Pomegranates are Packed with Antioxidants

POMEGRANATES

What are pomegranates good for? Researchers report that they are rich in antioxidants that can keep bad LDL cholesterol from oxidizing (American Journal of Clinical Nutrition, May 2000).

As we have learned, Antioxidants are a group of vitamins, minerals, and enzymes that help protect the body from forming free radicals. Free radicals are atoms or groups of atoms that can damage the cells, impairing the immune system and leading to infections and various degenerative diseases. Examples of antioxidants: Vitamins A, C, and E, Gamma Linoleic Acid (GLA), selenium to name a few and Pomegranates are loaded with these!

This degradation of LDL seems to be an initial step in the development of atherosclerosis - involving fatty deposits (atheromas) inside the arterial walls, thus narrowing the arteries- In addition, pomegranate juice, like aspirin, can help keep blood platelets from clumping together to form unwanted clots.

A study of people for three months who drank pomegranate juice showed positive results in the amount of oxygen getting to the heart muscle of patients with coronary heart disease (American Journal of the College of Cardiology, Sept. 2005). Other researchers report that long-term consumption of pomegranate juice may help combat erectile dysfunction (Journal of Urology, July 2005).

Investigators are also excited about the possibility that pomegranate compounds might prevent prostate cancer or slow its growth. In mice, treatment with pomegranate extract delayed the development of tumors and improved survival (Proceedings of the National Academy of Sciences, Sept. 26, 2005). Other research reports suggest that pomegranate juice might help reduce the risk of breast cancer.

Arthritis – The pomegranate helps build tissue cultures of human cartilage cells respond to pomegranate extract.

Other areas the pomegranate helps:

Fights Breast Cancer
Studies in Israel show that pomegranate juice destroys breast cancer cells while leaving healthy cells alone. It may also prevent breast cancer cells from forming.

Lung Cancer Prevention
Studies in mice show that pomegranate juice may inhibit the development of lung cancer.

Slows Prostate Cancer
It slowed the growth of prostate cancer in mice.

Keeps PSA Levels Stable
In a study of 50 men who had undergone treatment for prostate cancer, 8 ounces of pomegranate juice per day kept PSA levels stable, reducing the need for further treatment such as chemotherapy or hormone therapy.

Protects the Neonatal Brain
Studies show that maternal consumption of pomegranate juice may protect the neonatal brain from damage after injury.

Prevention of Osteoarthritis
Several studies indicate that pomegranate juice may prevent cartilage deterioration.

Protects the Arteries
It prevents plaque from building up in the arteries and may reverse previous plaque buildup.

Alzheimer's Disease Prevention
It may prevent and slow Alzheimer's disease. In one study, mice bred to develop Alzheimer's disease were given pomegranate juice. They accumulated significantly less amyloid plaque than control mice and they performed mental tasks better.

Lowers Cholesterol
It lowers LDL (bad cholesterol) and raises HDL (good cholesterol).

Lowers Blood Pressure
One study showed that drinking 1.7 ounces of pomegranate juice per day lowered systolic blood pressure by as much as 5 percent.

Dental Protection
Research suggests that drinking pomegranate juice may be a natural way to prevent dental plaque.

According to the Pomegranate Council, 1/2 cup of raw pomegranate has 80 calories, 17 carbs, and 0 grams of fat. In general, the pomegranate is a great resource toyou’re your daily dosage of a very positive and effective antioxidant.

Alcohol and it's effects on Fat Burning/Muscle Building

Pure alcohol is not stored as fat but reduces the number of fat calories you burn by converting alcohol to acetate which takes priority as a fuel source over fat, carbohydrates and protein thus storing what ever you ate prior, as fat. ⁽¹⁾

Alcohol contains 7 calories per gram, which is almost as high as fat at 9 calories per gram. And to make it even worse alcohol is all empty calories.

Alcohol can increase your appetite so people who drink before a meal tend to have an increase in calorie intake, so drink after you eat. ⁽²⁾

Alcohol increases cortisol levels, also known as the stress hormone. Although low cortisol levels have positive effects, high levels have negative affects on your body and weight loss, such as increased abdominal fat and decrease in muscle density. ⁽³⁾

Alcohol also decreases your testosterone levels. Testosterone is important in maintaining and regulating lean body mass, visceral fat mass and total cholesterol. So by decreasing hormone levels would greatly affect your weight loss endeavors. ⁽⁴⁾

These effects are worsened even greater when you exercise as alcohol prolongs the depressant effect on testosterone secretion. ⁽⁵⁾

So drinking a large amount of alcohol especially when you are constantly physically active leads to greater fat around the waste and less overall muscle mass. ⁽⁶⁾

Moderation is key. Occasional moderate drinking has been shown to have cardiovascular health benefits and specifically moderate wine consumption has been linked to weight loss. ⁽⁷⁾

And don’t forget if you do drink do so after a healthy meal, make sure to drink plenty of water before and after drinking alcohol and most importantly drink without guilt.

1. Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936

2. Tremblay, A., & St-Pierre, S. (1996). The hyperphagic effect of a high-fat diet and alcohol intake persists after control for energy density. American Journal of Clinical Nutrition, 63, 479-482

3. Valimaki, M.J., Harkonen, M., Eriksson, C.J., & Ylikahri, R.H. (1984). Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Alcohol, 1, 89-93

4. Stanworth RD, Jones TH (2008). "Testosterone for the aging male; current evidence and recommended practice". Clin Interv Aging 3 (1): 25–44. PMID 18488876.

5. Heikkonen, E., Ylikahri, R., Roine, R., Valimaki, M., Harkonen, M., & Salaspuro, M. (1996). The combined effect of alcohol and physical exercise on serum testosterone, luteinizing hormone, and cortisol in males. Alcoholism, Clinical and Experimental Research, 20, 711-716

6. Kvist, H., Hallgren, P., Jonsson, L., Pettersson, P., Sjoberg, C., Sjostrom, L., & Bjorntorp, P. (1993). Distribution of adipose tissue and muscle mass in alcoholic men. Metabolism, 42, 569-573

7. Flechtner-Mors, M., Biesalski, H.K., Jenkinson, C.P., Adler, G., & Ditschuneit, H.H. (2004). Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426

Olive Oil will Unclog Your Arteries

By now you've probably heard about the cardiovascular benefits of olive oil, which scientists attribute to its monounsaturated fatty acids. "Good oils are not just neutral alternatives to unhealthy saturated and trans fats," says Dr. Arthur Agatston, leading preventive cardiologist. "They're actually good for you," he adds. However, when you go to the store to buy a bottle of olive oil, you may be bombarded with a variety of types and colors. Below is an explanation of some of the typical varieties you might find — and a reminder about which type to choose.

Olive oils do not differ in the types or amount of fats they contain — all are pressed from tree-ripened olives. The differences lie mainly in the taste, aroma, and concentration of nutrients. Here's the breakdown:

Extra-virgin olive oil. This is the oil most recommend. It comes from the first pressing of the olives, so it's the least refined and therefore has the highest level of antioxidants. It's also the highest quality and most-flavorful olive oil, with the lowest acid content.

Virgin olive oil. This comes from the second pressing of the olives and is between 1 and 3 percent acidic.

Light and extra-light olive oil. This is simply a designation used by companies to market a less-flavorful, more-acidic type of oil. The term "light" means lighter in color and fragrance, not less fat or calories. These oils are generally between 90 and 95 percent refined olive oil and 5 to 10 percent virgin olive oil. They have had their color, taste, and fragrance removed by the refining process (using a chemical, usually hexane, and steam). This process also destroys the phytochemicals and antioxidants in the oil.

"Adding good fats to your diet — like extra-virgin olive oil — is a smart move," says Dr. Agatston. Other good fats are found in canola oil, fish oil, and the healthy oils in avocados and nuts. In general there are many benefits to cooking with olive oil, just make sure you pick the right one.

Tips to Maintain Energy on a Low Carb Diet

There is no doubt that a low carbohydrate diet focused on foods with a low glycemic index is great for fat burning. By focusing on lean proteins and staying away from obvious carbs, many people can find fat burning success. However, some do not. The problem is often not the foods that they “are” choosing, but the foods that they are not! There are a few potential pitfalls to your low carb diet, and one of the main ones is fatigue and loss of muscle strength.

However, all is not lost. A low carb diet is very successful when you do it right. Here are a few tips to avoid some of the potential pitfalls.

Eat Healthy Fats

A healthy fat can be a sustaining source of energy for the body. It can provide the extra kick you need to get in a good workout after a long day at the job. If you choose your fats wisely, they can have many positive effects on the body.
Fish Oils (Salmon, Tuna and other Marine Oils): These can reduce the risk of CHD and also maintain good mental and visual function.
Salad Oils: Olive oil, grape seed oil and walnut oil and all, healthy delicious options. They can also help maintain good heart health.
Walnuts and Flax: Also great for heart health. Flax seed can reduce your bad cholesterol.
Almonds and Walnuts: May reduce cell damage, improve heart health and boost your immune system

Focus on the Right Food Choices

In a recent article, I mentioned that a lack of potassium can result in fatigue and loss of strength. However, many of the obvious potassium rich foods, such as bananas and potatoes, are not good for your fat burning plan. When maintaining a low carb diet, make sure that you are getting lean protein, fiber and low glycemic carbs from sources like fish (ahi, yellowtail, salmon), spinach and sweet potatoes.
Without this key element in your diet, you will find your energy levels plummeting, as well as a risk for muscle damage, injury and pain.
Since “low carbs” doesn’t mean “no carbs” choose the ones you do eat very wisely. Make sure that they are nutrient dense, low gylcemic index carbohydrates like sweet potatoes, wheat bran and oatmeal.
Green tea

Tea does not just taste good; it has a lot of amazing properties, including a natural stimulant.
It also helps prevent cancer; EGCG, an antioxidant in tea, inhibits the growth of new cancer cells and is also thought to kill some existing ones. It lowers bad cholesterol and stops formation of blood clots which can lead to stroke or heart attack, as well as reduces high blood pressure. It lowers blood sugar and helps prevent type two diabetes, destroys free radicals that cause aging, and boosts immune system function. Its antibacterial and antiviral properties can aid in recovery from colds and flu.

For more information on fitness and nutrition, pay a visit to our fully-equipped BOOTCAMP 619 studio anytime.

Salmon is not Just an Amazing Fat Burning Food

Salmon

Salmon falls under two category types, Pacific Salmon & Atlantic Salmon. The Pacific salmon represent all of the wild salmon caught in North America. Atlantic Salmon represent over 95 percent of the ocean-farmed salmon. There are very few commercial fisheries for wild atlantic salmon.

Farmed vs. Wild Salmon

Salmon ocean farming is a safe & eco-friendly way to fulfill the demand for fresh salmon year-round. Salmon is grown under controlled conditions & constant monitoring . In the United States the FDA (Food & Drug Administration) food inspection agency continuously monitors the quality of salmon during the production & processing steps. Ocean-farmed salmon allows people to eat a healthy tasty fish at an affordable price while protecting the wild salmon population.

Food Safety

Polychlorinated biphenyls (PCB’s) limits in salmon are almost equal to those found in wild salmon and well below the FDA limits. There should be no concerns in regards to mercury levels in salmon. In a study by the Institute of Medicine, salmon has been consistently rated as the fish with the lowest mercury levels. No hormones are used in the production of farmed salmon. Only antibiotics may be used to treat ill ocean-farm raised salmon. There are some organic farms that do not utilize antibiotics. The pink color of salmon are in result of the vital nutrients that are included in the feed of ocean-farmed salmon called astaxanthin. Astaxanthin is critical to the development of salmon in the wild as well as farmed salmon. It is simply a nutrient that turns the flesh pink similar to that of beta-carotene in carrots.

Health Benefits & Nutrition

Salmon yields the benefit of Omega-3 Fatty acids. Omega-3 fatty acids are polyunsaturated fats that are essential to life. It helps protect against heart disease, promotes healthy skin, healthy joints, and are essential to proper neurological development in unborn babies & young children. Because of the health benefit of Omega-3 Fatty acids, it is recommended by the American Health Association dietary guidelines that adults eat at least two servings of fish high in Omega-3 fatty acids per week.

Salmon is low in saturated fats (bad fats) which are linked to higher cholesterol levels. Salmon has approximately a third of the saturated fat of lean ground beef and fifty percent less saturated fat than chicken.

Salmon is low in Trans-fatty acids. Trans-fatty acids increases LDL cholesterol levels (bad cholesterol) and lowers HDL cholesterol levels (good cholesterol) which leads to greater risk of heart disease and stroke.

Salmon is low in calories. Salmon contains only 183 calories. This is lower than both beef or chicken.

Salmon is high in protein. This type of protein contains all of the essential amino acids required by the body for growth and maintenance of muscle tissue. Also, high-quality proteins help maintain an active metabolism, which plays an important part in weight loss. Salmon is a healthy & wise choice to include in your diet.

If you currently aren’t a big fan of fish, maybe now is the time to reconsider for the greater good of your health-MYSELF INCLUDED.

Tomatoes, Vegetable or Fruit?

Tomatoes

Is a tomato a vegetable or a fruit? Although the facts put tomatoes in the fruit category, we commonly think of them as a vegetable.

Calorie content of a 100 g Tomato is only 20 calories and these calories are easy to absorb. Tomatoes are a rich source of several nutrients. They are well known for their high vitamin C content, which increases as the vegetable ripens.

Tomatoes also contain significant amount of vitamin A, B vitamins including niacin and riboflavin, magnesium, phosphorous and calcium. They are also a good source of chromium, folate, fiber and riboflavin. Vitamin B6 and folate also work to convert the homocysteine in our bodies into harmless molecules. High levels of homocysteine are associated with an increased risk of heart attack and stroke.

The fiber in tomatoes also helps lower cholesterol levels, helps prevent colon cancer and helps to keep blood sugars at a low level.

The nutritional value of tomatoes actually improves with cooking. Studies show that heat processing actually enhanced the nutritional value by increasing the lycopene content -- a phytochemical that makes the tomatoes red. lycopene is found in abundance in tomatoes, is known for its disease fighting abilities. It is a powerful antioxidant that helps protect the cells in our bodies from damage. lycopene is actually more available to the body when the tomatoes are cooked, so cooked or canned tomatoes are just as nutritious as raw.

Quinoa is one of the most Nutrient Dense Foods

Quinoa is Latin America’s best kept secret. Incas viewed this as food from the gods. Because of how revered it is among Native Americans, early Christians banned this food and only recently is it being reintroduced to Western Society. Quinoa has a light nutty flavor and is very versatile. Quinoa’s texture is similar to that of rice or couscous. Quinoa can be a breakfast food – a replacement for oatmeal, or lunch/dinner – replacement for rice or pasta. Whole Grain Quinoa is high in fiber, a good source of iron, and has all eight essential amino acids. Quinoa is a complete protein food and this unique attribute makes it an excellent source of food for vegetarians and vegans. An added plus, Quinoa has B-complex vitamins that help skin glow and hair feel less dry. Unlike many starches, quinoa does not contain gluten, a common food allergen. Fun fact, Quinoa acts, tastes, and looks like a grain; however, this power food is actually related to Spinach, Beets, and Kale.

Common Method of Preparing Quinoa:

Treat quinoa much like rice, bringing two cups of water to a boil with one cup of grain, covering at a low simmer and cooking for 14–18 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dentepasta). As an alternative, one can use a rice cooker to prepare quinoa, treating it just like white rice (for both cooking cycle and water amounts).

FYI, Great Fast Food Restaurant where you can try this miracle food:

Crazy Bowls & Wraps

Ste 402, 5664 Mission Center Road, San Diego, CA

(619) 291-9727‎