Wednesday, July 28, 2010
Tuesday, July 20, 2010
Top 10 Health Benefits of Blueberries
Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds.
1. The highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in anti oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases.
2. Neutralizes free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of hope, for they are laden with anti oxidants and rank number 1 in the world of anti oxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well.
3. Aid in reducing Belly Fat: A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. So far, we know that the fruit works on rats, which were the test subjects. A blueberry-enriched powder was mixed into the rats' diet, which was either low-fat or high-fat rat chow. After 90 days, the rats with the blueberry-enriched diet had less abdominal fat, lower triglycerides, lower cholesterol and improved fasting glucose and insulin sensitivity. And their health was even better when combined with the low-fat diet. That group had lower body weight, lower total fat mass and reduced liver mass than the rats on the high-fat diet. An enlarged liver is linked to obesity and insulin resistance, a hallmark of diabetes. Although more research is needed to confirm these results in humans, a related study presented at the same conference showed that men with risk factors for heart disease who drank wild blueberry juice for three weeks seemed to experience slight improvements in glucose and insulin control.
4. Helps promote urinary tract health: The building of colonies of certain bacteria like b-coli along the lining of the inner walls of urinary tract is responsible for this infection, resulting in inflammation, burning sensation during in passage of urine and other complications. Here, Blue Berries can be surprisingly beneficial. It has a compound formed of big polymer like heavy molecules which inhibits the growth of such bacteria. It also has some anti biotic properties which adds to this effect. These heavy and big molecules almost wash-off these bacteria along the tract, thereby preventing the infection.
5. Been proved to preserve vision: Blueberry extract, high in compounds called anthocyanosides, has been found in clinical studies to slow down visual loss. They can prevent or delay all age related ocular problems like macular degeneration, cataract, myopia and hypermetropia, dryness and infections, particularly those pertaining to retina, due to their anti-oxidant properties. Blue Berries contain a special group of anti oxidants called Carotenoids (lutein, zeaxanthin etc.), Flavonoids (like rutin, resveritrol, quercetin etc.), in addition to others such as vitamin C, vitamin E and vitamin A, selenium, zinc and phosphorus, which are very beneficial and essential for the ocular health. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.
6. Brain Health: The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the zinc, sodium, potassium, copper, magnesium, phosphorus, manganese etc., among others, can prevent and heal neurotic disorders by preventing degeneration and death of neurons, brain-cells and also by restoring health of the central nervous system. It is hard to believe that these berries can also cure serious problems like Alzheimer’s disease to a great extent. They even heal damaged brain cells and neuron tissues and keep your memory sharp for a long-long time. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.
7. Heart Disease: The high fiber content, those brilliant anti oxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to cure many heart diseases. It also strengthens the cardiac muscles. In this study, published in the Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.
8. Constipation & Digestion: While roughage (fiber) in Blue Berries keep away constipation (Of course, a single piece alone will not do. You need to eat a big handful of them), the vitamins, sodium, copper, fructose and acids improve digestion.
9. Cancer: Blue Berries can prove to be bliss for the cancer patients, for they contain certain compounds like Pterostilbene (excellent remedy for colon and liver cancer) and Ellagic Acid which, in harmony with Anthocyanin and other anti oxidants like vitamin-C and copper, can do miracles to prevent and cure cancer. Laboratory studies published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death). A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus).
10. Other benefits & facts: They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti depressants. You also need not spend a lot on medicines, neither are there any side effects. Remember, the deeper the color of the Blue Berries, the more they are rich in anti oxidants and other medicinal values.
1. The highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in anti oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases.
2. Neutralizes free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of hope, for they are laden with anti oxidants and rank number 1 in the world of anti oxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well.
3. Aid in reducing Belly Fat: A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. So far, we know that the fruit works on rats, which were the test subjects. A blueberry-enriched powder was mixed into the rats' diet, which was either low-fat or high-fat rat chow. After 90 days, the rats with the blueberry-enriched diet had less abdominal fat, lower triglycerides, lower cholesterol and improved fasting glucose and insulin sensitivity. And their health was even better when combined with the low-fat diet. That group had lower body weight, lower total fat mass and reduced liver mass than the rats on the high-fat diet. An enlarged liver is linked to obesity and insulin resistance, a hallmark of diabetes. Although more research is needed to confirm these results in humans, a related study presented at the same conference showed that men with risk factors for heart disease who drank wild blueberry juice for three weeks seemed to experience slight improvements in glucose and insulin control.
4. Helps promote urinary tract health: The building of colonies of certain bacteria like b-coli along the lining of the inner walls of urinary tract is responsible for this infection, resulting in inflammation, burning sensation during in passage of urine and other complications. Here, Blue Berries can be surprisingly beneficial. It has a compound formed of big polymer like heavy molecules which inhibits the growth of such bacteria. It also has some anti biotic properties which adds to this effect. These heavy and big molecules almost wash-off these bacteria along the tract, thereby preventing the infection.
5. Been proved to preserve vision: Blueberry extract, high in compounds called anthocyanosides, has been found in clinical studies to slow down visual loss. They can prevent or delay all age related ocular problems like macular degeneration, cataract, myopia and hypermetropia, dryness and infections, particularly those pertaining to retina, due to their anti-oxidant properties. Blue Berries contain a special group of anti oxidants called Carotenoids (lutein, zeaxanthin etc.), Flavonoids (like rutin, resveritrol, quercetin etc.), in addition to others such as vitamin C, vitamin E and vitamin A, selenium, zinc and phosphorus, which are very beneficial and essential for the ocular health. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.
6. Brain Health: The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the zinc, sodium, potassium, copper, magnesium, phosphorus, manganese etc., among others, can prevent and heal neurotic disorders by preventing degeneration and death of neurons, brain-cells and also by restoring health of the central nervous system. It is hard to believe that these berries can also cure serious problems like Alzheimer’s disease to a great extent. They even heal damaged brain cells and neuron tissues and keep your memory sharp for a long-long time. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.
7. Heart Disease: The high fiber content, those brilliant anti oxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to cure many heart diseases. It also strengthens the cardiac muscles. In this study, published in the Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.
8. Constipation & Digestion: While roughage (fiber) in Blue Berries keep away constipation (Of course, a single piece alone will not do. You need to eat a big handful of them), the vitamins, sodium, copper, fructose and acids improve digestion.
9. Cancer: Blue Berries can prove to be bliss for the cancer patients, for they contain certain compounds like Pterostilbene (excellent remedy for colon and liver cancer) and Ellagic Acid which, in harmony with Anthocyanin and other anti oxidants like vitamin-C and copper, can do miracles to prevent and cure cancer. Laboratory studies published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death). A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus).
10. Other benefits & facts: They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti depressants. You also need not spend a lot on medicines, neither are there any side effects. Remember, the deeper the color of the Blue Berries, the more they are rich in anti oxidants and other medicinal values.
Saturday, July 17, 2010
Free P90X Results and Recovery Drink!
Shakeology and P90X Results and Recovery Drink is an awesome
combination! If you have been thinking of helping others with their health and fitness goals in becoming a Beachbody Coach, and do so through me with a new Shakeology home direct order, I'll send you a tub of recovery drink...free...on me! Message me for details.
combination! If you have been thinking of helping others with their health and fitness goals in becoming a Beachbody Coach, and do so through me with a new Shakeology home direct order, I'll send you a tub of recovery drink...free...on me! Message me for details.
Top Myths About Sugar
Top Myths About Sugar
September 27, 2009 12:00 AM by Mehmet C. Oz, MD, and Michael F. Roizen, MD |
29 comments
Even if you're not raiding the office candy jar, you might be seriously overdosing on sugar. Most of us are: Americans consume a staggering 22 teaspoons of added sugars a day (that's 17% of the average American's daily calories); Canadians get a smidge less, but still manage 16 teaspoons a day. Those numbers aren't going down: Consumption of the sweet stuff has skyrocketed nearly 20% since 1970.
What's so bad about that? It's not just the extra calories (which, in themselves, raise your risk of obesity and the diabetes, arthritis, and cardiovascular disease that come along with it). Sugar added to food ages you and takes the place of healthy foods, making it tricky to get the nutrients you need. Here's what you need to know about the sweet stuff:
Myth or Truth: Most of the sugar we eat is from sweets.
Myth! Soda and sweetened drinks are the biggest offenders, delivering one-third of all added sugars.
Myth or Truth: Sugar from fruit or cake is all the same to your body.
Truth! BUT . . . fruit is still better. Yes, your body treats the natural sugar in foods like fruit and milk the same way it treats sugar from candy, meaning that it breaks it down to glucose for fuel and stores the excess as fat. But sugar from fruit gets absorbed slowly, while that from cake and other simple sugars increases your blood sugar to levels that cause arteries to age. Plus, natural sugar is packaged in good-for-you foods, so it brings important vitamins, minerals, and phytochemicals along with it. And nature usually delivers sugar in small doses (3 teaspoons in an 8-ounce glass of milk versus 8 teaspoons in a can of cola). Also consider the fact that you usually don't inhale mammoth portions of, say, apples the same way you might tear into a pint of ice cream.
Myth or Truth: Sugar causes type 2 diabetes.
Truth . . . more or less. Type 2 diabetes (the more common kind) develops from eating too much of anything, including too much sugar. After you eat, your body breaks down food (sugary or otherwise) into glucose. Too much food translates into too much glucose, signaling your pancreas to crank out megadoses of insulin. Those unnaturally high insulin levels can do the equivalent of confusing your cells over time, making them unable to use insulin like they should. That causes sugar to pile up in your bloodstream instead of reaching your cells where it belongs.
Myth or Truth: Sugar makes you look old.
Truth! Too many sweets can make your skin look older than your great-grandfather's baseball glove. That's because sugar is attracted to collagen, a structural protein in your skin. Normally, collagen keeps skin elastic and supple. But when it hooks up with sugar, its structure changes and it can't do its job properly, so you end up with a face that looks older.
Myth or Truth: Sugar makes kids hyperactive.
Myth! Despite the hype, a mountain of research (23+ studies) reveals that sugar doesn't cause hyperactivity. So why do kids start bouncing off the walls at birthday parties? Because they're having fun. Still doesn't mean they should eat that Tootsie Roll.
Myth or Truth: Sugar causes heart disease.
Truth! Downing too much sugar raises troublesome blood fats known as triglycerides. When you eat more sugar than your body can burn, your liver repackages it into fat. Your liver then takes that fat and dumps it into your bloodstream, where it clogs up your arteries.
Myth or Truth: Eating lots of sugar raises your cancer risk.
Truth! Swedish researchers found that people who ate a sugar-heavy diet were 70% more likely to develop pancreatic cancer than those who shunned the sweet stuff. What's more, swigging lots of soda nearly doubled their odds. It's possible that frequent, large doses of sugar are toxic to many of your cells, causing damage that leads to cancer.
Bottom line: Sugar in food (not added to it) is OK; you can't avoid it. But limit your daily total to 25 grams for women and 38 grams for men. Check labels: sugars often have sneaky synonyms, so look for the suffix -ose (such as dextrose, sucrose or fructose) or pseudonyms like molasses, maple syrup, corn syrup, corn sweetener, high-fructose corn syrup, honey, fruit juice concentrate, malt syrup, rice syrup, and evaporated cane juice. Leave that stuff on the shelf.
September 27, 2009 12:00 AM by Mehmet C. Oz, MD, and Michael F. Roizen, MD |
29 comments
Even if you're not raiding the office candy jar, you might be seriously overdosing on sugar. Most of us are: Americans consume a staggering 22 teaspoons of added sugars a day (that's 17% of the average American's daily calories); Canadians get a smidge less, but still manage 16 teaspoons a day. Those numbers aren't going down: Consumption of the sweet stuff has skyrocketed nearly 20% since 1970.
What's so bad about that? It's not just the extra calories (which, in themselves, raise your risk of obesity and the diabetes, arthritis, and cardiovascular disease that come along with it). Sugar added to food ages you and takes the place of healthy foods, making it tricky to get the nutrients you need. Here's what you need to know about the sweet stuff:
Myth or Truth: Most of the sugar we eat is from sweets.
Myth! Soda and sweetened drinks are the biggest offenders, delivering one-third of all added sugars.
Myth or Truth: Sugar from fruit or cake is all the same to your body.
Truth! BUT . . . fruit is still better. Yes, your body treats the natural sugar in foods like fruit and milk the same way it treats sugar from candy, meaning that it breaks it down to glucose for fuel and stores the excess as fat. But sugar from fruit gets absorbed slowly, while that from cake and other simple sugars increases your blood sugar to levels that cause arteries to age. Plus, natural sugar is packaged in good-for-you foods, so it brings important vitamins, minerals, and phytochemicals along with it. And nature usually delivers sugar in small doses (3 teaspoons in an 8-ounce glass of milk versus 8 teaspoons in a can of cola). Also consider the fact that you usually don't inhale mammoth portions of, say, apples the same way you might tear into a pint of ice cream.
Myth or Truth: Sugar causes type 2 diabetes.
Truth . . . more or less. Type 2 diabetes (the more common kind) develops from eating too much of anything, including too much sugar. After you eat, your body breaks down food (sugary or otherwise) into glucose. Too much food translates into too much glucose, signaling your pancreas to crank out megadoses of insulin. Those unnaturally high insulin levels can do the equivalent of confusing your cells over time, making them unable to use insulin like they should. That causes sugar to pile up in your bloodstream instead of reaching your cells where it belongs.
Myth or Truth: Sugar makes you look old.
Truth! Too many sweets can make your skin look older than your great-grandfather's baseball glove. That's because sugar is attracted to collagen, a structural protein in your skin. Normally, collagen keeps skin elastic and supple. But when it hooks up with sugar, its structure changes and it can't do its job properly, so you end up with a face that looks older.
Myth or Truth: Sugar makes kids hyperactive.
Myth! Despite the hype, a mountain of research (23+ studies) reveals that sugar doesn't cause hyperactivity. So why do kids start bouncing off the walls at birthday parties? Because they're having fun. Still doesn't mean they should eat that Tootsie Roll.
Myth or Truth: Sugar causes heart disease.
Truth! Downing too much sugar raises troublesome blood fats known as triglycerides. When you eat more sugar than your body can burn, your liver repackages it into fat. Your liver then takes that fat and dumps it into your bloodstream, where it clogs up your arteries.
Myth or Truth: Eating lots of sugar raises your cancer risk.
Truth! Swedish researchers found that people who ate a sugar-heavy diet were 70% more likely to develop pancreatic cancer than those who shunned the sweet stuff. What's more, swigging lots of soda nearly doubled their odds. It's possible that frequent, large doses of sugar are toxic to many of your cells, causing damage that leads to cancer.
Bottom line: Sugar in food (not added to it) is OK; you can't avoid it. But limit your daily total to 25 grams for women and 38 grams for men. Check labels: sugars often have sneaky synonyms, so look for the suffix -ose (such as dextrose, sucrose or fructose) or pseudonyms like molasses, maple syrup, corn syrup, corn sweetener, high-fructose corn syrup, honey, fruit juice concentrate, malt syrup, rice syrup, and evaporated cane juice. Leave that stuff on the shelf.
Thursday, July 15, 2010
Wednesday, July 14, 2010
Health Benefits of Mangoes
An Excellent Source of Betacarotene, Vitamin C and Fiber
Oct 16, 2008 Fiona Wilkinson
Low in calories and high in dietary fiber, mangoes are packed with vitamins, antioxidants and minerals. Recent studies suggest they are also powerful cancer-fighters.
Originally from India, mangos have been around for over 4,000 years. According to legend, Buddha found peace in a mango grove. In modern day India, mangoes are considered a symbol of life.
Mangoes are one of the best sources of betacarotene, quercetin and astragalin. These are powerful antioxidants that neutralise free radicals. Free radicals can damage cells and lead to heart disease, cancer, premature aging and degenerative diseases.
Vitamin Powerhouse
One small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A, good amounts of vitamin E and fibre. They also contain vitamin K, phosphorus and magnesium. Mangoes are particularly rich in potassium which can help reduce the risk of high blood pressure.
Pectin Lowers Cancer Risk
Mangoes also contain pectin, a soluble dietary fiber, which has been shown to lower blood cholesterol levels. Recently, scientists at The Institute for Food Research, discovered that a fragment released from pectin binds to, and inhibits galectin 3, a protein that plays a role in all stages of cancer progression. Other population studies, including the European Prospective Investigation of Cancer, have identified a strong link between eating lots of fibre and a lower risk of cancers of the gastrointestinal tract.
Low Calorie
Mangoes are a considered a ‘high volume’ food which means you get a lot of food for a relatively small amount of calories – one mango contains around 135 calories. However, they are quite high in natural sugar with one mango containing around 30g.
Oct 16, 2008 Fiona Wilkinson
Low in calories and high in dietary fiber, mangoes are packed with vitamins, antioxidants and minerals. Recent studies suggest they are also powerful cancer-fighters.
Originally from India, mangos have been around for over 4,000 years. According to legend, Buddha found peace in a mango grove. In modern day India, mangoes are considered a symbol of life.
Mangoes are one of the best sources of betacarotene, quercetin and astragalin. These are powerful antioxidants that neutralise free radicals. Free radicals can damage cells and lead to heart disease, cancer, premature aging and degenerative diseases.
Vitamin Powerhouse
One small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A, good amounts of vitamin E and fibre. They also contain vitamin K, phosphorus and magnesium. Mangoes are particularly rich in potassium which can help reduce the risk of high blood pressure.
Pectin Lowers Cancer Risk
Mangoes also contain pectin, a soluble dietary fiber, which has been shown to lower blood cholesterol levels. Recently, scientists at The Institute for Food Research, discovered that a fragment released from pectin binds to, and inhibits galectin 3, a protein that plays a role in all stages of cancer progression. Other population studies, including the European Prospective Investigation of Cancer, have identified a strong link between eating lots of fibre and a lower risk of cancers of the gastrointestinal tract.
Low Calorie
Mangoes are a considered a ‘high volume’ food which means you get a lot of food for a relatively small amount of calories – one mango contains around 135 calories. However, they are quite high in natural sugar with one mango containing around 30g.
Monday, July 12, 2010
Health Benefits of Coconut Water
Boost Your Immunity
by Tiana Crump
Coconut water is a natural isotonic beverage filled with immune boosting vitamins and nutrients. This healthy electrolyte drink has potassium, calcium, and magnesium.
When a coconut ripens the water inside hardens and forms the white flesh of the coconut. Coconut water is the liquid from young unripe coconuts before this process begins. For centuries locals in tropical regions have been drinking coconut water to boost their immune systems and gain vitality.
This nutrient rich beverage includes organic compounds with beneficial growth properties that can dramatically improve your health. Coconut water contains vitamins which help stop fatigue, chloride, cytokinins, and lauric acid. Completely free of chemicals it is safe to give to children and babies. Some pregnant women prefer drinking coconut water as a natural aid to help ease digestion problems during pregnancy. The lauric acid found in coconut water is the same as human breast milk.
Regular consumption of coconut water can naturally improve immunity, increase metabolism, alter HDL, and detoxify the body. Consistently drinking coconut water can help regulate intestinal function which is known to provide a myriad of health benefits including a clearer complexion. The monolaurin in coconut water which acts as an antiviral monoglyceride has the ability to kill an assortment of viruses and bacteria in the body.
by Tiana Crump
Coconut water is a natural isotonic beverage filled with immune boosting vitamins and nutrients. This healthy electrolyte drink has potassium, calcium, and magnesium.
When a coconut ripens the water inside hardens and forms the white flesh of the coconut. Coconut water is the liquid from young unripe coconuts before this process begins. For centuries locals in tropical regions have been drinking coconut water to boost their immune systems and gain vitality.
This nutrient rich beverage includes organic compounds with beneficial growth properties that can dramatically improve your health. Coconut water contains vitamins which help stop fatigue, chloride, cytokinins, and lauric acid. Completely free of chemicals it is safe to give to children and babies. Some pregnant women prefer drinking coconut water as a natural aid to help ease digestion problems during pregnancy. The lauric acid found in coconut water is the same as human breast milk.
Regular consumption of coconut water can naturally improve immunity, increase metabolism, alter HDL, and detoxify the body. Consistently drinking coconut water can help regulate intestinal function which is known to provide a myriad of health benefits including a clearer complexion. The monolaurin in coconut water which acts as an antiviral monoglyceride has the ability to kill an assortment of viruses and bacteria in the body.
Sunday, July 11, 2010
What's Your Beef?—The Red Meat Dilemma
By Omar Shamout
Here in the United States, it's hard to throw a dart at a menu without hitting the words "hamburger," "steak," or "beef." (Actually, it's hard to throw a dart at a menu without being asked to leave most restaurants.) Back on point, however, red meat is a huge part of our national identity. But is this a good thing? There are so many articles and studies proclaiming both the benefits and the detriments of cow flesh, it seems impossible to form a definitive conclusion about whether to embrace beef or avoid it completely. Instead of asking everyone's favorite '80s catchphrase, "Where's the beef?" maybe we should ask, "What's in the beef?"
The Good:
Beef pumps you up! Long a favorite among bodybuilding enthusiasts, red meat is an excellent natural source of protein, iron, zinc, and creatine, all of which are essential to building muscle. Consider it nature's answer to Beachbody's Strength and Muscle Men's Formula supplement, but in convenient grillable form.
Beef has selenium. Beef also contains a trace mineral called selenium, which binds to proteins to form antioxidant enzymes that help prevent cell damage from free radicals and are also thought to have cancer-fighting properties.
Beef has vitamin B12. Red meat is a good source of this essential vitamin that's responsible for maintaining healthy nerve and red blood cells. However, vitamin B12 deficiency is usually only a problem for the elderly, those with pernicious anemia, or vegetarians who have not compensated for the lack of B12 in their meatless diets.
The Bad:
Fatty Cuts of Beef has saturated fat. High saturated fat intake has been linked with increased rates of heart disease and atherosclerosis. Some cuts of beef can contain 30 to 40 percent fat, of which more than half can be unsaturated. Compare that to chicken—roasted skinless chicken breast is only 3.5 percent fat, only a third of which is saturated. (Keeping the chicken skin on more than doubles both of those numbers.) The leanest cuts of beef are eye of round, top round roast, top sirloin, and flank.
Tip: Limiting your portion size of red meat to 3 ounces—about the size of a deck of cards— will help keep saturated fat intake in line with nutritional guidelines. For instance, a trimmed 3-ounce portion of sirloin contains only 1 gram of saturated fat, and a trimmed loin portion only has 2 grams.
Beef has cholesterol. Cholesterol is a fatty substance found in the blood. Cholesterol comes in two types, commonly known as good and bad. Good cholesterol, or HDL (High-Density Lipoprotein), actually picks up excess cholesterol from the walls of blood vessels and eliminates it from the body. Luckily, lean beef contains this healthy type of cholesterol, which can be regulated by exercise and a diet high in monounsaturated fats. However, beef also contains LDL (Low-Density Lipoprotein), which stays in your body by clinging to the walls of blood vessels. Trimming excess fat from the beef you consume is essential to regulating your LDL levels.
Admittedly, there is new research that claims consumption of saturated fat and dietary cholesterol have no negative impact on the human body. The Paleolithic or Paleo diet, a fad that suggests we mimic the hunter-gatherer diet of our Paleolithic ancestors, even suggests that piling on the beef might be a good thing. While we're sorting through this information, though, here's something to think about: While there are countless studies pointing out the negative impact of too much saturated fat and cholesterol, I know of no studies that show any negative impact resulting from limiting your intake of saturated fat and cholesterol. It's certainly food for thought.
The Confusing:
Grass-fed vs. grain-fed. The food an animal eats is also the food you end up eating, so it's important to consider how your meat was raised when you're deciding what to put on the grill or in the pan. Studies have shown that meat from grain-fed animals raised in feedlots often contains more total fat, saturated fat, cholesterol, and calories than grass-fed beef does. Products from grain-fed animals also contain less vitamin E, beta-carotene, vitamin C, and omega-3 fatty acids. Cattle raised on low-fiber grain diets are also prone to a condition known as subacute acidosis. These grain-fed animals are often given chemical additives along with a constant, low-level dose of antibiotics to keep the cattle from contracting any fatal diseases. When these antibiotics are overused in the feedlots, bacteria become resistant to them, and these bacteria are passed on to the consumer in the beef.
In addition to containing more essential vitamins and nutrients, grass-fed cattle raised in open pastures are the richest known source of conjugated linoeic acid (CLA), which is another type of good fat. CLA is stored in fat cells and has been shown to reduce cancer risks in humans. Grass-fed animals can contain as much as three to five times more CLA than grain-fed animals.
Ground beef fat content. Ground beef can't be sold in stores if it has a fat content higher than 30%. Here's a fat breakdown for the other types of raw ground beef available for purchase:
Type Fat % Saturated Fat %
70% Lean Ground Beef 30% 11%
80% Lean Ground Beef 20% 8%
85% Lean Ground Beef 15% 6%
90% Lean Ground Beef 10% 4%
95% Lean Ground Beef 5% 2%
Buffalo (bison) meat is considered a heart-healthy alternative to fattier beef, because while on average it contains approximately 16 percent fat, it contains less than 1 percent saturated fat.
The Preparation:
Grilling is probably the healthiest way to prepare beef without raising the saturated fat content. Stir-frying and sautéing the meat in a pan with a small amount of oil are also great ways to make the meat more flavorful by adding seasonings, low-fat or fat-free sauces, and any of a wide variety of healthy vegetables. The meat also cooks quickly in the hot pan, preventing nutrient loss.
The Conclusions:
It's quite possible to enjoy beef as part of a nutritious diet that's still low in saturated fat and cholesterol if we remember that being strict about portion size and choosing the proper cut are vital to getting the best out of what's in the meat. As is so often the case, both moderation and education are key to enjoying the foods you love while also being smart and proactive about your health.
Here in the United States, it's hard to throw a dart at a menu without hitting the words "hamburger," "steak," or "beef." (Actually, it's hard to throw a dart at a menu without being asked to leave most restaurants.) Back on point, however, red meat is a huge part of our national identity. But is this a good thing? There are so many articles and studies proclaiming both the benefits and the detriments of cow flesh, it seems impossible to form a definitive conclusion about whether to embrace beef or avoid it completely. Instead of asking everyone's favorite '80s catchphrase, "Where's the beef?" maybe we should ask, "What's in the beef?"
The Good:
Beef pumps you up! Long a favorite among bodybuilding enthusiasts, red meat is an excellent natural source of protein, iron, zinc, and creatine, all of which are essential to building muscle. Consider it nature's answer to Beachbody's Strength and Muscle Men's Formula supplement, but in convenient grillable form.
Beef has selenium. Beef also contains a trace mineral called selenium, which binds to proteins to form antioxidant enzymes that help prevent cell damage from free radicals and are also thought to have cancer-fighting properties.
Beef has vitamin B12. Red meat is a good source of this essential vitamin that's responsible for maintaining healthy nerve and red blood cells. However, vitamin B12 deficiency is usually only a problem for the elderly, those with pernicious anemia, or vegetarians who have not compensated for the lack of B12 in their meatless diets.
The Bad:
Fatty Cuts of Beef has saturated fat. High saturated fat intake has been linked with increased rates of heart disease and atherosclerosis. Some cuts of beef can contain 30 to 40 percent fat, of which more than half can be unsaturated. Compare that to chicken—roasted skinless chicken breast is only 3.5 percent fat, only a third of which is saturated. (Keeping the chicken skin on more than doubles both of those numbers.) The leanest cuts of beef are eye of round, top round roast, top sirloin, and flank.
Tip: Limiting your portion size of red meat to 3 ounces—about the size of a deck of cards— will help keep saturated fat intake in line with nutritional guidelines. For instance, a trimmed 3-ounce portion of sirloin contains only 1 gram of saturated fat, and a trimmed loin portion only has 2 grams.
Beef has cholesterol. Cholesterol is a fatty substance found in the blood. Cholesterol comes in two types, commonly known as good and bad. Good cholesterol, or HDL (High-Density Lipoprotein), actually picks up excess cholesterol from the walls of blood vessels and eliminates it from the body. Luckily, lean beef contains this healthy type of cholesterol, which can be regulated by exercise and a diet high in monounsaturated fats. However, beef also contains LDL (Low-Density Lipoprotein), which stays in your body by clinging to the walls of blood vessels. Trimming excess fat from the beef you consume is essential to regulating your LDL levels.
Admittedly, there is new research that claims consumption of saturated fat and dietary cholesterol have no negative impact on the human body. The Paleolithic or Paleo diet, a fad that suggests we mimic the hunter-gatherer diet of our Paleolithic ancestors, even suggests that piling on the beef might be a good thing. While we're sorting through this information, though, here's something to think about: While there are countless studies pointing out the negative impact of too much saturated fat and cholesterol, I know of no studies that show any negative impact resulting from limiting your intake of saturated fat and cholesterol. It's certainly food for thought.
The Confusing:
Grass-fed vs. grain-fed. The food an animal eats is also the food you end up eating, so it's important to consider how your meat was raised when you're deciding what to put on the grill or in the pan. Studies have shown that meat from grain-fed animals raised in feedlots often contains more total fat, saturated fat, cholesterol, and calories than grass-fed beef does. Products from grain-fed animals also contain less vitamin E, beta-carotene, vitamin C, and omega-3 fatty acids. Cattle raised on low-fiber grain diets are also prone to a condition known as subacute acidosis. These grain-fed animals are often given chemical additives along with a constant, low-level dose of antibiotics to keep the cattle from contracting any fatal diseases. When these antibiotics are overused in the feedlots, bacteria become resistant to them, and these bacteria are passed on to the consumer in the beef.
In addition to containing more essential vitamins and nutrients, grass-fed cattle raised in open pastures are the richest known source of conjugated linoeic acid (CLA), which is another type of good fat. CLA is stored in fat cells and has been shown to reduce cancer risks in humans. Grass-fed animals can contain as much as three to five times more CLA than grain-fed animals.
Ground beef fat content. Ground beef can't be sold in stores if it has a fat content higher than 30%. Here's a fat breakdown for the other types of raw ground beef available for purchase:
Type Fat % Saturated Fat %
70% Lean Ground Beef 30% 11%
80% Lean Ground Beef 20% 8%
85% Lean Ground Beef 15% 6%
90% Lean Ground Beef 10% 4%
95% Lean Ground Beef 5% 2%
Buffalo (bison) meat is considered a heart-healthy alternative to fattier beef, because while on average it contains approximately 16 percent fat, it contains less than 1 percent saturated fat.
The Preparation:
Grilling is probably the healthiest way to prepare beef without raising the saturated fat content. Stir-frying and sautéing the meat in a pan with a small amount of oil are also great ways to make the meat more flavorful by adding seasonings, low-fat or fat-free sauces, and any of a wide variety of healthy vegetables. The meat also cooks quickly in the hot pan, preventing nutrient loss.
The Conclusions:
It's quite possible to enjoy beef as part of a nutritious diet that's still low in saturated fat and cholesterol if we remember that being strict about portion size and choosing the proper cut are vital to getting the best out of what's in the meat. As is so often the case, both moderation and education are key to enjoying the foods you love while also being smart and proactive about your health.
Child Obesity and Soft Drinks Attention
Child Obesity and Soft Drinks Attention
Posted on May 21, 2010 by generalhealthy.net
Children and Soft Drinks
While obesity is a complex, multi-factorial problem, soft drinks play a key role. Children who consume more soft drinks consume more calories (about 55 to 190 per day) than kids who drink fewer soft drinks and are more likely to become overweight.
• Sodas and fruit drinks are the biggest single source of calories and added sugars in the diets of teenagers.
• Increases in children’s calorie intake during the 1990s were driven by increased intakes of foods and beverages high in added sugars.
• A study conducted by the Harvard School of Public Health found that for each additional serving of soda or juice drink a child consumes per day, the child’s chance of becoming overweight increases by 60%.
• A health-education program encouraging elementary school students to decrease soft drink consumption reduced rates of overweight and obesity.
• Consumption of soft drinks can displace healthier foods from children’s diets, like low-fat milk, which can help prevent osteoporosis.
• As teens have doubled or tripled their consumption of soft drinks, they have cut their consumption of milk by more than 40 percent.
Posted on May 21, 2010 by generalhealthy.net
Children and Soft Drinks
While obesity is a complex, multi-factorial problem, soft drinks play a key role. Children who consume more soft drinks consume more calories (about 55 to 190 per day) than kids who drink fewer soft drinks and are more likely to become overweight.
• Sodas and fruit drinks are the biggest single source of calories and added sugars in the diets of teenagers.
• Increases in children’s calorie intake during the 1990s were driven by increased intakes of foods and beverages high in added sugars.
• A study conducted by the Harvard School of Public Health found that for each additional serving of soda or juice drink a child consumes per day, the child’s chance of becoming overweight increases by 60%.
• A health-education program encouraging elementary school students to decrease soft drink consumption reduced rates of overweight and obesity.
• Consumption of soft drinks can displace healthier foods from children’s diets, like low-fat milk, which can help prevent osteoporosis.
• As teens have doubled or tripled their consumption of soft drinks, they have cut their consumption of milk by more than 40 percent.
"Obesity in Children"
WebMD Medical Reference
Up to one out of every five children in the U. S. is overweight or obese, and this number is continuing to grow. Children have fewer weight-related health and medical problems than adults. However, overweight children are at high risk of becoming overweight adolescents and adults, placing them at risk of developing chronic diseases such as heart disease and diabetes later in life. They are also more prone to develop stress, sadness, and low self-esteem.
What Causes Obesity in Children?
Children become overweight and obese for a variety of reasons. The most common causes are genetic factors, lack of physical activity, unhealthy eating patterns, or a combination of these factors. Only in rare cases is being overweight caused by a medical condition such as a hormonal problem. A physical exam and some blood tests can rule out the possibility of a medical condition as the cause for obesity.
Although weight problems run in families, not all children with a family history of obesity will be overweight. Children whose parents or brothers or sisters are overweight may be at an increased risk of becoming overweight themselves, but this can be linked to shared family behaviors such as eating and activity habits.
A child's total diet and activity level play an important role in determining a child's weight. Today, many children spend a lot time being inactive. For example, the average child spends approximately four hours each day watching television. As computers and video games become increasingly popular, the number of hours of inactivity may increase.
What Diseases Are Obese Children at Risk For?
Obese children are at risk for a number of conditions, including:
* High cholesterol
* High blood pressure
* Early heart disease
* Diabetes
* Bone problems
* Skin conditions such as heat rash, fungal infections, and acne
How Do I Know if My Child Is Overweight?
The best person to determine whether or not your child is overweight is your child's doctor. In determining whether or not your child is overweight, the doctor will measure your child's weight and height. The doctor will also consider your child's age and growth patterns. Assessing obesity in children can be difficult because children can grow in unpredictable spurts. For example, it is not unusual for boys to appear overweight, but they may grow taller and "grow into the weight" a few years later.
How Can I Help My Overweight Child?
If you have an overweight child, it is very important that you allow him or her to know that you will be supportive. Children's feelings about themselves often are based on their parents' feelings about them and if you accept your children at any weight, they will be more likely to feel good about themselves. It is also important to talk to your children about their weight, allowing them to share their concerns with you.
It is not recommended that parents set children apart because of their weight. Instead, parents should focus on gradually changing their family's physical activity and eating habits. By involving the entire family, everyone is taught healthful habits and the overweight child does not feel singled out.
How Can I Involve My Family in Healthful Habits?
There are many ways to involve the entire family in healthy habits, but increasing the family's physical activity is especially important. Some ways to accomplish this include:
* Lead by example. If your children see that you are physically active and having fun, they are more likely to be active and stay active for the rest of their lives.
* Plan family activities that provide everyone with exercise, like walking, biking, or swimming.
* Be sensitive to your child's needs. Overweight children may feel uncomfortable about participating in certain activities. It is important to help your child find physical activities that they enjoy and that aren't embarrassing or too difficult.
* Make an effort to reduce the amount of time you and your family spend in sedentary activities, such as watching TV or playing video games.
Whatever approach parents choose to take regarding an overweight child, the purpose is not to make physical activity and following a healthy diet a chore, but to make the most of the opportunities you and your family have to be active and healthy.
Up to one out of every five children in the U. S. is overweight or obese, and this number is continuing to grow. Children have fewer weight-related health and medical problems than adults. However, overweight children are at high risk of becoming overweight adolescents and adults, placing them at risk of developing chronic diseases such as heart disease and diabetes later in life. They are also more prone to develop stress, sadness, and low self-esteem.
What Causes Obesity in Children?
Children become overweight and obese for a variety of reasons. The most common causes are genetic factors, lack of physical activity, unhealthy eating patterns, or a combination of these factors. Only in rare cases is being overweight caused by a medical condition such as a hormonal problem. A physical exam and some blood tests can rule out the possibility of a medical condition as the cause for obesity.
Although weight problems run in families, not all children with a family history of obesity will be overweight. Children whose parents or brothers or sisters are overweight may be at an increased risk of becoming overweight themselves, but this can be linked to shared family behaviors such as eating and activity habits.
A child's total diet and activity level play an important role in determining a child's weight. Today, many children spend a lot time being inactive. For example, the average child spends approximately four hours each day watching television. As computers and video games become increasingly popular, the number of hours of inactivity may increase.
What Diseases Are Obese Children at Risk For?
Obese children are at risk for a number of conditions, including:
* High cholesterol
* High blood pressure
* Early heart disease
* Diabetes
* Bone problems
* Skin conditions such as heat rash, fungal infections, and acne
How Do I Know if My Child Is Overweight?
The best person to determine whether or not your child is overweight is your child's doctor. In determining whether or not your child is overweight, the doctor will measure your child's weight and height. The doctor will also consider your child's age and growth patterns. Assessing obesity in children can be difficult because children can grow in unpredictable spurts. For example, it is not unusual for boys to appear overweight, but they may grow taller and "grow into the weight" a few years later.
How Can I Help My Overweight Child?
If you have an overweight child, it is very important that you allow him or her to know that you will be supportive. Children's feelings about themselves often are based on their parents' feelings about them and if you accept your children at any weight, they will be more likely to feel good about themselves. It is also important to talk to your children about their weight, allowing them to share their concerns with you.
It is not recommended that parents set children apart because of their weight. Instead, parents should focus on gradually changing their family's physical activity and eating habits. By involving the entire family, everyone is taught healthful habits and the overweight child does not feel singled out.
How Can I Involve My Family in Healthful Habits?
There are many ways to involve the entire family in healthy habits, but increasing the family's physical activity is especially important. Some ways to accomplish this include:
* Lead by example. If your children see that you are physically active and having fun, they are more likely to be active and stay active for the rest of their lives.
* Plan family activities that provide everyone with exercise, like walking, biking, or swimming.
* Be sensitive to your child's needs. Overweight children may feel uncomfortable about participating in certain activities. It is important to help your child find physical activities that they enjoy and that aren't embarrassing or too difficult.
* Make an effort to reduce the amount of time you and your family spend in sedentary activities, such as watching TV or playing video games.
Whatever approach parents choose to take regarding an overweight child, the purpose is not to make physical activity and following a healthy diet a chore, but to make the most of the opportunities you and your family have to be active and healthy.
Obesity Rates Jump in 28 States
TUESDAY, June 29 (HealthDay News) -- Americans are continuing to get fat, with obesity rates nudging upwards in 28 states over the past year, a new report shows.
"More than two-thirds of states now have adult obesity rates above 25 percent," Jeff Levi, executive director of the Trust for America's Health, said during a Tuesday news conference. "Back in 1991, not that long ago, not a single state had an obesity rate above 20 percent. There's been a dramatic change in a relatively short period."
"Obesity is one of the biggest public health crises in the country," Levi added. "Rising rates of obesity over past decades is one of the major factors behind skyrocketing health care costs in the U.S., one-quarter of which are related to obesity."
Mississippi weighed in for the sixth year in a row as the fattest state, with 33.8 percent of its adults obese, while Alabama and Tennessee tied for second (31.6 percent). The other top 10, also concentrated in the south, were West Virginia, Louisiana, Oklahoma, Kentucky, Arkansas, South Carolina and Michigan tying with North Carolina for 10th place (29.4 percent).
Michigan was the only state in the top 11 not in the South, an anomaly perhaps explained by the state's economy.
"Michigan certainly has been very hard hit, not just in the recent recession, but in the last decade or so," Levi explained.
And, as the report also shows, income is a major driver of the obesity epidemic. More than 35 percent of adults bringing in less than $15,000 a year were obese, vs. only 24.5 percent in the over-$50,000 income bracket.
The healthiest states in terms of weight were congregated in the Northeast and West. Colorado (19.1 percent) came in first, followed by Connecticut, the District of Columbia, Massachusetts, Hawaii, Vermont, Rhode Island, Utah, Montana and New Jersey. The District of Columbia was the only region to experience a decline in obesity rates.
In addition to geographic and economic differences, this year's report also focused on racial and ethnic disparities, finding that blacks and Latinos bear the brunt of the obesity problem. Blacks and Latinos outweighed whites in at least 40 states plus D.C.
"Just over 30 percent of African-Americans and nearly 40 percent of Latino children are overweight versus 29 percent of white children," Angela Glover Blackwell, founder and chief executive officer of PolicyLink, said during the teleconference.
As with adults, this puts them at higher risk of developing diabetes, high blood pressure and other risk factors for heart disease.
Racial/ethnic differences are closely intertwined with economic inequalities.
"The link between poverty, race and obesity is undeniable," Glover Blackwell said. "For example, Mississippi, the poorest state in nation with an African-American population of more than 37 percent, has the highest obesity rate of any state and highest proportion of obese children."
Poor and minority neighborhoods lack safe streets and parks in which to exercise and many are also so-called "food deserts."
"Twenty-three million African-Americans do not have access to a grocery store within a mile of where they live, and only 8 percent of African-Americans live in a census tract with a grocery store," Glover Blackwell said.
A poll on childhood obesity included in this year's report found that 16.4 percent of children aged 10 to 17 are obese and 18.2 percent are overweight. Although the rates are troubling, the trend may have stabilized, the report said.
But the issue is at least getting on the radar, with 80 percent of Americans saying they believe "childhood obesity is a significant and growing challenge for the country."
Some glimmers of hope have also appeared on the horizon, including "three major developments at the federal level," Dr. James Marks, senior vice president of the Robert Wood Johnson Foundation, said during the teleconference. "This includes First Lady Michelle Obama's 'Let's Move' program; health care legislation that includes support for obesity-related projects; and many states and communities have mandated nutritional standards for school meals and snacks as well as foods sold in schools."
"In the last few years, promising programs and policies have increased exponentially, but our response as a nation has yet to fully match magnitude of problem," Levi said.
By Amanda Gardner
HealthDay Reporter by Amanda Gardner
The report was co-authored by the Trust for America's Health and the Robert Wood Johnson Foundation.
The Science behind The Shakeology® 3-Day Clense
I like to call the Shakeology® 3-Day Cleanse a "performance cleanse." This is because it was designed to be done with a workout program. Let's take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on ends willing a strange concoction of lemons and maple syrup.
The Shakeology® cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per seit's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss, though it will likely occur, but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.
How It Works
Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.
We recommend you try to keep your shakes to just Shakeology®. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology® Fiber supplement, can and should be done as you see fit.
Ditto for your one solid meal a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology® 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance the main problem we have is salt you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won't Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.
Another reason why we don't always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology® 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
PLEASE CONTACT ME for the entire Shakeology® 3-Day Cleanse regimen!!!!
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on ends willing a strange concoction of lemons and maple syrup.
The Shakeology® cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per seit's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss, though it will likely occur, but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.
How It Works
Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.
We recommend you try to keep your shakes to just Shakeology®. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology® Fiber supplement, can and should be done as you see fit.
Ditto for your one solid meal a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology® 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance the main problem we have is salt you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won't Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.
Another reason why we don't always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology® 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
PLEASE CONTACT ME for the entire Shakeology® 3-Day Cleanse regimen!!!!
Saturday, July 10, 2010
The Science behind TurboFire® By Steve Edwards
Whenever you have one successful workout program, it's always hard to decide what to do next. When you have three, like Turbo Jam®, Turbo Kick®, and ChaLEAN Extreme® creator Chalene Johnson does, it can seem like an especially daunting task. But when Johnson's Fat Blaster workout (part of the Turbo Jam® Fat Burning Elite program) became a serendipitous hit, we knew it was time for Chalene to take things to the next level. That's how the idea for TurboFire® was born. The goal was to create a next-level fitness program that could be done by anyone and was easy to follow. Here's how we did it.
What is HIIT?
TurboFire is based around a concept called High Intensity Interval Training, or HIIT. HIIT has been somewhat popular since the '90s, when a study suggested that you could burn up to 9 times more body fat using short but very high-intensity intervals than you could using old-school steady-state aerobic training. HIIT's popularity had been cultish, mainly because HIIT training had two perceived negatives associated with it. First, it's hard; as in full-bore, maxed-out cross-eyed hard. (The Tabata study from '96 forced subjects to 170% of VO2 max, or the maximum capacity for the body to transport and use oxygen during incremental exercise.) Second, it can only be effective when done in short cycles. But Chalene was intrigued with HIIT's time-efficient structure, which promised great results, so we decided to see if we could create a training program based around it.
The AfterBurn Effect
Our decision to focus on HIIT wasn't based on just one study. Additional studies have showed similar results, using variations of the HIIT protocol. A 2001 study concluded that HIIT training increases the resting metabolic rate (RMR) for the 24 hours following a workout due to excess post-exercise oxygen consumption, which explains how a short interval workout can have a longer-lasting effect on body composition change than a much longer cardio session.
We termed this phenomenon the AfterBurn Effect and began assembling a series of workouts that could maximize HIIT across many training platforms. Increases in post-exercise oxygen consumption are not unique to HIIT. No other style of training has HIIT's peak numbers, but they can be done for longer periods of time. There is science behind the saying "For every action, there is a reaction." AfterBurn Effect GraphAll that intense HIIT training comes at a cost; the body breaks down quickly and it can't be sustained for very long.
Numerous studies were on the same page in showing that fitness gains made with HIIT training begin to plateau sometime after the third week. Therefore, the key to creating a fitness program using the HIIT modality required us to figure out how to either get the body to recover for another round of HIIT training as quickly as possible, or look at other training modalities that could work in conjunction with HIIT that also yielded results.
The Periodizational Approach
In basic terms, periodizational training means finding a way to alter training over time to maximize results; sort of like basic cross-training, but with a more well-defined plan. If you're familiar with Beachbody's fitness programs, you've seen this before. All our programs have a schedule that changes over time. The two factors that control how much change occurs are time and intensity. Essentially, over time everyone should alter their approach to training, and the fitter you are, the more your approach needs to change, to continually cause something called the adaptation response. For those of you who've done P90X®, the TurboFire schedule should look familiar.
But TurboFire, as Chalene says, "is not P90X for girls." It's a HIIT-focused training program, where all the other training is designed to prepare you to get the best results possible during your HIIT training phases. And while both P90X and TurboFire have a somewhat complex periodizational structure, their schedules are quite different. TurboFire combines both of the philosophies you'll hear Chalene espouse in her other programs, Turbo Jam and ChaLEAN Extreme.
Muscle Burns Fat®
The tagline from ChaLEAN Extreme, Muscle Burns Fat®, doesn't get chucked out the window just because we created some HIIT routines. The physiological principle that adding muscle to your frame increases your metabolism and leads to changes in body composition is valid, and you'll find that resistance work is a major component of TurboFire.
In ChaLEAN Extreme, you'll often hear Chalene say you should do resistance training three times per week for the rest of your life. It's not just talk, and TurboFire holds you to it. In fact, in an homage to the P90X tagline, Muscle Confusion™, as part of the TurboFire program, you'll receive a schedule for a hybrid program that combines ChaLEAN Extreme and TurboFire. When you combine the two programs, you get a periodizational schedule that'll keep challenging your body's adaptation response for nearly a year!
Advanced Cardio Conditioning
Woman ExercisingTurboFire, in fact, is not as much of a HIIT program as it is a Chalene program. Her workouts are unique, and TurboFire is very much an extension of her first Beachbody program, Turbo Jam, which was a home version of her health club training class, Turbo Kick. She termed her first vision of TurboFire "the next level of Turbo Kick," and that's pretty much what we've got here. The program has the look and feel of being in an exercise class at the gym—Chalene's preferred environment.
Chalene likes the class environment because "it's fun and provides motivation." But there's more than fun at the root of her classes. Cardio is an umbrella term that covers a lot of different styles of training, from easy aerobic to intense HIIT. No matter where between these extremes your workout falls, you're going to be targeting different human energy systems that have different physiological benefits. For the TurboFire system, Chalene created different cardio classes to make sure each of these energy systems were being targeted, to achieve an effect she calls Cardio Confusion, a play on words referencing P90X's Muscle Confusion.
Cardio Confusion is more than a slogan. The cardio phases of the TurboFire program combine different styles of interval training with recovery-oriented aerobic training to create a steady growth curve in your fitness levels. This accelerates your body's ability to get ready for your next round of HIIT, but it also takes advantage of the AfterBurn Effect by targeting different energy systems.
Recovery
Targeted recovery is not a by-product of TurboFire, but an essential part of the program. That you only get stronger at rest is a gym cliché that, as many do, holds a lot of truth. Active recovery helps your body grow strong much more quickly than does rest alone. All high-level training programs work better if they contain targeted rest and recovery phases. During these periods, you target the body's aerobic system, stabilizer muscles, and use techniques, which stretches out overworked muscle fibers and heals connective tissue microtrauma.
A program for one. A program for all.
It's often difficult to find one fitness program that would work for everyone, and it's generally not best to recommend that everyone do the same program, rather than steering each person toward the program that best fits their needs. Reality, though, has taught us that people often want to do what inspires them, whether it fits their ability level or not. Beachbody's high-level programs P90X and INSANITY® are meant to be "graduate" programs only; each comes with a fitness test that, if you can't complete it, recommends you do a lower-level program first instead. While our beginning-level customers should pay attention to this advice, and would usually get better results with an easier program, we've learned that they don't always do what we recommend.
With TurboFire, however, we've done our best to allow nearly anyone to attempt the program safely. In fact, we included a 2-month preparatory schedule for anyone who thinks they may not be ready for the rigors of HIIT training. Not only that, every move in the program comes with a modified version that almost anyone should be able to follow. Furthermore, Chalene recognized that some men can be rhythm-challenged, so she purposely made the choreography a lot easier to follow than it is in Turbo Jam and her health club classes.
Diet
Various FoodsThe final element of the program is diet, another element where TurboFire has evolved beyond other Beachbody programs. TurboFire has gone in the opposite direction from P90X, which has a phased eating plan that some of our customers have found to be complex. Instead, TurboFire's diet has expanded on the Beachbody Step by Step Nutrition Guide and tried to give you a variety of different ways to alter your eating habits, with the same end purpose as our other plans: a balanced diet that fuels exercise recovery.
Essentially, the entire TurboFire program has a singular focus: that getting fit can be fun, and that eating healthy doesn't need to be a complex task. And while there's a lot of science behind what you'll see as you follow along, our goal was to make it as simple as the original Beachbody® tagline: Just Push Play.
What is HIIT?
TurboFire is based around a concept called High Intensity Interval Training, or HIIT. HIIT has been somewhat popular since the '90s, when a study suggested that you could burn up to 9 times more body fat using short but very high-intensity intervals than you could using old-school steady-state aerobic training. HIIT's popularity had been cultish, mainly because HIIT training had two perceived negatives associated with it. First, it's hard; as in full-bore, maxed-out cross-eyed hard. (The Tabata study from '96 forced subjects to 170% of VO2 max, or the maximum capacity for the body to transport and use oxygen during incremental exercise.) Second, it can only be effective when done in short cycles. But Chalene was intrigued with HIIT's time-efficient structure, which promised great results, so we decided to see if we could create a training program based around it.
The AfterBurn Effect
Our decision to focus on HIIT wasn't based on just one study. Additional studies have showed similar results, using variations of the HIIT protocol. A 2001 study concluded that HIIT training increases the resting metabolic rate (RMR) for the 24 hours following a workout due to excess post-exercise oxygen consumption, which explains how a short interval workout can have a longer-lasting effect on body composition change than a much longer cardio session.
We termed this phenomenon the AfterBurn Effect and began assembling a series of workouts that could maximize HIIT across many training platforms. Increases in post-exercise oxygen consumption are not unique to HIIT. No other style of training has HIIT's peak numbers, but they can be done for longer periods of time. There is science behind the saying "For every action, there is a reaction." AfterBurn Effect GraphAll that intense HIIT training comes at a cost; the body breaks down quickly and it can't be sustained for very long.
Numerous studies were on the same page in showing that fitness gains made with HIIT training begin to plateau sometime after the third week. Therefore, the key to creating a fitness program using the HIIT modality required us to figure out how to either get the body to recover for another round of HIIT training as quickly as possible, or look at other training modalities that could work in conjunction with HIIT that also yielded results.
The Periodizational Approach
In basic terms, periodizational training means finding a way to alter training over time to maximize results; sort of like basic cross-training, but with a more well-defined plan. If you're familiar with Beachbody's fitness programs, you've seen this before. All our programs have a schedule that changes over time. The two factors that control how much change occurs are time and intensity. Essentially, over time everyone should alter their approach to training, and the fitter you are, the more your approach needs to change, to continually cause something called the adaptation response. For those of you who've done P90X®, the TurboFire schedule should look familiar.
But TurboFire, as Chalene says, "is not P90X for girls." It's a HIIT-focused training program, where all the other training is designed to prepare you to get the best results possible during your HIIT training phases. And while both P90X and TurboFire have a somewhat complex periodizational structure, their schedules are quite different. TurboFire combines both of the philosophies you'll hear Chalene espouse in her other programs, Turbo Jam and ChaLEAN Extreme.
Muscle Burns Fat®
The tagline from ChaLEAN Extreme, Muscle Burns Fat®, doesn't get chucked out the window just because we created some HIIT routines. The physiological principle that adding muscle to your frame increases your metabolism and leads to changes in body composition is valid, and you'll find that resistance work is a major component of TurboFire.
In ChaLEAN Extreme, you'll often hear Chalene say you should do resistance training three times per week for the rest of your life. It's not just talk, and TurboFire holds you to it. In fact, in an homage to the P90X tagline, Muscle Confusion™, as part of the TurboFire program, you'll receive a schedule for a hybrid program that combines ChaLEAN Extreme and TurboFire. When you combine the two programs, you get a periodizational schedule that'll keep challenging your body's adaptation response for nearly a year!
Advanced Cardio Conditioning
Woman ExercisingTurboFire, in fact, is not as much of a HIIT program as it is a Chalene program. Her workouts are unique, and TurboFire is very much an extension of her first Beachbody program, Turbo Jam, which was a home version of her health club training class, Turbo Kick. She termed her first vision of TurboFire "the next level of Turbo Kick," and that's pretty much what we've got here. The program has the look and feel of being in an exercise class at the gym—Chalene's preferred environment.
Chalene likes the class environment because "it's fun and provides motivation." But there's more than fun at the root of her classes. Cardio is an umbrella term that covers a lot of different styles of training, from easy aerobic to intense HIIT. No matter where between these extremes your workout falls, you're going to be targeting different human energy systems that have different physiological benefits. For the TurboFire system, Chalene created different cardio classes to make sure each of these energy systems were being targeted, to achieve an effect she calls Cardio Confusion, a play on words referencing P90X's Muscle Confusion.
Cardio Confusion is more than a slogan. The cardio phases of the TurboFire program combine different styles of interval training with recovery-oriented aerobic training to create a steady growth curve in your fitness levels. This accelerates your body's ability to get ready for your next round of HIIT, but it also takes advantage of the AfterBurn Effect by targeting different energy systems.
Recovery
Targeted recovery is not a by-product of TurboFire, but an essential part of the program. That you only get stronger at rest is a gym cliché that, as many do, holds a lot of truth. Active recovery helps your body grow strong much more quickly than does rest alone. All high-level training programs work better if they contain targeted rest and recovery phases. During these periods, you target the body's aerobic system, stabilizer muscles, and use techniques, which stretches out overworked muscle fibers and heals connective tissue microtrauma.
A program for one. A program for all.
It's often difficult to find one fitness program that would work for everyone, and it's generally not best to recommend that everyone do the same program, rather than steering each person toward the program that best fits their needs. Reality, though, has taught us that people often want to do what inspires them, whether it fits their ability level or not. Beachbody's high-level programs P90X and INSANITY® are meant to be "graduate" programs only; each comes with a fitness test that, if you can't complete it, recommends you do a lower-level program first instead. While our beginning-level customers should pay attention to this advice, and would usually get better results with an easier program, we've learned that they don't always do what we recommend.
With TurboFire, however, we've done our best to allow nearly anyone to attempt the program safely. In fact, we included a 2-month preparatory schedule for anyone who thinks they may not be ready for the rigors of HIIT training. Not only that, every move in the program comes with a modified version that almost anyone should be able to follow. Furthermore, Chalene recognized that some men can be rhythm-challenged, so she purposely made the choreography a lot easier to follow than it is in Turbo Jam and her health club classes.
Diet
Various FoodsThe final element of the program is diet, another element where TurboFire has evolved beyond other Beachbody programs. TurboFire has gone in the opposite direction from P90X, which has a phased eating plan that some of our customers have found to be complex. Instead, TurboFire's diet has expanded on the Beachbody Step by Step Nutrition Guide and tried to give you a variety of different ways to alter your eating habits, with the same end purpose as our other plans: a balanced diet that fuels exercise recovery.
Essentially, the entire TurboFire program has a singular focus: that getting fit can be fun, and that eating healthy doesn't need to be a complex task. And while there's a lot of science behind what you'll see as you follow along, our goal was to make it as simple as the original Beachbody® tagline: Just Push Play.
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