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UltimateFitnessGear Archive Page
Thursday, July 31, 2008
By Steve Edwards
No matter how commercialism or politics try to interfere, the Olympics is still the bastion of good old-fashioned sporting entertainment. Sure, there are a lot of high-profile athletes at the Games, but most of them have slaved away in obscurity for one chance to shine in the spotlight. By the time you get this, the Olympics will be in full swing, but most of the story lines will still be developing. Here are some of our favorites. Michael Phelps. You'd have to have been hiding out in a cave to not have heard about his quest to break Mark Spitz's record of seven gold medals in a single Olympics, but that doesn't mean it's not dramatic. He's already been involved in what's being called the greatest race in the history of swimming, and he still has six events to go. The fastest swimming venue ever. The Chinese pulled out all of the stops for their pool, which was designed to help swimmers move as fast as possible. In one race, six swimmers broke the existing world record, which was set in the previous race. And this is just day two. The war on drugs. A Spanish cyclist (shocking) became doping scandal number one at the Games on day two. World Anti-Doping Agency officials are predicting 30–40 positives during the Olympics, yet almost every athlete caught feigns surprise and says their sport is clean. Is this the year it finally blows up? Dream Team II. Embarrassed at faltering on the world's stage, the USA has put together its best group since the original Dream Team hammered the world in '92. But basketball has changed a lot in the last decade, and even with LeBron and Kobe, gold is hardly a forgone conclusion. The Ex-Pat Games. More than 30 foreign-born athletes will compete for the USA in Beijing. What do you do when you haven't won a middle-distance medal in decades? Nationalize a Kenyan. But we're not alone. WNBA all-star Becky Hammon will play for Russia, and Clipper Chris Kaman will play for Germany, even though both were born and raised in America. The U.S. coach called Hammon a traitor. Hammon counters that she wasn't even invited to try out for the U.S. team. If this continues, the Olympics could go the way of the America's Cup—where the best athletes sign on with the highest bidder. The dash. Whatever you do, don't miss the 100-meter final. It should feature the three fastest runners in history. Women's gymnastics. The China vs. USA rivalry in women's gymnastics is one for the ages. They've traded ever-so-close victories over the last two years. The rubber match is on the biggest stage of all. Liu Xiang. The 110-meter high hurdler from China has a tad bit of pressure on him. He's been the best hurdler in the world over the last few years. This year, however, someone has run faster. Xiang has been called the savior of Chinese track and field, and his coach reportedly said that if he doesn't win in Beijing, all of his accolades mean nothing. But don't worry about that. Just relax and enjoy the moment. Is 40 the new 20? 41-year-old Dara Torres began swimming again just to get in shape after having a baby. Now she's making her fifth trip to the Olympics. 39-year-old Sheila Taormina has become the first person to qualify for the Games in three different sports. And cyclist Jeanne Longo, 49, who has competed in seven Olympic Games, is already talking about the next one. Beachbody goes to the Olympics. Okay, so maybe this isn't a story to watch, but we'll be blogging live from China during the second half of the games. P90X is now a legitimate training program used by high-level athletes. We're always on the lookout for the next great thing. Maybe we'll find it in Beijing. Chalene Extreme - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam Your Place For: Workout Routines - Workout DVDs - P90X 
Tuesday, July 29, 2008
By Denis Faye
In your neck, under your larynx, you'll find a less-than-an-ounce gland that looks like a butterfly—a very ugly butterfly. This is your thyroid, and believe it or not, this tiny lump of flesh regulates your entire metabolism. When it works, your metabolism works and life is fine. But when it doesn't work? Well, it's pretty amazing how one little butterfly can cause so many problems. The thyroid's task is relatively simple. It takes the iodine you get from your diet, usually from seafood and iodized salt, and combines it with an amino acid (a protein-building block) called tyrosine to create two hormones, thyroxine (T4) and triiodothyronine (T3). These hormones then travel throughout your system, regulating your metabolism, or the conversion of oxygen and calories to energy. There are numerous things that can go wrong with your thyroid. Here's just a small sample: Goiter, an enlargement of the gland that can easily be removed. Thyroid Cancer, which can also usually be removed. Hyperthyroidism, when the thyroid makes too much hormone. Hypothyroidism, when it isn't making enough. Usually, medications can get hyperthyroidism under control; however, removing a portion of the gland is sometimes required. Keep in mind that if you suffer from hyperthyroidism, it's best to ask your doctor about any vitamins or supplements you might be taking. Some vitamins and supplements contain iodine, like Beachbody's ActiVit® Multivitamins and Total Health Women's Formula. You'll want to avoid iodine, given that you're trying to slow your thyroid and iodine just stimulates it. On the other side of the fence, there's hypothyroidism. There are two primary causes of this condition. First, it can occur when you've had a hunk of your thyroid removed to deal with something like cancer, a goiter, or ironically, hyperthyroidism. The second most common cause of hypothyroidism is a swelling of the gland that leaves most of its cells dead. Often, the cause for this is called autoimmune thyroiditis, when the body's own immune system turns on the thyroid, causing inflammation. There are several symptoms of hypothyroidism, including: Fatigue and weakness Depression Constipation Dry skin Hair loss Weight gain or increased difficulty losing weight Often, people who are having problems losing weight will instantly point at their thyroids. It's a fine thing to check—a simple blood test usually does the trick—but keep in mind that you'll most likely have some of those other symptoms as well. If you do have hypothyroidism, it's usually easily treatable with medication, often a synthetic form of the T4 hormone. Keep in mind, though, that getting the treatment just right is a little bit of a guessing game. It might take your medical professional a few medications to find the right one, and even when he or she does, it can take a couple months for your hormone levels to get back to normal. And even then, patients often find that losing weight remains difficult. There could be many reasons for this, including other medications you're taking, such as antidepressants or steroids. Stress can also play a factor, as can depression or other hormonal imbalances. But this is no reason to give up on fitness. Even though your metabolism is impaired, it's still there and you'll benefit from exercise by maintaining a healthy lifestyle. Proper medical treatment plays a major role in treating thyroid issues, but there are also two important things you can do. Exercise. The main problem with hypothyroidism is that your metabolism has slowed down. The simple fact is that muscle takes more energy than fat to maintain, so if you exercise, you raise even a slow metabolism. Also, working out can help you deal with some of the other problems associated with the condition, including depression. So whether you choose 10 Minute Trainer, Hip Hop Abs, or Turbo Jam, make exercise a priority, but remember to consult with your physician before beginning any exercise program. Diet. Obviously, a healthy, calorie-controlled diet can still help you lose weight, or at the very least, it can help prevent additional weight gain. Additionally, numerous studies point to some foods containing goitrogens, naturally occurring substances that interfere with thyroid function. Avoiding large amounts of these foods, particularly raw, is a good idea. Your nutritionist should be able to provide you with more information about goitrogens. Here's a partial list: Soybean-based foods, such as tofu and soy milk Cruciferous vegetables, including broccoli, Brussels sprouts, cabbage, cauliflower, kale, mustard, rutabaga, and turnips. (Note that if your thyroid is healthy, these veggies are all still good for you. Nice try.) Millet Peaches Peanuts Pine nuts Chalene Extreme - P90X - P90X Plus - Power 90 Workout - Shaun T - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Sunday, July 27, 2008
By Joe Wilkes
A while back, we tested your fast food saturated fat IQ, but do you know which of these favorites have the most saturated fat (the bad artery-clogging kind)? Rank them from lowest to highest sat fat content. One half of a rotisserie chicken. The chicken is the lowest with 9 grams of saturated fat (most of which could be avoided if you remove the skin). It has 31 grams of total fat (almost half the recommended daily allowance [RDA]), 68 grams of protein, 0 grams of carbohydrates, and 557 calories. It's a great high-protein, low-carb option; and if you can resist the skin, it can also be a low-fat option. 4 strips of bacon and 3 eggs, fried. This favorite breakfast combo has the second lowest saturated fat content, with 10 grams of saturated fat. It has over 33 grams of fat total (about half the RDA), with 30 grams of protein, less than 2 grams of carbs, and 436 calories. Grilled cheese sandwich (2 slices of white bread, 2 slices of American cheese, grilled in 2 tablespoons butter). This has 18 grams of saturated fat (14 of which come from the butter) and 28 grams of total fat. This is actually the dish with the lowest fat content overall. If you toast the sandwich in your broiler, you could lose most of the fat content. The sandwich also has 30 grams of carbs, 12 grams of protein, and 432 calories—the lowest calorie count on the list, but almost as much as the bacon and eggs. One cup of vanilla Häagen-Dazs ice cream. This dessert packs a whopping 22 grams of saturated fat, more than twice the bacon and eggs and almost as much as the porterhouse steak. It has 36 grams of fat overall, 42 grams of carbs (mostly sugar), and 10 grams of protein to show for its 540 calories (almost as much as the half-chicken). One 12-ounce porterhouse steak (fat trimmed). This has 24 grams of saturated fat, about a day and a half of what the government would recommend. The steak contains your entire day's allowance of total fat, 68 grams. At 964 calories, it runs away with the calorie-count prize, too. It does boast 80 grams of protein and zero carbohydrates, which would make it an Atkins hall-of-famer. Chalene Extreme - P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Friday, July 25, 2008
By Monica Ciociola
Who do you blame when your best-laid diet plans go awry? There are obvious culprits, like the 36-billion-dollar-a-year food industry that pushes us to eat more, eat on the go, and try all sorts of pseudofoods probably unrecognizable to our grandparents. Then, there are the more elusive saboteurs. Here are 5 ways to spot the signs of diet sabotage and avoid them! You think that working out every day entitles you to eat as much as you want. Sorry, but it doesn't work like that. In your haste to pop in the Turbo Jam® DVDs, you may have missed the Turbo Jam fitness and nutrition guide. Now would be a good time to crack open the book to the "Diet" section. You'll be happy to learn that eating it up "Turbo Style" doesn't mean giving up the foods you love. Refer to Beachbody's popular Michi's Ladder as a helpful nutrition guideline. You dropped 10 pounds in your first week and can't wait for your next Fatburger. While it's great to reward yourself for a job well done, if your ultimate goal is to lose weight, a place like Fatburger probably isn't the best choice. Instead, how about heading to the spa for a day of beauty or indulging in a not-so-naughty, low-calorie treat, like a cup of nonfat yogurt or a serving of your preferred nuts? You hit your goal weight, and now you're feeling a little cocky. If you start to rest on your laurels and go back to your pre-Beachbody eating habits of pizza, fries, and soda, the pounds are bound to come right back. To really lose the weight for good, you'll need to change your eating habits and embrace a healthier lifestyle. The Message Boards are a great place to find the support you need to lead a fitter, healthier lifestyle. You're ready for dessert, while the rest of the table is still working on their appetizers. All those nights of eating in front of the TV make it hard to remember that food should be eaten slowly and with pleasure. Inhaling your food doesn't give your stomach enough time to send the message to your brain that it's about to explode. So, if you're a fast eater, try to slow it down by eating with other people and taking a break for air, water, or conversation after each bite. Dinner preparation consists of dialing your local Chinese restaurant. Having lived in NYC for 8 years with a kitchen the size of my mouse pad and every type of cuisine just a speed dial away, I picked up some pretty bad habits. The trouble with restaurants is that their entrees could feed a family of five (but yet they start to seem normal), and they sneak in extra oils, sauces, and dressings. Learn to prepare your own food in a way that's convenient for you, like washing all your lettuce, veggies, herbs, fish, and poultry on Sunday for the week ahead. You can also make vats of soup, pasta, and brown rice that you'll be able to microwave throughout the week. Chalene Extreme - P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Wednesday, July 23, 2008
By Steve Edwards
Is Atkins back? The oft-maligned high-protein diet won in a battle between some of the more popular weight loss diets. In an extensive 2-year study, participants who followed a high-protein diet lost more weight than those who followed a low-fat or a Mediterranean diet. But before you throw out your whole grains and stock your fridge with steak and butter, read on. Let's take a close look at this study to clarify what it means, and to try to help you determine what should be the right diet for you. The main message of the study could be that dieting works because all of the participants lost weight. Surprisingly, however, those on a high-protein diet lost more weight and improved their cholesterol levels more than those on a low-fat diet. The third option, a Mediterranean diet plan, fell in the middle. Women, however, showed the best results on this plan. What makes this study so special is that it was done in a very controlled environment—an isolated nuclear plant in Israel—and that most participants (85 percent) stuck with it to the end. All of the 322 participants ate lunch at a cafeteria with a controlled menu and had very few options for fast/junk-type food outside of work. Most of them were male. The average weight loss for the high-protein diet was 10.3 pounds. The Mediterranean dieters averaged 10 pounds lost, and those on the low-fat regimen averaged 6.5 pounds lost. For those of you on Beachbody® programs, whether P90X®, Slim in 6®, or Yoga Booty Ballet®, these numbers might not seem too impressive. The study was conducted without any exercise requirement, and the chosen group did not necessarily include participants needing to lose a lot of weight. We know we can get far better results with a Beachbody-type of fitness plan, but the results of this study can still help us refine our own diets. Let's look at some of the main questions the study brought to the forefront. Is Dean Ornish an idiot? The popular "good guy" of the American diet, as seen on TV, was skewered in this study by proponents of the often-vilified Robert Atkins approach. Does this mean that we've been bamboozled by the media? Not exactly. But the "Ornish plan" that's been adopted by our government and recommends getting less than 30 percent of our calories from dietary fat might need to be reconsidered. In this study, those who ate more fat saw their cholesterol indicators fall by nearly double. However, it must be noted that there was no pre-study cholesterol criteria. It's possible—and probably likely—that those choosing the low-fat approach had better cholesterol numbers to begin with. Another consideration is that the Ornish approach (that includes a lot of fruits and veggies) has a lot more margin for error should one stray from the diet, which we'll look at in more depth below. Should I try getting my copy of Dr. Atkins' New Diet Revolution back from the Salvation Army? Maybe, but this study does nothing to overturn the reason the public turned on Atkins in the first place. The high-protein approach—popularized but not invented by Dr. Atkins—still has merit as a diet plan. Where the Atkins folks went wrong—though the diet still became popular, it should be noted—was by hyping up their plan as the one that allowed you to eat bacon, butter, and fatty meats. While this is true for a portion of a high-protein diet, it's not something that works well within the scope of an entire meal plan. Atkins tried to reverse this thought pattern by adding phases to the diet plan, but the damage had already been done; carbs had become vilified and fat was "where it was at." The problem was that this only worked during the early phases of the diet; that's if the participants were strict enough to keep their bodies running without blood glycogen. Once you began to cheat, you were eating a very dangerous high-fat diet. Atkins advocates, in part, funded this study, so we should be suspicious. But the reason they did is because they knew that their plan would fare well. Cutting your carbohydrate intake, especially in the early phase of a diet plan and when you aren't doing much exercise, is very effective for weight loss and health in general. What was that about women? Oh, yeah, in the study, women did the best on the Mediterranean diet. Since most "dieters" are women, it's rare when a study features less of them, but that's what happens when you use a nuclear facility as a venue. In the study, the Mediterranean diet was similar to the low-fat plan except that more emphasis was placed on eating nuts, fish, and olive oil—all of which are outstanding fat sources. What does the small print say? Even though Atkins proponents funded the study, it wasn't a steak and cheese festival. According to the Associated Press, the study "urged dieters to choose vegetarian sources of fat and protein." This is a far cry from the public perception of the Atkins plan. Essentially, each dietary plan used primarily healthy foods, recommending that most calories come from plant sources. This meant that all three options were more or less healthy, the defining difference being the percentage of carbohydrates versus the percentage of fat in the participants' diets. The more sedentary you are, the fewer carbohydrates your body needs to function properly. Therefore, the findings make perfect sense, assuming that the average exercise level was fairly low. How much exercise did the participants get? Not much, from the looks of it. Exercise was not a component of the study, except for one comment stating that participants "got roughly the same amount of exercise." But where carbohydrate intake is concerned, exercise is the major component. The more exercise a person does, the more carbohydrates (and overall calories) he or she needs to eat, even to lose weight. A more thorough study would have been to add an exercise element and then see how each participant responded to various phases. What would likely have been the answer? The high-protein participants would have transitioned to being low-fat participants as they added exercise and got into better shape. This is because as you add exercise, you need to add calories. And more of these additional calories should be carbohydrates because they are directly burnt off during exercise. Carbohydrates are fuel. The more driving you do, the more you need to eat. Final observations. This study does a good job of pointing out the importance that dietary fat plays in our diets. It doesn't exactly vindicate Atkins, but it shows the reason he wrote his books in the first place. It reminds us that most people eat more carbohydrates than they burn off. By inference, we can conclude that this is a highly dangerous way to eat and the major culprit in our obesity epidemic. Therefore, reducing carbs tends to improve that average person's health indicators, especially those who are overweight and/or sedentary. The study used healthy sources of fat and protein. This was not the way the original Atkins plan was structured, but it is a far safer approach because those who cheat will then still have a healthy nutrient base. It left out exercise. If that were a component, it's certain that we would have seen the numbers from the lower-fat approach improve as the participants became fitter, since we need to eat more carbs, but not necessarily more fat and protein, to fuel our exercises. Chalean Extreme - P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Monday, July 21, 2008
By Joe Wilkes
August is National Peach Month. How well do you know your peach facts? What popular family is the peach a part of? The peach is related to the rose family. However, giving someone a dozen peaches on an anniversary has been met with mixed results. How many bushels of peaches does Georgia produce annually? Georgia produces slightly less than 3 billion bushels of peaches every year. The United States is the world leader in peach production, supplying over 20 percent of the world's peaches. How did the cling peach get its name? The cling peach is so named because the flesh of the peach is more attached or "clings" to the pit. Freestone peaches pull away easily from the pit. What vitamins are peaches particularly high in? Peaches are high in vitamins A, C, and E, as well as dietary fiber. And at 35 to 70 calories a peach, they make sweet and healthy snacks. Who wrote James and the Giant Peach? Roald Dahl, the British author of another popular "sweet" children's book, Charlie and the Chocolate Factory. Check out the 1996 film version of James and the Giant Peach directed by Henry Selick. Chalean Extreme - P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Sunday, July 20, 2008
By Steve Edwards
Soy took another hit last week when a study was released showing that eating half a serving a day could lower a man's sperm count. Over the last few decades, soy has usurped many traditional crops and has been an ever-increasing part of our daily diets. The latest finding is just another in what seems to be an ever-growing list of health concerns surrounding soy. But, we still regularly see headlines promoting soy as a miracle food, so it's hard to know whether or not it's healthy. We analyzed the latest claims and concerns, and came up with a list of the top ten questions you might have about soy. Do we eat too much of it? In a word: Yes. Whether it's healthy or not, soy is being forced down our throats a lot more than we know. The U.S. is the largest producer of soybeans in the world, so there's a lot of money there to spend on ways to tell us how good it is for us. But even if it is good, that's no reason to eat nothing else. Americans eat more soy than anyone else in the world, with some people getting upwards of 60 percent of their protein from it. This is because it's in a lot more than tofu these days. The food industry has developed so many creative uses for soy that it's now found in paints, glues, and bug sprays. And food. A lot of it. Soy, in some form or another, is on the label of hundreds of varieties of processed foods, which, by most accounts, seems to be the real problem. But haven't healthy Asians been living on it for years? This is the marketing hoopla, for sure, beginning with the dubious claim that all Asians are healthy. Either way, however, soy plays only a partial role in their diets. A 1990 study from Cornell University concluded that the average Chinese diet consisted of between 0 and 58 grams of soy a day, with the average being 13 grams—about half an ounce. This is not insignificant, but it's a long way from being 60 percent of their protein consumption. Are all types of soy the same? Not exactly. You don't need a nutrition expert to point out that there might be a difference between an unprocessed soybean and bug spray. But soy is now found in foods from all over the tiers of Michi's Ladder, and it can be found on Tier 1 or Tier 5. For example, natto—a Japanese dish of fermented soy—nearly always shows up on lists of the world's healthiest foods. But soy chips are, well, fried crispy things devoid of nutrition, no matter what the base ingredient is. The rule with soy should be the same as the rule with most other foods; the closer it is to nature, the better. This means that edamame and miso are likely to be healthier than soy milk, soy cheese, soy burgers, and soy ice cream. Can it cause cancer? Forget sperm count; let's first find out if it's going to kill me! The risk of breast cancer due to soy intake has proliferated on the Internet since a 2001 Canadian study and a 2006 California study suggested that women with a high risk of breast cancer be mindful about the amount of soy they consume. This was due to isoflavones, which are a type of phytoestrogen, a chemical produced in plants that acts like estrogen when introduced into animal bodies. The isoflavones scare has caused both Israel and Great Britain to issue warnings recommending that females under the age of 18 limit their soy consumption. Can it prevent cancer? On the flip side, there's a lot of research showing that soy isoflavones might help prevent cancer, along with hot flashes, osteoporosis, and brain aging. According to Mark Messina, an associate professor at Loma Linda University who has worked with the National Institutes of Health and the National Cancer Institute, and now consults as a soy expert, it seems far more likely that soy prevents rather than causes cancer. "There is very exciting data indicating [that] early soy consumption reduces breast cancer risk," says Messina. "There have been four epidemiologic studies that have looked at this relationship. The latest study, from the National Cancer Research Institute, found that women who consumed the most amount of soy at 5 to 11 years old were 58 percent less likely to develop breast cancer than women who consumed less soy." Is it making us sterile? Back to the original scare piece, we see that even small amounts of soy consumption can lead to a reduced sperm count. Researchers at Harvard concluded that eating only half a serving per day (about the same as the Chinese, who haven't seemed to have problems) lowers sperm concentrations and "may play a role" in male infertility. However, moving past the headlines, we see that no males in the study were infertile due to soy and that the much larger culprit in the study was obesity. Obesity can cause sterility. There is no evidence that soy can or will. Is it making us fat? One soy fact is clear: It's not making us fat. Soy's popularity, in fact, came from the fact that it's a very good source of protein and omega-3 and, unlike animal protein, is far less likely to make us fat. In 1989, the FAO/WHO developed the Protein Digestibility Corrected Amino Acid Score, a method of measuring protein values in human nutrition. Eggs, milk, and soy all score a 1.0, the best possible. Beef scores .92 and peanuts score .52. Additionally, soy's fat is mainly omega-3, making it an excellent substitute for meat, which is high in saturated fat. Isn't an allergy to soy likely? Soy is one of the top eight allergens, along with milk, eggs, peanuts, tree nuts, fish, shellfish, and wheat. This is due to its 12-protein structure. While it's not likely that you're allergic to soy, its symptoms can be subtle and hard to distinguish, like sore muscles or general fatigue. Also, it's in so many foods that it can be difficult for those with soy allergies to eat a balanced diet, or to even know they're eating it at all. Soy is often found in baked goods, canned tuna, cereals, crackers, sauces, soups, some peanut butters, and infant formula. Avoidance takes a lot of attention. What is soy lecithin? It seems to be in everything! Soy lecithin is a waste product that comes from the manufacturing of soybeans and is used in many different products. Its main use is as an emulsifier in junk foods, but it's also used, in part, for many supplements. It's been linked to many health benefits and some things less beneficial. It's debatable whether it's a health benefit or a danger, but a bad batch was linked to a recent Hershey recall and plant closure in 2006. Even if it proves to be healthy, as studies suggest, soy lecithin still needs to be considered when determining your soy intake. So why risk eating soy at all? And if I do, how much should I eat? There is no denying that soy can be a healthy part of your diet, unless you happen to be allergic to it. Its macronutrient profile is exceptional. It's a great protein and fat source. It's been linked to improved cardiovascular health, and the isoflavones have myriad benefits associated with them. All the negative research seems to be linked to excessive amounts. It's only what is deemed excessive that is debated. Messina states, "I don't believe there is evidence that exceeding these amounts is harmful," in regards to a 25-gram-per-day recommendation. The Chinese study showed nothing but health benefits associated with the consumption of 13 grams per day, on average, but participants also ate up to 58 grams per day. It would make sense to recommend a serving or two of soy per day, provided it comes from natural sources. The trick is learning about the foods wherein soy is hidden, which will take some label reading and a little bit of probing. Chalean Extreme - P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Friday, July 18, 2008
By Joe Wilkes
Anyone who's read the latest studies about high-protein diets knows that we need to get a substantial amount of protein in our diets—about a third of a gram for every pound of body weight (see Steve Edwards' analysis in last week's article, "The Best Diet for Weight Loss," in Related Articles below). One of the best and most readily available sources of protein comes from animals, but there are a lot of good reasons to think about cutting back or cutting out our consumption of meat to satisfy our protein needs. Aside from the obvious animal-rights issues, there are several economic and environmental considerations to consider. The USDA estimates that it takes roughly 16 pounds of grain to make one pound of beef. When you consider that one-third of the world's population is classified by the World Health Organization as starving, it's easy to see where some of that grain could be put to better use. Beef production also impacts the ecosystem, from the clear-cutting of rainforests for grazing to water pollution to methane emissions, which contribute to greenhouse gases. And the cost of meat to your personal health is also significant. Although packed with protein, many meat choices contain high levels of saturated fats, the overconsumption of which can lead to heart disease and cancer. At any rate, this article isn't designed to be a polemic about the benefits of vegetarian living. Picking up a book like Eric Schlosser's Fast Food Nation or Michael Pollan's The Omnivore's Dilemma, not to mention any of the vast Internet resources available on the subject, might convince you to replace meat with an alternative protein source a couple of meals a week. The challenge in going vegetarian is finding enough "high-quality" protein. High-quality protein is defined as protein that contains all eight of the essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Most meat sources have all of the amino acids in one place. Plant sources usually have some of the acids, but not all in one place. So the key is combining foods to get a full complement of amino acids. Here are some of the top places to get your proteins (vegans, skip to #3). We'll skip soy for the time being—to read more about the good and the bad of soy, scroll down to Steve Edwards' article in this newsletter. Eggs. Egg protein is commonly referred to as a "perfect protein" as it contains all the essential amino acids. There's a reason Rocky drank them during training; they contribute greatly to muscle recovery. One egg contains 6 grams of protein, with only 80 calories and 5 grams of fat. It also contains over 200 milligrams of dietary cholesterol, which is high, but dietary cholesterol isn't the same thing as blood cholesterol. In fact, some eggs are now produced with high levels of omega-3s (achieved by adding fatty-acid-rich seeds to the hens' diets), which can actually aid in the lowering of blood cholesterol levels. Dairy. One cup of 2 percent milk contains 8 grams of protein, only 5 grams of fat (3 of which are saturated), and about 120 calories. Switch to skim milk and you get just as much protein, no fat, and 30 percent fewer calories. An ounce of Swiss cheese also has 8 grams of protein but also 8 grams of fat (with 5 grams saturated) and a little over 100 calories. Nonfat yogurt may be your best option with 14 grams of protein and only 137 calories for a cup, or cottage cheese, which boasts 28 grams of protein in one cup. Many dairy products still have the same saturated-fat issues as meat and not all people can tolerate dairy well; some are even allergic or lactose-intolerant. Legumes. If you read my article on fiber a couple of weeks ago (see "8 Fantastic Fibrous Foods" in Related Articles below), you already know some of the great health benefits of legumes. Not only are they high in fiber, they're high in protein, too. A cup of chickpeas has about 17 grams of protein, a cup of lentils has about 16 grams of protein, and a tablespoon of peanut butter has about 4 grams of protein. Some people blame beans for intestinal distress. It actually isn't the fiber in the beans that causes gas but a sugar that requires an enzyme to be digested, which humans lack. When soaking beans, add a pinch of baking soda to the water. It will help leach out the sugar from the beans, making you less gassy after eating them. Also, to avoid the sugar, don't cook the beans in their soaking water. Aside from that, if you weren't much of a bean eater before, add them into your diet slowly to give your system time to get used to them. Grains. Usually, we think of grains as carbs, but when we're talking whole grains, they actually have a fair amount of protein. A cup of barley, for example, contains almost 20 grams of protein. A cup of buckwheat flour contains 15 grams of protein. A cup of couscous (dry) contains 22 grams of protein. A cup of oats for oatmeal provides you with 13 grams of protein. If you always choose whole-grain varieties of your favorite grains, you'll also get most of your recommended daily allowance (RDA) of fiber as well. But carb-watchers should beware; whole grains are the "carbiest" of the protein sources available. Nuts and seeds. The mighty almond, which also has the most fiber per ounce of any of the common nuts, also has the most protein—6 grams per ounce. But almonds also have 16 grams of fat per ounce; however, only one gram of that fat is the unhealthy saturated kind. Pumpkin seeds, or pepitas, have 7 grams of protein per ounce (about 140 seeds) with 13 grams of fat (2 grams saturated). Other seeds, like sunflower and flax, are also good, with about 5 grams of protein per ounce. Seitan. Seitan is a meat substitute made from processed wheat gluten. Popular for centuries in Asia, it has gained in popularity in America in the past few decades but is still largely only available in health-food markets. It's not very flavorful, which makes it an ideal ingredient for replacing meat in any dish—it will assume the flavor of the sauce or spices you use. Many Asian dishes use it as mock pork, chicken, or beef. Just three ounces of setian contain 20 grams of protein, almost twice as much steak, and only 2 grams of fat and 130 calories. Try it in a stir-fry—you might fool your family! Quorn. Quorn is a fungus-based protein source that has only been available for about 25 years or so. It is processed into different forms and flavors, like hot dogs, burgers, and faux chicken nuggets. Three ounces of Quorn, depending on how it's prepared, can have 10 to 16 grams of protein, and low fat and calorie contents. Like seitan and other meat substitutes, the sodium content bears keeping an eye on; it's usually the go-to ingredient when disguising the origin of a meat substitute. Also, there have been some reports of people with allergic reactions to Quorn, so it may be worth checking with your doctor to see if you're susceptible. Nutritional yeast. This is an additive that can be used in recipes. It's very popular in Europe and Australia and gaining popularity in America. It has a slight cheesy flavor and can be added to shakes, soups, and sauces or used as a substitute for Parmesan cheese or as a popcorn or garlic-bread topping. It's especially rich in B vitamins. A two-tablespoon serving has 8 grams of protein (and is a complete protein, containing all amino acids), only one gram of unsaturated fat, and 50 calories. Spirulina. Also known as blue-green algae, this has been a food source for centuries in Africa and South America. It has a lot of vitamins and minerals and is a complete protein. One ounce of dried spirulina contains 16 grams of protein, only 2 grams of fat, and 81 calories. Algae aren't the most appetizing foodstuffs, and much of spirulina is consumed in pill form or mixed into super-green drinks (like Beachbody's upcoming Shakeology™ drink). But it can also be used powdered or fresh in dips, salads, and sauces. There are a lot of message boards and recipe ideas on the Internet posted by enthusiasts. Amaranth and quinoa. These are often referred to as "pseudograins." Both are actually seeds but are similar to grains in texture and flavor. Both are complete proteins, containing all eight essential amino acids, and have high levels of fiber and minerals. Amaranth can be used as flour, puffed into breakfast cereal, or cooked into soups and stir-frys. One ounce has 4 grams of protein, 2 grams of fat, and 105 calories. Quinoa can also be used for breakfast cereal and, when boiled, makes an excellent substitute for rice or couscous. One cup of cooked quinoa contains 8 grams of protein, 4 grams of fat, and 222 calories. And, of course, I'd be remiss if I didn't mention the greatest protein substitute of them all, Beachbody's own Whey Protein Powder! (Come on, what'd you pay for this newsletter?) With 18 grams of protein in every scoop, and available in chocolate and vanilla flavors, it's a great addition to your health shake, containing the highest concentration of branched-chain amino acids of any source, critical for muscle development. Also, if you're thinking of cutting back on fish in your diet, you might want to consider adding a decent omega-3 supplement to your regimen. Chalean Extreme - P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Wednesday, July 16, 2008
When you want to lose weight it’s really important that you choose one of the many safe weight loss programs out there. Safe weight loss programs are diets and workout programs that will help you lose weight and keep it off by changing how you eat and how you exercise. Fad diets, fasting diets, and the hundreds of diet supplements and diet pills that you find in the store are usually not a safe way to lose weight. Safe weight loss programs try to teach you a new way to live, and they focus on helping you lose a pound or two pounds per week which is a healthy rate of weight loss. These programs don’t promise that you can eat anything you want and still lose weight, like the diet pill diets. Safe weight loss programs don’t promise that you will lose twenty pounds in a week and they also don’t have to cost you a fortune like Jenny Craig.
So how can you tell if a weight loss program or diet is safe? There are some things to watch out for. Look closely at what the diet says you can eat. If the diet tells you that you can’t have any of a particular food group or tells you that you can have unlimited amounts of another food group that diet is not a safe one. You should be eating the recommended amounts of food from all the food groups everyday. Another factor you can use to tell if your diet or the diet you are thinking about starting is safe is to find out if the diet allows reasonable calorie levels. A reasonable calorie level for more people is between 1,400 and 2,000 calories a day. Women need to consume at least 1,400 calories a day to keep their bodies from going into starvation mode and men need to consume at least 1,600. If your diet doesn’t allow you to have at least the minimum amount of calories that you need to maintain your normal body function then it’s not a safe diet. You should also check to see if the foods that you like are allowed on the diet. If the diet consists mainly of seafood and you hate seafood then you are setting yourself up to fail on this diet. You also may try making substitutions to allow for your favorite foods and that might compromise the diet. The diet might be safe but if it doesn’t allow you to incorporate the foods that you actually like to eat then that diet is probably not one that will work well for you and you should look for another one. Price and ease of use are also things to consider. Buying pre-cooked meals might be an effective and safe weight loss program but if you can’t afford to pay hundreds of dollars for your daily meals then you might not want to choose that program. And if the diet makes you eat at inconvenient times or isn’t something you can easily follow because of your hectic schedule then you should find another diet because you won’t be able to stick with a diet that doesn’t fit easily into your life and schedule. As always you should check with your doctor or ask your doctor for a recommended safe weight loss program that you could follow. If the weight loss program doesn’t pass your doctors recommendation then its probably best to move on. Chalean Extreme - P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Monday, July 14, 2008
By Tony Horton, creator of P90X®
So you're saying to yourself, "Tony's giving me tips on how to improve the look of my skin?" Yes! That's because it's not all about push-ups and pull-ups for better health, you know. Your skin needs some pampering too. And I've learned to listen to the smart ladies in my life who know about this stuff. Healthy, glowing, youthful skin is something we all appreciate and want to hold on to as best we can. With high-end skin creams selling for as much as $400 per ounce (and with little evidence that they actually do even a percentage of what their labels promise), it might not be such a bad idea to head to the market and pick up foods loaded with nutrients that are known to have sun-protecting, skin-hydrating, and even wrinkle-preventing powers. Manhattan-based dermatologist Amy Wechsler, MD, recommends the following as the best foods for your skin. "Eat more fruits and vegetables!" I know you've heard this your entire life, but if I told you that they prevent wrinkles, would you be more likely to take this advice to heart? The antioxidants in fruits and veggies work to get rid of free radicals that damage cells and contribute to just about everything that affects your skin, from dryness to wrinkles. Dr. Wechsler's top picks: sweet potatoes, cantaloupe, and tomatoes. Vita C the easy way? Eat some citrus every day. Your body can't store wrinkle-fighting, collagen-building vitamin C, so you have to replenish your supplies throughout the day for optimal benefits. The doc's top picks: oranges, lemons, limes, and grapefruit. Yes, you can only eat so many oranges, so feel free to juice out your vitamin C, add a squeeze of lemon or lime to foods, or throw some grapefruit in a salad. A little here and a little there adds up over the day. Go green. One of the most important nutrients for your skin is vitamin A, and certain dark-green veggies are chock-full of it. Whether fresh, frozen, raw, or steamed, Dr. Wechsler recommends spinach, turnip greens, and broccoli as her top three choices for packing a vitamin A punch. What's so great about vitamin A? It supports skin-cell turnover, which promotes cell growth and development. Without it, skin gets dry, tough, and scaly. Speaking of green. Have a cup of tea—green tea, that is. All true teas contain the antioxidant EGCG (Epigallocatechin 3-gallate), and green tea has the most. EGCG fights inflammatory chemicals that promote acne and sun-related aging of the skin. On top of that, green tea has L-theanine, an amino acid that reduces the flow of cortisol, which helps keep collagen fibers intact. What you can't grow, fish. Omega-3 fatty acids have all kinds of benefits for your overall health, including your skin (with their age-fighting properties). Omega-3s fight inflammation, a top skin-ager, and help protect against sunburn. The protein in fish has restorative powers to boot. The doc's top fish picks: salmon, tuna, trout, sardines, Atlantic mackerel, Pacific herring, and even most shellfish. Unlike veggies, fish are one age-fighter that you don't want to go overboard with. Concerns about mercury levels in some fish caution us to limit seafood or freshwater fish to about two meals per week. Chalene Johnson Chalean Extreme - P90X Plus - Power 90 Workout - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Saturday, July 12, 2008
ChaLEAN Extreme Workout Routine
The word on the block is that the newest 90 day workout is coming in early September 2008! Most of you are probably thinking, "oh not another workout like Tony Horton's P90X!" or "What else can they do that is different?!" or "Give me a break, it can't be that good!" Whatever you are thinking about, the newest home workout system will hit the market September 2008, whether you like it or not. Chalene Johnson is an amazing personal trainer and has done some great workout dvds, such as the Turbo Jam series, which was highly popular a few months ago. Its still getting rave reviews and most who try it continue to use it because it doesn't get boring like most workouts. Chalene's newest workout is called ChaLEAN Extreme and promises 15 new and extreme workouts. Of course its another 90 day program, but what can you get from working out for 90 days? If you have the motivation to keep up with Chalene Johnson then you will see AMAZING results within weeks of starting this new workout routine. More product info will be out as the time comes closer, so keep a watch out and remember to get your Chalean Extreme when its available September 2008! Your Place For: Workout Routines - Workout DVDs - P90X
Wednesday, July 9, 2008
By Joe Wilkes
Did you know that July is National Blueberry Month? How much do you know about these tiny nutritional powerhouses? What did early American colonists make by boiling blueberries and milk? Grey paint. As anyone who has had to wash a child after a blueberry-picking outing can attest, blueberry stains are quite powerful. They don't use them in those denture commercials for nothing. Blueberries are the second most popular berry in America. What's #1? Strawberries are the most popular berry, but blueberries are gaining popularity all the time. Over 200 million pounds of blueberries are grown commercially each year, and North America produces 90 percent of them—with Maine responsible for 25 percent. How many berries can one bush produce in a year? Over 6,000 blueberries, making the blueberry a real price performer for farmers. They have only been commercially cultivated since the early 20th century though. Before that, you had to collect them in the wild to make blueberry muffins (or paint). How long will fresh blueberries last in the refrigerator? Blueberries have a pretty good shelf life. They will last in the refrigerator for 10 days. Blueberries ripen on the tree and do not ripen further when picked, so when you buy fresh blueberries, what you see is what you get. Blueberries also freeze well. What vitamins are blueberries particularly high in? Blueberries have high levels of vitamins B6, C, and K. They also contain high levels of manganese and dietary fiber. Studies have shown that blueberries may lower blood cholesterol levels, prevent urinary tract infections, and lessen the effects of Alzheimer's disease. P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Monday, July 7, 2008
By Joe Wilkes
Summer is upon us and that means heat, heat, heat. If you've watched the news lately, you know that here in California we're literally burning up, and we're about to enter another heat wave this week. Other parts of the country are experiencing similar long, hot summers, and with the price of fuel and electricity going through the roof, cranking up the air conditioning seems like a less feasible option all the time. So what can you do besides sweat it out? Here are a few tips for keeping it cool. 1. Drink yourself cool. But don't reach for the margaritas. Cool? Yes. Hydrating? No! The key to staying cool is to stay hydrated. And the best thing to drink, as always, is water. Try to avoid caffeine and alcohol because they will dehydrate you and make matters worse (although if you're passed out from drinking alcohol, you might not mind the heat so much). Herbal iced tea, lemonade (make your own but go easy on the sugar), and sparkling water are all great summer beverages. 2. Embrace your inner vampire. Whether or not you have air conditioning, the sun is your worst enemy for keeping cool. By keeping your blinds and drapes closed during the day, you can keep your place cool without running up the air conditioning bill. If you don't have air conditioning and want to open your windows, lower the blinds to the height of the open windows and keep the windows covered on the side of your house on which the sun is shining. 3. Spice up your life. This may seem counterintuitive, but summer is the best time to eat spicy food. Think about cuisines from countries close to the equator, like Mexico, India, and Thailand, that incorporate chilies and curries. Spicy peppers cause your pores to open and let the cool air into your body. They will also encourage you to drink more water! 4. The poor man's air conditioner. And I am the poor man of whom I speak. During periods of poverty in my youth, I came up with the frozen-towel method of staying cool. Take a washcloth, a hand towel, or even a bath towel if it's really hot, and dampen it and stick it in the freezer. When it's stiff, though not frozen solid, remove it from the freezer and wrap it around your neck. Heaven! When it thaws, refreeze and repeat. If it's really hot, try doing the same with a T-shirt! 5. Ice, ice, baby. Ice is your friend. Don't have an air conditioner? Have an air conditioner and don't want to hurt the environment? Put a pan full of ice cubes in front of a fan—the ice will cool the air. This is only a temporary solution as the ice will melt, but it should last long enough for you to fall asleep, for example. Taking a cold shower before bedtime can also help keep you cool. 6. Feet, don't fail me now. Keeping your feet cool is key to keeping your whole body cool. Soak your feet in a dishpan or bucket of cold water. Try wearing damp or frozen socks (see #4) to bed as well. It will help fool your brain into thinking your whole body's cool. 7. White is the new black. And anyone who's seen my wardrobe knows how painful this tip is for me. Black and dark-colored clothing absorb heat and will cook you like a potato in tinfoil. Wear white or light-colored clothing to reflect the heat. Loose-fitting clothing is also good—it will allow a breeze to move through instead of trapping in the warmth. P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Saturday, July 5, 2008
By Joe Wilkes
As we discussed in "8 Fantastic Fibrous Foods," legumes are great sources of fiber, but did you know that they're also great sources of iron (about the same as red meat) and B vitamins, and are linked to reduced LDL ("bad") cholesterol? What is the most widely consumed legume in the world? The chickpea, also known as the garbanzo in Spanish-speaking countries and ceci in Italy. While most of us are familiar with the pale, light-yellow chickpeas, there are also black, brown, and red varieties, especially in India. The chickpea is incredibly versatile, used to make flour and hummus; and during World War I, Germans even made a coffee substitute from chickpeas, when the real thing became unavailable. What is the oldest cultivated legume? The lentil is believed to have come from southwestern Asia, around modern-day Syria. There is evidence of cultivation from as early as 6,000 B.C. Lentils come in a rainbow of colors, including green, orange, white, red, yellow, and brown. They are one of the few dried legumes that require no soaking to prepare. The word "lens" comes from the word "lentil" (because the convex shape resembles the seed). What legume's protein contains all eight essential amino acids? The soybean. Soybeans also contain genistein, a chemical compound believed to inhibit tumor growth. Soybean oil is the most widely used vegetable oil in the world. The U.S. grows about 40 percent of the world's soybeans. Most soybeans are sold for commercial purposes, such as for animal feed and inedible industrial products. Only about 2 percent is reserved for sale as vegetables. What two U.S. presidents were also peanut farmers? Thomas Jefferson and Jimmy Carter. Peanuts were brought to Europe, Asia, and Africa by the Portuguese from the New World. In the U.S., they didn't really take off until after the Civil War, but now they are a 4-billion-dollar-a-year industry. Americans consume 700 million pounds per year, often in the form of peanut butter. It takes over 1,000 peanuts to make one 24-ounce jar of peanut butter. Peanuts are extremely healthy (unless you're allergic; if you are allergic, then they can kill you), with high levels of vitamin E and niacin, and contain more cholesterol-lowering resveratrol than grapes. Which legume-themed musical act has won three Grammys? The Black Eyed Peas for "Let's Get It Started" (2005), "Don't Phunk with My Heart" (2006), and "My Humps" (2007). Their namesake vegetable is a type of cowpea. Black-eyed peas are great sources of calcium. In the southern U.S., they are traditionally eaten on New Year's Day for good luck, a tradition handed down from ancient Babylon. A popular marinated black-eyed pea salad is called "Texas caviar." P90X - P90X Plus - Power 90 Workout - 10 Minute Trainer - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
Thursday, July 3, 2008
By Joe Wilkes
Where was Tony Horton born? Tony Horton was born in Westley, RI, and raised in Trumbull, CT. Tony preferred fast food to his mother's healthy home cooking. As a kid, he hated exercising and didn't particularly like sports. He describes himself then as the "quintessential 98-pound weakling," with all the insecurities that go along with it. What was Tony's first Beachbody program? In 1998, Tony collaborated with Beachbody to create the Great Body Guaranteed!™ workout series. But it was the launch of the Power 90® In-Home Boot Camp in 1999 that made Tony a Beachbody celebrity. Tony distilled years of fitness experience to develop the routines for Power 90, which promises optimal body transformation in just 90 days. Since the introduction of Power 90, Tony has helped develop the Power Half Hour® workout series, a yoga and stretching routine called Ho' Ala ke Kino, and P90X, the most extreme home fitness training system yet. And this year saw the launch of two new programs, 10 Minute Trainer and One on One with Tony Horton. Which Rock and Roll Hall of Fame member was personally trained by Tony? Tom Petty. Tony helped Tom get in the best shape of his life, and then went on to train some of his rock 'n' roll friends. This began Tony's career as a sought-after fitness trainer. What are the three ingredients in Tony's Sticky Bar? To make his famous sticky bar, Tony mashes together half a banana, a 1/4 cup of peanut butter, and a cup of unsweetened granola. Mash it up, roll it into a cigar shape on a piece of wax paper, and freeze it for 90 minutes. Voilà! Sticky bar! What food does Tony refer to as "the poor man's butter"? Avocados. Tony eats four to six avocados a week. Although high in fat, it is monounsaturated fat—the healthy kind. Avocados also have high levels of vitamins C and E, folic acid, and potassium, and they're a big part of Tony's healthy diet. Chalene Johnson Chalean Extreme - P90X Plus - Shaun T - Ab Workout - Turbo Jam Your Place For: Workout Routines - Workout DVDs - P90X
Tuesday, July 1, 2008
By Monica Ciociola
We've compiled a list of 7 superfoods with the potential power to make you smarter and slimmer—at the same time! These foods are packed with fat-fighting fiber and brain-boosting antioxidants and nutrients . . . Plus, they taste great, too! Bananas. Studies suggest that this potassium-packed fruit may assist learning by making you more alert, normalizing your heartbeat, and sending more oxygen to your brain. High in fiber, bananas are also a satisfying snack food. Salmon, sardines, and herring. Fatty fish are full of neuroprotective omega-3 fatty acids that aid communication between nerve cells to improve learning, retention, and memory. Omega-3 fats also help expand blood vessels to improve circulation and blood flow. If you don't get enough omega-3s by eating fish, try meeting your omega-3 needs through a supplement, like Core Omega-3™. Grapes and blueberries. The antioxidant kings of the fruits and vegetables world, antioxidants have been linked to improvements in short-term memory and motor skills, and even reversals in age-related declines in balance and coordination. Hot cocoa and green tea. While you're warming your insides with hot cocoa and green tea, you'll also be getting a heavy dose of antioxidants to protect your brain cells and reduce stress. If you're in sunny California, like we are, green tea found in our Slimming Formula supplements may be more palatable. Whole grains and brown rice. Switching to whole-grain brown rice is a good way to slim down and wise up. Brown rice has a lower glycemic index number than white rice because of its fiber content, thus reducing its "sugar rush" effect. It's also loaded with vitamin B6 and magnesium, which have been linked to improvements in cognitive health. Almonds and walnuts. Rich in omega-3s, antioxidants, protein, and fiber, these nuts can help you slim down by making you feel satiated longer—as long as you don't overdo it as they're also high in calories and fat. Corn. Just one cup of corn will provide you with about 25 percent of your daily recommended value of thiamin (vitamin B1), which is essential for brain cell production and cognitive functions. A lack of thiamin has been shown to lead to senility and Alzheimer's disease. Just remember to go easy on the artery-clogging condiments associated with corn. Chalene Johnson Chalean Extreme - P90X Plus - P90X - 10 Minute Trainer - Power 90 Workout - Shaun T - Ab Workout - Turbo Jam - Workout DVDs Your Place For: Workout Routines - Workout DVDs - P90X
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