Top 6 Frozen Foods For Bodybuilding

Believe it or not but the morgue-like frozen food aisle at the supermarket does contain a few selections that can help you chisel a praiseworthy physique!

By Matthew Kadey, MS, RD

Winter Squash Puree

The orange glow of this frozen mash is a tip-off that it contains a heaping payload of beta-carotene. In the body beta-carotene is converted to vitamin A, which is used to bolster immune, bone and eye health. To make a lightning-fast soup, blend together thawed winter squash with boiling water and any spices and herbs you desire.

Cooked Shrimp

Precooked frozen shrimp can quickly turn your meal into a towering feast of protein. Shrimp has a nearly unmatched protein-to-fat ratio and is one of the few foods to supply decent amounts of vitamin D, which research shows may improve muscle power. Thaw and add ’em to tacos, soups and salads.

Lima Beans

Greener than Al Gore, lima beans provide a medley of goodies, including vitamin C, fiber and 12 grams of protein in a 1-cup serving. For a quick protein-packed side dish, prepare frozen lima beans according to package directions and then toss with chopped tomatoes, parsley, lemon juice and olive oil.

Cherries

Conveniently pitted for you, frozen cherries are a great way to load up on muscle-mending antioxidants and vitamin C, which helps your body produce carnitine, a substance that transports fat into the mitochondria. Think of it as a natural fat burner. Add them to your post-workout shakes or stir into your morning oatmeal.

Mango Cubes

A bag of frozen cubed mango will add tropical flair to shakes, yogurt, sandwiches and salads. Nutritionally mango delivers impressive amounts of fiber, vitamins C, A, E, K, B1, B2 and vitamin B6, an essential vitamin for protein metabolism.

Spinach

The gravelly-voiced sailor man was on to something. Spinach is laced with nitrates that may make your muscles work more efficiently during exercise. Cup for cup, frozen spinach is actually more jam-packed with vitamin A, vitamin K and folate than the fresh stuff. Use in soups, pasta sauces and even smoothies.

Low Carb Myths - Muscle loss

 

 

Carlon Colker, M.D., F.A.C.N.

So many people still ask me that question. For those scratching their heads in disbelief, as FLEX magazine’s Chief Medical Muscle Monger, I’ve been saying for years that low-carbohydrate diets most certainly do not dull your anabolic response to weight training. Now we’ve got the science to prove it.
First of, carbohydrates are sugars. They have traditionally been viewed as the fuel for most body functions. Over the years 
this misperception has been thoroughly reinforced by everyone, from sport drink marketers who say you have to constantly suck down their sugar swill just to get your bony ass of the bench; to misguided school-lunch dietitians who, for years, made carbs a staple of crappy school lunches and thus to the chubby-child epidemic; to even the federal government, whose old Food Guide Pyramid with its moronic message of recommending 6–11 servings of carbohydrates daily created generations of type-2 diabetics.
In truth, your body can make all the carbohydrates it needs in the form of glucose from the fat and protein you take in. Your body requires no orally ingested carbohydrates for this function. This is a medical fact that countless professional and non-professionals continually ignore. Perhaps this misperceived “need” for orally ingested carbohydrates comes from the fact that at the cellular level the body certainly does require glucose for energy (the simplest form of the carbohydrate sugar molecule). But that doesn’t mean you have to EAT IT!
Glucose marks the beginning of the energy utilizing pathway known as glycolysis, which yields a molecule called adenosine triphosphate, or ATP. ATP is the true currency of energy in the human body. Every cell in your body runs on a steady supply of it to function. Without ATP, nothing happens. This is especially true for muscular contraction. When you are working out hard and your muscles are pumped, ATP is consumed. Since this energy cycle begins with a molecule of glucose, it comes as no surprise that carbohydrates have mistakenly become the star of the show in terms of the traditional scientific and textbook definitions of our dietary source of energy. The truth is that dietary fat is a far more efficient feeder of this pathway of energy production, but not if your body is too used to carbohydrate ingestion. The longer you have ignored and bypassed this path, the more atrophied and inefficient it becomes. The body can become so used to an unnatural steady sugar intake that our physiology can “forget” about the dusty path of using dietary fat for energy. Still need more convincing? Well, just look at the state of our health as a society ravaged by the toxic effect of a sustained elevation of insulin in response to the steady stream of carbohydrates being fed to us. The result is epidemic obesity and diabetes (obesity being the leading risk factor for type-2 diabetes).
THE ONLY REASON DIETARY CARBOHYDRATES HAVE BECOME SO IMPORTANT IS BECAUSE SOCIETY, NOT THE LATEST SCIENCE AND OUR OWN PREREQUISITE KNOWLEDGE, HAS MADE IT SO.
Although orally ingested carbohydrates have classically been touted as the major fuel source of human energy, this could not be further from the truth as to how our body should be working when we are treating it properly. Bodybuilders know that, yet some of the vast misperceptions of the rest of humanity still seem to seep their way into the minds of my brethren in iron. These imbeciles make us doubt ourselves and start cracking open the pre-workout carbohydrate drinks as we convince ourselves that without this poison we’ll lose muscle. To them I say we must remind ourselves that the only reason dietary carbohydrates have become so important is because society, not the latest science and our own prerequisite knowledge, has made it so. Remember that orally ingested carbohydrates are not “essential,” because your body can make all the cellular sugar it needs from the fat and protein you ingest. Protein, on the other hand, is absolutely essential. Without eating certain essential amino acids you can’t efficiently build muscle. While some fats are harmful, certain fats—
like essential fatty acids—are critical and must not be neglected in the diet. It is only carbohydrates that have no essential character. Good bodybuilders have known that dietary carbohydrates were the problem all along. It’s just the rest of the world that still needs to catch up.
Of course, for those bodybuilders that are still stuck in the dark ages or have been sucked back into the misguided perceptions that they need a big carbohydrate bolus otherwise muscle disappears, finally the published medical research has caught up and proven that low-carbohydrate intake does not reduce the amount of muscle you have in response to training. Specifically a study performed by the School of Medical Sciences, RMIT University, in Melbourne, Australia, determined the effect of muscle glycogen concentration on muscle growth after weight training. Muscle biopsies confirmed glycogen concentration was higher in the control group verses the low-glycogen group at all times, yet they showed that commencing high-intensity exercise with low muscle glycogen did not compromise the anabolic signal and/or performance results.
Perhaps even more shocking, and most certainly not what the rest of the world is ready to comprehend, these facts also hold true for endurance athletes as well. But even more surprisingly, their performance may even benefit from reducing dietary carbohydrates and relying on structured amino acid solutions and healthy fats instead! In fact, it’s now been shown that endurance athletes increase the maximal activities of several oxidative enzymes that promote endurance to a greater extent when they have lower glycogen levels. So much for carbohydrate-loading with that big pasta dinner before 
the race or squeezing that sugar goop at the halfway point of your road race. Furthermore it has also been credibly demonstrated through muscle biopsy study that skeletal muscle responses to high-intensity endurance training result in molecular muscular signaling that remains unchanged despite lower muscle glycogen. These results may amaze some, confuse others, and down-right piss of many athletes, trainers, coaches, and nutrition gurus that thought they had it right all along and stuck to these older dogmas with religious fervor.

LOW CARBOHYDRATE DOES
NOT MEAN NO CARBOHYDRATE
 Of course that doesn’t mean that I’m advocating a zero-carbohydrate diet for bodybuilders or any other athletes. Keep
in mind that “low carbohydrate” does not mean “no carbohydrate.” But rather than carbohydrate-based foods, I tend to favor fiber-based foods like vegetables and some fruits that happen to have what I call “incidental” carbohydrates, because the amount of sugar is relatively low. Fiber is crucial for good health and a strong body.
There are basically two types of fibers: soluble and insoluble. Soluble fibers like those in oatmeal are able to dissolve in water and become gummy, or viscous. Soluble fibers help lower blood cholesterol levels and help regulate the body’s use of sugars. So some small amount of soluble fiber is a good thing in the diet, even though a few carbohydrates come along with it. For the bodybuilder looking to gain lean mass while keeping body fat down, insoluble fiber like that found in salad roughage is particularly beneficial. 
In addition to being loaded with naturally occurring minerals, trace minerals, and ultra-trace minerals, insoluble fiber foods are also powerful cancer-fighting anticarcinogens and digestive aids. Because “high-protein, low-carbohydrate” diets tend to cause constipation, adding this type of fiber is
also critical for regular bowel movements. Another nice thing about insoluble fiber is, unlike soluble fiber, it is not calorie-dense. Therefore you can and should have relatively large helpings of insoluble fiber. Veggies like lettuce, kale, cabbage, collard greens, celery, peppers, spinach, squash, onions, cucumber, asparagus, green beans, snap peas, Brussels sprouts, alfalfa sprouts, etc., are just some examples of healthy fiber-based choices and should be a significant part of any athlete’s diet, not just a bodybuilder’s.
Finally, I know I’m still going to hear a landslide of objections from die-hard proponents of a moderate- to high-carbohydrate diet for muscle building. The legions of detractors would point to the fact that insulin is, by itself, an anabolic hormone. But while this is true, high insulin levels are dangerous because it creates insulin resistance and diabetes. In addition, excess levels turn on lipogenesis (the process of making fat in the body) in order to dump the high-sugar loads out of the bloodstream.
What they didn’t realize back then was that we can get the benefits of insulin without using carbohydrates. The fact is that arginine, alanine, and the branched-chain amino acids (isoleucine, leucine, and valine), as well as glutamine found in whey protein are reasonably insulin-producing or “insulinogenic” without adding excess sugar calories. In addition, the insulin response to these amino acid proteins is far different and far better than the insulin response to sugar. Insulinogenic amino acids produce a much softer and more physiologic rise in insulin, in sharp contrast to the high insulin spike seen in response to the “toxic” presence of excess carbohydrate. This vigorous insulin response to sugar is an unnatural reflexive dumping pathway by which your body purges itself of what the physiology interprets as somewhat of a poison (i.e., too much blood sugar). Do it too many times and the body shuts down and you end up resistant to any effect insulin might have to either bring down blood sugar or stimulate muscle growth. As long as you are eating plenty of high-quality protein, you don’t have worry about losing out on the anabolic benefits a small amount of insulin might provide. Your body will still produce an ample supply if it needs to, just not an excessive supply in reactive response to a high blood sugar.
So, carbohydrates are in no way essential to the diet, be it for general health or for gaining muscle mass. So train hard, eat smart, and grow big!

REFERENCES: Smith Barnes, A., Tex Heart Inst J., 38(2): 142–144, PMCID: PMC3066828, 2011; Camera, D.M., J Appl Physiol., 113(2):206-14, Jul. 2012, Epub 2012 May 24; Yeo, W.K., Exp Physiol., 95(2):351-8, Feb. 2010, Epub 2009 Oct. 23; Anderson, J.W., Nutr Rev., 67(4):188-205, Apr. 2009; Salehi, A., Nutr Metab., 9(1):48. May 30, 2012; doi: 10.1186/1743-7075-9-48; Frid, A.H., Am J Clin Nutr., 82(1):69-75, July 2005.

Parallel Squats vs. Full Squats

Which exercise increases your range of motion and leads to more intense gains?

Greg Merritt & Jim Stoppani, Ph.D

OPENING ARGUMENTS
Bodybuilders typically perform the squat with their thighs parallel to the floor in the bottom position. Olympic weightlifters, on the other hand, usually do what are known as full squats, where the thighs are well below parallel with the floor, or what some call “ass-to-floor” (deep) squats.
DEFENSE
Squatting to parallel is the safest and most effective way to squat. Some experts believe that going any deeper than parallel in the squat can lead to knee injuries. Plus, most guys lack the flexibility to squat any deeper, anyway.
PROSECUTION
Parallel squats are not full range-of-motion (ROM) squats. Full range of motion is only reached when a squat passes parallel level. To get the most out of a muscle in the areas of strength and hypertrophy, you should use full ROM movements at least some of the time.
EVIDENCE
Researchers from the University of Alberta, in Canada, calculated what is known as the “net joint movement” (NJM) of the ankles, knees, and hips during both squats to parallel (about 105 degrees of knee flexion) and full ROM squats (about 120 degrees of knee flexion). This technique is used in biomechanical studies to determine the minimum muscular torque required by the muscles that move that joint. In other words, the NJM of the knee joint determines the amount of force supplied by the quads. The more force, the more muscle activity and the stronger the muscle
can get; and the more muscle activity involved, the greater the potential for muscle growth. 
The results: The NJM of the knee joint was approximately 20% greater during full squats than during parallel squats.
Similar results regarding NJM of the knee joint during full squats versus parallel squats were also reported by Swedish researchers in a 1996 study.
And a study presented at the 2008 Congress of the European College of Sport Science reported that subjects performing full squats for 12 weeks had a significantly greater increase in thigh muscle growth compared to those doing shallow squats.
As far as safety of the knee joint goes, several long-term studies suggest that doing full squats does not have a negative effect on knee ligament stability or place the knee joint at risk of injury. Plus, ROM squats reduce stress on the spine.
VERDICT: FULL SQUATS

Based on these studies, it does make sense to try to increase your ROM in the bottom position of the squat for better strength and muscle growth.
SENTENCING
To start going deeper with your squats, begin your leg workouts with two to three sets of lightweight squats, trying to go as deep as possible. This will serve as both a warmup and a method for increasing your ROM in the squat. Follow this with your typical squat workout with heavy weights, not worrying about how far past parallel you go down. Over time, you’ll find that your heavy sets of squats are getting deeper and your leg strength and size are becoming greater.
Also, to help you get deeper in the squat, work on your flexibility in your quads, hamstrings, glutes, and calves. Static stretching (hold-and-reach style) works well for this, but be sure to do this AFTER your workouts, as research shows that doing static stretching before workouts can limit muscle strength and power.
You can also work on increasing your
 ROM in the bottom of the squat by using
box squats that get progressively lower over time. If your gym doesn’t have a variety
of box sizes (most don’t), you can use an adjustable decline bench instead. Start with a flat bench, then progressively increase
the decline until you feel comfortable going deep in the squat with a loaded barbell
on your back. You can also do this with a decline bench that’s not adjustable simply by standing farther back for higher squats then progressively moving forward on the bench to go lower. You may also want to consider wearing shoes that have a raised heel, such as Olympic weightlifting shoes (or even
work boots). Or you can place a two-by-four or weight plates under your heels. This will reduce the forward bend of your shins and help you go deeper

Diet May Slow Alzheimer’s Disease

By Dr. Mercola

Alzheimer’s disease is the sixth leading cause of death in the U.S. This fatal and progressive condition destroys brain cells, resulting in memory loss and severe thinking and behavioral problems (aggression, delusions, and hallucinations) that interfere with daily life and activities.
The cause is conventionally believed to be a mystery. While we know that certain diseases, like type 2 diabetes, are definitively connected to the foods you eat, Alzheimer's is generally thought to strike without warning or reason.
That is, until recently.
A growing body of research suggests there may be a powerful connection between the foods you eat and your risk of Alzheimer's disease and dementia, via similar pathways that cause type 2 diabetes. Some have even re-named Alzheimer's as "type 3 diabetes."

Top Dietary Factor Now Implicated in Skyrocketing Dementia Rates

Faulty insulin (and leptin), signaling caused by a high non-fiber carb diet is an underlying cause of insulin resistance, which, of course, typically leads to type 2 diabetes. However, while insulin is usually associated with its role in keeping your blood sugar levels in a healthy range, it also plays a role in brain signaling.
In a 2012 animal study,¹ researchers were able to induce dementia by disrupting the proper signaling of insulin in the brain.
All in all, it seems clear that your diet plays a tremendous part in Alzheimer’s, and the low-fat craze may have wrought more havoc than anyone could ever have imagined. It was the absolute worst recommendation possible, limiting the nutrient you, and your brain, need the most in your diet.
The disease is currently at epidemic proportions, with 5.4 million Americans — including one in eight people aged 65 and over — living with Alzheimer's disease. By 2050, this is expected to jump to 16 million, and in the next 20 years it is projected that Alzheimer's will affect one in four Americans. If that comes to pass, it would then be more prevalent than obesity and diabetes is today!

How Carbohydrates Can Activate Disease Processes

Dr. Ron Rosedale, a prominent expert in the low-carb, high-quality fat approach to improving your health, was possibly the first person to advocate both a low-carb and moderate protein (and therefore high fat) diet. Most low-carb advocates were very accepting of, if not promoting, high protein, and protein was, and still is, often recommended as a replacement for the carbs.
However, a high-fat, low-carb diet is very different than a high-protein, low-carb diet and this is a major source of confusion by both the public and researchers when doing studies and publishing conclusions as if all low-carb diets are the same.
You cannot live without protein, as it’s a main component of your body, including muscles, bones, and many hormones. We also know that protein was instrumental in advancing our intelligence. However, most people today are indulging in hormone laced, antiobiotic loaded meats conveniently available at fast food restaurants and processed meats in grocery stores.

How Much Protein is 'Enough?'

Dr. Rosedale believes the average amount of protein recommended for most adults is about one gram of protein per kilogram of LEAN body mass, or one-half gram of protein per pound of lean body weight. (As an example, if your body fat mass is 20 percent, your lean mass is 80 percent of your total body weight.

If your total weight is 200 pounds, you would divide 160 by 2.2 to convert pounds to kilograms and come up with 72.7 grams of protein. If you are doing vigorous exercises or are pregnant you can add up to another 25 percent or another 18 grams in this illustration to increase your total to 90 grams per day.)
This is something that makes sense to me and something I seek to apply personally, but this is partly because I foolishly had my amalgam fillings removed 20 years ago by a non-biologically trained dentist that caused serious kidney damage, so I can’t tolerate high levels of protein anyway. However, it seems obvious to me that most people consume too much low-quality protein and carbohydrates, and not enough healthy fat.
So it would make sense that the majority of your diet should be comprised of good fats, followed by good proteins like whey protein concentrate from grass-fed cows, and organic grass-fed beef, pastured organic eggs and chicken, and fish like wild caught salmon.

Your healthiest option is to ensure your carbs come primarily from fresh, organic vegetables, high-quality protein, and eat primary a high fat diet. Depending on the type of carbs (high fiber or not), most people need anywhere between 50-75 percent fat in their diet and sometimes even higher for optimal health.

Another Brain-Boosting Alternative: Intermittent Fasting

Recent research has also shown that intermittent fasting triggers a variety of health-promoting hormonal and metabolic changes similar to those of constant calorie restriction — including reduced age-related brain shrinkage. According to Professor Mark Mattson,² head of neuroscience at the U.S. National Institute on Ageing:

“Suddenly dropping your food intake dramatically — cutting it by at least half for a day or so — triggers protective processes in the brain.”

He likens the effects to those from exercise, stating intermittent fasting could help protect your brain against degenerative diseases such as Alzheimer’s and Parkinson’s. Constant calorie restriction typically includes restriction of protein, and as discussed above, some of the beneficial effects of calorie restriction may actually be due to the reduction in protein. Likewise, intermittent fasting, where meals are either restricted to a small window of time each day, or calories are restricted on specific days of the week, will also typically lead to a reduction in the amount of protein you consume.
Again, going back to the featured study, the animals were only given a protein-restricted diet every other week for four months — essentially, they were on an intermittent fasting-type diet. So we’re not promoting going vegan here. Just cutting your protein back to what your body really needs, and no more. The science on this is relatively new and there are many different protocols but I personally have evolved to the point where I do it on most days. I will make exceptions a few times a month.

Alzheimer's Might be 'Brain Diabetes'

No discussion of brain health can be complete without emphasizing the need to dramatically cut down on the sugars in your diet. It's becoming increasingly clear that the same pathological process that leads to insulin resistance and type 2 diabetes may also hold true for your brain. As you over-indulge on sugar and grains, your brain becomes overwhelmed by the consistently high levels of sugar and insulin and eventually shuts down its insulin signaling, leading to impairments in your thinking and memory abilities, and eventually causing permanent brain damage.
You may already know I have become passionate about warning of the dangers of fructose. There is NO question in my mind that consuming more than 25 grams of fructose regularly will dramatically increase your risk of dementia and Alzheimer's disease. Consistently consuming too much fructose will inevitably wreak havoc on your body's ability to regulate proper insulin levels.
Additionally, fructose has other modes of neurotoxicity, including causing damage to the circulatory system upon which the health of your nervous system depends, as well as profoundly changing your brain's craving mechanism, often resulting in excessive hunger and subsequent consumption of additional empty carbohydrate-based calories. In one study³ from UCLA, researchers found that rats fed a fructose-rich and omega-3 fat deficient diet (similar to what is consumed by many Americans) developed both insulin resistance and impaired brain function in just six weeks.

More Tips for Avoiding Alzheimer's Disease

The beauty of following my newly revised Nutrition Plan is that it helps treat and prevent all chronic degenerative diseases, from the common ones like heart disease, cancer, diabetes, obesity and Alzheimer's to the ones you have never heard of or can't even pronounce. It is divided into three helpful sections, Beginner, Intermediate and Advanced to help you start at the right level.
The plan is the first step in addressing Alzheimer's disease. In spite of how common memory loss is among Westerners, it is NOT a "normal" part of aging. While even mild "senior moments" may be caused by the same brain lesions associated with Alzheimer's disease and other forms of dementia, these cognitive changes are by no means inevitable! People who experience very little decline in their cognitive function up until their deaths have been found (post-mortem) to be free of brain lesions, showing that it's entirely possible to prevent the damage from occurring in the first place… and one of the best ways to do this is by leading a healthy lifestyle.

• Limit fructose. Most people will benefit from keeping their total fructose consumed below 25 grams per day.
• Only use moderate amounts of protein. The featured studies provide compelling evidence that in most cases you will want to limit your protein to the levels discussed in the article. Most people consume 200-300 percent more protein than their body can use and the altered metabolism and metabolic breakdown products can be pernicious to human health.
• Improve your magnesium levels. There is some exciting preliminary research strongly suggesting a decrease in Alzheimer symptoms with increased levels of magnesium in the brain. Unfortunately most magnesium supplements do not pass the blood brain barrier, but a new one, magnesium threonate, appears to and holds some promise for the future for treating this condition.
• Optimize your vitamin D levels with safe sun exposure. Strong links between low levels of vitamin D in Alzheimer's patients and poor outcomes on cognitive tests have been revealed.⁴ Researchers believe that optimal vitamin D levels may enhance the amount of important chemicals in your brain and protect brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health. Vitamin D may also exert some of its beneficial effects on Alzheimer's through its anti-inflammatory and immune-boosting properties. Sufficient vitamin D is imperative for proper functioning of your immune system to combat inflammation that is also associated with Alzheimer's.
  
• Keep your fasting insulin levels below 3. This is indirectly related to fructose, as it will clearly lead to insulin resistance. However other sugars (sucrose is 50 percent fructose by weight), grains and lack of exercise are also important factors.
• Vitamin B12. According to a small Finnish study recently published in the journal Neurology,⁵ people who consume foods rich in B12 may reduce their risk of Alzheimer's in their later years. For each unit increase in the marker of vitamin B12 (holotranscobalamin) the risk of developing Alzheimer's was reduced by 2 percent. Very high doses of B vitamins have also been found to treat Alzheimer's disease and reduce memory loss.
• Eat a nutritious diet, rich in folate, such as the one described in my nutrition plan. Vegetables, without question, are your best form of folate, and we should all eat plenty of fresh raw veggies every day.
• High-quality animal-based omega-3 fats, such as krill oil. (I recommend avoiding regular consumption of most fish because, although fish is naturally high in omega-3, most fish are now severely contaminated with mercury.) High intake of the omega-3 fats EPA and DHA help by preventing cell damage caused by Alzheimer's disease, thereby slowing down its progression, and lowering your risk of developing the disorder.
• Coconut Oil may offer profound benefits in the fight against Alzheimer's disease. One of the primary fuels your brain uses is glucose, which is converted into energy. When your brain becomes insulin resistant, atrophy due to starvation can occur. However, ketone bodies, or ketoacids can also feed your brain, perhaps better, and prevent brain atrophy. It may even restore and renew neuron and nerve function in your brain after damage has set in. In fact, ketones appear to be the preferred source of brain food in patients affected by diabetes or Alzheimer's. Ketones are what your body produces when it converts fat (as opposed to glucose) into energy, and a primary source of ketone bodies are the medium chain triglycerides (MCT) found in coconut oil.
  
• Astaxanthin is a natural pigment with unique properties and many clinical benefits, including some of the most potent antioxidant activity currently known. As a fat-soluble nutrient, astaxanthin readily crosses your blood-brain barrier. One study⁶ found it may help prevent neurodegeneration associated with oxidative stress, as well as make a potent natural "brain food."
• Eat plenty of blueberries. Wild blueberries, which have high anthocyanidin and antioxidant content, are known to guard against Alzheimer's and other neurological diseases.
• Gingko biloba: Many scientific studies have found that Ginkgo biloba has positive effects for dementia. Gingko, which is derived from a tree native to Asia, has long been used medicinally in China and other countries. Sixteen years ago, in one of the first issues of my newsletter, I posted the results of a 1997 study from JAMA that showed clear evidence that Ginkgo improves cognitive performance and social functioning for those suffering from dementia. Research since then has been equally promising. One study in 2006 found Gingko as effective as the dementia drug Aricept (donepezil) for treating mild to moderate Alzheimer's type dementia. A 2010 meta-analysis found Gingko biloba to be effective for a variety of types of dementia.
• Alpha lipoic acid (ALA) can help stabilize cognitive functions among Alzheimer's patients and may slow the progression of the disease.
• Avoid and remove mercury from your body. Dental amalgam fillings, which are 50 percent mercury by weight, are one of the major sources of heavy metal toxicity, however you should be healthy prior to having them removed. Once you have adjusted to following the diet described in my optimized nutrition plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed.
• Avoid aluminum, such as antiperspirants, non-stick cookware, vaccine adjuvants, etc.
• Exercise regularly. It's been suggested that exercise can trigger a change in the way the amyloid precursor protein is metabolized,⁷ thus, slowing down the onset and progression of Alzheimer's. Exercise also increases levels of the protein PGC-1alpha. Research has also shown that people with Alzheimer's have less PGC-1alpha in their brains⁸ and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer's. I would strongly recommend reviewing the Peak Fitness Technique for my specific recommendations.
• Avoid flu vaccinations as most contain both mercury and aluminum, well-known neurotoxic and immunotoxic agents.
• Challenge your mind daily. Mental stimulation, especially learning something new, such as learning to play an instrument or a new language, is associated with a decreased risk of Alzheimer's. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer's disease.
• Avoid anticholinergic and statin drugs. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers. Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, deplete your brain of coenzyme Q10 and neurotransmitter precursors, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain by inhibiting the production of the indispensable carrier biomolecule known as low-density lipoprotein.
  

Cancer Exercise Program

Cancer Exercise Specialist |

Recovery Fitness cancer exercise specialist Carol Michaels offers exercise programs for cancer survivors and cancer exercise rehabilitation DVD’s.
See Carol’s latest cancer
rehabilitation awards.
We are specialists in post cancer surgery recovery and rehabilitation exercise programs.  Many people recovering from surgery want to be able to return to doing the things they enjoy.  Our cancer exercise specialists can help you.
The thought of exercising after a cancer diagnosis can seem daunting.  There are so many physical and emotional side effects of the diagnosis, surgery and treatments.  You may feel tired, achy and emotionally drained.
Call Carol Michaels now to learn more at 973.379.4779!

Fitness and Cancer: Helping the Recovery Process

Exercise is an essential component of the cancer recovery process.   After surgery, it is important to build strength and flexibility in the chest, shoulders, abdomen, and back. Since everyone responds differently to exercise, we can create a cancer exercise program structured with your situation and needs in mind.
Studies have shown that exercise for cancer patients can:

1. Help before and after surgery and during treatment
2. May reduce risk of recurrence

Cancer Exercise Classes Offer Great Support

Regardless of whether you want to just exercise, return to the activities you enjoy or try new activities, it is imperative to reach a fitness level that provides you with confidence and peace of mind.

Cancer Exercise Class Locations

There are individual and small group exercise classes offered regularly in the Short Hills, NJ studio.
The following facilities are also offering the Recovery Fitness cancer exercise program:
● St. Barnabas/Newark Beth Israel Hospital, Newark, NJ
● Morristown Medical Center, Morristown, NJ
● Connection-Pathways in Summit, NJ
● The Berkeley Heights Y, NJ

High Intensity Aerobics Found to Delay Aging by up to 12 Years

According to a new study published in British Journal of Sports Medicine, a person who maintains aerobic fitness, especially through middle age and beyond, can delay biological aging by up to 12 years and prolong independence during old age.

Anti-Aging Fitness Study
According to the researchers long periods of relatively high-intensity aerobic exercise can increase maximal aerobic power by 25 percent (about 6 ml), which equals 10 to 12 biological years. The evidence shows that regular aerobic exercise can slow or reverse the inexorable decline, even in later life.
About Aerobic Exercise
Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body.  By definition, aerobic exercises are performed at moderate levels of intensity for extended periods of time. There are a wide range of activities that can be called aerobic or cardio exercises but all of them involve the largest muscle groups in the body, like the legs. Examples include: such as walking, running, jogging, playing basketball, cycling and more. Using these large muscles causes the heart muscle to work harder and, over time, become stronger. Effective cardio exercises need to increase the pulse to 60 and 75 percent of the maximum rate.

Aerobic Exercise Benefits

Recognized benefits of doing regular aerobic exercise include:

• Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate
• Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungsToning muscles throughout the body
• Improving circulation efficiency and reducing blood pressure
• Increasing the total number of red blood cells in the body, facilitating transport of oxygen
• Improved mental health, including reducing stress and lowering the incidence of depression
• Reduced risk for many diseases, including but not limited to:
  • Cardiovascular Disease
  • High Cholesterol
  • Chronic Fatigue Syndrome
  • Depression
  • Dementia
  • Type 2 Diabetes
  • Erectile Dysfunction
  • Heart Disease
  • Obesity
  • Stress
  • Stroke

• Improved energy
• Improved balance
• Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
• Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
• Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
• Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
• Enhancing the speed at which muscles recover from high intensity exercise

To obtain the best results, an aerobic exercise session involves a warming up period, followed by at least 20 minutes of moderate to intense exercise involving large muscle groups, and a cooling down period at the end.

Can Whole Grain Food Help You Manage Weight?

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Whole grains vs. refined grains in weight management

Frontier Voice of Nutrition Remarks (March 22, 2013) Print PDF

Nalin Siriwardhana, Ph.D., interviewed J. Phil Karl MS, RD, CSSD, LDN., an expert in Biochemical and Molecular Nutrition from  Friedman School of Nutrition Science and Policy Tufts University. Reviewed by Dr. Edward  Saltzman MD,  Associate Professor of Medicine, Tufts University School of Medicine.
Whole grain foods have many health benefits including protection against cardiovascular disease, high blood pressure and type 2 diabetes (T2D). Recently, the possibility that whole grains have a beneficial role in weight management has gained significant attention. However, the current scientific evidence is mixed with some studies showing benefits and some studies showing no effects of whole grains on body weight.  In general, more detailed and focused scientific studies are needed to clearly determine the role of whole grains in weight management.
Whole grains can improve dietary quality during weight loss, and consumers should continue to replace refined grains with whole grains because of the higher nutrient content of whole grains and the beneficial effects of whole grains on other aspects of health. However, consumers can be easily confused with advertising and labeling of whole grain foods due to intense market competition. Therefore, a clear understanding about whole grains and whole grain food is important.

Whole grain Kernel contains Bran, Endosperm and Germ

Whole grain food contain all three parts of the kernel while Bran and Germ parts are mostly removed in refine grain food

Nutrition Remarks interviewed J. Phil Karl MS, RD, CSSD, LDN, to better explain the differences between whole grain vs. refined grain foods as well as potential benefits in weight management. Below is a concise summary of the interview:
Question from Nutrition Remarks: How do you like to define whole grain food and what are the most commonly used whole grain and refined grain food?

Answer from Phil: Whole grains and whole grain foods contain all 3 fractions of the grain; the endosperm, germ and bran. The term whole grain refers to both the intact grain and grains that have been milled or processed in other ways but contain all of the endosperm, germ and bran.  In contrast, refined grains are mostly endosperm with some or all of the germ and bran separated and removed.
Both whole grains and refined grains can be eaten alone or used as ingredients in a variety of foods. For example oats and brown rice are whole grains, while white rice is a refined grain. Many foods such as breads, muffins, bagels, pasta, crackers, breakfast cereals, and grain-based desserts are made from whole grains, refined grains or a mixture of the two. A whole grain food is often considered a grain-based food that lists a whole grain as the first ingredient on the ingredient label. In these foods at least 51% of the grain used is whole grain.
In the United States wheat is the most commonly consumed grain. However, oats, corn, and rice are also commonly consumed. In other parts of the world grains such as millet, barley, and rye are widely consumed.
Question: What consumers need know about available whole grain products and how they should choose to better fit their needs such as diabetes, obese and heart conditions?

Answer:  To identify the most healthy whole grain foods consumers need to read nutrition labels. A whole grain should be listed as the first ingredient in the food, and the ratio of grams of total carbohydrate to grams of fiber should be ≤ 10 to 1 (this ratio can be checked by dividing the grams of total carbohydrate by the grams of fiber listed on the nutrition facts panel).  When whole grain is listed as the first ingredient, foods are likely to contain lesser amounts of unhealthy fats, added sugars and salt.  In general, these whole grain foods are more likely to contribute to reducing risk for developing conditions such as cardiovascular disease and type 2 diabetes. Another consideration is whether the grain is intact or if the grain has been processed and the endosperm, germ and bran has been recombined.  Some scientists believe that the intact form of grain is more likely to benefit health.
Looking for food products that display “made with whole grains” or that contain the whole grain stamp icon on the label can help identify foods that contain whole grains, but including whole grain ingredients in a food is not a guarantee that unhealthy ingredients are not present.  Some of these foods can be high in unhealthy fats and added sugars so the ingredients label and nutrition facts panel still should be checked.
Question: What is the scientific basis for existing recommendations for whole grain food over refined grain food?

Answer: The 2010 Dietary Guidelines for Americans recommends that consumers make at least half of their grain servings whole grains. For an average American, this translates into about 3 slices of bread or 1½ cups of pasta made from 100% whole grain flour per day. The basis for this recommendation is that people who eat higher amounts of whole grains have a lower risk of heart disease, type 2 diabetes, and obesity.

Question: What are the healthy food components contained in whole grain food?
Answer: Healthy components of whole grains include fiber, starch, vitamins, minerals, antioxidants and a number of other additional plant nutrients thought to have health benefits.  Whole grains contain more of these nutrients than refined grains because these nutrients are concentrated in the bran and germ. Some of these nutrients have been shown to have beneficial health effects such as reducing LDL cholesterol levels, inflammation, colon cancer risk and blood pressure.

Question: Why do refined grain foods not contain those compounds?

Answer: The germ and bran are concentrated sources of nutrients in whole grains. Since refined grains are mainly endosperm they have lower amounts of the nutrients contained in germ and bran. In the United States, enrichment of refined grains adds back iron and B-vitamins, but not all of the nutrients that are lost during refining.
Question: Are there any known harmful components in refined grain food?
Answer: Grains are healthy foods and important sources of many nutrients. Unfortunately, refined grains are often combined with ingredients we should be consuming less of such as unhealthy fats, added sugars and salt to make less healthy foods. However, whole grains are often combined with these ingredients as well. Substituting whole grains for refined grains in foods that contain high amounts of these ingredients does not make the food healthy.

Question: Can whole grain food actually help maintain or lose weight? If yes, how and what are the possible mechanisms?
Answer: Studies that observe what people eat and how much they weigh clearly show that people who eat more whole grains weigh less and that they probably gain less weight over time than people who eat few whole grains. However, people who eat more whole grains also tend to have healthier lifestyles in general, such as exercising more, smoking less, and eating more fruits and vegetables. Even though scientists try to account for all of these factors it is possible that these other healthy behaviors are responsible for people who eat more whole grains weighing less.
When people have been assigned to weight loss diets that include either refined grains or whole grains, eating more whole grains has not led to more weight loss. In these studies eating fewer calories, but not the type of grain in the diet, is what is important for weight loss. This is a little surprising because dietary fiber is higher in whole grains than refined grains, and has been shown to help with weight loss.  However, substituting a few servings of whole grains for refined grains may not provide enough fiber to have a major impact on weight.
Many foods made from whole grain ingredients use processed grains that are not in their original intact form. The intact structure may be important for weight management because in combination with fiber intact grains influence how the body digests and absorbs nutrients. More research is needed to determine if substituting intact whole grains that are high in fiber for refined grains will help with weight management.
Question: Based on currently available scientific evidence, what is your opinion on whole grain and refined grain food in weight management and other health concerns?
Answer: Whole grains have higher amounts of healthful nutrients than refined grains, and people eating the most whole grains commonly have lower chronic disease risk. Consumers should therefore substitute whole grains for refined grains in their diets. However, consumers should be aware that not all foods made using whole grains have equal health benefits. Whole grains are increasingly being used in foods that contain high amounts of unhealthy fats, salt and added sugars. These foods are not beneficial to health and may play a role in weight gain. To get the most health benefit from whole grains consumers should look for foods that list whole grains as the first ingredient, are high in fiber, and contain intact grain seeds.
This news release was based on the following original scientific article published by J. Phil Karl. Additional general background information was acquired from PubMed, CDC and NIH sources.
Karl JP and Saltzman E, The role of whole grains in body weight regulation,  Adv Nutr. 2012 Sep 1;3(5):697-707.
Phil Karl would like to acknowledge Research support provided by the USDA, Agricultural Research Service under Cooperative Agreement No. 58-1950-7-707. Any opinions, findings, conclusions, or recommendations expressed are those of the author and do not necessarily reflect the view of the USDA.
J. Phil Karl MS, RD, CSSD, LDN., is a registered dietitian and doctoral candidate in biochemical and molecular nutrition at Tufts University.  His research interests include obesity, energy metabolism and eating behavior.
Written by Nalin Siriwardhana, Ph.D.,

Organic Tomatoes

  Are More Nutritious than Conventional Counterpart, Study Shows

By Dr. Mercola

Tomatoes, which are actually a fruit and not a vegetable, contain a number of valuable nutrients, and according to recent research, organically-grown tomatoes are even more nutritious than their conventionally-grown counterparts.
One of the most well-known nutrients in tomatoes is lycopene — the compound that gives tomato its deep red color.
Lycopene is a vital anti-oxidant that has been shown to have potent anti-cancerous activity. This compound is not naturally produced in your body, so it must be supplied via your diet.
Other fruits and vegetables also contain lycopene, but none has the high concentration of lycopene that the tomato boasts.
Interestingly, when cooked, the bioavailability of lycopene increases rather than decreases, as is the case with many other raw foods, as heat has a tendency to destroy valuable nutrients.
That said, you’re best off avoiding canned tomatoes and tomato sauces as can liners tend to contain potent estrogen mimics such as bisphenol A (BPA), which is also a toxic endocrine disrupting chemical. Your best bet is to make your own organic tomato sauce from scratch, or buy organic sauce sold in glass jars.

Organic Tomatoes have 139 Percent Higher Phenolic Content, Study Shows

It seems perfectly sensible that food grown in healthier soil with natural fertilizers and no synthetic agricultural chemicals would be more nutritious. This is common knowledge among farmers, yet this age-old, common sense wisdom is greatly suppressed in the United States in order to protect the large-scale industrial farming model.
According to a recent study published in the journal PLOS One,¹ growing tomatoes according to organic standards results in dramatically elevated phenols content, compared to tomatoes grown conventionally, using agricultural chemicals.
The researchers compared total phenol content in organic and conventional tomatoes grown in nearby plots in Brazil. This allowed for a more accurate comparison of the tomatoes, as both varieties were grown in similar soil- and climate conditions that might otherwise affect nutrient content.
According to the authors:

“This study was conducted with the objective of testing the hypothesis that tomato fruits from organic farming accumulate more nutritional compounds, such as phenolics and vitamin C as a consequence of the stressing conditions associated with farming system.”

The organic tomatoes were found to contain 55 percent more vitamin C, and 139 percent more total phenolic content at the stage of commercial maturity, compared to the conventionally-grown tomatoes. According to the authors:

“[T]his seems consistent with the more than two times higher activity of phenylalanine ammonia lyase (PAL) we observed throughout fruit development in fruits from organic farming.

Taken together, our observations suggest that tomato fruits from organic farming experienced stressing conditions that resulted in oxidative stress and the accumulation of higher concentrations of soluble solids as sugars and other compounds contributing to fruit nutritional quality such as vitamin C and phenolic compounds.”

Today’s Vegetables Aren’t as Nutritious as They Used to Be...

There was a trade-off, and that was size. The conventional tomatoes were significantly larger. However, while many unaware consumers equate size with quality, this simply isn’t the case. At least in the case of organic tomatoes, you get more even though it’s in a smaller “package.”
This does tend to hold true for other organic produce as well though. According to research published in 2009, American produce, while larger than ever before, contains fewer nutrients and tastes worse than it did in your grandparents' days.

In fact, the average vegetable found in today's supermarket is anywhere from 5 percent to 40 percent lower in minerals such as magnesium, iron, calcium and zinc than those harvested just 50 years ago. As the featured study suggests, jumbo-sized produce contains more "dry matter" than anything else, which dilutes mineral concentrations.

Other Studies Have Also Shown Organic Fruits and Veggies Are More Nutritious

Previous research has also shown there can be a nutritional difference between organic- and conventionally-grown vegetables. For example, a 2003 study in the Journal of Agricultural Food Chemistry² found that organic foods are better for fighting cancer. And in 2005, scientists found that, compared to rats that ate conventional diets, organically fed rats experienced various health benefits. Rats that ate organic or minimally fertilized diets had:

• Improved immune system status
• Better sleeping habits
• Less weight and were slimmer than rats fed other diets
• Higher vitamin E content in their blood (for organically fed rats)

Other studies assessing the nutritional composition and difference between organic and conventional produce include:

• A 2010 study conducted by PloS ONE³ (partially funded by the USDA), which found organic strawberries to be more nutrient-rich than non-organic strawberries
• In 2009, the American Association for the Advancement of Science featured a presentation on soil health and its impact on food quality.^{4, 5} Conclusion: Healthy soil leads to higher levels of nutrients in crops
• Even the Centers for Disease Control and Prevention conducted their own behavioral study that found higher risk of ADHD in children with higher levels of organophospates (pesticides)⁶

But perhaps one of the best studies out there on the benefits of organic versus conventionally-grown foods is the 2007 Quality Low Input Food Project⁷ -- a $25-million study into organic food, and the largest of its kind. The researchers grew fruit and vegetables, and raised cattle, on adjacent organic and non-organic sites, and discovered that:

• Organic fruit and vegetables contain up to 40 percent more antioxidants
• Organic produce had higher levels of beneficial minerals like iron and zinc
• Milk from organic herds contained up to 90 percent more antioxidants

The results were so impressive they stated that eating organic foods can even help to increase the nutrient intake of people who don’t eat the recommended five servings of fruits and vegetables a day. Besides the potential for improved nutrition, other reasons for choosing organic, and ideally locally-grown food include better food quality, better taste and, in the case of local food: increased freshness since the food has not traveled over thousands of miles.

Another Important Boon of Organic = Reduced Toxic Load

Many “health” experts insist there is little difference between organic and conventionally raised produce, but their arguments are flimsy at best. For example, a 2012 meta-analysis by Stanford University⁸ received widespread media coverage, and with few exceptions, conventional media outlets used it to cast doubt on the value of an organic diet. You had to be a reader of alternative media to get the real scoop on this study...
In a nutshell, the meta-analysis, which looked at 240 reports comparing organically and conventionally grown food (including 17 human studies), found that organic foods ARE safer, and probably healthier than conventional foods — if you are of the conviction that ingesting fewer toxins is healthier and safer for you. Interestingly, the Stanford study also found that organic foods tend to have higher levels of phenols, specifically.
While I believe organic foods grown in healthy soils can be more nutritious than their conventional counterparts grown in depleted soils with synthetic chemicals, a major benefit of organically grown foods really is the reduction in your toxic load. Agricultural chemicals, such as synthetic fertilizers, herbicides and pesticides, can cause a wide variety of health problems, including:

• Neurotoxicity
• Disruption of your endocrine system
• Cancer
• Immune system suppression
• Male infertility and miscarriages in women

The Health Benefits of Tomatoes

Tomatoes are rich in flavonoids and other phytochemicals that have anticarcinogenic properties. They’re also an excellent source of lutein, zeaxanthin, vitamin C, which is most concentrated in the jelly-like substance that surrounds the seeds, as well as vitamins A, E and B-complex vitamins, potassium, manganese and phosphorus. Other lesser known phytonutrients found in tomatoes include:

• Flavonols: rutin, kaempferol, quercetin
• Flavonones: naringenin, chalconaringenin
• Hydroxycinnamic acids: caffeic acid, ferulic acid, coumaric acid
• Glycosides: esculeoside A
• Fatty acid derivatives: 9-oxo-octadecadienoic acid

Getting back to lycopene — a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon a pink or red color — this is one nutrient you’ll want to be sure you're getting enough of.
Lycopene's antioxidant activity has long been suggested to be more powerful than other carotenoids such as beta-carotene, and recent research revealed it may significantly reduce your stroke risk (while other antioxidants did not). The 2012 analysis⁹ followed over 1,000 men in their mid-40s to mid-50s for more than 12 years.
After controlling for other stroke risk factors, such as older age and diabetes, they found that men with the highest blood levels of lycopene were 55 percent less likely to have a stroke than those with the lowest. Other antioxidants, including alpha carotene, beta-carotene, alpha tocopherol (vitamin E) and retinol (vitamin A), showed no such benefit.
The high blood levels of lycopene were said to be a marker for intake of tomatoes and tomato-based products, as these are a particularly concentrated source. It's estimated that 85 percent of dietary lycopene in North Americans comes from tomato products such as tomato juice or tomato paste.¹⁰ In addition to lowering your risk of stroke, lycopene from tomatoes (including unsweetened organic tomato sauce) has also been shown to be helpful in treating prostate cancer.

Tomatoes Must be Eaten with Fat for Proper Absorption, and Two Other Caveats

Lycopene is a fat-soluble nutrient, which means eating it with some dietary fat is essential in order for it to be properly absorbed. So a slow-cooked tomato sauce that contains olive oil or another source of healthy fat, such as grass-fed beef, may be an ideal source.
One caveat: when making your tomato sauce, start out with fresh tomatoes, as canned tomatoes typically have a lining that contains bisphenol-A (BPA) which is a potent estrogen mimic that have been linked to a number of health problems, including diabetes, heart disease, heightened risk of breast and prostate cancers, neurological effects, reproductive problems and obesity.
The current US federal guidelines put the daily upper limit of “safe” exposure at 50 micrograms of BPA per kilogram of body weight. According to endocrinologist Dr. Fredrick vom Saal, a tin can contains around 50 mcg of Bisphenol A (BPA), and when the cans contain acidic food such as tomatoes, it will leach more BPA from the liner into the food. According to Consumer Reports’ testing, just a couple of servings of canned food can exceed the safety limits for daily BPA exposure for children.
So, ideally avoid canned foods entirely and stick to fresh fruits and vegetables, or switch over to brands that use glass containers instead. One other point: if you eat a lot of ketchup, you might want to consider choosing an organic version (as well as one that is unsweetened, as regular ketchup is a common source of sugar and high fructose corn syrup). Organic ketchup has been found to contain 57 percent more lycopene than conventional national brands.¹¹

Cooked Tomatoes May be Better than Raw

Tomatoes differ from many other raw foods in that cooking them may in fact be better than eating them raw. Research shows that cooked tomatoes (such as in tomato sauce or tomato paste) not only increases the lycopene content that can be absorbed by your body, but also increases the total antioxidant activity. In one study,¹² when tomatoes were heated to just over 190 degrees F (88 degrees C) for two minutes, 15 minutes and 30 minutes:

• Beneficial trans-lycopene content increased by 54 percent, 171 percent and 164 percent, respectively
• Levels of cis -lycopene (which is a form easily absorbed by your body) rose by 6, 17 and 35 percent, respectively
• Overall antioxidant levels increased by 28, 34 and 62 percent, respectively

Return to 'the Way Things Were...'

The simplest way back toward health is to focus on whole, organic foods, grown or raised as nature intended. Meaning, it’s grown using sustainable farming practices, and without the use of chemical additives, pesticides and fertilizers. You can even grow your own. Picking the types of seeds can go a long way in helping your garden be plentiful and even determines how juicy or hardy your vegetables are. Heirloom seeds are seeds that have been carefully cultivated to produce the best plants possible; they're hardy and bountiful. You can find packages containing 26 of the popular heirloom seeds in my Heirloom Variety Seed Collection, available in my online store.
As the featured study attests, fruits and vegetables grown according to organic standards are typically nutritionally superior, but even if they weren’t, organic produce will limit the amount of toxic residues you end up consuming, which is a major benefit in and of itself.
As for tomatoes, they’re one of the most potent sources of lycopene, shown to have anti-cancerous activity and the potential to reduce stroke risk. Just remember to consume your tomatoes, whether raw or cooked, with some type of fat, such as olive oil, since lycopene is a fat-soluble nutrient. Also remember to choose organic varieties, whether whole tomatoes or tomato paste, ketchup or sauce, and avoid anything that comes in a can, since the acidity of the tomatoes will increase toxic BPA release from the liner in the can.

Oatmeal for Health

In our newsletter the other day I told you all about the pitfalls of instant oatmeal and why you should be sticking to good old fashioned steal cut oats instead.

**Lower glycemic index and blood sugar response
**Greater satiety (you feel fuller, longer)
**Greater vitamin and mineral content
**Greater overall nutritional value

Besides, if you're like most, you'll MUCH prefer the firmer texture and nuttier flavor of steel cut oats over mushy, bland instant oatmeal.

But even steel coat oats can be pretty plain by themself, so here are a number of ways to spice up your morning oatmeal and turn it into a bowl of certified deliciousness®:

1. Add honey and berries. Strawberries, blueberries, raspberries, and/or blackberries are all extremely low glycemic and are packed with inflammation and disease fighting antioxidants...drizzle with a little honey and enjoy the sweet goodness. Very filling, fiber packed...you'll love it.

2. Add unsweetened cocoa powder, stevia, and banana slices. This is another one of my faves. 1 tablespoon of unsweetened cocoa powder contains only 12 calories and adds another 2 grams of fiber to your oatmeal! Sweeten it up with some stevia or truvia, and then top with banana slices. Tastes like dessert...only it's oatmeal!

7 Tips To Stick To Eating Healthy

You finally decide to take the plunge and eat healthy.  Where do you start, what’s the best foods to eat, how do you stop your hunger pangs and your cravings?

Eating healthy does start with a decision. Preparation and planning are important. You might consider getting a journal to record what and when you’re eating and what might be triggering your emotional eating habits. Writing it down always helps and then you can check back to record your progress.

• Plan your meals in advance. This helps you know ahead of time what you’re going to be eating for the week and saves you money to avoid shopping splurges.

• Think before buying processed foods, that is anything that comes in a box and a bag which has a list of non readable ingredients with the top ingredients being refined sugar, unhealthy fats/oils such as canola and soybean oil, and salt. I recommend Himalayan Pink Sea Salt which includes important minerals.

• Use smaller plates and use one dish meals. You can have a salad on the side or have the salad for the main one dish meal. An example for a one dish meal would be some protein, veggies, and whole ancient grains. You can mix and match.

• Drink an 8 ounce glass of room temperature water 15 minutes before you eat. Our bodies are composed of about 80% water and water is a necessity for life. After you finish eating, you will find that you are full. The water doesn’t allow for over eating.

• Eat slowly and chew well. Many people don’t realize that chewing is a big part of digestion. If you chew quickly, your brain doesn’t register that you’re full.

• Avoid eating for emotional reasons. When you feel sad or upset start moving. Do some form of exercise which will stimulate the feel-good neurotransmitters, specifically dopamine and serotonin, which elevates your mood.

• Purchase a good Healthy Food Cookbook to give you more ideas for meals.

5 Anti-Aging Principles to Prevent Aging

Do you worry about aging and how you will maintain your health and vitality as you age?  I can already hear many of you saying `I`m young, why do I need to worry about getting old`.  Well, I`m going to tell you why.
Thanks to Dr. Michael Colgan for this content.
The average adult is aging all the time, every day, 24 hours a day. By age 25, more than 1,000 systems in the body begin to decline. Don’t wait to prevent aging until it becomes obvious. The time to begin is now.

Trouble is, most folk don’t have the faintest idea where to start, and most commercial information on the subject is worse than useless. Don’t be fooled and don’t be discouraged. Your body has miraculous power to change.

Here are five anti-aging principles to prevent aging.

1. Sufficient Sleep
2. Respect Your Circadian Rhythm
3. Little by Little Every Day
4. Concentrated Nutrition
5. Guard Your Microbiome

Act Now - TODAY. Make 2013 the year you begin to grow younger.

1. Sufficient Sleep The human body works on a 24–hour circadian rhythm, controlled by light. One-third of all physiological functions, including all recovery from stress, all muscle growth, all organ growth, all brain growth, occur during the sleep cycle. To maintain growth and recovery of your organs, do everything possible to get eight hours sleep per night - lifelong. Isagenix Sleep Support is a proven aid.
   
   
2. Respect Your Circadian Rhythm
   Your 24-hour rhythm of life includes programmed times of day and night for hormone release, highest strength, fastest reaction time, clearest cognition, best coordination, and many other functions. Carrying out those functions at the right time of the day yields the best results. Workouts for gain of muscle and strength, for example, are most effective when anabolic hormones are highest, that is 8-9 am in the morning. Skill training is most effective at 2-6 pm when reaction time, coordination, and rhythm are best. 
   
   
3. Little by Little Every Day
   Because your body operates to a circadian rhythm, anything you want to achieve should be done little by little EVERY DAY. All bodily structures are proteins, your brain cells, your muscles, your enzymes, your immune system, 350,000 different proteins.
   
   Millions of individual protein molecules are being made every minute, all from the proteins you eat. If you eat garbage proteins, such as hot dogs, or soy beans or hamburgers, or the animal grotesques now sold as most of our meat, they grow into your structure and you will grow a garbage body with no resistance to aging. For optimum inhibition of aging you have to replenish your proteins every day with first-class protein like Isagenix Isalean Shakes.
   
   You also have to exercise your body – EVERY DAY. Three workouts a week at random times in some stuffy gym does very little. Look at the lack of change in most of the people who do it. Our body rhythm designed us to exercise daily. You don’t need fancy equipment. Make your shower and your bedroom your gym, and do 20-minutes on an Isagenix program EVERY morning. Then walk or run 20 minutes EVERY evening. You don’t need will power to do this. You need ritual. Develop it as a daily habit, like cleaning your teeth. It’s anti-aging guaranteed.
   
4. Concentrated Nutrition
   Fast food equals fast aging. Don’t be a carbohydrate processing plant to line food manufacturers’ pockets. Processed sugars, grains, and fats are not the foods we are designed to eat. Don’t grab a bite. Don’t eat on the street. Don’t yaffle Chihuahua-sized popcorn at the game. See every meal as an opportunity to flood the body with the most concentrated nutrition. 
   
   
5. Guard Your MicrobiomeYour whole body is filled with bugs, over 1,000 different kinds, collectively called the microbiome. A human being is a complete ecosystem of writhing life. Most of the living matter that makes up you and me is not human at all. but trillions and trillions of microorganisms. Their combined weight in your gut alone is more than the weight of your brain. 
   
   The microbiome doesn’t just control digestion. You need it healthy for your immune system to work, without which you would age and die in a heartbeat. Your friendly bugs also regulate many other functions, including ghrelin, the hormone that signals the body to eat. If you kill off these bugs with needless use of antibiotics, or disturb the balance with processed sugars and carbohydrates, ghrelin keeps on pouring out, forcing the body to overeat. Disturb your gut bacteria and food cravings can run rampant. And you know the result of that:

Being overweight is the biggest accelerator of aging in our society.You are aging today. Today is the time to begin to prevent it. Start small with these principles. But act now. Make 2013 the year you grow younger every day.