Tag health

Foods Which Boost a Sluggish Thyroid

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Though I am trained in traditional Western medicine, I strongly believe in the power of foods and recommend dietary changes as much as possible when treating a whole spectrum of diseases. Since thyroid dysfunction is relatively common, I am providing a list of foods which can be beneficial with an underactive thryroid gland, as well as foods to avoid.

Try to incorporate the following foods into your regular meal regimen to boost thyroid function naturally:

Eggs
Turkey
Beef
Saltwater fish such as tuna or halibut
Shellfish
Seaweed
Coconut oil
Sunflower seeds
Walnuts
Pecans
Mushrooms

There area some foods which you should limit or even eliminate from your diet due to their tendency to interfere with thyroid function. They are:

Soy
Cabbage, broccoli, cauliflower, Brussels sprouts, kale
Spinach
Peanuts
Almonds

Alpha Lipoic Acid

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Alpha-Lipoic-AcidAlpha lipoic acid (ALA) is a cofactor which is found in high concentrations in animal tissues with high metabolic activity such as the kidney, heart and liver. It is also found in broccoli, tomatoes, Brussels sprouts, peas and spinach. When ALA is ingested, it is transported via the bloodstream into tissues and cells, then into the mitochondria for energy production. Studies have concluded that dietary ALA is insufficient for sufficient free levels in the circulation, so it makes sense to take ALA supplements to reach therapeutic levels.

The human body is subjected to oxidative stress and produces free radicals in response which circulate in the body and damage tissues. ALA is easily absorbed and transported into organs such as the brain, nerves and liver, protecting against cell damage by neutralizing these free radicals. ALA also amplifies the positive effects of coenzyme Q10 and glutathione and works in conjunction with the B vitamins to convert nutrients into energy.

ALA assists the body in maintaining optimal blood sugar levels and supporting insulin sensitivity. It can improve the lipid profile in the body and reduce blood pressure. Diabetic patients who have been put on ALA supplementation have experienced some relief from diabetic neuropathy and a regulation of insulin levels in the body.

ALA has demonstrated protective effects in other age-related diseases as well. It protects against cataract formation and glaucoma and helps to prevent retinal cell death in retinitis pigmentosa, so it is vital for eye health as well. Stroke patients who were given ALA experienced reduced brain damage, and may guard against the development of Alzheimer’s disease. There is additional research to suggest that ALA supplementation reduces the inflammation associated with multiple sclerosis.ALA’s antioxidant effects may help to also preserve bone density, thus protecting the body against the bone loss that characterizes osteoporosis.

If you are interested in maintaining skin health, ALA supplementation may be something you want to consider. Topical application of creams containing ALA reduced photoaging and refined the texture of the skin.

The amount of ALA in the body diminishes over time, giving even more of a reason to take ALA oral supplements. Recommended dosage for most individuals is 300 milligrams. Side effects are minimal and include gastrointestinal upset and skin allergies. Only 30% to 40% of supplements are absorbed, so they are best taken on an empty stomach.

Conjugated Linoleic Acid

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woman-with-slim-waist-3-23I am a huge fan of conjugated linoleic acid (CLA) and encourage my patients and contest prep clients to take it regularly. CLA is part of the omega family of fatty acids which has a powerful effect on diminishing body fat. It also has a protective effect against heart disease and cancer. People who are on a weight loss program benefit greatly from incorporating this supplement into their daily meal regimens.

CLA works on body fat by making it available as a source of energy so that it is burned up rather than stored. It also prevents the drop in metabolic rate that commonly occurs in individuals who practice a calorie restricted diet. As if this isn’t enough, CLA prevents the deposition of lipids and plaque in arteries which is the key component in the development of heart disease.

Recommended daily dosage is 3 to 4 grams per day, in three divided doses. I take 1,000 milligrams three times daily with meals.

There has been a controversy surrounding the benefits of CLA. Some skeptics say it doesn’t work. However, it appears that these skeptics are individuals who expect their fat to magically melt away. Come on people! If you truly want to reshape your body and change the ratio of lean body mass to fat mass, you need to eat properly and exercise regularly. There are no magic weight loss pills, but the public is so brainwashed into thinking that such things may exist. If you expect CLA to counteract poor eating habits and a sedentary lifestyle, don’t bother adding CLA to your regimen. However, if you adopt healthy eating and regular exercise, you will most likely experience a boost in fat loss with CLA supplementation.

Why I MUST Go To The Gym

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Me at GymI move at a frenetic pace every single day, switching gears constantly and trying to pack as much as I can into each day. My determination, organization and just plain stubbornness usually ensure that every single item on my to-do list gets done, and that certainly includes my intense workout regimen. I work out six days per week, usually twice per day, and find it downright challenging to fit it all in while also attending to my career, family, and personal responsibilities. So why not just abandon the crazy gym schedule? Not a chance!

When I go to the gym, I have a perfect opportunity to recharge my body. I push myself to train harder and heavier with each day, and I love getting to that point where I may question whether I have the energy or strength to complete the entire routine (I always do though). The time I spend in the gym is my personal time, ME time, and allows me to take care of myself without worrying about anyone or anything else in my life during that small pocket of time. It’s like putting the oxygen mask on myself to ensure that I will be able to help others. My daily workouts keep me on a consistent schedule and provide structure to my day.

Another wonderful benefit of training as hard as I do is that I get to beat the aging process. I can honestly say that I am in better shape now than ever before. One of the joke statements I often make is that I am aging like a fine wine. What amazes and inspires me is the fact that there are a number of people in the fitness industry who are doing the very same thing. The population may be aging, but the newer crop of people over 40 who have embraced clean eating and resistance training looks better than ever and enjoys better vitality and health than the over 40 crowd from previous decades. It can be quite a guessing game to accurately determine someone’s age by looks alone these days!

Weight Training Splits: Upper Body/Lower Body Variation #3

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smith machine squat imageThe following regimen is more intense than the previous splits I posted and is better suited for individuals who have some experience with weight training who want to intensify their current training level. This is designed to build more mass in the lower body for greater strength and power, and is also great for toning up the lower body in general. Use caution if you have any low back or knee issues and avoid any exercises which cause you pain in these regions.

Upper/Lower Four Day Split Variation #3:
NOTE: This variation works the quads and abdominals twice in a week. Rest 30 to 45 seconds between sets.

Monday – Quads, Hamstrings, Calves, Abs:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Smith Machine squats – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions
Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Tuesday – Chest, Shoulders, Triceps:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Wednesday – OFF

Thursday – Back, Biceps, Abs:

Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over obarbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm dumbbell preacher curls – 3 sets of 15 repetitions
Bicycle crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 15 repetitions

Friday – Quads, Glutes:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet close together) – 3 sets of 12 repetitions
Plie squats holding onto plate/weight – 4 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-al)
Smith Machine squats – 4 sets of 12 repetitions
Good Mornings – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-fP)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Walking diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper Body/Lower Body Variation #2

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Upper/Lower Four Day Split Variation #2:One-Arm-Cable-Bicep-Curl-Woman

NOTE: Rest 30 to 45 seconds between sets.

Monday – Chest, Back:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over one arm dumbbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions

Tuesday – Quads, Calves:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Smith Machine squats – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions

Wednesday – OFF

Thursday – Shoulders, Biceps, Triceps:

Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm cable arm curls – 3 sets of 15 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Friday – Hamstrings, Glutes, Abs:

Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stiff legged deadlifts – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-dk)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper Body/Lower Body Variation #1

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Routine For Upper/Lower Four Day Split Variation #1:leg_extension

NOTE: Rest 30 to 45 seconds between sets.

Monday – Back, Biceps:

Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over one arm dumbbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm cable arm curls – 3 sets of 15 repetitions

Tuesday – Quads, Calves, Abs:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Wednesday – OFF

Thursday – Chest, Shoulders, Triceps:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Friday – Hamstrings, Glutes:

Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stiff legged deadlifts – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-dk)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)

Saturday – OFF

Sunday – OFF

Weight Training Splits: Upper/Lower Body Four Day Split Variation

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woman-working-out-at-home-150x150The most commom workout splits which people perform are those which split each upper body and lower body workout further so that different muscle groups are worked on different days. This is a great split for those who really want to blast key muscle groups and maximize the rest period which takes place before that same region is worked again. All variations suggested here give you weekends off from training to repair and to enjoy your weekend. Here are three typical upper body/lower body four day splits which employ this principle:

Upper/Lower Four Day Split Variation #1:

Monday – Back, Biceps
Tuesday – Quads, Calves
Wednesday – OFF
Thursday – Chest, Shoulders, Triceps
Friday – Hamstrings, Glutes, Abs
Saturday – OFF
Sunday – OFF

Upper/Lower Four Day Split Variation #2:

Monday – Chest, Back
Tuesday – Quads, Calves
Wednesday – OFF
Thursday – Shoulders, Triceps, Biceps
Friday – Hamstrings, Glutes, Abs
Saturday – OFF
Sunday – OFF

Upper/Lower Four Day Split Variation #3:
NOTE: This variation works the quads and abdominals twice in a week.

Monday – Quads, Hamstrings, Calves, Abs
Tuesday – Chest, Shoulders, Triceps
Wednesday – OFF
Thursday – Back, Biceps
Friday – Quads, Glutes, Abs
Saturday – OFF
Sunday – OFF

I will post sample regimens for the above three variations in the next three posts.

Weight Training Splits: Upper/Lower Body Four Day Split

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Leg PressSome people prefer to split up their weight training days so that they perform their upper body and lower body workouts on separate days. The benefits to such a split are that: 1) you will have more time to rest a body region between workouts, and 2) you can incorporate more exercises per body part which will enable you to focus on weak points in your physique. When you work out the upper and lower body on separate days, you will have at least one day of rest afterward. This also means you can push a bit harder during the workout, only resting 30 seconds between sets. These routines will require more time in the gym than the full body routine I showcased in my previous post. Here is an example of such a split:

Upper/Lower Four Day Split:

Monday – Upper Body
Tuesday – Lower Body
Wednesday – OFF
Thursday – Upper Body
Friday – Lower Body
Saturday – OFF
Sunday – OFF

Keep in mind that the following routine is an example of a split which you can employ, but there are numerous variations which exist.

Sample Upper/Lower Four Day Split Regimen

UPPER BODY DAY:

Wide grip lat pulldowns -3 sets of 10 repetitions
Flat bench dumbbell chest presses – 3 sets of 10 repetitions
Seated cable rows – 3 sets of 10 repetitions
Pec dec – 3 sets of 12 repetitions
Dumbbell military press – 3 sets of 12 repetitions
Side lateral dumbbell raises – 3 sets of 12 repetitions
Rear flyes on pec dec machine -3 sets of 12 repetitions
Dumbbell bicep curls – 3 sets of 12 repetitions
Seated dip machine -3 sets of 12 repetitions
Standing barbell bicep curl – 3 sets of 12 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Hyperextension machine – 3 sets of 15 repetitions

LOWER BODY DAY:

Leg extensions – 3 sets of 12 repetitions
Leg press machine – 4 sets of 12 repetitions
Bosu ball squats – 3 sets of 12 repetitions
Prone (lying down) leg curls – 3 sets of 12 repetitions
Butt blaster – 3 sets of 12 repetitions
Weighted bench step ups – 3 sets of 12 repetitions
Standing calf raises – 3 sets of 12 repetitions
Seated calf presses – 3 sets of 12 repetitions
Stability ball abdominal crunches – 3 sets of 20 repetitions
Reverse crunches on mat – 3 sets of 15 repetitions