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While no one has figured out a way for humans to travel back in time, it is possible to help slow down and in some cases, reverse the aging process. The old adage, “you’re only as old as you feel” has never held more truth. Here are the best ways to hold onto your youth for life.

Working out just 30 minutes a day can help boost memory and keep your brain young.

Be Proactive with your Health Care
More than ever, people are realizing they shouldn’t blindly trust their healthcare provider when it comes to anti-aging and disease prevention. If you want forward-thinking care and prevention you have to do your own research. According to the Pew Internet and American Life Project, at least three-quarters of all Internet users look for health information online. And, one in nine people with a high-speed connection do some form of health research on most days. Just like there are good doctors, there are good ways to search the Net for information.
Unfortunately, most of us resort to “paging Dr. Google.” The Google search engine can sometimes find the best information, but it often defaults to Wikipedia and information from drug companies and major hospitals. If you’re going to get the best health information from the Internet, you have to know where to look. Talk to friends, your doctor and anyone you know who is looking for similar information to find out the sites they frequent. Or, you can take things one step further and try out PatientsLikeMe.com. The site has close to 120,000 members suffering from over 500 inflictions. It’s basically social networking for the sick. Patients Like Me allows you to document your condition and compare notes with other patients. It’s a great way to share health information.

Exercise Reverses the Aging Clock
We know that exercise is good for the brain. In the past few years, numerous studies have found that working out on a regular basis can actually create new brain cells. But can exercise actually reverse the aging clock? According to a new study from the University of South Carolina, the answer is yes! The study, which was published in the Journal of Applied Physiology, looked at mice. (It’s reasonable to assume that the results would be the same for human brains.) Researchers placed one group of mice on the treadmill for 30 minutes each day. The other group of mice simply lounged in their cages. Unlike past studies, the researchers were not looking for new cells in the exercising mice.
Instead, they looked at existing brain cells to see if exercise strengthened those cells, similar to the way it strengthens muscles. The report found that after just two months of exercising, existing brain cells became stronger. The revitalized brain cells are more durable and resistant to mental fatigue. Working out just 30 minutes a day can help boost memory and keep your brain young. According to results, the added brain boost from regular exercise also plays a role the prevention of neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases.

Keep your Skin Youthful
If you’ve ever looked at the skin of a newborn baby and then analyzed your own pores, you’ll know exactly how dramatically the skin ages. “The sun is the biggest factor when it comes to aging skin,” says Dr. Lisa Kellet, a fellow of the Royal College of Physicians of Canada. If you want to stay youthful, you need to protect your skin from the sun. The best way to keep a youthful glow is to wear sunscreen whenever you go outside for longer than 15 minutes. Choosing a sunscreen, however, isn’t that easy.
All sunscreens are not created equally. Most sunscreens fare well when it comes to blocking UVB rays – the most superficially penetrating rays, responsible for giving us a suntan (or burn). UVB rays also contribute to skin cancer and aging. UVB protection is measured by Sun Protection Factor (SPF). “If you have a sunscreen with an SPF15, you can stay out in the sun for 15 times longer than you could without that sunscreen and not get a sun burn,” says Dr. Paul Cohen, a Toronto- based dermatologist. But SPF doesn’t protect you from UVA rays. “UVA rays penetrate deeper than UVB,” says Dr. Cohen.
Although they don’t physically tan or burn your skin, they are the primary rays responsible for premature aging and skin cancer. “There are only four approved ingredients known to block UVA rays,” says Sean Gray, a senior analyst with the Environmental Working Group (EWG). These include: zinc oxide, titanium dioxide, avobenzone, and mexoryl. The bad news is avobenzone and mexoryl are highly unstable and break down quickly in sunlight. “Many companies use avobenzone as a UVA blocker,” says Gray. “And on its own, it just doesn’t cut it.” Some companies, including Neutrogena, La Roche-Posay, Vichy and Ombrelle, add ingredients to increase the photostability of avobenzone. “At the time, however, there’s no third-party verification,” says Gray. “If you’re relying on avobenzone to block UVA, it’s a trust issue.”
To be safe, look for a sunscreen with at least a seven percent concentration of zinc oxide or titanium dioxide. These are stable ingredients that will protect against UVA rays for at least two hours. As far as reversing damage already done by the sun, antioxidants are the way to go. Antioxidants are popular anti-aging ingredients found in skin creams. According to a study published in the Journal of Agricultural and Food Chemistry leaf buds from poplar trees are one of the newest and most cutting-edge ingredients for youthful, healthy skin.

Live Well
When it comes to anti-aging and disease prevention, nothing can take the place of eating well, exercising and leading an overall healthy life. A recent study published in Cancer Biomarkers, Epidemiology, and Prevention of more than 100,000 men and women over 14 years found that nonsmokers who had a healthy body mass index, did regular physical activity, ate well and did not abuse alcohol had significantly lower risks of death from all diseases, including cancer and cardiovascular disease. The study, which was led by American Cancer Society epidemiologists, found that men and women who followed the above healthy living markers had a 42 percent lower risk of death compared to those with low scores. The risk of dying from cardiovascular disease was 48 percent lower among men and 58 percent lower among women, while the risk of cancer death was 30 percent lower in men and 24 percent lower in women.

Conclusion
When it comes to turning back the clock there aren’t any short cuts.

Eating well is a big part of turning back the clock.

By Nancy Ripton

Stop me if you’ve heard this before: “You have to eat five to seven small meals per day every two hours to burn body fat.”

That’s common knowledge we’ve lived with for the last 20 years or so; ever since, we had this explosion of mass media interest in fitness and nutrition. This lasting thought process was based on the fact that most people don’t eat enough and don’t eat quality foods; frequent meals are thought to control cravings and keep blood sugar stable. This is based on research highlighting the Thermic Effect of Food (TEF). You’ve heard about it before – the TEF as well as your body weight, activity levels and genetics are the factors that determine how fast or slow your metabolic rate will be each day.

Since calories have to be burned when calories are ingested, the TEF is based on the processing and storage of the food you’ve just eaten. When you eat, your body has to ramp up your metabolism to process the food and this uses about 10 percent of your incoming calories.

Everyone relates carbohydrates to insulin and they are correct, but protein and fat cause insulin spikes as well.

What You May Not Know
Okay, so the above information is old hat; we get it. The problem, however, is that the research has been twisted and molded along the years and has become, more or less, an urban legend. You shouldn’t just accept the idea that multiple small meals per day are better than a few large meals for burning body fat. Let’s take a deeper look at TEF. For argument’s sake, let’s take a nice even number of 1800 calories per day. Is there any difference between eating six meals at 300 calories per meal and eating three meals at 600 calories? Certainly not, based on what food does to our body, since our TEF will be identical at the end of the day.
What about insulin control?
That’s an important hormone involved in fat loss. We’re so worried about minimizing the insulin spike and not letting our blood sugar fall during the day that three meals must be worse for us, right? Yes, eating six meals will equal smaller spikes throughout the day, but they also equal six spikes as opposed to just three spikes from the three meals a day group.
Recently, I was discussing the concept of meal frequency with a natural male fitness model and he kept telling me that missing meals is what makes people get fat because they have unstable insulin. For starters, there is no literature that shows that missing a meal or two or five over the course of a day does anything negative to metabolism. Our metabolic rate is way more complex than that and some of the recent fasting research shows that there may even be a five percent or so increase in metabolism by missing meals acutely. I’m talking about a meal or two over the course of a day, not over the course of a month – there’s a big difference.
Insulin isn’t that simple either. Everyone relates carbohydrates to insulin and they are correct, but protein and fat cause insulin spikes as well. Albeit, not as much as simple carbohydrates, but what those preaching insulin control don’t understand is your insulin response from meal three depends on meal two and meal one and meal four. It also depends on today’s activity, yesterday’s activity and is mediated by tomorrow’s activity. Insulin is a 24 hours-a-day, seven days-a week complex process.
How much fat you ultimately burn is determined more by your diet’s macronutrient composition.

“IT IS IN YOUR BEST INTEREST TO CONSUME A BRANCHED CHAIN AMINO ACID OR LEUCINE SUPPLEMENT BETWEEN MEALS TO INCREASE YOUR AMINO ACID LEVELS AND STAY ANABOLIC.”

It’s not so far-fetched to think that one could get shredded eating pizza. Sure, there are plenty of better options, but if whatever amount of pizza you eat actually fits into your allotted diet macronutrient amounts, you’re all set. You can split up your macros however you want, but the amount of fat you oxidize at the end of the day is going to be the same. You’ll store less fat eating six meals per day, but you’ll burn more eating three meals per day. The net effect will either be the same or will tip toward the less frequent group.4 As an added bonus, after a few days you’ll notice that your hunger pains have gone away. Why? If you’re used to consuming a meal every two hours or so, your body begins to rely on exogenous glucose sources for energy as opposed to the glucose that your body stores.
What about the major study that compared multiple meals to few meals? I’m referring to the famous boxer study5 that compared two meals versus six meals. As you can imagine, the six-meal group lost less muscle. So multiple meals are superior right? For starters, giving a group only two meals is ridiculous, there’s too much time between meals and it’s impossible to stay in an anabolic state in that case. Add the fact that the two-meal group was given shakes instead of whole foods and didn’t come close to meeting a high protein intake of 1.2 to 1.5 grams of protein per pound of body weight. So you can see how those results are skewed.

What About Our Protein?
So what about our protein intake? We eat six small meals to keep a constant flood of amino acids into our body, right? Research has shown that with a protein rich meal, protein synthesis returned to its baseline level after three hours, but plasma amino acid levels were still elevated above baseline and the amino acid leucine was elevated almost three times the baseline level.6 This suggests that there might be a refractory (downgrading of maximum protein synthesis due to constant influxes of absolute amino acid concentrations) response to eating another high protein meal two to three hours later. It’s unlikely that another high protein meal would increase protein synthesis again because our amino acid levels are already elevated. Plasma amino acid levels appear to be more receptive to amino acid concentrations than absolute concentrations. So, it is in your best interest to consume a branched chain amino acid or leucine supplement between meals to increase your amino acid levels and stay anabolic.

The Last Word On Meal Frequency
Let’s make sense of everything we just talked about. Should you continue to eat every two to three hours and consume six meals a day, or should you space out your meals every three to five hours and ingest three to four meals a day? Now if you’re a 230 pound plus bodybuilder in the off-season, a hardcore athlete or someone who has a hard time putting on weight and needs anywhere from 4000 to 6000 calories a day, then it’s going to be easier for you to get those calories by eating six meals or so. If you’re someone who has a hard time controlling your cravings after a few days of spacing your meals, then you might want to stick with the six- meal approach, if it makes it easier for you to control your calories. If eating less frequently fits into your life easily and you can control your cravings that way, then a few larger meals would be better for you. Remember, when you lay your head down at night, it’s all a matter of the difference between how much you ate versus how much you used.

If eating less frequently fits into your life easily and you can control your cravings that way, then a few larger meals would be better for you.

By Jimmy Smith, M.S., CSCS

References:
1. Westerterp KR et al. Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism. Eur J Clin Nutr. 1991 Mar;45(3):161-9
2. Bellisle F et al. Meal frequency and energy balance. Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.
3. Denzer CM – The effect of resistance exercise on the thermic effect of food – International Journal of Sport Nutrition and Exercise Metabolism
4. Jones PJ et al. Meal frequency influences circulating hormone levels but not lipogenesis rates in humans. Metabolism. 1995 Feb;44(2):218-23.
5. Iwao S, Mori K, and Sato Y. Effects of meal frequency on body composition during weight control in boxers. Scandinavian journal of medicine and Science in Sports 1996
6. Norton LE, Layman DK, Garlick PJ, Brana DV, Anthony TG, Zhao L, Devkota S, and Walker DA. Translational controls of muscle protein synthesis are delayed and prolonged associated with ingestion of complete meal. FASEB J, 2007 21:694.6

Protein is a vital part of any healthy diet and is crucial for maintaining optimal health. It’s also the most important macronutrient for athletes. Protein is made up of amino acids, which are the building blocks for muscle growth and tissue repair. You must ensure your body has a constant supply of amino acids delivered all day long if you truly want to maximize muscle growth and recovery. To ensure you’re getting enough protein throughout the day, you will likely want to use a quality protein supplement. That said though, not all protein supplements are the same; aside from different flavours, there are also different sources of protein found in supplements. These different types of proteins each have unique properties and benefits. The following protein sources are all great options for supplementation; so read on to determine which work best for you!

WHEY PROTEIN ISOLATE
Whey protein isolate is considered the highest quality protein source available. Whey protein isolate is called an “isolate” because it’s been isolated from milk and has a protein content of 90 to 98 percent, making it the only protein supplement that is nearly 100 percent pure protein. Whey isolate has a biological value of up to 159, which is the highest of all protein sources! It’s also very high in branched-chain amino acids and absorbs quickly in the body. For this reason, it’s best to use whey protein isolate post-workout, when your muscles need a fast-acting source of essential amino acids.

WHEY PROTEIN CONCENTRATE
Whey protein concentrate is similar to whey isolate, but contains a lower percentage of protein. Compared to the 90 to 98 percent protein content of whey isolate, whey concentrate usually contains 75 to 85 percent protein. For this reason, whey concentrate has a slightly lower biological value than whey isolate and is also less expensive. That being said however, whey concentrate is still a truly excellent source of fast-acting protein that provides similar benefits to that of whey isolate. So, if you’re on a tight budget, then whey concentrate is the economical choice!

HYDROLYZED WHEY PROTEIN
Hydrolyzed whey protein is the fastest absorbed protein on the planet, even faster than whey isolate! Hydrolyzed whey is usually derived from whey isolate, but the difference is that some of the bonds between its amino acid structures have been broken down to improve the speed of absorption. Although hydrolyzed whey has the best absorption of all protein sources, the processing can result in a bitter and unpleasant taste. On top of that, the additional processing to break down the amino acid structures increases manufacturing costs, making it a relatively expensive source of protein.

MICELLAR CASEIN
Just like all whey protein, micellar casein is also derived from milk. However, unlike the rapidly absorbed whey, casein is digested at a much slower rate. In fact, micellar casein is digested slower than any other source of supplemental protein. Slow-acting casein is beneficial because it provides a sustained release of amino acids to muscle tissue. Since the amino acids in casein are slowly released, it has excellent anti- catabolic effect; therefore it helps prevent muscle tissue breakdown! Micellar casein is casein in its un- denatured form and is of the highest quality.

CALCIUM CASEINATE
Calcium caseinate is similar to casein. It’s also absorbed slowly and provides a sustained release of amino acids to the body, meaning that it also has anti-catabolic effects. Calcium caseinate is derived from skim milk, which makes it low in lactose and fat and high in calcium.

MILK PROTEIN ISOLATE
Milk protein isolate is mainly a mixture of whey and casein; the primary proteins found in milk. Essentially, it provides similar benefits to that of whey and casein by delivering both slow and fast-acting sources of protein. Milk protein isolate also has a very high biological value and is often filtered to remove most of its lactose and fat contents.

EGG WHITE PROTEIN
Egg whites are an excellent source of fat-free protein and have a high biological value. They contain all the essential amino acids and can therefore effectively support muscle growth and tissue repair. As a supplement, egg whites are available in both liquid and powder forms. Liquid egg whites are most often pasteurized, which makes them quite safe to eat (or drink) without cooking!

WHOLE EGG PROTEIN
Although whole eggs contain fat, they provide even greater benefits than egg whites alone. Whole eggs have a slightly higher biological value than egg whites, which is likely because the absorption of the whole egg is better when intact in its natural state. Whole eggs are also a good source of key vitamins and minerals, including B vitamins, Vitamin E and iron.

BROWN RICE PROTEIN
Brown rice is rich in minerals (such as iron and magnesium), vitamins and natural fibres. If the protein content of brown rice is extracted without any artificial elements (such as solvents and chemicals) then the nutrients remain totally intact. That’s why when choosing a brown rice protein supplement, be sure to stick with a reputable manufacturer who does not use chemicals or solvents. Although brown rice protein is not a complete protein (meaning it does not contain all the essential amino acids), it still provides excellent health benefits and is a great alternative protein source. As a matter of fact, brown rice is the least allergenic of all protein sources in the world and is perfect for those who are allergic to soy and/or milk and need additional protein in their diet. Brown rice protein is also a great choice for those looking to gain the health benefits of added whole-grains in their diet.

HEMP PROTEIN
Hemp protein is derived from hemp seeds and is considered the “king” of all plant-based proteins. Hemp protein powder is produced when whole hemp seeds are cold pressed to expel the oil then milled at low temperatures to produce a concentrated form of protein. Hemp protein is an excellent source of complete protein, especially for vegetarians. Hemp contains edestin and albumen proteins, which are similar in structure to the proteins that occur naturally in our bodies. Since the protein found in hemp resembles protein found in the human body, it’s very easily digested and assimilated. Hemp protein provides a solid dose of essential amino acids and is relatively high in branchedchain amino acids too. This source of protein is also high in fibre and essential fatty acids. It is a quality source of many vitamins and minerals. Hemp is also one of the least allergenic protein sources available and can help boost your immune system, lower cholesterol and blood pressure and even supports weight loss. On top of all that, hemp is quite tasty and has a natural nutty flavour.

SOYA PROTEIN
Soya protein is another excellent source of protein for vegetarians. Soya beans are considered a complete protein source, which provides all the essential amino acids for human nutrition. Soya protein is well recognized for its health-promoting and diseasepreventing properties. Intake of soya protein is correlated with significant decreases in serum cholesterol, low density lipoprotein (LDL) cholesterol (the bad stuff) and triglyceride concentrations. There is a substantial amount of evidence which shows that soya protein can help reduce the risk of heart-related diseases. In fact, in the United States, the FDA has approved health claims on product labels, stating that soy protein helps reduce heartrelated diseases. Soya protein is also a rich source of calcium, iron, potassium, omega-3 fatty acids, and fibre.

AMINO BALANCED PLANT PROTEINS
Plant protein is readily absorbed and digested but very few plant sources are complete proteins. They also don’t provide optimal amino acid ratios, hence the need for careful combination. 4 specific plant proteins, Pea, Alfalfa, Rice and Spirulina form an excellent amino acid profile when combined. Some premium formulas add freeform amino acids to create an exact match to the amino acid ratios of human muscle tissue, hence the term “aminobalanced”. The further addition of digestive enzymes facilitates bio-availability and creates a superior protein source for the high recovery demands of performance athletes.

IN CONCLUSION
Now that you know more about the most popular sources of protein, you can make an educated decision next time you buy a protein supplement. Remember to choose protein sources that suit your nutritional needs. Since each protein source has unique advantages, you’d be wise to include multiple sources in your diet and reap the benefits of each!

By Don Gauvreau, MSc., CSCS a.k.a., The Supplement Godfather

Food sensitivities have become more prevalent in the last decade due to the extensive genetic modification of foods as well as the increased use of pesticides, herbicides and insecticides. Foods no longer have the same nutritional content that they did once upon a time, due to the depletion of nutrients from our soil. These factors all contribute to our bodies’ inability to properly digest foods, thus causing inflammation in the gut. This inflammation leads to food proteins entering the blood stream and our immune system building antibodies to the proteins. Therefore every time we eat that same food, our body begins to attack leading to sensitivity and
in more severe cases an allergic reaction. Allergies are different from sensitivities because with an allergy, the response is usually immediate or within a couple days and presents as hives, swelling, itching etc. Food sensitivity on the other hand, can have more subtle side effects such as fatigue, skin rash, mental fog, gassiness and cramping, constipation or diarrhea, irritability and itchy ears. Oftentimes a food sensitivity is not noticed until that food is eliminated from the diet and then reintroduced after a few weeks of allowing the gut to heal. Listed below are the 10 most common food sensitivities that people are afflicted with.

Oftentimes a food sensitivity is not noticed until that food is eliminated from the diet.

Gluten
The protein gliadin in gluten is a protein that looks very foreign and thus causes the immune system to build an immune reaction to it. Gluten sensitivities have been linked to fatigue, ADHD, infertility, alopecia, poor memory and concentration, depression and anxiety to list a few. Gluten is found in several different grain products such as wheat, spelt, barley, rye and buckwheat.

Dairy
A protein called casein, found in milk products, is the most common dairy protein people react to. A dairy allergy differs from lactose intolerance which is caused by an enzyme deficiency not an allergic reaction. Symptoms of a dairy allergy may be anything from digestive issues to skin rashes.

Soy
A very common allergen with 1-2% of the population being allergic to soy. Symptoms of a soy allergy may be limited to one area of the body or may involve many areas. They can include flushing and/or itching skin, swelling lips and/or tongue, wheezing, shortness of breath, hoarseness or tightness in the throat, nausea and vomiting, being colic, abdominal cramps and diarrhea. Fatal, anaphylactic reactions to soy have been reported but are rare. Symptoms can occur within minutes to a couple hours after soy is ingested.

Nuts
Nuts tend to be a common allergen and typically occur within the first three years of life when given to children. Peanut allergies differ from nut allergies because they are considered a legume, however, often times when someone is allergic to nuts they are also allergic to peanuts.

Peanut ALLERGIES differ from nut allergies because they are considered a legume, however, oft en times when someone is allergic to nuts they are also allergic to peanuts.

Corn
Several patients have a sensitivity to corn or corn products. Corn holds no nutritional value and is simply a filler food. Patients with corn sensitivities need to beware of ingredient lists as several ingredients are derived from corn such as baking powder, citric acid, corn syrup, malt and many more.

Sugar
It can feed bacteria, cancer and yeast, leading to chronic health problems. Many people suffer from sugar sensitivities due to these reasons and don’t feel better until they completely eliminate sugar from the diet. Sugar can also cause issues in children with developmental problems, as it can cross the blood brain barrier and cause excitability of neurons.

Many people suffer from sugar sensitivities and don’t feel better until they completely eliminate sugar from their diet.

Seafood
Shellfish tends to be the most common sensitivity of the underwater world. These sea critters can consist of several heavy metals and toxins that cause immune sensitivities and reactions. Food additives/preservatives MSG, aspartame and several other food additives can cause symptoms such as headaches, digestive issues and neurological disorders to name a few, because they affect the chemicals in our brain. It is best to avoid foods with these additives listed in the ingredients as the majority of people do react to them at some point in their life.

Yeast
Candida albicans is a fungus that is naturally present in the human body, on the skin and in the mouth, intestines, and in a woman’s vagina. When yeast multiplies rapidly, it can lead to minor infections and sometimes even more serious infections in those with certain immune disorders, such as AIDS. Yeast becomes an issue when it overgrows in the body. It tends to thrive in an acidic body environment thus eating lots of fruits and vegetables, avoiding sugar and yeast products seems to be beneficial. Yeast is found in breads, baked goods, pastas, beer, and wine. Symptoms of yeast sensitivity include fatigue, mood swings, bloating, anxiety, joint pain, infertility, impotence, and just plain “feeling bad.”

Eggs
Eggs are one of the more rare sensitivities; however they do contain protein particles as well that can trigger an immune response, whether immediate or delayed. It is difficult to diagnose sensitivity to eggs because they are found in so many different foods and a blood test would probably be the most accurate diagnosis. People with egg sensitivities need to be careful when reading ingredient labels as eggs are a hidden ingredient in several food products.

People with egg sensitivities need to be careful reading ingredient labels as eggs are a hidden ingredient in several food products.

INSIDE INFORMATION

Some food allergies only appear in combination with exercise.

An egg allergy and chicken allergy don’t always go hand-in-hand.

Adrenaline is used to treat a severe allergic reaction.

Cooking raw fruit and vegetables may eliminate an allergic reaction.

By DR. Claudia Truglia

“GLUTEN FREE” is more than a popular buzz word to push products. I know firsthand the effects of gluten sensitivities, as do seven out of 10 people according to recent studies. Chances are, you could be suffering from a gluten sensitivity/intolerance and not even know it. So even if you don’t have Celiac disease, gluten sensitivities are nothing to sneeze about! Let’s break down what gluten is, how it may be affecting your fitness and ways to find out for yourself if you are struggling with a form of gluten intolerance or are experiencing sensitivities to it. I promise to make this fun and to keep my humour corny (and therefore, gluten-free).

“GLUTEN-FREE”
“Gluten is a protein-like substance processed from wheat and wheat-related grains such as barley and rye.”

WHAT IS GLUTEN AND WHO IS SUFFERING FROM SOME FORM OF INTOLERANCE?
Gluten is a protein-like substance processed from wheat and wheatrelated grains such as barley and rye. It’s used primarily in dough to give bread its shape and chewy texture. There is an abundance of this stuff in a lot of your favorite foods, from bread to grandma’s homemade cookies, to pizza, pasta, beer, pancakes, dressings and even some protein bars.
These are your refined carbohydrates, stripped of fibre and vitamins and lacking nutritional value. While gluten itself is not considered a high-fat or high-calorie food, it’s often used in extremely unhealthy foods like pies and cookies. When we eat grains and gluten, our bodies get a quick rise in blood glucose. To make up for this, our bodies release insulin into our bloodstream to lower those blood glucose levels. Too much of this stuff and belly fat, galore!
I have what’s known as a (nonceliac) gluten intolerance and I know from my own experience that once I made the switch from gluten-filled foods to gluten- free foods, I was leaner, I could see veins in my abs, my skin was clear, I had more clarity and felt like I could conquer the world. Before, when I would eat a lot of wheat breads and pastas, I’d be irritable, break out in rashes and feel sluggish. I am not the only one adopting the gluten-free lifestyle. Super Bowl winning MVP quarterback Drew Brees, Oprah, Gwyneth Paltrow and Jenny McCarthy, to name a few, are among the list of people seeing great results!
People suffering from a wide range of diseases have also found instant benefits from going gluten-free. From autism to osteoporosis to diabetes and even rheumatoid arthritis, these conditions can often benefit from a change to a gluten-free diet. Even people with no health issues have a great deal to gain by giving up gluten! The gluten-free diet can help with weight management; it can elevate your energy levels, improve your attention span and speed up your digestion. It is also well documented that people with Celiac Disease have an intolerance to gluten, causing severe reactions such as inflammation in the small intestine, poor nutrient absorption, diarrhea, abdominal pain, bloating, anemia, and fatigue. If you have experienced any of these reactions to gluten, it would be a good idea to call your doctor. It is noted that a very small percentage of the human population can eat all the gluten they want and not have an adverse effect to it.

DO I HAVE GLUTEN SENSITIVITIES?
As simple as it sounds, an easy way to discover how your body may be reacting to gluten is to spend the next even days going cold turkey. No gluten. Take a before picture, measurements etc. Do the same thing again once the week is over. During your glutenfree week, set aside two minutes out of your day to write down your current mood or feeling. “I am tired, sluggish, full of energy, happy as a clam or whatever it is you are feeling. Also answer the following question; how is my current state of mind? Once the week is over, analyze your results. If all of the arrows point down the gluten-free road, then I would suggest following that path. If completely gluten-free seems too hard, even cutting back can make a significant difference.

I HAVE A GLUTEN SENSITIVITY AND/OR INTOLERANCE. NOW WHAT?
Unfortunately, removing gluten completely from your diet is no easy task. Grains are used in the preparation of many foods and it’s often hard to tell by a food’s name what its ingredients are. In other words, it’s easy to eat gluten without even knowing it. The gluten-free industry has skyrocketed and we are now seeing more and more people pick up on the reality of needing to cut gluten out. There are foods classified as “power grains” that are awesome and packed with nothing but goodness; foods like quinoa, buckwheat, millet, teff, sorghum, wild rice and amaranth. Quinoa pasta makes a great alternative for spaghetti and it’s packed with protein. Include these power grains into your diet for your source of carbohydrates, along with lentils, legumes and sweet potatoes. Don’t forget to add your green, leafy vegetables such as kale, broccoli, spinach, bok-choy for your veggie sources as they are also gluten-free.
In all honesty, I still have raw steel cut oats in my shake every morning because it’s fast, full of good complex carbs, fibre and only has traces of gluten in it. Unlike many other grains, the proteins found in oats may even be safe for people with celiac disease. Imagine that? Adding oats as part of a gluten-free diet can also add texture and satiety that may be missing for those who can’t consume most grain products, but there’s still controversy regarding whether oats are truly safe for those whose bodies can’t handle gluten. (Crosscontamination and the presence of proteins similar to gluten are potential problems when considering whether oats are truly gluten-free.)
In addition, some of my favorite gluten-free go to protein bars are Jay Robb, Perfect Foods and Think Thin. For late night cravings and bedtime protein, I really like cottage cheese, casein protein powder or MHP’s protein pudding. All of which are gluten- free. My personal favorite is the pudding, hands down. Some of the alternatives are so good, that we will need to remind ourselves that moderation is key. Even if something is healthy, you still need to police those portions and keep them in check.
The one common mistake I see most glutenfree lovers make is chowing down and eating boat loads of food under the assumption that because it’s gluten free, they can just go to town and eat whatever they want. Remember that the first bite tastes the same as the 15th bite and too much of anything will make you fat, sluggish and slower than a herd of turtles stampeding through peanut butter. You can’t let a gluten-free diet trick you into eating unhealthy meals or creating unhealthy habits.
Beware! The following words on food labels often mean that a grain containing gluten has been used: stabilizer, starch, flavoring, emulsifier, hydrolyzed, plant protein. Watch when you shop the inner aisles of your supermarket, as they tend to be filled with products containing gluten. Do not fear, it is still possible to find plenty of items to fill your cart: fruits, vegetables, Asian rice noodles (with the exception of being made in a wheatfree factory), rice crackers, plain rice, wild rice, buckwheat, quinoa, tomato sauce, dried beans and legumes, nuts, spices and herbs, corn starch, tapioca, honey, jams and preserves, peanut butter, vinegars, and cooking oil.

NOW, YOU HAVE BEEN SET (GLUTEN) FREE!
Be sure to eat lots of vegetables and take a good multi-vitamin, as those on a gluten-free diet can experience a lack of vitamins and fibre. Gluten-free goods aren’t cheap, but it’s a personal investment that will definitely pay immediate dividends. I hope you didn’t mind all my corny jokes; but hey, at least they were gluten-free! Now, pass the maple syrup for my gluten-free waffles!

There are foods classified as “power grains” that are awesome and packed with nothing but goodness; foods like quinoa, buckwheat, millet, teff, sorghum, wild rice and amaranth.

People with Celiac Disease have an intolerance to gluten, causing severe reactions such as inflammation in the small intestine, poor nutrient absorption, diarrhea, abdominal pain, bloating, anemia and fatigue.

WHAT FOODS SHOULD I BE AVOIDING?
• Keep your eyes peeled when heading down that grocery aisle, as the following terms found on your food labels may suggest there is gluten in the product:
• Hydrolyzed Vegetable Protein (HVP), unless made from soy or corn. Personally, I would stay away from all unfermented soy.
• Flour or Cereal products, unless made with pure rice flour, corn flour, potato flour or soy flour.
• Vegetable Protein, unless made from soy or corn.
• Malt or Malt Flavoring, unless derived from corn.
• Modified Starch or Modified Food Starch, unless arrowroot, corn, potato, tapioca, waxy maize or maize is used.
• Vegetable Gum, unless made from carob bean, locust bean, cellulose, guar, gum arabic, gum aracia, gum tragacanth, xantham or vegetable starch.
• Soy Sauce or Soy Sauce Solids, unless you know they do not contain wheat.

By Ray Wetterlund III

]]> http://www.planetfitness.co.za/gluten-free-the-way-to-be/feed/ 0 http://www.planetfitness.co.za/bigger-triceps-in-just-6-weeks/ http://www.planetfitness.co.za/bigger-triceps-in-just-6-weeks/#comments Wed, 25 Apr 2012 14:07:48 +0000 Planetnews http://www.planetfitness.co.za/?p=2651 more »]]> Follow This Program To Carve Out A Set Of Your Very Own Muscled Horseshoes

By The Editors | Shot on Location at Sports Specific Training in Oakville, Ontario | Photos By Arsenik Photography | Model: Micah Lacerte

This issue for our Signature Series training feature; we shine the spotlight squarely on the triceps. What makes the triceps musculature particularly interesting from a physiological standpoint and from a training perspective is the fact that this muscle accounts for two thirds of the size of your upper arm. So, taken literally, this means that for every two biceps sets you do, you should be doing three sets of triceps. Unfortunately, more often than not, this is not the case. This is attributed to the fact that the biceps are such a “show” muscle; oftentimes, they get the bulk of the workload with triceps relegated to an after thought and hit with a few sets of push downs at the end of an arm workout. Bottom line: if you want bigger arms, that scene is just not going to work for you! You need to hit your triceps and hit them hard with the correct volume, intensity and exercises. Luckily, that’s exactly what is being delivered in this installment of our exclusive Signature Series!

THE MUSCULATURE OF THE TRICEPS
The triceps are a three headed muscle, hence the name “tri”. When well-developed, the triceps looks like a horseshoe in appearance. The three separate heads of the triceps are the long head, the lateral head and the
medial head, which work as a functional unit to extend the arm. In terms of the anatomy of the triceps, while the long head, lateral head and medial head all have a different point of origin on the upper body, they all
collectively insert on the upper part of the ulna in a location called the olecranon. While it may seem a little on the boring side, it’s important to know a bit about the actual structure of the triceps because different exercises and grips for that matter, have the capability of targeting different heads of the tricep. That in mind, you want to make sure that through proper exercise and grip selection, you are targeting all of the heads, as a means to develop full and well muscled triceps.

A WORD ON REST INTERVALS
Your first triceps workout of the week focuses on a volume approach with a higher rep range. This serves to activate more of the slow twitch muscle fibers, especially when you keep your rest between sets to 60 to 90 seconds. Keep in mind; this will require you to reduce the amount of weight you use on each exercise. Don’t panic though! This is not bad thing; it’s intentional because we are trying to literally force as much blood as possible into the three heads of the triceps as a means to stimulate growth. The heavy lifting comes later in the week during your second, shorter triceps workout. This is where you can rest anywhere from three to five minutes between sets, as we are focusing on fast twitch muscle fibers that day.

TRICEPS SPECIALIZATION SPLIT
Given the fact that the triceps are a small muscle group in comparison to muscles like the chest, back and legs, you would almost always train it alongside another muscle group in any given workout. One example would be a chest/triceps split situation or a bi/triceps split situation. The whole emphasis of the Signature Series is specialization, as a means to bring up a lagging body part or to increase the “wow factor” of a body part; in this case, obviously, the triceps. We accomplish this by:

(1) training the triceps in isolation early in the week, so energy reserves are high and the muscle is not fatigued from any supplementary work involved from the training of other muscles in the same workout and

(2) hitting the triceps with a higher workload in terms of frequency and also in terms of the actual volume of sets and reps. With respect to addressing the first point, the training split on the previous page that fits the bill perfectly.

EXERCISE SPOTLIGHT
TRICEP PUSHDOWN: SHORT STRAIGHT BAR (REVERSE GRIP)
Using a reverse grip (palms facing up and the thumbs facing away from each) when doing triceps pushdowns is a great way to isolate the long, bulky head of the triceps.
To properly execute this movement:
(1) Keep your back straight and your head up.
(2) Grip the bar using a reverse grip (palms facing up and the thumbs facing away from each).
(3) Keep your elbows locked tight to the sides of your body.
(4) Press down by extending your arms and stopping just shy short of elbow lockout.
(5) Breathe out while pressing down and breathe in while returning to the start position.

INSIDE EXTRA
For every two biceps sets you do, you should be doing three sets of triceps.

THE SIGNATURE SERIES TRICEPS TRAINING PROGRAM
In terms of exercising the triceps, many a bodybuilder and fitness enthusiast have relied on cable-based pushdown movements exclusively to add size to this muscle group. While push-down movements are great and have a definite place in a triceps routine, there are many other exercises that should also be incorporated, some of which will be featured here.

THE EXERCISES
The exercises that form this triceps specialization routine center on a mix of barbell, dumbbell, EZ curl, cable and plate work. These are the movements that will add thickness and bulk to your triceps. You’ll notice that in the training split featured in this article, you are scheduled to train triceps twice during the course of the week; once on Monday in isolation and then again on Thursday after back and before biceps. This is not a coincidence or an error. Rather, it’s a strategic plan to maximize growth and development. Monday is going to be your high volume/high rep day and Thursday will be your heavy day with less volume in terms of sets and reps. By attacking your triceps in this manner, you are targeting both fast twitch and slow twitch muscle fibers, which is a key component for our goal of building much bigger and fuller triceps.

CONCLUSION
There you have it, a 26 set workmanlike approach to building big, horseshoe triceps over two separately structured workouts. Follow this program, make sure your diet is really on point and you should see some noticeable results in terms of increased upper arm girth in as little as six weeks. Remember, at the end of the day, you are only as strong as your weakest body part. So if you’ve been neglecting training your triceps for years in favour of the more popular “show time” bicep muscles, it’s time you got with the program … the Signature Series triceps specialization program that is!

]]> http://www.planetfitness.co.za/bigger-triceps-in-just-6-weeks/feed/ 0 http://www.planetfitness.co.za/whats-making-you-fat/ http://www.planetfitness.co.za/whats-making-you-fat/#comments Wed, 25 Apr 2012 13:13:04 +0000 Planetnews http://www.planetfitness.co.za/?p=2646 more »]]> The skinny on dieting

Being a woman is tougher than ever. Celebrity diets have populated the magazines and are even gaining favour on television shows. Low calorie diets rave how “normal people” like you and me can look just like celebrities. But do you really want to be starved of nutrients, while your hormones are completely unbalanced,
causing feelings of helplessness and depression? Everything in moderation! Ever hear that one? Although there is some weak truth to that, eating everything in moderation will keep you overweight! Women all over the world are suffering from eating disorders and some are clearly unaware of having one. If you’re skipping meals or eating very little in order to lose weight, STOP! These actions will only make you pack on the pounds, sometimes at a rapid rate.

“When nutrient intake is low, the metabolic rate will become low for three reasons: decreased thyroid function, reduced thermic effect of eating and reduction in muscle mass.”

FACT
Eating less than your body requires will slow your metabolism, making weight loss impossible and will negatively affect your health. As you have heard, breakfast is the most important meal of the day; yet many people still confess to eating only a piece of fruit for breakfast.

THE SCIENCE
Food is used for energy, cell structure, regulating hormones and chemical reactions. Food takes one of three directions upon ingestion: energy use, storage, or excretion. The body receives energy from carbohydrates, fats, and proteins. If our stores of carbohydrates and fats are in short supply, our body will turn to muscle for breakdown of amino acids (stored proteins) for energy, causing muscle atrophy.

LOW CALORIES = MUSCLE WASTING
Low carbohydrate diets deplete the liver and muscle of energy, which causes muscle wasting, lack of
energy and will compromise your health. Low calorie diets, while reducing body weight (usually for a short
period of time), will ultimately poorly affect your health and in most cases will have a rebound effect.
Low calories will reduce muscle mass and strength. When nutrient intake is low, the metabolic rate will become low for three reasons: decreased thyroid function, reduced thermic effect of eating and reduction in muscle mass. While reductions in muscle mass causes a lack of endurance (especially during exercise), in turn
it will also lead to osteoporosis and lack of independence as you age.

The Worst Part: FAT STORAGE
Fat storage is the largest form of storage in the body. Low calorie diets and long waits between meals, signal the body that starvation is occurring. With this signaling, the body will turn on the storage mode. Eating every two to four hours has been researched to show a positive effect on body composition and overall heath. Frequent eating boosts metabolism, regulates blood sugars and maintains muscle mass. Expert nutritionists believe obesity occurs from a lack of nutrients in diets. Hunger never subsides as the body is signaling for nutrition to be ingested. We are seeing vitamin deficiency diseases come back that haven’t been around for decades. Your body doesn’t understand what to do with processed foods. Diets high in sugar and sodium as
well as processed foods, do not seem to signal satiety and therefore lead to hunger.

THE SKINNY
EATING TOO LITTLE IS WEIGHT LOSS SUICIDE!
Eating fewer calories than your body’s requirement will deprive your body of essential nutrients that will poorly influence your health.

By Flavia Del Monte

]]> http://www.planetfitness.co.za/whats-making-you-fat/feed/ 0 http://www.planetfitness.co.za/hit-the-refresh-button/ http://www.planetfitness.co.za/hit-the-refresh-button/#comments Wed, 25 Apr 2012 13:02:38 +0000 Planetnews http://www.planetfitness.co.za/?p=2639 more »]]> “just do it” differently & Harder to see results

A Japanese Proverb states, “Fall down seven times, get up eight.” Such is a metaphor for life, liberty and the pursuit of fitness. How many times have you run across a friend, colleague or total stranger who laments the fact that he or she doesn’t have the time or energy to exercise or eat well? It’s as if they have the gene for “excuses.” Yes, excuses. Some can’t stand the “pain” of exercise. Frankly, most people don’t have a clue what “painful” exercise really is. Many of us have been bamboozled by the notion that we can just walk around the block while chatting with our workout buddy and then expect to see amazing transformations in our bodies. Heck, you have total morons who think that the latest fitness gizmo will help them melt fat off their guts faster than an ice cube melts in the Sahara.

“Let’s face it. If you want to make drastic changes in your fitness, you’ll need to make drastic changes in your diet and exercise plan.”

Let’s face it. If you want to make drastic changes in your fitness, you’ll need to make drastic changes in your diet and exercise plan. Doing the same thing over and over and over again will result in the same results over and over and over again. “Why do I still have fat around my gut?” This is a common lament. Well, it’s probably because you’ve done the same old tired routine day in and day out.

If you want to increase your mental acuity, you need to do “brain exercises.” Reading the same book over and over again will accomplish nil; same with the body. If you want to improve your fitness, don’t keep “reading the same book,” instead try doing something different. Give your body a nudge. Ok, perhaps more of a drastic push and it will adapt. If you’ve been used to doing steady-state cardio, give your body a push and do some
HIIT training. If you’ve been used to doing three sets of 10 repetitions for your heavy resistance exercises, instead vary the reps and sets so that on some days you lift heavy with few reps and on others you do high volume training.

In essence, take the words of wisdom from the wise philosopher Nike, and rather than “Just Doing It,” “Just Do
It” differently and harder.

By Jose Antonio PhD

]]> http://www.planetfitness.co.za/hit-the-refresh-button/feed/ 0 http://www.planetfitness.co.za/daily-nutritip-drink-water-and-wine/ http://www.planetfitness.co.za/daily-nutritip-drink-water-and-wine/#comments Fri, 20 Apr 2012 06:00:02 +0000 grant http://www.planetfitness.co.za/?p=2608 more »]]> Studies have shown an association between moderate drinking and a lowered risk for heart attack. Moderate drinking is defined as no more than one drink a day for women and two drinks a day for men. Experts don’t recommend starting to drink if you don’t already do so.

Did you know?

The Buzz
The Mediterranean diet includes six glasses of water every day and a glass of red wine. We know that water is good for everybody but don’t drink red wine if you are pregnant, under-age or if drinking alcohol puts you or others at risk. Does it matter if it is red wine or white? Drinking either red wine or white wine will increase your “good” (HDL) cholesterol. However red wine contains much higher levels of powerful antioxidants than white wine does. These antioxidants found in red wine will help to keep your “bad” (LDL) cholesterol levels healthy and will also help to reduce blood clotting. Both of these actions will help to reduce the risk of heart disease. Remember that while one glass of wine per day may be good for you, it is not a case of more is better. Heavy drinking of any kind of alcoholic beverages will increase your risk of several chronic diseases!

Have a fun filled healthy day!!!

Article sponsored by:

Hayley Cimring (RD)(SA) Registered Dietician

If you enjoyed this tip, and are looking for more go to www.dailynutritip.com

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