Quick tip;Coconut oil;

Some consider coconut oil to be a super food. Coconut oil is terrific for cooking and eating. Worried about saturated fat? Don't be! The saturated fat in coconut oil is mostly what's called medium chain-triglycerides, a form of fat the body likes to burn rather than store as fat. The fat in coconut is very high in a fantastic fatty acid called lauric acid, which is antiviral and antimicrobial. Studies of pacific islanders who get most of their calories from coconut and coconut oil show that they have vanishing levels of heart disease.

Whey protein;

Every form of whey has its place in your quest for your workout goals. The important point is to know where to put which form. Read the above carefully but keep these important points in mind;
1. A combination of whey isolate and hydrolysate is ideal for post workouts,
2. Micellar casein is the best for taking just before you go to bed to stave off catabolism(the breaking down of muscle)while you sleep,
3. Isolate and hydrolysate is also a good idea along with complex carbs for breakfast, such as oatmeal.
Using your wheys wisely will give you optimal results at just the right times when your body is in need of a protein to repair and grow from your workouts.
As usual click on the article above to be able to read it more clearly!

6 smart snacks for women after working out;

Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the gym. A snack before you work out helps give you energy and stamina to go the distance. But did you know that eating a snack after you work out is even more important? "You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout]," says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey. Here, six top snacks to fuel your body post workout (Reisinger recommends chasing each of these snacks with 8-12 ounces of water).
Protein Shake with Banana
"After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories
Peanut Butter & Banana on Rice Cakes
If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories
Hummus and Pita
Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories
Yogurt and Fresh Berries
Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories
Tuna on Whole Wheat
What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories
Turkey and Cheese with Apple Slices
If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories
Originally published on FitnessMagazine.com, February 2006.

Tips for a better night's sleep;

Avoid caffeine and alcohol. Foods and drinks that contain caffeine, such as coffee, soft drinks and chocolate, should be avoided during late afternoon or evening hours. Alcohol speeds the onset of sleep, but increases waking during the latter half of the night. Alcohol is also a depressant that can make you feel blue.
Avoid eating or drinking too close to bedtime. This can interrupt sleep. Also, avoid foods that may cause heartburn, such as tomato products and spicy foods. Lying down worsens heartburn and makes falling asleep more difficult.
Avoid smoking. Cigarettes contain nicotine, which has been linked to difficulty falling asleep and problems awakening. Also, when smokers fall asleep, they experience nicotine withdrawal, which may cause them to awaken.
Exercise. Exercising 20 to 30 minutes a day often helps people sleep, although exercising too close to bedtime can cause difficulties falling asleep. Regular exercise also has natural antidepressant effects.
Get light exposure at the proper times. Too little exposure to sunlight during the day can cause sleep problems at night, and is also associated with depression. In addition, bedrooms should be kept dark during sleeping hours so light does not interfere with slumber.
Create a good sleep environment. Minimize ambient noise with ear plugs, rugs, heavy curtains or drapes, or double-pane windows. Find the right temperature for sleeping - extreme temperatures can disrupt sleep. Get a good mattress.
Create a consistent routine. Get into bed only when tired and maintain consistent sleep and wake times. Use the bed only for sleep and sex, not for reading, eating or television viewing.

Second video; Reminder!

Second video;
My second video was just posted today and it is from my second power meet in april on the 21st, follow this link to see the video, http://www.youtube.com/watch?v=9SidgOkB2lY, i hope you enjoy it and feel free to comment, thanks!

Vitamin corner; Vitamin A;

Vitamin A is a fat soluble vitamin, meaning that it requires fats or oils for your body to absorb it. Excess amounts are usually stored in the liver. Vitamin A is needed for healthy skin, hair and bones as well as good vision. It helps to keep teeth and gums in tip top shape. Vitamin A works in harmony with vitamins B, D and E, calcium, phosphorus and zinc. Vitamin A is an essential vitamin we all need to stay healthy. Fat soluble also means that it is not flushed out of the body as easily as a water soluble vitamin such as vitamin C. Too much vitamin A is just as bad as too little as it could build up in the body if too much is ingested. A multi vitamin taken several times throughout the day should suffice for your daily intake of vitamin A.
According to belgian reasearchers at the university of brussels, who analyzed the blood of eighty patients within twenty four hours after they suffered a stroke, patients with above average amounts of vitamin A were more apt to survive, to have less neurologic damage, and to recover completely!
Some people prefer beta-carotene as a substitute for traditional vitamin A because of its non toxic nature. This protector pro form of vitamin A works with other vitamins in protecting body cells from harmful free radicals and cell oxidation. The liver converts beta-carotene into vitamin A as it needs it, without vitamin A toxicity.

10 Tips for a summer workout;

I found these tips in the fitnessmagazine.com/weeklyupdate and thought that they were worth a look for any of the women that frequent this blog. Or any men that read this can pass this on to the women in their lives.

1. Adjust your body temperature
Hop into a cold shower before your workout. A German study this year found that a pre-exercise cooldown improves performance in the heat -- probably because it lowers your heart rate as well as core and skin temperatures. Too chicken to try it? Even just cooling your neck or head with an ice pack may make a difference.
2. Check the map
Does your usual running route leave you broiling in the sun? Find a shady new one through the Road Runners Club of America (rrca.org), which features running routes around the country via Google maps. You can also log on to weather.com, which offers a local parks forecast, a fitness comfort index, and an hourly forecast to help you figure out the best time of day to exercise.
3. Keep tabs on your ticker
The hotter it is, the harder your body has to work -- so if you normally run at a 9-minute-mile pace, when the temperature hits 90 you may find yourself having to slow down to a 10.
"This is where a heart-rate monitor comes in handy. You can make sure you're not pushing yourself too hard in warm-weather conditions, which can up your risk of heat exhaustion or even heatstroke," explains Todd Durkin, owner of Fitness Quest 10 in San Diego.
One of our favorite new models: Garmin's Forerunner 205 ($249.99, garmin.com/dealers), which not only monitors your heart but also your speed, distance, pace, and calories (it comes with a supersensitive GPS system that even works on tree-covered trails and near tall buildings). More of a low-tech type? Both Timex and Reebok offer heart-rate monitors with fewer bells and whistles for as little as $50.
An even simpler way to check that you're not overdoing it: Try to recite the Pledge of Allegiance. You'll know you're exercising hard enough when you have to take a quick breath every three to six words (murmur it under your breath if you're worried about getting funny looks).
4. Get the dirt
Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun's rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you're finishing you'll be running into a headwind, which is cooler.
5. Cool down with essential oils
Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid, says Minna Lessig, creator of the Tank Top Arms, Bikini Belly, Boy Shorts Bottom DVD. In fact, research has found that athletes who sniffed peppermint during their workout ran faster, had greater grip strength, and could do more push-ups than those who didn't.
Continued: Tips 6-10 >>

Amino of the week; Taurine;

Research shows that when taurine levels in muscle fibers are decreased, as happens during exercise, so, too, is the strength of those muscle fibers. Other studies show that when taurine is added to muscle fibers, muscle strength increases. In addition to increasing muscle strength, studies show that taurine supplementation can increase endurance by up to 50% as well as reduce oxidative stress that accompanies intense exercise. In fact, taurine appears to be crucial to protect muscle cells from atrophy (reduction in size). Taurine appears to reduce fatigue by reducing levels of lactic acid in muscle abd increases strength by enhancing the ability of muscle to contract faster and with more force. On top of all of those benefits, taurine can also enhance muscle cell volume by drawing water into the muscle cells, somewhat like creatine.

Dosage;
1. Take 1 to 3 grams of taurine 30 to 60 minutes before workouts.
2. Take 1 to 3 grams immediately following the workout.
Taurine is an inexpensive amino to add to your pre-workout arsenal as well as your post-workout, i use, as usual, a good form from the vitamin shop, both before and after my workouts.

Heart Health;

Cholesterol Control Cuts Heart Death in U.S.
For years, doctors have urged Americans with poor cholesterol readings to skip the butter, get themselves to a gym and kick their smoking habit in the butt.
That effort may be paying off.
Improved cholesterol levels were among the chief influences on plummeting rates of heart disease deaths in the United States during the 1980s and 1990s, according to a newly released study cosponsored by the Centers for Disease Control and Prevention (CDC) and two British schools - the University of Liverpool and Newcastle University.
In the two decades between 1980 and 2000, about 342,000 potential early deaths related to heart disease were averted, according to the researchers. The use of surgical treatments and other medical interventions was the chief source of reduced heart disease death and was responsible for 47 percent of the drop in mortality rates, according to the study.
However, improvements in containing certain risk factors associated with heart disease also had a major impact on death rates. Improved control of cholesterol levels led the way among all risk factors studied. It was responsible for 24 percent of the reduction in death rates.
Control of other risk factors also contributed to the reduction in heart disease mortality, including more effective treatment of high blood pressure (20 percent), reduced rates of smoking (12 percent) and increased levels of physical activity (5 percent).
Heart disease includes any illness that affects the heart. For example, coronary artery disease is a chronic illness in which blood flow is obstructed through the coronary arteries that supply the heart with oxygen-rich blood. This obstruction is caused by a disease known as atherosclerosis, which is sometimes called "hardening of the arteries."
Although the rates of many types of heart disease are in decline, the numbers for one heart condition that results from many heart diseases has increased. Heart Failure is a serious condition in which the heart fails to pump efficiently. The incidence of heart failure has increased significantly over the last three decades. Heart failure affects about 5 million Americans, with a half million new cases diagnosed each year, according to the American Heart Association.
There are several steps you can take to improve your cholesterol levels and lower your risk of coronary artery disease, heart failure and other forms of heart disease. To lower levels of so-called “bad” LDL cholesterol, you can:
Make healthier diet choices. This includes reducing your intake of fatty and processed foods and increasing consumption of foods such as skim milk products, fish and vegetables.
Engage in regular exercise. Most experts recommend moderate intensity exercise of between 30 to 60 minutes a day, four to six times a week. However, even smaller intervals of exercise, as little as 20 minutes a day, can help.
If diet and exercise strategies are unsuccessful in reducing levels of LDL cholesterol, your physician may recommend that you take a cholesterol-reducing drug.
Diet changes and exercise can also help boost levels of so-called “good” HDL cholesterol, which protects cardiovascular health. HDL levels can be increased by eating moderate amounts of foods rich in monounsaturated fats, such as olive oil, canola oil, nuts and avocados.

Amino of the week; Carnitine;

Carnitine in made from the amino acids lysine and methionine, as well as vitamin c,b-3, b-6 and iron. You may have heard about its ability to enhance fat loss, yet new research shows that in addition to fat burning, carnitine can enhance musccle growth. Carnitine is essential in the body for transporting fats to mitochondria, the area in cells where fats are burned for fuel. Research also shows that carnitine can enhance the amount of testosterone receptors known as androgen receptors, inside muscle cells. The more of these receptors the more testosterone that can bind to them and stimulate muscle growth.
Dosage;
1. Take 1 to 1.5 grams of carnitine or acetyl-L-carnitine in the morning, before breakfast,
2. Take 1 to 1.5 grams 30 to 60 minutes before workouts,
3. Take 1 to 1.5 grams 30 to 60 minutes before bed.
I usually take my carnitine 30 minutes before i workout although it can be an expensive supplement to add to your regimen, i feel it is a needed part to aid in my fat loss goals.
Also remember, There are one thousand milligrams in one gram, so that is two 500 milligram capsules to get the needed one thousand milligrams, usually the supplements are sold in capsule form and are in 500 milligram dosages per capsule.

Vitamin Corner; Vitamin C;

Vitamin C "the protector vitamin" is essential in protecting cells and fighting tissue damage. It is important in helping your body resist infections. It also helps in healing, and is needed for healthy teeth and gums. Vitamin C is essential for the body to stay healthy. Vitamin C is water soluble, meaning our bodies flush it out every day. Vitamin C gives strength to blood vessels and plays a role in helping to fight infections! Vital organs and glands depend on vitamin C to function well.
I usually get my daily supplement of vitamin C in my muilti vitamin which gives me one thousand milligrams in three even doses taken three times a day. I also take a little more before i go to bed along with my aminos to aid in digestion of the aminos i take before i go to sleep each night. Unless you have a specific problem diagnosed by a professional, i would suggest getting all of your daily vitamin C in a multi vitamin that can be taken three or more times throughout the day. As usual i recommend the vitamin shoppe for an inexpensive multi that can be taken three or more times a day, i also recommend to take it in capsule form! Always read and follow the directions on the label of the multi that you purchase, but read it before you buy it to make sure you are getting the supplement you are looking to spend your hard earned money on!

Inferitility in men;

I have to credit my mother-in-law with bringing this article to my attention and after reading it i felt it worthy enough to enter it as an entry to this blog. I know that there are many age groups that read this blog and those of you in the father-to-be age range may want to read this entry carefully. I apologize for the poor copy and please, as usual, click on the article to be able to read it a little easier.

Amino of the week; Beta-Alanine;

This week's amino of the week is not a new amino by any means but it is fairly new when it comes to the world of weight training and so much new data has come to light about this amino and training, that i felt it worthy to include in this series.
Beta-alanine is known primarily for improving muscular endurance and strength. In the body this amino is combined with another amino acid, histadine, to form the dipeptide (two amino acids bound together) known as carnosine. Research has determined that muscles with higher levels of carnosine have more strength and endurance. More recent studies have found that this also holds true in athletes who supplement with beta-alanine. One of the most recent studies on beta-alanine reported that subjects who took beat-alanine along with creatine gained more muscle mass and lost more body fat than subjects taking creatine alone!
Dosage;
1. Take 1 to 1.5 grams of beta-alanine immediately before and after workouts.
I recently got a free bottle of beta-alanine from 8-ballnutrition.com and found it helpful, over time with my workouts. Give it a try and see if you see any difference in your workouts. Remember everyone is different so supplements may take more or less time for your body to see and feel results.

Three smart snacking tips for women and men;

Choose lighter versions of your favorites -- baked chips instead of fried, or low-fat popcorn.
Buy 100-calorie packages of cookies and candy, and keep one in your bag to satisfy a sweet tooth.
Famished? Try something healthy first: Drink a glass of water and eat a piece of fruit. Then, if your tummy is still calling out for more, have a few chips or a piece of dark chocolate.
Originally published in FITNESS magazine, April 2007.
Just remember to keep an eye on the fat grams as well as the amount of sugar these treats contain. Just because they are only one hundred calories, doesn't mean they are lacking in fat or sugar! Let's not forget the old favorite peanut butter. There are several versions on the market now that have the good fats and the natural peanut butters are also a good choice. Almond butter is something i have come across as of late and i have to say it is a welcomed change. As with all things keep the snacking in check and in moderation to help avoid the binge! Keep a check also on serving sizes and try not to over do anything! Eat slowly and purposefully to not only enjoy the food you are eating but to give the body a chance to digest the food and to allow the stomach to feel full. Shoveling the food in too fast will allow you to consume a lot more food than you intended to, when by eating slower you could "cure" your craving and eat just enough to get you to your next meal without "overdoing it". Not only do you have to train smart but you have to eat smart as well!

Dietary fiber;

Fiber is a virtually indigestable substance that is found mainly in the outer layers of plants. Fiber is a special type of carb that passes through the human digestive system virtually unchanged, without being broken down into nutrients. Carbs constitute the main source of energy for all body functions. Almost everyone hears about the need for enough fiber in the diet. But few people understand the importance of dietary fiber or where to get it. Fiber is important because it has an influence on the digestion process from start to finish. Because it demands that food be more thoroughly chewed, fiber slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating. Fiber slows digestion so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level.
Substansial amounts of fiber can be found in foods such as;
-All natural cereals
-Whole grain breads
-Beans
-Fruits
-Vegetables
-Nuts
Facts about fiber;
1. Fiber keeps stool soft and keeps the contents of the intestines moving,
2. Americans consume about only 10% of the fiber that they did 100 years ago,
3. A good diet should contain approximately 25 to 30 grams of fiber a day, the average american eats less that half of that!
4. Bran has the highest fiber content- about 25% to 45%.
I know it is difficult to try and get all of the nutrients you need from food in the busy lifestyles that we all lead in today's world, that is where supplements can play a vital role. If your digestive system is not "acting" appropriately, consider supplementing with a little fiber. Start with a small dose and work your way up slowly, believe me, your body will let you know when you are taking in too much fiber and when that happens, just drop the dose by 5 or so grams and find the right amount for your body!

Amino of the week; Glutamine;

This week's amino of the week should be no stranger to anyone who has been working out for a while and has done even a small amount of research on the subject of aminos and the recovery phase of working out. L-glutamine is an amino probably best known for its ability to aid in recovery from the harsh environment of a brutal workout. But it is also known for;
1. Glutamine aids muscle growth by increasing levels of the bcaa leucine in muscle fibers.
2. It also helps decrease muscle breakdown.
3. It also helps the immune system function and stave off diseases.
4. Taken before workouts, it can help to decrease muscle fatigue by buffering lactic acid.
5. It also boosts GH levels.
6. Recent research has shown that glutamine can increase the amount of calories and fat burned at rest and during exercise.
Dosing; Go with 5 to 10 grams of glutamine 30 t0 60 minutes before workouts, immediately after workouts and 30 to 60 minutes before bed.
I use a glutamine powder as it is much easier to get 5 grams from one teaspoon than to try and swallow the same amount in 500 milligram capsules, again, the vitamin shop sells its own version of the powder and its is not very expensive but so worth it!