Category General

Why You Should Add Curcumin To Your Diet

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Originally published on mensphysique.com on Sunday, 09 December 2012. The original post was published with white text on white background, so the only way to read it on the site is to highlight the text. To make things easier for everyone, I have copied and pasted the article here for you to read.

http://www.rxmuscle.com/blogs/the-lab-supplement-school/7143-why-you-should-add-curcumin-to-your-diet.html
Curcumin diagram
Antioxidants have become a hot topic in combating disease in recent years, and the list of these substances has grown thanks to extensive research which has been conducted and disseminated to the public. A particularly powerful antioxidant is curcumin. Curcumin, an extract which is derived from turmeric, has been used in Asian curries for many centuries and has also been used for treatment of arthritis and other health conditions. Only recently has curcumin received attention from the United States regarding its remarkable benefits as a potent antioxidant.

Perhaps the most exciting potential benefit of curcumin is that it may help to prevent and treat cancer by inhibiting cancer cell growth and the growth of blood vessels which feed into tumors. There is some speculation that curcumin can prevent cancer cells from multiplying and is also capable of causing self-destruction of cancer cells. As if this wasn’t enough, there is a possibility that curcumin may prevent Alzheimer’s Disease by decreasing the accumulation of amyloid which characterizes this disease.

Here is a list of other benefits which curcumin confers:
· Accelerates wound healing
· Acts as a cleanser for the liver
· Regulates metabolism and assists in weight loss
· Reduces LDL cholesterol and raises HDL levels
· Decreases severity of inflammatory skin disorders such as psoriasis
· Acts as a natural painkiller

If these reasons are not enough to compel you to add curcumin supplementation into your meal plans, consider the fact that curcumin reduced the COX-2 enzyme in the body, thus decreasing the pain and swelling of arthritis. In fact, recent studies revealed that curcumin was even more effective than ibuprofen (Motrin, Advil) in its anti-inflammatory effects. One particular study in Italy which was conducted on 50 patients, all of whom had confirmed knee osteoarthritis, found a 58 percent decrease in reported overall pain and stiffness as well as an improvement in physical functioning among the curcumin group versus the control group.
Curcumin bottle
How To Take Curcumin
Some individuals may prefer to ingest curcumin in the form of straight turmeric powder which can be added to meals or tea. However, I prefer to take curcumin in capsule form. If you opt for the capsule version, look for formulations which contain piperine, or black pepper extract. Piperine augments the gastrointestinal absorption of curcumin. Recommended daily dosage is 400 to 600 milligrams per day. For acute flare-ups of arthritis or other musculoskeletal pain, you can double the dosage until the acute phase abates.

Supplements Women Need

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Originally published on RxGirl on Friday, 30 November 2012. The original post was published with white text on white background, so the only way to read it on the site is to highlight the text. To make things easier for everyone, I have copied and pasted the article here for you to read.

http://www.rxmuscle.com/rx-girl-articles/7082-supplements-women-need.html
Supps for women
The number of nutritional supplements which are available today can be pretty intimidating to those who are not familiar with the benefits which they confer on those who take them. If you also consider the performance supplements which are marketed to fitness-minded individuals, and which are marketed mostly to men, women are often left bewildered. Since it is my aim to address the issues of women in this article, I will not discuss general supplements such as multivitamins, CLA, fish oil, CoQ10 or the like. Rather, I will focus on supplements which have demonstrated efficacy in treating female-specific woes.

Biotin: This substance promotes growth of healthy hair and nails and is something I have taken daily for many years. Though I have horribly thin nails (and continue to suffer from them despite biotin), my hair has actually gotten considerably thicker in the past ten years, and I honestly believe that biotin has played a large role with respect to my hair health. Another great benefit of biotin is the demonstrated effect it has on regulation of blood glucose. I recommend taking the maximum dose possible, 5,000 micrograms per day.

Calcium: Calcium is a mineral which is a critical component of bone health. There are three mistakes I see people making when taking this supplement:
1. Taking it without Vitamin D or magnesium – Both Vitamin D and magnesium must be present in order for the body to be able to absorb calcium.
2. Taking it on an empty stomach – Calcium is best absorbed when taken with food.
3. Taking large doses at one time – The body is unable to absorb much more than 500 milligrams of calcium at one time. Since the general daily dose in women of childbearing age is 1,000 mg, supplementation should be broken up into 2 doses of 500 milligrams each per day.

DHEA: Dehydroepiandrosterone (DHEA) is a precursor hormone which is produced in the adrenal glands which is later converted to sex hormones such as estrogen and testosterone. Levels of DHEA fall with advancing age and can also decline as a result of exposure to stress. Signs of declining DHEA include stress, fatigue, memory loss, depression, dry skin, and decreased libido. Women are struggling with infertility may also find that DHEA will increase their fertility by promoting hormonal balance and ovulation. I generally feel that any woman over the age of 35 would benefit from supplementation with DHEA at 5 to 15 milligrams per day.

Folic Acid: Many women are aware that supplementation with folic acid decreases the risk of neural tube defects in a developing fetus, but not many know that folic acid has been proven to lower blood pressure in women and prevent development of hypertension. A daily dose of 800 micrograms is advised.
ALA: Alpha lipoic acid, or ALA for short, is effective in regulating blood glucose, optimizing carbohydrate consumption and reducing sugar cravings. Effective dose ranges are between 100 to 200 milligrams, taken two to three times daily.

Chromium Picolinate: Chromium picolinate can decrease sugar cravings and is effective at regulating blood glucose. A dose of 200 micrograms three times daily is optimal.

Vanadyl Sulfate: This is another supplement which can curb sugar cravings. Take 10 milligrams three times daily.

Phosphatidylserine Complex: This supplement supports the adrenal glands during stressful times. Those with poorly functioning adrenal glands should not take this supplement. A daily dose of 200 milligrams taken earlier in the day is recommended.

Melatonin: Melatonin is well known for its effectiveness in balancing out sleep patterns and treating insomnia. This is due to the fact that it reduces cortisol levels (cortisol is known as the stress hormone). Women who suffer from infertility should not take this as it can aggravate the condition. Start with 0.5 milligrams shortly before bedtime and slowly increase the dose by 0.5 mg increments ever few days until you get the desired effect. Do not take more than 5 mg in a dose. Some experts recommend that melatonin only be taken in the short term for isolated insomnia bouts.
Natural Woman
B-Complex – B-complex formulations consist of the following: B complex capsule contains the following vitamins: folic acid, thiamine (B1), riboflavin (B2), niacin (B3),panthothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12) and biotin. This complex supports memory, improves mood, decreases anxiety and combats the effects of stress. It also boosts metabolism, thus increasing energy. I have encountered remarkable responses to B-complex in people who have suffered from depression and who did not respond to prescription antidepressants. I recommend 100 mg per day.

GLA: Gamma-linoleic acid can be very effective in treating the symptoms of PMS, such as menstrual cramps and breast tenderness, especially when taken in tandem with magnesium and vitamin B6. Take 500 to 1,000 milligrams per day.

Magnesium Glycinate: This is a highly bioavailable form of magnesium which helps not only with PMS but also with hot flashes which some menopausal women experience. Recommended dosage is 250 milligrams one to three times daily, and should be taken with food.

Vitamin B6: Vitamin B6 is effective in mellowing the symptoms of PMS, menopause, and morning sickness associated with early pregnancy. It is also effective for depression, acne, and bladder inflammation. Take between 50 to 600 milligrams per day in two to three divided doses.

Cranberry Extract: This is an excellent supplement for good urinary tract health, as it renders the inner bladder walls slippery so that bacteria are unable to adhere to them. Any women who have recurrent bladder infections should take this supplement at a daily dosage of 400 to 500 milligrams.

Diindolylmethane: This extract is found in cruceiferous vegetables such as broccoli and cauliflower and supports healthy estrogen metabolism by optimizing breakdown of excess estrogen. A great formula is DIM-Plus by Nature’s Way. Take two capsules per day.

Emotional Eating

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Originally published on RxGirl.com on Monday, 12 November 2012. The original post was published with white text on white background, so the only way to read it on the site is to highlight the text. To make things easier for everyone, I have copied and pasted the article here for you to read.

http://www.rxmuscle.com/rx-girl-articles/6941-emotional-eating.html

emotional-eating ice creamRather than discuss well-known emotional eating disorders such as bulimia, I will concentrate on binge eating which many women engage in from time to time. It is important to recognize this behavior if it becomes a regular pattern, because frequent emotional eating warrants a diagnosis of binge eating disorder and requires treatment and intervention.

Binge eating is characterized by eating compulsively to cope with negative emotions and stressful situations. A binge eater is rarely hungry when she begins to eat and will continue to eat well after she is full. Such episodes can last for up to two hours or can occur off and on throughout the day. The binger feels guilty both during and after the episode, but will not attempt to counteract it by fasting, taking laxatives, vomiting, fasting or over-exercising. A strong lack of self-control as well as feelings of shame will accompany this behavior pattern. There is a strong association between binge eating and depression. Binge eating is also driven by social components such as social pressure to be thin, emotional and sexual abuse, parental criticism of a child’s weight, and the use of food as reward or punishment.

Food cravings are usually the strongest when you are in emotional crisis. You may reach for food for comfort or to serve as a distraction. Consider the following highly stressful events and think about whether you reached for comfort foods during such times:

· Financial problems
· Health problems
· Work issues
· Relationship issues
· Fatigue
· Family issues

Though some people will lose their appetites when stressed and will refrain from eating, many others will engage in impulsive eating in an effort to deal with negative emotions. This may be relatively harmless if such emotional eating occurs on a very rare occasion, but becomes a serious problem when it is used as the only coping mechanism for stressful situations or negative emotions. Just bear in mind that if you have a rare moment of weakness, it is important to recognize it as just that and to prevent yourself from spiraling into excessive feelings of guilt over the incident. If you engage in an episode of emotional eating, learn to forgive yourself and have a fresh start the following day.

Why We Engage in Emotional Eating

What occurs almost invariably when we eat emotionally is that we turn to cookies, cakes, candy, fried foods and breads rather than to healthy foods. There is a biochemical basis for such behavior. Carbohydrates which are high in sugar or fat release dopamine in our brains which in turn stimulates the brain’s pleasure center, creating a sense of euphoria. These foods are usually associated with pleasurable memories, such as cake which you may have looked forward to on your birthday, or macaroni and cheese as a treat after school when you were a child.

Food can also serve as a happy distraction from conflict or stressful events by stimulating the aforementioned pleasure centers. What will frequently occur is that an excessive amount of these foods will be consumed. However, if you remain aware of such automatic connections between food and mood and realize when you are eating for reasons other than hunger, you can break this cycle and get back on track with healthy eating habits which are associated with true hunger.

How To Combat Emotional Eating

· Keep a food diary. Get in the habit of writing down everything you eat and drink, including the quantity, the times at which you eat, your emotional state while eating the meal, and your level of hunger. By doing this you may see patterns which will reveal your emotional relationship with food.

· Remove tempting foods. Avoid stocking comfort foods in your home if you find that they are difficult to resist. And by all means avoid making trips to the grocery store if your emotions are spiraling out of control!

· Practice stress management. Yoga, meditation, and relaxation techniques are effective methods of managing your stress.

· Determine whether you are truly hungry. Many times people may believe they are hungry when in reality they are actually emotionally distraught and desperately searching for a way to defuse such emotions.

· Make sure you consume adequate calories. Individuals who are trying to lose weight will often restrict their calorie intake too much, and will turn to the same foods in an effort to remain on track without rewarding themselves with an occasional treat. Adding variety to your meal plan will also help to keep you on track.
Emotional_Eating cake
· Distract yourself. If you get an urge to snack when you aren’t truly hungry, distract yourself by watching a movie, calling a friend, reading, listening to music, or taking a walk.

· Consume healthy snacks. If an urge to snack between meals strikes, choose a low-calorie snack such as vegetables with seasoned nonfat Greek yogurt, fresh fruit, low fat cottage cheese or rice cakes.

· Get enough sleep. Getting enough sleep is an important component in decreasing cravings for comfort foods.

· Eat at regular intervals. Consume smaller meals every three to four hours to keep you from feeling hungry or deprived.

· Focus on the experience of eating. Learn to eat in a mindful manner, in which you pay attention to your meal and only your meal. Become aware of the sensations associated with eating.

· Reward yourself. It is both physically and emotionally unhealthy to practice excessive calorie restriction for prolonged periods. Allow yourself to have a favorite food or meal once each week.

· Connect with your emotions. When a food craving hits during an emotional time, write down the emotions you are experiencing, such as sadness, loneliness or anger.

· Seek professional help if emotional eating is frequent. There are countless support groups which you can join which will help you to develop insight as well as the skills to avoid engaging in such behavior.

High Fructose Corn Syrup

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Originally published on mensphysique.com on Monday, 01 October 2012

http://www.rxmuscle.com/blogs/the-lab-supplement-school/6661-high-fructose-corn-syrup.html
Corn Syrup
Corn sugar, or high-fructose corn syrup (HFCS) as it is more commonly called, is the most common sweetener which is used in processed foods and beverages. In fact, HFCS comprises more than 40 percent of caloric sweeteners added to foods and beverages and is the sole caloric sweetener in soft drinks in the United States. It is adored by the food industry because it is extremely sweet, incredibly cheap, easy to transport and keeps foods moist. Like its chemical cousin table sugar (sucrose), it has raised eyebrows in the research world and prompted a growing body of studies which examine the manner in which the body processes it. The general consensus is that consumption of large quantities of any type of sugar is closely linked to dental cavities, obesity, malnutrition, and increased triglycerides. One study which was published in Metabolism Journal discovered that individuals who drank a beverage sweetened with HFCS had fructose blood levels five grams higher than those consuming a beverage sweetened with table sugar. This may not seem like much, but when you consider the cumulative effects, HFCS becomes a much more insidious dietary villain.

Fructose and GlucoseLet’s examine the composition of HFCS. This substance contains from 43 to 55 percent fructose with the remainder as glucose. In contrast, sucrose is 50 percent fructose and 50 percent glucose. Both are quite similar except when it comes to chemical bonds. When HFCS is made from cornstarch, the fructose molecules are not bound to other sugar molecules, while with sucrose, every fructose molecule is bound to a glucose molecule. When sucrose is ingested, it must undergo an extra metabolic step before the body can use it. With HFCS, the body reacts to the fructose readily. The problem is that fructose has no effect on glucose levels and insulin release (in other words, it skips glycolysis) and thus will not trigger the release of leptin (the hormone which signals your body to stop eating when it is full) nor create a feeling of satiety. This can lead to a higher caloric intake with a corresponding body weight increase. Basically, HFCS tricks the body into thinking it’s hungry when it may already be full.

Foods Containing Large Levels of HFCS
· Regular soft drinks
· Salad dressings
· Breakfast cereals
· Frozen yogurts
· Canned soups
· Canned fruits (if not in their own juice)
· Jarred and canned pasta sauces
· Bread
· Fruit-flavored yogurts
· Pancake syrups fruit juice and fruit drinks
· Popsicles
· Ketchup and barbecue sauces

Make sure to check ingredient listings, especially with the foods listed above, and try to avoid HFCS whenever possible.

Protein Denaturing And What It Means For You

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Originally published on mensphysique.com on Wednesday, 05 September 2012

http://www.rxmuscle.com/blogs/the-lab-supplement-school/6456-protein-denaturing-and-what-it-means-for-you.html

protein denaturing
Proteins are comprised of amino acids arranged like beads on a string (primary structure) which are then folded upon themselves by means of hydrogen bonds (secondary, tertiary and quaternary structures). This intricate folding can be very complex, conferring specificity which defines a protein’s biological activity. If such higher structures are disrupted, such as by temperature extremes, altered salt concentration or changes in pH, a protein’s biological activity can be reduced or completely obliterated.

When most proteins are heated beyond 41 degrees Celsius (105.8 degrees Fahrenheit), the bonds are broken, thus resulting in denaturing of proteins. When you consider the fact that normal body temperature is 37 degrees Celsius or 98.6 degrees Fahrenheit, not much heat is required to break down a protein. Most stoves have broiling air temperatures up to 500 degrees Fahrenheit, with the surface temperatures of food reaching higher temperatures as a result of direct radiation from the heating elements. In essence, normal cooking practices heat proteins well above the temperatures at which they become denatured.

In addition to denaturing, cooking temperatures can cause cross-linking of some proteins, best exemplified by hardening of bread or eggs during the cooking process. This reduces the digestibility of the proteins, but it is important to consider that the majority of those proteins is absorbed and utilized by the body. Most whey protein has been processed at temperatures exceeding 160 degrees Fahrenheit or 72 degrees Celsius, qualifying it as hydrolyzed protein. However, despite the fact that the peptide bonds in the protein are broken during pasteurization, denatured protein still contains all of the amino acids that are found in unhydrolyzed protein and which provide the building blocks for muscle.

What this translates to is the fact that there is still nutritional benefit to be gained from denatured protein despite the argument by some that such proteins are useless. During the critical post-workout window, the body needs protein in order to repair and build muscle. Most of this is absorbed and utilized by the body, with a small portion excreted as waste which is often characterized by a particularly pungent “protein bomb” odor.

Why have I brought up the subject of denatured protein? Because I have heard people argue that hydrolyzed whey protein is useless because it is not bioactive. It seems to me that the considerable muscle mass found on individuals who ingest large amounts of whey protein flies directly in the face of such a short-sided argument. Furthermore, I do not believe that the baking process to which whey protein used in high protein breads is subjected poses any greater risks on the constituent amino acids themselves since they are already hydrolyzed to begin with. Until I see an individual who shows no increase in muscle mass despite proper weight training and sufficient protein intake which relies heavily on whey protein sources, I will continue to hail hydrolyzed whey protein as an excellent source of protein for those who are trying to gain muscle.

Great Bombshell Poster From Team U 2013 When I Went Pro

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bombshell TU

The titles here aren’t completely correct here. I was the Over 35 B Champion as well, with a First Place finish to complement my Over 40 B First Place finish and my Overall Title in Over 40, but because I had already won my Pro Card, Second Place finisher Lindsay Oxford got her Pro Card as well. I guess that is why they decided to make it sound like Lindsay Oxford had won her class.

Should You Be Afraid Of Water Bottles And Cans?

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Originally published on mensphysique.com on Sunday, 15 July 2012
cans_plastic
http://www.rxmuscle.com/blogs/the-lab-supplement-school/6078-should-you-be-afraid-of-water-bottles-and-cans.html

Unless you have been living under a rock you have heard about the concern over human exposure to Bisphenol A, also referred to as BPA. BPA is an organic compound (chemical formula (CH3)2C(C6H4OH)2 ) which is a colorless solid used to confer hardness to polycarbonate plastic. It is also used in epoxy resins to create and antibacterial coating in the lining of metal cans which are used in the food industry. BPA can leech from containers into the foods they hold and become ingested by individuals when those food items are consumed.

What makes BPA a concern for people is the fact that it is a weak endocrine disruptor which mimics estrogen and has substantial negative side effects on health. A U.S. Government sponsored review of the scientific literature on BPA was conducted in 2006, resulting in the following statement:”BPA at concentrations found in the human body is associated with organizational changes in the prostate, breast, testis, mammary glands, body size, brain structure and chemistry, and behavior of laboratory animals.” I don’t know about you, but such a conclusion is terrifying to me and enough to keep me invested in using containers made of stainless steel, glass, and BPA-free plastic for the rest of my life.

The Centers for Disease Control (CDC) reported that approximately 93% of Americans have detectable levels of BPA in their bodies. Even at low doses, BPA causes diabetes, heart disease, reproductive issues, breast and prostate cancer, low sperm count, altered brain development and obesity. When one considers the long-term exposure to which most of us have been subjected, the implications become staggering and quite disconcerting.

Diseases Linked to BPA Exposure

HEART DISEASE – Data from the National Health and Nutrition Examination Surveys discovered that men with the highest levels of BPA exposure (measured through urinary samples) were 10% more likely to develop heart disease. It is believed that BPA suppresses a hormone which has a protective effect against heart attacks, oxidative stress, and damage to blood vessels.

DIABETES AND OBESITY – BPA causes an increase in insulin release from the pancreas which causes a reduction in the body’s ability to utilize fat, thus increasing the risk for both diabetes and obesity.

THYROID FUNCTION – BPA has been shown to bind to thyroid hormone receptors, thus disrupting normal thyroid function.

NEUROLOGICAL DAMAGE – Numerous research studies on different animal models have determined that low-dose BPA maternal exposure causes long-term neurobehavioral development in developing fetuses, interfering with brain cell connections vital to memory, attention and mood. Furthermore, BPA potentiates, or boosts, central dopaminergic systems, creating increased sensitivity to drug-abuse induced reward effects.

INTESTINAL DAMAGE – BPA can damage intestinal lining, causing “leaky gut syndrome”. This interferes with the gut’s ability to block toxins and bacteria from entering the body.

INFERTILITY – Chronic exposure to low doses of BPA can impair the growth and function of the egg cells which are involved in ovulation due to the fact that it binds to receptors in the cells which are designed to bind with estrogen.

ERECTILE DYSFUNCTION – A 2009 study conducted on over 200 Chinese workers in BPA factories found that those men were four times more likely to have erectile dysfunction and seven times more likely to have problems with ejaculation.

CANCER – BPA is capable of inducing neoplastic transformation in human breast epithelial cells and has also been found to reduce sensitivity to chemotherapy treatment of specific tumors.

Where BPA Lurks

BPA is far more pervasive than you may ever imagine. Here is a list of items which have been found to contain BPA:

· Water bottles
· Food cans
· Soda cans
· Infant formula
· Wine and Beer (due to fermentation in BPA resin lined vats)
· Recycled paper (including toilet paper)
· CDs
· Baby bottles
· Dental fillings
· Plastic cups
· Hard plastic 5-gallon drinking water bottles
· Credit card receipts at gas stations
· Plastic food storage containers

The Centers for Disease Control have conducted numerous studies which have detected BPA in the urine of over 90% of adults and children tested. Another study which was conducted in 2009 revealed that drinking from plastic water bottles almost doubled urinary BPA levels. Yet another study examined subjects who consumed canned soup during one test period and fresh soup during another test period. After only five days the participants consuming the canned soup had an increase in urinary BPA levels of 1221% compared to those consuming fresh soup.

Guidelines to Minimizing BPA Exposure
Fortunately a large number of food storage containers can now be found which utilize stainless steel, glass and BPA-free plastics. In fact many shaker cups are now being constructed from BPA-free plastic. A handful of bodybuilders who still incorporate canned tuna into their meal plans have the option of purchasing their tuna in foil pouches instead of cans which are lined with BPA.

I realize that the following list is rather comprehensive, so it is up to you to decide how aggressively you would like to minimize BPA exposure.

· Do not drink out of plastic water bottles unless they are BPA-free.
· Replace plastic storage containers with those made of stainless steel, glass, ceramic or paper. If you must use plastic, look for resin identification codes (the number on the underside of containers) 4, 5, 1 or 2. Make sure to avoid containers marked with 7, as these almost invariably contain BPA.
· Avoid purchasing food and beverages which are packaged in cans.
· Wrap sandwiches in paper or cloth.
· Do not drink soda from a can.
· Avoid purchasing recycled toilet paper or paper products.
· Never heat food in plastic or place warm or hot food into plastic containers, bags, or cling wraps.
· Do not put plastic items in dishwasher.
· Avoid contact between acidic or fatty foods and plastic.
· Use metal eating utensils.
· Purchase reusable water bottles and shaker cups which are labeled BPA-free.
· Buy glass appliances whenever possible. (eg: blenders)
· Replace plastic coffee filters with ceramic or metal ones
· If you use a French press for coffee, make sure it is all metal and glass with no plastic parts.
· Wash hands after touching cash register receipts or money.