As you go about your weight loss diet or weight loss program, there are many different factors that go into the diet equation that will all influence how quickly you see results.
If you’re someone who wants to make progress as quickly as possible, one key factor that you cannot be leaving out is meal timing.
While what you eat is definitely going to have a huge impact on the progress you make, when you eat will also influence your results as well.
Let’s have a quick look at the most important reasons why meal timing is something that you absolutely must be paying attention to. (more…)
Is there a hotter commodity in Hollywood today than Ryan Reynolds?
The Vancouver, Canada-born actor (b.1976) has built an impressive T.V. and movie portfolio over a two-decade career. Best known for his roles in romantic comedies (“Rom-Coms”) like “Just Friends” (2005), “Definitely Maybe” (2008), and the blockbuster “The Proposal” (2009), Reynolds has also quietly built an impressive action hero portfolio.
Many of us recall his portrayal of Hannibal King in “Blade: Trinity” (2004), where his chiseled “six-pack” physique was prominently featured. More recently, Ryan played the swordsman-mercenary Deadpool in “X-Men Origins: Wolverine” (2009) opposite Hugh Jackman, and is slated for the title role in Warner Bros. and DC Comics’ “Green Lantern“, due out in summer 2011.
Other personal accomplishments include being named People Magazine’s “Sexist Man Alive” for 2010, and the new face for Hugo Boss fragrances.
Ryan Reynolds also happens to be married to actor Scarlett Johansson, GQ’s 2010 “Babe of the Year”.
Justin Woltering of JustinWoltering.com writes today’s guest post. Justin has years of experience perfecting his exercise and nutrition program. He has spent countless hours mastering training flexibility, core strength, power and speed, cardiovascular fitness, and meditation. Having trained, and trained with, powerlifters, martial artists, bodybuilders, and various athletes, Justin knows what it takes to gain muscle, lose fat, or get into peak physical condition.
I just finished a cleansing program, and I am feeling better than ever!
The meals were delicious, and these supplements allowed me to do this as naturally and efficiently as possible. This seven-day plan will cleanse your body so that you can more easily shred unwanted body fat and increase lean muscle mass.
If you are feeling lethargic, slow, bloated, or ill; or if you are experiencing problems with your digestive system, then a 7-day detox might be just what you need.
Acai Berry Not Just For Weight Loss — It Promises Longevity
Today’s guest post was written by Matt Papa, Ph.D. Having worked in biology labs for more than a decade, Matt devotes much of his time reading and researching the scientific literature pertaining to diets and natural weight loss programs. He blogs about research findings in obesity-treatment and gives away a Medifast discount coupon and a Nutrisystem coupon, two leading portion-controlled meal replacement diet plans.
About Acai Berries – Why Are They so Good for Your Health
Botanical-rich diets have been shown to have numerous health benefits, and acai is one botanical product that is garnering a great deal of attention. The acai berry, the fruit of a palm tree indigenous to the Amazon River area of South America, has been praised by experts for its health benefits.
The purple fruit is considered a superfood and is widely consumed as a dietary supplement because of the many therapeutic properties it is believed to possess. Marketed mostly as an effective supplement to induce weight loss, scientific studies are now recognizing other significant health benefits of the acai berry.
Berries, including the acai berry, receive their vibrant red, blue, and purple colors from a phytonutrient known as anthocyanin. In clinical trials, biochemical analysis, and animal and cell-based studies, anthocyanins have been shown to possess several important biomedical functions.
In addition to anti-inflammatory and anti-cardiovascular properties, anthocyanins have been demonstrated to decrease cancer cell growth by more than 50%. They also have significant potential as an anti-aging supplement, as they can reduce the oxidative stress associated with aging, improve neuronal and cognitive brain function, and repair and protect DNA – all of which are associated with aging, especially the accumulation of DNA damage or mutation.
Scientific Study Finds Acai Improves Longevity
The free radical theory addresses the issues of DNA mutation accumulation and oxidative stress mentioned above. This theory postulates that free radicals cause oxidative damage, which results in aging. Free radicals are highly reactive molecules responsible for cell damage, including oxidative harm to macromolecules like DNA. As organism ages, this oxidative stress accumulates in the cell. Based on this theory, treatments that reduce oxidative damage should be effective aging interventions. This has been supported through animal experiments that have shown reducing oxidative damage increases lifespan.
A study recently published in the January 2010 issue of Experimental Gerontology examined acai berry’s potential as an aging intervention. This groundbreaking animal study looked at the anti-aging effect of acai in Drosophila melanogaster, otherwise known as the fruit fly. Acai’s anti-aging effect was evaluated under two different conditions.
Condition 1. Flies fed a high fat diet. Condition 2. Flies pre-conditioned to experience extreme oxidative stress.
Acai Counteracts High Fat Diet’s Damaging Effect
Conjecturing that acai’s beneficial phytonutrients and its robust anti-oxidant activity would reverse the harmful effects of a diet high in fat, researchers manipulated the diet of fruit flies. All flies in the experiment were placed on a diet high in saturated fat; compared to a standard diet, one high in saturated fat is known to shorten lifespan by 19%. The flies were divided into two groups, one of which had their high-fat diet supplemented at 2% with acai pulp.
Compared to the flies who did not receive the acai supplement, those in the supplementation group saw a 22% increase in lifespan. In effect, supplementing with acai restored lifespan to a normal length, counteracting the damaging impact of a high fat diet. The researchers’ search for the mechanism responsible for this positive effect on longevity found that the acai diet resulted in increased activity of anti-aging genes.
In addition to a shortened lifespan, high fat diets are associated with a heightened risk for a variety of health problems. One common result of a chronic high fat diet is the development of insulin resistance, which eventually leads to type 2 diabetes. Dr. Sun, the study’s primary investigator, is hopeful “that acai pulp may be effective in prevention and control of type 2 diabetes,” as the findings seem to suggest. Acai pulp has demonstrated promise as a medicinal food that can inhibit a high fat diet’s detrimental health effects.
Acai Found To Reduce Oxidative Damage
The researchers also proposed that the survival of flies in oxidative stress would be improved by the administration of acai pulp. They tested this by using a model of oxidative stress commonly used in the biological study of aging. The model relies on fruit flies which, as a result of genetic modification, contain a dysfunctional Superoxide Dismutase enzyme (SOD). This enzyme is essential to the flies’ ability to reduce the cellular damage done by free radicals as well as to repair cells that do sustain damage. The genetically modified (SOD-mutated) flies live under constant oxidative stress because they do not have the ability to repair oxidative damage.
The SOD-mutated flies were placed in two groups. One group received 2% acai pulp for the duration of their adult life, while the control group received no supplementation. Comparison of the groups showed that flies who had received the acai supplement lived approximately 18% longer than those in the control group, suggesting that acai alleviates oxidative stress and thereby improves survival.
According to the researchers, the anti-aging properties demonstrated by acai may be due to its high level of polyphenolics, which give it the ability to function as a hunter of free radicals. Another polyphenolic compound shown to have similar anti-aging benefits is resveratrol. Supplementation with resveratrol increased longevity in mice fed a diet high in fat.
Final Remarks
This study, the first to examine the effects of acai’s anti-aging properties in an animal population, joins over 20 other peer-reviewed studies that refer to acai berry’s antioxidant properties and potential benefits to human health. In addition to these benefits, acai is currently being tested for its effectiveness as a weight-loss tool. Although research in this area is still ongoing, the inclusion of berries and other fruits is known to be an important component of any healthy weight loss diet.
Even though research on the weight loss effect of acai is not complete, anecdotal evidence and reports from real-life experiences suggest that it may help shed unwanted weight. The popular fruit is being recognized as a superfood with health benefits that include increased longevity, possible disease prevention, and the potential to aid in weight loss. Read Steve’s article where he clearly explains how the Acai berry speeds up weight loss.
Useful Literature
– Açai palm fruit (Euterpe oleracea Mart.) pulp improves survival of flies on a high fat diet. Sun X, Seeberger J, Alberico T, Wang C, Wheeler CT, Schauss AG, Zou S. Exp Gerontol. 2010 Mar;45(3):243-51.
– What is the açaí berry and are there health benefits? Marcason W. J Am Diet Assoc. 2009 Nov;109(11):1968
Today’s guest post was written by Matt Paley, the founder and CEO of Share It Fitness, which provides us with a revolutionary new approach to health and fitness. The old model of paying a trainer, or yoga instructor, or golf pro, or you name it, 50, 60, 70 dollars an hour to simply count or re-use a generic workout routine on you isn’t effective nor cost-efficient. What if you could have a dedicated professional with you, not just a few hours a week, but EVERY DAY OF YOUR LIFE. Motivating, guiding, advising, and supporting you in all your fitness needs. The time has come for a change in the way fitness, health, and sport instruction is delivered.
ShareItFitness.com is the answer. The ShareItFitness blog, has a wide range of health and fitness news. The information found on the blog is only going to be the tip of the iceberg in terms of what ShareItFitness will be able to offer. You can also connect with us on Twitter and Facebook for additional fitness tips. Thanks for checking us out and keep on living well.
Breaking Down the American Diet
While not a “diet” in the sense you may be thinking, the American Diet is one that millions of people follow, mostly unaware, for the majority of their lives. The bad part is, this easily followed “diet” isn’t doing us any good. If anything, it’s contribution to the high rates of obesity and mortality that we are experiencing in this country.
The American Diet has large amounts of sodium, sugar, simple carbs, and bad fats, which include the worst offender, trans fat. We consume these by the plateful almost every time we go out to eat. Unfortunately as Americans, we eat out a lot.
These four things are the major barriers that stand between us and a long, healthy life. If we can learn how to eat less of these bad nutrients, and more of the healthy ones, we will unlock the largest component to a healthy lifestyle. This section is going to break down the health consequences of each of the above offenders so you may have a more practical idea of what’ s going on inside your body. (more…)
Josie Maurer of YumYucky.com writes today’s guest post. Josie is a woman who eats and then talks about it. She and her “Greedy Taste Testers” tell us all about the different kinds of foods they eat in an attempt to find a way of life that balances fitness and a taste for great cuisine.
Josie wants you to ditch the weight loss gimmicks, deprivation of so-called “forbidden foods”, and severe calorie deprivation, in favor of Moderation, Discipline, Portion Control, and Commitment to exercising and eating healthy.
Editor’s Note: if you want to skip down to Josie’s great recipe for No-Bake Raw Oat Bars, click here.
If foods filled with sugary sludge aren’t quite your thing, beware the death grip of Halloween! This one day, in particular, is extra fueled with the kind of zombie power that just might be strong enough to slap the protein bar out of your mouth in favor of a Snickers. Just maybe?
Your co-workers are bringing candy to the office, your kid is getting sweets from the teacher, and the snot nosed neighbor-child expects you to have some candy when they bang on your door in their gorilla costume.
So you see that. The sugary fright fest is all around you. But if you want an escape hatch for Halloween done healthy, try these anti-sugar sludge tips. (more…)
At Project Swole I receive all kinds of offers to try free samples and then review them on my blog. Some successful reviews in the past have been for Zola Acai, Sobe Lifewater, and the Venom Energy Drink. There have also been some pretty horrible free samples sent to me; someone once sent me some kind of lemonade ice cube diet product that was totally lame.
Fortunately some free samples work out great! I recently got to experience a free sample delight when the Wings of Nature folks recently sent me their 3 organic snack bars and I must say they are straight yummy.
Wings of Nature has this great new line of certified organic fruit, nut, and coffee bars. They are made using a cold process rather than baking or cooking, which allows them to retain the wholesome taste, texture, and nutritional properties of their all-natural whole food ingredients.
Often when I review products on Project Swole, it is because I receive an offer to try a free sample in exchange for posting a review online. Incidentally, I NEVER accept money in exchange for positive reviews. Any review you find on Project Swole is legit; I tried it and I liked it.
In the past, some of my positive reviews have been for Acai Roots, Captains of Crush grippers, Sobe Lifewater, and Optimum Nutrition protein powder. I have definitely receive a couple of horrible free samples like a disgusting acai powder and some lemonade ice cube diet, both of which I never bothered to review; and a half-cheesy workout book that pretty much just contained a bunch of still photos.
But as I mentioned, some free samples work out great, including a recent batch of organic snack bars by Wings of Nature. Each of the three snack bars they sent me are simply delicious. Snacking on these bars is definitely a positive health habit.
The Wings of Nature folks have produced a tasty new line of certified organic fruit, nut, and coffee bars. Each bar is made using a cold process rather than baking or cooking, which allows them to retain the wholesome taste, texture, and nutritional properties of their all-natural whole food ingredients.
I receive numerous offers to try free samples of food, health, and exercise products in exchange for a review on Project Swole. I have had several successful reviews in the past including Sambazon Acai, Venom Energy Drink, and Sobe Lifewater. There have also been some pretty horrible free samples sent to me; I recently tried some Celsius energy drink powder mix that was straight gaggable (oddly enough, the premixed drink in a can was great).
Just recently got to experience a taste extravaganze when the Wings of Nature folks sent me 3 of their organic snack bars. I have to admit that each bar is pretty fricken tasty. Often my free samples will sit around the house (or get tossed in the trash, in the case of the Celsius drink powders), but these bars were gone is just a few short days.
Wings of Nature has this great new line of certified organic fruit, nut, and coffee bars. They are made using a cold process rather than baking or cooking, which allows them to retain the wholesome taste, texture, and nutritional properties of their all-natural whole food ingredients.
Instead of thinking about things you should not eat, consider foods you can add to your eating plan to help fight disease. One disease or condition that is common to all animals and people is called oxidation.
Like rust on a car, oxidation can cause damage to cells and may contribute to aging. Oxidation causes the formation of substances called free radicals, which is the primary cause of age related skin wrinkles and pigment discoloration. This is why we combat oxidation with antioxidants, which help keep wrinkles and pigmentation at bay.
72 million adults are considered obese (defined by the BMI being over 30)
84.8 million adults have no leisure-time physical activity
total obesity-related health care costs are estimated at $147 billion
Those are some frustrating numbers.
Given those ridiculous health care costs, and all the other money that you have to shell out food, clothing, fad weight loss gimmicks, etc… just how much does it cost annually for the average person to be obese?
A recent study conducted by George Washington University researchers found that the annual cost of being overweight is $8,365 for men and $6,518 for women with an obesity-related shortened life span factored in.
In a disgusting development, the Corn Refiners Association plans to ask the FDA to allow high-fructose corn syrup to be called simple “corn sugar”. Check it out at LiveScience.
They plan to claim that corn sugar is no different from cane sugar, and that fact means corn sugar is not that bad for you.
What?!
Since when has cane sugar been considered “not that bad for you”? It is linked directly to the onset of Type II Diabetes, for crying out loud!
Regarding the claim that corn sugar is the same as cane sugar, an attempt to butcher the concept that cane sugar is “all-natural”, let me show you a quote from someone who knows exactly how high fructose corn syrup is made (in the lab):
Low carbohydrate diets are effective for losing fat. The low-carb approach is more effective than the low-fat or low-calorie approach to dieting, when trying to lose fat.
However, the question we’ve been asking for the last 20 years, or since the birth of Atkins, is – which foods are the healthiest protein sources on a low-carb diet?
Some choices include eggs, chicken, bacon, sausage, beef, salmon, white fish, shellfish, ham, pork, nuts, beans, and tofu. Since tofu is nasty, and can lead to increased risk of cancer and elevated estrogen levels in men, we won’t discuss it. But what about red meat and other meats that are high in saturated fat?
Recently at Project Swole there has been some discussion of post-workout nutrition. I typically recommend Biotest Surge but several people in the last 6 months or so have suggested chocolate milk. The reality is that chocolate milk really might be the best and cheapest drink you can use post-workout.
The Study
In a recent study, novice weightlifters who trained to failure with 3 sets of 6 exercises each day and drank a post-workout supplement immediately after training, gained 5 pounds of muscle in only 8 weeks.
The proof is out there, experts have been touting it for years, and now you just have to accept it: post-workout nutrition is a necessity to maximize muscle growth.
Make sure you drink your post-workout shakes within 20 minutes of finishing your training, in order to take advantage of the most optimal anabolic window for growth. By doing this you will immediately reverse catabolism and kick-start protein synthesis, which puts you in the fast lane, on the highway to muscle recovery.
So, what are your options for a post-workout shake?
Today I would like to show you some current news articles about healthy topics like Omega-3 Essential Fatty Acids, the high antioxidant concentration of Black Rice, and a fun little slideshow about the Mediterranean Diet.
We just can’t take old news for granted, because studies are confirming and rejecting some of what we think we know. Myths are created and dispelled on a daily basis. Check it out.
Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
Today’s Topic – How to Meet Fat Intake Recommendations
I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.
Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.
From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.
Jim R wrote:
“I am 61 and in generally good shape, bicycled for years (at least 1000 miles per year).
The past two years I’ve converted to weight training (three days a week) plus spinning (three days a week). I’ve always been thin 6’2 – 195lbs.
Joined a gym 2 months ago (with a personal trainer)and really haven’t seen the results I’ve been looking for. I’ve reduced my body fat but haven’t seen any gains in muscle mass. I feel better but would also like to look better.
Also I just had another issue arise – a minor case of gout. I have been using a Whey protein drink 40 grams a day and need to know if Whey based supplements contain large amounts Purine (the largest contributer to gout).
I’m looking for info for us ‘old guys’ that haven’t given up.”
