Category Nutrition

Swat Fuel Fat Burners – Superior Products!

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If you are looking for a revolutionary fat burner which provides sustained energy for an entire day and which also works as a potent pre-workout booster, you need to check out 9mm and 9mm+P from Swat Fuel. I am not joking – prepare to be amazed.

I am not easily impressed by sports supplements because there are so many products out there that over-promise and under-deliver. However, I can honestly say that Swat Fuel 9mm and 9mm+P are unique and superior to any other thermogenic fat burners on the market. These products were originally formulated for law enforcement individuals and military personnel to specifically provide sustained stamina and energy which lasts the entire day and does not produce jitters. These products optimize fat metabolism and are excellent for use as pre-workout boosters to maximize your energy and stamina during your lift. Even if you don’t work out, you can count on these powerful formulations to increase energy levels without the usual jitters or crash that many thermogenics cause.

9mm is a powerful thermogenic and pre-workout formula, but if you are trying to lose weight or you want to become ripped, opt for 9mm+P which also contains a natural appetite suppressant.

Prepare to SWEAT LIKE A PIG during your workouts when you take these supplements! Also make sure to hydrate very well when taking either product. Even from the first time I took 9mm, my reaction was one of total surprise. As the sweat poured off me and I noticed that I had laser focus with my lift, I just kept saying, WOW. I was truly blown away, and I continue to be impressed by the fact that this product delivers true to its description.

Every time I take this stuff, I am drenched in sweat about five minutes into my lift. No other thermogenic has ever had this effect on me. What amazes me is that my heart does not race, I do not get the jitters, and my workouts are much more powerful than on the days when I don’t take it.

Go to http://swatfuel.com/solidfuel.aspx to order, and remember to enter discount code 1HOTHAPA for a generous discount at the time of your order. 9mm and 9mm+P

Pregorexia

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nakedpregnantwomanI was utterly shocked when I first learned of this term and could not believe that some pregnant women were willing to endanger the health of their unborn infants as well as their own health in an effort to avoid weight gain. Pregorexia is a psychological condition in which a woman’s obsession with being thin persists during pregnancy. It has the same features that anorexia does, with the stark exception the fact that a developing fetus is also endangered by the restriction in calories and nutrients.

About half of pregnant women will only eat certain foods which they have determined to be thin figure-friendly, while about one-fifth of pregnant women will actively restrict caloric intake. A small percentage of pregnant women will engage in excessive exercise, induce vomiting or take laxatives in an effort to rid themselves of ingested calories. Other pregnant women will binge, which exposes the infant to widely varying levels of nutrients. These erratic behaviors increase the risk of gestational diabetes, post-partum depression, c-section, miscarriage, stillbirth, prematurity, low birth weight and breech delivery, yet these risks fail to deter many women from engaging in them.

More than half of women end up feeling more insecure about their bodies while they are pregnant, and many will harbor such intense fear of gaining weight while pregnant that they will starve themselves or employ some of the methods mentioned earlier. Even breastfeeding behaviors may fall prey to the psychological mechanism of restricting calories. Some women may resort to breastfeeding or pumping for the sole reason of shedding calories, an activity known as “pump purging”.
Pregnant women need to ingest an additional 10% more calories per day, which usually amounts to about 300 extra calories per day. As for ideal weight gain during pregnancy, women of normal weight should expect to gain between 25 to 35 pounds. Women who are overweight should aim for a pregnancy weight gain of 15 to 25 pounds, while obese women should only gain between 11 to 20 pounds.

The number one most important concern a woman should have while she is pregnant is the health of her unborn baby.

My Recipe For Yummy And Competition-Friendly Sweet Potatoes

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Please note that this makes a BIG batch!

INGREDIENTS:

3 pounds sweet potatoes or yams
3 tbsp. olive oil
2 tbsp. balsamic vinegar
1/2 tsp. pure vanilla extract
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1/2 teaspoon ground cloves

Cut the sweet potatoes/yams in cubes (I peel them beforehand if not too lazy) and place in a clean bag. Mix remaining ingredients in a separate bowl. Add mixture to bag, secure opening and shake until potatoes are evenly coated. Place on roasting pan that has been sprayed with non-stick cooking spray.

Bake for 55 minutes at 450 degrees.

Makes 16 3 ounce servings. YamsYUM!

Versatile Lemons

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lemonsWhen I was a child I was obsessed with lemons.  I loved their bright, cheerful yellow color, invigorating aroma and delightful, tart flavor.  In fact, I used to suck on lemon wedges so often that I stripped part of the enamel from my front teeth as a result.  However, I broke that habit long ago, but my love for lemons remained.

Lemons are truly amazing.  Though they have a tart, acidic flavor, they have a powerful alkaline effect on the body and prevent the accumulation of excess acid which can result in rheumatic pain.  Even the oil from lemons has anti-inflammatory properties that, when rubbed into inflamed joints (mix a few drops with 1 teaspoon of almond, jojoba or grapeseed oil), will alleviate pain.

Lemons are packed with citric acid, vitamin C, calcium, magnesium, pectin, bioflavonoids and limonene which support immunity.  The juice of lemons acts as a digestive aid and is a liver cleanser, so regular consumption can act as a very effective weight loss aid.   A few drops of lemon juice added to a meal can aid in digestion and can also help to treat constipation.  Additionally, regular consumption of lemons can help to lower blood cholesterol levels.  If you want a natural breath freshener, you can rinse your mouth out with the juice of one lemon mixed into a glass of tepid water several times a day, or you can chew on a lemon slice after each meal.  The lemon and water mixture can also be employed as a treatment for canker sores.

Individuals who are plagued with frequent acne flare-ups may notice an improvement in the condition of their skin after incorporating lemons into their regular meal plan, since the alkaline nature of lemons can kill the bacteria known to cause acne.  Try drinking a glass of water with a teaspoon of lemon juice in the morning and see if your skin begins to clear up.  Some proponents of the lemon juice cure will drink the juice of half a lemon in a glass of water twice daily and swear by its multiple benefits.  You can also take lemon juice and apply it directly to acne blemishes and leave on overnight.  Another remedy involves mixing equal parts of rosewater and lemon juice, applying to acne-afflicted skin and allowing to sit for 30 minutes, then rinsing off with water.  This can be done twice daily.

If you suffer from corns or callouses, you can make a lemon poultice by placing a lemon slice onto the corn and bandage, or you can apply lemon oil to the corn.  Allow these treatments to sit overnight for best results.  Eczema can also be treated with lemons by adding several drops of lemon oil to one cup of lukewarm water and one tablespoon of honey.  Soak gauze bandages in this mixture and apply to affected area for 30 minutes.  If dandruff or dry scalp conditions plague you, take the juice and apply to the scalp.  Allow to sit for 30 minutes, then shampoo.

There are countless other benefits which lemons offer, but the ones I have mentioned here are my favorites.  I hope you enjoy the benefits of this amazing fruit!

You Truly ARE What You Eat

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you-are-what-you-eatIt’s no secret that fast foods are unhealthy and artery-clogging, but there are impostors which sit on grocery shelves and have people believe they are healthy due to phrases like “Low Fat”, “Good for you”, “Fit ____”, and the list goes on.  I encourage my patients to read EVERY label on food containers while perusing the grocery store shelves and aisles and to become aware of preservatives, sugar, hydrogenated oils, artificial flavors and artificial colorings.

A good general rule to follow is if there are more than five ingredients on a food label, or if there are a bunch of big terms which seem alien and strange to you, chances are that the item has questionable nutritional value and should be avoided.  Over the last few years I have developed such an aversion to packaged foods that as soon as I see a food item in a bag, box or can, I tend to avoid it.

An interesting thing begins happening to people when they completely eliminate sugars and processed foods from their diets.  They experience increased energy, clearer skin, fewer aches and pains, and lower body fat.   If someone has been eating clean for a while and decides to have a sinful treat like pizza, a fast food burger, chips, cake or cookies, he or she will notice a detrimental effect on energy, aches and pains may return, and stubborn pockets of body fat will become more noticeable.  I have seen this in myself and cannot stand it.  What always occurs with me after I have had a couple of glasses of wine, a piece of cake, or greasy foods is that my digestion is completely thrown off whack and I feel sluggish and achy.  In other words, these heavier foods make me feel heavy and tired, while clean, light, fresh foods make me feel energized.

I understand that it can be challenging to find the time to eat whole foods each day, but I am telling you that it is well worth it if you intend to take control of poor eating habits and possibly even reverse disease processes in your body.  Give it a try…you will probably love it.

Supplements Women Need

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Find original post at:  http://www.rxmuscle.com/rx-girl-articles/7082-supplements-women-need.html

Natural Woman

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.

Healthy Breakfast Ideas

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Healthy Breakfasts

Healthy Breakfast Ideas

 

I am definitely one of those people who stresses the importance of eating breakfast each morning.  In fact, I cannot imagine starting my day without healthy foods to provide fuel so that I can hit each morning full force, especially since I am not much of a morning person.  I recognize the fact that many people do not have a clue as to what to eat and what is healthy.  As a response to this, I have compiled a list of healthy breakfast meals which will provide balanced nutrition and give you the energy you need to tackle the day full force.

 

Old-Fashioned Oats, Fruit and Egg Whites:  Take 1/3 cup old-fashioned rolled oats or steel cut oats and add 2/3 cup water in a saucepan.  Cook on medium heat for three minutes.  Transfer to bowl and add a dash of cinnamon, 1 teaspoon unsalted nuts (slivered blanched almonds are my favorite here), and ¼ cup fresh blueberries or raspberries or ½ of a sliced banana.    If you must have sweetener, either use one packet of sucralose or stevia, or add ½ teaspoon of agave nectar.  Another great variation is to take 1/3 of a chopped apple and add it to the oatmeal as it is cooking. 

 

Nonfat Greek Yogurt With Nuts, Fruit and Granola:  Place 1 cup of nonfat Greek yogurt in a bowl (Fage is my favorite brand due to its nutritional value, texture and flavor).  Add ¼ cup of high protein granola, 1 teaspoon of nuts and ¼ cup of fresh berries. 

 

P28 Bread With Peanut or Almond Butter:  Take 2 slices of P28 Bread or a whole P28 Bagel (www.highproteinbread.com) and lightly toast.  Remove from toaster and spread 1-1/2 tablespoons of UNSWEETENED peanut butter or almond butter (FYI P28 now makes incredible high protein nut spreads!) on top. 

 

Eggs and P28 Toast:  Scramble 4 egg whites in pan.  Toast one slice of P28 Bread.  Once eggs are cooked, place on top of toast and add 1 teaspoon of tomato salsa. 

 

Protein Egg Wrap:  Take a low carb wheat wrap or a P28 Flatbread and fill with three scrambled egg whites, 1 ounce of fat free feta cheese and 1 teaspoon of salsa.

 

Cottage Cheese, Fruit and Nuts:  Scoop 1 cup of lowfat cottage cheese into bowl and add ¼ cup fresh fruit and 1 teaspoon of chopped nuts. 

 

Asian Egg and Tofu Scramble with Rice:  Take 7 ounces of firm tofu (this is half a cube of Hinoichi brand tofu) and mash with fork.  Add three egg whites, dash of garlic powder and black pepper and mix.  Cook in pan with nonstick spray until done, then serve over 1/3 to ½ cup of brown rice.

 

Protein Pancakes:  Mix 3 egg whites with 1 scoop protein powder of your choice and 1 tablespoon of unsweetened almond milk.  Cook in pan which has been sprayed with nonstick cooking spray on low to medium heat for 3 minutes on each side.  Serve topped with fresh fruit and agave nectar or maple syrup if desired. 

 

Homemade Protein Bars:  Here is a great recipe which IFBB Bikini Pro Natalie Pennington developed.

No-Bake Protein Bars
Ready in 40 minutes • Makes 6 servings

  • 2 cups quick cook oats
  • 1/2 cup natural peanut butter
  • 4 scoops vanilla protein powder
  • 1 tbsp ground flaxseed
  • 1/2 cup water
  1. Line a loaf dish with parchment paper.
  2. Using clean hands, kneed all ingredients in a large prep bowl.
  3. Spread dough into dish or pan, pressing down to flatten. Use a spatula smooth out the surface. Freeze for 30 minutes. Cut into six large bars. Serve and refrigerate the rest.

Optional ingredients:

  • 1 tsp cocoa powder (add it in the mix)
  • dried fruit
  • raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)

Nutrients per serving: Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2

Thin Hair? Eat More Protein!

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Hair PicIt is normal to lose some hair each day since hair loss is part of the normal growth cycle.  A normal rate of loss is 50 to 100 strands each day, so a loss of more than this range could signal health issues which must be investigated by a physician.  Common causes of hair loss include surgery, medications, illness or trauma and are often temporary.

However, I know that many people don’t suffer from excessive hair loss but simply lament the fact that they have thin, limp, lifeless hair.  For these people I always advise them to practice proper nutrition which supplies all the vitamins and minerals they may be lacking in.  I also advise them to avoid overstyling hair and to use hair treatments which replenish dry, brittle, and overprocessed hair.  But the number one most important recommendation I have is to EAT MORE PROTEIN!

When you consume insufficient amounts of protein, your body shifts hair growth into the resting phase which halts growth.  Basically, low protein intake equals starving your hair (not to mention your entire body).  I have had patients approach me for advice on what to do about their thin hair and I always tell them to crank up their protein intake.  Every patient who has heeded my advice has returned to me two to four months later ecstatic because they have noticed that their hair is growing faster, has become thicker and appears healthier.

Though I have always been blessed with a mane of thick, straight hair I also experienced a surge in hair growth right after I began competing four years ago.  In August of 2009 I went from ingesting about 70 grams of protein a day to a range of 120 to 170 grams per day.  Then in January of 2010 I did a stupid thing and shaved off too much hair from my neckline, leaving a one inch arc of shorn hair around the nape of my neck.  I figured I had to wait forever for it to grow out.  By July of 2010 the area I had mistakenly shaven had grown EIGHT INCHES.  That’s more than one inch per month, while a human’s average monthly hair growth is one-half inch.  It was amazing to me and proof of protein’s effects on cell growth.  Of course I did sort of feel like a freak of nature over this insanely rapid rate of hair growth!

My hair growth has stabilized somewhat since then and now grows at about an inch per month with a daily protein intake of 120 to 140 grams of protein per day.  My hair is thicker, shinier, and has become even more of a pain to deal with than ever before (and I have always had long hair).  The color has even deepened (with the exception of those evil gray hairs that lurk on the crown of my head) and I have developed more of a natural wave.

In summary, I attribute the health of my hair to the following:

  • High Protein Intake
  • Balanced diet
  • Biotin supplementation
  • Fish oil and flaxseed oil
  • CLA
  • Minimal heat styling (I always let my hair air-dry and only style it for photo shoots and competitions)
  • Regular conditioning treatments
  • Regular trims (now I have no choice but to get regular trims because my stylist layered my hair, which I LOVE)

 

Boost your protein intake and you will soon reap the rewards of thick, luscious hair!