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6 Ways To Enhance Your Protein Intake

March 25, 2011 Nutrition 0 Comments

Just like fat and carbohydrates, protein is a commonly misunderstood nutrient. And protein is critical for proper recovery and optimal functioning.

The problem here is that there is just too much misinformation out there.

So, without further ado, here is how to make sure your protein intake isn’t holding you back:

1. Eat in moderation: Paradoxically, eating too much protein stimulates your body into burning more muscle protein, not a good scenario. Instead, make sure you have ample amounts of carbohydrates in your diet so you can preserve muscle protein.

2. Drink lots of water: Of all the macronutrients, protein requires the most water for digestion. So make sure you drink small quantities of water throughout the day. And if you have a protein heavy meal, increase water intake further to aid digestion.

3. Eat protein with all amino acids: This can be a challenge if you are a vegetarian since animal sources of protein have all the amino acids, plant sources don’t. The main exception here is soy. So make sure you have animal sources of protein or soy sources of protein in your diet.

4. Have your veggies: Eating vegetables with your protein is a great way to time release it into your system. And time released protein gets absorbed into your active tissues much better than fast digesting protein. So make sure you incorporate lots of vegetables and salads into your diet.

5. Eat every 3 hours: Unfortunately, the human body does not have a good reserve of extra protein. So if you go more than 3 hours between meals your body will start to break down muscle protein for energy. Thus, eating smaller meals throughout the day is far better here.

6. Avoid supplements as much as possible: You see, your body did not evolve to digest supplements. Instead, stick to whole sources of protein as much as possible here for best results. Unfortunately, supplements digest too quickly.

Optimizing your protein intake is a great way to accelerate recovery and increase your health. The key here is to take action now, not later!

 

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4 Mistakes Women Make When Toning Their Arms

March 25, 2011 Nutrition 0 Comments

Fat arm confusion is rampant. Never have women been more confused about how to get toned arms. Maybe you are confused and don’t know what path to take.

You see, all the marketing hype has created a sandstorm of false information. Even worse, there are times when the research isn’t even clear.

Now if the gurus have a tough time detangling the research, how is the average women supposed to? Luckily, I have already done this for you.

Thus, here are 4 mistakes you may be making when trying to get rid of fat arms:

1. Giving supplements priority over whole foods. Ignore the labels and outlandish claims. Whole foods will always trump supplements. Our bodies have evolved to absorb food in its natural form, not pills.

2. Fiber supplementation. Unfortunately, this ever popular supplement has been shown to increase colon cancer rates. The good news is that you probably eat so many vegetables that fiber supplementation is a moot point.

3. Thinking ultra-thinness is the epitome of health. Have you ever seen a thin women undergo heart surgery? Have you ever seen a thin woman with flabby arms? Well, unfortunately, I have witnessed both cases too many times.

4. Thinking carbohydrates are the only food that can alter insulin. Excessive animal saturated fat intake and excessive protein intakes can also alter levels of insulin in your body. So don’t think that all you have to do is stay away from the white bread and pasta!

Ok, now you know 4 mistakes you shouldn’t make in your journey to get sexy and lean arms. And knowing what to avoid is extremely important in any endeavor. After all, time spent doing useless things is time that could be used to get you closer to your goal.

So don’t get bound up in details here. Just get moving and your results will come much faster.

 

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Healthy Eating Can Make You Sick?

March 24, 2011 Nutrition 0 Comments

Through its never-ending endeavor to create “mental illnesses” outside of each and every human activity, the psychiatric industry is now shoving the most absurd ailment they’ve designed yet: Healthy eating problem. That is serious: If you completely focus on choosing balanced food items, you’re “mentally incapacitated” and almost certainly need some type of chemical healing that involves ultra powerful psychotropic drugs. Attitudes obsessed with healthy eating is often an indication of serious mental health problem and proceeds to say this “illness” is known as orthorexia nervosa — which can be basically just Latin for “nervous about healthy eating.”

But they can’t just name it “nervous healthy eating ailment” as that doesn’t sound like they understand precisely what they’re babbling about. And so they translate it into Greek where it sounds sophisticated (even when it just isn’t). It’s where most disease names come from: Doctors just detail the indicators they see with a name like osteoporosis (which translates to mean “bone tissues with holes inside them”).

But hold up. So striving to avoid chemical compounds, dairy, soy and sugar now would make you a mentally disabled individual? Yep. As outlined by these pros. If you really take specific care in avoiding inorganic sprays, weed killers and genetically modified ingredients like soya and glucose, there is some thing completely wrong with you. However did you realize that munchin on unhealthy food is thought to be “regular?” If you eat processed junk food laced with artificial chemicals, that is okay with them. The mental health are the ones who choose organically produced, natural foods, evidently.

What is “regular” when it relates to food? Told you this was coming. In years past, people warned NaturalNews readers that an endeavor may shortly be under way to outlaw broccoli because of its anti-cancer phytonutrients. This mental health attack on health-conscious buyers is part of that course. It can be an effort to marginalize healthful eaters by affirming them to be mentally unstable and for that reason make a case for putting them off to mental hospitals where they are going to be shot with psychiatric drug treatments and fed common food that’s all refined, lifeless and full of dangerous substances.These professionals even go to the absurd extreme of stating, “The infatuation about which foods are “good” and which are “awful” indicates orthorexics can end up malnourished.”

Adhere to the non-logic on this, if you’ll be able to: Consuming “good” meals will result in malnutrition! Eating bad food, I assume, is assumed to give all the nutrients you need. That’s about as ridiculous an argument on nutrition as people have ever read. No surprise people are so diseased nowadays: The mainstream media is showing them that consuming health food is a mental disorder that will cause malnutrition!

 

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How To Recover Faster From Your Workouts

March 24, 2011 Nutrition 0 Comments

Intense exercise is absolutely necessary in order to create the physical changes that really make you look different.

The catch here, however, is that intense exercise requires adequate recovery or your body could remain in a constant state of breakdown.

So here is how to recover faster from your workouts:

1. Have carbs before exercise: Not only will this keep your levels of blood sugar from dropping, but it will also protect your muscle tissue to a limited degree. The key here is to have slow digesting carbs in order to avoid any sugar crashes.

2. Have some liquid calories during exercise: The only catch here is that if your workout is less than one hour in duration, having liquid calories isn’t that important. Nevertheless, liquid calories will keep your blood sugar stable and reduce stress hormones.

3. Drink carbs and protein immediately after your training session: This is a sound strategy for increasing the amount of nutrients that get diverted to your active tissues. You see, intense exercise makes your cells more permeable towards nutrients.

4. Exercise a couple hours after breakfast: This strategy will increase the percentage of food that gets shuffled into your active tissues versus fat tissues. And if more is going into your active tissues, your fat cells will starve and shrink.

5. Hydrate a lot: Especially around the time period when you are exercising. You see, optimal hydration increases digestion. And better digestion will facilitate the entry of nutrients into your active tissues when your levels of glut-4 transporters are highest.

6. Incorporate lots of non-exercise activity: This works wonders for recovery. You see, not only will you burn some extra calories, but you will also increase blood flow which will really speed up recovery. After all, blood carries all the nutrients necessary for repair.

The faster you recover the more exercise you will be able to do during a given time period. So make sure you take action here sooner rather than later because later never comes!

 

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Ways To Burn Body Fat For Men And Women

March 24, 2011 Nutrition 0 Comments

Some Ways To Make Male & Female Body Fat Burning Easier

Is male body fat different than female body fat? Technically speaking, fat is fat. How fat is measured, however, does vary depending on your gender.

Male Body Fat vs Female Body Fat

Women typically have a higher body fat percentage than men do, because women require more fat to help with things such as childbirth and other hormonal issues. The ‘essential’ amount of male body fat is between two and five percent (this is for survival) while the essential amount of female body fat is between ten and thirteen percent. Most athletes have body fat in the range of 6-13%.

So, guys, is your body fat index higher than you’d like it to be? How can you get rid of your body fat or get your body fat down to a healthy range? The good news is that body fat is burned the same way for men as it is for women. Here is how to get your male body fat under control:

1. You are what you eat so exchange your existing eating habits for a fat burning diet. By generally cutting down your fatty food intake such as pre-packaged, dried and canned foods and replacing these items with natural foods like vegetables and fruit the difference in your body fat will be significant. Instead of phoning for a take-away of popping out for some fast food you can lower your intake of saturated fats by preparing and cooking your meals at home using fresh ingredients which are packed with micronutrients.

Reducing Cravings and Calories

2. This can be hard at first, especially reducing sugar cravings for things like cookies, this kind of food makes your insulin levels spike. The next is to reduce your overall calorie intake. The best plan of action is to have a word with your doctor or nutritionist and find out how many calories you should be taking in each day to reach and maintain the ideal weight for your height. It’s pretty straightforward really – if you use up more calories the weight will come off. When the amount of calories you burn off is more than you take in, in no time at all your body will begin to work at keeping up your energy level by burning off your body fat.

3. Take up exercising. Thorough workouts on a regular basis are important when trying to get rid of fat. The best kind of workouts are aerobic and strength training regimes. They burn up calories and improve your muscle tone – both of these are great for keeping your body fat level where it should be. Avoid working on one area of the body only as all this does is make your body get used to the training routine.

Of course, these are just some pointers to help start body fat burning. Get it out of your mind that a fat burning diet is simply doing a few sits ups and give the above mentioned tips a go – you will be so pleased that you did.

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