The word “food” is generally restricted to the things we eat that contain MACROnutrients (protein, carbohydrates and fat), and MICROnutrients (vitamins, minerals and trace elements).  Both types of nutrients have a profound impact on powerful hormones and enzymes we need to survive, grow and perform optimally.  As active people, the demand for these nutrients is even more necessary, to increase our chances of success in reaching our fitness goals.  Yes, if we were to eat five nutritionally-balanced meals a day, every day, we may not need to supplement with vitamins.  But, let’s face it, how many of us actually do that?

As a long-time personal trainer and sports nutritionist, I must say I have been amiss on my knowledge base of MICROnutrients.  As trainers, particularly, we seem to focus more on the MACROnutrients, when designing programs for our training clients.  Yesterday, a client inquired as to which vitamins would better his ability to metabolize cholesterol.  And, when researching this, I realized that I could talk all day about protein, carbohydrates and fat, but a five-minute presentation on vitamins would have been ugly!  So, let’s talk about MICROnutrients, and more particularly, about vitamins!

Vitamins are either water-soluble (generally NOT stored by the body), or fat-soluble (which can be stored by the body).  Approximately 2 billion people worldwide suffer from some kind of vitamin deficiency, causing a wide array of disorders and increasing the risk of death, disease and disability.  So, not only are vitamins life-sustaining, but vitamins are needed to attain successful peak performance, too.

According to Fredrick C. Hatfield, PhD, ISSA, and other sources listed, the following vitamins are vital to successful physical performance:

Vitamin A:  This vitamin helps to maintain your skin and mucous membranes and contributes to the function of night vision and color vision.  Excess vitamin A intake can be toxic, since it is a fat-soluble vitamin.  Vitamin A can be found in foods such as carrots, yellow vegetables, broccoli, butter, pumpkin, cantaloupe, eggs, liver, milk and peas.

Vitamin B1 (Thiamin): This vitamin is vital to carbohydrate metabolism and the function of your nervous system.  It also effects muscle atrophy.  This vitamin is water-soluble, so daily replacement is necessary.  Whole grains, sunflower seeds, oatmeal, asparagus, potatoes, oranges and eggs, are great sources of B1.

Vitamin B2 (Riboflavin): This vitamin is used in the metabolism of energy and cell maintenance.  It is also important for the repair of all cells following an injury.  Milk and eggs are a great source of vitamin B2.

Vitamin B3 (Niacin): This vitamin is present in every cell in your body!  This vitamin is helpful in the reduction of high cholesterol.  Niacin increases the level of high-density lipoprotein (HDL) or “good” cholesterol in the blood, and is oftentimes prescribed for patients with low HDL, who are at risk of a heart attack.  This vitamin is present in foods such as peanuts, chicken, beef, tuna, milk, eggs, fruits and vegetables, and sweet potatoes.

Vitamin B5 (Pathothenic Acid): This vitamin aids in nerve transmission, memory, and crucial in the metabolism of energy.  Poultry, fish, and whole grains provide you with ample levels of this vitamin.

Vitamin B6 (Pyridoxine): This vitamin is involved in the metabolism of sugar, fat and protein.  A limit of 300 mgs per day is considered adequate for any athlete.  It can be found in foods like wheat germ, fish and walnuts.

Vitamin B12 (Cobalamin): This refers to the substances containing the mineral cobalt, which is important in the metabolism of protein and fat and aids in red blood cell production.  Sources include liver, oysters and clams.

Folic Acid (Folain): This is referred to as a “helper” substance of the B complex group, especially in red blood cell formation.  Five mgs a day is recommended for athletes.

Biotin: This one also helps to metabolize carbohydrates and fat.  Best sources are brown rice and soybeans.

Choline: This is an agent helpful in the use of the B complex vitamins, and is crucial in normal brain functions (like memory).  It also acts as a factor in metabolizing fat and cholesterol.  This can be found in eggs and lecithin.

Para-amino-benzoic acid (PABA): This vitamin is essential for normal skin and hair growth.  This can be found in whole grains and wheat germ.

Vitamin C (Ascorbic Acid): This is a water-soluble vitamin.  This vitamin may produce diarrhea and mild diuretic effects in some people.  Citrus fruits provide a good source of Vitamin C, with the kakuda plum and the camu camu fruits containing the richest sources of this vitamin.  Other sources include foods like  strawberries, kiwi, liver, red peppers, and parsley.

Bioflavonoids: This contains chemicals that contribute to the strength of your capillaries and helps to protect vitamin C stores in your body.  These vitamins can be found in fresh raw vegetables and fruits.

Vitamin D (Calciferol): This is a fat-soluble vitamin, that regulates your calcium and phosphate metabolism in your body.  It is actually formed on your skin, through ultraviolet rays from light, when they react with cholesterol in your skin.  Vitamin D insufficiency can result in thin, brittle, or misshapen bones, while sufficiency prevents rickets in children and helps protect older adults from osteoporosis.  This vitamin can be found in milk, but sunlight is your best source.

Vitamin E (d-alpha tocopherol succinate): This vitamin has a lot of responsibilities in your body, and is also a fat-soluble vitamin.  We use Vitamin E in many of our spa treatments, too, in that it is vital to anti-aging.  Vitamin E fights the ravages of free radical damage inside your body.  Eat plenty of wheat germ, green leafy vegetables, whole grains, and vegetable oils.

Vitamin K (the “K” stands for “Koagulation): This vitamin is important to proper blood clotting.  It is synthesized in the intestinal flora.  Since it is a fat-soluble vitamin, it has the potential for toxicity if taken in large doses.

Well, there we go!  The low-down on vitamins.  Check back for a follow up blog, on the best places to attain these vitamins, and the daily recommended dosage of each.  To your health!

For further information, check out the following sites:

WFP (World Food Programme):   http://foodquality.wfp.org/Home/tabid/36/Default.aspx

USDA (Unites States Department of Agriculture):  http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=242

–
Julie Johnson
Young at Heart & La Physique’
(573) 774-3925
www.loseweightwaynesville.com
yah.julie@gmail.com
‘Changing lives one inch at a time.”

WEIGHT TRAIN THREE TIMES A WEEK

DO CARDIOVASCULAR TRAINING – THREE TIMES A WEEK FOR THIRTY TO SIXTY MINUTES

DRINK PLENTY OF WATER BEFORE, DURING, AND AFTER TRAINING

THINK POSITIVE AND ENJOY THE CHANGES THAT OCCUR TO YOUR BODY

CONCENTRATE ON THE ECCENTRIC PORTION OF THE EXERCISE

FOCUS ON PEAK CONTACTION DURING EACH REPITITION

ONLY WEIGH YOURSELF ONCE A MONTH, IF THAT – REALIZE MUSCLE IS FORTY TIMES HEAVIER THAN FAT

NEVER MISS MORE THAN ONE WEEK OF TRAINING

READ MUSCLE AND FITNESS MONTHLY

WORK ABDOMINAL AND OBLIQUE AREAS FIRST AND LAST AT EACH WORKOUT, AND AT LEAST FOUR TIMES A WEEK

LEARN TO ENJOY EXERCISE – FEEL IT WORKING

NEVER LET ANYONE DETER YOU FROM YOUR WORKOUT – CONSISTENCY IS EVERYTHING

EXERCISE WITH ENERGY AND A SENSE OF URGENCY

TELL OTHERS WHAT YOU ARE DOING – SEEK A POSITIVE SUPPORT SYSTEM

DO RESISTANCE TRAINING AND CARDIO TRAINING ON THE SAME DAYS – YOUR BODY CHANGES ON RECOVERY (REST) DAYS

SUPPLEMENT YOUR EATING REGIMEN WITH PROTEIN, L-CARNITINE AND L-GLUTAMINE (EVEN ON NON-TRAINING DAYS)

MAKE EVERY WEIGHT ‘HEAVY’ IN YOUR MIND – EVEN ON LIGHT DAYS

IF YOUR TRAINING SESSIONS TAKE LONGER THAN 50 MINUTES – INCREASE YOUR INTENSITY LEVEL

DURING A HEAVY CYCLE – REST ONE TO TWO MINUTES BETWEEN SETS / DURING A LIGHT CYCLE – REST THIRTY SECONDS BETWEEN SETS

PRACTICE PERIODICITY:  HEAVY WEIGHTS FOR 3 WEEKS, LIGHT WEIGHTS FOR THE NEXT THREE WEEKS, AND REPEAT (KEEP YOUR MUSCLES CONFUSED, AND UNDER DEMAND)

–
Julie Johnson
Young at Heart & La Physique’
(573) 774-3925
www.youngatheartfitness.com
yah.julie@gmail.com
‘Changing lives one inch at a time.”

As I have previously written, berries are loaded with health-protective properties. For example, these super foods appear to fight cancer, heart disease, infections and more.

Now, for the first time, there’s remarkable evidence that people who eat blueberries, strawberries, and acai berries may protect their brains from the effects of aging, too.

Berries such as blueberries, cranberries, strawberries and raspberries are rich in disease-fighting phytochemicals that prevent and even reverse serious diseases like cancer, diabetes, heart disease, stomach ulcers and even help lower cholesterol levels.

Mike Adams / NaturalNews –

Berries contain a variety of phytochemicals and antioxidants — many of these are what give the plants their color but they also add a sense of flavor to the berries. These phytonutrients are extremely powerful compounds for supporting optimum human health; in fact they are far more powerful than any pharmaceutical in terms of providing healthy benefits without dangerous side effects.

Blueberries are perhaps the most powerful berries in terms of antioxidant content: they are high in flavonoids and are known to help protect against prostate cancer, urinary tract infections and cataracts. They are also known to protect against brain damage from strokes and heart disease.

Cranberries are perhaps best known for preventing urinary tract infections, but they have also been shown to prevent breast cancer and reduce stomach ulcers. Cranberries can also be used to help decrease LDL cholesterol levels.

Strawberries are high in antioxidants and vitamin C. They are known to fight heart disease and provide a number of vitamins and minerals that support overall human health.

Raspberries are known for their ability to fight cancer thanks to the phytochemical content and abundant supply of vitamins and minerals. The bottom line is that berries can be an extremely powerful disease-fighting part of your daily diet.

Plants are pharmaceutical factories, but unlike human-built pharmaceutical factories, when edible plants create healing phytochemicals they are precisely the compounds that your body needs to be healthy, and they are available without the negative side effects that are frequently associated with prescription drugs. Compared to other fruit sources, berries offer the highest content of antioxidants and phytochemicals for fighting disease. Berries are also rich in many vitamins and minerals, including calcium, magnesium and zinc — minerals that are frequently deficient in the diets of most Americans.

Ultimate Brainfood

A new study, just presented in Boston at the 240th National Meeting of the American Chemical Society (ACS), concluded these berries — and possibly walnuts — preserve memory and other mental faculties in a crucial but previously unknown way. They turn on the brain’s natural “housekeeper” mechanism. The result? The body cleans up and recycles toxic proteins linked to age-related memory loss, dementia and other mental deterioration.

Shibu Poulose, Ph.D., a scientist with the U. S. Department of Agriculture-Agricultural Research Service (USDA-ARS) Human Nutrition Research Center on Aging in Boston who presented the report, pointed out that earlier studies have suggested that as most people age, there is a decline in the body’s ability to protect itself against inflammation which, in turn, causes oxidative damage. Bottom line: inflammation may be the initial trigger behind degenerative brain diseases, heart disease, cancer, and other age-related disorders.

For the new research, Dr. Poulose and Dr. Joseph investigated why nerve function declines with aging. They found it involves a reduction in what they described as the brain’s natural house-cleaning process. In a process termed autophagy, cells called microglia function as housekeepers, removing and recycling biochemical debris that otherwise would interfere with brain function. “But in aging, microglia fail to do their work, and debris builds up. In addition, the microglia become over-activated and actually begin to damage healthy cells in the brain,” Dr. Poulose stated.

Using cultures of mouse brain cells, the scientists discovered that extracts of berries inhibited the action of a protein that shuts down the autophagy process. “Our research suggests that the polyphenolics in berries have a rescuing effect. They seem to restore the normal housekeeping function. These findings are the first to show these effects of berries,” said Dr. Poulose.

The key is to be eating these berries in their raw, whole fruit form rather than trying to eat processed berries or drink fruit drinks made from berries. In order to get the healing phytonutrients, you must get the berries in the freshest form possible — that means no processed berries, just raw berries, right off the bush or straight from the grocery store.

Source: Luella May | NaturalNews

According to a government website, the grapefruit we know today was developed in the West Indies in the early 1700s and first introduced to Florida in the 1820s. Today, most grapefruit is still grown in Florida. Since the early part of the 20th century, mutant strains of white grapefruit have appeared with pink to slightly reddish color, and have been propagated by citriculturists into several strains of grapefruit that are now best known as the Ruby Red. Grapefruit got its name from the way it grows in clusters (like grapes) on the tree.

The Grapefruit is a Superfood

Grapefruits are a popular citrus fruit enjoyed by millions of people and are often eaten regularly as a breakfast staple, as well as a popular snack. What many may not be aware of is that grapefruits are also one of the most highly regarded fruits when it comes to healthy nutrients and health benefits. Grapefruits contain powerful antioxidants and valuable nutrients, such as Vitamins C, A, K, D, and B complex. Other important nutrients contained in grapefruits are potassium, folic acid, calcium, phytonutrients and phosphorus.

Health benefits of grapefruit are enormous and incomparable. A glass of chilled grapefruit juice, especially in winter, will help you to get vitamin C. Grapefruit secures a high place amongst various citrus fruits. It’s packed with vitamins, potassium, lycopene and refrigerant. Along with these, it also contains calcium, sugar and phosphorous. It is termed as an excellent appetizer.

It is high in fibre and low in calories. It contains bioflavonoid and other plant chemicals that protects against the serious diseases of cancer, tumors, and heart diseases. Grapefruit increases the metabolic rate, lowers the insulin levels and thus gives you a feeling of completeness and contentment. It assists the human body to fight against various diseases like fatigue, fever, malaria, diabetes, constipation, indigestion, urinary problems, acidity, and many more.

Grapefruits additional benefits include:

*Promoting proper functioning of the digestive system. The fibers in the fruit aid in preventing constipation.

*Controlling blood pressure.

*Lowering cholesterol.

*Helps to control blood sugar levels. Grapefruits are an excellent addition to a diet for diabetics.

*Alleviates fatigue. Those needing a quick pick-me-up will find that a glass of grapefruit and lemon juice, mixed in equal parts, will dispel general fatigue.

*Relieves insomnia. People suffering from this condition should drink one glass of grapefruit juice before going to sleep.

*Daily consumption of grapefruits seems to relieve inflammation caused by inflammatory disorders such as rheumatoid arthritis and lupus.

*And, last but not least, grapefruits contain fat burning enzymes that are instrumental in promoting weight loss.

A Natural Medicine

Grapefruit is a natural medicine that aids in fighting various diseases. This fruit is easily available in any season. It is completely natural and much better than consuming any other drugs.

The Journal of Agricultural and Food Chemistry shows that consumption of grapefruit can reduce LDL (“bad”) cholesterol, as well as triglycerides. A recent study conducted at UCLA and Zhongshan University in China concluded that a beneficial plant compound found in grapefruit, Naringenin, helped repair DNA in human prostate cancer cells.

An even more recent study published in the March 2006 issue of the Journal of Medicinal Food supports the long-held belief that grapefruit is useful in the battle of the bulge. Dr. Ken Fujioka from Scripps Clinic in San Diego conducted a 12-week study of 100 obese men and women.  He found that consuming one-half grapefruit before meals resulted in an average weight loss of 3.6 pounds, with some participants losing up to 10 pounds. Individuals who ate the grapefruit had significantly lower levels of insulin in their blood, which the researchers speculate resulted in the weight loss.

The smaller the amount of insulin in the blood, after a meal, the more efficiently the body uses food for energy rather than storing it as fat. The researchers further speculated that a natural plant compound in grapefruit, not the fiber content, was responsible for the weight loss since those who consumed grapefruit juice also lost weight despite the lack of fiber.

Important Note: It should be noted that grapefruits do interact with certain medications which may cause potentially dangerous side effects. This is due to the fact that they interfere in the absorption of certain medications. Therefore, if taking medications, consult a qualified health professional before consuming grapefruits or grapefruit extracts.

On a final note, grapefruits can also be beneficial to the environment, itself. Little known facts are that grapefruit hulls can be used to condition soil. Old grapefruit trees can be salvaged for firewood, and, lastly, grapefruit hulls and dried grapefruit can be used to feed cattle when combined with dried pulp.

Additional Sources:

www.organicfacts.net | www.holisticonline.com | www.familynutritiononline.com

What works?  What doesn’t?

As a licensed personal trainer, I’ve witnessed the multitude of myths and fads that run rampant through the fitness and nutrition industries.  We all want a program that takes the least amount of time, yet misses nothing crucial.  There is no five-minute work out, no magic pill, and no single supplement available, that will give you instant results.

Follow these 10 proven strategies:

1.  Weight Train:  Train three times a week, allowing a minimum of twenty-four hours rest, between sessions.  Optimum increases in muscle growth, fat loss, and strength, occur only with complete recovery.  So, rest on your days off.

2.  Length of Session:  If you are able to weight train for more than fifty minutes, you are not pushing yourself hard enough.  Increase your intensity!  You should be at muscle exhaustion, by the fifty-minute mark.

3.  Body Parts:  On DAY ONE, train your biceps and triceps.  On DAY TWO, train your legs and shoulders.  And, on DAY THREE, train your back and chest.   Change up the order every six weeks, or so, to maintain muscle confusion.

4.  Training Load:  There is an inverse relationship between the amount of weight you are actually lifting and the number of repetitions and sets you can actually complete, with good form.  Typically, the heavier the weight the less repetitions you will be able to perform, and vice versa.  Basically, 5 to 12 repetitions enhances muscle strength, 13 or more repetitions enhances leanness and muscle endurance, and 1 to 4 repetitions enhances muscle size and power.

5.  Muscle Failure:  The goal of weight training is to sufficiently fatigue the targeted muscle fibers, to obtain a training effect.  This concept is called ‘muscle failure.’  You must reach muscle failure to sufficiently place demand on the muscle, ensuring change.

6.  Consistency:  Consistency is the most important training modality, to produce positive changes in your body.  Establishing the habit of regular exercise is vital to your success.  Remember, it took you longer than 30 days to put your weight on, and it will take more than 30 days, to take it off.

7.  Cardiovascular Training:  You are not in your ‘fat burning’ zone until the twenty-minute point, so train at least thirty to forty minutes.  Do your cardiovascular training on the SAME days you weight train, so your body can get the rest it needs to recover and change.  Vary your choices of cardiovascular routines, and choose exercises you enjoy doing!

8.  Train Abs / Obliques:  These exercises must be done in a variety of positions and angles, to fulfill the needs of the core musculature.  Work your core region at least four times a week, ensure your movements are deliberate, exhale as you move toward the peak of the movement, and keep your repetitions in the 50 to 100 range.

9.  Training Log:  Regardless of your experience level, record your workouts!  Would you plan a trip without first mapping out your route?  Logs keep track of your progression, and hold you accountable to your training sessions.

10.  Supplement Your Body:  An athlete MUST consume more protein, and other vital supplements, than someone whom is otherwise sedentary.  The following three all-natural supplements are considered by most experts and trainers to be the most vital to fat loss, muscle maintenance, and health.

Whey Isolate Protein:   High quality protein is approximately 90% pure, with only 0.5 grams of fat, per serving.  Protein repairs body cells and muscles and bones, provides a source of energy, aids in the control of metabolism, preserves lean muscle tissue while burning fat, and stabilizes blood glucose levels, thereby reducing hunger.

L-Carnitine:  This is a naturally occurring amino acid, which aids in transporting long-chain fatty acids across the mitochondrial membrane, to be metabolized.  L-Carnitine spares the supply of glycogen stored in the liver, thereby allowing the body to burn more fat, save more glycogen, and ultimately boost stamina and endurance.  It is considered the ‘miracle’ supplement, in that it acts as a forklift, removing fat from the largest area of your body, first.

L-Glutamine:  This is a semi-essential amino acid, transferred by the blood to other body tissues, where it is used as fuel.  For athletes, this amino level is depleted by 34 to 50%, during each exercise session, and so must be replenished.  It increases glycogen levels, increases muscle endurance, lowers muscle catabolism, enhances nitrogen retention in the muscles for better cardiovascular effect, and aids in increasing the immune system.

Realize regular exercise, coupled with a nutritionally balanced meal plan, is the only realistic solution to permanently reduce body fat.  You MUST consume fewer saturated fat grams than your body expends through metabolism, muscular activity, and digestive activity.  By doing so, it is virtually impossible to remain or become overweight.

Does a healthy diet create healthy skin?  Mike Adams, The Health Ranger, offers some answers. Diet plays an important role in maintaining the health of the skin. Diet should supply all the nutrients needed to build health, namely, protein, carbohydrates, fats, essential fatty acids and all the essential vitamins and minerals.

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- L-Carnitine, is a very popular supplement that promotes growth and development. It is also used for fat-burning, increasing energy, and improving resistance to muscle fatigue. L-carnitine also helps to build muscle. It is  great in dieting, as it reduces feelings of hunger and weakness.

- L-Glutamine, is the most abundant amino acid found in human muscle and plasma.  It is also a primary nitrogen donor, meaning that it moves the nitrogen around in the body to where it is needed. Maintaining a positive nitrogen balance is absolutely necessary for fitness and weight-loss.

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Why is it important to eat breakfast?

1.  Skipping breakfast makes you hungrier and more likely to grab a high-calorie, more fatty snack mid-morning.

2.  A nutritional boost first thing in the morning gets you energized, and kicks your metabolism into gear, thereby burning more body fat, all day.

3.  Skipping breakfast is linked to other lifestyle factors, such as smoking, infrequent exercise, and dieting.

4.  Scientific evidence suggests that eating breakfast, regularly, can help reduce health risk factors for becoming overweight or obese, coronary heart disease, hypertension, type 2 diabetes, and some cancers.

5.  Those who skip meals maintain 10% more body fat, than those who eat breakfast on a regular basis.

So, get up and eat your breakfast!  High protein and high carbohydrates in the morning is a must!