From Fatness to Fitness

From Fatness to Fitness; Ayurvedic approach 

In clinical practice some patients ask treatment for putting on weight and many come for reducing the weight. Very few are happy with their own physical condition. No doubt that very slim or very obese, both conditions are not healthy. Even then if you look health wise, it is good to be slim than being obese. It is very difficult to trim down when you become obese. Not only it looks ugly but also such people are predisposed to number of diseases like High blood pressure, High cholesterol, Type 2 diabetes, Stroke, Gallbladder disease, Osteoarthritis, Heartburn, Snoring, Shortness of breath, Some category of cancer, Depression and also infertility. The lifespan of obese is obviously less than slim people. Therefore it is good to be slim than dreaming to put on weight. Overweight makes an individual less active which again tends to increase weight and finally leading to unhealthy situation. The consequences of obesity are well-known to even laymen and hence the obesity clinics have huge number of cases all over the world. It is essential to understand the causes, various treatment modalities, know the effects and side-effects of treatments, diet management, exercise importance and lifestyle modulation for obesity. 

Two types of obese personalities: In the society we find people with insatiable appetite and because of over-eating; they tend to put on weight. Another group habitually consumes very less amount of food even then they become obese. Therefore it is essential to understand the constitution before initiating the treatment. Ayurveda has described different approach considering such constitutional variation. The usual anti-obesity herbal formulations have thermogenic effect which naturally tends to stimulate appetite. Adipose tissue (Fats) is like wax which melts on heating and becomes hard when cooled down. The thermogenic (heat generating) herbs are essential while considering obesity regime. In classical textbooks of Ayurveda, out of 29 herbs mentioned for obesity treatment, 20 of them are found in appetite stimulating formulations. It simply proves that anti-obesity formulations may affect appetite in different way. When considering the treatment modality of obesity, it is therefore more logical to consider two factors. The first composition should low down appetite and second to burn the deposited calories in the body. Long-term fasting reduces body weight because the digestive enzymes catabolize the tissues starting with mucous membrane, then muscles and adipose tissue. When such enzymes are stimulated, they will naturally trigger the activity and in turn help to trim down the body weight.  

Two way approach: Appetite suppressing herbs are not much known except for Garciania and Hoodia. There are many research papers having controversial views about the efficacy of these herbs. Looking deep into Ayurvedic literature, there are many herbs mentioned for appetite stimulation and “Pitta shaman” group have very activity to reduce the appetite. Various globally acclaimed research journals have also published supportive data to validate the actions of these herbs. The two way approach to overcome obesity problem is therefore very scientific and has also clinically proven benefits. The appetite lowering herbs reduce the enzyme flow, strengthen the mucous membrane of digestive system to tolerate the thermogenic effect of anti-obesity herbs. The appetite lowering herbs also possess the property to lower the serum cholesterol levels in the blood which is an added advantage. The appetite lowering composition works best when consumed within 30 minutes before meals and the calorie burning composition does wonders when consumed within 2 hours after meals. The calorie burning composition otherwise may create some side effects like heart-burn, headache and regurgitation of food but the appetite lowering formula guards the possible unwanted effects. Thus a two way anti-obesity treatment has no side effects but added side benefits while treating obesity.

Why such formulations cause weight gain when the treatment is discontinued? Most of the anti-obesity products possess only thermogenic properties to achieve lipolytic results. As seen earlier, they also stimulate the enzyme secretions. While the treatment is in progress, they inhibit the absorption of fats and effective eliminate it from the body. The effect on the physiological function remains constant. When an individual discontinues the treatment, the accelerated enzyme flow remains constant and thereby the appetite increases. It naturally affects the food intake and weight gain restarts. 

Importance of diet and lifestyle: It is needles to emphasize the importance of diet and lifestyle while considering successful conquer in obesity. I am purposely avoiding mentioning things like “stay away from sweets, fried food, chocolates etc.” as these are very common and a schooling child would also know about such suggestions. There are small things making exceptional outcome as far as obesity is concerned.

1.      Never consume sweets at the end of meals even if it is routine to have desserts at the end. Principally obesity arises due to extra intake and less expenditure of calories. To understand the idea behind this phenomenon, you can perform an exercise. Consume your usual food and then end with a calculated quantity of sweet. Next day, start your meal with same quantity of sweet and then begin your usual food. You will notice that the food intake will be almost half than your normal intake. This is how you can reduce the caloric intake and immediately start feeling lightness of body.

2.      Fruits contain good amount of sugar. The peel of the fruit contains astringent properties which balances the sugar. This arrangement is made by Mother Nature to combat the unwanted effects sugar. Hence, as and when possible, it is recommended to consume fruits along with the outer skin for added health benefits. It is easy to have apple, chickoo, mangoes and some grains with the skin. The concept of consuming brown bread (whole wheat bread) is supportive to this statement. The reason of adding saffron or nutmeg to sweets is to compensate the sugar with little amount of bitter or astringent taste which resists the unwanted effect of sugar.

3.      Water is essential component for maintaining the electrolyte balance in the body. It also helps for accelerating the digestive process and proper assimilation of food. Cold water obstructs the flow of digestive enzymes and hence leads to digestive disorders leading to obesity. Therefore if you are serious about slimming, avoid consuming cold water intake or even other chilled beverages unless very essential. Some countries in East serve only warm water to household guests or even in restaurants, which is really a good practice for health conscious individuals.

4.      Consuming water at the end of meals also leads to more heaviness in the abdomen. It weakens the concentration of digestive enzymes which slows down the digestive process leading to more accumulation of adipose (fat) tissue. If you are serious about slimming, you may drink little amount of water at the beginning of meals.

5.      Tea and coffee is offered several times for any walk-in visitor in office or at home. While offering, we also have a tendency to share little amount each time. The sugar intake with such numerous times may lead to high caloric intake unknowingly which may become major health issue in long-term.

6.      Avoid sleeping immediately after meals. The calories need mild physical exercise when the tummy is full. Taking rest after meals leads to weight gain.

7.      Early to bed and early to rise, that’s the way to be healthy, wealthy and wise. Even if the proverb is pretty old, it is true and good to follow. It is observed that most of the obese people have late sleeping habit and hence they get-up quite late.

8.      Milk and other dairy products have substantial amount of proteins, fats and carbohydrates. These nutrients get converted to fats easily if the body has excess of storage. In short, better to be vegan for slimming.

9.      Human body is created by the creator of nature for consuming vegetarian food only. After in-depth study of human physiology, it is evident that man is born to be herbivorous. If at all you are fond of Non-vegetarian food, consume it in moderation, once or maximum twice in a week and that too only during lunch.

10.  Sedentary lifestyle is yet another cause of obesity. Keep working, be active, avoid laziness in life which will keep you healthy and fit.

11.  Sleeping during day time is extremely unhealthy. It is not only bad for obesity but can lead to many other health complications.

12.  The sense of fullness of stomach is signaled by the brain and hence the brain gives the instructions to the body to stop taking food. This sensation is passed on by the hypothalamus of the brain after about 10 to 15 minutes of the capacity of the stomach. Therefore it is good to wait for some time after certain quantity of food intake. The brain will then direct the sense of satiety and prohibit you to accept more food.

13.  Form a habit of limited intake. This is especially for those who have the habit for eating huge amount of food. If you gradually reduce your intake, your body will get used to it and then without feeling of weakness, you will succeed in achieving the sense of lightness of the body.

14.  There are many controversies about number of intakes in a day. It is a sincere attempt to explain you the right way for better health. Do not keep starving more than a time span of 8 hours and avoid repeat food intake within 4 hours after initial intake.

15.  Little but regular exercise is most important rather than performing rigorous exercise for body building. It is observed that apparently healthy and muscular people (those who are keen on body building) have low immunity. They have weak bones and even minor accidents can cause fractures very soon in them. Their intellectual excellence is also seldom seen. They suffer from frequent digestive upsets with negligible changes in food habits. The reason is that the nutritional constituents are utilized by the muscular tissue and other systems in the body remain unattended and remain undernourished. Whereas, individuals performing little but regular exercise have better health profile.

Last but not the least, one should understand that medicines contribute only 5% to health but good diet and regular exercise contributes 95%. Hence it is irrational to depend on medication for health concerns, whether synthetic modern medicines, homoeopathic, Ayurvedic or any other branch of medicine in the world. Ayurveda has identified many such formulations and the summary of the studies is mentioned in the original texts of Ayurveda. Modern research is simply trying to find the mode of action of the herbs and then get a satisfaction of a step of achievement. It is rather impossible for the most sophisticated research laboratories in the world to recognize that how Ayurvedic scientists of the then time would have conducted research activities and gathered such a treasury of knowledge for mankind.

Author

Dr. Santosh Jalukar

srpljalukar@gmail.com

santoshjalukar@rediffmail.com

Author is Vice President in Formulation development department in a Mumbai based Pharmaceutical company. The article is based on vast experience with 3 generations of family background.
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admin, December 5th 2009 | Tags: , , , ,
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Cholestrol gets a Bad Rap

Cholesterol gets a bad rap.  It has cited, it seems, as the source of nearly every health issue from backache to baldness.  In fact, cholesterol is essential for human life, and without it, we would all be in a crisis

.  Eighty percent of the cholesterol in your blood is manufactured by your own liver, which uses it to make acids that help digest food.  It builds and repairs your body’s cells, insulates your nerves, helps you digest food, and assists in the production of certain hormones. Still, cholesterol levels among Americans are at an all-time high.

  In addition, not just lazy good-for-nothings with lousy eating habits are battling boosted cholesterol counts.  Even those among us who exercise reg­ularly and watch what we eat can be driving our cholesterol counts through the roof. 

The secret is to maintain a higher level of “good” cholesterol, or high-density lipoprotein (HDL) cholesterol, and low­er levels of less-healthy low-density lipoprotein (LDL) cholesterol.  High concentrations of HDL cholesterol in the blood are generally associated with a lower risk of heart attack, because it helps remove cholesterol from artery walls.  HDL also carries cholesterol to the liver, where it has either reused, or disposed of in the bile.  LDL, on the other hand, becomes oxidiz­ed and attaches to artery walls, which can in­itiate hardening of the arteries and lead to a heart attack.  Striking a healthy cholesterol balance is relatively simple.  In addition, while doctors are preparing a new cholesterol-lowering vac­cine for medical trials, and health gu­rus are touting Indian tree sap as the lat­est LDL blocker, I have compiled a more traditional set of cholesterol-busting tips.

Cut Cholesterol Naturally

1)       Eat more High fiber Diet

The typical American diet-high in saturated fat and low in fiber-creates a perfect storm for high cholesterol.  The ideal diet for lowering cholesterol would be vegan, because cholesterol is found only in animal products-eggs, dairy, and meat.  Crustaceans do not have much fat, but they have twice the cholesterol of beef and chicken.  On the other hand, plant foods do not contain any cholesterol.  Rather, they have fiber, which can help pull cholesterol out of your body.  Soluble fiber also helps slow the absorption of cholesterol and helps reduce the amount of cholesterol liver makes.

2) Try garlic

 Incorporate a daily clove of garlic in your diet.  Garlic has been reputed to assist the heart for centuries and has been used in herbal medicines for all manner of conditions.  Garlic & cholesterol reduction are frequently mentioned together. Modern medical science suggests one reason garlic might reduce cholesterol: garlic is a proven anti-oxidant.  This property might help to prevent LDLs from being oxidized.  In this way, the cholesterol build-up that clogs the arteries could perhaps be reduced by garlic. In recent decades, numerous scientific studies have been conducted to test the claims that garlic can help lower cholesterol levels.  These studies involve measuring the cholesterol and triglyceride levels of patients taking garlic supplements compared with a control group of patients taking a placebo.  Unfortunately, the results are not conclusive.

3)       Exercise regularly

Work out four times a week, staying at your target heart rate for at least 30 minutes.  The frequency of exercise rather than intensity seems to have a great impact.

 

Some other Considerations

Here are some foods that lower cholesterol naturally.  Fish, such as tuna and salmon, reduces cholesterol levels.  You can also lower cholesterol naturally with nuts, such as walnuts and almonds.  Oatmeal and oat bran cereal also lowers cholesterol levels.  , Orange juice, also improves cholesterol levels.  You should also get fiber from eating lots of fruits and vegetables.  This is the diet to lower cholesterol naturally.

However, a cholesterol lowering diet lowers triglycerides, but it does not lower LDL.  Exercise and fitness training are also beneficial in lowering cholesterol levels.  Any type of aerobic exercises, such as walking or jogging reduces cholesterol level.  Playing a sport such as tennis or soccer also lowers cholesterol level. Tobacco also raises cholesterol levels, so you should also avoid smoking.  Even passive smoking may increase your cholesterol level. 

Exercise and improved diet is the best way to lower cholesterol naturally.  Now that you know how to lower cholesterol naturally, you can start your weight loss exercise in order to stay healthier.

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admin, December 4th 2009 | Tags: , , ,
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Is Fish Oil Really Better Than Flaxseed Oil?

Fish oil or flaxseed oil? That is the question posed by millions of health-conscious people each day. But what is the main reason why millions of people are reaching for either fish oil or flaxseed oil? If you said omega-3 fatty acids then you’re correct.
But what if I told you that one of these oils doesn’t present us with a viable or usable source of omega-3s in the body? Pretty shocking, eh!
Well the truth of the matter is that fish oil offers you a much better omega-3 “bang for your buck”. Why? It all boils down to two important compounds known as EPA and DHA.
We need EPA and DHA to protect our heart, for healthy brain and eye development, prevention and treatment of skin diseases, arthritis, for immune function and more.
Why Not Just Eat Flax?
For decades a debates have been fought about whether flaxseed oil could provide adequate levels of EPA. The verdict – flaxseed should never be used for its EPA producing ability.
Flaxseed oil is a wonderful healing oil but it is not a source of EPA.
Having said, I will often add flaxseed oil to many of my salad dressings and other foods but it is not the oil I use for EPA and DHA.
Research shows that flaxseed oil is poorly converted to EPA and that it provides absolutely no DHA. One study published in the American Journal of Clinical Nutrition evaluated 45 healthy men and post-menopausal women (18 to 65). They all had normal cholesterol and were asked to eat olive oil as their oil source. They were divided into 3 groups. One got ALA (alpha linolenic acid – from flax) and the other two with a supplemental form of EPA.
Each was given 750mg for 3 weeks and then 1,500mg for 3 weeks in a supplement. Both the EPA groups had significant increases in EPA in red blood cells however there was no increase in EPA in the ALA (flax) group. Neither the ALA nor EPA group showed significant increases in DHA; which, means that we should also supplement with DHA.
The reason why the flax ALA group did not witness an increase in EPA in red blood cells is because of an enzyme in the body that is needed to convert ALA to EPA.
This enzyme called the Delta-6-desaturase if not working properly stops the conversion of ALA to EPA. The Flax Council of Canada states that flaxseed has a limited conversion to EPA in healthy people of up to only 8%! However, new very sophisticated studies are showing that this is even rare.
The reasons why the Delta-6-desaturase enzyme does not work as well as why we can’t convert ALA to EPA are as follows:
* Anyone with diabetes has a faulty delta-6 enzyme
* Viral infection
* Allergic disease
* High cholesterol
* Stress hormones
* Aging
* Menopause (menopausal women have been found to have an inactive enzyme)
* Alcohol
* Smoking
* Arachidonic acid
* Saturated fat
* Trans fatty acid consumption in the diet
* Nutrient deficiency of Zinc, B6, vitamin C
DHA for the Brain
Perhaps you may have seen recent commercials promoting “white bread” now infused with DHA and then claiming that this “white bread” is now essential for the healthy development of our children’s brains and nervous systems.
Well, besides the fact that these artificially-enhanced foods provide no nutritional value whatsoever, the point still remains that DHA is essential for the proper functioning of the brain, and for the development of the nervous system and visual abilities. It is essential for smart babies too. DHA research has also shown it reduces the risk of heart disease.
The human brain is about 60% fat, and DHA is one of the crucial structural fatty acids in both the brain and the retina. Many vegetarians, vegans, and raw foods dieters are also at risk of insufficient DHA unless they supplement with DHA.
Studies have also shown that North American babies have much lower levels of DHA than babies born in Asian countries. DHA plays a role in our babies IQ. So if you want
a super smart and healthy child you may want to consider supplementing with fish oil (not flaxseed oil) for its high content of readily available DHA and EPA.
But what about vegans who are adamant about getting their omega-3s from plant sources? Well, for the answer you’ll just have to stay tuned for the next article where I’ll talk about one of the world’s most incredible superfoods that even blows fish oil out of the water (no pun intended)!

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Low Fat Recipe Guide

Sexy, figure hugging clothes are all the rage nowadays, and it seems that most fashion trends are keen on emphasizing the figure. That is why it is no wonder that most people, especially women, are looking for ways to slim and to stay thin.
Going to the gym and exercise programs have always helped people to keep their bodies in good shape. Working out usually entails body-building and muscle enhancement for a more shapely, toned and muscular body.
Some people, on the other hand, observe reducing diets that usually involve a controlled intake of food. One of the more popular diets is the low-fat diet which insists on a strict adherence to consuming a minimal amount of fattening foods.
Low-fat diets have gained such a large number of followers because they have been featured in a great number of television shows, commercials, on the internet, and so on. Even governments have produced guidelines on what we should be eating, especially in relation to fat. In general, the guidelines say that the total fat intake should only constitute 20% to 35% of the total calorie intake, and only 10% of calories should come from saturated fats that are found in animal products. 10% of the fats we eat should come from fish, nuts, olive oil and spreads. These are the so-called monounsaturated or polyunsaturated fats. These types of fats are beneficial to our bodies and can actually improve our health.
Another important point is that cholesterol intake should be kept to a level of less than 300mg per day, and if meat products cannot be avoided, these should be lean, low-fat or even fat-free. The same thing goes for poultry and dairy foods, also. Basically, we need to limit our oil intake to six teaspoons a day, including those used in salad dressings and mayonnaise.
These guidelines are fairly specific, and make a great deal of sense, but adhering to them, especially when surrounded by mouthwatering food, is easier said than done. However, there are actually a great number of low-fat recipes that make for really enjoyable meals.
Low fat recipes usually involve lots of grains, fruits and vegetables. They do not require you to become a vegan, but it may help if you already are one. However, if you are not a vegan, there still are some low fat recipes that you can use to create great tasty dishes.
My personal favorite is the Al Fresco Chicken Sausage. This chicken sausage, though largely a meat-based product, has 75% less fat than a regular sausage. Also, it has less than 10g of carbohydrates per sausage. It is very convenient to include this sausage in a low carbohydrate and low fat meal. Since most sausages contain a lot of preservatives, you might think the same goes for Al Fresco, but incredibly, this chicken sausage does not contain any preservatives or other artificial ingredients. These sausages make especially tasty and healthy meals for children. I really enjoy eating Al Fresco Chicken Sausages for breakfast, and find them to be especially good with apple maple syrup. This may be an unusual combination, but believe me, it is so delicious that I can eat it every morning and never tire of it. Al Fresco have a lot of different varieties that make for all sorts of really good recipes.
Aside from Al Fresco meals, there are lots of low fat recipes to choose from. All you have to do is find out what you enjoy best, and constantly try out new healthy ingredients and dishes that will enhance your low-fat cooking. Good luck!

Please visit Low Fat Cookig Tips and Low Fat Recipes for more information.
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admin, December 4th 2009 | Tags: ,
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Why Whey is the Way

Why Whey Protein is the best Whey to GO!

 Whey protein is the Way and here’s why. Anyone that has been around the gym long enough has heard over and over how important protein is to building a quality muscle. Most pro body builders feel they need to ingest 1.5 grams to 2 grams of protein per pound of body weight in order to grow muscle at its optimum potential. But this is not always as easy as it sounds. After all, you don’t want to take in a bunch of fat calories in order to get your protein, do you? So while peanut butter is an excellent protein supplier, it is also loaded with fat, albeit good fat. Protein can be found in many other foods as well such as soy beans, baked beans, tuna, chicken and all types of fish and shellfish, and of course milk, cheese, and eggs.

 We know that we need protein in order to build muscle and bone and to be able to utilize carbohydrates and we know that he functions of protein in the body are so important and so various, that it is beyond the scope of this article to even attempt to cover. For this reason we will focus right on the point, the best way to get enough protein into our bodies without eating a lot of fat in the process.

 First, we are concerned with learning the importance of consuming complete proteins in their proper quantities. Now, the word complete, is in italics for a very good reason. You see, all proteins are not created equal. All proteins cannot readily be used in our bodies as they are found in nature for building quality muscle mass. So lets us now explore just a few simple terms and concepts that will change the way you think of protein as a necessary dietary substance.

 Proteins are comprised of amino acids. We as humans need about twenty of these amino acids in order for the body to produce and utilize this protein, and to sustain a healthy life style. The human body is capable of synthesizing eleven of these amino acids on its own. These amino acids that the body can manufacture on its own are termed, Non Essential Amino Acids. Now the term Non Essential, does not mean that we do not need them! What it does mean is that with proper diet, the body will manufacture these amino acids on its own, pure and simple.

 Now, in addition to the non essential amino acids that the body produces for us, there are also the Essential Amino Acids.  The essential amino acids are the additional nine amino acids that the human body cannot produce and therefore we must obtain them in our diet. The good news is that beef, lamb, pork, poultry, fish, shellfish, eggs, milk, cheese, yogurt, and other milk products are sources of complete proteins. For strict vegans, soybeans are also a source of complete protein. All other plant sources of proteins are incomplete.

 Please do not think that incomplete proteins are a waste of your time. As long as you combine different types of plant proteins together in order to ingest all of the nine essential amino acids that the body is not capable of producing, you will be perfectly fine.  The first obvious question arises as to how do you know which plants contain which amino acids and which amino acids are missing from any one plant source so that you may match that source with its proper mate? Well, let me make this really easy for you. If you are a strict Vegan and you are trying to build muscle, eat a couple of pounds of soybeans every day to ensure completeness of all your other plant-source proteins such as peanut butter and legumes. If you are not a Vegan, or at least if you allow yourself to drink cow’s milk, this along with eating eggs is the best and by far the easiest whole food to ingest in order to make sure your body has the full complement of necessary amino acids. You see, if some of these amino acids are missing from your diet, the ones missing are medically known as your Limiting Factor, because when certain essential amino acids are missing from your diet, your body becomes limited in its ability to produce and utilize its protein. When this happened, guess where the body gets its protein from? Your Muscles! Yes, your body will turn toward your hard earned muscle during times of limited amino acids, or more specifically, when  the necessary amounts of amino acids used for the body’s protein needs are lacking. Your body will literally eat the protein that comprises your hard earned muscle.

 Remember up above where I mentioned that beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products are complete proteins? Well, fortunately, all you need to do in order for your body to fully utilize your plant proteins is to include a fair amount of any of the complete protein sources on that list. But which source is the best? The answer is simple, in their proper quantities; they are all great sources of complete protein.

 The real concern here lies in the convenience of obtaining enough of the complete and incomplete protein sources during the day and night as you eat your six small body building meals that are all high in protein and complex carbohydrates and fiber. (More on complex carbohydrates in my next article) But for now, let is suffice to say that complex carbohydrates are very important in building muscle and in fact work together with protein. Again, more later on this subject.

 Now we come to the main point of this article, using Whey Protein as your Go To source of quality, complete protein for muscle building enthusiasts, both recreational, and pro. Whey Protein is the way to go. Whey protein is a derivative of milk, and has one of the highest bioavailability rating surpassed only by eggs. Eggs however, unlike milk, are relatively high in cholesterol, and so it is undesirable to eat a dozen or more eggs a day in order to obtain enough protein for the body builder’s daily needs.

Bioavailability is really the key issue in this article. After all, the main difference as far as we as body builders are concerned, between complete and incomplete proteins is their bioavailability, or, the how easy the body can use various protein sources.

 This is a good time to point out that it is important and suggested by many doctors and professional body builders that you attempt to obtain as much regular food source protein as possible. In other words, do not rely solely or even mostly, on your

Whey protein supplement. That is not what this article is intended to suggest. A Whey protein supplement is in fact as the name implies, only a “supplement,” to be used in addition to a healthy, high protein, medium complex carbohydrate, low-fat diet, a great contributor to your overall diet plan.

 Using Whey protein each day assures you that you obtain the full complement all of the essential amino acids. In addition, a good quality Whey supplement shake mix will often include taurine, glutamine, and even Creatine in some brands, which are additionally important muscle building substances. The particular Whey Protein brand that I use contains 52 grams of protein in two scoops and is flavored with vanilla, chocolate, or strawberry for great taste, includes taurine and glutamine, calcium, magnesium, potassium, Creatine monohydrate, leucine, valine, isoleucine, and only 2 grams of fat and costs a lot less than buying steak or tuna. The whole container supplies about 728 grams of high quality complete protein.

 There are many top quality brands of Whey Protein on the market.  Many can be found @ www.blueworldanabolics.com 

 It is generally accepted that anyone serious about building a nice mass of muscle should take in 1.5 to 2.0 grams of proteins that include as a whole, all twenty of the amino acids necessary for building that muscle. But this may not be all that easy without the use of a good Whey protein product and here’s why. Let’s do the math. If you weigh 170 lbs, you will need to eat during your day anywhere from 255 grams to 340 grams pf protein! If you are closer to weighing 200 lbs, which you will be if you lift enough weights, have a clean high quality diet, and get the necessary rest needed, (more on rest as a great muscle builder in an upcoming article) you will most likely reach the 200 lb level at sometime in your weightlifting career. That said, you would then need to ingest each-and-every-day, anywhere from 300 grams to 400 grams of protein. Let’s face it, that’s a lot of tuna. In fact, a five once can of name brand solid white albacore tuna contains about 26 grams of protein. That comes out to 11/ ½ to 13/ 1/3 cans of tuna for a 200 pound man, but try eating better than a half dozen cans of tuna or more each day, depending on your weight, and see how soon you tire of it. Even I, who absolutely love a good deli-made tuna salad, will tire of it after the third day. In fact, I just purchased a pound and a half this afternoon.

Including a quality source of complete Whey protein in your diet makes it simple and foolproof to obtain 100 grams of complete protein each day. The rest should come from whole foods, including milk, which I happen to mix my Whey shakes with.

 Building muscle is a three part plan including a clean healthy diet, a proper workout plan, and plenty of rest. Even those that choose to use prohormones and steroids must incorporate these three ideals in order to grow quality muscle in any noticeable sense. If you are an all-natural body builder, you need to work twice as hard to gain the same muscle as someone using hormones, but you CAN get there with enough determination. Always give it your best, and you will reap the best results. Stay positive; eat right, work hard, rest. Enough said?

 Boston Paul

@ www.blueworldanabolics.com

boston paul
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admin, December 4th 2009 | Tags: , ,
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5 Daily Steps to Effective Weight Loss

WHAT IS THE MEDIFAST PROGRAM?

Medifast is physician supervised program available with unlimited counseling and regular physical exams.

This program can work for anyone if you need to loose 10 to 100+ pounds! It is packed with vitamins, minerals and has a main ingredient of the ’super-health-food’ soy.

I feel that it is especially helpful for those that have developed a disorder with food or are obese.

PERMANENT WEIGHT LOSS?

You always hear that MEDIFAST will inevitably cause you to gain your weight back. This is true for ANY weight loss program. Let’s stick to reality here. If we do not remain steadfast and committed in taking care of our bodies then yes of course the weight will
come back. Only with exercise, education about nutrition and a love of life can we stay at a healthy weight. Medifast does work for those who decide to work with it.

A DAY IN THE LIFE..

Let me give you and example about a regular day on the program Meals should be 3-4 hours apart.

8:00am – I have awakened from sleep, revived and ready for a new day. I am ready for breakfast. Oatmeal sound great…especially Apple and Cinnamon. The oatmeal is best mixed with 3/4 cup of water
(if you like it thick use 1/2) and needs no sprucing up but I add a packet of Splenda and a little vanilla extract for that ‘gooey’ texture I like!

12:00 – I have a bowl of vegan chili with MediFast multigrain crackers (mixed with 1 cup water and heated for 2 minutes let set hot!!!) with bits of fresh onion and celery mixed in not to mention
a dash of garlic powder and paprika. The chili really does not need these extras but it is okay to add them if it is desired.

3:00 – I grab a delicious peanut butter protein bar gives me a boost and makes me feel like I’m cheating!

6:00 – I decide to have a small ‘meal’ for dinner (you can eat the MediFast products only or have 1 meal a day within guidelines). I have grilled turkey breast with a couple of cups of lettuce, a few
onions, fat-free honey Dijon dressing, and another packet of crackers.

9:00 – I have my last meal for the day. A favorite treat of mine. Canfield’s Chocolate Fudge soda mixed with a packet of Mocha Chocolate MediFast, a packet of Splenda, and a dash of chocolate extract (this was frozen made earlier in the day). It tastes so good…like chocolate ice milk! Yum.

THE RUN-DOWN

Basically to wrap things up in summary…
You can have 5 supplements a day and one meal. You
can also have two fast soups, that do not count as a supplement (beef, chicken, tomato) and up to 2 packets of crackers. The shakes (two different chocolates, vanilla, strawberry and orange),
oatmeal, chili, creamy soups and candy bars (peanut butter, chocolate devine, mint chocolate, berry, lemon and oatmeal) are counted as supplements. You can add small amounts of veggies,
extracts and spices to any of the soups (Chicken Noodle, Creamy Tomato, Chicken and Broccoli) and chili. You can also have any non-caloric drink as much as you want but need to get in at least 64 oz. of water a day. Coffee (milk can be used!) is allowed but limited to three cups a day . For dinners, 3-4 oz. of lean meats
(chicken, turkey, beef, pork, fish, shrimp) are allowed with or in lettuce greens (a couple of stuffed cups of lettuce allowed) with a few veggies in the salad and 2 tablespoons of low-fat or fat-free dressing. A cup or two of other cooked or raw veggies (green beans, broccoli, etc.) can substitute a salad.

Once you get into the swing of things, find out which foods you like best, and develop a schedule…things go pretty smoothly. The first three days of adjustment may have minor side-effects such as headaches, fatigue, and grumpiness but those first three days are worth any mild discomfort considering how helpful and how far you can go in healing the body and mind of obesity with this program.

By following similar steps like the above any person can effectivly lose weight with Medifast.

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admin, December 4th 2009 | Tags: , , ,
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Detox Myths Shattered: the Truth About Internal Cleansing

Doctors are frantically scurrying to annhilate detox out of the sphere of influence, making claims that invalidate and attack internal cleansing methods, labeling them “dangerous,” and “ineffective.” The scare tactics being employed by M.D.’s, however, can be demystified with a little common sense. Allow me to explain why the medical industry wants to boot detox off the radar screen by addressing the three biggest “myths” told by doctors and spun by journalists:

1.        The body is already capable of detoxing itself. Isn’t this a nice thought? See, this would be true if a person were in a perfect state of health, entirely free of toxins in the first place. Given that 100% of people are exposed to toxins through food, water, pesticides, cleaning products, pollution, and loads of invisible environmental toxins on a daily basis, it is safe to assume that all of us are, on some level, toxic. Doctors claim that the body is capable of eliminating these toxins effectively without the aid of a detox program. The problem, however, is that toxic overload, (which often results simply from consuming processed, packaged food over a lifetime) inhibits the body from being able to eliminate waste and other toxic material quickly enough. The result is essentially a “clogged” digestive tract that is unable to absorb nutrients properly. Furthermore, disease cannot exist in an alkaline, oxygenated enviroment. ____________ won the Nobel Peace price in 1XXX for this discovery. Given this idea,  people would not suffer from chronic health ailments or disease at all unless they were internally toxic on some level. Disease thrives in an acidic environment, and detoxing assists the body in obtaining a more alkaline state.

2.        Detox is dangerous. The only thing dangerous about detox is that it threatens the very foundation of western medicine. Think about it. If people could obtain vibrant health without the use of drugs or invasive surgeries, then there goes the billion dollar pharmeceutical industry and the careers of many doctors. Medical M.D.’s have every reason to critcize and debunk a practice that directly threatens their jobs. Yet, this claim is not only based on defending the medical profession, but also a great deal of ignorance. Typically, medical school programs spend about a day covering material about nutrition. The heart of detox is based on how foods affect the internal atmosphere of the body, and using the right foods, herbs, and natural supplements to correct imbalances. One day of nutrition out of several years of study cannot possibly afford doctors enough information to understand the concept of detox. So, why do doctors claim detox is dangerous? Probably based on the symptoms that many people experience when first undertaking a detox regime: headaches, nausea, fatigue, and other vague symptoms that may resemble a flu or cold. What is common knowledge in the Ayurvedic, holistic, and detox health community has obviously escaped doctors—the idea of the “healing crisis”.  What happens during a detox can be compared to washing a pan that has crusted food stuck to the bottom. The toxic debris that get stored in our bodies is suddenly released and circulating in our bloodstream and throughout our cells before being eliminated, causing symptoms resembling illness the first few days of a detox. Often times, physical symptoms from previous diseases will surface, as residual traces have been stored in the body. Think about the dirty pan. Adding a cleansing agent like water will loosen debris so it can be washed away. A healing crisis, contrary to popular belief, is a good sign that the detox is working properly. It is no more “dangerous” than getting the oil changed for your car. The rewards of sticking it out through a healing crisis are far greater than staying toxic.

3.        Detox involves eliminating food groups and deprives you of proper nutrition Only in America do people gasp at the idea of deprivation. The overly –indulgent nature of our society is most likely the cause of nutrition deprivation. Eating processed crap will certainly starve my body of much needed nutrients. The claim that doctors make in regard to detox is that it is not healthy to eliminate certain food groups. However, this is only partially true. Detoxing doesn’t always involve cutting carbs, going vegetarian, or giving up sugar. When it does, it serves an important purpose by allowing the body to restore digestive functions and eliminate toxins effectively. Certain detox regimes, such as the Master Cleanse or juicing, do involve eliminating solid foods, gluten, meat, or other things for a period of time. However, giving up steak and potatoes or candy bars for a month is not putting you in danger of nutritional deficiencies. Clinical studies have proven that vegans and vegetarians can acquire the same amount of nutrients and proteins from plant sources as meat-eaters. Additionally, detox programs are short in duration, meaning that you can’t adopt a nutrient deficiency if you decide to juice fast for a week. Granted, it is always wise to speak to a health care practitioner about your needs if you have conditions like diabetes or hypoglycemia, yet most people can safely detox and will not be nutritionally deprived. Another thing to consider about this myth is that giving up certain foods does not mean you are eliminating an entire food group. White bread, for example, can be replaced with sprouted grains, rye, or spelt. Processed sugar can be replaced with natural sugar. The protein in meat can be exchanged for nuts and seeds. Detoxing does not have to be about deprivation and starvation. If you don’t want to drink maple syrup and lemonade for 10 days, there are plenty of foods that you can eat while doing a detox that will keep you nourished and healthy.

The medical community will continue to clamor about detox. One of their biggest claims at the moment is that there is “no data” to scientifically prove that detox is effective. Correct me if I’m wrong, but it might have something to do with the lack of scientific research even conducted on the subject. “No data” simply means that clinical studies have not been performed, evaluated, and infiltrated into the scientific and medical communities. Furthermore, something tells me that they wouldn’t be made public by the very powerhouses that would be threatened by conclusive evidence in support of the health benefits of detox. In any case, the proof is in the pudding. I’ve seen tumors shrink, a diabetic go off his insulin, and many other chronic health issues vanish with detox. As ancient Ayurvedic medicine holds, all disease starts in the GI tract. Where medical doctors and holistic doctors disagree, is how to treat the disease, with the former focusing on controlling symptoms, and the latter investigating and curing the root cause of the disease. Of course it would be difficultto prove that a certain disease went away by cleansing the digestive tract and detoxing. But the process of elimination would suggest that when nothing else works, detox is the culprit of the cure.

While western medicine certainly has its place in society (if I break my arm, a detox won’t fix it), be wary of their expertise when it comes to detox.

For more information about detox, visit www.RadianceHealthSolutions.com.

 

My Mission is to inspire and help people transform their lives. I’m passionate about educating people about holistic health and empowering them to take charge of their health.
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admin, December 3rd 2009 | Tags: , , , , , , , , , , , ,
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How I Cured My Coffee Addiction

I have to admit something.  I used to LOVE coffee.  I had a cup every single morning after my exercise with a “splash” of half and half and a couple tablespoons of sugar.  I could not even imagine starting my day without my little cup of energy.

That was about two years ago.  Now, I can’t stand the stuff.  The smell alone makes me want to hurl.  The fragrance is so strong and bitter.  Yuck.  I’ll just stick to water, thank you.

So what changed?  How was I able to kick my coffee habit over two years ago?  Why is just the smell of coffee so aggravating to me now?

Coffee Addiction

When I was much younger,  I hated everything about coffee.  The aroma, the look of it, the few sips I had tasted.  I felt the same way about coffee as a child that I do today.

As I got older, I started having a cup in the morning.  I still hated it at first, but it just seemed like something people did.  Every adult I knew got up in the morning and fixed themselves a cup of coffee.  My Mom drank coffee all throughout the day!

Before I knew it, I was hooked on the stuff.  And it only took a few weeks to go from something I despised to something I relied on everyday.  If I did not have my coffee, it was very hard for me to stay awake during my first few classes at school.  I would usually experience a slight twinge in my forehead as well.

At the time, I thought that this was a sign that coffee was necessary in my diet.  When I drank coffee, I felt good.  When I stopped drinking it, I felt bad.

The Effects of Coffee

You see, coffee has two effects: a short term effect and a long term effect.  The caffeine in coffee is a stimulant and consuming it causes your body to work overtime trying to neutralize it.  Your body’s sudden state of frenzy causes you to feel energized and awake for a short period of time.  This is the short term effect.

Once these effects have worn off, the body returns (or “comes down”) to its original condition.  You now feel sluggish and tired again.  This is the long term effect of drinking coffee.

Many people only notice the short term effect.  While virtually everyone experiences the “drop off” later in the day (I know I did), they do not associate this with the coffee.  In fact, I’m sure many of you attempt to solve the problem by having more coffee!

How to Cure Your Coffee Addiction

The best way to stop drinking coffee is to STOP DRINKING COFFEE!  If you continue to drink the stuff, you will continue to be dependent upon it.

Personally, I went completely cold turkey from my one cup a day.  I had a couple of slight headaches for a few days, but that was the extent of my detox.  After a couple of weeks, I felt much better and no longer longed for coffee.  After two short months, I could not imagine drinking coffee at all.

If you drink numerous cups of coffee each day, it might be best to gradually reduce how much you drink.  An easy way to do this is to replace each cup with caffeine-free tea.  If you choose, you can keep going by replacing the tea with just warm or cold lemon water.

Either way you choose, your goal should be to completely eliminate coffee from your diet.  It provides no nutritional value and has no place in a healthy lifestyle.

My hope is that one day coffee drinking will be a thing of the past and people will rely on good ole exercise and nutrition to energize themselves for the day.

A girl can dream, right? ;)

For more information on the best raw vegan diet, be sure to visit Fit On Raw and subscribe to Swayze’s newsletter Peachy Keen Ezine. By subscribing, you will also receive the free report The 4 Principles of a Healthy Raw Diet as well as the 5-week mini-course The Fool Proof Transition to Raw.
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admin, December 3rd 2009 | Tags: , , , , ,
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Is Vegetarianism Right For You

Do you ever feel like you know just enough about Vegetarianism to be dangerous? Let’s see if we can fill in some of the gaps with the latest info from Vegetarian experts.

Vegetarian diets are lower in fats, cholesterol, and animal protein and higher in fiber than diets containing animal protein. Because of this vegetarians have a reduced risk of obesity, high blood pressure, heart disease, to name just a few.

However it is not just the way vegetarians eat that impacts their health so positively it is also their lifestyle. Most vegetarians don’t smoke for example.

Just because someone is vegetarian does not mean they are healthy. This is because some vegetarians cut out eating animal meat and continue eating a lot of junk food. Because they don’t satisfy their hunger with plenty of protein and fiber they often have cravings and overindulgences with high-sugar, high-fat, and empty calories.

To be sure you are keeping yourself healthy as you change over to being a vegetarian you should read articles like this on a regular basis.

For protein use soya beans because they are an exceptionally good source of protein. For instance in the dried form they contain about 40% protein, which is about double the amount of protein in other types of beans.

Take some of the mystery out of becoming a vegetarian by changing the ingredients in some of your favorite recipes. For instance you can leave out the meatballs from your spaghetti recipe. This will enable you to begin being a vegetarian without a lot of research and shopping in the beginning.

After you have found the time, look inside the supermarket for vegetarian products, ingredients, and meals. In this step it is important to stay flexible. Try different vegetarian items twice if you don’t like them the first time. For example: if you have tried a veggie burger and you did not like it, try it again only this time prepare it differently. So if you microwaved your veggie burger and did not like it then the next time grill it.

Another tip is to be patient with yourself. If you discover you are having cravings for say that big juicy hamburger, then give yourself more time to let go. The longer you had eaten animal meat the more used to it you are, and the more it may bother you to give it up. Well don’t despair! Just keep going and be patient and before you know it all your cravings will be gone. Go now and enjoy!

If you base what you do on inaccurate information, you might be unpleasantly surprised by the consequences. Make sure you get the whole Vegetarian story from informed sources.

The day will come when you can use something you read about here to have a beneficial impact. Then you’ll be glad you took the time to learn more about Vegetarian.

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admin, December 3rd 2009 | Tags: , ,
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What is Food and What it is Not

1. Commercial animals that are used for food are unnatural as in “crossbred, hybrid”. As with commercial produce, their genes are artifically altered by scientists. The “improved” animals that are reproduced from this nonsense are out of balance with Nature. They are continuing to try to improve on the poor pig, as in breeding in flat rumps , giving them level backs, and even toes and such things that will make the animal more “factory ready”.

2. Human genes are being fed to commercial pigs and other animals dead carcasses are being fed to the animals. They are grown in , and fed, poisons and feces just to keep their diseased bodies alive.

Well you might ask, what are they being fed. Okay here goes. Stay with me here:

Animal feed contains DDT, pesticides, hormones, stilbesterol, antibiotics, and tranquilizers.

Cancerous pesticides are fed to animals to keep their manure free of flies.

The diet of commercial chickens include sulfa drugs, hormones, antibiotics, nitrofurans, arsenicals and feces.

Livestock is also fed hugh quanties of often contaminated fish. Yes I said fish-which is not a natural food of cows. And mind you this is what they call “trash fish” that can’t be fixed up to sell to humans. It is fed to factory farm animals solely to enrich the owners of the “factory trawlers” wiping out the fish stocks in our oceans.

The poor pig is routinely fed recycled raw feces-you heard me which is made up of pig/chicken manure waste whcih contains drug residues and high levels of toxic, heavy metals such as arsenic, lead and copper.

In some factories the cattle’s diet may include sawdust laced with ammonia and feathers, shredded newspaper (with toxic ink from print), “plastic hay”, processed sewage, inedible tallow and grease, poultry litter, cement dust, and cardboard scraps, plus insecticides, antibiotics and hormones.

Then to top it off they artificially flavor and scent the concoction to “trick” the animals into eating it. hmmm sound familiar? It should, for essentially this is the delicious and deadly Aerician die-t chemical junk flavored and done up as real food, then deceptively presented to us as good.

Lesson Up People

There is something diabolical going on. The new food thats being created are “Brain Dissolving” in its nature. What is being produced is called “PRION” or to put it in laymens or laywomens terminology it is “Outta Control Protein” which requires the heat of “3500 degrees” to be destroyed. Now I don’t know about your stomach, but whats are regular body tempurature, somewhere around 98.9 degrees F. Hey folks we can’t digest that stuff. Pardon my French but hell, we can barely digest regular flesh.

Okay lets take a look at Fish:

Normally, fish would be the most wholesome animal flesh to consume, but now because of underwater “toxic waste”, eating fish is pretty much just as bad as eating red meat.

The EPA estimates that fish can accumulate up tp 9 million times the level of PCBs in the waters in which they live.

Oh by the way DDT levels in the oceans have damaged a major source of the world’s oxygen supply_ the microscopic Phytoplankton. They also get further contamination from chemicalized ice that they are packed in.

Heres one for ya: Nearly HALF of America’s antibiotics are used on meat animals. In 1991, the Centers for Disease Control in Atlanta released figures showing that approximately half of the 15 million pounds of antibiotics produced yearly in America, are used on livestock and poultry. Guess what; Antibiotics and Chemicals cannot protect meats. The U.S. Meat Inspection Services recognizes over 42 diseases whcih make flesh eating dangerous and antibiotics USELESS!

The contiuned eating of antibiotics in animal corpes causes human resistance to medicines and immunity to PENICILLIN.

Okay now lets move on to one of my favorites “white sugar”, I’m not even going to capitalize it because some of my family members passes away from diabeties.

You probably already know that white sugar penetrates through the wall of your stomach and small intestines without being digested, giving you a quick high followed by a later crash. When you eat white sugar of sugar-sweetened food, the sugar bypasses digestion and enters your bloodstream within three minutes, yanking up your gloodsugar level. This gives you the perception of having more energy and a felling of well being. This is shortly followed by a crash in bloodsugar levels (due to the release of insulin from the pancreas) and a depression and drop in energy that tends to be corrected with another dose of sugar. This becomes a dangerous habit, subjecting the body to a yoyo of stimulation, depressionm restimulation which results in damge and diseases.

Natural sugars from fruits and vegetables undergo the digestion process and enter the bloodstream gradually without disrupting bloodsugar balance.

Okay getting good to you huh? Alright now for the down and dirty facts!

Sugar is not food. period It provides absolutely no nutrition!

Sugar is added to almost all foods in supermarkets, including common table salt! You can prove this by reading the labels the nextg time you go shopping, keeping in mind that syrup, corn syrup, dextrose, sucrose, maltose, fructose and any other kind of “ose” is sugar.

Sugar is consumed at the rate of nearly 180 lbs. per American each year, according to the USDA. This is almost a half pound per day or the equivalent of eating 8 pounds of sugar cane or sugar beets per day. The average healthy digestive system can only eliminate 2-4 teaspoons of sugar daily. One 12 ounce cola contains 11 teaspoons of sugar.

Sugar causes “cross linking,” making your flesh and skin stiff and leathery. Cross linking is a condition wherein the cellular membranes become so damaged that they become hardened, stiff and stick together, and their protein strands get entangled in each other. When this happens they can no longer perform their normal function. Thus sugar is stiffening human tissues from the inside out speeding up AGING!

Sugar outrightly kills your cells. Sugar addicts often have high uric acid levels in their blood. Uric acid is a braeakdown product of cellular nuclear material. The implication is that sugar is killing human cells…sweetly the next bullet point will explain why. get ready for this…

White Sugar is almost PURE CARBON! The oxidation of white sugar in the body produces Carbonic Acid. Why? Because white sugar is almost pure carbon! Because since it has no nutrients or organic salts, white sugar breaks down cells in order to furnish the blood withe nexxessary alkaline elements to neutralize the carbonic acid formed by the oxidation of the carbon called sugar.

White sugar is loaded with bleached PIG BLOOD and other STUFF. Now this is not me saying this. An article in the July 1989 issue of Doctor’s Health Review, educates us about this horror: Commerical sugar is made from sugar cane and sugar beets. At one phase of the (beet) sugar “refining” process, “blood albumin from the slaughter house is used” (to flush protein particles out of sugar beets/sugar cane). “also purchased form the slaughter house is bone-black or animal charcoal, which comes from low-grade animals used as a filter to ‘furify’ this mixture called sugar. It is then bleached with a strong bleaching agent referred to as blue water….sixty-five percent of the animals for the markets are swine. Therefore, the slaughter house products being used in processing sugar are derivatives of pork.”

Okay so are you happy. Just kidding. Tomorrow I’ll continue with such topics as healthy fats, good old MILK, Vegetables or should I say so called vegetables. Alright thats it for today, I’ll see you soon

Arthur Buddy Jones

email addresses: artiej609@yahoo.com and kaasmirbey@gmail.com

I’m a small town kid from the country all grown up now, making my mark in the world. I hail from Jersey. I still bake Pies,and make delicious Crab Cakes. I have really been combing the web, and searching for a bona-fide, natural delicious product and finally it hit me. Make your own product. So I did. A meal replacement diet cookie. It comes in a few flavors. You can check it out in a week (still in the building stage); at squidoo.com/curbyourappetitewithdietcookies
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admin, December 3rd 2009 | Tags: , , ,
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