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Posts tagged ‘Muscle’

Spinach Boosts Muscle Strength

Popeye Was Right…
Eating Spinach Really Does Boost Muscle Strength!
Fresh Spinach
A Swedish study now suggests that “Popeye” may have been onto something with his gobbling of spinach.
In controlled scientific tests with laboratory subjects, nitrates like those found naturally in spinach, beet root, chard and lettuce had a “powerful effect” on boosting muscle strength.

Researchers fed one group of mice water enriched with nitrate for a week, then compared the animals’ muscles to those of a control group. The mice given nitrate had much stronger muscles, particularly in the legs and feet. They also had higher concentrations of two proteins involved in the body’s calcium balance, an important factor in muscle contraction.

The subjects were given an amount of nitrate equivalent to what a human would obtain from 7 to 10 ounces of fresh spinach. It was important to note, researchers explained, that the development of stronger muscles was linked to doses obtainable from a normal diet, especially one providing more vegetables.
Journal Reference: Journal of Nutrition
This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

A Simple, Safe & Effective Fat-Burnin​g Program!

You  Can Achieve A Leaner, Healthier Body This Summer  

A diet rich in soy and whey protein, found in ...

A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

It’s Easier Than You Think!

Follow These Basic Nutritional Guidelines To Support Efficient,

Safe and Effective Fat Metabolism

 

 1. Eat Fatty Fish As Often As Possible… 

Omega-3 fatty acids present in fish oil are known to promote fat loss. Examples of oily fish rich in Omega 3 fatty acids include: salmon, halibut, trout, mackerel, as well as sardines, herring and anchovies. Fish-oil supplements containing Omega-3 fatty acids are also highly beneficial. For the impressive fat-burning results, take 1000 mg to 2000 mg of Omega-3 fish oil supplements at each meal… breakfast, lunch and dinner.

2. Eat Whole Grains For  Your Carb Intake… 

When you want to consume carbohydrates, be sure to choose slow-digesting whole grains including: brown rice, oatmeal, and whole-wheat bread to keep insulin levels low and at steady levels;  The objective is to prevent insulin spikes from stopping fat burning (metabolism) and preventing increased fat storage.

A study conducted by researcher scientists at Pennsylvania State University found that men or women following a low-calorie diet with carbohydrates coming only from whole grains lost significantly more abdominal fat than those following a low-calorie diet with carbohydrates from typical refined sources.

3. Eat Beneficial Fruits,   Especially Grapefruit… 

A study from the Scripps Clinic (San Diego) reported that men who ate fresh grapefruit or drank at least 8 ounces of grapefruit juice three times a day lost an average of 4 pounds in only three months, even without changing their diet.

Grapefruit’s ability to lower insulin levels, thus limiting fat storage is highly beneficial in the battle of the bulge. Experts suggest regularly including fresh grapefruit or pure-squeezed grapefruit juice to your dietary regimen.

4. Eggs Are Highly Beneficial Too…

Eggs are packed with high-quality protein and have been shown to promote muscle strength and mass. Research shows that people consuming eggs for breakfast  actually eat fewer calories throughout the day, while also losing significantly more body fat.

Eat eggs for breakfast daily, either scrambling three whole eggs or three or more egg whites, using olive oil instead of butter.

5. Eat Specific Fats…

Certain fats (especially Omega-3s, Omega 6’s) do not lead to fat gain and can  actually help promote efficient fat loss.

Keep fat intake at 30% of total daily calories by choosing healthy fatty fish such as salmon, sardines, cod or trout, as well as other healthy fat sources such as olive oil, peanut butter, almonds and walnuts.

Although it appears contradictory, eating specific fat to lose fat is one of the keys to long-term success. You can actually improve fat loss when compared with people following a low-fat diet.

 

6. Dairy and Milk Are Beneficial

In The Right Amounts Too…  Dairy products are rich sources of calcium, which can help stimulate fat loss, especially around the crucial abdominal areas.

This natural fat-reducing effect is believed to be due to the fact that calcium regulates the hormone calcitriol. Since calcitrol causes the body to produce fat and inhibit fat burning, it’s essential to minimize its actions.   When calcium levels are adequate, calcitriol and fat production are suppressed while fat metabolism is enhanced. Including low-fat cottage cheese, low-fat milk and plain yogurt to your diet are deliciously satisfying ways to increase healthy protein intake and assist fat loss.

7. High Protein Intake Also Improves Fat Loss…

A high-protein diet not only promotes muscle growth (hypertrophy) but also enhances your desired fat loss. Research scientists at Skidmore College found that men who regularly followed a sensible high-protein diet of legumes, fish and poultry (40% of total daily calories from protein) for eight weeks lost more body fat than those following a low-fat, high-carb diet.

One reason nutrition researchers believe consuming more protein works so well is because it boosts the body’s own peptide YY levels, a naturally-occurring hormone that has the ability to decrease hunger pangs.

8. Increase Whey Protein For Achieving Lean Muscle…

Consuming whey protein as a between meal snack is a great way to enhance lean muscle growth and also boost fat loss. U.K. researchers found that when subjects consumed whey protein (as a supplement or shake) 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake before approaching the buffet.

Researchers reported that this beneficial effect was due to whey protein’s unique ability to boost levels of the hunger diminishing hormones known as cholecystokinin and glucagonlike peptide-1.

9.  Soy Protein Is Also Beneficial To Fighting Fat…

Soy protein is a proven fat burner.  In fact, a University of Alabama study found that men drinking 20 grams of soy protein daily for three months lost a significant amount of abdominal fat.

The beneficial effect of soy is believed to be due to it’s ability to decrease hunger levels and help keep those “tempting” hunger pangs in check..

10. Choose Organic Foods     Whenever You Can…

Many nutritional healthcare and dietary experts believe organic vegetables, fruit, beef, poultry and dairy are worth the extra cost.  U.K. research shows that organic milk contains nearly 70% more omega-3 fatty acids than regular milk;  A study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows who ate grain.

It’s well-established that omega-3s and CLA can both assist fat loss as well as helping to gain muscle. It makes good health sense to choose organic cheese, cottage cheese, milk, and yogurt as well as organic poultry and grass-fed beef whenever possible.

11. Include An Apple (or more) Every Day… Apples are a satisfying, slow-digesting carbohydrate source with naturally-occurring, protective antioxidants.  Apple-derived compounds (known as apple polyphenols)  have been found to promote muscle strength, endurance and critical fat loss around the abs.

Apple polyphenols improve the body’s own ability to burn fat while limiting fat production and storage. The boost in endurance and strength is very beneficial as well, enabling longer and more effective physical training with improved performance.

An apple typically provides about 200 mg of apple polyphenols along with about 30 grams of energy-boosting carbohydrates.

12. Certain Nuts Are Beneficial Too…

A study from Loma Linda University, California reported that people following a low-calorie, higher-fat diet (40% of total calories from fat) with the majority of fat coming from almonds, lost significantly more body fat and abdominal fat in a 24 week period than those consuming the same amount of calories, but with more carbohydrates and less fat.

Go Nuts!  Be sure to include healthy nuts  as almonds, Brazil nuts, macadamia nuts, and walnuts in your regular diet.

13. Green Tea Is Especially Valuable…

Epigal-locatechin gallate (EGCG) a natural ingredient in green tea inhibits the enzyme that normally breaks down the neuro-hormone known as norepinephrine.  Norepinephrine  helps keep the metabolic rate elevated; That’s why preventing its breakdown helps  burn more calories throughout the day.

Drinking green tea is a healthy way to keep properly hydrated during workouts. According to a new study in the Journal of Nutrition, people drinking green tea while exercising lost significantly more abdominal fat than those drinking other beverages.

14. Boost Green Tea’s EGCG Levels with Green Tea Extract Supplements…    

The majority of studies demonstrating the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed better than the EGCG from the tea.

Consider taking green tea extract supplements in the morning and afternoon before meals.

15. Get Energized With Caffeine And Green Tea Beverages…

Some energy-type drinks have been shown to boost fat loss. Recently, University of Oklahoma researchers reported that when 60 male and female subjects consumed a diet energy drink containing 200mg of caffeine and 250mg of EGCG from green tea extract for 28 days, they lost more than a pound of body fat, even without changing their diets or exercise habits.

Combined with proper daily exercise and these fat-metabolizing dietary recommendations, the results will be even better!

16. Black Tea Is Beneficial Too…

Green, oolong, and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn either brown or black.

Oolong tea has been shown to enhance metabolic rate due to its high level of polyphenols as well as EGCG. Black tea is also a beneficial aid to fat loss; Researchers from University College London found that drinking black tea regularly can reduce levels of cortisol, a stress hormone that encourages fat storage particularly around the midsection.

17. You Can Also Boost Metabolic Rate

By Drinking Cold Water…  Researchers in Germany have shown that drinking about 2 glasses of cold water can temporarily boost metabolic rate by about 30%.

This beneficial effect appears to be primarily due to an increase in norepinephrine in the body, stimulated by regular intake of cold water.  Healthcare experts often advise people to drink a large glass of cold water upon waking in the morning, because it gets your metabolism shifting out of the restful “slumber” state it’s been locked into overnight.

18. Stay Away From Artificial Sweeteners…

Although artificially sweetened drinks are calorie free, drinking too many can actually hinder fat loss. Popular beverages such as diet soda contain chemicals and artificial sweeteners which interfere with the brain’s ability to regulate calorie intake. The result causes a person to feel hungrier than normal, and ultimately eating more total calories.

Continued research suggests that the sweet taste of these drinks can increase the release of insulin, which can hinder fat burning and increase fat storage. Do your body and mind a big favor… Drink unsweetened beverages.

19. Add Some Avocados To Your Regular Diet Too…

Avocados are naturally-rich with healthier monounsaturated fat, which isn’t usually stored as body fat. They also contain a key compound called mannoheptulose, a sugar that curbs insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss.

By simply adding a quarter or a half of an avocado to salads and sandwiches, the body’s fat metabolism efficiency is greatly improved.

20. Crank Up Calorie Burning   With Healthy Chili Peppers…  

Hot peppers contain the active ingredient capsaicin;  This naturally-occurring chemical from peppers has been shown to promote calorie burning at rest, as well as helping to reduce hunger and food intake.

Its effects are even more effective when combined with caffeine. Research shows that the capsicasin and caffeine can significantly boost fat burning during exercise.

Try adding crushed red pepper, tasty chili peppers or hot pepper sauce to meals to burn off extra calories and fat.

Botanically, most cultivated peppers today are Capsicum annuum (most common), also “C. frutescens” (tabasco), “C. chinense” (habanero) or a combination of different species.

If you have difficulty eating the heat-generating peppers, consider taking a Cayenne supplement that contains capsaicin instead.

Start This Fat-Burning Dietary Regimen Today and You’ll Be Pleased With The Results In Just A Few Months!  

 

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

 

 

Older Men With Higher Testostero​ne Levels Lose Less Muscle Mass as They Age

A recent study published in The Endocrine Society‘s Journal of Clinical Endocrinology & Metabolism (JCEM) found that higher levels of testosterone were associated with reduced loss of lean muscle mass in older men, even in those who were losing weight.

Higher testosterone levels were also associated with less loss of lower body strength.

Loss of muscle mass and strength contribute to frailty and are associated with accidental falls, mobility limitations and fractures.

Men lose more muscle mass and strength than women as they age, suggesting that sex steroids, and testosterone in particular, may contribute to body composition and physical function changes.

This study helps us better understand the relationship between testosterone levels and healthy aging in older men. The study showed that higher testosterone levels may help older men preserve muscle mass and delay frailty as they age.

“Our study finds that men, aged 65 years and older, with higher testosterone levels lost less muscle mass, especially in their arms and legs, than men this age who had lower testosterone levels,” said researchers from Kaiser Permanente Northwest in Portland, Oregon. They added “Men who had higher testosterone levels before they lost weight also lost less leg function and could stand up more easily from a chair than men who had lower testosterone levels before they lost weight.”

In this study, the researchers used data from 1,183 men aged 65 years or older and tested the hypothesis that higher baseline measures of sex steroids are associated with lesser declines in lean mass and maintenance of physical performance over an average follow-up of 4.5 years.

Body composition was measured using dual energy x-ray absorptiometry (DXA) scans and physical performance was measured through a series of exercises that assessed grip strength, lower extremity power, walking speed and the ability to rise from a chair without the use of arms.

“The amount of testosterone men have in their bodies may contribute to how much muscle and strength they lose as they get older,” they reported. “Our study adds evidence to the growing body of literature that suggest higher levels of endogenous testosterone may be favorably associated with some key components of healthy aging in men.”

The study included researchers from: Oregon Health & Science University in Portland; University of California, San Diego in La Jolla, CA; University of Pittsburgh in PA; and Stanford University in CA.

Story Source: The Endocrine Society.

Journal Reference: Higher Testosterone Levels Are Associated with Less Loss of Lean Body Mass in Older Men. Journal of Clinical

Endocrinology & Metabolism, 2011;

The Endocrine Society (2011, October 27). Older men with higher testosterone levels lose less muscle mass as they age.

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

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