Proud To Be A MitoXcell Ambassador!

If you follow me on Instagram or Facebook, you have probably seen my posts about MitoXcell products. I am particularly fond of the original MitoXcell blend which I have every day, and which I swear by for peak performance and recovery as well as optimal cellular health.

Please check out my ambassador profile on the MitoXcell website!

Stacey Naito

I strongly encourage everyone to try MitoXcell products! Go to http://www.MitoXcell.com to shop, and be sure to enter my discount code at checkout for 25% off your order!

Discount code: NAITO25

Let Your Slow Cooker Do All The Work

crock-potThere is a funny story about how I acquired my first slow cooker, and one which resulted in some resistance to using it for a number of years. I was living with a boyfriend who thought it would be a brilliant idea to give me a Crock Pot for Christmas that year. I am sure many of you know what a faux pas that was! I was so pissed that I refused to even unpack the item for several months, then finally relented and used it. I actually loved the convenience it afforded me, especially since I was expected to cook dinner for my man on a nightly basis. I made stews, soups, chicken, jambalaya, and didn’t have to make much of an effort to create these wonderful home-cooked meals.

Thankfully my resistance to using a slow cooker has passed over the years. Whenever I use my slow cooker I am always rewarded with moist, perfectly cooked meat with minimal effort. It’s a snap to throw meat into the slow cooker, add liquid, chopped veggies and seasonings, then allow the cooker to do its thing from 4 to 10 hours while I go about my day. I still prefer the awesome char that comes from broiling or grilling, but with my crazy schedule, it is often impossible to find the time to employ those cooking methods. So if you’re one of those people who never seems to have time to cook, but you prefer home-cooked meals, consider using a slow cooker.

One thing I have noticed is that whenever I cook chicken breast in the slow cooker, it tends to taste the same no matter what seasonings I use. At some point I may try a brine or marinade and put the mixture in the fridge overnight to infuse the meat with flavor, then cook it with the slow cooker the following day. Once I figure out a good prep mixture, I will share the recipe on my blogsite.

There is a favorite recipe which I have for beef (particularly beef shortribs) which is absolutely delicious and incredibly simple. Cover the entire surface of the beef shortribs or roast with medium grind black pepper and rub into meat, then place into slow cooker. Chop green onions to make 1/4 cup and one shallot then set aside. Mix 1/3 cup olive oil, 1/4 cup red wine vinegar, 1/3 cup water and 1 clove crushed garlic in a bowl, then add the green onions and shallots. Pour mixture over beef, place lid on cooker and cook for 8 to 10 hours.

You can even cook a whole chicken in the slow cooker with little effort. Simply season the bird, place in the slow cooker, add chopped vegetables, water, olive oil, garlic cloves, lemon juice and set the cooker on high heat for 4 to 6 hours. If you’re really pressed for time, you can set a rice cooker to cook brown rice so that both dishes are completely ready for you when you get home.

If you don’t have a slow cooker, you can purchase one for as little as $30 (get at least a 3 quart size). I have the 6 quart cooker which allows me to cook whole roasts and whole chickens without an issue. These gems also last a good, long time. The one that my old boyfriend gave me lasted twenty years before I had to replace it with a new model. Slow cookers will simplify your life in the kitchen!

In Search Of The Magic Pill

As a physician and fitness professional, I regularly evaluate people who want to lose weight and have often been asked if I can prescribe a weight loss aid such as phentermine, or place them on the HCG diet. I am staunchly opposed to medications and fad diets, and will never promote or prescribe them. Though I know that upsets some people, I refuse to compromise my strong beliefs and allow a patient or client to bully me.

Despite the fact that there is increasing awareness of proper nutrition, there are still plenty of people who make a habit of consuming foods which contain large amounts of fat, hidden sugar and salt, and preservatives.  Quite often the portions consumed at one sitting are so large that the body ends up in storage mode which can lead to weight gain.  By becoming aware of the value of nutrient-dense foods and re-patterning one’s eating habits so that such foods form the foundation of a daily meal plan, long-term weight loss and maintenance of a healthy weight can be accomplished. 

However, the media pushes “quick fixes” by promoting severe caloric restriction and plans which are nutritionally unbalanced, thus creating a state of malnutrition.  Fad diets such as the HCG diet are NOT HEALTHY, plain and simple. I don’t care how many of you want to argue against that, I am digging my heels in on this one. Any diet which requires an interval of time in which 500 calories are consumed daily is just plain stupid. That is, unless you want to trigger massive rebound weight gain.

It doesn’t get much better when looking at the weight loss pills which are available either.  Many of those products can have deleterious adverse effects and should be taken with caution, if at all.  The only exception I make is with thermogenics, which, if used properly, can serve as an effective aid in weight loss. And what about raspberry ketones, L-carnitine, and CLA? They are all great for AIDING in weight loss, but none of those supplements alone can melt away fat or offset a piss-poor diet.

The best “magic pill” doesn’t even exist. So I suggest you take a more realistic view of your daily habits and commit yourself to CHANGING THEM if they are unhealthy. Throw out processed foods, sugar, and avoid drinking alcohol on a daily basis. Pack your kitchen with nutrient-dense foods, drink plenty of water, don’t skip meals, and get plenty of sleep.

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Musings From A Happy Half-Centurian

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Now that I have been in the 50 zone for a few months, I can honestly say that I actually like it! Here are a few reasons why I am completely comfortable with being 50 years old…

* I still get carded. In fact, I have been asked for ID when purchasing alcohol more frequently now than a year ago. And it’s not because I am purchasing booze with more frequency either. I have even gotten carded while with younger friends who did NOT get carded. It’s bizarre and very cool.

* I can still rock an outfit and not only be a head-turner, but a neck-BREAKER. Gotta have goals!

* I can take care of myself and don’t panic if I am faced with a challenge. However, I am completely grateful when someone comes to my aid or shows concern for my welfare. I am so blessed to have wonderful, true friends who have my back as much as I have theirs!

* I can usually discern very quickly which opportunities and situations are legit and which ones are a waste of my time. With age comes wisdom, and my gut instinct has proven consistently to be a foolproof guardian.

* I don’t wait for things to happen…I MAKE them happen. When I was younger, I had a tendency to put more faith in others coming through for me. Over the past few years, I have adopted the attitude that I can only depend on myself, so I have pushed myself to become a solo mover and shaker. It’s pretty tough navigating alone, but at least I trust the person at the helm!

* I trust that time will always makes things unfold organically. This makes struggling through difficult times much more manageable. I know that situations will always come to a resolution eventually. Whenever I have any doubt, I think of what my grandmother used to tell my mom and her siblings when times were rough: “Don’t worry, after bad comes good.” What a wise woman.

* I no longer care if someone has a problem with me sporting a miniskirt, a bikini, or a curve-hugging dress. My thought is, I still have it, and I have every intention of flaunting it. Sorry if that offends some people, but the folks who have a problem with such attire can’t take away my resolve to celebrate what I have worked so hard to maintain.

* I realize that life isn’t over just because I hit a certain chronological marker. If anything, I am just getting started!

My Shake And Bake Sweet Potatoes Recipe

You can use either sweet potatoes or yams for this clean and delicious recipe! I used to make very large batches when I was still competing, and think this recipe and the yield are perfect for those who do their food prep ahead of time. I don’t peel the potatoes beforehand but you can certainly do so if you wish.

DR. NAITO’S SHAKE AND BAKE SWEET POTATOES

Preheat oven to 450 degrees Fahrenheit.

INGREDIENTS:
5 pounds sweet potatoes or yams, washed and cut into one-inch sections
Potatoes in bag
1/2 cup olive oil
1/4 cup balsamic vinegar
2 teaspoons pure vanilla extract
1 tablespoon pumpkin pie spice
1 tablespoon cinnamon
1 teaspoon ground cloves

GlazePlace cut sweet potato sections into a clean kitchen trash bag. Mix remaining ingredients in a bowl, then pour into bag. Twist bag closed and shake mixture so that it coats the potatoes evenly. Place coated potato segments in a large baking dish which has been sprayed with non-stick cooking spray.
Ready for the oven
Bake for 45 to 50 minutes or until slightly tender.

Joints That Snap, Crackle, and Pop

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You’re sitting with friends, and you reach for something next to you, when you hear a pop in your shoulder. There’s no pain, yet that popping sound has you concerned that something is wrong. Should you worry?

Popping or cracking sensations and sounds can occur just about anywhere in the body and, if they aren’t expected or commonplace for an individual, can be alarming. Scientists can’t agree on what it is exactly that causes all those strange noises, but one theory is that as tendons and ligaments tighten around or move over a joint, the result is snapping, popping or cracking. As for popping knuckles, one popular idea is that air bubbles within joint fluid escape, causing a popping sound, while another belief is that a vacuum is formed when the joint is adjusted, causing synovial fluid to rush into the space. It’s a different scenario with arthritic joints, which may creak and grind as a result of bone moving across bone.

Just because your body might make those strange sounds when you move, such noises and movements don’t necessarily mean bad news. However, any time those noises or movements are accompanied by pain or restriction of movement in the body part moved, it’s time to have it evaluated by a physician.

Lose Sleep, Lose Muscle

Originally published in March 2014 on RxMuscle.com:
http://www.rxmuscle.com/blogs/the-news-the-newest-in-mp/10329-sleep-deficit-and-muscle-loss.html?hitcount=0

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Those of you who insist on burning the midnight oil and carving into time during which you should be sleeping are doing yourselves a disservice. When you build up a sleep deficit, not only do you adversely affect your attention and overall energy, you also diminish the potential muscle gains you would obtain if you consistently got a good night’s rest.

A good portion of the slump in muscle repair and growth which occurs from inadequate sleep is due to inadequate secretion of growth hormone (GH). GH is only secreted during deep sleep, so people who don’t sleep for more than a few hours will spend less time in deep sleep and cause GH secretion to drop. In addition, there is some evidence that testosterone secretion also drops, creating a double whammy which cripples the body’s ability to utilize fat and build muscle.

Cravings can also become a significant issue with sleep deficits as a result of hormonal effects. Leptin, a hormone which signals that you are full from a meal, is inhibited during sleep deprivation, resulting in increased food cravings (especially for carbohydrates). Conversely, ghrelin, a hormone which signals hunger, increases by as much as 30 percent after only a two night sleep deficit.

The body also produces more cortisol during the late afternoon, which is exactly when the body’s production should be tapering down to prepare the body for sleep. Higher cortisol levels promote deposition of more fat and utilization of muscle for energy during a sleep-deprived state.

When you cheat yourself out of a full night’s sleep, you also deplete neurotransmitters in the brain which are in charge of regulating mood. The result is irritability and, over the long term, depression, both of which can impact the intensity of your workouts and hinder your efforts to pack on muscle.

Sleep deficits also result in a decrease in alertness and concentration which often translates into submaximal workouts. And Sleep deficit affects strength. A study in Ergonomics examined the effects of sleep deprivation on weightlifting, with compelling results. As expected, there was a significant decrease in maximal lift for bench press, leg press, and dead lift after a three-day sleep deficit was established.

If you are in the habit of cutting into your sleep time, or you practice erratic sleeping patterns which are creating a sleep deficit, try to get into a rhythm in which you get enough sleep every night, especially if you are hitting a plateau with your training. Once you start getting adequate sleep, you will notice a big difference in your strength and muscle gains.

“I’m Bloated!” – Cures For Premenstrual Bloating (REPOST)

belly bloatMany women suffer from premenstrual bloating, but most don’t know that there are specific foods and supplements which can treat it. Since many women experience bloating right before that special time of the month, I am listing the supplements and foods which I recommend to ease the water retention which can occur right before your period.

SUPPLEMENENTS:

1. Dandelion root – Try 3 capsules, three times daily for 3 to 4 days before your period to create a diuretic effect in your body.
2. Magnesium 400 mg – Take this one to two times daily. If you get diarrhea, back down to one 400 mg dose towards bedtime.
3. Gamma linoleic acid 400 mg – one tablet daily.
4. Vitamin C 1,000 mg – Take one capsule two times per day.
5. Vitamin B6 150 mg – Take one capsule daily.

FOODS:

1. bananas
2. cranberry juice or extract
3. raisins
4. asparagus

If your schedule is regular and you frequently suffer from water retention before your period, you can incorporate the supplements and foods listed above a few days before you expect your period.