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      Almonds to beat down that hunger

      December 14, 2009 /

      Looking for a snack to kill that between meal hunger? Try almonds. 28g, aproximatey 20 – 25 alomonds provides 5.9g of protein, 13.8g of fat, and 6.1g of carbohydrates. Don’t be alarmed by the fat content. The fat is what will suppress your appetite, and 62% of the fat found in almonds is oleic acid. In comparison, olive oil contains 71% oleic acid. This fatty acid has strong anti-inflammatory properties and is what gives olive oil it’s outstanding reputation. 7% of the fat content is palmitic acid and 2 percent is stearic acid. Both of these saturated fatty acids are the preferred energy source of the heart, which is why the fat surrounding the heart is highly saturated.

      Unfortunately, up to 30% of the fat found in almonds is the polyunsaturated fat linoleic acid. This is a double unsaturated omega 6 fatty acid that has been shown to be pro-inflammatory, immuno-suppressive, and shown to cause weight gain. Thankfully, almonds have enough of the good fats to compensate for the bad polyunsaturated fats.

      A good source of fiber 20 -25 almonds contain 3.4g. Also Rich in minerals, almonds contain good amounts of calcium, magnesium, potassium, and zinc. So if your feeling hungry and you need something to munch on to hold you till the next meal, give almonds a try.

      Nutritionaldata.com
      Westonaprice.com
      Enig,Mary. Know Your Fats. Silver Spring: Bethesda Press, 2000

      Anti-Aging, Diets, Fatty acids, Foods products, Nutrition, Xternal Fitness, Xternal Furci

      School lunches worse than fast food

      December 13, 2009 /

      A few days ago USA Today reported on the failure of our government to supply quality food to the children of our nation. The report claims the meat supplied to our children at school, in many instances wouldn’t even meet the standards of fast food restaurants. Does this surprise anybody that the government is doing a worse job than private industry? Worse than fast food? Really? And this is what millions of developing children are fueling theirs bodies with.

      In the past three years, the government has provided the nation’s schools with millions of pounds of beef and chicken that wouldn’t meet the quality or safety standards of many fast-food restaurants, from Jack in the Box and other burger places to chicken chains such as KFC, a USA TODAY investigation found.

      The U.S. Department of Agriculture says the meat it buys for the National School Lunch Program “meets or exceeds standards in commercial products.”

      That isn’t always the case. McDonald’s, Burger King and Costco, for instance, are far more rigorous in checking for bacteria and dangerous pathogens. They test the ground beef they buy five to 10 times more often than the USDA tests beef made for schools during a typical production day.

      And the limits Jack in the Box and other big retailers set for certain bacteria in their burgers are up to 10 times more stringent than what the USDA sets for school beef.
      (USA Today)

      Food preparation, Foods products, Men's Health and Wellness, Nutrition, Xternal Fitness, Xternal Furci

      Bromide for a sluggish thyroid

      December 12, 2009 /

      Bromides are a common endocrine disruptor. It is found in commercial bread products and some flours as potassium bromate. In the 1960’s it replaced postassium iodate as a dough conditioner, which has been major contributor to hypothyroid.

      Bromide is a halide and competes for the same receptors as iodine in the thyroid gland. This is why bromide will inhibit thyroid hormone production resulting in a hypothyroid state. Unfortunately, or fortunately depending on how you look at it, it appears that the only method for removal of this halide from these receptors is in supplying iodine in forms such as Lugol’s liquid or Iodoral.

      Where can you find bromide?

      *Pesticides (specifically methyl bromide, used mainly on strawberries, predominantly in California)

      *Plastics, like those used to make computers

      *Bakery goods and some flours often contain a ?dough conditioner? called potassium bromate

      *Soft drinks (including Mountain Dew, Gatorade, Sun Drop, Squirt, Fresca and other citrus-flavored sodas), in the form of brominated vegetable oils (BVOs)

      *Medications such as Atrovent Inhaler, Atrovent Nasal Spray, Pro-Banthine (for ulcers), and anesthesia agents

      *Fire retardants (common one is polybromo diphenyl ethers or PBDEs) used in fabrics, carpets, upholstery, and mattresses

      *Bromine-based hot tub and swimming pool treatments

      (Mercola.com)

      Diets, Foods products, Medical Issues for Men, Men's Health and Wellness, Nutrition, Supplements, Xternal Fitness, Xternal Furci

      Squat and dead lift vs stability ball exercises for core activation

      December 11, 2009 /

      Unstable Surface Training (UST) has moved from being used almost exclusively in rehabilitation to becoming common place among personal trainers and strength coaches. One can’t go to a gym and not see somebody training on a Bosu ball, stability ball, wobble board or foam pad. It’s so popular entire books have been written on this type of training. But do not be fooled by its popularity.

      UST is not popular because it works, but because of a tremendous media campaign. The fitness industry is always looking for something new. They know here’s huge money in marketing a piece of equipment and/or workout program.

      Performing exercises on unstable equipment can be challenging no doubt, but research has not shown that the type of balance, and core stability developed through UST will transfer to any sports skill. Performing exercises on unstable equipment will make an individual proficient at performing resistance exercises on unstable surfaces but will not improve sports performance. Is UST training even necessary?

      Researchers from Appalachian State University compared trunk muscle activity during stability ball and free weight exercises. The stability ball exercises utilized were the quadruped, pelvic thrust and ball back extensions. The free weight exercises were the squat (SQ) and deadlift (DL). During all exercises muscle activity was collected using electromyography (EMG).

      During the study trunk muscle activity during SQ and DL’s was equal to or greater than which was produced during stability ball exercises. This was true even when 50% of the 1 rep max was used during SQ and DL. The role of UST is again shown to be in question.
      (Journal of Strength Conditioning Research 22:95-101,2008)

      Abs, Back, Bodybuilding, General fitness, General training, Power lifting, Specific workouts, Sports Health and Fitness, Weight training, Xternal Fitness, Xternal Furci

      Vegetables and heart disease

      December 10, 2009 /

      An analysis of the Prospect ? EPIC cohort, which consisted of 16057 post menopausal women between the ages of 49 ? 70, found vitamin K reduces the risk of cardiovascular disease (CVD). None of the participants had CVD at the start of the study. Those who got their vitamin K by eating leafy green vegetables had the same risk of CVD as the general population. Those who obtained their vitamin K by eating whole eggs, cheese, goose liver, and animal fats had a substantially reduced incidence of CVD when compared to the general population. (Wise Traditions 2009;10(2):11)

      Diets, Foods products, Heart disease, Medical Issues for Men, Men's Health and Wellness, Nutrition, Xternal Fitness, Xternal Furci

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