Nutrition Information

What is your New Year’s resolution going to be for next year? Is it to eat healthy and stay in shape? If so than you want to make sure that you are doing it right. Too many people feel that they don’t have the time to eat breakfast every morning because of their  busy schedules.

I am here to tell you that this is the worst thing you could do for yourself. Breakfast is and always will be the most important meal of the day. It is true that lunch and dinner help to provide us with all of the nutrients that we need – but according to research breakfast helps us to establish good eating habits and it can jumpstart our metabolism for the day. The metabolism plays a big role in helping us to lose weight.

Yet, even with these healthy facts and knowing how important it is millions of people will still skip it. A study in 1987 showed that one of every four women that are between the ages of 25 and 34 will skip breakfast on a regular basis. Other studies have shown that when people have good eating habits when they are children they are likely to follow those same patterns when they are adults. 

Other studies show that eating breakfast will help to give you extra strength throughout your day and will give you the energy you need to stay alert and focused when at work or school. This is because the food that you eat will help to replenish blood glucose levels.

“When you consider it’s been eight or nine hours since you’ve had a meal, it’s obvious that refueling at breakfast will make you feel and perform better during the day,” said the nutritionist at the U.S. Department of Agriculture Human Nutrition Information Service Diane Odland,

Researchers at the University of Health Sciences/Chicago Medical School examined the effects that eating breakfast has on someone’s mood during the late morning and their cognitive performance. During the study forty adults that weighed in as normal and who usually ate breakfast. The subjects were asked to fast overnight and than come to the lab early the next morning in order to perform baseline tests that would measure its inference, reasoning, and problem-solving.

One-third of the test subjects continued to fast – while the others ate one out of two breakfast meals in which each had 450-500 calories. These calories are important for people who want to stay healthy and meet their calorie goal for the day.

nlwest21
http://www.articlesbase.com/nutrition-articles/be-healthy-by-eating-breakfast-everyday-701206.html

“She’s not Fat, she’s just a Big Girl”

Just because it doesn’t jiggle doesn’t mean it’s not fat !

If I could just have a dollar for every time I have heard a girl say that she doesn’t like to train legs because they get too big, or a gentleman tell me how he’s not fat, he’s just solid. I have news for you all … it is FAT!

There are different ways in which our body stores fat.

1. SUBCUTANEOUS.. The most obvious in fat that is held underneath the skin. This subcutaneous fat (under the skin) is what we see as rolls or that dimpled cellulite. It has mind of its own and you cannot flex it or suck it in. You cannot hold your breath and have a double chin tighten or a flabby arm feel firm. This fat is the ugly stuff that is shunned by society.

2. IMTG … INTRAMUSCULAR TRIGLYCERIDES. Droplets of fat can also be stored in muscle and it gives the appearance of a more ‘solid’ physique, it is this fat that is often mistaken for muscle. Fat is also stored in the not so pretty muscles, like your heart and other organs.

Men and women matched for training experience and performance ran for 90 minutes at 65% of their VO2 max. 42% of the calories used in the women were from fat, of the calories used by the men only 20% came from fat (Tarnopolsky et al 1990)

Interestingly women are known to burn more fat (as a percentage of total energy expenditure) than men during exercise.

We are able to know this as we can test the ‘Respiratory Exchange Ratio’ (RER). The RER tells us the rate of carbohydrate and fat utilization based upon how much carbon dioxide is produced in our breath compared with how much oxygen we consume.

During exercise up to 50% of the fat used as energy comes from fat that is held within muscle (IMTG) the rest comes from that fat held under the skin and from the fat in our blood. In women there is strong evidence to show that women use a greater amount of IMTG during exercise. This will all be explained when I discuss how fat is actually broken down and vanished from the body, but for now, consider this. If women do indeed burn more intra muscular fat during exercise than do men, then wouldn’t that explain the frustration that we feel when we see very little difference for all our hours of training. We only see that subcutaneous fat that sits as rolls underneath our skin and we are less appreciative of the fat breakdown that occurs within the muscle.

VISCERAL FAT You cant pinch it and it wont jiggle or have dimples. Visceral fat sits deep inside the abdominal cavity and it surrounds your vital organs.

It is absolutely the most dangerous fat to have,

yet ironically it is not the ‘stubborn’ kind of fat that hangs around despite all efforts. Duke University concluded that moderate exercise (30 minute brisk walk) can keep visceral fat at bay and by increasing the intensity you are able to get rid of the toxic tissue all together.

Sedentary people will see visceral fat accumulate year after year, this is no joke. It might be great to balance your beer can on but visceral fat is undisputedly a precursor for Insulin resistance (and so Type II diabetes), hypertension and cardiovascular heart disease. This is the stuff that will affect your quality of life and ultimately the length of your life.

There seems to be a strong hormonal influence with multiple endocrine associations being linked to visceral fat. Elevated cortisol and insulin levels are the villans but they are accompanied by higher androgen levels (in women) lower testosterone levels (in men) and lower growth hormone levels in both men and women.

Both men and women have androgens. Androgens are thought of as steroid hormones that are responsible for the masculine traits, but everyone has them and they are in fact a precursor for all estrogens. However in some women the androgen levels may be higher and then we see more of the ‘apple’ shape, the women with slimmer hips but wider waists. It is therefore also linked to estrogen levels and when estrogen levels drop (menopause) women experience the ‘middle aged’ spread when they add weight to their mid section, an area where they had been unaccustomed to holding onto weight. Estrogen hormone therapy can reverse this affect but the shift to abdominal weight is a common occurrence in both men and women as they age. As we age men see their testosterone levels drop and women experience a drop in estrogen. In both cases our own growth hormone levels are declining from about the age of 30 onwards. While this downward shift is taking place we might unknowingly be adding to the problem with elevated insulin and cortisol levels.

Cortisol in the simplest of terms is our stress hormone. Stress can be emotional and/or physiological. As cruel as life can be sometimes both of these hormones prove challenging as we age. Stress with work, family, health and the environment adds up and our bodies ability to deal with insulin can be reduced also. Poor diet exacerbates the insulin issue with the sugary foods and sodas creating an enormous strain on our physiological well being. You can read a lot more about insulin in by Carbohydrate E bood (www.joannelee.com) but to drastically summarize, Insulin is produced in response to a rise in our blood sugar. When we consume high carbohydrate foods (especially refined sugars) we elevate our blood sugar and insulin is produced to regulate and bring our blood sugar back down. Inactivity and poor nutrition demand an unhealthy overproduction of insulin, eventually even insulin cannot deal with the problem and we become insulin resistant … Type II diabetes.

The problem as I see it is that people don’t think that they are sick unless they have something tangible, like a cough or a broken bone. The most dangerous conditions are fermenting on the inside and as a society we are happy to take a pill if the doctor says our blood pressure is too high and maybe another pill is our cholesterol is a concern. The problems linked to type II diabetes include blindness, kidney, nerve and heart disorders. Type II diabetes used to be called ‘Adult onset Diabetes’ as it was a condition linked to advancing age. It is outrageous that it had to be renamed to Type II diabetes as too many younger people were being struck down as a result of lifestyle choices.

Visceral fat is dangerous; it has strong links to hormonal changes. Specific conditions because of their hormonal challenges are linked to visceral fat, conditions such as Polycystic ovary Syndrome, menopause, growth hormone deficiency, depression, Cushing Syndrome and of course aging. The avoidable conditions include smoking, excess food and/or alcohol and lack of regular exercise.

The good news is that, unlike ‘stubborn’ fat, visceral fat is much more responsive to exercise. 175 men and women (all overweight and sedentary) were split into four groups. All of the people in the study were starting to show signs of fat accumulation problems.

Group 1 … No exercise
Group 2 …Low dose moderate (walked 12 miles per week)
Group 3 … Low dose intense activity (12 miles jogging per week)
Group 4 … High dose vigorous intensity activity (20 miles jogging per week)

No one in the study changed their diets

The study lasted 6 months for the inactive group, the other 3 groups had to do 8 months as they spent 2 months getting fit enough to participate in the study.

(Duke University author Dr Chris Slentz) The study concluded that there was no significant difference in visceral fat levels in the low dose exercise groups but as the intensity increased the faster they lost their visceral fat. At first it was thought that to ask inactive people to run 20 miles per week might be too much, but all of the people in group 4 were able to get to this level quite easily.

Group 4 saw visceral fat levels drop by 6.9% in 6 months; they also lost 7% of their subcutaneous fat (the jiggly stuff under the skin) Group 1 didn’t change anything and all participants gained visceral fat!

As a general rule then we can say that if you don’t want to add to the visceral fat you have already then daily moderate exercise should be implemented, but if you want to lose that deadly pot belly then it’s time to turn up the intensity and not to be held back by preconceived ideas of what you are capable of.

Joanne Lee
http://www.articlesbase.com/health-articles/all-fat-does-not-jiggle-686255.html

trailer for Brendan Brazier’s new book:

Thrive: the Vegan Nutrition Guide to Optumal Performance in Sports and Life.

Brendan filmed the cycling portion in Vancouver’s Stanley Park while holding a small camera.

Duration : 0:2:13

Continue reading “Thrive: the Vegan Nutrition Guide to Optumal Performance in Sports and Life” »

If you suffer from muscle or joint pain you know how much it can impact your life. From not being able to play active sports to missing out on family fun – the effects can be far-reaching and upsetting. So, its natural that we search for pain remedies.

Almost everyone is familiar with pain relief formulas. Over 30 billion over-the- counter tablets and 70 million prescriptions are sold annually just in the USA. Known as ‘Non-steroidal anti-inflammatory drugs’ (NSAIDs), a few commonly known names include Aspirin, Ibuprofin, Advil, and Motrin as well as prescription products like Celebrex and Vioxx. What most people might not know is that over 16,000 Americans die from NSAIDs a year and approximately 107,000 patients are hospitalized annually for NSAID related gastrointestinal complications.(1)

There is an alternative. Natural pain relief therapies can decrease inflammation and help repair tissues. The following are some starting points for investigating natural solutions further:

1. Get 7 to 8 hours of sleep a night: During the deeper stages of sleep the human body produces growth hormone, which results in tissue healing and repair. Inadequate amounts of sleep contribute to pain. Natural sleep remedies that can help you get a deep and restorative sleep are Melatonin, Hydroxy L- tryptophan (5-HTP), Calcium, Mangesium and colloidal gold. You can also listen to relaxing music – try searching on itunes for ocean sounds.

2.Take a green-lipped mussel oil supplement: If you suffer from pain, swelling or other symptoms commonly associated with arthritis, you may benefit from taking green-lipped mussel oil from New Zealand. In a clinical trial conducted at the Glasgow Homeopathic Hospital in Glasgow, UK, preparations of green-lipped mussel extract were shown to benefit 76 percent of rheumatoid arthritis patients and 70 percent of osteoarthritic patients (2) The omega-3s contained in green-lipped mussel oils (more potent than fish oils) cannot be manufactured by our body and decrease inflammation. The EPA and DHA essential fatty acids have been so effective that some people have been able to discontinue their use of other medications altogether.

3. Take MSM, or “organic sulphur”. It can lessen inflammation, pain, and stiffness due to arthritis, muscle, or back pain and helps to balance the blood chemistry in these conditions. MSM helps supply the sulfur amino acids needed for healing.

4. Massage a blend of essential oils of arnica, Calendula and St John’s work into the affected painful area. Applying essential oils directly on the area nourishes cells and enables the body to metabolize waste and heal injuries more quickly. Herb Pharm makes a a blend called “Trauma Oil” which is very effective. Essential oils can help relax tense muscles and improve circulation.

5. Eat a whole food, mineral rich diet with plenty of vegetables and whole grains. Vegetable juices and green chlorophyll-rich foods can help relieve muscle inflammations by promoting the elimination of toxins from the body. Cut back on the amount of meat containing large amounts of saturated fat, which impacts the effective functioning of the liver – possibly leading to inflammation and irritation. Animal fats also contain arachadonic acid which can stimulate inflammation.

6. Take Glucosamine sulfate: Glucosamine is a naturally occurring element in the body that plays a crucial role in the building and healing of cartilage. Glucosamine may be efficient in treating and even delaying the progression of osteoarthritis. Some studies have hinted that glucosamine may be as effective as NSAIDs in treating joint conditions, while having fewer gastrointestinal side effects.

7. Magnetic therapy: Magnetic therapy is a safe method of applying magnetic fields to the body for therapeutic purposes. It helps speed the healing process and improve quality of sleep without any adverse side effects. A study from the University of Virginia showed that that a magnetic field of moderate strength can result in significant reduction of swelling when applied immediately after an inflammatory injury. Dilation of blood vessels is a major cause of swelling, and it’s thought that the magnets worked by limiting blood flow to the affected area. Individuals wearing magnetic jewelry have reported diminished muscle soreness and lessening of cramps. Try sleeping on a magnet mattress pad to help ease the pain of muscle soreness or apply magnet straps to sore muscle or tendonitis areas.

8. Take Vitamin D: Researched conducted by the University of Minnesota found that 93% of all subjects with non-specific musculoskeletal pain were vitamin D deficient. Taking Vitamin D and CoQ10 can help alleviate muscle pain caused by cholesterol-lowering statin drugs. Vitamin D can also be synthesized naturally by the body upon exposure to sunlight.

9.Cayenne pepper:A teaspoon of cayenne shaken in 2 ounces of olive oil can be used as an ointment and rubbed directly into sore muscles. Cayenne contains capsaicin which eventually inhibits secretion of the neurotransmitter Substance P, that transmits pain to the brain, lessening muscle soreness, sprains and cramps.

10. Try an Epsom salt bath: The magnesium sulfate of Epsom Salt acts as a muscle relaxant, and by easing muscle pain it helps the body to eliminate harmful substances. Due to changes in agriculture in the past century, most Americans are deficient in Magnesium. Studies show increased magnesium levels from soaking in a bath enriched with Epsom salt! Magnesium and sulfate are both easily absorbed through the skin. Fill a bathtub with water as hot as you can stand. Add 2 cups of Epsom salts. The heat of the bath will increase circulation and reduce inflammation.
About Alchemy Radiant Health:
Alchemy Radiant Health offers services to help people achieve premium physical performance, mental clarity, and well-being through holistic wellness programs that promote radiant health and longevity. Our approach and philosophy is based on ancient Chinese nutrition combined with the latest developments in super-foods.

Sources Used in this article:
(1) July 1998 issue of The American Journal of Medicine

None of the statements in this article have been approved by the FDA. Any products or services referred to are not intended to treat, diagnose, prevent or cure any disease or health condition.

All content in this article is commentary or opinion and is protected under Free Speech. The information is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. Alchemy Radiant Health assumes no responsibility for the use or misuse of this material. Your use of this article indicates your agreement to these terms.

©2008 Alchemy Radiant Health. All Rights Reserved.

Josse Ford
http://www.articlesbase.com/diseases-and-conditions-articles/10-tips-to-reduce-muscle-pain-naturally-without-side-effects-749262.html

Bipolar has many definitions, all of which can affect a person lot as well as their family. One of the definitions is that a person diagnosed with the bipolar disorder has alternating experiences of extreme elations coupled with deep depression. Another form of bipolar is Manic Depression which is characterised by episodes of deep depression, that is accompanied with one manic episode.

Bipolar disorder is said to affect a person’s thought patterns, behaviour, feelings and their perception of things around them. Professional put this down to chemical imbalances and electrical elements of the brain, as it is not functioning normally. Others say that this is a mental illness which can run in the family, so people are more proned to getting this disorder if there is a medical history of bipolar disorder running in the family or any other mental illness.

Many types of medications are offered to bipolar patients, and not everyone is comfortable with having to take the daily doses continually for some time. There are those who prefer to supplement or to use alternative therapies which are deemed healthier than using prescribed medication.

1. Omega 3

Research shows that Omega 3 which is found in fish oils and in many other fishes is good for anyone with a mental illness and bipolar. One significant research involving 30 bipolar patients was conducted over four months. It was done to show comparisons of the efficacy of Omega 3 against olive oil or placebo for treating bipolar disorder. Researchers believe that this disorder is a neuropsychatric illness with high mortality and morbidity. They proved at their preliminary study that Omega 3 was much better in performance for longer remissions, as based on the symptom severity which is on four scales. Studies are continuous in the hope of finding new classes of the psychotropic compounds, so that they can be utilised as mood stabilisers to help sufferers.

2. Herbal

Herbal supplements are preferred by many people as an alternative to taking prescribed drug medications due to their beliefs, or as a healthy option. Not all herbs are ideal for treating bipolar disorder, as some herbs can in fact worsen the condition in a patient. Taken with some drugs, herbal supplements can have a harmful reaction. You should always consult your doctor before taking herbal medication with any other drugs.

3. Diet and Nutrition

For treating depression, holistic doctors will suggest that you use B-Complex, Magnesium and Thiamin as part of your diet. Organise your menus every day and check that you have adjusted your diet accordingly, so that your body receives the necessary nutrients to regain your good health again.

4. Counselling with your Pastor

Whatever your religion, if you are suffering from Bipolar Disorder, it is a good idea to talk to your vicar, pastor, priest or rabbi, rather than to a therapist. During difficult times, your religious community can be a great help at comfort. Spirituality and prayers are recognised by the community, and also as part of your medication and psychotherapy sessions.

5. Art Therapy

Joining in expressive therapies are especially good for those who mostly stay at home. Art helps you to express yourself freely without any inhibitions. You may want to enrol in classes like Drawing, Watercolours, Oil Painting, Sculpting and many other Arts. Look around locally to see what classes are available in art or expressive therapies.

For those who enjoy movement, there is dance therapy. Your cognitive, emotional and physical wellbeing is catered for as your feet move into action and lift your spirits.

How about sound or music therapy? Listening to soothing music can help anyone relax. The chemical in your body will react so that your blood pressure, improves along with your breathing and pulse rate; and even your posture will change.

6. Traditional Medicine

For emotional, physical and spiritual wellbeing there are traditional medicines, some of which are culturally based. These include Acupuncture, Yoga, Reiki, Shiatsu, Ayurveda, Qigong which are all popular examples of Healing Arts, based on the belief that any imbalance in your body will cause illness.

By combining all these alternative therapies and medications a person with bipolar may be treated effectively, and bring their body back into balance by nature. You should always consult a doctor if you encounter any problems, and any prescribed medication should be continued with unless it is making you worse in which case, a doctor will change course. Your doctor will be able to advise you on alternative medicines.

Abhishek Agarwal
http://www.articlesbase.com/mental-health-articles/bipolar-disorder-treatments-6-effective-alternative-methods-of-treatment-739485.html

We are adding this important and essential component of nutrition to our SPR Performance Tv videos. I always receive requests from people like you about nutritional recipes. So Lulu, my fiance, and I decided to do something different and do a cooking show for you guys.

Since we are fans of the food network, we thought it would be fun to do our own cooking show and practice what we’ve learned by watching the shows. We’re putting our own little twist to our show by preparing foods geared towards performance nutrition foods. We will do our best at providing simple, yet effective recipes to keep your body going, even with a busy schedule like ours.

Although the video is not of the highest quality, the content included in this episode is fantastic. Also, the hosts of this show are phenomenal. Hahaha! Not bad for two people who’ve never taking acting classes.

Make sure you don’t miss part two!

For more exercise tips: visit my blog at www.GGFitnessTraining.com

Join the hundreds of members who have subscribed to my world-famous “Your Performance Training Tips” ezine newsletter.
Sign up here: http://bit.ly/Rw33V

Giber Becerra, CSCS and the SPR Performance Coaching Staff Website: http://www.sportsperformancerepublic.com

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Duration : 0:9:10

Continue reading “SPR Tv: Performance Nutrition walnut chicken sandwich part 1” »