Advocates of raw food diets encourage the vast majority of food to be consumed a natural, uncooked state. The rationale being that cooking destroys the life-force of the food and its nutrition such as the enzymes which help digest the food. I'm sure most health conscious people will admit the less processing in their food choices is probably a good thing, but how far do you go with going raw? Does cooking destroy a foods nutrition benefits? Firstly, we know from a human evolution standpoint that cooking is designated as THE time point responsible for rapid human development. Cooking allowed humans to ...

Low-cal, low-fat, rich-tasting Italian chicken classic! Perfect week night meal. Cooking: Less than 10 minutes Serves: 6 Nutrition Information: (per serve) Cals: 178.3 kJ’s: 748.8 Protein: 28.1g Carbs: 8.6g Fat: 3.5g What You Need 600g chicken breast tenderloins, diced 3 rindless middle eye rashers of bacon, diced 2 small brown onion, diced 2 fresh cloves of garlic, chopped 1½ cups sliced mushrooms 3-4 stalks celery, diced 2 x medium red capsicums, deseeded, sliced into strips 500mls thick passata cooking sauce ⅓ cup pitted kalamata olives ½ cup red wine 1 tsp mixed Italian herbs fresh rosemary sprigs canola oil cooking spray freshly chopped basil / Italian parsley, to garnish cracked pepper to taste 350g steamed green beans, ends trimmed* What To ...

New Research identifies areas of the brain that deal with fatigue. Controlling fatigue not only improves physical performance it leads to better decision making in everyday life in healthy people. A clearer understanding of the neural mechanisms that contribute to fatigue also helps with depression, multiple sclerosis and stroke. The normal physiologic processes we associate with fatigue are lactic acid build-up in muscles, but we know far less about how feelings of fatigue are processed in the brain and how our brains respond to make decisions when dealing with fatigue. A group of healthy adults were placed under muscle contraction fatigue, and then ...

Meat-free, pasta-free, high in protein, packed full of vegetables. Only costs $2.00 per serving! Prep & Cooking Time: less than 50 minutes Serves: 8 Nutrition Information: Cals: 225.8 kJ’s: 948.3 Protein: 16.7g Carbs: 27.6g Fat: 5.4g What You Need 1.5kg butternut pumpkin, peeled, seeds removed, cut into slices, 5mm thick 1 tbls ground cumin 2 x capsicums, seeds removed, cut into quarters 2 x (400g) cans of brown lentils, drained thoroughly 6-7 stalks of celery, finely diced 2 x red onions, finely chopped 2 x garlic cloves, chopped 3 x carrots, grated, then finely chopped 150g baby spinach leaves 1 tsp ground turmeric 1 tsp chili powder (optional) 1-2 tbls no-added salt tomato paste 1 x (400g) ...

They may sound like something from a Star Wars movie however, flavonoids are in fact a powerful force when it comes to health protection. A class of polyphenolic compounds, flavonoids are found in abundance in plant-derived foods and beverages such as fruits, vegetables, dark chocolate, tea, and red wine. The good news is, you only need to consume a modest daily level of flavonoids to cut your risk of cancer, a recent study has shown. This study involved over fifty-five thousand people and it showed a daily target of 500mg of flavonoids was easy to achieve. Just one cup of tea, an apple, 100mg ...

Binge face I can tell when a client has been binging on junk – you can see it in their face... I might not tell them but I know... You can’t hide your blood sugar?  It is written all over your face, it’s been proven in research... I’m not joking. In fact, a study investigated the association between perceived age and glucose metabolism. Photographs of 602 individuals (569 non-diabetic, 33 diabetic) were taken. They were shown to 60 random people who were asked to estimate the age of the person in the photograph. What did they find? On average, those with higher blood sugar readings were guessed to be almost 2 years ...

Is liquid or solid whole food proteins better?” That really is a loaded question since it depends on your definition of ‘better’. Let’s define ‘better’ as one that spikes plasma amino acid levels the fastest. After all, amino acid delivery into the plasma is one of the potential triggers for turning on muscle protein synthesis. And a high activation of muscle protein synthesis is the mechanism for recovery, growth and adaptations from exercise training. So…which is the best for that?? At least study set out to investigate the effects of ingestion of several different protein sources on plasma amino acid levels. Skim milk, soy milk, beefsteak, eggs, and a liquid ‘meal replacement’ were compared. Each food ...

In a world of health-conscious people, food manufacturers are quick to use the terms “healthy” and “natural” on their food packaging labels to attract customers. And the ploy is working; more people buy foods labelled “natural” than organic foods – 73% compared to 58% - according to a 2016 survey by Consumer Reports. From breakfast cereal to confectionery to fruit juice, it’s hard to come by a product that doesn’t feature such wording, which often leaves one wondering how well regulated the use of these terms is. The definition of “natural” and what makes it attractive. UK’s Foods Standards Agency, FSA, defines natural products as “ingredients produced by nature, ...

Did you ever know kids or adults that had an annoying habit of eat just one thing on the plate before moving on to the next? Vegetables first, then the chicken and finally the potato... Do you know someone who eats like that? Turns out they may be onto something. The order of the food you consume in a meal appears to have a tremendous impact on blood glucose (sugar) responses that can promote better fat loss and lower your risk of diabetes drastically. Researchers from Cornell University took a group of diabetics and fed them a meal consisting of orange juice, bread, salad, chicken, and vegetables - a pretty normal meal ...

"Can I have too much protein?" "How much is too much??" Hmmm.. How come no body asks me that question about carbs? I never get that question about bread, pasta or chocolate...? And those few beers or chardies that always seem to find a way in there a few times a week along with the Chinese, Italian, Indian takeaway...? But as soon as we start to place our eating habits under a little more scrutiny, protein becomes the topic of concern, particularly, "having too much". Well guess what? You’ve been having too much for years. Yep, most Americans & Australians already consume double the recommended daily allowance as part of their normal eating[1,2]. What is a high protein ...

What did our primitive hunter-gatherer ancestors live on? The prehistoric diet - the diet that sustained the human race throughout two million years of evolution has intrigued scientists for decades. Now, based on paleobiologists and archeologists reports experts are trying to link the past with a health prescription for the future. How much of the information obtained from back then can be applied to now? You haven't changed in 50,000 years! It’s true, our bodies now live in a world they’re not supposed to be in. Extensive and conclusive research of our ancestral past shows that in 50,000 years, genetically and physically we ...

Looking to stabilize your blood sugar? Flax may be your answer! A recent study investigated the effects of flax ingestion on fasting glucose and insulin levels in overweight or obese individuals. In a 12-week, randomized cross-over design 25 over weight or obese pre-diabetic individuals were asked to add a total of 0 grams, 13 grams, or 26 grams of ground flaxseed to their daily nutrition. Researchers were interested in the impact that varying doses of ground flax seed would have on fasting glucose, and insulin, as well as markers of inflammation (C-reactive protein, cytokines, and adipokines) in pre-diabetic persons over a 12 week ...

In terms of fat loss, do you think will power is all that you need to be successful? The willpower to leave behind the lifestyle of reaching for that pack of Tim Tams, candies, or cakes when you are feeling emotional, frustrated, or defeated? Think again. Will power, although a powerful tool, is not the only (or even the most powerful) resource our brain has at its disposal to keep us in line with our healthy lifestyle. In a recent study utilizing functional MRI researchers set out to investigate the effect that precommitment (defined here as the voluntary restriction of access to temptations) ...

"It was a compulsion. I couldn’t help being drawn to look at all of the things that I shouldn’t be eating. Why?" The typical weight loss route looks something like this: eat less and exercise more. There is no doubt that many folks are following this plan at this very moment. Playing the odds, I can bet that a good percentage of us have actually been down this road before as well. I can remember days of starving for a competition, trying not to drool over the dessert cookbooks in the grocery checkout aisle. Darn, they looked good. In fact, they looked ...

When it comes to weight loss one of the first recommendations from physicians, trainers, and well meaning coworkers is generally, eat a lower fat diet. The belief that eating a high fat diet leads to weight gain may not be an inaccurate one; especially if that diet is chock full of highly processed high fat foods. Telling you to sleep more might not even be on a list of the top 5 things they may recommend. However, a few nights of no sleep will actually lead to weight gain faster than ingesting a high fat diet will. Researchers investigated the effects that ...

The effect of exercise on growth hormone (GH) secretion and subsequent impact on muscle gains, is not well understood. However, sports scientists do know that intense (heavy) weight training produces a significant increase in bioactive GH levels. Also, bodybuilders seem to posses higher resting GH levels than their sedentary counterparts. However studies performed at Bill Kraemer’s lab reinforce an important fundamental aspect that is often overlooked by bodybuilders in their quest for lean muscle mass. Dr Kraemer's research showed that heavy deadlifts and squats should never be neglected if you’re after the best results from your training. This research showed that a ...

As a personal trainer, I often found the most resistance when talking to people about nutrition. One of the first objections always sounds something like this: “How many meals…really?…how do you prepare all that food?…I’m really busy you know!” I’ll never forget the time one woman just stood up in the middle of one of my first seminars and exclaimed, “I’ve got three kids all under 8 years old, where do I find the time for six meals every day?” And the rest of the audience cheered “yeah!” Or, here’s another good one: “Well, I’ve got a life ya know, I don’t have ...

[caption id="attachment_5040" align="aligncenter" width="535"] By Singapore 2010 Youth Olympic Games[/caption] Many fitness-conscious people have been lead to believe that lactic acid is a vile waste product that should be avoided at all costs. However, the complete opposite is true. Lactic acid is a very valuable fuel source for athletes that undertake intense exercise. Lactic acid is simply a glucose molecule split in two via anaerobic energy metabolism. Energy that can be used by muscles Just the same as slicing an apple in two, these pieces of glucose still contain a lot of energy that can be used by muscles. Lactic acid is a smaller ...

If you haven’t already heard, fructose is catching a bad rap.  Yes, the naturally occurring form of sugar found in fruits. It has been implicated in wrong doings such as: elevated cholesterol, weight gain, rising blood sugar and blood pressure, fatigue and inflammation. You name it; fructose has been accused of it. Each media headline carry with it a small piece of truth extracted from a scientific study what is often lacking is a comprehensive understanding of how this applies to real world nutrition. In the mainstream media well-intentioned journalists who may or may not have any background in nutrition or ...

by Dr. Paul Cribb PhD. CSCS. CISSN. FATES. Nine times out of ten, whenever someone finds out that I deal with nutrition the next thing out of their mouth is: “How much protein is too much?” or “What happens if I eat too much protein?” How come no one ever asks: “How much carbohydrate is too much?” or “What happens if I eat too much carbohydrate?” Personally I think those would be MUCH better questions to ask. Alas, no one does. So what is the deal with protein....can you have “too much”? I’ve been researching protein metabolism for 20 years and never been able to ...

Quinoa as a ‘premium grain’. This premium grain is high in fiber, vitamins, minerals and protein. It contains an array of phytochemicals which help to maintain a healthy GI tract, regulate blood sugar and control appetite. Pistachio nuts are also a good source of vitamin E which boosts the immune system and alleviates fatigue. In small amounts they are a nutritious addition to any diet, and particularly beneficial for vegetarians.     Preparation: 10 mins Cooking time: 10 mins Serves: 12 Ingredients: 1 cup (dry) quinoa 200mls salt-reduced vegetable stock 2 tspns moroccan seasoning 20g pistachio nuts 150g silken tofu, cut into 1 cm cubes ¼ cup mixed fresh herbs, finely chopped mint, ...

In parts 1, 2 and 3 of this series, all of the information thus far has been on the essential fats and ways to ensure that your intake is optimum. However, there are another “good fats” that health-conscious people should include in their diet. The first is extra virgin olive oil. Although olive oil is a source of PUFAs, it predominantly contains monounsaturated fats.  Olive oil appears to provide some unique health benefits that other fats do not. Olive oil stimulates uncoupling proteins within muscle cells. Uncoupling proteins accelerate fat metabolism by allow the body to lose energy as heat rather than ...

Unfortunately, you cannot rely solely on plant foods to meet your omega-3 requirements. As I mentioned previously, in Part-2. the essential fat LNA is required to synthesize the more bioactive omega-3’s EPA and DHA. However, this enzyme driven process declines with age.  For optimum health, a quality source of EPA and DHA omega-3s is essential. The best omega-3 You’ve probably heard a lot lately about the health benefits from consuming cold water fish (salmon, tuna, sardines, cod and other cold water varieties) as well as and other marine oils sources such as krill. It’s because they’re a good source of the ...

These tuna cakes are FDN – fast, delishous and nutritous! They can be eaten hot or cold, served with salad or vegetables. Make up a large batch of these tuna cakes and store them in the freezer. They come in real handy when you want a FDN meal! Add your favourite high-energy carbs and consume in the Metabolic Window. Preparation: 5 minutes Cooking time: 8 minutes Makes: 8 cakes Ingredients 1 (425g) can of tuna in springwater, drained 1 onion, finely chopped 1 tbsp fresh ginger, finely chopped 1 clove garlic, finely chopped 2 tbsp chopped coriander 2 tbsp chopped parsley freshly ground black pepper 1 whole egg canola oil spray Method Heat fry pan ...

In Part-1 of this series, I identified the essential fat imbalance that promotes chronic inflammation which underlines a number of unrelated problems such as unwanted weight gain, poor fat metabolism, cardiovascular disease, diabetes, depression, mental illness and even poor results from consistent exercise training. There are two families of polyunsaturated essential fatty acids, omega-3 and omega-6. They are not interchangeable and have very different biochemical roles. The typical American diet contains 20 – 25 grams more omega-6 fats than needed. To give you an idea, the ideal ratio of omega-6 to omega-3 is 4:1 (grams). For most Americans, its more like ...

Ten years ago, nobody wanted to know anything about them. Health-conscious people avoided them like the plague. Now, they’ve become the latest fad. Not a week goes by without at least one or two reports in the media describing yet another health benefit from their inclusion in the diet. I’m talking about fat. In particular, the polyunsaturated fats (PUFAs). They’ve been getting a lot of positive press lately and for good reason. The research-based benefits of some PUFAs have been rolling out at an extraordinary rate in recent years. However, with all the health benefits reported from the different types of ...

Did you know:  One slice of a restaurant made Hawaiian pizza contains 8.3 grams of fat and  227 k/calories per slice. Most pizzas have eight slices. Many people think nothing of knocking over an entire pizza in one sitting. That equates to a whopping amount of fat and calories that will turn your cheat meal into a cheat week! If you love pizza, don't despair you can still enjoy the taste of a great pizza with this healthier version. It’s quick, easy, and when consumed inside the Metabolic Window, it’s completely guilt free!   Preparation & Cooking time:  10 minutes Serves:  2 Ingredients 4 ...

Consider this before you have your next “cheat day”........ Scientists have discovered how eating just one unhealthy meal takes its toll on the body. In a world-first study, researchers at Sydney's Royal Prince Alfred Hospital in Australia fed a meal of carrot cake and a milkshake to 14 volunteers and studied the immediate effect. While all the meals had the same calories, half were made with saturated fats, like butter and coconut oil, and half with healthier polyunsaturated fats, like safflower oil. Results revealed that the volunteers who ate saturated (bad) fats showed that, six hours later, were struggling to process the fats in ...

These fast and delicious fitters contain a array of F.E.O.N’s (Foods Essential to Optimum Nutrition). They’re a great was to up your veggie intake. They make a fantastic breakfast - you can eat them hot or cold. Plus, they look great on the plate so kids will love them too. Preparation: 10 mins Cooking  time: 10 mins Makes: 24 fritters   Ingredients 2 large carrots, grated 2 large courgettes, grated (zucchinis) 200g broccoli florets – finely chopped ½ cup fresh parsley – finely chopped 3 tbls grated ‘low-fat’ mozzarella cheese 2 tablespoons rice flour 1 whole egg (60g), lightly beaten 2 egg whites fresh cracked pepper (to taste) canola oil cooking spray Method To make the vegetable ...

Most people understand that to build muscle and shed fat, they have to eat right. But exactly, what the heck does that mean? What constitutes a good nutrition plan? Ask 100 different “experts” and you’ll probably get 100 different answers. The topic of diet and nutrition provides the most confliction and confusion. The media bombards us with hundreds of different diets and eating plans published in books, fitness magazines, the web and on DVD, not to mention all of those infomercials selling gadgets and miracle pills. No wonder there is so much confusion. Even for experienced professionals, separating the facts from fiction among ...

A great dish anytime! Fast, delicious, nutritious and gluten-free! You can virtually fill them with any type of raw vegetables and add any type of meat - chicken, pork, prawns or crabmeat. This light and tasty meal can be served for lunch, as an entree, main meal or as a snack for outdoor eating. Best served on a plate or platter with sweet chilli sauce or soy sauce. Preparation: 10 minutes        Serves: Makes 20 wraps Ingredients:    2 spring onions, finely sliced 1 cup bean/bamboo shoots 1 carrot, large sliced 2 lebanese cucumbers, sliced 1 red capsicum, sliced 2 tbsp unsalted peanuts, finely chopped 2 tbsp fresh coriander, ...

If you crave the taste of an authentic Indian curry real pronto, then this is the dish for you. Not only is it real easy to make, it can be enjoyed in less than 10 minutes. This recipe should be served with your favorite steamed vegetables outside the Metabolic Window. Inside the Metabolic Window, curry needs rice!! You can tailor the curry to suit your taste. If you’re like me, the hotter the better! Preparation time:  10 minutes               Serves:   6 Ingredients: 1kg chicken breast fillets (skin off) - cut into strips 2 medium onions, sliced 2 tbsp curry powder (hot or mild) 1 can ...

The link between diet and brain health just gets stronger by the month. The findings of a new study suggest that antioxidant-rich blueberries are the most potent at protecting the brain against oxidative damage that causes mental degeneration during ageing. Researchers at the University Nacional Autónoma de Mexico (UNAM) have reported that a blueberry-enriched diet prevents an age-related increase in a protein (NF-kappaB) that responds to oxidative stress. The increase in this protein is a probable cause of brain ageing and degeneration. Two years ago the same team showed that a diet rich in blue berries prevented age-related deterioration in aged rats. Oxidative ...

Can you have too much of a good thing? Not when it comes to the foods I'll present in this weekly blog. The more frequently you incorporate these into your nutrition plan, the better your results from exercise training will be. For foods 1, 2 and 3 see previous weeks posts. 4. Kangaroo Yes, the Australian icon is also an incredible source of nutrition. Kangaroo contains less than 2% fat - half that of lean cut beef, with 40% of the fat coming from polyunsaturated sources, and its very high protein. Aussie researchers have revealed that eating kangaroo meat each day led to ...

Can you have too much of a good thing? Not when it comes to the foods I'll present in this weekly blog. The more frequently you incorporate these into your nutrition plan, the better your results from exercise training will be. See last week's post for #1. 2. Sardines Most folks don’t eat foods that are rich in omega-3 and calcium. Just one 90 g tin of sardines will provide 10 times more omega-3 than tuna and over 300 mg of calcium - more than one cup of low-fat milk. In comparison to tuna, another bonus is that sardines are lower on the ...

Can you have too much of a good thing? Not when it comes to the foods I'll present in this weekly blog. The more frequently you incorporate these into your nutrition plan, the better your results from exercise training will be. 1. Flaxseeds (also known as linseeds) Flaxseeds contain a fatty acid profile that is most conducive to correcting the omega-3 deficiency that 95% of the population have. Remember, omega-3 is intermediately involved in the fat mobilization and metabolism process. It doesn't matter how many workouts you do, if you're chronically deficient in omega-3, your ability to burn fat for fuel will always ...

What type of fluid is best to drink to avoid dehydration? Also, is it best to avoid caffeine-containing drinks for better hydration? Water is the first logical answer to the question of fluid replacement to prevent dehydration. However, during non-workout times of the day, the research on this topic suggests that most fluids are effective at rehydrating the body, including caffeine-containing beverages. Researchers at the University of Nebraska have shown that caffeine-containing beverages actually promote hydration and do not cause dehydration (thus dispelling the myth that caffeine-containing beverages cause dehydration). Their research showed that caffeine-containing beverages hydrate the body just as effectively ...

Are there any ways for men to enhance testosterone levels naturally, without taking drugs? Two studies performed at the University of Utah demonstrated that men watching their favourite sports team play and win actually experienced a 20% increase in testosterone levels (free and bound circulating testosterone). Now that's the best excuse I've heard for watching Friday Night Football! A study published in the Journal of Applied Physiology showed that testosterone levels of male weight lifters increased twice as much after they performed heavy squats in their workout compared to when they did not. The lifters' testosterone levels were also significantly increased after ...

Athletic performance and vanity aside, there are many important reasons to build muscle. Not the least being the highly underestimated role of muscle in healthy aging. As adults, with every passing decade we lose the ability to preserve muscle mass. An ever-increasing amount of research suggests that this age-related decline in muscle mass underlies many of the undesirable conditions that we associate with “getting old”, such as osteoporosis, diabetes, cardiovascular disease, unwanted weight gain, an increased susceptibility to illness and fall-related injuries. The economic burden this phenomenon places on our healthcare system is enormous; costs are estimated to be in the billions ...

I have one or two whole eggs each day, but I’m concerned about their effect on cholesterol, should I give up my eggs? The average Australian eats about six whole eggs a week, which isn't that many. Since the 1960s, doctors have linked high blood cholesterol with clogged arteries and our number one killer, heart disease. Therefore, avoiding foods rich in cholesterol, like eggs, seems like the right thing… or is it? Dr Wanda Howell, professor of nutritional sciences at the University of Arizona in the USA, has analysed hundreds of studies to do with cholesterol. The good Professor reminds us that ...

Is there really a “fat gene”? If so, do you have  a double dose! Interestingly enough, a Harvard study recently showed that one gene regulates fat cell production. If this gene doesn’t work properly, it produces an abnormal number of fat cells that tends to increase the chance of obesity. Also, scientists from the Washington School of Medicine have found another gene that regulates the activity of a chemical called uncoupling protein1 (UPC-1). This chemical ensures that energy is dissipated through the skin as heat, rather than stored as energy. If the gene regulating UPC-1 fails to work correctly, a person tends to store ...

A recent series of studies have shown that drinking grape juice significantly improves short-term memory, coordination and balance in older animals. Based on these results, some scientists suggest that drinking grape juice on a regular basis may restore or help preserve valuable motor-neural co-ordination so that people can enjoy their favourite activities for a longer in life. The researchers subjected 45 old rats to a range of tests and challenges commonly accepted as methods of measuring changes in short-term memory and neuro-motor skills. The rats given grape juice showed a reduction or complete reversal of the loss of sensitivity of muscarinic ...

1. Exercise cuts your risk of cancer Researchers at the Washington University School of Medicine in St. Louis, who recently reviewed 52 studies of exercise and colon cancer, found that the most active people were 21 percent less likely to be diagnosed with this cancer than their least active counterparts. Brisk walking or other moderate activities may lower the risk of colon cancer, but studies show moderate-to-vigorous exercise is needed to reduce the risk of breast cancer. The good news is that it may never be too late to reap the benefits. In the NIH-AARP Diet and Health Study, researchers tracked 119,000 ...

While I'm not in the habit of telling people to avoid certain foods, soy proteins are generally a poor choice for athletes that want to maximize recovery and results from exercise. Based purely on research, unlike whey proteins, there doesn't seem to be any unique health benefit from soy consumption. Additionally, protein metabolism research suggests that soy protein supplementation in large amounts may actually shift whole body protein metabolism towards amino acid degradation and a net loss in protein. Soy’s heart-health claims (improve cholesterol profiles and markers of cardiovascular health), are also under investigation. This is because an equivalent amount of ...

The timing of nutrients is key to maximizing muscle gains from intense weight lifting. Now a recent study suggests that the timing of antioxidants maybe just as crucial for protection against cell damage. Researchers from the US Department of Agriculture (USDA) measured the blood antioxidant capacity (AOC) of subjects in a series of five clinical trials, and found that consumption of antioxidant-rich foods blunted oxidative stress that occurs after the consumption of a high-fat meal. Millions of chemical reactions occur within our bodies every minute of every day in order to survive and function. These reactions produce free radicals. Oxidative stress (and ...

How long do the effects of alcohol last? For example, if you've had a few drinks, how long would I have to wait before I could drive a car safely? Alcohol is a widely used, socially acceptable drug. Therefore, when I looked to the research, I was surprised this question had not received a lot more attention. In one recent study, scientists from McGill University in Montreal, Canada, examined the after-effects of alcohol consumption on brain function. Interestingly, the researchers showed that the effects of alcohol last much longer than most people assume. The subjects in this experiment were tested for motor co-ordination and ...

It’s the French paradox. People in France (and southern Europe in general) have the lowest incidence of heart disease in the world. This is despite the fact that they 1) stuff themselves full of butter and cheese and 2) many of them smoke like chimneys! I’ll give you an example, the average French person consumes well over 100 grams per day of fat from animal sources (the average Aussie consumes about 70 grams). The French eat four-to-five times as much butter and cheese as Americans do and nearly three times as much pork. However, despite this artery-clogging regime, this population has one ...

Building a lean, mean physique depends heavily on how you manage your body's natural production of insulin. Just the right amount of this hormone is critical for allowing fat to be utilized for fuel while also maintaining the anabolic drive of nutrients into hungry muscles. Dietary control of insulin maximizes muscle gains and promotes fat loss. The macronutrient that influences insulin responses the most is carbohydrate. Due to their impact on insulin, your carb choices make or break your results from training. Astute folks no longer think of carbs in terms of simple and complex. They understand the importance of low and high glycemic ...

Recent research performed at three prestigious academic facilities sheds light on the virtues of resistance training to optimize cardiac health. Research completed at Harvard University, the Michigan Technological Institute (MTI) and the University of Western Australia may give weight lifting a whole new image. In the Harvard study, over 44 000 US men were checked at two year intervals between 1986 and 1998 to assess potential heart disease factors, health status and activity levels. The Harvard scientists found that men who jogged regularly each week showed a 42% reduction in risk for heart disease. However, the men who trained with weights ...

We are now in an age of new foods - products with added nutrients for an extra health benefit. The major food manufacturers have realized that there are big bucks to be made by taking nutrients that provide health benefits and adding them to other foods. However, most research on this topic shows that the health benefit of the nutrient is lost once it is taken from its natural state and transferred to other foods. A great example of this is a nutrient beta-glucan found in whole oats. Whole oats are a source of carbohydrates, fiber and a host of important trace elements. ...

I believe most people don’t match the quality of their nutrition to the incredible physical demands they place on their bodies. Did you know most people select less than 20 different foods in their lifetime. Often, when people decide to "get lean" or get “in shape” they severely limit there food choices. Most make no more than 5 food choices a week! Chicken, rice, oats, egg whites, a protein supplement and maybe some green beans -sound familiar? It's a narrow-minded, lazy approach that knee-caps your ability to achieve optimum health and peak performance, let alone create the metabolism for permanent fat loss. Increased food variety ...

I’ve heard fish oil is good for your brain and can even improve your intelligence, is this really true? A recent study carried out on over 300 people reported those who eat oily fish or take fish oil supplements regularly score 13% higher in IQ tests and are less likely to show early signs of Alzheimer’s disease. We already know that fish oil protects against heart disease and also improves insulin sensitivity in people with a high risk of diabetes, now researchers from Scotland report that consumption of fish oil could actually improve the health of your brain and protect against Alzheimer's. ...

We all want the best for our health and our families, so when it comes to produce, and in particular vegetables, what’s the best – frozen or fresh? Most commercially grown fresh vegetables usually spend 3 – 7 days in storage before display and purchase. The longer vegetables are stored, the more vitamins they lose. Frozen vegetables are generally picked in their prime, snap-frozen immediately after harvesting to ‘lock-in’ nutrition. However, it is important to note that prior to freezing, these vegetables are blanched (a process where vegetables are plunged into boiling water briefly, removed and plunged into iced water). While some ...

Is it true that coffee may actually improve glucose metabolism and fat loss? I’ve always been told that coffee and caffeine are bad for you?  Yet, another study had linked coffee consumption to improved health. In this new study, men and women who drank coffee and other caffeinated beverages were less likely to develop type-2 diabetes than those who did not drink caffeine-containing beverages. However, the authors stressed that their findings did not prove that drinking coffee lowers the risk of diabetes (a disease characterized by poor glucose metabolism). However, the researchers did confirm that there is a clear link between caffeine ...

Insulin is a hormone that is essential to nutrient transport, it binds to cells, “opens the gate” and lets nutrients such as carbohydrates and amino acids into the cell. When insulin is working efficiently, blood glucose responses to meals are lower and this promotes better fat metabolism over the long term. Therefore, any nutrient that can enhance insulin’s effects will improve insulin efficiency, cellular recovery and results from intense exercise training. There are a number of “everyday” foods that have been shown in research to improve insulin sensitivity and blood sugar control. Coffee contains chlorogenic acids that slow the release of sugar ...

Whenever my training is going great and I’m reaching some sort of peak condition I always seem to get sick. Why does this happen and can I prevent it? Some people just don't realize you don’t get a cold or the flu by ‘accident’. Think about this; if one person with a cold sneezes in a room filled with 20 other people, do you think all 20 come down with a cold? Of course not. It all comes down to the strength of your immune system. When your immune system is weak your body is more likely to lose the battle with whatever virus ...

You’ve decided to take that promotion, there's a new addition to the family or some other lifestyle change that will mean a few busy weeks, and quite a few missed workouts. Most gym-junkies stress about missing one workout, let alone a week or two. The insipid thought of losing hard-earned strength and muscle or even worse, gaining body fat! It does their heads in. However, sometimes in life these circumstances are unavoidable. Does a week or two of missed training undo all the good work? Well fitness enthusiasts take heart, research shows if people take the right approach, they can maintain their physiques ...

If you haven't already, be sure to read Nutrition Myths that deserve to be squashed! Part-1. Myth: Drinking coffee is harmful to your health Coffee and caffeinated beverages have been blamed for everything from high blood pressure and heart problems to strokes and even cellulite. The fact is, there isn’t one shred of science-based evidence that links coffee to any of these. Fact: An ever-growing amount of scientific research now supports an unlikely concept, coffee is good for you. Several long-term studies on large populations across Europe have confirmed that coffee has a remarkable, beneficial effect on insulin metabolism. For instance, the first was ...

Take a look at these popular myths and the research that squashes them. If you believe any of these myths you maybe sabotaging your capacity to make great improvements. Myth: A high protein intake causes kidney dysfunction/damage. That is, you take a healthy person and put them on a high protein diet, the protein will somehow negatively influence kidney function, damage this organ and promote disease. Fact: Absolutely no data suggests that a high protein intake promotes any type of renal (kidney) dysfunction in healthy people. There aren’t even any studies that suggest this may happen. In fact, there is evidence that ...

1. Low vitamin C levels impair fat loss Not enough vitamin C in the blood stream has been shown to retard fat metabolism. That’s the conclusion of a recent study completed by nutrition researchers Arizona State University - the amount of vitamin C in the blood stream is directly related to fat oxidation and the body’s ability to use fat as a fuel source. This water soluble vitamin can’t be stored in the body. 500mg of vitamin C every day is a simple strategy that may promote better fat loss. 2. Lack of sleep linked to high body fat A lack of sleep ...

Building muscle, shedding body fat, enhancing athletic performance are all by-products of optimum health. Optimum health can only be achieved via an optimum approach to nutrition. To create and maintain optimal health requires a spectrum of nutrients from a variety of nutritional sources. Most bodybuilders tend to eat a restricted variety of foods - their choices revolve around chicken breasts, white rice and green beans. If you are one of these individuals, then you maybe short-circuiting your own progress. Others look for one fix-all nutrient, pill, or supplement to solve their nutritional problems. Don’t be one of these people. Instead, educate yourself, ...