by Brett Hall, R.D.
There are literally hundreds of thousands of biochemical reactions taking place in our bodies every second of every day. These reactions are the stuff of life…the processes that keep our heart pumping, our brains thinking and our muscles moving. Each and every one of these reactions has one thing in common – they ALL rely upon the assistance of vitamins and minerals. Without vitamins and minerals in our system to act as co-factors and catalysts for these life-giving reactions we would be no more than lifeless lumps of tissue. Suffice it to say that maintaining a proper balance of vitamins and minerals in the body is one of the very first and most important steps you can take in your quest for vibrant health and a fit physique.
Why Use a Multivitamin?
One of the most common questions I hear regarding multivitamin supplements is, “Isn’t a properly balanced diet of whole foods sufficient to provide the vitamins and minerals our bodies need?” Well, if we were asking that question 200 years ago the answer probably would have been ‘yes’. At that time our agricultural process was in a much more natural state. Crops were raised in low-lying valleys and flood plains that were naturally irrigated by nearby water sources and prone to seasonal and cyclical flooding. This flooding, while inconvenient to the farmers at times, served a vital purpose. It insured that the soil remained robust and fertile by depositing large amounts of mineral laden silt in the valleys during each flood. Mineral density in topsoil (along with nitrogen content) is of utmost importance when assessing the health of that topsoil and its ability to raise healthy, vitamin and mineral rich fruits and vegetables. (Fruits and vegetables can only produce vitamins with the assistance of plentiful levels of minerals. Therefore, if the mineral content of the soil is rich the plants will also be able to produce robust levels of vitamins).
So, as you can see, 200 years ago the combination of small scale farming with the natural flooding cycle, the use of natural crop rotation techniques and natural manure fertilizers ensured a steady supply of sustainable, mineral and nitrogen rich topsoil. This in turn produced hardy, healthy fruits and vegetables bursting with vitamins and minerals. In that era a balanced diet of plentiful fruits and vegetables would indeed have supplied sufficient levels of vitamins and minerals for optimal health.
However, times have changed – and the soil we grow our foods in has changed with the times. And not for the better I’m afraid.
With the advent of the industrial revolution came the need and desire for agricultural production on a massive scale. In order to accommodate this production rivers were damned to control flooding, “dry land” farming was begun (where farms were created in arid areas, relying on manmade irrigation), crops were no longer rotated, and chemical fertilizers began to replace natural fertilizers. The end result…our nations topsoil suffered tremendously.
Within 20 years this type of mass production farming had caused such damage to the vitality of our topsoil that in the year 1936 a statement was issued as “A Warning to the American People” by top nutrition experts within the United States Senate Committee. Here is an excerpt from that statement entitled Document #264:
“The alarming fact is that foods (fruits, vegetables and grains) now being raised on millions of acres of land that no longer contain enough of certain minerals are starving us - no matter how much of them we eat. No man of today can eat enough fruits and vegetables to supply his system with the minerals he requires for perfect health because his stomach isn't big enough to hold them.”
That was almost 70 years ago. More recently at the Earth Summit meeting in 1992 the following statistics were presented.
“The mineral content of the world's farm and rangeland soil has decreased dramatically. Percentage of Mineral Depletion from Soil During The Past 100 Years, By Continent:”
North America: 85%
South America: 76%
Asia: 76%
Africa: 74%
Europe: 72%
Australia: 55%
From these statistics it is abundantly clear that the fruits and vegetables we find in our supermarkets today simply aren’t the rich source of vitamins and minerals they once were. That being the case, it would be difficult for even the most diligent among us to meet our vitamin and mineral needs through a whole food diet…even if we religiously follow the USDA Guidelines and consume 9 servings of fruits and vegetables per day. And if you do this on a daily basis, you are far more conscientious about your diet than 99% of Americans.
For this reason, vitamin and mineral supplementation becomes important in order to assure proper daily intake and body balance of these vital nutrients.
Men's Performance Daily Multivitamin AM/PM
Women's Performance Daily Multivitamin AM/PM
Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have them delivered directly to your door. (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Thursday, January 22, 2009
What Does Your Diet Look Like?
Here is an idea of what you consume before you even get to your meal at a Mexican restaurant, if you like to have margaritas along with your chips and salsa.
Before the Meal
2 margaritas on the rocks
.5c salsa
14 chips
Calories: 1921
Fat: 21g
Sodium: 3623mg
Carbs: 146g
Sugar: 95g (Equals half a cup of sugar!!!)
Protein: 5g
Your diet has a huge impact on whether or not you will accomplish your goals. Does your diet need help? To learn how to modify your diet to ensure you reach your goals, sign up for a consultation with a nutrition coach. One easy change you can make instantly is start taking a good multi-vitamin.
Men's Performance Daily Multivitamin AM/PM
Women's Performance Daily Multivitamin AM/PM
Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have them delivered directly to your door. (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
Before the Meal
2 margaritas on the rocks
.5c salsa
14 chips
Calories: 1921
Fat: 21g
Sodium: 3623mg
Carbs: 146g
Sugar: 95g (Equals half a cup of sugar!!!)
Protein: 5g
Your diet has a huge impact on whether or not you will accomplish your goals. Does your diet need help? To learn how to modify your diet to ensure you reach your goals, sign up for a consultation with a nutrition coach. One easy change you can make instantly is start taking a good multi-vitamin.
Men's Performance Daily Multivitamin AM/PM
Women's Performance Daily Multivitamin AM/PM
Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have them delivered directly to your door. (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
Monday, November 17, 2008
Top 10 Holiday Diet Tips of All Time
Experts offer their top tips on handling holiday diet temptations.
By Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season.
To navigate the party landmines with your healthy diet intact, you need a strategy. Experts agree: Having a plan in place will help you handle night after night of eating and drinking.
"Think of your appetite as an expense account, and figure out how much you want to spend on drinks, appetizers, entrees, and dessert," advises Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work. She suggests giving yourself permission to enjoy your favorite foods -- in sensible portions.
To help you survive the seasonal parties without packing on the pounds, diet gurus across the country offer their best holiday diet tips. Here are their top 10 recommendations:
1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz.
Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season -- and heed the advice of our diet experts -- you'll most likely get through the holidays without gaining a pound.
And if you do splurge, don't beat yourself up, the experts say. Just get right back to normal eating and exercising, and try to do a better job at the next party.
By Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season.
To navigate the party landmines with your healthy diet intact, you need a strategy. Experts agree: Having a plan in place will help you handle night after night of eating and drinking.
"Think of your appetite as an expense account, and figure out how much you want to spend on drinks, appetizers, entrees, and dessert," advises Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work. She suggests giving yourself permission to enjoy your favorite foods -- in sensible portions.
To help you survive the seasonal parties without packing on the pounds, diet gurus across the country offer their best holiday diet tips. Here are their top 10 recommendations:
1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz.
Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season -- and heed the advice of our diet experts -- you'll most likely get through the holidays without gaining a pound.
And if you do splurge, don't beat yourself up, the experts say. Just get right back to normal eating and exercising, and try to do a better job at the next party.
Low-Calorie Holiday Drink Recipes
Low Calorie Holiday Eggnog
3 medium eggs, separated
4 cups of skim milk
Sugar substitute = 1/2 c. sugar
1 tablespoon of vanilla
1 teaspoon of rum extract
Dash nutmeg
Beat egg yolks until thick and lemony. Combine with milk, vanilla, and rum extract. Beat whites until stiff and fold into milk mixture just prior to serving. Garnish each serving with a dash of nutmeg.
Yield: 8 1/2 cup servings.
Low Calorie Holiday Punch
1 package of strawberry Kool Aid
sugar substitute to taste
2 cups of club soda
2 cups of diet ginger ale
4 cups of water
Combine all ingredients just prior to serving. Pour into punch bowl. Garnish with orange slices.
Yield: 12 (1/2 cup servings).
Low Calorie Hot-Buttered Rum
Into a mug or a cup put:
1 tablespoon "butter" made from Butter Buds
1 packet of Equal
1 oz. rum
Put a teaspoon in the mug. Fill to the brim with boiling water. Add a few cloves on top. Savor.
3 medium eggs, separated
4 cups of skim milk
Sugar substitute = 1/2 c. sugar
1 tablespoon of vanilla
1 teaspoon of rum extract
Dash nutmeg
Beat egg yolks until thick and lemony. Combine with milk, vanilla, and rum extract. Beat whites until stiff and fold into milk mixture just prior to serving. Garnish each serving with a dash of nutmeg.
Yield: 8 1/2 cup servings.
Low Calorie Holiday Punch
1 package of strawberry Kool Aid
sugar substitute to taste
2 cups of club soda
2 cups of diet ginger ale
4 cups of water
Combine all ingredients just prior to serving. Pour into punch bowl. Garnish with orange slices.
Yield: 12 (1/2 cup servings).
Low Calorie Hot-Buttered Rum
Into a mug or a cup put:
1 tablespoon "butter" made from Butter Buds
1 packet of Equal
1 oz. rum
Put a teaspoon in the mug. Fill to the brim with boiling water. Add a few cloves on top. Savor.
How Many Calories Are You Drinking?
Ah, the holidays... we eat, we drink, we indulge -- and then we pay. According to the National Institutes of Health, pounds put on during the holidays account for half of all weight gained annually. The unsuspected culprit is alcohol. “Calories from cocktails don’t fill you up like calories from food,” explains Tara Gidus, M.S., R.D., national spokesperson for the American Dietetic Association. “And, after one or two drinks, you may be more likely to say yes to that pecan pie.” For every alcoholic drink, down two glasses of water to fill you up and keep you hydrated. Then, pick your potion wisely.
Five Drinks to Avoid
1. Egg Nog: Six fluid ounces of eggnog without alcohol, has 257 calories and 14 grams of fat (more than a Snickers bar). Add some distilled spirits and your drink of choice is more than 300 calories.
2. Hot Toddies: A hot toddy with 2 ounces of liquor is about 200 calories, and that’s without the whipped cream. Creamy liquors like Baileys, Kahlua, Amaretto and Schnapps are particularly dangerous averaging about 100 calories an ounce.
3. Martinis: Anything that has a sweet taste and a sugar rim is probably bad news (think lemon drops, appletinis, cosmopolitans). “Most martinis have 2 to 5 ounces of liquor, and the sugary syrups they’re made with can add up to more than 800 calories in one drink,” says Gidus.
4. Margaritas: A regular margarita has about 400 calories. Couple it with a heavy Mexican meal and you have a recipe for diet disaster.
5. Mixers: One and a half ounces of 80-proof spirits is 65 calories. Add 6 ounces of calorie-laden soda or a variety of syrups and you’re well over the calorie count for a “light” drink.
Five Smarter Sips
1. Champagne: At 100 calories, ringing in the New Year with this traditional toasting beverage won’t wreak havoc on your waistline.
2. Wine Spritzer: With 3 ounces of wine and 3 ounces of club soda, wine spritzers top out at about 60 calories and zero grams of fat.
3. Wine: The typical glass of wine weighs in at 100 calories. Opt for red and you’ll get a healthy dose of disease-fighting chemicals called flavonols, too.
4. Beer: Light or regular, a bottle of beer is a much better option than most cocktails. “Drink from the bottle instead of the larger servings from draft beers,” says Gidus. Regular beer has 150 calories to the bottle, while light has about 100.
5. Vodka (or Gin) & Tonic: Most mixers with 1.5 ounces of 80-proof spirits and diet or club soda have less than 100 calories and no fat.
--Amy Paturel
Please keep in mind that by listing "Five Smarter Tips" I am not giving you permission to cheat on your diet. Too much wine or beer is just as damaging as Egg Nog. If you know you will be drinking at a holiday party make sure to track it ahead of time in your food journal. Once you estimate how many calories you will be consuming through alcohol, re-adjust the rest of your diet to stay within your daily caloric needs for that day.
How Many Calories Are You Drinking?
So just how many calories are in your favorite cocktail? These calorie counts for popular alcoholic drinks are approximate, based on popular recipes, but may vary depending on ingredients and portions.
Five Drinks to Avoid
1. Egg Nog: Six fluid ounces of eggnog without alcohol, has 257 calories and 14 grams of fat (more than a Snickers bar). Add some distilled spirits and your drink of choice is more than 300 calories.
2. Hot Toddies: A hot toddy with 2 ounces of liquor is about 200 calories, and that’s without the whipped cream. Creamy liquors like Baileys, Kahlua, Amaretto and Schnapps are particularly dangerous averaging about 100 calories an ounce.
3. Martinis: Anything that has a sweet taste and a sugar rim is probably bad news (think lemon drops, appletinis, cosmopolitans). “Most martinis have 2 to 5 ounces of liquor, and the sugary syrups they’re made with can add up to more than 800 calories in one drink,” says Gidus.
4. Margaritas: A regular margarita has about 400 calories. Couple it with a heavy Mexican meal and you have a recipe for diet disaster.
5. Mixers: One and a half ounces of 80-proof spirits is 65 calories. Add 6 ounces of calorie-laden soda or a variety of syrups and you’re well over the calorie count for a “light” drink.
Five Smarter Sips
1. Champagne: At 100 calories, ringing in the New Year with this traditional toasting beverage won’t wreak havoc on your waistline.
2. Wine Spritzer: With 3 ounces of wine and 3 ounces of club soda, wine spritzers top out at about 60 calories and zero grams of fat.
3. Wine: The typical glass of wine weighs in at 100 calories. Opt for red and you’ll get a healthy dose of disease-fighting chemicals called flavonols, too.
4. Beer: Light or regular, a bottle of beer is a much better option than most cocktails. “Drink from the bottle instead of the larger servings from draft beers,” says Gidus. Regular beer has 150 calories to the bottle, while light has about 100.
5. Vodka (or Gin) & Tonic: Most mixers with 1.5 ounces of 80-proof spirits and diet or club soda have less than 100 calories and no fat.
--Amy Paturel
Please keep in mind that by listing "Five Smarter Tips" I am not giving you permission to cheat on your diet. Too much wine or beer is just as damaging as Egg Nog. If you know you will be drinking at a holiday party make sure to track it ahead of time in your food journal. Once you estimate how many calories you will be consuming through alcohol, re-adjust the rest of your diet to stay within your daily caloric needs for that day.
How Many Calories Are You Drinking?
So just how many calories are in your favorite cocktail? These calorie counts for popular alcoholic drinks are approximate, based on popular recipes, but may vary depending on ingredients and portions.
- Pina Colada (6 oz): 378 calories
- Mojito (8 oz): 214
- Cosmopolitan (4 oz):
- Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
- Margarita (8 oz): 280
- Green apple martini (1 oz each vodka, sour apple, apple juice): 148
- Martini (2.5 oz): 160
- Port wine (3 oz):128
- Bloody Mary (5 oz): 118
- Red wine (5 oz):120
- White wine (5 oz): 120
- Alcohol-free wine (5 oz): 20-30
- Beer (12 oz): 150-198
- Light beer (12 oz): 95-136
- Ultra-light beer (12 oz): 64-95
- Champagne (5oz): 106-120
- Coffee liqueur (3 ounces): 348
- Godiva chocolate liqueur (3 oz): 310
- Wine spritzer (5 oz): 100
- Eggnog with rum (8 ounces): 370
- Hot chocolate with peppermint schnapps (8 oz): 380
- Hot buttered rum (8 oz): 292
- Spiced cider with rum ( 8 oz):150
- Mulled wine (5 oz): 200
- Vodka and tonic (8 oz): 200
- Screwdriver (8 oz): 190
- Mimosa (4 oz): 75
- Gin and tonic (7 oz): 200
- Long Island iced tea (8 oz): 780
- White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
- Mai Tai(6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
- Rum and Coke (8 oz): 185
- Rum and Diet Coke (8 oz): 100
- Mike's Hard Lemonade (11 oz): 98
Sunday, July 27, 2008
Most Commonly Asked Whey Protein Questions
1. How much protein do I need?
There are 2 different schools of thought to this. Nutritionists recommend .5-1.2g per kg of bodyweight depending on how active you are and if you are growing or not. Other nutrition coaches recommend 1g per pound of bodyweight for un-active people and up to 1.5g per pound of bodyweight for active people. Bodybuilders will agree that you need 2g per pound of body weight if you are trying to put on size.
2. When Should I take it?
For muscle gains, before and after a workout, and before bed, depending on your protein requirements.
For weight loss, use it as a snack between meals to help stabilize blood sugars.
If you are on the go, it can be a quick meal replacement.
3. What kind of protein do I need?
That depends on what you are using it for.
To gain muscle, use Whey Isolate after a workout. Because it is so pure, it will get absorbed faster, into the blood stream faster and delivered to your muscles quicker to help repair them after a workout.
Whey Isolate is also a good choice before bed. Since your body repairs itself while you are sleeping, it is a good idea to supply it with the amino acids to do so. However, since you are just going to sleep, you do not need the extra carbs/fat for energy that may be found in Whey blends.
If you are using it for a meal replacement, you might want to consider whey concentrate or a blend because they have more carbs and fat in it to sustain you longer. Or you could stick with Whey Isolate and add you own carbs/fat to it to make a substantial, better quality meal replacement.
Whey Isolate is also encouraged for people who are lactose intolerant because it is so pure, in most cases it will not bother the stomache.
4. What do you mix it with?
Again, that depends on your needs.
To lose weight mix it with water and ice, and possibly some fresh fruit for flavor.
If you need more calories, mix it with milk.
Growing boys that need A LOT of calories could even get away w/ mixing it with their favorite ice cream.
For a meal replacement try adding oatmeal or fruit for extra carbs, peanut butter or flax seed for extra healthy fats. I have seen people get really creative with this, have fun.
After a workout you may also want to add glutamine for extra recovery.
The powder can also be used in baking recipes to give it an extra protein punch.
5. Can I take it on the days I do not work out?
Absolutely! Your body needs protein everyday. It is no different than eating a piece of chicken or hamburger.
6. Will it make me gain weight?
Yes and no.
Yes, if you are eating more total calories than you need.
No, if you are eating less total calories than you need.
To find out how many calories you eat in a day, meet with a nutritionist or schedule a resting metabolic assesmt test.
Still need to get some Whey Protein Isolate? Check out:
Life Time Peak Performnace Whey Isolate
Everything you need to support your body's demand for quality protein.
Sign up for Autoship and have your protein delivered directly to your door! (NOTE: When placing your Autoship order use discount/referral number 49720)
There are 2 different schools of thought to this. Nutritionists recommend .5-1.2g per kg of bodyweight depending on how active you are and if you are growing or not. Other nutrition coaches recommend 1g per pound of bodyweight for un-active people and up to 1.5g per pound of bodyweight for active people. Bodybuilders will agree that you need 2g per pound of body weight if you are trying to put on size.
2. When Should I take it?
For muscle gains, before and after a workout, and before bed, depending on your protein requirements.
For weight loss, use it as a snack between meals to help stabilize blood sugars.
If you are on the go, it can be a quick meal replacement.
3. What kind of protein do I need?
That depends on what you are using it for.
To gain muscle, use Whey Isolate after a workout. Because it is so pure, it will get absorbed faster, into the blood stream faster and delivered to your muscles quicker to help repair them after a workout.
Whey Isolate is also a good choice before bed. Since your body repairs itself while you are sleeping, it is a good idea to supply it with the amino acids to do so. However, since you are just going to sleep, you do not need the extra carbs/fat for energy that may be found in Whey blends.
If you are using it for a meal replacement, you might want to consider whey concentrate or a blend because they have more carbs and fat in it to sustain you longer. Or you could stick with Whey Isolate and add you own carbs/fat to it to make a substantial, better quality meal replacement.
Whey Isolate is also encouraged for people who are lactose intolerant because it is so pure, in most cases it will not bother the stomache.
4. What do you mix it with?
Again, that depends on your needs.
To lose weight mix it with water and ice, and possibly some fresh fruit for flavor.
If you need more calories, mix it with milk.
Growing boys that need A LOT of calories could even get away w/ mixing it with their favorite ice cream.
For a meal replacement try adding oatmeal or fruit for extra carbs, peanut butter or flax seed for extra healthy fats. I have seen people get really creative with this, have fun.
After a workout you may also want to add glutamine for extra recovery.
The powder can also be used in baking recipes to give it an extra protein punch.
5. Can I take it on the days I do not work out?
Absolutely! Your body needs protein everyday. It is no different than eating a piece of chicken or hamburger.
6. Will it make me gain weight?
Yes and no.
Yes, if you are eating more total calories than you need.
No, if you are eating less total calories than you need.
To find out how many calories you eat in a day, meet with a nutritionist or schedule a resting metabolic assesmt test.
Still need to get some Whey Protein Isolate? Check out:
Life Time Peak Performnace Whey Isolate
Everything you need to support your body's demand for quality protein.
Sign up for Autoship and have your protein delivered directly to your door! (NOTE: When placing your Autoship order use discount/referral number 49720)
Sunday, May 4, 2008
Eat “Good” Fats to Burn “Bad” Fat
Fat got a bad reputation in the 80’s and 90’s for accelerating weight gain. Therefore, when people want to lose weight, they often cut fat from their diet. However, in order to eliminate excess body fat, you need to make sure you're eating enough of the “good” fats. While it's true that some fats are “bad” for you, others are absolutely essential for losing weight and maintaining a healthy diet.
Types of Fat
There are two types of fat “good fat” and “bad fat”
Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated, and Tran’s fat, but they can still be categorized as good and bad.
Monounsaturated (Good Fats)
Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes.
These good fats are found in food like; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts, and chicken fat.
Polyunsaturated (Good Fats) Omega 3 and Omega 6
Polyunsaturated fats are also considered good fats and are said to reduce triglycerides, inflammation and tumor growth. They also help to improve immune function and to help protect against sudden death from heart disease.
Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6
Omega 3 is found in foods like canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.
Omega 6 is found in food like safflower oil, sunflower oil, sesame oil, nuts, and beans.
Saturated (Bad Fats)
Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact they are twice as potent as raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet but one way to reduce them is to choose fat free dairy products and eat lean red meat.
Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.
Tran’s (Bad Fats)
Tran’s fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke. Tran’s fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils, and vegetable oils that have been subjected to heat-damage during cooking.
Now that you are aware of the differences between “good” fats and “bad” fats, let’s take a look at how the “good” fats can actually help burn “bad” fats.
Omega 3 Fish Oils and Weight Loss
In a recent study that was published in the International Journal of Obesity, researchers wanted to find out if supplementing the diet with Omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.
The two groups were fed exactly the same diet apart from one group was fed 6 grams of fat in the form of butter, olive oil, sunflower oil, and peanut oil, the other group were given 6 grams of Omega 3 fish oil.
The fish oil group was given 8 capsules per day, 2 in the morning, 3 at lunch, and 3 in the evening.
The total intake of omega 3 long chain fatty acids was 1.8 grams. The outcome of the test results was fairly conclusive.
After three weeks, the group without fish oil lost .7 pounds of body fat and burned an average of 1710 calories per day. The group with fish oil lost 2 pounds of body fat and burned an average of 1775 calories per day.
These results show that the group who were supplementing with fish oil burned about 1.1mg of fat per kilo per minute. This is roughly 26% higher than the other group who weren’t supplementing with the fish oil.
One of the key reasons as to why Omega 3 fish oil has such a powerful effect on fat metabolism is that insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories.
Insulin increases the activity of an enzyme known to promote the storage of fat.
Insulin inhibits the action of hormones sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.
Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.
Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source. The drop in insulin levels when subjects used the fish oil would have allowed more fat to be used for energy (burned).
Combine the fat loss benefits with the other benefits of Omega 3’s such as it lowers cholesterol, lowers high blood pressure, reduced risk of heart disease, diabetes, cancer, macular degeneration, reduced anxiety and depression, mood elevation, increased mental ability, improved sexual health, natural hormone optimization, reduced inflammation, improved lung function, improved joint health, healthy skin, hair, and nails, and you can see why healthy fats should be staples of everyone's diet.
Any good doctor or nutritionist will tell you the best way to get any nutrient is to eat a balanced diet. In the case of Omega 3 fatty acids this would be in the form of fish, sadly due to the pollution levels found in our oceans today eating large portions of fish everyday is not advisable. Taking a fish oil supplement that is mercury free is a good idea for anyone wanting to increase intake of Omega 3.
The frustrating truth is that there will never be an easy quick fix method of losing weight that is safe and simple. However, with a little research into the workings of the body, it becomes clear that there are many small things you can do which add up over time to aid weight loss and make you feel better about yourself.
Omega 3 with Fish Oils
Life Time Omega 3 with Fish Oil contains 1,250mg of fish oil per softgel.
Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
Types of Fat
There are two types of fat “good fat” and “bad fat”
Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated, and Tran’s fat, but they can still be categorized as good and bad.
Monounsaturated (Good Fats)
Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes.
These good fats are found in food like; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts, and chicken fat.
Polyunsaturated (Good Fats) Omega 3 and Omega 6
Polyunsaturated fats are also considered good fats and are said to reduce triglycerides, inflammation and tumor growth. They also help to improve immune function and to help protect against sudden death from heart disease.
Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6
Omega 3 is found in foods like canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.
Omega 6 is found in food like safflower oil, sunflower oil, sesame oil, nuts, and beans.
Saturated (Bad Fats)
Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact they are twice as potent as raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet but one way to reduce them is to choose fat free dairy products and eat lean red meat.
Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.
Tran’s (Bad Fats)
Tran’s fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke. Tran’s fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils, and vegetable oils that have been subjected to heat-damage during cooking.
Now that you are aware of the differences between “good” fats and “bad” fats, let’s take a look at how the “good” fats can actually help burn “bad” fats.
Omega 3 Fish Oils and Weight Loss
In a recent study that was published in the International Journal of Obesity, researchers wanted to find out if supplementing the diet with Omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.
The two groups were fed exactly the same diet apart from one group was fed 6 grams of fat in the form of butter, olive oil, sunflower oil, and peanut oil, the other group were given 6 grams of Omega 3 fish oil.
The fish oil group was given 8 capsules per day, 2 in the morning, 3 at lunch, and 3 in the evening.
The total intake of omega 3 long chain fatty acids was 1.8 grams. The outcome of the test results was fairly conclusive.
After three weeks, the group without fish oil lost .7 pounds of body fat and burned an average of 1710 calories per day. The group with fish oil lost 2 pounds of body fat and burned an average of 1775 calories per day.
These results show that the group who were supplementing with fish oil burned about 1.1mg of fat per kilo per minute. This is roughly 26% higher than the other group who weren’t supplementing with the fish oil.
One of the key reasons as to why Omega 3 fish oil has such a powerful effect on fat metabolism is that insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories.
Insulin increases the activity of an enzyme known to promote the storage of fat.
Insulin inhibits the action of hormones sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.
Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.
Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source. The drop in insulin levels when subjects used the fish oil would have allowed more fat to be used for energy (burned).
Combine the fat loss benefits with the other benefits of Omega 3’s such as it lowers cholesterol, lowers high blood pressure, reduced risk of heart disease, diabetes, cancer, macular degeneration, reduced anxiety and depression, mood elevation, increased mental ability, improved sexual health, natural hormone optimization, reduced inflammation, improved lung function, improved joint health, healthy skin, hair, and nails, and you can see why healthy fats should be staples of everyone's diet.
Any good doctor or nutritionist will tell you the best way to get any nutrient is to eat a balanced diet. In the case of Omega 3 fatty acids this would be in the form of fish, sadly due to the pollution levels found in our oceans today eating large portions of fish everyday is not advisable. Taking a fish oil supplement that is mercury free is a good idea for anyone wanting to increase intake of Omega 3.
The frustrating truth is that there will never be an easy quick fix method of losing weight that is safe and simple. However, with a little research into the workings of the body, it becomes clear that there are many small things you can do which add up over time to aid weight loss and make you feel better about yourself.
Omega 3 with Fish Oils
Life Time Omega 3 with Fish Oil contains 1,250mg of fish oil per softgel.
Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
Sunday, March 2, 2008
Portion Control
Have you ever noticed how some people work out every day and look exactly the same year after year. After investing that much time in the gym, you would think they would be the prime example of a fit and toned physique, yet, they still have those last 10 pounds to lose or a nice round beer belly. Why is their body not adapting from exercise?
It probably is, they are probably more fit than they were when they first walked into the gym. Their muscles and bones may be stronger. Their heart and lungs may function better. They may have reduced their cholesterol levels and risk for heart attack and stroke. They may have better balance, body awareness, and flexibility. In the inside their body is adapting to the exercise...but, why does it not show on the outside?
Most likely diet is to blame. You can put in the hours in the gym, but, if you do not eat properly for your lifestyle, you will never see the rewards of all your hard work. Spend some time talking to a certified dietitian or nutrition coach to find out how much food you should be eating. Every body's needs are different. Once you know how many calories you should be eating, and what foods are the best for getting in those calories, make sure you measure it.
You must become aware of portion sizes to lose weight. Many people eat an excellent, nutritious diet with all the right foods. But, without portion control, too much of even the right foods can make you gain weight.
Try these portion control ideas:
1. Serve yourself measured portions. Use measuring cups and spoons, scales to weigh meats and cheeses.
2. Avoid seconds. Relax and think. Let 20 min. pass before going for the second helping. Chances are, you won't want seconds!
3. Use a smaller dinner plate or dish to satisfy your psychological need to see a full plate. Spread food to cover the plate.
4. Set some food on the side of your plate and leave it behind. Break away from the "clean plate syndrome," the compulsion to eat everything on your plate.
5. Cut food into smaller pieces. It seems like more and the meal lasts longer.
6. Measure cheese and meat to become familiar with 1oz. and 3oz. portions respectively. Measure salad dressings, mayonnaise, peanut butter, and butter in tablespoons to see how much you usually eat and how to "guesstimate". Strive to use 1 tablespoon at most.
7. Measure your glass sizes at home. Is your juice glass 4oz., 6oz., 8oz., or 16oz. ? What about your milk glass??
8. Do you usually eat 1/2 cup, 1 cup, or 2 cups of rice, pasta, or cereal? How much do you need?
9. As time goes on, you will not need to measure everything. You will be a good judge after practicing the first week or month. Then "spot check" yourself now and then to make sure over time you are still eyeballing it accurately.
10. Have the deli attendant slice cheese and cold cuts in 1 oz. slices for your convenience.
11. Buy 3oz boneless, skinless, chicken breasts, etc.
12. Purchase individually wrapped, portion-controlled servings (such as cheese slice "singles" or wedges of frozen dessert bars).
13. Split an entree when eating out. Most are 6-8oz. You probably only need 3-4oz at a meal.
14. Always slice fresh fruit and eat. Slices are more filling than 1 whole fruit.
It probably is, they are probably more fit than they were when they first walked into the gym. Their muscles and bones may be stronger. Their heart and lungs may function better. They may have reduced their cholesterol levels and risk for heart attack and stroke. They may have better balance, body awareness, and flexibility. In the inside their body is adapting to the exercise...but, why does it not show on the outside?
Most likely diet is to blame. You can put in the hours in the gym, but, if you do not eat properly for your lifestyle, you will never see the rewards of all your hard work. Spend some time talking to a certified dietitian or nutrition coach to find out how much food you should be eating. Every body's needs are different. Once you know how many calories you should be eating, and what foods are the best for getting in those calories, make sure you measure it.
You must become aware of portion sizes to lose weight. Many people eat an excellent, nutritious diet with all the right foods. But, without portion control, too much of even the right foods can make you gain weight.
Try these portion control ideas:
1. Serve yourself measured portions. Use measuring cups and spoons, scales to weigh meats and cheeses.
2. Avoid seconds. Relax and think. Let 20 min. pass before going for the second helping. Chances are, you won't want seconds!
3. Use a smaller dinner plate or dish to satisfy your psychological need to see a full plate. Spread food to cover the plate.
4. Set some food on the side of your plate and leave it behind. Break away from the "clean plate syndrome," the compulsion to eat everything on your plate.
5. Cut food into smaller pieces. It seems like more and the meal lasts longer.
6. Measure cheese and meat to become familiar with 1oz. and 3oz. portions respectively. Measure salad dressings, mayonnaise, peanut butter, and butter in tablespoons to see how much you usually eat and how to "guesstimate". Strive to use 1 tablespoon at most.
7. Measure your glass sizes at home. Is your juice glass 4oz., 6oz., 8oz., or 16oz. ? What about your milk glass??
8. Do you usually eat 1/2 cup, 1 cup, or 2 cups of rice, pasta, or cereal? How much do you need?
9. As time goes on, you will not need to measure everything. You will be a good judge after practicing the first week or month. Then "spot check" yourself now and then to make sure over time you are still eyeballing it accurately.
10. Have the deli attendant slice cheese and cold cuts in 1 oz. slices for your convenience.
11. Buy 3oz boneless, skinless, chicken breasts, etc.
12. Purchase individually wrapped, portion-controlled servings (such as cheese slice "singles" or wedges of frozen dessert bars).
13. Split an entree when eating out. Most are 6-8oz. You probably only need 3-4oz at a meal.
14. Always slice fresh fruit and eat. Slices are more filling than 1 whole fruit.
The Foutain of Youth
Ever wondered how you get all those wrinkles? Those annoying crow’s feet at the corners of your eyes? Or those laugh lines around your mouth? After age 28, the major source of aging is the production of free radicals. And with age, the amount of free radicals we produce increases. Scientists have determined that very large amounts of free radicals accumulated in your body, may significantly shorten your life span.
A free radical is an unstable molecule that steals an electron from a stable molecule in order to satisfy its need for repair. In doing so, this free radical destabilizes the stable molecule and creates another free radical in a vicious chain reaction of cellular destruction. A single free radical can cause damage to millions of other molecules in you body, preventing your body from functioning properly. This molecular destruction is continually occurring in your body.
Some free radicals arise normally during metabolism. Exercise increases free radical production. Sometimes the body’s immune system’s cells purposefully create them to neutralize viruses and bacteria. However, free radicals attack us from many different environmental sources every day. Some of which are: alcohol, tobacco, prescription drugs, smoked and barbecued food, harmful chemicals and additives in the foods we eat, sun bathing and pollutants in the air we breath. They assault your cells, large enzyme complexes, Vitamin C, and DNA.
Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur.
Antioxidants are commonplace in nature. In fact, antioxidants are abundant in more common vitamins such as retinol or Vitamin A, ascorbic acid or Vitamin C, tocopherol or Vitamin E, and selenium. They can be nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Studies have shown that antioxidants may offer the best protection your body has against damaging free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.
Studies indicate antioxidants do more than protect against free radicals; they are believed to play an important role in preventing the development of such chronic illnesses as heart disease, stroke, cancer, Alzheimer’s disease, Rheumatoid arthritis, cataracts, and ward off premature aging.
Although antioxidants cannot completely rid our bodies of free radicals, they can work to minimize the damage caused. Thus, diseases and other illnesses caused by harmful free radicals are avoided and aging is delayed.
The problem is, as we age our bodies produce fewer and fewer antioxidants. Fortunately there is a solution. To maintain our health and well being, it is clearly imperative that we must supplement our diets with natural antioxidants. Antioxidants can be found in fruits, vegetables, whey protein, dark chocolate, and red wine. Because no ones diet is perfect, a good way to fill in the missing nutrients is by taking a good multi-vitamin.
Men's Performance Daily Multivitamin AM/PM
Women's Performance Multivitamin AM/PM
Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
A free radical is an unstable molecule that steals an electron from a stable molecule in order to satisfy its need for repair. In doing so, this free radical destabilizes the stable molecule and creates another free radical in a vicious chain reaction of cellular destruction. A single free radical can cause damage to millions of other molecules in you body, preventing your body from functioning properly. This molecular destruction is continually occurring in your body.
Some free radicals arise normally during metabolism. Exercise increases free radical production. Sometimes the body’s immune system’s cells purposefully create them to neutralize viruses and bacteria. However, free radicals attack us from many different environmental sources every day. Some of which are: alcohol, tobacco, prescription drugs, smoked and barbecued food, harmful chemicals and additives in the foods we eat, sun bathing and pollutants in the air we breath. They assault your cells, large enzyme complexes, Vitamin C, and DNA.
Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur.
Antioxidants are commonplace in nature. In fact, antioxidants are abundant in more common vitamins such as retinol or Vitamin A, ascorbic acid or Vitamin C, tocopherol or Vitamin E, and selenium. They can be nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Studies have shown that antioxidants may offer the best protection your body has against damaging free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.
Studies indicate antioxidants do more than protect against free radicals; they are believed to play an important role in preventing the development of such chronic illnesses as heart disease, stroke, cancer, Alzheimer’s disease, Rheumatoid arthritis, cataracts, and ward off premature aging.
Although antioxidants cannot completely rid our bodies of free radicals, they can work to minimize the damage caused. Thus, diseases and other illnesses caused by harmful free radicals are avoided and aging is delayed.
The problem is, as we age our bodies produce fewer and fewer antioxidants. Fortunately there is a solution. To maintain our health and well being, it is clearly imperative that we must supplement our diets with natural antioxidants. Antioxidants can be found in fruits, vegetables, whey protein, dark chocolate, and red wine. Because no ones diet is perfect, a good way to fill in the missing nutrients is by taking a good multi-vitamin.
Men's Performance Daily Multivitamin AM/PM
Women's Performance Multivitamin AM/PM
Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
Thursday, January 31, 2008
Veggies, Fruits, and Your Body
I received this forward from a friend and thought it was worth sharing.
This is all true.
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and YES science now shows that carrots greatly enhance blood flow to and function of the eyes.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function. 
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.
Eggplant, Avocadoe's and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? .... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemica lcons tituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of sperm as well as help overcome male sterility.
Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes
This is all true.
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and YES science now shows that carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function. Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys. Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.Eggplant, Avocadoe's and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? .... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemica lcons tituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of sperm as well as help overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries
Grapefruits, Oranges, and most Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes
Friday, December 28, 2007
Don't Skimp on High Quality Protein
I often receive questions from clients regarding protein consumption. Protein is indeed a critical element in the diet, particularly for physically active individuals. There is a lot of confusion today as to what and how much protein should be consumed per day. For now let me just note that with regard to protein, the two most influencing factors are protein intake and protein quality.
Now, here are the facts.
The body can adapt well to an increase in protein intake, but it cannot tolerate any decrease in protein quality.
As one consumes more protein the body will adapt allowing you to absorb more protein in each meal. Protein provides your body with the amino acids it needs to repair and rebuild muscle cells. Research demonstrates that when you are more physically active you require more protein, anywhere from 1 to 1.5 grams of protein per pound of body weight.
When the diet is deficient in essential protein (due to inferior, damaged, over-processed or heated dietary protein), the body will leech into the muscle and break down its protein in a desperate attempt to get the missing amino acids that are required to sustain essential metabolic function….. Put simply, when it comes down to protein you cannot afford to sacrifice on quality. But, the fact is that not all proteins are created equal.
Note that virtually all plant proteins are incomplete and virtually all animal protein foods are exposed to heat during cooking. In general, our diets are often deficient in essential amino acids found in protein. The commercial protein products that we commonly use (shakes or bars) are typically deficient and degraded – most are over-processed with damaged proteins, loaded with chemicals or made with low grade, cheap proteins, or all the above.
Physically active individuals must support their body's increased demand for amino acids with the highest grade protein and in sufficient amounts. But here is the catch, to be fully effective, protein must be ingested with other cofactors including vitamins, minerals, good fat and low glycemic carbs. Protein is a building block material that cannot be fully utilized without its nutritional cofactors. Unfortunately commercial protein products today are devoid of nutritional cofactors. Instead, they're loaded with chemical preservatives and fillers (ie. Sugar).
Protein nourishment is not simple, nevertheless for individuals interested in muscular development, this topic requires much attention. Muscular development occurs as a compensation mechanism that makes the muscle stronger and larger in response to repetitive physical drills. But, in order to actually gain muscularity, the body must first go through a recuperation period (recovery) to remove all inflammatory compounds, waste material and damaged proteins accumulated in the muscle after exercise. Now here is the point – as long as the recuperation process is not completed, muscular development will not occur. For all respective purposes, inadequate recovery means failure. Proper applications of recovery meals after exercise are therefore critically important in enhancing recuperation and preparing the body for actual muscle gain. If you're an active individual, you can't overlook this fact.
Life Time has created a line of protein products to do just that – provide the body with protein of the highest biological value together with supportive nutrients and cofactors that maximize protein utilization. For example, our Whey Protein Isolate is the strongest and most effective bio-engineered amino acid composition to amplify the muscle enhancing properties of whey. The whey protein isolate with in this formulation increases amino acid availability to maximize the stimulation of muscle protein synthesis and results in greater muscle development. In addition, our exclusive proprietary formula features a patented digestive enzyme called Aminogen. This unique system helps push more protein amino acids into your muscles (up to 250% more) which results in greater gains in lean muscle mass and strength. Life Time has developed this superior formulation to specifically provide a more effective stimulation for protein synthesis resulting in greater muscle growth.
Life Time Peak Performance Whey Protein Isolate
Everything you need to support your body's demand for quality protein.
Sign up for Autoship and Save up to 30% off Regular Price
(NOTE: When placing your Autoship order use discount/referral number 49720)
Now, here are the facts.
The body can adapt well to an increase in protein intake, but it cannot tolerate any decrease in protein quality.
As one consumes more protein the body will adapt allowing you to absorb more protein in each meal. Protein provides your body with the amino acids it needs to repair and rebuild muscle cells. Research demonstrates that when you are more physically active you require more protein, anywhere from 1 to 1.5 grams of protein per pound of body weight.
When the diet is deficient in essential protein (due to inferior, damaged, over-processed or heated dietary protein), the body will leech into the muscle and break down its protein in a desperate attempt to get the missing amino acids that are required to sustain essential metabolic function….. Put simply, when it comes down to protein you cannot afford to sacrifice on quality. But, the fact is that not all proteins are created equal.
Note that virtually all plant proteins are incomplete and virtually all animal protein foods are exposed to heat during cooking. In general, our diets are often deficient in essential amino acids found in protein. The commercial protein products that we commonly use (shakes or bars) are typically deficient and degraded – most are over-processed with damaged proteins, loaded with chemicals or made with low grade, cheap proteins, or all the above.
Physically active individuals must support their body's increased demand for amino acids with the highest grade protein and in sufficient amounts. But here is the catch, to be fully effective, protein must be ingested with other cofactors including vitamins, minerals, good fat and low glycemic carbs. Protein is a building block material that cannot be fully utilized without its nutritional cofactors. Unfortunately commercial protein products today are devoid of nutritional cofactors. Instead, they're loaded with chemical preservatives and fillers (ie. Sugar).
Protein nourishment is not simple, nevertheless for individuals interested in muscular development, this topic requires much attention. Muscular development occurs as a compensation mechanism that makes the muscle stronger and larger in response to repetitive physical drills. But, in order to actually gain muscularity, the body must first go through a recuperation period (recovery) to remove all inflammatory compounds, waste material and damaged proteins accumulated in the muscle after exercise. Now here is the point – as long as the recuperation process is not completed, muscular development will not occur. For all respective purposes, inadequate recovery means failure. Proper applications of recovery meals after exercise are therefore critically important in enhancing recuperation and preparing the body for actual muscle gain. If you're an active individual, you can't overlook this fact.
Life Time has created a line of protein products to do just that – provide the body with protein of the highest biological value together with supportive nutrients and cofactors that maximize protein utilization. For example, our Whey Protein Isolate is the strongest and most effective bio-engineered amino acid composition to amplify the muscle enhancing properties of whey. The whey protein isolate with in this formulation increases amino acid availability to maximize the stimulation of muscle protein synthesis and results in greater muscle development. In addition, our exclusive proprietary formula features a patented digestive enzyme called Aminogen. This unique system helps push more protein amino acids into your muscles (up to 250% more) which results in greater gains in lean muscle mass and strength. Life Time has developed this superior formulation to specifically provide a more effective stimulation for protein synthesis resulting in greater muscle growth.
Life Time Peak Performance Whey Protein Isolate
Everything you need to support your body's demand for quality protein.
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