Proper recovery is important to feeling great, keep soreness at bay,improve muscle density and stay injury free. I highly recommend after a workout a drink consisting of a 2-1 ratio of protein to carbs ratio.This helps prevent the hormone cortisol from breaking down muscle tissue.Post workout stretching and low impact cardio such as biking can also help in proper recovery. You can get a great organic whey protein at this link below http://budurl.com/defensenutrition
It is very important that you recover right after a workout. The activities you carry out after your work can impact greatly on your fitness gains and overall performance. So you just need to have a good fitness recovery plan.
Every year as Thanksgiving gets closer, you’ve probably seen the depressing reports: “Most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas.” I’m not sure if this worries you or not, but a lot of people are terrified about getting fatter in the next two months. They anticipate the workouts falling by the wayside and the holiday food calling out to them irresistibly, defeating even the strongest willpower. There’s good news and bad news about this.
Good news: According to the New England Journal of Medicine, the average amount gained is much more modest – just over a pound.
Bad news: A study by the National Institutes of Health found that this seasonal weight gain – even just a pound – is the kind of weight gain that most people don’t lose when the holidays are over; it simply adds to the weight creep that sneaks up on you as you get older.
Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies. In fact, if you’re a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for?
The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today.
When you consume too many calories, your body goes into storage mode for that “rainy day,” so to speak, but the “rainy day” does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same. Continue readingContinue reading Stubborn Fat: The Truth
Ginger is a very popular ingredient and has been used for a long time in Asian dishes and cuisine. Alongside its taste, ginger provides a lot of healing and health related benefits. According to some studies carried out, reports said that ginger helps the body’s rate of digestion, metabolism, alleviate some pain and most notable burn up excess fat in the body. The rate of metabolism is increased by up to 2-3% and this is very beneficial if you plan on losing weight effectively.
Ginger and its Fat Burning Benefits
To increase the body’s metabolism, it is suggested that you add ginger to the usual common foods and recipes. When ingested, ginger expands the blood vessels and that in turn increases the amount of blood flow and transportation of oxygen in the body. It also increases the body’s temperature and heat emission. Ginger causes a process called a thermogenic process to take place. This process is the body’s ability to burn excess fat in the body in order to increase the energy levels in the body and in that getting you to enhance your metabolic rate and use up calories in a much quicker and efficient way. Continue readingContinue reading How Ginger Can Help With Weight Loss
The blood vessels of obese children have stiffness normally seen in much older adults with cardiovascular disease, Dr. Kevin Harris today told the Canadian Cardiovascular Congress 2010, co-hosted by the Canadian Cardiovascular Society and the Heart and Stroke Foundation. The clock is ticking and the shape of the 13 year-old-heart is changing – for the worse.
“We were surprised to find that these obese children already have stiff blood vessels,” says Dr. Harris from B.C. Children’s Hospital.”Aortic stiffness is an early indicator of cardiovascular disease in obese children.” He says it is as if the aging process has beenaccelerated in their aorta.
Hypothyroidism is a dangerous condition that should be taken seriously.It can have a major impact on every aspect of your life; however, controlling your diet can help you curtail the effects of the condition.This article will inform you on what hypothyroidism is, how it affects the body, and ways to help control its affects through diet.
What Hypothyroidism Is
Hypothyroidism is due to an abnormally low production of thyroid hormone by the thyroid gland which is controlled by the pituitary gland.The low levels of thyroid hormone are known to affect cellular processes and metabolism and growth and development.The thyroid creates its hormones from the amounts of iodine in food and released when triggered by the pituitary gland.Hypothyroidism is rather common and is often caused by medication, low iodine levels, a malfunctioning thyroid or pituitary gland, radiation, or associated with another disease such as Lymphocytic thyroiditis and Hashimoto’s thyroiditis. Continue readingContinue reading Hypothyroidism – Your Diet Is The Boss
Raw food is gaining popularity with many individuals rightfully seeking better ways to increase health through food, while promoting greater harmony and sustainability among all people and the Earth.While this is a noble goal, one I aspire to participate in, this article points out some common misconceptions of raw food nutrition to assist in expanding your thinking and allow for more objectivity.
Raw foods are alive; however, many health educators and most nutritionist claim this is so because of the bioactive enzymes.While there is some truth to that statement, it is at best only half-truth.Raw foods not only contain bioactive enzymes but also bacteria.Most people are unaware of the fact that enzymes do not reproduce, breath, or eat. Therefore, enzymes are not alive!This is an important misconception.Raw foods are alive mainly because of the activity of bacteria.
Enzymes essentially are protein structures that act as keys to unlock nutrients by disassembling food into smaller particles for digestion to take place by trillions of bacteria.Imagine placing your car key in the ignition and the engine turns on.Just because the engine is now “alive” doesn’t mean the key is alive. Processing food by heat, freezing, dehydration and chemicals changes the shape and structure of enzymes.The enzymes are no longer able to fit properly into the ignition situated on cell membranes. Continue readingContinue reading Raw Food Fundamental Nutrition Part 2
“How can I gain muscle and lose fat at the same time?” That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?
Short answer: Yes it’s possible to gain muscle and lose fat at the same time.
Long answer: It’s difficult and it’s complicated. Allow me to explain….
First we have the issue of whether you really lose fat and gain muscle at the “same time.”
Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.
The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.
You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.
There may be exceptions, but the general rule is that it is usually very difficult to gain muscle and lose fat at the same time – the mechanisms are mostly antagonistic to one another. When big increases in muscle and big decreases in fat are seen at the same time, it’s almost always the result of “unusual conditions” – I call them X factors.
The 4 X-Factors
The first X-factor is “training age” . Ever hear of “newbie gains?” The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The reverse is also true – an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year!
The second x factor is muscle memory. It’s easier to regain muscle you’ve lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped “overnight”).
The third X factor is genetics (or somatotype). Ever heard of the “genetic freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet” (50% McDonald’s and 50% pizza)… and he never gets fat. (That dude chose the right parents!)
The fourth X factor is drugs. It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs. I’m not just talking about pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention those fitness models you idolize in the magazines. How did some of them get large muscle gains with concurrent fat loss? Chemicals.
I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.
That’s not all! There are actually 5 more X factors related to your body composition and diet status (the X2 factors). I talk about those in my new program that’s going to be released on September 28th. More on that later.
So you’re not a beginner, you don’t take roids, you’re not a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals, but…
I’m often asked to pick my favorite “to do’s” when it comes to slimming the waistline. So here they are:
1. Cut Calories
Cutting calories is the key to maintaining a trim midsection. The only way to see a solid set of abs is in the absence of body fat. To achieve this goal a person must reduce calories. However, what I find is people go whole hog and drop caloric intake too much and too fast. When reducing calories make sure it is not too drastic. This slows your metabolism and allows you to store more stubborn fat. When you reduce calories and increase energy output the body will be forced to burn fat all over, not just in one area. I’m not saying to starve, simply drop the junk food and reduce calories by 10 to 15percent. That may mean cutting out the donuts.
2. Eat at Least Five to Six Small Meals Per Day
Small meals eaten frequently help to keep your metabolism high, allowing you to burn fat, even while you sleep. This approach is in vogue with many fitness authorities. The main reason is stoking the furnace within your body. The more you practice eating small meals more often, the more you will find body fat leaving your body. For more information on this check out “Burn the Fat Feed the Muscle” mentioned at the end of this manual.
3. Reduce Carbohydrate Intake at Night
Since the majority of carbs consumed are complex (slow release), tapering them off toward the end of the day will minimize the possibility of carb-to-fat turnover. This is a proven fact eat, carbs at night and you will gain body fat. Think about it, if you eat late are you ever hungry in the morning? No! Blood sugar levels are still above average. So what happens? You do not eat a good breakfast …and poof you eat like a hog at lunch so you’re not hungry again until late at night….and the cycle continues over and over.
4. Eat a Healthy Serving of Fiber with Meals
Fiber helps with the digestion of protein, carbs and fat. It is the key to burning the sugar from carbs making muscles leaner. Adding fiber to your diet is one of the best things you can do. Also, anything containing fiber is usually going to be low in calories (i.e. vegetables). Get as much of this stuff as you possibly can. Fiber is necessary for a balanced nutritional plan.Continue readingContinue reading Nutrition Secrets for a flat, fat- free tummy
The cookbooks of life have been created to entertain you, not
necessarily nourish you. Because we have drifted so far away from
nature’s laws we have no reference point for what foods support or
detract from our health. 30-minute meals replace sound human nutrition
for quick fixes, but they create a deficit to our nutritional bank
account. A quick “bam” of cayenne only adds entertainment value, while
the nutrition is burned in the hell and heat of cooking. Gourmet chefs
prepare food for pleasure and entertainment; human nutrition and
physiology are not on their menu.
The first course in this meal is the basic concepts of honest nutrition
that I established to lift me up out of the dis-eases of modern living.
Now in my home, raw food is on the menu and I use it as a main course to
absolute health and healing.
When you hear diet you might think of only food and beverage. But that
is only one component of diet. Diet is everything you put in your eyes,
ears, nose, mouth, on your skin and hair (because your skin absorbs up
to 80% of what you put on your skin), and in any other orifice. Diet is
everything you take into your mind and body. It can come exogenously
(from outside of yourself) or endogenously (from within, as in your
thoughts or chemical byproducts from metabolism such as carbon dioxide).
Your life-diet is everything you have consumed in mind and body over
your entire lifetime. What you see, hear, listen to, smell, breath, and
eat will either nourish you mal-nourish you (take vitality away).
Life doesn’t stand still. It is either moving towards health and
vitality or towards death and disease. And you are the doctor writing a
prescription for life or death with every thought, word or action.
Nutrition is the quality of life. Therefore, nutrition is directly
related to the quality of raw materials that you feed your soul, mind
Regarding food stuff, the following components make up the whole
nutrients to nourish our whole self:
• Sun light
• Moon light
• Soil that contain micro-organisms, bacteria, parasites, molds,
yeasts and fungi
• Macro-nutrients of fats, proteins, and carbohydrates
• Micro-nutrients of vitamins, minerals, and phyto-nutrients
(pigments or colors of foods)
• Farmers’ attitudes
These are the fundamental nutrients that make up the fundamental
elements of life. When consumed, these nutrients then become the
efficient byproduct of the metabolic process required to extract,
synthesize, and deliver energy with the least amount of effort and waste
byproducts. Efficiency is one of nature’s basic laws. Think of a
really hot fire with really dry hard wood and sufficient air
circulation. Very little ash or soot remains because of the heat and
quality of the wood. Burn green, wet and sappy wood and you get lots of
smoke and wood tars that fill the air and leave a very sticky resin that
hardens when cooled. Food stuff will do a similar thing in your body,
relative to the quality of the food and efficiency of your digestive
system. To achieve health you have to stoke the fire with foods that
So why would we want to nourish our cells? Might seem like a dumb
question and maybe a better question would be why would we want to mal-
nourish our cells? According to Dr. Bill Timmins’ definition of disease,
the first stage of bodily disorder (disease) is the deviation from
homeostasis or inner balance due to a deficiency and an excess
(toxicity). The natural yearning of all organisms is to return to the
state of relative inner balance-The Garden of Eden. The organism begins
to experience discomfort as a messenger to the owner, you. If you
ignore this discomfort, and the organism’s true needs are not met, then
it progresses to the next stage where changes are now harming the DNA.
This progresses until the tension turns to pain, and you begin to feel
real symptoms and enter into stage four deviations from honest health,
homeostasis. This built-up tension into pain and disease is diagnosable
and it arises into our consciousness.
When in stage four, we can no longer deny the yearning of the organism.
We can no longer hide our discomforts and we seek palliative services
to reduce or eliminate the symptoms or we self-medicate or sugar-coat
the pain with the sweet things in life. If you don’t do anything about
it you are heading to stage five, death! Cells are dying faster than
your body can reproduce healthy, vital cells. Organs are weakened,
systems begin to fail and your spirit prepares to leave the body. This
can go on for many years as people become among the walking dead,
living outside of the body until the stress of life is over. Just look
at the type of food you consume, how you are eating and how well you
rationalize your addictions. That will let you know the amount of
suffering you try to silence. Your body cannot lie.
Diet and disease are married just as nutrition and health are married.
Both are a lifestyle choice. How you live determines disease or
health. The foods you eat, how that food is prepared and how you eat
them can assist or hinder this healthy healing process of returning to
inner homeostasis. Raw foods provide all the nutrients and elements of
life required for you to thrive. They adhere to nature’s laws and are
unadulterated; that is cooked, dehydrated, frozen, irradiated, combined
with chemicals, or genetically modified in any way. All processed
foods, organic or not, are manufactured by man’s laws. Man’s laws are
filled with controversy and greed; greed for money, power, fame, and
lust. Nature’s laws have no controversy, her love is unconditional.
When you start to add heat to your food you enter into a scientific lab
where new molecules are formed. The scientific community at large
agrees that when you cook food, you begin to lose nutrients or create a
deficiency of the whole. Additionally, you create numerous chemically
toxic byproducts such as:
• Acrylamides from cooked and baked starches
• Heterocyclic amines from cooked proteins
• Lipid peroxides from cooked fats,
• Advanced glycation end-products (AGE’s) formed from the
metabolic combustion of raw natural and/or cooked sugars and starch
• Trans fatty acids
Cooking foods disrupts and alters the size, shape and chemistry of the
molecules. When you consume cooked foods, white bloods cells flood the
digestive track in an attempt to neutralize the toxic soup.
Furthermore, the water content in raw food is 100% usable, while cooking
reduces this to 8% so you crave and need water all the time. You also
need that water to help dilute the toxic effects of cooking. On a raw
food diet rich in usable water and raw fats, the body requires minimal
to no additional water.
At the very least, cooked food creates an imbalance by creating a
deficiency and toxicity. This is literally disease by definition. That
is why you are always looking for more food and constantly needing
something to fulfill the yearning of the organism to return back to the
state of inner-balance. Cravings can become unbearable as we fill our
outer and inner-life with empty possessions and ‘comfort food’ to give
us the impression we are fulfilled, content or satisfied. This is an
illusion. Is our world, culture or home life in harmony? Is it
reasonable to consider that your outer-world reflects your inner-world?
Nature only seeks balance, interconnectedness, and harmony. When you
consume food according to nature, you move towards balance and harmony.
When you eat foods according to man, you eat separateness and greed.
When I consume cooked food it is usually with the intent to slow down my
detoxification/healing process because I am creating more energy than I
am able to handle (think of it as running down a steep hill too quickly,
you become afraid of falling and put on a natural braking response).
Thus, the cooked food will utilize some of that energy and allow me to
manage my healing. Excess energy is excess energy; the body doesn’t
judge it as good or bad energy. That is the meaning behind the Chinese
saying “extreme joy produces sorrow.” Excess energy needs to move
freely through the organism. This is why riots often take place in a
city after a sports team wins the championship. They need release for
the “joy” that seeks expression. Take a look at what these sports fans
put down their mouths during a game, cooked and processed foods and
beverages. Celebrating victory and life can be harmonious if we begin
to live accordingly.
• Diet is everything you take or put into your mind/body.
• Not all diets are nourishing
• Disease is really a disorder of imbalance in which your body is
deficient and toxic or something in your life is missing and something
in your life must go
• Health and healing is living to experience inner balance and
express unconditional love
• Life doesn’t stand still
• Raw food leads you towards wholeness and aliveness
• Cooked and processed food leads you towards death and disease
• You are the doctor and with your free will choose how you want
to experience life and express love
• How you choose to live and love directly affects everyone around
you and indirectly affects all of life
In part two, I will expand on raw vs. cooked food and discuss a Vegan
vs. Carnivore approach to food. To whet your appetite, consider that
much of the Vegan/Vegetarian community base their lifestyle on spiritual
and religious philosophies, while the Carnivore/Omnivore community
relies on anthropological and evolutionary philosophies.
Until I write again, keep your body tuned up and your soul tuned in.