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Monday, April 16, 2012

Lose weight with these Diet Shake Tips

by Robert Sinclairin Health / Weight Loss (submitted 2012-02-03)

I'm no different from you guys (oh, and girls!). The same routines, the same day to day activities and the same-old, same-old can make anything boring (yes I said anything…). We'll the other day after getting off work and starting my 2 ½ mile run I started to think about the diet shake I would be drinking post-workout.

It's winter now and pretty dark and chilly so I usually bundle up (think hoodie and sweats) for the runs.

Oddly enough this 2-3 minutes of changing from business casual into performance athlete is the time I use to reflect on every thing that has gone down that day. It so happens to be during my reflection I thought about the idea for this posting centered around how we get stuck in routines, get bored and move on and the need for variation.

With all that being said after my run I had a delicious shake with some of the alternative ingredients listed below. Check it out.

Got MILK? Try Almond Milk in your Shakes!

I believe myself that dairy is often over recommended in this country. The dairy industry have huge lobbyist that make sure that there are plenty of people saying to drink lots of milk every day. Have we been

What the Dairy Industry Wants You to Do
brainwashed?

Well I'll hold my judgement on them, plus I don't want my fine blog to feel the wrath of their dairy ladened furry. Now there is soy milk. However soy I feel is an over endorsed vegetable product, recent studies have showed the benefits to be both bad and beneficial. So for right now I'm going to just stay in the clear.

So what can you use? The alternative of choice is Almond milk. Try this delicious nutrient rich and flavorful (get the additive free type) liquid to thicken shakes or even replace dairy milk.

Shakes don't have to be made of just milk
Soy may not be the best alternative

Are you brain washed ?
Going for muscle mass and ran out of MUSCLE MILK? Try organic peanut butter for creamy protein/cals.

Some of us like a stong protein shake after a workout. What happens if you run out of protein? Do you just dump in the rest of your spirullina powder? Should you just shrug your shoulders and say, "that's stuffs only for roiders"? NO! protein is essential for different body functions, just read 3 reasons why you need more protein.

If your out of protein powder here are some alternatives to try and add to a shake.

Eggs
Nuts
Legumes
Hemp seeds

Worried about the calories? Try using less fruit… It's hard I know.

There are way to many ways to cut a lemon (is how I think the saying goes). The same applies here. Just because the recipe calls for a whole banana does not mean you must use one! If it calls for jam or trans fats, or GMO's don't feel obligated to add any of that stuff. You have the final say as to what is going in your shake.

Aha now I know your all smarter then those oscameyers… but If you do believe any recipe like containing ingredients above I got some beach front property in Arizona I can sell you…

Try adding stevia an all natural caloric sweetener if you need sweets

Worried about your fiber? Pour in some granulated psyllium husk powder.

I'm sure you already know fiber is critically important in my book. How do you think your intestines keep from backing up like Rick Ross's toilet? Oh and If they have already then you really need this stuff! Men need 28-30 grams and women around 15 grams per 1,000 calories consumed. Shoot for 40 grams to be on the safe side and to keep your insides squeeky clean (the sound wet rubber shoes make on linoleum).

If your not used to this much fiber your body will experience some euphoric flatulentic activity (you have been warned!)

Regular vitamins and minerals don't cut it? Add a scoop of some healthy phyto-nutrients.

Yup, you already know. I'm a sucker for phyto-nutrients! Man these things are awesome! They play all these integral roles in your body and science is really just starting to understand it and measure different aspects of their benefits. It doesn't take a rocket scientist though to know that these powerful plant chemicals can really kick a toxin or carcinogens Ass. Yup one on on phyto-chemical vs toxin, ya already know!

So add a scoopful of these to any shake you see fit.

Check out the weight loss resource page for a bottle of the best stuff.

So there you go, a quick easy way to spice up or add some variety to your diet shakes. Just in time for me to go on another run too(I just got home 30 mins ago and had to finish this post *sigh)!These ingredients are sure to add a different taste or flavor to your already great diet shake recipes. Try it out, let us know what you think. As always please comment and share if you have any diet shake enhancing ideas. About the Author

As a Nutritional Biochemistry major I'm constantly trying to find ways to fill my body with the ultimate nutrients. As a student, full-time worker, and multi-tasking mad man, I'm always trying to find ways to optimize my time. With diet shakes and drinks you can now do just that!

Robert Sinclair

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Monday, March 26, 2012

Power Plants: Feast On These Vitamin-Dense, Cancer-Fighting Veggies

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Although they might not suit your palate, cruciferous vegetables are one of the best things you can include in your diet. Email More by Dr. Sara Solomon P.T., DMD Feb 01, 2012

Ah, the dreaded pile of broccoli. There it sits on your plate, daring you to eat it. As you ponder stabbing your fork into the smallest floret, you can still hear your mother: "I don't care how they taste. Eat them because they're good for you!"

Well, Mom was right. Introducing The Cruciferous Family, whose members include broccoli, cauliflower, brussel sprouts, turnips and kale. All are loaded with phytochemicals, vitamins, minerals, and fiber - all of which help prevent chronic illnesses including type 2 diabetes, cardiovascular disease and even cancer!

Powerful Pals

Skeptical veggies could harbor such power? Researchers at the Fred Hutchison Cancer Research Center discovered that men 40 to 64 who ate 3 or more ½-cup servings of cruciferous vegetables a week were 41% less likely to develop prostate cancer.

Furthermore, cruciferous veggies are full of antioxidants (beta-carotene and sulforaphane), fiber, vitamins and minerals. They also contain isothiocyanate -- which stimulates the body to break down cancer-causing carcinogens - and indole-3-carbidol (I3C), which may prevent breast, ovarian and prostate cancers.

Because of their high antioxidant content, cruciferous veggies may help protect against cancer by reducing oxidative stress. Oxidative stress refers to the overload of harmful free-radicals in the body. In a study funded by the National Cancer Institute, it was found that oxidative stress in the subjects' bodies dropped 22% during the period when they were eating 1 to 2 cups of cruciferous vegetables a day.

Cooking Cruciferous

It should be noted that frequent consumption of insufficiently cooked cruciferous vegetables can lead to goiter (enlargement of the thyroid gland). Raw cruciferous vegetables contain goitrogens, which interfere with thyroid hormone formation. This results in an over-secretion of thyroid-stimulating hormone (TSH) due to low thyroid hormone levels and an enlarged thyroid gland.

Always cook your cruciferous vegetables, but take care not to overcook them. Why? Cruciferous vegetables contain phytochemicals called glucosinolates. Once consumed, glucosinolates are converted into isothiocyanates and indoles, which possess anti-cancer, antioxidant and anti-inflammatory effects.

The heat from overcooking will destroy the enzyme myrosinase, so overcooking your cruciferous vegetables will reduce their disease-fighting potential. Bottom line: Do not overcook your cruciferous crunchies. Lightly steaming them will suffice.

Another reason not to overcook cruciferous vegetables is, well, the smell! Overcooking cruciferous veggies can produce a strong, unappealing sulfurous odor. Instead of cooking your cruciferous to a crisp, the trick is to create recipes that suit your taste-buds. Include veggies in your soups and salads, as side dishes, or use them in a morning omelet!

Family Dynamics

Meeting the family is like seeing the forest; now it's time to look at the trees.

1/ Brother
Broccoli

This cruciferous veg contains more calcium than a glass of milk. Not only does 1 cup of broccoli provide you with the recommended dietary allowance of immune-supportive vitamin C, it also contains high levels of folic acid, calcium, vitamin K and B6, potassium, lutein and vitamin A (beta-carotene).

Calcium and vitamin K are important for bone health and the prevention of osteoporosis. The carotenoid lutein helps prevent macular degeneration, cataracts, and may also reduce the risk of atherosclerosis, heart attack and stroke.

Broccoli is also high in fiber, which prevents constipation, helps maintain low blood sugar levels and curbs overeating. Broccoli is also rich in a flavonoid called kaempferol, which provides the body with anti-inflammatory benefits.

Broccoli contains glucoraphanin, which the body processes into an anti-cancer compound called sulforaphane. Sulforaphane rids the body of a bacterium called H. pylori that is known to increase the risk of stomach cancer.

Lastly, broccoli contains indole-3-carbinol, which is an antioxidant and an anti-carcinogen that might hinder the growth of breast, cervical and prostate cancers. According to a study by researchers at the UCLA Medical Center in California, men and women aged 50 to 74 years who ate broccoli regularly were 50% less likely to develop colorectal cancer than those who did not eat any broccoli.

In order to reap the cholesterol-lowering effects of broccoli, remember to cook it by steaming. Be sure to include broccoli in your diet on a regular basis (at least 2-3 times per week)!

2/ Baby
Brussels

Did you know that Brussels sprouts contain nearly 50% more vitamin C than an orange? Not only do Brussels sprouts provide an excellent source of vitamin C, they also contain folate, fiber, vitamins A and K, indoles and lutein.

Folate helps prevent neural tube defects in unborn children, indoles are known for their cancer fighting properties and lutein aids eyesight.

Jean-Claude Van Damme will always be the "Muscles from Brussels," but these little sprouts still pack a strong punch!

3/ Kid Sister
Kale

Kale is known for its antioxidant, anti-inflammatory and anti-cancer properties. It is a leafy green vegetable loaded with vitamins A (beta-carotene), C, E and K, calcium, and the phytochemicals lutein and zeaxanthin, which help protect the eye (retina and lens) from oxidative damage.

In fact, studies are linking higher lutein intakes with a lower risk of cataract formation and macular degeneration.

4/ Cousin
Cauliflower

Cauliflower is a good source of fiber, vitamin C and folate. In addition to its cancer-fighting phytochemicals, it also supplies vitamin A, calcium, selenium, and potassium.

5/ Big Momma
Bok

Bok Choy is a great source of vitamins A, C and K, calcium and folate. Eating bok choy raw will preserve its cancer-fighting compounds; cooking it will improve the absorption of it carotenoids.

Maximize bok choy's health benefits by eating it raw some days and lightly cooking it on other days.

6/ Crazy Aunt
Cabbage

Cabbage is loaded with vitamins A, C and K, plus glutamine, which is an amino acid with anti-inflammatory properties. In medieval times, cabbage was referred to as the "drug of the poor."

Cabbage is known for its anti-cancer properties and studies have suggested that people who eat large amounts of cabbage have low rates of colon cancer.

Cruciferous Corral

Now that you've met the family, start eating them regularly! Yes, this sounds terrifying, but the health benefits should outweigh any discomfort from eating "Brother Broccoli." Since variety is the spice of life, be sure to incorporate myriad cruciferous veggies into your diet.

Other options include rutabaga, turnips, arugula, horseradish, radish, mustard greens and watercress.

References:www.cruciferousvegetablesdiet.comhttp://cruciferous.net/http://www.fhcrc.org/about/ne/news/2000/01/4/Veggiesprostate.htmlhttp://www.besthealthmag.ca/eat-well/healthy-eating/8-cruciferous-vegetables-and-how-to-love-them http://www.webmd.com/food-recipes/features/super-veggies-cruciferous-vegetables

Friday, March 23, 2012

To Lose Weight, Eat These 5 Things

ByMarkus Aldershaw

As much as I hate to admit it, a bag of chips is never going to help me or anyone else get a fit, lean body. Despite this fact, it is still possible to get into better shape and eat delicious food. There's no point in only eating bland foods all the time, especially when you don't have to. Tons of great options exist for way to keep you feeling full and satisfied, while assisting with your weight loss goals.

Do you eat enough protein?

These include fish, beans, turkey, and chicken. There have been abundant studies that men and women consumed additional protein, yet exercised the same as a control group who consumed an unchanged amount of protein, ended up dropping extra weight in the following third of a year. An article in the Journal of Nutrition (March 2009) concluded that the participants who ate more protein kept their muscle mass and lost more weight in the stomach area too. This happened because the body uses more energy breaking down protein - far harder than it has to work to break down fats and carbohydrates. By its nature, digesting protein uses more energy, because the body is in the process of breaking down your food intake. Luckily there are more advantages. Many people won't get hungry as quickly since it takes a greater amount of time to break down. This is great if you are trying to consume the number of calories you get.

Eggs! Really??

Contrary to what many people believe, the humble egg is a superstar when it comes to foods that can help you lose weight! Although the science behind the benefits of eggs is complicated, the proof that they work isn't. In the morning, anyone who eats eggs most often eat less than people who don't. It is a super way to add more protein in the morning and there are many delicious ways to make them as well. Poached on toast is my favourite, or if you're too busy in the mornings you can make some hard-boiled eggs ahead of time.

Strawberries and pears are delicious foods to help lose weight

Some diets tell people to avoid all fruit and can set people on the wrong path. If you look at the breakdown of a fruit, it is mainly fiber and water. The benefit is that you are able to eat, but without loading up on tons of calories. Stick to real whole fruits, because many pre-made juices are jammed with sugar. Especially apples portable and don't make much of a mess. A great quick easy snack.

Got a bag of cereal?

Don't get confused if you're thinking about sugar loaded cereals that advertisers target at kids - what you need to look for is a low sugar healthy cereal and a bit of low-fat milk. Let's be realistic, if you want a snack there are few people who want to snack on celery stick. Therefore, cereal makes a perfect alternative as far as foods to help you lose weight, but just remember to pick a cereal high in fiber and low in sugar.

Vinegar and herbs spice things up

Many would turn up their nose and take a pass on a salad with dressing. But you need to be careful because dressing is one of those stealth ways of consuming tons of calories. Unfortunately, the caloric content and fat percentage of some salad dressing is enough to become a calorie-counters worst nightmare. If you want to add sizzle to foods, without racking up loads of extra calories, try Dijon mustards, wasabi, garlic, ginger, or tarragon. Alternatively, vinegar is also extremely tasty and can certainly add to a meal - sherry vinegar, fruit-flavored, cider, herb, wine, or balsamic all add to most dishes. You can use them instead of butter, mayonnaise, or oil in recipes.

So the next time you're at the store, grab some of these diet foods and bring them into your regular rotation. Everyone knows that when people are in a bind, it gets more difficult to make better eating selections - so make sure that these GOOD diet foods are at hand the next time you get really hungry! Be sure to keep some of these healthy foods on hand for the next time you need a good snack!

FitHealthyBody.com is the ultimate guide for losing weight & getting fit. Check out the site to discover more great tips that you can use to help achieve your weight loss and fitness goals starting today!

If you're trying to lose weight, eat better and get into better shape, take a look at my Best Weight Loss Fitness Guides where I review the top guides on the market, and let you know which are best!

Also, be sure to check out the Lose Stomach Fat article on my website (FitHealthyBody) for more great tips to keep you fit and healthy.

Article Source:http://EzineArticles.com/?expert=Markus_Aldershaw

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Health and Fitness: Weight-Loss
Markus Aldershaw

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