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Overcoming Fat step by Step !!

Enjoying ...Step by Step !

Enjoying ...Step by Step !

Hey Folks,

Wanted to share about something recently read about.

It’s called “Fat Cancer”

Very rarely will you find me in such a state
of desperation.
Perhaps “desperate” is not a good word to
use. “Alarm” is probably more accurate.
I’m also, normally, a pretty optimistic guy.
So presenting these facts to you in such
a way is not exactly pleasant for me.
Just ‘necessary’.
I want you to read this message very carefully.
I know you’re busy, but I promise the take-
home will be well worth it.
Over the weekend I was shown the recent
studies on global obesity and the direct link
to “common cancers.”
Common cancers are cancers the Center For
Disease Control deems “lifestyle-preventable”
… a least most common cancers.
Guess what?
“Obesity rates worldwide have doubled
in the last three decades.”
DOUBLED. In just 30 YEARS.
That stat is courtesy of Imperial College London
based on their recent study.
Honestly?
Being obese is painful enough by itself. And
I should know… I was obese at one point
in my life.
EVERYTHING was painful:  Emotionally and
physically. I was constantly tired, uncomfortable
and emotionally drained.
I’m pretty sure I’m not alone.
While it’s true that some people are “okay”
being obese, their bodies are FAR from okay.
Two counterparts to the London-based study
confirmed what I long suspected:
“About a third of all common cancers in the
United States, China and Britain could be
prevented each year if people ate healthier
food, drank less alcohol and exercised more,
health experts said on Friday.”
This may sound like common sense, but cancer
is SO complex it’s really hard to narrow down
simple lifestyle changes to a prevention for 1/3
of all common cancers.
Yet that’s exactly what the data shows.
There’s more:
These “common cancers” are referred to as…
ready? —
“Fat cancers…”
Yes. FAT CANCERS.
Honestly I’ve never heard the term until reading
the study, but there it was, plain as day.
And listen:  The authors are NOT being rude,
mean or blunt.
Just factual.
“So-called ‘fat cancers’ are usually associated
with wealthy countries are becoming more
common in the developing world, too,
according to new reports.”
So GREAT. Now the rest of the world is catching
up with the U.S.A. — and this is the absolute
worst trend to catch on to.
Okay… that’s a lot to take in.
Frankly, most people don’t even think about
global obesity or getting cancer when they
order out or scarf down that extra doughnut.
Really… we don’t. Be honest.
And here’s the reason why… and this is the
absolute truth as I see it based on over a
decade in this field of study:
We will do more to CURE something than
we will ever do to PREVENT something
from happening in the first place.
And that’s why I’m okay with helping folks like
you “cure” the problem of excess bodyfat.
It’s a symptom of a far worse condition.
And excess bodyfat causes so many painful
emotional conditions… ranging from not being
comfortable in your own clothes (and even
more uncomfortable OUT of them) to being
depressed and socially isolated…
… that excess bodyfat IS a disease if you ask me.
I say we stop calling it JUST a symptom.
There’s a politically-correct bent to why we do
not call it what it is:  A disease.
You know it. I know it.
Yet I’m not here to protect people’s feelings.
I’m here to help empower you to be the absolute
best YOU possible.
There’s a new movie coming out… just saw
the previews while watching the Super Bowl
not long ago with friends.
It’s about a pill that allows a guy to access the
“remaining 95% of his brain.”
( The film is based on the not-so-accurate notion
that we only use 5% of our brain. )
Answer me this:
How much of your LIFE are you using?
It makes sense to me to squeeze every drop
out of such a precious and short gift.
And bodyfat?  It drains away the amount of life
you can live. Not just from “fat cancers”, but
also by affecting the zest and enthusiasm we
apply to living.
So, here’s a start at doing a … Cure For Fat.”
Always begin with dietary changes, NOT
exercise!  ( Yes, I said it. : )
Diet is by FAR the most important element to
not only reducing bodyfat but also decreasing
the risk for SO many ills.
Concentrate on making only ONE CHANGE at
at time. Start with dietary changes.
Here’s how to get started:
1. Take the portions of meat you eat and cut
them into 3 parts. Eat two of the three. Save
the third part for later. SIMPLE.
2. Fill that extra space on your plate with a
green vegetable. SIMPLE.
3. Take both your hands. Hold them palms
down and put your two pointer fingers
together as if you’re making one big 10-
fingered hand. THAT is how big your plate
should be. The only thing taller than the
height of your hand (about 1/2 to 3/4 inch)
should be GREEN.
SIMPLE.
Now, eat as many of THOSE PLATES as
you want every 3-4 hours.
Enjoy your favorite foods twice a week and
take a long walk afterwards.
( Walk as much as you can too. )
There:  I just gave you Part 1 and a bit of
Part 2 for good measure.
I hope this message hits home with you.
My intention IS to scare you a bit… but
more than that, inspire you A LOT.
Sometimes the facts are the best inspiration
to move.
“Decide To Live FIT!”
P.S.  Remember:  You MUST keep it simple.
No matter what you decide, I highly recommend
that you start with ONE simple lifestyle change.
Build on that for a few weeks.
Then add light exercise… like I suggested.
( And hey, if you just can’t HELP yourself and
want to go for a walk before… great. : )
Then after a few more weeks, add resistance
moves to your plan.
THEN you’ll see exactly how great you can feel.
P.P.S.  Please feel free to share this 
with folks you love.
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Get horizontal to be Trim !

Enjoying those Sweet Dreams !

Enjoying those Sweet Dreams !

Hey Folks,

Probably wondering about that title.

Well, it’s referring to getting the well deserved deep relaxing sleep you deserve and need.

Do these tips to enjoy some great shut-eye …

The quality and quantity of your sleep  can affect your ability to lose weight, and stay healthy. There are a great many things that influence your sleep, but have you ever considered your bedroom?

Let me give you an example. If music is on while you are cooking in the kitchen, and you have all the right equipment, and all the right ingredients what happens? Not only do you enjoy cooking more, but the food you make likely tastes better!

Adding hours and depth to your sleep results in weight loss:  a 2009 study conducted in Sao Paulo, Brazil found that while sleeping you burn three times more fat then when lying in bed awake.  In another study, participants on identical diets that slept 5.5 hours lost lean muscle, as opposed to those sleeping 7+ hours who lost fat.

So what is your bedroom doing to keep you awake and fat? Here are my Five Tips for a Skinny Bedroom:

Lose the snooze: using the snooze button in the early morning hours keeps you from the most calorie burning stage of sleep, REM sleep,-which occurs most in the final third of the night.

  • You can also use the trick of setting your alarm to tell you when to go to bed, to stick to your healthy sleep schedule of getting to bed at the same time every night.

Enforce an Electronic Curfew: while I would prefer electronics (phones, laptops, iPads etc) to be out of the bedroom altogether, I know it is simply not realistic. So set an electronic curfew for 1 hour before lights out. This will decrease the electronic exposure you are getting before bed (which has been reported to cause un-refreshing sleep).

  • Try setting an alarm on your mobile device, or better yet see if you can set a timer to turn it off!
  • What would you do in that last hour? Try my POWER DOWN HOUR technique, it works wonders:
  • 20 minutes of those small things that just need to get done
  • 20 minutes of bedtime hygiene
  • 20 minutes of meditation, relaxation, or massage

Light Your path: If you get up in the middle of the night and need to use the restroom, you probably turn on a light, and tell your brain it is morning! This also slows the production of Melatonin (the “vampire” hormone that-is produced in darkness) which is the key that starts the engine for sleep.

  • Strategically place a night light in the bathroom and in the hall on the way. Now you can avoid any excess light or stumbling into a nightstand, and get back to sleep more easily.

Have the right performance equipment: the right mattress and pillow make a huge difference. If you are not comfortable you will not relax enough to fall asleep. If you do not have the proper support you will not awaken feeling refreshed (and thinner).

  • Consider a new mattress when your body tells you it is time, not when the warranty is up. Never sleep on the same surface longer than 7 years.
  • Replace pillows every year, or earlier if your neck is stiff.

Provide soothing sounds for sleep: if it is too quiet your hearing will become more acute and everything will keep you awake. Too much noise will also prevent or disrupt sleep. Consider a noise that will drown out any environmental disturbances, without being too loud to prevent sleep.

  • Think about a sound machine
  • Consider using a fan

Don’t let your bedroom prevent you from getting the sleep you need to help you lose those extra pounds.  Look around and see what you can do create a bedroom that helps you sleep better and look better!

Enjoy Boundryless Living with Boundryless Dreams !!

Find that comfy sleeping spot !

Find that comfy sleeping spot and Sweet Dreams !

Perform better for Fat Loss and Muscle Gain….Wow !!

Enjoying Healthy Hydration !

Enjoying Healthy Hydration !

Hey Folks,

Probalbly wondering about that title and what is free.

Well it’s water !!

It helps you hydrate to ..

burn fat

AND

build muscle …Before…During….After !

I’ll share more about the

New Rules of Hydration

For years, sports nutrition experts advised athletes to drink “ahead of thirst,” that is, to drink before getting thirsty and more frequently than what thirst dictated during exercise. Experts warned that by the time you feel thirsty, you’ve already become dehydrated. However, recent studies show that being in this state of slight dehydration has no negative impact on performance or health.

For example, in a study from the Sports Science Institute of South Africa, runners did three two-hour workouts while drinking a sports drink at three different rates: by thirst (roughly 13 oz. per hour), at a moderate rate (about four oz. every 15 to 20 minutes), and at a high rate (about 10 oz. every 15 to 20 minutes).

The study found no significant differences in core body temperature (rising body temperature hastens dehydration) or finishing times among the three trials. However, during the high-rate trial two of the eight runners suffered severe stomach distress and couldn’t finish the workout, suggesting that drinking too much too often can cause problems.

“The idea that thirst comes too late is a marketing ploy of the sports-drink industry,” says Tim Noakes, M.D., a professor of sport and exercise science at the University of Cape Town, South Africa. While thirst is not a perfect indicator of hydration status, it does appear to be a good indicator of the optimal drinking rate during exercise, according to Noakes. “The answer is just drink as your thirst dictates.”

Old: Aim to completely prevent dehydration.
New: Aim to slow dehydration.

You’ve probably been told to drink enough fluid during exercise to completely make up for what you lose through sweat. In other words, the goal is to weigh the same before and after your workout. But the latest research has revealed three problems with this advice.

First, when athletes drink according to thirst, they usually replace only 60 to 70 percent of the fluid they lose, but studies have shown that this state of slight dehydration does not harm performance or health.

Second, the recommendation to drink enough fluid to prevent weight-loss is based on the false assumption that all the weight lost is from body fluid evaporating as sweat. However, recent studies show that a significant amount (as much as 60 percent) is actually due to the loss of water stored with fat and carbohydrate molecules, which is released from the muscles when these stores are converted to energy. Although it contributes to sweat and weight loss during exercise, this kind of fluid loss has no dehydrating effect because it doesn’t reduce blood volume.

Third, the problem with drinking to completely prevent dehydration is that it tends to dilute the concentration of sodium and other electrolytes in the blood, especially during prolonged exercise of more than two hours. Electrolytes are dissolved minerals that regulate your body’s fluids, helping create the electrical impulses essential to physical activity. When you sweat, you release more sodium than any other electrolyte. Since even the most electrolyte-packed sports drink has a lower sodium concentration than sweat, when you replace sweat with a sports drink you essentially water down your blood. In extreme cases, blood sodium dilution leads to hyponatremia, a potentially fatal condition where fluid balance is thrown off to the point where cells literally become waterlogged, causing the brain to swell.

Therefore, instead of drinking to completely replace the fluid you sweat out during exercise, aim for keeping thirst at bay. Respond to your thirst right away with small amounts of sports drink, but don’t allow your thirst to build to the point that you’re forced to guzzle down a full bottle at one time. Taking a few sips about every 10 to 12 minutes will help you stay hydrated and avoid stomach upset.

Old: Use either a sports drink or water for hydration.
New: Use a sports drink instead of water.

Prior to 2003, USA Track & Field’s hydration guidelines for runners suggested that water and sports drinks were equally good choices for hydration during intense physical activity. But, based on new research concerning the risks of blood sodium dilution, the USATF revised its hydration guidelines stating, “A sports drink with sodium and other electrolytes is preferred.” Athletes in other sports are now following these guidelines as well.

In short, sports drinks simply hydrate better than water does. Your body absorbs fluids through the gut and into the bloodstream faster when their osmolality, the concentration of dissolved particles in a fluid, more closely matches the osmolality of body fluids such as blood. Because a sports drink contains dissolved minerals (key electrolytes such as sodium, calcium, magnesium, potassium, and phosphate) and carbohydrates, it’s absorbed into the bloodstream more quickly than water, which has fewer or no dissolved particles.

Moreover, electrolytes and other nutrients play important roles in regulating fluid in the body. They help determine how much fluid enters muscle fibers and cells, and how much remains in the blood. That’s why sports drinks do a better job than water of helping the body maintain an optimal fluid balance.

Water is fine for short (less than an hour) workouts of easy to moderate intensity in which you don’t sweat a lot. But in any workout where sweat losses are substantial, and especially in warm weather, use a sports drink.

Old: Protein exacerbates dehydration.
New: Protein enhances hydration.

The first generation of sports drinks contained no protein because it was believed to slow the absorption of fluid into the bloodstream from the stomach and intestine. But new evidence suggests that a small amount of protein actually enhances both fluid absorption and retention in athletes.

A recent study from the Universidad Catolica San Antonio in Spain found that a carb-protein sports drink actually entered the bloodstream significantly faster than a carb-only sports drink when used by cyclists pedaling at a moderately high intensity level.

In another study from St. Cloud State University in Minnesota, athletes retained a carb-protein sports drink 15 percent better than a carb-only drink, meaning 15 percent less of it was wasted in the bladder. “A small amount of protein in a sports drink may enhance absorption and retention by increasing osmolality,” says Robert Portman, Ph.D., and CEO of PacificHealth Labs, manufacturer of the protein-powered Accelerade sports drink.

“Small” is the operative word. Packing your water bottle with protein powder is not the secret to peak performance. Too much protein slows absorption and hampers hydration. Research shows that sports drinks containing only about five grams of protein per 12 oz. not only re-hydrate better, but also reduce muscle damage and increase endurance compared to drinks without protein. Recently, the International Society of Sports Nutrition recommended the use of protein-added sports drinks by both competitive athletes and daily exercisers.

Old: Caffeine exacerbates dehydration.
New: Caffeine does not affect dehydration.

Caffeine is a known diuretic, which means it increases urine production and has a dehydrating effect. But research has also shown that during exercise, the body is able to circumvent the diuretic influence of caffeine, which can boost athletic performance by stimulating the nervous system and reducing perceived effort.

A new study conducted at the University of Birmingham in England found that caffeine increases the rate at which supplemental carbohydrates (those consumed during the workout as opposed to those already stored in the body) are burned during exercise. In the study, cyclists received either a 6 percent glucose solution or a six percent glucose solution plus caffeine during a two-hour indoor cycling test.

Researchers found that the rate at which the supplemental carbs were burned was 26 percent higher in the cyclists receiving carbs with caffeine, concluding that the caffeine may have increased the rate of glucose absorption in the intestine. By providing fuel to working muscles at an accelerated rate, caffeine helps athletes work harder for longer periods of time.

But don’t overuse it. Reserve caffeine consumption for races and occasional high-intensity workouts. “The best use of caffeine as an ergogenic aid [energy booster] is prior to competition,” says Jose Antonio, Ph.D, author of Supplements for Endurance Athletes. “The beneficial effects of caffeine on athletic performance are reduced with habituation, so the more often you rely on it, the less it will do for you.”

Although no major sports drink brand contains caffeine, some flavors of sports gels do, such as Gu Chocolate Outrage, Strawberry Clif Shot, and Chocolate Accel Gel.

The Cardinal Rule

One principle of proper hydration hasn’t changed: Practice makes perfect. Experiment with various hydration strategies to learn what works best for you. Try different sports drinks in varying amounts, and hydrate at different times during your workout to discover the optimal mix.

To learn more recommend reading Matt Fitzgerald’s Performance Nutrition for Runners (Rodale, 2005). It is both informative and a truly Great Read for any AND all people not just athletes.

Naturally Refreshing !

Naturally Refreshing !

Who wants to Naturally look Younger ?!

Enjoying a Happy Healthy Life !

Enjoying a Happy Healthy Life !

Hi Everyone,

Today have some awesome simple tips for looking younger and they’re all natural too !!

Tip #1: Reduce toxins. I’m talking about toxins like cigarette smoke, air pollution, excess alcohol, and toxins in our food and water supply. Of course, if you’re smoking, I really recommend you do everything you can to stop ASAP.

For your food supply, stay away from processed foods that have all kinds of artificial colors, chemicals, and sweeteners. They do nothing but erode your health, and after years, it’s my observation that they can start to make you look older (probably because they are “dead foods” void of quality nutrients).

I try my best to eat wholesome, unprocessed foods every chance I get. And besides a few glasses of wine a week, keep your alcohol intake low and your skin and internal organs will thank you by remaining healthy and young.

As far as water, I don’t recommend regular tap water at all. I recommend that you fill your body with purified water. We’ll talk more about that in a minute.

Tip #2: Increase your essential fat intake. When I grew up in the 80s and 90s, the media constantly said that all fat was considered bad. Well, that isn’t true at all. There are great fats out there that your body needs, especially for skin integrity and to help your skin be healthy. They are called essential fatty acids, and your body simply can’t produce them on its own. You need to get them through your food intake.

Most Americans are deficient in one of the essential fats called Omega-3s, and you can really see this deficiency in their skin—it’s typically dry, cracked, or wrinkled.

To avoid this, make sure you’re eating good sources of these fats from fish like wild salmon, tuna, and mackerel. Other sources of essential fats include nuts like pistachios, walnuts, and almonds, along with seeds like flax seeds and pumpkin seeds.

Every day, try to eat a serving of fish (such as salmon), ¼ to ½ cup of nuts and/or seeds, or take a tablespoon or two of a good essential oil like Udo’s Oil or Barlean’s Omega Swirl oils. You can add these oils to salads, protein shakes, or vegetables.

Tip #3: Get some sun. A lot of people think that you should avoid the sun at all costs as it can prematurely age your skin and increase your cancer risk. But the truth is that you need to be exposed to sunlight (without gobs of sunscreen on) in order for your skin to manufacture Vitamin D, which a lot of people are deficient in these days.

Here’s what MayoClinic.com has to say about Vitamin D:

Vitamin D is found in many dietary sources such as fish, eggs, fortified milk, and cod liver oil. The sun also contributes significantly to the daily production of vitamin D, and as little as 10 minutes of exposure is thought to be enough to prevent deficiencies. The term “vitamin D” refers to several different forms of this vitamin. Two forms are important in humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is synthesized by plants. Vitamin D3 is synthesized by humans in the skin when it is exposed to ultraviolet-B (UVB) rays from sunlight. Foods may be fortified with vitamin D2 or D3.

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Recently, research also suggests vitamin D may provide protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases.

To add to this, I think there is a correlation between low Vitamin D intake and migraine headaches and depression, too.

Now what I recommend is getting 10 to 15 minutes of sunlight a day, if possible. I’m not talking about going out in the blazing sun at noon and frying like an egg. I’m talking about going out earlier in the morning or later in the afternoon, and getting some sun with as much skin exposed as you can; within reason, of course. No streaking. =)

What’s more, you don’t always have to wear your sunglasses. A lot of sunlight is absorbed through your eyes, and not wearing sunglasses is a great way to help your body produce more Vitamin D.

Of course, overexposure to the sun is going to make your skin look like a leather handbag. But a little sun each day can do wonders for your health and mood.

Tip #3: Increase your fiber intake. A lot of people go out and buy expensive detox pills, and follow extreme cleansing diets to try and stay young and healthy. You don’t really need to do all these things. Instead, keep your fiber intake at about 30 to 40 grams a day. (The average American probably gets 10 to 15 grams of fiber a day … Not good.)

What fiber does is help cleanse your entire digestive system. It’s like a broom that moves through your intestines and helps to clean the “gunk” out of your body. This will help prevent disease and keep you healthy, vibrant, and young.

Here are some great fiber sources:

  • Barley has 12 grams per ½ cup
  • Beans like black beans, navy beans, refried, and lima beans all have 6 or more grams per 1/2 cup
  • Bran cereal has 13 grams per 1/3 to 1/2 cup
  • Peas have more than 9 grams per 1/2 cup
  • Corn on the cob has 5 grams per ear
  • Strawberries have 4 grams per cup, raspberries have more than 5 grams, and blackberries have more than 7 grams
  • Potatoes with the skin—a medium-sized spud has 5 grams
  • Broccoli has 7 grams per ¾ cooked cup
  • Oatmeal has 7 grams per ¾ cup
  • Apples have 4 grams of fiber in the form of pectin
  • Dried fruits like figs and pears have more than 10 grams per ½ cup

Tip #4: Eat all day: Of course, with all my friends, when I see them lose 10, 20, 30, or 40 pounds, they always look younger—sometimes decades younger.

With this in mind, this tip has to deal with meal frequency. A lot of people in America have one, two, or three meals a day, and that’s really the worst way to eat. The best way to eat is to enjoy a small meal that includes protein, essential fats, and healthy carbohydrates (like fruits and vegetables) every three hours.

By eating every few hours (this DOES NOT have to be a huge meal folks, it can be some fresh strawberries with some nuts and yogurt)  your body is able to absorb the nutrients from food much better (and nutrient deficiencies can increase the rate at which you age). What’s more, eating frequent meals will boost your metabolism to help you lose weight and look younger, too.

Tip #5: Less sugar, more antioxidants. My final tip today (I’ll be back tomorrow) has to do with reducing your sugar and increasing your antioxidants. Less junk and more good stuff.

The average American consumes about 173 grams of processed sugar a day. Some teenagers are consuming 200, 300, or even 400 grams of sugar a day. This is extremely bad because:

  1. These processed sugars don’t have any real nutritional value, and eating them will lead to nutrient deficiencies that cause you to age faster.
  2. After you consume sugar, your body is still starving for nutrients so your cravings increase, which leads to weight gain that makes you look older. Plus, sugar is highly addictive so you keep eating more and more, and it’s converted to fat very easily in our bodies.
  3. Sugar creates a toxic environment inside your body that increases your chances of getting certain diseases like cancer.

Needless to say, you want to stay away from these processed sugars. I recommend no more than 30 grams of processed sugar a day. The American Heart Association agrees.

So keep your processed sugars down, and replace these empty calories with fruits and vegetables that are packed with antioxidants. In case you don’t know, antioxidants are kind of like “microscopic doctors” that keep your body healthy by fighting off free radicals (which are molecules, atoms, or ions that can cause premature aging and disease).

The free-radical theory of aging (FRTA) states that organisms age because cells accumulate free radical damage over time. But you can combat free radicals by increasing your intake of certain foods that are high in antioxidants.

For example: Green tea, strawberries, acai berries, pomegranates, blackberries, and blueberries all have high antioxidant levels. Vegetables also contain antioxidants, as well as chemicals called phytonutrients that are anti-aging in nature.  I recommend that you “eat the rainbow” of colors each week from colorful fruits and vegetables to ensure you’re getting all the nutrients and antioxidants you need to fight aging.

Bonus Tip:

Enjoy that avocado for energy

Enjoy that avocado for energy

Keeping your energy up throughout the day is simple…
I eat tiny snacks throughout the day( you’ll know when you need that energy boost) whether it’s a bite of salad, a piece of cheese, or an apple. I also keep avocados around so I can cut one in half and put lime juice on it. It’s the greatest snack—it has good fat and will really fill you up.

Here’s to feeling Younger on the Inside and Reflecting it on the Outside folks !!

Enjoy that Summer picnic AND be healthier too !!

So Yum AND healthy too !!

So Yum AND healthy too !!

Hey Folks,

Here’s a great tip that will help make your picnics healthier and your blood pressure too !!

Drop your blood pressure down a few notches by enjoying this pink, juicy picnic treat more often: watermelon.

Turns out watermelon is loaded with an amino acid called L-citrulline. And in a small study of prehypertensive people, this compound helped improve circulation and lowered people’s systolic blood pressure by as much as 9 points. Pretty sweet!

Go ahead….Savor those Slices !!
Nine points may sound like a small drop. But it’s enough of a drop to prevent prehypertension from progressing to full-blown hypertension. And a drop in aortic systolic blood pressure is thought to be especially important in mitigating cardiovascular disease risk. In the study, not only did people’s systolic blood pressure drop when they took a watermelon extract of L-citrulline and L-arginine, but also their blood flow arterial function improved compared with the placebo group. The watermelon extract used in the study contained approximately 2.7 grams of L-citrulline, which is the same amount you’d get from about 7 cups of watermelon juice. That’s a lot of juice. But other studies have shown blood pressure benefits with smaller amounts, so don’t feel like you have to eat the whole melon.

Simply…. Amazing Amino Action !!
Just what’s so great about L-citrulline from watermelons? In the body, this compound gets converted into another amino acid that’s key to the formation of nitric oxide (NO) — that stuff that helps open and relax arteries. So whether you slice it, dice it, or juice it, you’ll want some watermelon year-round, not just on your summer menu.

When you’ve had your fill of watermelon wedges, here’s some great melon recipes for you ….

Watermelon Salad… Oh Yeah !!

What makes this recipe so Yum is the contrasting flavors and textures of crisp, sweet watermelon and creamy, tangy goat cheese are magical partners. Top with sliced grilled chicken to make it a meal.

This makes 5 servings of 2 cups each….so Enjoy more !!  😉

Ingredients:

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons orange juice
  • 1 tablespoon red-wine vinegar
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 cups watercress, tough stems removed, or mixed salad greens (5 ounces)
  • 4 cups diced seedless watermelon, (about 3 pounds with the rind) (see Tips)
  • 1/4 cup very thinly sliced red onion, (1/4 small)
  • 2 ounces goat cheese, crumbled
  • 1/2 cup chopped hazelnuts, (2 ounces), toasted

Prep Tips…

Whisk oil, orange juice, vinegar, salt and pepper in a large bowl until well combined. Add watercress, watermelon and red onion; toss to coat. Divide among 5 plates. Top with goat cheese and hazelnuts to serve.

Tips & Notes:

  • Tips: Melon selection & storage: Look for symmetrical unblemished melons, without flat sides, that have a creamy yellow spot on the bottom indicating ripeness. At 92% water, this fruit should feel heavy when you heft it. Precut melon flesh should be dense, firm and appear moist. Store in the refrigerator for up to a week or keep in a cool, dark spot. Cover the cut surface of melon with plastic wrap and refrigerate.
  • To toast chopped hazelnuts: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Looky here at the Nutrition Bonus: Vitamins A & C (45% daily value) … Yeah !!

Another Yum recipe for you folks….

Watermelon Gazpacho

Those delicate flavors of cucumber and watermelon go hand in hand to create a sweet-and-savory chilled soup, perfect as a first course on a hot night.

This makes 6 servings, generous 1 cup each

Ingredients

  • 8 cups finely diced seedless watermelon, (about 6 pounds with the rind) (see Tip)
  • 1 medium cucumber, peeled, seeded and finely diced
  • 1/2 red bell pepper, finely diced
  • 1/4 cup chopped fresh basil
  • 1/4 cup chopped flat-leaf parsley
  • 3 tablespoons red-wine vinegar
  • 2 tablespoons minced shallot
  • 2 tablespoons extra-virgin olive oil
  • 3/4 teaspoon salt

Some Prep Tips …

  1. Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl. Puree 3 cups of the mixture in a blender or food processor to the desired smoothness; transfer to another large bowl. Puree another 3 cups and add to the bowl. Stir in the remaining diced mixture. Serve at room temperature or chilled.

Tips & Notes …

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.
  • One more tip: Melon selection & storage: Look for symmetrical unblemished melons, without flat sides, that have a creamy yellow spot on the bottom indicating ripeness. At 92% water, this fruit should feel heavy when you heft it. Precut melon flesh should be dense, firm and appear moist. Store in the refrigerator for up to a week or keep in a cool, dark spot. Cover the cut surface of melon with plastic wrap and refrigerate.

Finally one of my Summer favs….

Watermelon Slush

This will make 4 servings, about 1 cup each

Ingredients

  • 3 cups diced watermelon
  • 2 tablespoons lime juice
  • 1 tablespoon sugar
  • 1 cup crushed ice
  • 1/2 cup water

Preparation:

  1. Blend watermelon, lime juice, date sugar (first tried now love it!), ice and water in a blender until smooth.

AND finally remember those healthy benefits while enjoying these yummy recipes too !!

It’s loaded with lycopene. Watermelon juice actually gave tomato juice a run for the money in a recent study of lycopene levels. That’s good news for your body, because early research suggests that lycopene may be a cancer crusher.

It can make your skin healthy both guys and gals love this one ! . Watermelon is loaded with a key compound credited with helping skin’s healing and regenerative processes. Say no more — bring on the melon!

It’s practically calorie-free. With fewer than 50 calories in every cup, watermelon is one smart way to satisfy a sweet tooth. And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too.

Here’s to a Healthy Fun Summer Everyone !!

Dig in to that slice of Health !!

Dig in to that slice of Health !!

Burn the Fat not the BBQ for summer !!

Lean Body = Happy Summer !

Lean Body = Happy Summer !

Hey there folks,

Got some easy to do tips for … losing some unwanted fat before hitting summer vacation time !

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

Eat low-glycemic carbohydrates such as vegetables, instead of refined processed carbohydrates which usually come in a box or a bag.

Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.

Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

Tip: Use your blender – food processor to make something healthy….

You deserve It !!

 

Consume Green Tea or Water instead of calorie filled drinks such as soft drinks.  Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.

Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life.

Incorporate “Uber-Health foods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.

Move !! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.

Keep a Journal and … Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal.

Follow the 90% rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly.

Enjoy a Happy & Healthy Summer Everyone !!

Enjoying Healthy and Happiness Together !

Enjoying Health Together the BEST kind of Happiness!

Who would like to Look AND Perform Better !

Enjoying

Enjoying

Hey Folks,

Yes, some way, our recent talking among health training friends got to this topic.

Here’s our discussion. Of course it is a given you should take an easily absorbed  multi-vitamin-mineral – antioxidant daily.

Of course this is only a brief list, previously we mentioned about rating our

“Must Have” supplements…

“Should Have” supplements…

and …

“Nice to Have” supplements.

Today I’ll share with you our”Must Have” supplements which include

First the versatile Protein shakes. Include in them flax seed, along with other awesome healthy foods you got an easy meal to go anytime – anywhere.

Second is a supplement proven time and again to be successful….Creatine Monohydrate. Remembering to get your fair share of good ole’ H2O water along with it. This one helps you workout with more energy longer as well as harder.

Third is  L-Glutamine that has a positive effect on your immune system as well as your endocrine system in turn benefiting yoru muscle protein synthesis AND is very Alkaline which is a really good thing to keep your body healthy too!

Fourth is Take fish oil and CLA regularly!

Not only are they great for helping you stay lean, but some research suggests that CLA can also help with building lean mass, besides being great for your overall health. So how much should you take? I have heard fish oil recommendations from 2 grams all the way up to 30-50 grams a day! Of course if you carry a lot of excess body fat, have high cholesterol and/or eat a junky diet, you could probably benefit from more fish oil. A good rule of thumb for fish oil is 1 gram for every 50 pounds of body weight on the low end, and 1 gram for every 15 pounds of body weight on the high end. For CLA, 2-5 grams a day is a good dose.

Fifth is take your ZMA every night!

In my opinion, ZMA (a supplement made up of Zinc, Magnesium and B6) is one of the most underrated supplement superstars on the planet! If you are a human being who trains on a regular basis and you are not supplementing with ZMA, you are almost guaranteed to be zinc and/or magnesium deficient. In fact, world class performance coach Charles Poliquin claims that such a high percentage of his trainees’ blood tests come back deficient in zinc and magnesium, that he has stopped testing them because he can just assume they are deficient in it! So why should you care? Supplementing with ZMA will improve the quality of your sleep, your overall recovery, and your anabolic hormone levels such as Testosterone and IGF-1. This translates into being able to gain strength and lean mass more easily and perform at your highest levels.

Fifth … Probiotics … cause…. You aren’t what you eat, you are what you ABSORB!”

This is a saying that is getting more and more popular as we learn more how our digestion and absorption of food and our overall gut health affects our entire body. With every passing year, we lose a small percent of our stomach acid, which helps us digest the food that we eat. This is one of the reasons that our parents and grandparents get heartburn and indigestion so easily. They have lost some of their stomach acid and have trouble digesting their food well. So I guess you don’t have to worry about it until you are their age, right? Wrong! According to Poliquin, stomach acid levels are also adversely affected by environmental factors such as stress levels and even carbonated drinks! With the high stress levels of today’s average American, it is not uncommon to find some 30-year-olds with NO stomach acid! If you have low or no stomach acid, then how can you expect to digest the food you are eating or get benefits from the supplements you are taking? You can’t! You are literally letting it go down the toilet! A couple of good options are digestive enzymes taken with each meal and/or taking Betaine Hcl. You can find Betaine Hcl at most health food stores or many places online. The cool thing about the Betaine Hcl is that it can actually encourage your body to start producing your natural stomach acid again on its own! Make sure it is taken with high protein meals (this should not be a problem since you eat protein with every meal, right?) Keep in mind that there are differing schools of thought about how much Betaine to take with each meal. A good starting point is 1000mg with each protein meal. If you take this amount and feel a mild burn in your stomach, don’t be alarmed. Just back off by about 250 mg each meal until you don’t feel a burn and then stick with that dose. Hopefully, you will eventually feel a burn with any amount you take, and then you can stop taking it for a while. This means that you have restored your stomach acid back to appropriate levels. I also want to mention that probiotics are a good idea for just about everyone. Many of us have taken antibiotics numerous times throughout the years and this kills not only the bacteria that’s making us sick, it also kills the good bacteria that helps keep our gut healthy. Taking a probiotic daily can go a long way to helping restore gut health. Consult your doctor about finding an appropriate dose for you. Also keep in mind that Greek yogurt, Kefir, and Sauerkraut are all good sources of healthy bacteria as well.

Sixth is BCAAs !

This is another one that I can’t stress enough!  When I was training before I was very lax about taking my BCAAs. I didn’t understand how important they were so slacked on taking them much. However, after trying a friend’s tip on using them BEFORE my workout as well as AFTER, noticed a huge improvement in recovery along with lean muscle gains too ~ Can you say Win – Win !!

BCAAs have been proven to halt catabolism (muscle breakdown), promote anabolism (muscle growth) and decrease muscle soreness caused by working out. They also provide energy, increase endurance when exercising, and increase Testosterone levels post-workout. They are amazing! Make sure you take your BCAAs regularly…don’t make the same mistake I did!

Further, take 1 gram first in the morning then again before bed since these are the other two times protein synthesis and cortisol control are so critical.

Seventh… Optimize your Sunshine Vitamin D levels!

Assuming you don’t live under a rock, you have most likely heard about the benefits of having optimal Vitamin D levels. Here are just a couple of quotes summarizing the importance of Vitamin D:

I do think vitamin D is one of the most promising nutrients for prevention of cardiac disease and cancer, and I believe in it strongly.” – Dr. JoAnn Manson, Professor, Harvard School of Public Health.

Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can say this with great certainty: Vitamin D represents the single most cost-effective medical intervention in the United States.” – Dr. Greg Plotnikoff, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis.

These are just two out of dozens of quotes from medical experts touting the benefits of optimal Vitamin D levels. One of the main problems is figuring out how much to take. Low levels of Vitamin D can be devastating and high levels can be toxic…obviously this is a relatively fine line to walk. Most of you know that one of the best ways to get Vitamin D is through moderate, unprotected sun exposure. To my knowledge, you cannot overdose on Vitamin D that way (although many experts argue that there are other implications to too much sun exposure, but that is out of the scope of this article). Obviously you want to start out with a minimal amount of unprotected exposure, especially if you are fair-skinned. For some people, three to five minutes a day is a good starting point and you can work your way up from there. Others can start with 10-15 minutes of unprotected exposure. Use your best judgment here. If you prefer to stay out of the sun, you can take Vitamin D in capsule form and it’s quite cheap. If you are going to take it in capsule form, please get your levels tested first and consult with your doctor about your dosage. Getting your Vitamin D levels tested regularly is imperative for optimal health. For more information about Vitamin D, visit http://www.vitamindcouncil.org/.

Hopefully you enjoyed these supplement tips and maybe even learned a little something from them.

Don’t forget however, supplements are just that…supplements!

They supplement a sound training and nutrition program. So make sure those things are in place first before you worry about taking supplements.

REMEMBER …

“Let your food be your medicinesaid Hippocrates.

Live Boundrylessly Folks !!

Looking and Living Better !

Looking and Living Better !