What is it?
The humble banana !
Good value for money and available
all year-round, bananas are brim-full
of the vital mineral potassium.
Several major studies concur that
people who enjoy 1 1/2 to 2 bananas a
day could be reducing their blood pressure
2 to 3 points.
Reducing your Blood Pressure by
2 or 3 points is enough to
significantly lower your risk of a
stroke. Indeed people with the
highest potassium intake cut their
stroke risk by a huge 38 percent
compared with the people who
had the least.
This awesome mineral works by
helping your kidneys filter more
excessive sodium (salt) out of
your bloodstream. It also
encourages tiny blood vessels to
relax and makes pressure sensors
in your artery walls work better.
Not just bananas...
We all like variety, so you'll be
pleased to hear it's not just bananas
that are rich in potassium. Try prunes,
watermelon, mushrooms, tomatoes, baked
potatoes (with skin) and other fresh produce.
Tuesday, March 16, 2010
Tuesday, March 9, 2010
1 odd drinking technique for fat loss
Besides all the now understood health benefits of Green Tea,
including reduced risk of breast, colon, and prostate
cancer, recent studies have shown that this magical little
drink also fights against your belly fat and is great for
fat loss
The secret: drinking it BEFORE your workout!
In a recent study, green tea helped the subjects burn 17
percent more fat during a 30-minute workout.
Researchers are apparently not completely clear on how green
tea has this increased metabolism boosting effect, though
they think it is somehow making more of your stored fat
cells available as fuel.
So when you drink it before your workout, they are
suggesting it's like your fat cells are raising their hands
and yelling "burn me please!".
There are other ways green tea stimulates your metabolism
too, and these are well documented... but this new twist on
exactly when to use it is pretty cool!
Now, of course this new technique of using green tea as a
part of your pre-workout drink only works if... well, you
workout!
If you're having trouble sticking to your workouts
regularly, I would take a look at this program that's
helping a lot of people overcome their bad exercise and
eating habits, just by listening.
I mentioned this helpful resource in a past newsletter and
have received nothing but great feedback on it.
You can check out the program and decide for yourself here
by opting in on the right side.
Oh, one last thing... since you'll probably want to
stick with a traditional pre-workout drink (fast digesting
carbs and protein with little or no fats), you might try
adding some green tea extract to the drink, rather than just
drink a cup of green tea.
I would start with maybe 1/2 the recommended amount as some
folks are a bit sensitive to green tea.
I'll be experimenting with this soon to see how it goes. Let
me know how it works for you if you try it as well and we'll
talk soon?
Here's to fat loss, getting lean, strong and healthy for life...
including reduced risk of breast, colon, and prostate
cancer, recent studies have shown that this magical little
drink also fights against your belly fat and is great for
fat loss
The secret: drinking it BEFORE your workout!
In a recent study, green tea helped the subjects burn 17
percent more fat during a 30-minute workout.
Researchers are apparently not completely clear on how green
tea has this increased metabolism boosting effect, though
they think it is somehow making more of your stored fat
cells available as fuel.
So when you drink it before your workout, they are
suggesting it's like your fat cells are raising their hands
and yelling "burn me please!".
There are other ways green tea stimulates your metabolism
too, and these are well documented... but this new twist on
exactly when to use it is pretty cool!
Now, of course this new technique of using green tea as a
part of your pre-workout drink only works if... well, you
workout!
If you're having trouble sticking to your workouts
regularly, I would take a look at this program that's
helping a lot of people overcome their bad exercise and
eating habits, just by listening.
I mentioned this helpful resource in a past newsletter and
have received nothing but great feedback on it.
You can check out the program and decide for yourself here
by opting in on the right side.
Oh, one last thing... since you'll probably want to
stick with a traditional pre-workout drink (fast digesting
carbs and protein with little or no fats), you might try
adding some green tea extract to the drink, rather than just
drink a cup of green tea.
I would start with maybe 1/2 the recommended amount as some
folks are a bit sensitive to green tea.
I'll be experimenting with this soon to see how it goes. Let
me know how it works for you if you try it as well and we'll
talk soon?
Here's to fat loss, getting lean, strong and healthy for life...
Wednesday, February 24, 2010
Shocking News About Fat Loss and Health
With all of the confusion out there these days regarding nutrition, and every so-called "health expert" touting new fangled gimmicks for how to eat for fat loss and health, you NEED to check out the product on the right to learn how to permanently control your appetite and eliminate junk food cravings.
If you thought any of these items below were healthy, you're going to be SHOCKED about what you read inside the program:
*Canola Oil, soybean oil, etc
*Whole grain breads or crackers
*Tofu or soymilk
*so-called "energy" drinks
*Protein bars
*Skim milk
*Rice cakes
*Sports drinks
*Low-carb "designer foods"
*Low-fat "designer foods"
ALL OF THEM ARE COMPLETE JUNK MAKING YOU FATTER and will not
aid you with fat loss and health!
If you thought any of these items below were healthy, you're going to be SHOCKED about what you read inside the program:
*Canola Oil, soybean oil, etc
*Whole grain breads or crackers
*Tofu or soymilk
*so-called "energy" drinks
*Protein bars
*Skim milk
*Rice cakes
*Sports drinks
*Low-carb "designer foods"
*Low-fat "designer foods"
ALL OF THEM ARE COMPLETE JUNK MAKING YOU FATTER and will not
aid you with fat loss and health!
Sunday, February 21, 2010
Allow Yourself a “Mini” Treat
The key to fat loss success is to notice the foods that are your main weaknesses and then allow yourself to have them and budget them into your food plan.
By giving yourself the option to have a little something sweet every day, it will practically eliminate the desire to binge on that favorite food.
Just be sure that the portion size is within reason.
For example a mini piece of chocolate or a few Milk Duds.
People who seek fast loss, find ways to adapt their food plan to their lives and at the same time achieve the right balance not only with calories but also to give themselves the option to indulge in the things they like the most, but within reason.
By giving yourself the option to have a little something sweet every day, it will practically eliminate the desire to binge on that favorite food.
Just be sure that the portion size is within reason.
For example a mini piece of chocolate or a few Milk Duds.
People who seek fast loss, find ways to adapt their food plan to their lives and at the same time achieve the right balance not only with calories but also to give themselves the option to indulge in the things they like the most, but within reason.
Thursday, February 18, 2010
How Does Density Training Help Fat Loss...???
Density training is one of the best ways to spur your body to lose fat
by producing and releasing more testosterone.
Training density takes place when you can do more work (sets, reps,
or both) in the same amount of time, or do the same amount
of work and shorten the time in which you do it.
There is a way see radical fat loss using density training.
Here is a sample routine using the squat, the overhead press
and the dumbbell row.
You perform them one after another with little rest in between
creating a circuit.
Forget reps, you're going to be forming each exercise for a certain
amount of time and do as many as you can in a given time period.
Let's say you did each of the above exercises for 30 seconds.
Your routine would be as follows (using weights you can handle):
Overhead Press: 20 pound dumbbells for 20 reps
DB Row: 30 pound dumbbells for 18 reps
Squat: 100 pound barbell for 22 reps
Now, you’re going to take advantage of some neat things that
occur in the body; these will make you more efficient and more
capable.
To do that, you're going to INCREASE the weight by 10-20% and
try to do MORE reps.
Does that seem impossible? It isn't. Due to neuromuscular
junction and neural activation, in almost ALL cases, you'll
be able to do just that.
Your second attempt at that circuit might look like this:
Overhead Press: 35 pound dumbbells for 23 reps
DB Row: 35 pound dumbbells for 20 reps
Squat: 120 pound barbell for 25 reps
This kind of training burns a lot of a fat and is one of the best
training methods around for increasing testosterone
production and release.
Utilizing this method, you're one step closer to fighting
off your stubborn hip, thigh, and gut fat for good!
by producing and releasing more testosterone.
Training density takes place when you can do more work (sets, reps,
or both) in the same amount of time, or do the same amount
of work and shorten the time in which you do it.
There is a way see radical fat loss using density training.
Here is a sample routine using the squat, the overhead press
and the dumbbell row.
You perform them one after another with little rest in between
creating a circuit.
Forget reps, you're going to be forming each exercise for a certain
amount of time and do as many as you can in a given time period.
Let's say you did each of the above exercises for 30 seconds.
Your routine would be as follows (using weights you can handle):
Overhead Press: 20 pound dumbbells for 20 reps
DB Row: 30 pound dumbbells for 18 reps
Squat: 100 pound barbell for 22 reps
Now, you’re going to take advantage of some neat things that
occur in the body; these will make you more efficient and more
capable.
To do that, you're going to INCREASE the weight by 10-20% and
try to do MORE reps.
Does that seem impossible? It isn't. Due to neuromuscular
junction and neural activation, in almost ALL cases, you'll
be able to do just that.
Your second attempt at that circuit might look like this:
Overhead Press: 35 pound dumbbells for 23 reps
DB Row: 35 pound dumbbells for 20 reps
Squat: 120 pound barbell for 25 reps
This kind of training burns a lot of a fat and is one of the best
training methods around for increasing testosterone
production and release.
Utilizing this method, you're one step closer to fighting
off your stubborn hip, thigh, and gut fat for good!
Sunday, January 31, 2010
The German Secret to Fat Loss
Back in the 30s, two Germans, a track coach and a doctor, discovered a breakthrough in fitness and fat loss. They realized that doing a short burst of activity followed by a short rest was the best way burn fat fast and to exercise.
Using the their technique, athletes sprinted 200 meters and then rested for a short period.
Then they repeated it, doing the exact same thing. And again.
Their atheletes broke world record after world record and saw tremendous fat loss. The first man to run the mile in under 4 minutes, Roger Bannister, used this type of workout.
It's now called called high-intensity interval training.
But few people are conditioned enough to do it.
Could most of us sprint the length of 2 football fields and then be ready to do it again after a 90-second break? I'd venture to say, no.
But progressivity is a better way to do it and you can burn fat in minutes a day.
No need to start with a high-intensity workout, rather we work our way up. How? We just have to tax ourselves a little bit more as it becomes easier.
Yes, you can get the benefits of high-intensity training, regardless of the level you start at, meaning that you can expand your lung capacity, protect your heart, and see a lot of fat loss by making small, incremental changes along the way.
First, pick an activity that you enjoy. Something like bicycling and swimming that will give your heart and lungs a bit of a challenge. Your beginning workouts will depend on your current level of fitness.
Some guidelines:
Begin with light stretching and a light warm-up before each session.
Make it 20 minutes every other day.
Take it easy and increase gradually.
Increase the intensity of the exercise as you get into better shape,
Later, break the 20 minutes of exercise into shorter "mini-intervals" of exercise and rest periods.
Use shorter and shorter intervals. This way you can easily and gradually up the intensity.
Follow all 20-minute sessions with a light activity "cool down" for a couple of minutes to help reduce muscle soreness after exercise.
As the going gets easier, put your focus on increasing the intensity. As your body adapts, take it up a notch. You should never feel lightheaded.
Being slightly winded and panting is what you're striving for and you'll begin to see that fat loss you desire!
Using the their technique, athletes sprinted 200 meters and then rested for a short period.
Then they repeated it, doing the exact same thing. And again.
Their atheletes broke world record after world record and saw tremendous fat loss. The first man to run the mile in under 4 minutes, Roger Bannister, used this type of workout.
It's now called called high-intensity interval training.
But few people are conditioned enough to do it.
Could most of us sprint the length of 2 football fields and then be ready to do it again after a 90-second break? I'd venture to say, no.
But progressivity is a better way to do it and you can burn fat in minutes a day.
No need to start with a high-intensity workout, rather we work our way up. How? We just have to tax ourselves a little bit more as it becomes easier.
Yes, you can get the benefits of high-intensity training, regardless of the level you start at, meaning that you can expand your lung capacity, protect your heart, and see a lot of fat loss by making small, incremental changes along the way.
First, pick an activity that you enjoy. Something like bicycling and swimming that will give your heart and lungs a bit of a challenge. Your beginning workouts will depend on your current level of fitness.
Some guidelines:
Begin with light stretching and a light warm-up before each session.
Make it 20 minutes every other day.
Take it easy and increase gradually.
Increase the intensity of the exercise as you get into better shape,
Later, break the 20 minutes of exercise into shorter "mini-intervals" of exercise and rest periods.
Use shorter and shorter intervals. This way you can easily and gradually up the intensity.
Follow all 20-minute sessions with a light activity "cool down" for a couple of minutes to help reduce muscle soreness after exercise.
As the going gets easier, put your focus on increasing the intensity. As your body adapts, take it up a notch. You should never feel lightheaded.
Being slightly winded and panting is what you're striving for and you'll begin to see that fat loss you desire!
Tuesday, January 26, 2010
My recipe for fat loss burning apple delight...
I was watching the season premiere of one of my
favorite TV shows, 'The Office' the other night and on the
show, the whole office staff was doing a fat loss
challenge...
...now, I loooove this show, but there was one scene where
one of the office workers catches one of the employees
eating peanut butter-
-well, the guy eating the peanut butter gets reemed out for
eating 'fatty food'!
HERE-IN LIES THE PROBLEM:
Peanut Butter is not bad for you...in fact, all natural
peanut butter, almond butter and other nut butters are
fantastic sources of healthy fats that will actually make
you burn more fat faster...
...yes, it is higher in calories, but that doesn't mean it
isn't healthy or can't be part of a fat burning lifestyle...
So try this for a super healthy and delicious snack:
1. Take an apple and remove the core (keep the skin on)
2. Slice it 5 times so you are left with 6 circular slices
3. Take a tablespoon of all natural peanut or almond butter
and spread it on three of the slices.
4. Take the other 3 naked apple slices and stick 'em on the
buttered ones to make 3 tasty little fat burning apple
delight sandwiches.
Eat 'em and enjoy...YUM!
...but you'd never enjoy this awesome recipe if you watched
TV when I did, as you might be tempted to continue thinking
all Peanut Butter is a BAD FOOD CHOICE.
So again, with all of the misinformation and confusion out
there about nutrition, you have to stay on top of things...
...if you're shopping for nut butters in your grocery store,
BE CAREFUL:
Many of the top brands out there include the dreaded fat
storing High Fructose Corn Syrup as one of the main
ingredients...plus the deadly partially hydrogentated
oils...so check the ingredients on label and look for 2
things: peanuts and salt...that's it!
favorite TV shows, 'The Office' the other night and on the
show, the whole office staff was doing a fat loss
challenge...
...now, I loooove this show, but there was one scene where
one of the office workers catches one of the employees
eating peanut butter-
-well, the guy eating the peanut butter gets reemed out for
eating 'fatty food'!
HERE-IN LIES THE PROBLEM:
Peanut Butter is not bad for you...in fact, all natural
peanut butter, almond butter and other nut butters are
fantastic sources of healthy fats that will actually make
you burn more fat faster...
...yes, it is higher in calories, but that doesn't mean it
isn't healthy or can't be part of a fat burning lifestyle...
So try this for a super healthy and delicious snack:
1. Take an apple and remove the core (keep the skin on)
2. Slice it 5 times so you are left with 6 circular slices
3. Take a tablespoon of all natural peanut or almond butter
and spread it on three of the slices.
4. Take the other 3 naked apple slices and stick 'em on the
buttered ones to make 3 tasty little fat burning apple
delight sandwiches.
Eat 'em and enjoy...YUM!
...but you'd never enjoy this awesome recipe if you watched
TV when I did, as you might be tempted to continue thinking
all Peanut Butter is a BAD FOOD CHOICE.
So again, with all of the misinformation and confusion out
there about nutrition, you have to stay on top of things...
...if you're shopping for nut butters in your grocery store,
BE CAREFUL:
Many of the top brands out there include the dreaded fat
storing High Fructose Corn Syrup as one of the main
ingredients...plus the deadly partially hydrogentated
oils...so check the ingredients on label and look for 2
things: peanuts and salt...that's it!
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