Here is a link to the RxGirl.com Ab Video Series which IFBB Men’s Physique Pro Ian Lauer and I put together. This playlist link will take you through all ten videos in the series. Now get those abs you have been wishing for!
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Podcast Interview On Dumbbells and Dragons
Feature Article on Bodysport.com
Please check out this wonderful profile feature in Bodysport.comn!
http://www.bodysport.com/2016/07/12/dr-stacey-naito-more-than-meets-the-eye/
Why Zinc Is So Important
Here is an article which I wrote a few years ago and which still applies to general health:
Zinc is a vital mineral which is found in every tissue in the body due to its involvement in cell division. In the world of fitness and bodybuilding, zinc has a number of roles, including maintenance of normal hormonal levels, proper endocrine function, body composition, energy levels, optimal physical performance and protein synthesis. Thus it is crucial to maintain normal levels of zinc in the body when training or prepping for a competition.
Zinc is highly concentrated in meat, dairy and some seafood. This is why vegetarians most commonly suffer from zinc deficiency. So how can you tell if you suffer from a zinc deficiency? Common symptoms include an altered sense of taste which leads to cravings for sweets and salty foods. Other symptoms of zinc deficiency include low energy, infertility, low libido, memory problems, poor immunity and diarrhea.
A relatively easy way to test yourself to see if you are deficient in zinc is to do a taste test. Take 1 to 2 teaspoons of zinc sulfate (you can get this at health food stores) and add to a cup of water. If it tastes just like water, you are very zinc deficient. If you experience a slightly metallic taste, you are moderately zinc deficient. If it is strongly metallic and unpleasant, you most likely have normal zinc levels. Please bear in mind that this test is never as accurate as a blood test, but at least it will give you an idea of what your levels are.
For those of you who want to know the specific health benefits of zinc, here is a list of benefits.
Enhances Strength and Athletic Performance:
Zinc plays a major role in anabolic hormone production which makes it a key player in optimizing athletic performance and strength. When zinc levels in the body are normal, more growth hormone and insulin-like growth factor-1 is released, which result in enhanced muscle growth and performance. Researchers have also noted that zinc enhances the conversion rate of androstenedione to testosterone, which improve strength gains during the recovery phase.
Enhances Reproductive Health and Fertility in Both Men and Women:
The cells of the male prostate require an extremely high concentration of zinc for proper function. To give you an idea of how much zinc is necessary in the prostate, male prostate tissue requires ten times more zinc than other cells in the body for normal function. There is a correlation between low zinc levels in men and increased risk of developing prostate cancer and infertility. There is also evidence to support the link between low zinc levels and low libido. Another implication with low zinc levels is its importance in maintaining optimal testosterone levels. Men with low zinc also tend to have low testosterone, which puts them at greater risk of andropausal symptoms.
In women, proper levels of zinc are essential for egg maturation and ovulation. Zinc also optimizes utilization of estrogen and progesterone and regulates their levels. During pregnancy, zinc plays a vital role in ensuring proper cell division in the growing fetus and helps to prevent premature delivery.
Essential For Taste, Smell and Appetite:
Zinc activates areas in the brain that process information from taste buds in the mouth and olfactory cells in the nasal passages. In addition, levels of zinc in the plasma influence taste preference and appetite. Many programs which treat anorexics use zinc to revive taste and appetite.
Makes Skin, Hair and Nails Healthy:
Zinc accelerates skin cell renewal which is why it is commonly used in diaper rash creams, acne treatments and creams which are used to treat dermatitis. It has strong anti-inflammatory properties and has a soothing effect on rashes, burns and blisters. Some shampoos contain zinc to help prevent dandruff. What you may not know is that zinc is important for healthy hair and that low zinc levels can cause hair loss, dull and thin hair, and loss of pigmentation.
Essential For Vision:
Zinc is found in high concentrations in the retina, but this level declines with advancing age, precipitating age-related macular degeneration which is characterized by a partial or complete loss of vision. Zinc also has a protective effect against the development of cataracts and night blindness.
Supports Cardiovascular Health:
Zinc is vital to normal cardiovascular function. When levels of zinc are low, the endothelial layer in blood vessels becomes inflamed and accumulates cholesterol deposits, both of which increase one’s risk of heart disease. Low levels of zinc can amplify the negative cardiovascular effects of diets which are high in fat and cholesterol, whereas adequate levels of zinc will inhibit the progression of heart disease.
Increases Insulin Sensitivity:
The presence of zinc is essential for normal function of most hormones, including insulin. Zinc binds to insulin and aids in storage in the pancreas as well as release of insulin in the presence of serum glucose. In addition, zinc is found in the enzymes which enable insulin to bind to cells so that glucose can be utilized for fuel, a process better known as insulin sensitivity. Why is this important? If zinc levels are low, enzyme levels drop, insulin sercretion drops and glucose remains in the bloodstream, a process which can lead to diabetes if it is chronic.
Improves Mood:
Dopamine, a chemical in the brain which boosts mood and energy, is partially regulated by zinc, so zinc once again plays an important role in the body. There is also evidence to support the theory that the presence of zinc boosts serotonin levels in the brain.
Supports Immune Function:
Zinc supports T cell function and is thus strongly tied with combating inflammation. T cells are responsible for mounting an immune response to invaders such as bacteria or viruses.
Has Potent Antioxidant Effect:
Zinc can remove toxins from the body and prevent accumulation of harmful compounds in tissues. This mechanism has a protective effect against the development of cancers, especially in the prostate, ovaries, pancreas, breast and colon. In addition, zinc prevents the buildup of heavy metals in the brain such as aluminum, which has been closely linked with Alzheimer’s disease.
If you suspect that you are deficient in zinc, you can supplement daily with 20 to 30 milligrams.
(Original post can be found here: http://www.rxmuscle.com/blogs/the-lab-supplement-school/7294-why-zinc-is-so-important.html?hitcount=0)
Why Fifty Is Great
So far, I have really enjoyed being fifty years old. It isn’t nearly as alarming or horrific as I had made it out to be. In keeping with the slogan which was on my most recent birthday cake, I truly feel like “50 IS THE NEW 20” and am thrilled that my physical appearance has also kept up with my spirit, mind, and intentions.
After spending a half-century on the planet, I no longer have the patience to deal with people who can’t honor their word. My tolerance has completely dissolved, and I think nothing of tossing flaky people to the curb. I guess the old adage, “with age comes wisdom” has a lot of truth to it. My gut instinct has proven consistently to be a foolproof guardian, so I no longer try to fight it. I trust it completely.
I cannot and will not wait for things to happen. I need to generate my own momentum and know that I can only truly depend on myself. Challenges will continue to hit me, but I feel stronger than ever about my ability to handle anything that comes my way. I also know that situations will always find their own resolution eventually. I also trust the process by which situations must unfold, and I also put tremendous faith in the universe. I maintain a connection with the universe by meditating daily and by keeping energy flowing through me.
A Funny Story My Favorite Aunty Shared
Aunty Jean was my favorite aunt on my mother’s side of the family, and she made a tremendous impact on my life from a very early age. I remember meeting her for the first time during my first visit to Hawaii at the age of three. My uncle Tadashi had suddenly died of a heart attack, so my mom flew us both out to Hawaii to pay our last respects.
From the moment I set foot on Hawaiian soil, I was mesmerized by the islands and felt immediately at home. It certainly helped that I was able to meet my mother’s extensive family, and was greeted warmly by them. Jean was especially doting, and spent a great deal of time with me during our week on Oahu. She engaged me in arts and crafts, took me to the garden in the backyard to teach me about tropical fruits, and spoke pidgin English, a weird combination of Japanese, Hawaiian, and English which delighted my young mind.
Aunty also let me tag along and watch her cook. It was on one of those days during which I was watching her that I exhibited behavior which she thought was peculiar and brilliant, and went so far as to share the incident with other family members. The strange thing is that I barely remember the incident, but she remembered it vividly and loved retelling the story.
Aunty was standing in front of her kitchen sink, cleaning a whole fish. I stood next to her on my tiptoes, peering over the sink’s edge to watch her scale the fish.
Then I said, “Aunty, take one eyeball out.” She was alarmed.
“Why do you want one eyeball?”, she exclaimed.
“Please, Aunty, can I have an eyeball?”
She looked at me, impressed by my determination. “Well, okay, but I don’t know why you want it.” She proceeded to enucleate the fish on one side. “Okay, now what?” She looked down at me expectantly.
“Cut it in half.”
“What? Why do you want me to cut it in half?”
“Please Aunty.”
“Okay.” She shook her head in wonder and then cut the eyeball in half. “Now What?”
I held my hand out, palm up. “You can give it to me. Both pieces.”
Aunty obliged, placing two half-orbs onto my palm.
“Thank you Aunty.” I smiled at her, then looked down at the cross sections, studying their anatomy, bringing my hand to eye level to get a closer look. Once I had the anatomy lesson in my hand, I no longer paid attention to the full fish corpse which Aunty was cleaning.
My aunt found my fascination with a sliced fish eyeball completely odd, and was overcome with the strong sense that I would become either a scientist or a physician when I grew up. How right she was. During my entire grade school, high school and college years, I was in large part a science nerd, and when dissections, science experiments or surgeries on small animals were presented to me as class assignments, I dove in with feverish enthusiasm. At one point during college, I held a major in science illustration (I later switched to exercise science and obtained my Bachelor’s degree in that field). Eventually, I endured the rigors of medical school as well as three years of family practice residency, and I have enjoyed a career as a board certified physician for 13 years.
Come See Me At The SWAT Fuel Booth At The L.A. Fit Expo This Weekend!
It is always an honor to represent SWAT Fuel! Come visit me at their booth this weekend at the Los Angeles Fit Expo. I’ll be there all day Saturday and Sunday, handing out samples of 9mm Plus P which is a fantastic thermogenic/energy formula/pre-workout formula. We will also have full size products for sale.
For any of you who are interested in signed 8×10’s, I will have those on hand as well. To see the selection I have available, please check out this link: http://www.cutcurves.com/stuff-to-buy.html
See you this weekend!
Designer Protein Plant Protein Lineup
Please check out my video review of Designer Protein’s Plant Protein products!
Go to http://www.designerprotein.com to order!
How To Avoid Competition Suit Mishaps
If you are a female competitor in the NPC, IFBB, WBFF or other bodybuilding organization, you have probably had a suit mishap at some point. Whether it’s a light colored suit which becomes muddied and stained by competition spray tan, a connector which snaps (hopefully not while you were onstage!), a suit which doesn’t adequately cover your goodie parts and caused a wardrobe malfunction, or a suit which simply doesn’t fit correctly to your body, suit issues can be quite distressing.
I know competition suits are not cheap, and I also know the frustration which comes from having issues with suits. I have personally experienced a snapped connector (it occurred backstage about 45 minutes before I hit the national stage), and a suit which was too big. For this reason, I developed certain habits which served as insurance that I would not run into any unresolvable problems on show day.
Darker, yet vibrant colors are a good way to ensure that you won’t have to deal with excessive suit staining. White suits are notorious for picking up spray tan and are next to impossible to remove. Wardrobe malfunctions can be remedied by packing an emergency kit which includes safety pins, needle and thread so you can perform last-minute fixes. Another thing which I HIGHLY recommend is to ALWAYS pack a backup suit. When my suit connector broke, I simply wore my backup suit onstage.
The fit of a suit can make all the difference between placing well and being dumped into the bottom of the bin during judging. A well-fitting suit will adequately cover your curves without throwing off your natural lines, and will accentuate your strong features while camouflaging any weak points on your body. Make sure to set aside enough time when purchasing a suit or having one custom made to allow for alterations so that you can look your best on contest day.
I Can’t Eat That! – Balancing Healthy Eating and Normal Life
Original post can be found at: https://www.p28foods.com/i-cant-eat-balancing-healthy-eating-and-normal-life
There are countless challenges and roadblocks which can derail us from our efforts to follow a healthy meal plan, especially when we are faced with the indulgent foods that emerge during the holidays. Whether you are a seasoned competitor who is accustomed to following a strict meal plan, someone who wants to adopt healthier eating habits, or battling excess body weight, it can be very difficult to pass up regular restaurant meals, fast foods, and holiday treats. However, it IS possible to stay on track even in the face of such temptations.
The first and most important thing is to remember your GOAL, whether it is improved health, weight loss, or getting into contest shape for an upcoming event. Your goal should serve as a tangible mark which you are aiming for. I always tell my patients and weight management clients to post images of people who possess the type of physique they covet in a prominent place (such as a refrigerator) so that they can be reminded of their specific goal.
Here are other effective strategies to help you follow a healthy meal plan:
Keep forbidden foods out of the kitchen so that the temptation to eat something unhealthy is removed. This means that you need to avoid purchasing chips, crackers, cookies, ice cream, packaged pasta dinners and whatever other unhealthy foods you tend to gravitate towards. If unhealthy foods are not in your kitchen cupboards, you won’t be tempted to grab them and indulge.
Prep your meals at home beforehand. Meal prep can be tedious but it is well worth it when you consider the control you will have over what goes into your body. You can control ingredients, cooking method and portion sizes and maximize your chances of maintaining healthy eating habits. Once you have prepared your food, you can store single serving sizes in individual storage containers which are easy to pack when you need them.
Invest in a great food cooler bag. Trust me, you NEED one of these!
Make sure your meal plan is balanced. The best meal plans have lean protein, healthy fats and slow digesting carbohydrates. Do not fall into the trap of thinking that all fat is bad! You need certain healthy fats to maintain normal cellular function.
Avoid fast food restaurants. Fast food restaurants (and most restaurants for that matter) feature extremely unhealthy options which can completely destroy your efforts at reaching your health and fitness goals. You will also save a ton of money by avoiding the calorie and saturated fat laden options found at such establishments.
Don’t cave in to peer pressure. I don’t know what it is about friends and family, but it seems like they get some twisted thrill out of convincing others to eat forbidden foods. If you find yourself in such a situation, you need to ask yourself if it is worth unraveling your healthy eating habits in order to appease a relative or buddy. I have heard, “Awww, come on, a couple of bites won’t hurt ya!” from people who usually mean well but who are unaware of the psychological torture they might be putting me through. I honestly don’t want to be pressured into consuming something that will make me feel guilty or will not digest well . It isn’t worth it!
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