Tag health

Why White Foods Are So Bad For You

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sugar

Though there are some white foods which are found in nature and which have great health benefits (eggs, cauliflower, onions and turnips are a few examples), there are a number of white foods which sit on grocery shelves which are highly processed and refined and which should be avoided as much as possible.

Examples of white foods which should be avoided are:

Enriched White Flour
White Rice
White Pasta
White Bread
Crackers
Table Sugar
Refined Salt

One of the reasons why the flour which is used in processed foods is usually enriched is because fiber, vitamins and minerals are stripped during the refining process of the grain. In addition, processed grains and table sugar are absorbed very rapidly, causing a sharp increase in insulin release with a corresponding crash, resulting in hunger pangs and cravings, not to mention adversely affecting one’s health over the course of time. In case you didn’t know, the average carbonated soda has 10 to 12 teaspoons of table sugar. According to the American Heart Association, an average of 22 teaspoons of sugar is consumed daily by the average American. Sugar in any form provides very few nutrients, and that is why it is described as providing “empty” calories.

Another white food which may be included on the do-not-eat list is dairy. The dairy industry often uses hormones and antibiotics in raising the cows, which then can cause weight gain, hormonal imbalance, inflammation, allergies and digestive issues in humans. I have seen a fair number of patients who dealt with chronic pain and inflammation which abated once they eliminated dairy products from their diets.

I honestly believe that everyone should examine all foods which are currently in the pantry or elsewhere in the kitchen, disposing of any processed foods. Once this purge is completed, it is critical to read nutrition labels when shopping at the grocery store and to avoid purchasing foods which have ingredients on the above list.

Foam Rollers

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foam-roller-blackIf you have not used a foam roller to massage tight muscles before, you might want to explore their ability to release muscle tension. When you use a foam roller, your body weight provides the pressure which releases tension in tight muscles on the back, legs and other body regions. These clever rollers can also be used during exercise to increase balance. There is a wide selection of firmness, size, and shape available in foam rollers today, each designed for different tasks or body regions.

If you are primarily interested in using a foam roller for releasing tension knots in your muscles, you probably should opt for a greater degree of firmness. Foam rollers are usually color coded according to firmness, with the following designations:

WHITE – The softest
BLUE or GREEN – Moderate density
BLACK – The firmest

If you are truly new to foam rolling, you might want to start with a white one, then switch up to a greater degree of firmness later. However, if you are like me and need a good amount of pressure to release muscle tension, the other colors will confer greater firmness and also will be more sturdy and durable. You should also select a firmer roller if you plan to use it often, and if you plan to lie on it frequently during exercise.

As for shape, you may choose a half-dome roller so that the roller will not roll out from under you, or you may choose a full-dome roller if you really want to manipulate tense tissues by rolling on it while using the weight of your body. If you plan to take a roller with you to the gym, pilates or yoga classes, you can purchase a roller which is shorter in length, perhaps 12 or 24 inches as opposed to the full 36 inch length which is most commonly seen.

Natural Libido Enhancers

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(original post can be found here:http://www.rxmuscle.com/blogs/the-lab-supplement-school/8399-natural-libido-enhancers.html

Rock DickTestosterone is responsible not only for optimal muscle mass, it is also vital for sexual drive and function. For those of you who compete, chances are that you are already consuming several of the foods, minerals and herbs which are known to enhance testosterone production, but let’s review them here. If you are having issues with a lagging libido, you might want to add a couple of substances that are not yet in your regimen.

ZINC: This mineral has an essential role in testosterone production, and for this reason EVERY man (barring any medical contraindication) should make sure that he consumes enough zinc to maintain normal levels in the body. The most readily absorbed form of zinc is found in animal protein, which is normally consumed in large quantities by people in the bodybuilding and fitness industries. Another well known source of zinc is oysters, but these are not usually consumed on a regular basis. You may wish to supplement your animal protein intake with zinc tablets or capsules to ensure optimal levels of zinc.

L-ARGININE: This amino acid is also referred to as Nature’s Viagra due to its support of nitric oxide release during sexual arousal. Perhaps you may have noticed a sexual surge when pumping iron at the gym and pounding your pre-workout matrix. You can thank l-arginine for that surge since it maximizes nitric oxide release and thus blood vessel dilation EVERYWHERE in the body. That translates to firmer erections in the bedroom. Great food sources of l-arginine include red meat, poultry, salmon, garlic, oatmeal, nuts, beans and dairy products.

MACA: This herb has been used for centuries to increase sex drive and function.

HORNY GOAT WEED: This potent herb is quite effective at increasing libido with little to no side effects.

MUIRA PAUMA: Another herb known for enhancing the libido.

GINSENG: Enhances libido.

YOHIMBINE HCL: I am not a huge fan of yohimbine due to its side effects (gastrointestinal upset, sudden blood pressure drops, nausea), but it can be effective in increasing blood flow to the genitals. Make sure to look for the pharmaceutical grade product if you choose to use this substance. Take 5 to 10 milligrams three times daily.

TRIBULUS: This is also known as devil’s Weed, and has been used for many years as a natural libido booster. Tribulus contains saponins which stimulate the production of luteinizing hormone in the pituitary gland, thus supporting the body’s production of testosterone. However, the general consensus is that tribulus does not have an appreciable effect on boosting testosterone levels, but it still has a positive effect on libido.

ASPARAGUS: Many of you are aware of the diuretic effect of this vegetable, but asparagus is also a rich source of vitamin E, which enhances sex hormone production. Asparagus also triggers production of histamine which facilities orgasm.

AVOCADOS: This fruit is not only rich in healthy fats, it is also loaded with folic acid, vitamin B6 and potassium, all of which support optimal androgen production.

BANANAS: Bananas are rich in bromelain which enhances libido and may help with erectile dysfunction.

CELERY: This vegetable increases androstenone and androstenol in a man’s sweat and also increases the patency (decreases risk of clogging) in the arteries.

CHOCOLATE: I had to include this despite the fact that it is not the most contest friendly substance. Chocolate is rich in arginine, which increases nitric oxide levels in the body and supports strong erections. It also supports feelings of sexual desire by supporting dopamine secretion via a substance called phenylethylamine.

How To Succeed In Your Fitness Journey

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James Ellis is always in phenomenal shape and the consummate professional!

James Ellis is always in phenomenal shape and the consummate professional!

Whether you are a regular person in pursuit of a higher level of fitness or someone who is embarking on a career in fitness, there are habits which must be developed early on in order for you to be successful in remaining in optimal shape. While there are health implications for anyone who does not practice healthy habits, poor habits can destroy a fitness career in the blink of an eye. It all boils down to one thing: CONSISTENCY.

No one will take you seriously if you are inconsistent with your level of fitness. I have seen competitors and so-called fitness professionals who yo-yo incessantly, holding onto the excuse of being “off-season” when they pack on considerable weight and cannot work fitness events or do photo shoots as a result. A great deal of this has to do with unhealthy meal plans during contest prep which often completely cut out all carbohydrate sources, followed by a complete loss of control and extended periods of binge eating post-contest. Aren’t fitness and bodybuilding people supposed to be the picture of health? I know I certainly don’t want to just look good a couple of times a year and look like crap for the rest of the year. I take my position as a fitness and medical professional VERY seriously and will ALWAYS lead by example. I will always be shoot ready no matter what time of the year. I do not use crazy meal plans which have me depleted, nor do I overtrain and injure myself.

The most respected fitness people who have viable and admirable fitness careers are those who lead by example year-round. They inspire their fans, friends, families and industry people, and they become accustomed to people asking them what show or photo shoot they are getting ready for because they are ALWAYS on their game.

Tossing And Turning? Cures For Insomnia

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man-sleepingIt can be incredibly frustrating to toss and turn in bed when the thing you want the most is to slip into blessed slumber. Insomnia is often aggravated by the chronic use of medications and an erratic schedule. Here are some tips which should help people with insomnia.

1. Establish a regular sleep schedule. Try to go to sleep at the same time each night and wake up at the same time each morning.
2. Create a relaxing bedroom environment. Your bedroom should be quiet and relaxing.
3. Remove electronics from the bedroom. TVs and computers should not be in your bedroom.
4. Use your bed only for sleep. Do not read or watch TV while you are in bed.
5. Avoid eating a large meal before bedtime.
6. If you can’t fall asleep after ten minutes, get out of bed and do something in another room until you feel sleepy again.
7. Use relaxation techniques when you lie down to sleep. Here is a great technique which promotes deep relaxation:

Lie on your back in bed. In this exercise you will imagine that parts of your body feel warm and heavy. Once that body part feels warm and heavy, you will move onto the next body part.

“My head feels warm and heavy.”
“My shoulders feel warm and heavy.”
“My chest feels warm and heavy.”
“My arms feel warm and heavy.”
“My hands feel warm and heavy.”
“My belly feels warm and heavy.”
“My hips feel warm and heavy.”
“My legs feel warm and heavy.”
“My feet feel warm and heavy.”

Overcaffeinated

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Coffee-JittersI enjoy drinking coffee and I also take thermogenic fat burners from time to time which have caffeine in them. However, I am well aware of the fact that caffeine is a drug with considerable potential to cause dependence. In light of this, I will play devil’s advocate and present an argument against regular caffeine consumption.

Caffeine is a powerful stimulant which signals your pituitary gland to trigger the adrenal glands to make stress hormones epinephrine and norepinephrine. These hormones cause vasoconstriction, increased pulse and increased respiratory rate which impart a feeling of alertness. The concern with such a cascade is that chronic daily intake of caffeine in amounts as low as 300 milligrams per day may cause your adrenal glands to burn out. If adrenal function starts to plummet, you may turn to more caffeine to get the same energy boosting results. Caffeine also reduces serotonin levels, increasing the tendency towards insomnia and the jitters. The typical image of the person who has had too much coffee and is hypervigilant is a prime example of this.

Energy drinks pack at least twice the amount of caffeine that a cup of coffee does, and with the surge in popularity of such drinks, it is no surprise that adrenal exhaustion is becoming more prevalent. Another concern with high intake caffeine is the depletion of vitamin C and the B-complex vitamins. There is less concern with individuals who supplement properly and practice balanced nutrition, but such depletion can be disastrous for an overly stressed individual who skips meals and fails to replenish depleted nutrient stores.