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Saturday, December 31, 2011
Sunday, December 25, 2011
Weight Loss Detox Diet
Any weight loss plan should start with a healthy diet. Using a weight loss detox diet can help you gain energy, lose pounds and get healthy while you are losing weight. But this is not an extreme diet plan or anything unhealthy. A weight loss detox diet is a no nonsense, healthy way of eating that allows your body to naturally cleanse and detoxify as it was made to do.
The first part of a weight loss detox diet is to include mainly fresh fruits and vegetables in your diet. This is because fresh produce if full of fiber, vitamins, minerals, phytonutrients, antioxidants and other compounds that stimulates digestion, speeds metabolism and adds the nutrition your body needs to stay healthy.
You cannot get these same compounds from a vitamin pill. That's because the nutrients in whole foods are more complex than modern science can replicate. Vitamins, minerals and other compounds work together to complement each other and to ensure that your body gets the proper balance. This is nature's way of making sure you don't overdo it on some nutrients while leaving others out. Eating a variety of fruits and vegetables from different color categories will help you get a diversity of nutrients.
In most weight loss detox diets, you will see the inclusion of mainly raw produce. This is because cooking, even steaming, can harm many of the nutrients and enzymes. Raw vegetables raise metabolism by stimulating digestion. Raw fruits help your body naturally cleanse and detoxify. Adding both to your diet on a regular basis will help you feel more energetic, lighter and help your body lose weight.
Whole grains can complement a healthy weight loss detox diet. They can act as a broom to help sweep your digestive tract. Some have Essential Fatty Acids, a necessary nutrient for healthy skin, hair and even brain. Strive for whole, unprocessed grains when possible. This means in place of white flour, look for whole oats, whole wheat and other whole grains in your breads and cereals. Cook when you can; include foods such as basmati rice, quinoa or amaranth into your daily meals in place of breads, pasta or instant mashed potatoes.
If you eat animal proteins, it is best not to cut them out altogether. However, many of us could benefit by cutting the amount of animal proteins. This is because your body can only digest a certain amount from a meal at a time. This means, if you eat too much protein at once, your body cannot digest so may store it, instead. This leads to fatigue, weight gain and other unhealthy factors.
Keep your proteins lean and varied. Do not eat processed meats, but instead cook your own poultry, fish, lean steak or vegetarian proteins. Other protein sources include sprouts, beans, legumes, nuts and seeds. Experiment with foods you have not tried yet, you might find something you like!
Drink water throughout the day. Make it even more beneficial by adding a squeeze of lemon juice. This helps your body flush waste and toxins that naturally shed as you lose weight. Drinking enough water can help you feel more energized and make weight loss a little easier. Be careful to spread your water throughout the day and do not drink it all at once for best results.
What you don't eat is as important as what you do eat. Try to cut out as many processed foods as possible while on a weight loss detox diet. Highly processed foods have added sugars, fats and chemicals that can sabotage weight loss efforts. In addition, these types of foods can trigger cravings and make you feel worse, not only physically, but mentally.
No matter what weight loss diet you try, be sure to check with your doctor or health professional; especially if you take medications. And once you start a weight loss program, stick with it for at least 30 days so you can see results. A weight loss detox can be a beneficial thing for many people; inform yourself, be persistent and most importantly, be kind to yourself.
Tuesday, December 20, 2011
Cooking Basics-Whole Grains
FitKim.com Cooking Basics Whole Grains Baking Potatoes Red Potatoes Whole Wheat, Corn or Sprouted Tortillas Whole Wheat Pasta Quinoa, Couscous, etc Old Fashioned Oats Brown RiceKimberly Coventry has been researching nutrition and fitness for nearly a decade. During this time, she has completed her Masters Degree in Holistic Nutrition, become a Certified Nutritional Consultant, Certified NASM dotFIT Coach, marathoner, duathlete and triathlete. She has been consulting clients for over five years, and has developed a passion for combining nutrition and fitness. In her spare time, she teaches Indoor Cycling, Sunday school and writes articles. She is featured in the Hometown Journey Magazine on a monthly basis, and has reached Expert Author status for Ezine Articles. She has recently signed on as a Yahoo! Contributing Author, and is excited about the opportunity to share her knowledge and passion. Her upcoming goals are to publish an e-Cookbook and become a Certified Personal Trainer. Her current recipes can be found on MyRecipes.com and Allrecipes.com. She can be contacted at FitKim@yahoo.com for freelance and consulting inquiries. Bonus Article: Mini Meals • I can remember it like it was yesterday. I woke up at 5:30am, got to the office about 6:30am, and worked until 10:30pm at night-Monday through Saturday. I would eat animal crackers and Pepsi One around lunch time, and then fast food for dinner. That's it. I started getting really sick, and couldn't figure out what was ...
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Saturday, December 10, 2011
Top Sources of Fiber
Fiber is vitally important if you want your digestive system to function properly. While many processed foods have fiber removed, there are many natural sources of fiber that you can easily introduce into your diet.
The top sources of fiber are:
Fruits and vegetables
Fresh fruits and vegetables contain high levels of fiber, which help cleanse your system. While some fruit juices have the fiber removed, home-made smoothies created from whole fruit are a delicious way to increase the amount of fiber in your diet.
Fruits and vegetables also contain natural sugars, which help maintain healthy energy levels.
Whole grains
Swap refined white rice for healthy brown rice to increase your intake of fiber. Oats, barley, rye, buckwheat and quinoa are also good sources of fiber, and all are used in wholegrain bread and cereals.
Nuts and seeds
Flax seeds contain particularly high levels of mucilaginous fiber, which helps bowel function. To get the most from flax seeds, soak them overnight before eating them. You can also drink the water they've been soaking in. Alternatively, dry roasted flax seeds are a tasty source of fiber.
Pulses
Pulses, such as kidney beans, broad beans and garden peas, are high in fiber and protein, both of which are vital if your body is to function properly.
Higher consumption of pulses has been shown to reduce the risk of coronary heart disease.
Sprouted grains
Buying a sprouting set can be a great way to get children interested in healthy eating, as kids are more likely to eat food they have grown themselves.
Lentils, chickpeas, soya beans and rice can all be grown in your own home, using a sprouting kit. You can be sure these are fresh when you eat them and you won't need to worry about any pesticides or other harmful chemicals.
Sprouted grains are also highly versatile. For example, chickpeas are a good source of fiber and make a lovely snack when soaked overnight, while lentils are a base for many delicious soups.
Seaweeds
These are a great source of mucilaginous fiber, which helps cleanse the body of toxins and heavy metals. Seaweeds can be used as a seasoning or as a key ingredient in sushi and stir frys.
Kelp, nori, dulse, arame, kombu and wakame all contain particularly high levels of fiber, so they make a valuable addition to your diet.
A healthy digestive system is vitally important to your overall health. That is why you should increase the levels of fiber you eat - a major step to improving digestive health.
Monday, December 5, 2011
Sprouting Seeds Like a Pro
During our recent skill set seminar in Philadelphia they covered the topic of sprouting seeds. The presenter was very knowledgeable on the issue and I thought I would pass on some of the information which I gained for my readers benefit. Sprouting seeds is a fairly straight forward and simple process. It takes very little of your time and the end result can provide a tasty new treat for your evening salad or your favorite bowl of soup.
The primary task before you is to select a suitable seed to sprout. You have a rather vast choice in this selection, ranging from just about all bean varieties including the popular mung Bean, various grains, an assortment of leafy sprouts such as Alfalfa or Clover, the brassicas, such as Broccoli, Cabbage, Mustard and the ever popular Radish seeds. You can even go a little crazy and do some of the more exotic sprouts such as Garlic, Fenugreek or Onion. Although they may be especially sensitive to the rinsing and draining phase they could be well worth the efforts expended. Lastly, you have the various nuts and pseudo-grains. Almonds, Peanuts, Sunflower and Pumpkin do not like the high humidity and will likely not do well while the small seeds of the Quinoa and Amaranth may be drowned in the water which means you must manually drain these seeds if you wish to grow them.
After purchasing the seeds it is important to remember that proper storage is essential in order to maximize the seeds ability to germinate. These dormant beans, grains and seeds should be stored in a cool, dry, dark location with temperatures between 55 and 70 degrees. The humidity should never exceed 70 percent keeping in mind that the lower humidity is frequently the most desired.
You can generally extend the life of your seeds to their maximum potential by freezing them. This will increase their life span by 4 to 5 times it's usually amount of time. By merely placing them in your kitchen refrigerator you can double their useful span of life. In either case, you will want to avoid any sort of condensation as it would be detrimental to your seeds well-being.
Now, after selecting the seeds which you wish to sprout you will need to prep them. This step is not completely necessary but does help "kick start" the seeds. As you rinse them off cull through them carefully and remove any non-seed pebbles and scrapes. Look for damaged seeds and immediately discard them. Although many of the small seeds may be too small to cull you will discover that anything larger than a radish seed should be inspected for any strange plant parts, pebbles, broken conditions or for weed seeds.
The next step in our procession is the seed soaking phase. Since all your dry seeds exist is a dormant state the act of soaking ends the seeds dormancy and triggers its life cycle. Usually if it is left to the seeds own accord it will develop a young plant which continues the life process of seed-plant-seed relationship.
Different seeds will naturally soak up different amounts of water. A general rule of thumb would be to mix 2 to 3 parts of water to 1 part of seed. The seeds will absorb much of the water as they are soaking in it. You can not provide too much water for the soaking process as the seeds will absorb only the amount of water which they require. You will notice that I stated you can not use too much water however, you can soak the seeds for too long of a period of time. This time will vary with the seeds and will usually appear in the seed sprouting instructions. The duration of soaking varies from 8 to 12 hours normally however, in some cases only a period of 20 minutes is necessary. Check the seed information provided with your sprouting seeds to be certain.
You will want to mix up your seeds with either your hands or a small wooden paddle in order to ensure an even water coverage. You will find from experience that some seeds such as alfalfa, broccoli or clover can be adequately covered with water and still fail to properly soak up the liquid. By prepping your seeds you will avoid this problem.
After you have completed the soaking proceed to skim off any of the residue or non-seeds which may be floating on the top of the water. Push slightly upon any floating seeds and note if they sink or not. If they fail to sink they should be discarded.
Rinsing is an important process in your sprouting adventure. Remember you are going to eat this product when it is complete. Draining represents a means of regulating the amount of moisture which our sprouts will have available. Rinsing will occur on a regular basis in order to restore this moisture to the seeds. It is generally best to rinse your sprouts over a sink by hand. Use water which has a cool temperature of 60 to 70 degrees and don't spare it, use plenty of it. If you have the capability to use high pressure on your sprouts you should do so. Rinsing should take place 2 or 3 times per day. Drain your sprouts well after rinsing them as it is easy to lose your crop if left sitting in a puddle of water. They do not like wet feet! Another important factor for successful sprouting is air circulation. Like humans, if sprouts can't breathe as they growing they will simply die. Never place them in a closed cabinet but let them enjoy their life on your kitchen countertop.
Its now time to enjoy the labors of your work but remember as you progress between one crop and another its essential to keep your equipment clean and sterile. Wash your sprouting tray well between various crops using one tablespoon of bleach to a pint of water.
You can store your sprouts in the refrigerator for as much as 6 weeks but don't try to store wet sprouts. I hope you enjoyed this article on sprouts and found it useful.
Copyright @2011 Joseph Parish
http://www.survival-training.info
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Thursday, December 1, 2011
5 Natural Toxins in Food
The toxins in food are not limited to man made chemicals. There are several natural toxins which are found in whole foods like grains and beans. Some of these toxins can be neutralized through the proper preparation techniques of soaking, fermenting or cooking the food substance. Others are poisonous in any form. Here are 5 of the most common natural food toxins:
Aflatoxin: a carcinogenic toxin which is produced by the Aspergillus flavus fungus. This fungus can contaminate foods such as grain, nuts and legumes such as peanuts. Aflatoxin-producing members of Aspergillus are common and widespread in nature. They can contaminate grain before harvest or during storage. Aspergillus lives in the soil, decaying plants, hay, and rancid grains and nuts. Crops which are frequently infected include grains such as corn, sorghum, pearl millet, rice, and wheat, oilseeds such as peanuts, soybeans, and sunflower seeds, spices including chile peppers, black pepper, coriander, and turmeric and tree nuts including almonds, pistachios, walnuts, coconuts, and brazil nuts. The toxin can also be found in the milk of animals which are fed contaminated feed. Virtually all sources of commercial peanut butter contain minute quantities of aflatoxin, but it is usually far below the US Food and Drug Administration's (FDA) recommended safe level. Ergot: a toxin produced when the Claviceps Purpurea mold infects rye and other grains. In medieval times, outbreaks of the disease "ergotism" were common and known as St. Anthony's fire. The name was in reference the severe burning sensations in the limbs caused by vasoconstriction of blood vessels. The vasoconstriction sometimes resulted in gangrene and loss of limbs due to severely restricted blood circulation. The neurological symptoms of an ergot infection included hallucinations and irrational behavior, convulsions, and death. Lectins: toxic protein compounds found in most foods, but in heavy amounts in many seeds, grains and legumes. Large amounts of lectins can damage the heart, kidneys and liver, lower blood clotting ability, destroy the lining of the intestines, and inhibit cell division. Cooking neutralizes lectins to some extent, and digestive juices further destroy them. People living at high altitudes, where water boils well below 212 degrees should cook lectin containing foods in pressure cookers to avoid lectin poisoning. Lectin toxins in food are found in: grains, especially wheat and wheat germ but also quinoa, rice, buckwheat, oats, rye, barley, millet and corn, and all products made from them (oils, vinegars, alcohols, flours, etc..). Lectins are also found in legumes (all dried beans, including soy and peanuts and the products made from them), dairy foods, if the cows producing the milk are fed grains instead of grass (this would include most commercial milk products), and plants in the Nightshade family, including potatoes, tomatoes, eggplant and peppers. The lethal toxin Ricin is made from castor beans, which contain large quantities of a particularly deadly lectin. Raw black beans contain enough lectins to kill rats in one week. Phytates and Phytic acid: compounds found in many foods, but especially soybeans, whole wheat and rye. In the human gut, phytic acid acts as an anti-nutrient. It reduces the absorption of valuable minerals such as calcium, iron, magnesium, and zinc by binding the minerals into an insoluble salt. Relatively high concentrations of phytic acid occur in the following foods: whole grain cereal foods (wheat, rye, rice, oats), nuts and seeds, soybeans, other types of beans, potatoes, artichokes, blackberries, broccoli, carrots, figs, green beans and strawberries. Soaking or sprouting the grain foods will neutralize much of the phytic acid, except in soybeans, which must be cooked for more than 10 hours at very high temperatures to remove the anti-nutrients. Solanines: a toxic alkaloid found in high concentrations in the green patches on and just under potato skins and eyes. They are also found in tomatoes, peppers, and eggplant. Solanine has both fungicidal and pesticidal properties, and it is one of the plant's natural defenses. The human body converts solanines into a poison called solanidine. Solanine poisoning is primarily displayed by gastrointestinal and neurological disorders. Symptoms include nausea, diarrhea, vomiting, stomach cramps, burning of the throat, heart arrhythmia, headache and dizziness. Hallucinations, loss of sensation, paralysis, fever, jaundice, dilated pupils and hypothermia have been reported in more severe cases.
When raw potatoes turn green--primarily from exposure to light--their solanine levels can reach 80 to 100 milligrams. You can keep solanine content under the recommended limit of 20 milligrams by storing potatoes in a cool, dry, dark place--conditions that are not conducive to greening. If your potatoes do green up, peel the skins and shoots in which the solanines concentrate.
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Tuesday, November 29, 2011
Nutritional Supplementation for Reducing Cardiovascular Disease
Cardiovascular disease is America’s number one killer, taking the lives of 37% of the people who die each year. 71.3 million Americans have some form of cardiovascular disease, including heart disease, stroke, high blood pressure, congestive heart failure, congenital cardiovascular defects, hardening of the arteries, and other diseases of the circulatory system. Cardiovascular disease cost Americans 3.1 billion in 2006 for medical costs and disability. Keeping blood pressure and cholesterol within healthy limits, and not smoking, are the three most important and controllable factors in preventing or stopping the progression of cardiovascular disease. Fortunately, there are many natural methods for maintaining a healthy blood pressure and keeping cholesterol levels optimal. (Remember to consult with a qualified health care professional before starting any supplementation program. Just because they are natural, that does not mean that all supplements are safe for each individual case.)
Sodium RestrictionApproximately 40-50% of people with high blood pressure are sensitive to sodium intake. Reducing sodium intake is an important first step in reducing blood pressure. This requires restriction in adding salt to foods, as well as avoiding processed foods. Processed foods include canned vegetables, prepared foods, pickles, salted snacks, and foods containing MSG.
CalciumStudies have revealed that calcium supplementation of 1000-1500 mg per day lowers blood pressure. Calcium aids the kidneys in excreting sodium, and, along with magnesium (see below), helps to relax the smooth muscle lining of some blood vessels, which lowers diastolic blood pressure (the bottom number).
Magnesium600 mg per day of magnesium has been shown to decrease blood pressure. Magnesium helps the heart produce energy and beat regularly. Magnesium is found in almonds, lima beans, peanuts, seafood, and spinach, but many people do not get enough magnesium from their diets alone.
Omega-3 Fatty Acids (also known as EPA/DHA, fish oil, or flaxseed oil) There are a multitude of studies that show that omega-3 supplementation is effective in reducing blood pressure. You need approximately 1000 mg twice per day to achieve this effect. Omega-3 fatty acids reduce inflammation, which compromises blood vessels.
This supplement also reduces clots and helps the heart beat regularly.
GarlicA garlic supplement with 4000 mcg of allicin, or between a half and a whole clove of garlic, daily, will lower blood pressure by about 20-30 mm Hg systolic (top number) and 10-20 mm Hg diastolic. It also reduces plaque in the arteries in people with atherosclerosis (hardening of the arteries.) Garlic has been shown to improve the ratio of HDL (good cholesterol) to LDL (bad cholesterol).
Coenzyme Q10Coenzyme Q10 (CoQ10) supplementation of 60 mg twice per day has consistently shown to lower blood pressure. It requires four to twelve weeks to take a noticeable effect. CoQ10 works by helping heart cells create energy, and is especially effective in people with heart failure. It also allows blood vessels to relax and widen, especially in the heart. In food, it is found in beef, broccoli, chicken, eggs, fish, nuts, spinach, vegetable oil, and wheat germ.
Phytonutrient Fruit and Vegetable SupplementationA recent study has shown that subjects taking a green phytonutrient-rich fruit and vegetable powder for 90 days decreased systolic blood pressure by 12.4 mm Hg and diastolic blood pressure by 7.1 mm Hg when compared to a control group. The powder consisted of micro algae, barley grass juice powder, multiple fruit and vegetable powders, lecithin, acerola cherry, fermented cabbage, milk thistle, plant enzymes, quinoa sprout, lemon peel, oat beta-glucan, soluble rice bran, green and white tea extracts, resveratrol, lutein, zeaxanthin, lycopene, cinnamon, raspberry, is quercitin-rutin, and aloe vera. The study showed that the benefit of phytonutrients is much stronger when the nutrition of multiple fruits and vegetables are taken together, rather than consumed as isolated nutrients.
Resveratrol, a compound found in high amounts in the phytonutrient powder, and also commonly found in red wine and grape juice, improves blood flow within the brain, which decreases the chances of stroke. It also helps fight obesity and type2 diabetes, two risk factors for cardiovascular disease, and hardens damaged heart tissue.
Vitamin C, which was also found in high amounts in the powder, helps increase blood vessel flexibility and reduces LDL oxidation. Nutritionally, it is found in citrus fruit, broccoli, cauliflower, Brussels sprouts, cabbage, potatoes, spinach, strawberries, tomatoes, and tomato juice.
The potassium in the powder helps control blood pressure by regulating water balance. It is also required for proper electrical impulse transmission within the heart. It is found in beans, milk, vegetables, and most fruits.
Folic acid was also high in the powder. It is found in beans, citrus juice, peas, and green leafy vegetables. It reduces homocysteine, thereby decreasing the risk of heart disease.
GuggulThis supplement is found in gum taken from the myrrh tree. It has been shown to simultaneously decrease LDL levels while raising HDL levels.
HawthornThis botanical opens blood vessels, reduces blood pressure, and improves oxygen usage in the heart. Its usage in heart-related conditions dates back to Greco-Roman times.
Reishi MushroomThis Chinese mushroom is now commercially grown in northern Asia and North American. It has been shown to decrease blood pressure and LDL levels, and also helps prevent blood clots.
ArginineArginine is an amino acid is found in chocolate, dairy, fish, meat and nuts. It counteracts blood vessel constriction. High levels of arginine are inversely proportional to levels of C-reactive protein (CRP), a telltale marker of inflammation.
NiacinNiacin, or nicotinic acid, one of the water-soluble B vitamins, improves all cholesterol levels when given in doses well above the recommended daily allowance. It is inexpensive and widely accessible without a prescription but must not be used for cholesterol lowering without the monitoring of a physician because of the potential side effects. The most common side effect is flushing or hot flashes, which are the result of the widening of blood vessels. Most people develop a tolerance to flushing, and it can be decreased by taking it during or after meals, or by taking a slow-release form. People on nicotinic acid are usually started on low daily doses and gradually increased to an average daily dose of 1.5 to 3 grams per day. ConclusionThere is a plethora of research that supports the use of supplementation and natural interventions in controlling the risk of cardiovascular disease. In some cases, they can reduce the need for medication, which helps reduce the chances of side effects from these drugs. In other cases, natural interventions, along with dietary changes and exercise, are all that are needed to control blood pressure.
References:
“Definition of Cholesterol Lowering With Niacin.” Medicine Net. Found online at http://www.medterms.com/script/main/art.asp?articlekey=9489. 30 May 2007.
Heart Facts 2006: All Americans. American Heart Association: 2006.
“Heart Smart Nutrients.” Energy Times Feb. 2005: 25-27.
Maher, John, DC, DCCN, FAAIM. “The Logan Study: Hypertension and Phytonutrient-Rich Fruit and Vegetable Supplementation.” Dynamic Chiropractic 7 May 2007: 22-24.
“Pressure Relief Remedies.” Energy Times Feb. 2007: 25-27.
Stillwell, William J, DC. “Reducing High Blood Pressure: Natural Choices.” Clinic News Update 2003: 1-3.
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Saturday, November 26, 2011
Back Pain, Fatigue, Fear, Varicose Veins, Fragile Bones & Impotence Are Signs of Low Kidney Energy
If you are experiencing back pain, fatigue, fear, varicose veins, fragile bones, erectile dysfunction or lack of energy, your kidney function is not at it's peak. Learn the signs of low kidney energy and the foods and activities which help bring your energy back up.
How do you know you have low kidney energy?
You will know because your eyes will have rings or bags under them. You may have experienced this after a long hard day at work or when you have not been sleeping well. The level of exhaustion stemming from such events is due to a depletion in the kidneys. Another activity which causes low kidney energy is sexual intercourse. Watch your energy when you have sex around the new moon or full moon, as it is during these times your energy can become highly depleted. Men should refrain from ejaculating around this time. Ejaculation is the ultimate enemy of the essential energy of the kidneys. Repeatedly exhausting your kidneys can lead to impotence, erection problems in a man and conception problems in a woman.
Other symptoms of low kidney energy include:
unclear thinking
poor memory
backaches
fatigue
fear
paranoia
fragile bones
varicose veins
back pain, especially in the lumbar area
baldness
Why is it important to have strong kidneys?
The kidneys are considered one of the most important organs in the body. The role of the kidney is to eliminate substances from the blood. This purification not only refers to physical substances but also to non-physical energies. If the kidneys' function becomes impaired, your energy will drop and your body will become susceptible to illness.
It is easy to recognize people with strong kidneys. Their hair is shiny and healthy. Those who are bald may be experiencing a deficiency of kidney energy.
A person with strong kidneys is alluring, sexually attractive and engaging. His or her sense of hearing and eyesight is acute.
When your kidneys are vibrant you are more creative and lively. You can do anything, especially tasks that require working with your hands. You have a high sexual drive and a beautiful artist way of expressing yourself.
What are the factors which can draw on the reserves of the kidneys?
Working too hard, not getting enough sleep, chronic diseases and not managing your energy properly during sexual intercourse are factors that can draw on the reserves of your kidneys. When you have not slept well and continue to work from a place of nervous energy, you are exhausting the life force in your kidneys. Being anxious, especially about money, affects your kidney.
What activities strengthen the kidneys?
rest
exercise
diet
What foods strengthen kidney energy?
barberry (berberis vulgaris) - homeopathic remedy
black beans
black sesame seeds
black soybeans
buckwheat
chestnuts
millet
mulberries
quinoa
raspberries
root vegetables
royal jelly
sprouting seeds
strawberries
walnuts
warm broths
water chestnuts
What foods weaken the kidneys?
cold foods alcohol caffeine sugar
Tuesday, November 22, 2011
Superfoods for Flexibility
#1 of 7 - The Secrets of Nutrition & Flexibility
"Superfoods" are naturally occurring edibles that are loaded with vitamins, minerals, nutrients, and phytonutrients at levels that far-exceed the average. Superfoods give you a buzz, heal your body, and make you feel fantastic.
FOOD MAKES YOU FLEXIBLE?
Sounds crazy, right? Well, it's true. This is not science or theory; it's a real-life, student-tested fact. If you eat a water-dense, plant-based diet with lots of superfoods, you'll notice flexibility gains within three days.
Don't take my word for it--just try it!
Below is a shortlist of my favorite Superfoods. Buy them fresh or low-temperature dried, and purchase organic whenever possible.
DARK GREENS
Dark green vegetables are some of the most mineral-dense foods on the planet, and waterborne greens or sprouted greens are even better (waterborne greens usually have 2-10 times more minerals)
Primary Benefits:
- potent source for minerals
- alkalizing effect on the body (fights acid build-up)
- boosts immune system
- high in fiber (healthy bowels)
- chlorophyll rich (cleanses and energizes the body)
SHOPPING LIST
Spirulina, chlorella, barley grass juice extract, wheat grass, kale, parsley, all seaweeds and sea vegetables, chard, and spinach.
PREHISTORIC GRAINS & SEEDS
The advances in agricultural technology (selective breeding and genetic engineering) directly correlate to the decline of the nutritional value of our foods.
Plants such as corn, soy, and rice--staples of the modern world--are a great source for calories, but they no longer pack the nutritional punch they did when our ancestors first began domestic cultivation.
Today, the most nutrient-dense foods are what I call the prehistoric plants; the ugly, brown-colored, intimidating dry good you see in plastic bins at the health food stores.
These are commercial crops, but nutritionally-speaking, they more-closely resemble their ancestors. They take a little extra work to prepare (cooking or sprouting), but it's well worth it.
Primary Benefits:
- loaded with cancer-fighting anti-oxidants
- naturally fiber-rich
- excellent source of bio-available proteins
- low in sugars
- naturally well-balanced
- difficult to overeat
SHOPPING LIST
Millet, quinoa, amaranth, wild rice, bulgur, sesame seeds, sprouted seeds of clover, broccoli, mung beans, and radish.
SUPERFATS
Most people get their fat from inferior, animal-based foods like milk, ghee, cheese, butter, and meat. In animals' bodies (and yours), built up toxins like pesticides, herbicides, antibiotics, and pollutants are most-often deposited in fat cells. To make things worse, animal fat also contains the notorious LDL (bad) cholesterol that can lead to damaged arteries and heart disease. No wonder fat has such a bad reputation!
Foolishly, many people today try to avoid all fats when really, they should be avoiding animal fats. Plant fats are not only good for you--they are essential for health and wellness and MUST be eaten on a regular basis. Good fat give you sustained energy, heals your body, and balances hormones.
Primary Benefits:
- provides essential building blocks for the body
- slows absorption of sugars
- enables the body to absorb fat-soluble vitamins (A, D, E, K)
- encourages healthy bowels
- promotes elasticity of connective tissues (flexibility)
- balances hormones and mood
SHOPPING LIST
Raw almonds, sesame seeds, sunflower seeds, hemp seeds, flax seeds, pumpkin seeds, walnuts, brazil nuts, cashews, macadamia nuts, avocado, coconut, durian, and cold-pressed oils (olive, coconut, hemp, flax, and sesame seed are all great).
WHY SUPERFOODS?
Yoga students put heavy demands on their body, often neglecting to replenish their system with nutrient-dense, natural foods that will keep them healthy and strong.
Thanks for reading!
Keep Practicing
Lucas
YOGABODY Naturals LLC
Saturday, November 19, 2011
How to abound SPROUTS (my aboriginal try & it worked!)
Wish I had known about this years ago! Sprouts are a great addition to salads, stir fry...whatever. You don't have to spend a bunch of money, I made my whole perpetual sprouting "system" for less than and that is only because I chose to purchase bulk seeds and a food grade screen. The casserole you see in the end of the video was made entirely from potatoes, greens and beans from my garden with the addition of soy chicken patties....so it was almost free!!! If you want to eat healthy very inexpensively then you have to try this!
Monday, November 14, 2011
Certified Organic Quinoa Grain Sprouting Seeds - Sprouts, Cereal, More - 35 Lbs
!±8± Certified Organic Quinoa Grain Sprouting Seeds - Sprouts, Cereal, More - 35 Lbs
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| Price : | Post Date : Nov 14, 2011 06:15:40N/A
Quinoa seeds were a staple food source in South America for 6000 years. Quinoa is a psuedo grain, in that it is not a grass like most grains. Quinoa is excellent an source of vitamins and essential amino acids and contain no gluten. Quinoa sprouts are the only spout to contain all essential amino acids for humans. Quinoa seeds can be eaten raw or sprouted, when ground into gluten free flour for baking. Quinoa makes a great breakfast cereal alone or can be added to oatmeal. Quinoa sprouts are the fastest growing sprout needing only to be soaked for about half an hour, and typically begin to sprout within hours. Quinoa sprouts are beautiful and delicious. Best when less than a day and a half sprouted as they retain their crunchy texture and flavor. Longer growth changes the consistency to a much softer sprout. High germination rate. Resealable bucket.
Monday, November 7, 2011
Protein: Revealed
In this article, I would like to touch upon a subject that is one of the most popular ones in the fitness industry. This post focuses on a macronutrient that enjoys a celebrity status in the fitness world and has definitely enjoyed the spotlight for a considerably long time. Yes, I am talking about "PROTEIN"
PROTEIN
The word protein is derived from the Greek word "proteios" which means "primary" or "of prime importance". The name clearly shows how important this macronutrient is for us.
Proteins are essentially bio-molecules that are made up of smaller units called "amino acids" that are linked together to form polypeptide chains.
Protein is present in our skin, hair, callus, cartilage, muscles, tendons and ligaments.
Proteins hold together, protect and provide a definitive structure to the body.
From the perspective of health and fitness, there are things about protein that are important for us to understand.
i) Functions
ii) Amino acids
iii) Sources of protein
iv) How much protein to consume?
v) Negative effects of consuming too much protein
i)Functions:
Protein being a macronutrient is a source of energy for the body. In case one's carbohydrate intake is not sufficient, the body resorts to protein to provide energy to the body. However, this is not the prime function of protein. The primary functions of proteins are:
Growth Tissue repair Immune system function Hormone and Enzyme production Lean muscle mass and tone maintenance Regulation of metabolism Maintaining acid balance in body
Since proteins support all these functions, they are called the "building blocks" of our body.
ii)Amino acids:
Just as Proteins are the building blocks of our body, amino acids are the "building blocks of protein".
Amino acids are the structural units that make up proteins. There are 20 natural amino acids that constitute various types of protein in different ratios.
Amino acids are classified into two types:
a)Essential amino acids
b)Non-essential amino acids
This classification does not reflect the importance of the amino acids belonging to each.
Essential amino acids are those that cannot be synthesized by the human body and therefore must be obtained from food
Non-essential amino acids are those that can be synthesized by the human body.
The list of essential and non-essential amino acids are given below:
Essential:
Isoleucine Leucine Valine Lysine Tryptophan Methionine Phenylalanine Threonine
Non-essential:
Alanine Asparagine Glycine Aspartic acid Proline Cysteine Glutamine Glutamic acid Selenocysteine Histidine Taurine Tyrosine Arginine Serine Ornithine
It is crucial for the body to get adequate amounts of each of these amino acids in order for it to function properly.
iii) Sources of protein:
Foods that contain each and every one of the aforementioned essential amino acids are called complete sources of protein.
Foods that lack one or more essential amino acids are called incomplete sources of protein.
This is the single most distinguishing factor between vegetarian and non-vegetarian sources of protein.
All meat and other animal products are sources of complete protein.
For example:
chicken, beef, lamb, pork
poultry, eggs
fish, shellfish
milk and milk products
Vegetarian sources:
Nuts
Soy foods (not recommended as they are toxic and produce estrogen in the body)
Sprouted seeds (each type of sprout differs in nutrient proportions, so eat a variety)
Grains (especially amaranth and quinoa, highest in protein)
Beans and legumes (especially when eaten raw)
All vegetarian sources of protein are incomplete (except for soyabean) and also have less quantity of protein.
This is the prime reason, vegetarians find it difficult to obtain their daily protein needs. However, this doesn't mean that vegetarians cannot build muscle. They merely have to combine various sources to obtain a similar amino acid profile as non-vegetarians do.
Vegetarians are made to believe that it is virtually impossible for them to build quality muscle if they do not consume meat. I do admit, the journey for a vegetarian is much more difficult than for a non-vegetarian but it is certainly not impossible.
This should come as a relief to many of you out there who are vegetarians.
iv)How much protein?:
If you type the question "How much protein is required?" (or any other variation that means the same thing) you will get 98,700,000 results.
This just goes to show how popular this question is.
Of course it is.
In the last 5-10 years, the protein craze has definitely engraved into the minds of just about everyone in the civilized world.
Not only athletes and bodybuilders, but even the couch potato who has never thought once about nutrition knows all too well about protein and how he needs lot of it.
The fitness industry has never for once promoted anything as much as protein. I mean, if you ever ask the guy in the gym who has huge muscles what his secret is, he is definitely going to say "TONS AND TONS OF PROTEIN!"
And the internet just makes it worse.
Bodybuilders, fitness models, athletes, coaches, teenage guys who just started working out and even that fat guy eating McDonalds everyday preach as if they speak the word of the lord - "1 gram protein per pound bodyweight". That phrase itself has 2,650,000 hits in Google search!
To make it worse, Supplement companies. There is no bound to the limits they will push a product, followed by a shot of a beefed up guy holding that whey protein supplement.
What does this do for average guys like you and me?
No good to say the least.
All this misinformation is misleading all of us into thinking that we need to follow what is mindlessly preached.
So I will take this opportunity to address the question of "How much protein is required?" in a holistic and realistic sense.
Let me begin by first stating that the Nutrition itself works on a "SUPPLY AND DEMAND" basis. What this means is that, what we need and how much we need depends on the demands that our body has. Demands that are determined by our workouts, our daily schedule and other small factors in our day-to-day life. So, the claim that we all need one gram of protein per pound bodyweight WAY off track.
The daily protein requirements of an individual depend upon the intensity of exercise they perform. While exercise is considered a relatively small source of energy during exercise when a balanced diet is consumed, research has shown that the greater the intensity of exercise the greater the loss of protein in the urine. So essentially, the greater your workout intensity, the greater your protein needs.
For an average adult who performs little to no exercise in the day, the RDA recommends consuming 0.8 - 1.0 grams per kg bodyweight. This is much lower than 1.0 gram per pound recommendation made by fitness professionals and is appropriate. Because it is just about enough to meet the needs of this particular person.
Athletes on the other hand have higher requirements.
Athletes involved in strength and power type sports like bodybuilding, powerlifting, football or sprinting have even higher dietary protein needs than the endurance athlete to maintain a positive nitrogen balance. 1.25 g per kg per day was recommended as the accepted RDA for strength and power athletes by Lemon et al (1992) and Tarnopolsky. [1]
And its not just the bodybuilders or the strength athletes.
Research indicates that the protein needs of a long distance runner may actually be more than strength athletes and bodybuilders to maintain positive nitrogen balance. This is because endurance athletes excreted more daily urea and therefore suffered greater loss of protein. Lemon et al. (1991) and Dohm (1985) recommend that athletes who engaged in endurance type activities consume approximately 1.5 g per kg per day to maintain positive nitrogen balance. [2]
All of this is in terms of maintaining a positive nitrogen balance i. e making sure protein catabolism does not place and therefore maintaining lean muscle mass.
But how much protein do we need to build muscle?
Now if you are a highly active person who works out intensely in the gym, then you would do well with 2.4 g per kg is more than adequate to help you gain muscle.
A completely wrong notion is equating the rate of muscle growth to the amount of protein consumed. There is no research that proves that higher intakes of more than 2. 4 g/kg/d actually were responsible for improving muscle mass during resistance training.
So please don't assume stuffing down tons of protein is going to help you put on muscle any faster.
Remember, More Protein IS NOT EQUAL TO More Muscle
Keeping aside all this science and research, what you need to understand is that your daily protein needs are not set in stone and depend almost entirely on you and your activity level.
So do not get caught up in generic information.
To simply list it down,
Average adult ==> 0.8 - 1.0 g per kg weight per day
Endurance athlete ==> 1.5 g per kg weight per day
Bodybuilders and strength athletes (muscle maintenance) ==> 1.25 g per kg weight per day
Bodybuilders and strength athletes (muscle gain) ==> 1.9 - 2.4 g per kg weight per day
Remember, protein requirement or Nutrition in general works on a "SUPPLY AND DEMAND" basis. So don't go about supplying if there is no need.
Moving on we shall go to the last part which is: "Negative effects of too much protein"
iv)Negative effects of too much protein:
Now, the reason why I chose to address this topic is because a lot of people who are opposed to the bodybuilding diet keep talking about how protein affects the body negatively.
One of the most famous myths regarding this is the whole "Protein damages kidneys" nonsense.
So I found it necessary to talk about this and clear the air once and for all.
Kidneys are involved in removal of urea. The only study to have ever shown that high protein diets affect the kidney function was done by Brenner et al. (1982). However, these studies were done on patients that already had irregularly functioning kidneys. Therefore, it can not be assumed that people with a normal kidney function will ever have kidney disease or malfunction due to high intakes of dietary protein. Currently, there is no evidence to show that protein intakes in the of 1.76 g/kg/d would contribute to any health problems (Skov AR, 1999). [3]
That being said, lets look into the possible negative effects of consuming high dietary protein:
1)Individuals with liver or kidney problems can be susceptible to adverse reactions due to excess protein. Since the Liver is the major organ involved in protein metabolism and kidney in the excretion of ketones and urea, excessive protein may cause stress in these organs for those people who already have a disorder in them.
2)Consumption of protein is usually accompanied by consumption of saturated fats and cholesterol. Excessive intakes may mean high levels of saturated fats and cholesterol as well, However, this can be avoided easily by choosing lean cuts of meat and by removing the fat around the meat before cooking.
3)High protein diet has a diuretic effect and due to excessive production of ketones and urea, frequent urination is necessary to remove these byproducts from the blood (William, 1999). [4]
As a result, dehydration may occur quickly. Athletes who consume high protein and exercise in hot climates have therefore a greater susceptibility to dehydration. However, this issue can also be avoided by adequate and frequent intake of water.
4)Last but not least, excessive consumption of protein can also lead to fat deposition. Protein is a macronutrient at the end of the day and can be used for energy and/or stored as body fat when consumed in excess. So don't overdo the protein to speed up your results. You may just go in the opposite direction.
There you go. My comprehensive article on Protein.
I hope that you have taken the time to read through the entire article.
This is one area that causes a lot of confusion in people with respect to their diet and is therefore necessary to thoroughly understand.
I assure you, that once you have read and interpreted this article, you will not need to search the internet for information on protein ever again.
Until next time.
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