Archive for the ‘Diet & Nutrition’ Category
I have a true confession for you — this weekend I caught a case of the sniffles. It’s probably been 5 years or longer since my last cold so I can’t complain too much. Undaunted by my semi-disease ridden body, however, I bundled up and ventured out to the grocery store to restock our exceedingly barren refrigerator. Perhaps influenced by my influenza, I loaded up my grocery cart with a refreshing variety of vegetables, fruits, nuts, and seeds. Lengthy winter months often wither our resolve to eat fresh foods as many of us opt for comfort foods to warm us up when the cold winds blow. What better time to turn up our internal temperatures with an abundance of seasonal fruits and vegetables as we march into March?
Do you take a multivitamin every day? If so, join the crowd. About forty percent of Americans take a multivitamin daily — usually in hopes of better health, more energy, and lower risk of diseases like cancer, diabetes, and heart disease. Even if you don’t take vitamins regularly, the idea has probably crossed your mind. You may even have a vitamin bottle collecting dust in your cupboard…
Did you ever walk through a museum or past a static display that enticed you with its rich texture, glimmering sheen or perhaps its historical significance? Instinctively, you reach out to indulge your tactile temptation only to find yourself recoiling at the sight of a “Do Not Touch” sign? I hate those signs, don’t you? It makes me obsessed to touch it at the risk of reprimand by the local curator or temporary incarceration in museum prison for my defiance. So, now I’m feeling a little guilty for spending the better part of this month telling you what you shouldn’t do. Maybe it would be helpful, instead, to hear what you can do when it comes to your heart health.
I feel honored and blessed to have a grandfather who was part of the Greatest Generation as a veteran of World War II. Although I don’t recall him sharing many stories from the war, I always found it interesting that he never smoke or drank during a time when it was common and, quite frankly, fashionable to do so. I feel equally fortunate that my parents never smoked. So, it came as a complete shock when I was old enough to discover that my uncles smoked cigarettes. Fearing for their health, my siblings and I hatched plans to bury their cartons of cigarettes on numerous occasions. While that may not have been the best method to get them to quit, it at least got their attention. At the time, I didn’t know why it was dangerous to smoke, I just knew that I loved my uncles and hated cigarettes. If you, or your sweetheart, still light up, the following heart disease facts may help you bury your butts too!
Here’s a question: Is there a supplement you can take to get ripped and get better results from your workouts?
Anyone who has spent time researching fitness and athletic performance has heard about nutritional supplementation. By providing your body with additional amounts of certain natural nutrients you can promote performance, boost your immune system, and aid muscle recovery. This combo allows the body to function at a higher level. It also leads to improved workouts and muscle growth. However, it can be difficult to determine which supplements are effective. Here are some of the most popular supplements to get ripped.
Living in a rural state like Maine, it’s easy to get spoiled by the solitude. With no traffic to speak of, nights are still and silent which makes for a perfect sleeping environment. It also makes it easier to get startled when an errant noise jolts you out of bed with your pounding heart leading the way. Isn’t it amazing how much we don’t think about our hard-working hearts until they remind us in a big way? Since February is a month in which we celebrate the decadence of Valentine’s Day along with the prudence of heart health month, let’s find a happy medium to enjoy both!
Are you training for a military sport? Are you training so that you are ready for your next mission? Or are you traiing so that you can keep up with your kids once you get home?
It is important, both as an athlete and as a normal Joe or Jane looking for quality of life, to have a well-rounded diet that consists of a variety of healthy foods. And I’m saying healthy as in “real” food so you think that the variety pack of donuts counts as a well-rounded diet (even though most donuts are round)!
Think about it…you wouldn’t go putting lesser quality gas into a Ferrari, now would you? Here are some great foods that can be found in a healthy diet.
Are Vegan Bodybuilders at a disadvantage?
Many bodybuilders may avoid vegan diets because they believe that it will prevent them from winning any bodybuilding competitions. After all, how can you possibly compete against a bunch of meat-eating “meat heads?” However, vegan bodybuilders say that their vegetable-based diet actually enhances their training program because going vegan improves their overall health and decreases fatigue. This has all sorts of beneficial side affects when you’re training!
What’s up with a Vegan Bodybuilding Diet? Many people worldwide have a vegan diet. However, in other places (such as the States) becoming vegan is something new. It’s also something becoming more common, especially as specialty grocery stores pop up like Whole Foods. Even so, there are still lots of misconceptions about this diet and lifestyle.
Primarily…where’s the protein?
To date, few studies focus directly on vegetarian bodybuilding because, simply put, there is absolutely no evidence that a vegetarian diet affects bodybuilding performance.
In fact, many bodybuilders will agree that the overall health benefit of removing meat (and sometimes dairy and eggs) from their eating plans allows them to feel better because it reduces fatigue, clears that “mental fog”, and improves their overall sense of well-being. And, they can still build muscle and get all the protein and nutrients they need when they are fully aware of what needs to be replaced (like B12, zinc, iron, and Vitamin D)
As a kid, I had a propensity towards injury for some reason. Maybe it was the daredevil in me that led to compromising predicaments which ultimately ended in scrapes, cuts and an assortment of broken bones. I was either doing stunts on my banana-seated bicycle, or climbing on top of the refrigerator when inclement weather kept me from my favorite backyard tree. While those antics served me well in adulthood — I’m not afraid to try something new — several knocks to my noggin resulted in minor concussions and one major one requiring dozens of painful stitches. My past antics have certainly made me more aware of protecting my cranium inside and out. Recently, there has been more attention focused on brain trauma from concussions to traumatic brain injury (TBI) especially in sports and in military service due to some alarming survivability trends.
A common myth is that Vegans don’t get enough protein. For a bodybuilder and athlete, lack of protein could make all the difference in the world! So, does that mean that you have to resort to eating animal based products in order to achieve the results you want in Previewthe gym, on the sports field and even on the field of battle?
Not at all! The reality is that plant-based products possess an abundance of proteins. You just have to know which ones will give you the most bang for your buck.
Though red meat is rich in protein, many people are paying attention to the potential negative health effects from consuming meat (especially pork and beef). This can cause some problems, especially when you’re active, working out, or building muscle because protein is needed to maintain your physique and your muscle. While there are other sources for protein, many people are raised in a “meat and potato” kind of environment so making the jump to a more plant-based diet can be challenging…at first.
So what’s wrong with meat? Many cuts are rich in fats. These aren’t those “good fats” like you find in avocado or olive oil. In studies, animal fats seem to contribute to a number of health conditions such as obesity, high blood pressure, high cholesterol levels, arthritis and diabetes. Some also believe that certain compounds found in meat-based protein promote different types of cancer.
Endurance training and endurance sports can be tough on your body. They challenge you beyond what you think you’re capable of. They also allow you to reach levels of fitness so you can experience peak performance and health. That’s why many people try to improve their endurance by using endurance supplements.
When herbs and supplements are paired with proper diet and exercise, you can see amazing results. Endurance Supplements can play a KEY role in helping you reach your fitness goals by improving your body’s endurance.
If you’re interested in improving your endurance, look for products made with these endurance boosting supplements.
Cordyceps: The mushroom that will keep you going!
The slow transfer of oxygen from red blood cells to mitochondria is one of the biggest problems people exercising to improve their endurance face. The obvious solution is to improve that transfer, right? Cordyceps is a Tibetan mushroom which has been used in traditional Chinese medicine for lung protection and to balance Qi. In clinical studies the mushroom has been shown to cause significant improvements in feelings of fatigue, oxygen uptake, and endurance exercise performance.
Rhodiola: Improved Oxygen Transfer, Energy and Endurance
Rhodiola has been shown to help improve oxygen transfer from lungs to red blood cells. The root’s anti-fatigue effects are a result of an enhancement of oxygen efficiency.
When the root has being studied on people living in high altitudes, they saw that the root had beneficial effects on blood oxygen levels, time to exhaustion, VO2 peak, and pulmonary ventilation during endurance exercises. Himalayan Sherpas were the first people to discover the health benefits of this Himalayan root. They would chew on the root for an energy and endurance boost when they would climb high mountains.
Quercetin: The Nutritional Supplement that Improves Blood Flow
Quercetin is an antioxidant that improves blood flow by dilating blood vessels. This antioxidant has been used to improve blood flow in individuals with high blood pressure and heart disease. On the sports training front, research has shown that taking 500 mg of quercetin twice a day for 3 weeks before, and during 3 days of long and intense cycling sessions, reduces the number of upper respiratory infections in the 14 days following heavy exercise.
Siberian and Indian Ginseng: Centuries-old Natural Energy Boosters
People have been using ginseng, a natural energy booster., for thousands of years. However, there are two particular species of the ginseng plant that can help you improve your endurance. Siberian ginseng (also known as Eleuthero) and Indian ginseng (known as Ashwagandha) can provide resistance to physical stress and also help boost your energy levels. They used in traditional medicine as “adaptogens”, herbs that can help the body adapt to stressful situations. Some people claim that Eleuthero tends to have more of a noticeable affect on energy than Ashwagandha. High-quality supplements that use Siberian Ginseng as part of their formula offer someone working in extreme climates and in high-stress situations an advantage. Adapt is the name of the game, right? NS Formula.
Resources for Endurance Supplements:
Early in the 2013–2014 football season, I had every confidence that I would be watching my beloved Packers play in the Superbowl this Sunday only to see my hopes fade as Aaron Rodgers was out with an injury for several games and, of course, a playoff loss that quickly ended their season. So, I turned to my runner up, the Patriots, and, yet again, my dreams were dashed as were theirs when they lost to the Broncos. Undaunted, I pinned my faith to the fast & furious 49ers. As you can tell, I don’t place any bets on my predictions! At least my fourth favorite is playing in the Superbowl this year, although, I’d better not say to whom I betroth my allegiance for fear of jinxing the outcome. The reason for my football rant is seated in what you’ll be doing this Sunday and beyond. Drinks and snacks will be the norm for Superbowl Sunday and, while it’s okay to share good cheer, you may want to rethink your cocktail concoctions.
My first memory of soda, or “pop” for you Midwesterners, was a coca-cola machine my sister got for her birthday. All the neighborhood kids crammed into our kitchen to witness the creation of this fizzy concoction formerly reserved for special occasions or the rare trip to McDonald’s for a burger and the drink of our choosing. I guess I was just a weird kid, but I never acquired a taste for carbonated beverages which remains to this day. Little did I know that my distain for such childhood delights would pay off in the long run. How about you? Are you a soda freak? If so, the dangers of what you are sipping may surprise you.
Earlier this month, a Huffington Post contest was held to see which food or spice readers thought would be the next kale. Anyone who has read any nutrition publication over the past year or so has probably read something about the wonderful benefits of adding this mild-mannered member of the cabbage family.
However, with the barrage of information out there about kale, many wellness readers and athletes have been wondering what the next superfood will be. By the end of the contest, there was one winner, and it was a common spice in many Indian dishes: turmeric.
These days, it seems like everyone is trying out a vegetarian or vegan diet of some sort for environmental, ethical or health reasons. Documentaries like Forks over Knives, Vegucated, and Fat, Sick and Nearly Dead have shined a spotlight on some of the effects of the typical Western Diet on overall health, and there have been numerous studies linking plant-based diets to better cardiovascular health.
But what happens when you remove meat at a source of protein? Is it really good for you and if not, then what do you need to know before embarking on a plant-based diet?
We live in a typical Maine neighborhood where the closest house may be 3–6 acres away. That kind of isolated living certainly has its benefits when it comes to privacy but it also has its challenges as you may go days without seeing a sole, especially during the winter months. What’s different for us is that we have been blessed with incredible neighbors, from a combat wounded Vietnam Vet with a heart of gold, his wife who takes care of our cat and delivers scrumptious goodies on our doorstep, to my friend and business partner Julie who leaves little surprises in our mailbox and is always up for a glass of wine and a chat on the back deck. Recently, Julie shared great information about the dangers of dietary supplements and how some have been linked to liver damage. This is a must-read story.
No matter what technological advances come out to make our lives more efficient and effective, we seem to have less and less free time in our daily lives. With the daily responsibilities of being a parent, it seems nearly impossible to consistently make time for the gym. But don’t worry; there are exercises you can fit into your existing day that can be surprisingly effective. If you want to lose weight and have more defined muscles, fit the below routine into your daily schedule for 4 weeks.