Carb substitutes

Despite what most fat-loss commercials try to tell us, carbohydrates aren’t the devil – not the good ones at least. Carbs require less water to digest than proteins or fats, are the most common source of energy and also balance out our diets.

However, most of us fill our carb intake with pasta, starches and surgery breads. So what to do? Well, for starters, you can find healthy substitutes for the bad carbs easier than you think. Men’s Health.com details ways to substitute for mashed potatoes, spaghetti and even pizza in their “Carb Lover’s Survival Guide.”

Click here to read the entire article.

Oil up

Many people that know olive is the best type of oil to use while cooking. Olive oil mostly contains monounsaturated fat, is rich in antioxidants, as well as may limit your risk for cancer and other diseases. But what other oils are beneficial to your health?

Dr. Andrew Weil highlighted the healthiest oils in a recent article for Prevention.com:

Canola
Neutrally flavored canola oil is pressed from rapeseed, a relative of the mustard plant, and contains mostly monounsaturated fat. Don’t believe the myths on the Internet about canola oil’s supposed “dangers.”

Grapeseed
This versatile, neutrally flavored oil is pressed from grape seeds after wine has been made. It has a higher smoke point than other oils but contains more polyunsaturated fats (which lower HDL as well as LDL cholesterol) than monounsaturated fats, so use in small amounts.

High-oleic sunflower, safflower
Oleic-rich seeds have higher levels of monounsaturated fats than other seeds (canola falls into this category). I try to avoid high-oleic oils made from genetically modified crops because they may have hidden risks for both individuals and the environment.

Sesame
I pass on oils that are mostly polyunsaturated-except for dark-roasted sesame oil, which gives distinctive flavor to Asian and Middle Eastern dishes. A little goes a long way.

Peanut
Its flavor ranges from mild to richly nutty, and it contains a mix of saturated, mono-, and polyunsaturated fats, so use only occasionally.

Walnut
Healthy (and pricey) walnut oil contains heart-protective omega-3 fatty acids. Its nutty flavor is nice in salad dressings.

Gourmet oils
These include macadamia nut, avocado, and other expensive exotics. I’d try hazelnut in salad dressings and skip the rest; the flavors aren’t distinctive enough and the health benefits aren’t remarkable.

Corn, soybean
Although these oils tend to be less expensive than others, I don’t use them because they are too high in polyunsaturated fats. What’s more, at high temperatures, corn oil smokes and produces toxic fumes.

Prevnting cataracts.

?The human eye, especially in youth, is very elastic and can change its shape to see things that are either near or far away. This elasticity diminishes with age and is caused by free radicals that make the lens stiffer and less transparent. We call this gradual cloudiness a cataract.

Risk factors include age (over 50), blue eyes, blonde hair, smoking, poor nutrition, diabetes, those who work outdoors, and those who don’t wear UVA-UVB eye protection.

But vision loss doesn’t automatically come with age, and following these three steps will protect you from developing cataracts:

  1. Change Your Diet. Eliminate all omega-6 oils (corn, safflower, sunflower, canola, soybean and peanut oils), trans-fatty acids (partially hydrogenated oils and many hydrogenated oils), excess sugar, fructose, monosodium glutamate (MSG), Aspartame, hydrolyzed proteins, soy proteins and toxic metals.
  2. Eat Five Servings of Fresh Fruits and Vegetables a Day (preferably organic). They should include broccoli, Brussels sprouts, spinach, red cabbage, cauliflower, and kale.
  3. Add Supplements to Your Diet. Take a multivitamin/mineral supplement that contains all essential vitamins and minerals but does not contain iron, which is a powerful generator of free radicals. Take 1,000 mg of vitamin C (buffered as calcium and/or magnesium ascorbate) three times a day between meals. Also take two 20 mg of lutein daily, 25,000 IU of mixed carotenoids, 500 mg of riboflavin, 800 to 1,000 IU of vitamin E, and 160 mg of bilberry each day with food. In addition, use N-acetylcarnosine eye drops. You can get the eye drops from www.iHerb.com.

Dr. Blaylock’s Health Alerts

8 Foods that may lower your cholesterol

MSN.com posted a recent article dedicated to the eight foods that may help lower your chlestorel.

The 8:

? Oats
? Almonds
? Beans & Lentils
? Blueberries
? Barley
? Avocadoes
? Alcohol

Beware of the last one listed, however. While the article preaches that drinking a glass of any alcoholic beverage has been shown to raise good-cholesterol levels and lower the risk of a heart attack, it also stresses that excessive drinking raises heart-disease risk.

Triceps, isolation or function?

All too often, a personal trainer or instructor will isolate a particular muscle so much that it becomes detrimental to the workout. You may be asking, “How can you isolate a muscle too much? Isn’t that what all the magazines say to do?” Yes, that is what a lot of magazines tell you to do, and I agree it’s good to isolate the muscle being worked. I’ll even go one step further and say that it is not only good but also absolutely necessary for optimum muscular growth. However, many instructors and fitness enthusiasts are so concerned with isolation exercises that they’re neglecting form and function.

How does form and function relate to triceps training? Let’s look at what the triceps actually do. The triceps extend, or straighten, the arm. For example, without your triceps it would be virtually impossible to grab a beer from the fridge. That would truly be a tragedy. Without triceps, your arm would be in a constant flexed state. This having been said, exercises that stress movement only at the elbow (such as triceps pressdowns) are solid movements. However, I am starting to see less and less multi-joint movements used in workouts. Examples of multi-joint movements for the triceps would be close grip bench presses, dips and a few others. These exercises involve not only the elbow joint but the shoulder joint as well.

9 Weeks to Bigger Arms

Adjustable dumbbells, are they worth it?

Those in a time crunch or fortunate enough to have a home gym might want to check out a set of adjustable dumbbells.

I purchased a set a few months ago and after giving them a complete test run, I fully endorse them. I won’t even say the name I purchased to show I’m not trying to pimp a certain brand. Besides being a bit pricy (mine were about $250.00), there are several benefits to having a set:

1) Work out in the comforts of your own home.
Let’s face it, many of us are busy and sometimes running to the gym for an hour or two isn’t an option. Even on the busiest of days, anyone should be able to hammer out a couple sets using these dumbbells without waiting for certain weight to become available.

2) No waiting.
To expand a bit on benefit #1, there’s no waiting for weight to become available. How many times have you either gone up to an uncomfortable weight or stayed at a weight that wasn’t challenging enough because you had to wait for dumbbells to become available?

3) Space.
Not all of us have the space to set up a full dumbbell rack. A set of adjustable dumbbells can fit neatly under a bed or in a closet.

4) Complete your home gym.
In order to get a more complete workout, one needs to mix dumbbell exercises with barbell movements. Those who already have a weight bench, pull-up bar, dip machine, treadmill?and/or a full cable set, could easily complete their home gym with a?pair of adjustable DBs.

Like I said, they’re expensive and the more weight you want, the more you’ll pay so don’t have sticker shock if you look into a set. However, they’ve done wonders for me, especially considering I don’t have the space or time to get full workouts in as much as I would like. So check a set out, there are plenty of sites that give reviews of adjustable dumbbells on the net. ????

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