How Do You Shed Your Body Fat and Build LEAN MUSCLE Ground Breaking Research
Every day our bodies build and rebuild close to 3 billion cells and many of the raw materials used to achieve this are found only in dietary proteins. Protein is made up of amino acids, the building blocks of muscle. When we exercise muscle tissue is broken down. The body then requires more protein in order to repair the damage. Now is the time to ask yourself, “How much protein do I get in my diet?” For the average woman the answer is “Not enough!”
There are other benefits to consuming protein as well. A high protein diet has been shown to increase thermogenesis - fat burning activity in the body. Consuming a protein meal also has the ability to increase one’s metabolic rate up to 25-30% compared to a carbohydrate meal that increased the metabolic rate only 4%. If we don’t get enough dietary protein from the foods we eat, our metabolism slows to a turtles pace. As well, protein contains an enzyme that acts as an appetite suppressant, while carbohydrates actually increase your appetite.
Even if you do get enough in your diet, another consideration is the bioavailability of the protein you are consuming. Mother’s milk contains the only “perfect protein”. All other proteins are rated on a scale of how well they are digested in the body. Meat including chicken, beef and fish are quite high on the scale but for most women we don’t get nearly enough in our diet in order to get optimal effects for tissue repair. Women tend to eat more veges and fruit than men but, unfortunately, most plant based dietary proteins (other than soy) are rated very low. Therefore if you are a pure vegetarian you will have a difficult time repairing and building muscle.
One way to ensure we receive enough protein is by supplying the body with a protein supplement. The most easily digested one’s are whey, egg and soy. While all are excellent sources of protein, there are many extra benefits that women can receive by choosing soy protein.
Much research has been done in recent years that has unveiled the astounding health benefits of soy. Soya beans are cholesterol free, rich in fibre, vitamin E and omega 3 fatty acids. Soy is a high quality protein that contains isoflavones (natural phytoestrogens). These isoflavones have been found to give heart and bone protection, relief from menopausal symptoms and protection from breast and endometrial cancers. Soy has the abiltiy to reduce harmful free radicals, build quality muscle, help speed up metabolism, and supply valuable calcium, folic acid and iron. It also lowers bad cholesterol and increases good cholesterol. The FDA has even added it to it’s list of health promoting foods.
There is still ongoing research to determine the ideal amount of daily soy to receive optimal benefits. Cultures who have a high soy intake receive approximately 50-100mg per day of soy isoflavones. Therefore, the amount of isoflavones is important when choosing a supplement.
There are times when soy is not the ideal protein choice. Pregnant and lactating women should choose a whey protein supplement until more conclusive studies are performed with regards to soy’s effect on the baby’s development.
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Why I Hate Remedy Research
First, I must define Remedy Research: Remedy Research is that research that says carrot juice (or a vitamin or supplement, etc.) is good for your gout, hemorrhoids, heart, eyes, brain, etc., and that carrot juice (or a vitamin or supplement, etc.) is not good for your gout, hemorrhoids, heart, eyes, brain, etc.
Let’s take Vitamin E. My neighbor who suffers from heart disease takes 800 mg of vitamin E everyday. She says it makes her heart tissue pliable and really nice. Now 800 mg is way above the recommended dosage. She doesn’t care.
I use to take high dosages of vitamin E, but I don’t now. Why? Remedy Research said “Stop doing that!”
Here is a government report item on vitamin E: A 1994 review of 5,133 Finnish men and women aged 30-69 years also suggested that increased dietary intake of vitamin E was associated with decreased mortality (death) from heart disease. http://ods.od.nih.gov/factsheets/vitamine.asp
Over 5 thousand Fins. Wow!
Here is another report on vitamin E: At a recent meeting of the American Heart Association (2004) researchers presented data that showed high levels of vitamin E may cause death. A statistical analysis combining data from studies involving 136,000 indicated that subjects receiving high doses of vitamin E had a 5% increase in death. The cause of death in these studies was not reported.
http://www.medicinalfoodnews.com/vol08/issue3/vitamin_e.htm
Maybe they got run over by a train.
There are lies, damn lies, and statistics.
Let me tell you a secret: Statistical research can be useful.
Let take the above. Have a zillion people take lots of vitamin E and another zillion take none. Come back in five years and see how many are still alive. Draw a conclusion.
What should the conclusion be?
Proper Conclusion: We checked the death rate of those who take lots of vitamin E with those who took none. We checked a zillion people so there is a high probability that our results are correct and that there is a difference in death rate. No conclusions can be drawn as to why more people died who use lots of vitamin E. No causes of death were determined.
The above is not statistician talk. I didn’t use it because you would not know what in all hell the conclusion was.
Now, how should the above statistical information be used?
First, the reasons for death must be determined.
If there is an increase in heart related deaths (or any other disease), it should be studied further.
What were the exact causes of heart disease deaths? Can they in anyway be related to vitamin E?
If they can, then what exactly is the property and mechanism by which vitamin E may kill you?
If you don’t have the answers to the above questions, then forget the statistics.
Start over!
Your only conclusion must be: That specific statistical test does not correlate with known science.
That goes for the Finnish test too but to a lesser degree because the Finnish test was related specifically to heart disease deaths. But that study also has to be verified by science. You have to know the mechanism by which vitamin E causes heart problems or prevents them.
We American spend billions of dollars on prescription and nonprescription medicines and health supplements. Some studies indicated that certain prescription drugs are harmful or useless. Some studies show that nonprescription health supplements are useful. Others show they are detrimental or useless. Some studies show that certain nonprescription supplements are superior to certain prescription drugs.
Things are so confusing that many seek the advice of quacks or naturalist. Unfortunately, most medical doctors know little about natural supplements that are not in their formulary.
Every year a lot of people swarm into Mexico for magical treatments. Mrs. King was one of these which resulted in the closing down of a number of medical clinics by the Mexican Government.
Americans are interested in natural remedies. It’s part of our culture. It’s up to science to determine what does what by what mechanism. Using statistics for the wrong purposes just confuses the heck out of everybody.
John T. Jones, Ph.D. (tjbooks@hotmail.com, a retired VP of R&D for Lenox China, is author of detective & western novels, nonfiction (business, scientific, engineering, humor), poetry, etc. Former editor of Ceramic Industry Magazine. He is Executive Representative of IWS sellers of Tyler Hicks wealth-success books and kits. He also sells TopFlight flagpoles. He calls himself “Taylor Jones, the hack writer.”
More info: http://www.tjbooks.com
Business web site: http://www.aaaflagpoles.com
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(Fitness) Health Thoughts, Living on the Health Minimum Wage
Random thoughts taken from valuable sources, what many nutrition experts consider to be the most important nutrients and health habits a person should have to help them stay healthy long term. We would categorize them into the following areas.
Dietary Fiber - Fiber is extremely important to your health in a number of different ways.
According to the National Institutes of Health one of the common causes of constipation is not enough fiber in the diet.
Fiber promotes cardiovascular health plus in studies has been indicated to help lower harmful cholesterol levels when combined with a healthy diet. But what most people don’t know about fiber is all the various varieties there are of dietary fiber.
The point is with all the healthy benefits of dietary fiber most people don’t get enough everyday - it is recommend that people get 25-30 grams of fiber per day. So if they’re not getting it through their diet it pays to take a supplement. No wonder so many people are constipated.
Let’s talk next about enzymes - did you know that enzymes control virtually all the chemical processes and reactions in your body - everything from digestion to breaking down old cells to generating new cells.
There is no doubt that enzymes are probably the most under-rated nutritional substance. Essentially because nobody talks about them. Most manufactures are not putting them in their foods or supplements. Most manufactures proudly state that their cereal is Vitamin Enriched. However, when was the last time you read a label that said our product is Enzyme Enriched!
However, with the importance of enzymes the question begs to be asked, Where do I get adequate enzymes from? It certainly isn’t from our foods. Processed and cooked foods destroy all enzymes. Sure our body has the ability to manufacture certain enzymes, but just like anything else it could sure use a supplement boost. The best foods for getting enzymes are fresh raw fruits and vegetables, but the problem is less than 20 percent of all people eat even the minimum recommended amount.
Perhaps an enzyme supplement would be advisable.
And why would someone only want the minimum amount of health? That is like living off the minimum wage - not a pleasant thought.
Antioxidants - Gee, how important are antioxidants. With all the environmental pollutants, smoke, chemicals etc that our bodies are exposed to on a daily basis we just can’t underestimate the importance of antioxidants. Antioxidants as you know deactivate dangerous free radicals. Free radicals are essentially what causes iron to rust and an apple to turn brown after cut. The next time you cut an apple in two put lemon juice on half the apple and none on the other half - notice how the one half without the lemon turns brown much faster. This is because the lemon juice is an antioxidant protecting the apple half.
Now think about what oxygen free radicals are doing to your body without an adequate supply of antioxidants.
So antioxidants are extremely important, however, what you may not know is that a variety (or network) of antioxidants almost always is more effective than just the same amount of individual antioxidants. So a variety of 15 different antioxidants would typically work better than the same amount of one single antioxidant.
Micronutrients or plant nutrients - these are present in virtually all plants here are some examples:
Cauliflower contains the micro- photonutrient sulforaphane. In research done at John Hopkins University in Baltimore, sulforaphane lowered the occurrence of breast tumors in lab animals by almost 40%.
In peppers you have micro- photonutrient capsaicin-it has been found to work as an anticoagulant, thus possibly helping prevent heart attacks or strokes caused by blood clot.
Lemons contain limonene, a compound shown to have anticancer properties in laboratory animals. Limonene also appears to raise the levels of beneficial enzymes in the liver.
And of course this is the tip of the iceberg as micro-phytonutrients are present in most plants, researchers are still uncovering all their many health benefits.
A couple more good health tips.
Clean Water - One of the most valuable things you can do for your health is to assure you drink at least 8 glasses of good clean pure water each day. This doesn’t include soft drinks, beer, wine, coffee, tea, etc. This helps flush wastes from the body, keeps the cells hydrated and some experts believe it can even help keep healthy blood cholesterol levels down.
Finally Exercise - One can’t underestimate the role regular exercise plays in long term health. It is important when starting an exercise to do something you enjoy and don’t over commit and over do it. I.E. never bite off more than you can chew. You want to develop a good habit of exercise and the only way to do that is to start very slowly.
For example your goal for the first week may be to do 1 sit-up per day or walk to the end of your driveway and back. This may seem too easy, but our main concern is that we develop a good habit of doing some exercise everyday. And if you can do it for 21 straight days a good habit will develop.
One last thing to consider - too often most people think about what are the minimums in each area required for health. Why would someone only want the minimum amount of health?
That is like living off the minimum wage - not a pleasant thought.
Nick A. James offers informative tips and information on nutrition, health and working from home. Get the Exclusive Free Report! -6 Steps to Simplify Your Life, Improve Your Health & Give You Dynamic Energy! His many years of Internet Marketing expertise puts him in unique position to help others starting a home business.
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