. There is little doubt however of the potential health risks involved in using statin drugs long-term.
The next blog will provide an over view of substances and compounds that have been shown to be clinically efficacious in modulating blood lipids while minimizing adverse reactions and at the same time, improving all around human health.
by Michael Fuhrman D.C.

5 Ways To Effectively Treat Minor Depression

This article is to be used for informational purposes only. The information contained herein should be used as, in place of or in conjunction with professional medical advice relating to the treatment of depression. Anyone who notices the symptoms of depression, or believe that they may have a problem, should consult a physician for a proper diagnosis and/or treatment recommendation.

$ Consider adopting a pet. Studies have shown that individuals who own pets, including cats or dogs, live a happier and healthier life. The reason is because pets provide companionship and unconditional love, which is one of the reasons that they may help to eliminate minor cases of depression and/or stress.

$ A regular fitness regimen may help to treat depression, including walking or a leisurely jog. Experts believe that walking for 30 minutes each day may help to ease stress and anxiety, which often lead to depression, and may also improve cardiovascular health.

$ Find a hobby that you enjoy. If you have too much time on your hands, consider volunteering at a local hospital or becoming involved in some type of community activity that offers you personal satisfaction and enjoyment. After all, busy hands are happy hands.

$ The loss of sleep is one of the leading causes of stress and anxiety, which are directly related to depression. In order to improve the quality of your sleep, make sure that your mattress is comfortable, along with your pillow. It may also help to keep your bedroom at a comfortable temperature so that you can sleep soundly through the night without being disrupted by hot or cold temperatures. And finally, the use of portable air filters will help to remove allergens in the air and will leave your room with a feeling of cleanliness. This may help to ease allergies, which often disrupt sleep and can lead to anxiety throughout the day.

$ Consider the cause of your depression and try to remove it from your life. Whether it be a job or a relationship, you may be able to effectively eliminate the depression by getting away from the cause. If your work is stressful because of the amount of hours spent on the job, consider cutting back on overtime in exchange for more enjoyment at home and with family. If your schoolwork is too demanding, consider evaluating your courses and which are most important for your education. If a relationship is what has you in a rut, consider a counseling session for couples or talk with your partner about whatever it is that’s troubling you. If the problem is too great to work through, consider some time apart to reevaluate your relationship and see if the depression eases after a trial separation.

Exercise Can Extend Your Life

Exercise Can Extend Your Life by as Much as Five Years

Dec. 11, 2012 — Adults who include at least 150 minutes of physical activity in their routines each week live longer than those who don't, finds a new study in the American Journal of Preventive Medicine. Promoting the years of life that can be gained from moderate activity may be a better motivator to get Americans moving, said study author Ian Janssen, Ph.D., of Queen's University in Ontario, Canada.

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Janssen and his team used data from the National Health and Nutrition Examination Survey, the National Health Interview Study mortality linkage, and U.S. Life Tables to estimate and compare the life expectancy at each age for adults who were inactive, somewhat-active and active. "Active" was defined as doing at least 150 minutes of moderate activity per week.
They found that men at age 20 were estimated to gain as much as 2.4 years of life from moderate activity. Women at age 20 gained about 3 additional years from engaging in moderate activity. The biggest benefit from physical activity was seen in non-Hispanic black women, who gained as many as 5.5 potential years of life.
Janssen hopes the positive message of the study can help health officials better relay the importance of exercise to the public.
"Research has shown that the health messages that have the greatest effect on changing people's behaviors need to be easy to understand, specific to the individual, and be phrased in a gained-framed and positive manner," he explained.
"The messages on longevity gains associated with physical activity that were developed in this paper meet all three of those characteristics," Janssen added. "That is, people will understand what it means if you tell them they will live 2½ years longer if they become active."
Sara Bleich, Ph.D., assistant professor of Health Policy at the Johns Hopkins Bloomberg School of Public Health, said presenting the issue as "years of life gained" versus "years of life loss" raises the classic issue of the carrot or the stick, that is, when it comes to behavior change, do people prefer to be rewarded or penalized?
"For healthy behavior changes such as dieting or smoking, rewards have been shown to effectively motivate behavior change," she continued. "From the current research, it is unclear whether rewards or penalties are more effective at motivating behavior change, but it is clear that rewards do work."

Are you getting your Vitamin B

Vitamins are chemical compounds the body cannot make itself and that must therefore be supplied. Besides fat, carbohydrates, proteins (amino acids), minerals and trace elements, we must ingest these with our foods or with supplements.

Vitamin B complex comprises a number of vitamins that exist as a family. They should not be taken individually. In this modern era, millions of people suffer from a deficiency of vitamin B for several reasons, chief among which are: stress, processed foods in the diet, toxins, refined sugar, drugs, cooking, malnutrition. 

Deficiency of vitamin B leads to anemia and neurological disorders; deficiency in children can cause profound damage, much of which is reversible. 

A normal level of serum vitamin B does not guarantee adequacy, methylmalonic acid concentrations (either serum or urine) are a much more reliable metabolic measure of vitamin B metabolism. People following a pure vegetarian (vegan) diet are at high risk (>50%) for metabolicvitamin B deficiency.

Vitamin B is found in all animal products (liver, muscle flesh, eggs, and dairy products are sources, in order from richest to poorest sources). 

Plant foods contain little if any active vitamin B; produce grown in soil fertilized with cow dung may contain more B than commercially grown produce.Other good B vitamin sources are: baked potato, banana, spinach, soybeans, wheat germ, cantaloupe, tuna in water, navy beans, bok choy, avocado, sunflower seeds, chicken breast, turnip greens etc. 

Probiotic supplements are not a sufficient source of vitamin B; some products work better than others. A deficiency of vitamins B can increase your risk of heart disease. They help keep a substance called homocysteine in check by breaking it down. If the homocysteine levels go too high, your blood may clot easier which increases the likelihood of a heart attack or stroke.

There are many ways to getting enough B vitamins: eat a variety of fresh fruits and veggies, choose dark green leafy types, not pale green ones, eat whole grains like brown rice, whole wheat pasta, whole grain cereals, oatmeal and barley instead of those with refined white flour, eat beans (or split peas) every day.

Maintaining weight as important as losing it for postmenopausal women

Monday - Dec 17, 2012, 

Washington - Gaining weight back after intentional weight loss is associated with negative long-term effects on some cardiometabolic (CM) risk factors in postmenopausal women, researchers say.

In the new study, lead authors Daniel Beavers and Kristen Beavers from Wake Forest Baptist Medical Center wanted to look at how weight regain affects health risk in these women.

The researchers looked specifically at CM risk factors – a cluster of risk factors that are indicators of a person’s overall risk for type 2 diabetes and cardiovascular disease.

They include blood pressure, HDL and LDL cholesterol, triglycerides, fasting glucose and insulin.

“In this group of women, weight loss and maintaining that loss offers the most health benefit, but therein lies the problem,” Daniel Beavers said.

“For most people, weight regain after intentional weight loss is an expected occurrence, and the long-term health ramifications of weight regain in older adults are not well understood,” Daniel said.

Specifically, the researchers looked at how CM risk factors change in the year following significant, intentional weight loss and whether these changes are affected by weight regain.

“What we found was that all CM risk factors are improved with weight loss, which is not surprising, but most regressed back to their baseline values 12 months later, especially for women who were classified as ‘regainers,’” Kristen Beavers said.

“For women who had regained weight in the year after their weight loss, several risk factors were actually worse than before they lost the weight,” she said.

For the study, the researchers evaluated 112 obese, postmenopausal women averaging 58 years of age, through a five-month weight loss intervention and a subsequent 12 month non-intervention period.

Body weight/composition and CM risk factors were analyzed before and after the weight loss intervention and at six and 12 months after the intervention.

During the intervention, women lost a significant amount of weight, an average of 25 pounds, and 80 women returned for at least one followup measurement. Weight regain status was based on whether a participant regained at least four pounds during the follow-up period.

Two-thirds of the women fell into this category and, on average, regained approximately 70 percent of lost weight.

According to the researchers, the results of this study highlight the need for future research to better identify barriers to long-term weight loss success and develop effective strategies to promote the maintenance of weight loss in this population.

These new findings build on previously published data from Wake Forest Baptist’s gerontology research group that found when postmenopausal women lose weight and gain it back, they regain it mostly in the form of fat, rather than muscle.

“Our data suggest that for postmenopausal women, even partial weight regain following intentional weight loss is associated with increased cardiometabolic risk. Conversely, maintenance of or continued weight loss is associated with sustained improvement in the cardiometabolic profile,” Kristen said.

“The take away message for overweight, older women is to approach weight loss as a permanent lifestyle change, with weight maintenance just as important as weight loss,” she added.

The study has been published online in the Journal of Gerontology: Medical Sciences.

Read more: http://www.indiavision.com/news/article/health/378997/maintaining-weight-as-important-as-losing-it-for-postmenopausal-women/#ixzz2FKwdoRwJ