10 Foods and Drinks to Limit or Eliminate, to prevent cancer.

Nearly 1.5 million new cases of cancer were expected to be diagnosed last year–while 559,650 people were expected to die from the disease, according to the American Cancer Society. That’s more than 1,500 people a day–such a startling statistic. In the book Cancer: 101 Solutions to a Preventable Epidemic (New Society Publishers, 2007) the authors write that the Number 4 solution is to “Eat a Healthy Diet.” Listed within are the 10 Foods and Drinks to Limit or Eliminate:

1. All charred food, which create heterocyclic aromatic amines, known carcinogens. Even dark toast is suspect.

2. Well-done red meat. Medium or rare is better, little or no red meat is best.

3. Sugar, both white and brown–which is simply white sugar with molasses added. (See Care2′s Directory of Natural Sweeteners for great, healthy alternatives.)

4. Heavily salted, smoked and pickled foods, which lead to higher rates of stomach cancer.

5. Sodas/soft drinks, which pose health risks, both for what they contain–sugar and various additives–and for what they replace in the diet–beverages and foods that provide vitamins, minerals and other nutrients.

6. French fries, chips and snack foods that contain trans fats.

7. Food and drink additives such as aspartame.

8. Excess alcohol.

9. Baked goods, for the acrylamide.

10. Farmed fish, which contains higher levels of toxins such as PCBs.

9 GREAT BODYBUILDING FOODS

Move over chicken, broccoli, and steak. Here are the 9 top bodybuilding foods flying under the radar. Make them a part of your high-performance diet!

When it comes to eating for bodybuilding and strength, most of us know there are a handful of staple foods that meet the stringent nutritional requirements and provide an anabolic stimulus. However, there are many other lesser-known and “underrated” foods that do just as good a job.

Do yourself a favor and try these foods! Add them to your weekly nutrition to support your growth, strength and recovery.

1 OYSTERS

OYSTERS CONTAIN ZINC, WHICH PLAYS A BIG ROLE IN HORMONE PRODUCTION, A FACT THAT’S RELEVANT TO ANYONE WHO LIFTS.

Oysters contain zinc, which plays a big role in hormone production, a fact that’s relevant to anyone who lifts.

A 2011 study published in “Biological Trace Element Research” reported that giving trained athletes a zinc supplement for four weeks (30 mg/day) prior to exhaustive exercise resulted in higher post-workout testosterone than the placebo1,2.

The authors also stated that zinc increases the conversion rate of androstenedione to testosterone, and when combined with training, enhanced testosterone production.

Other foods high in zinc include chicken liver and pumpkin seeds.

2 GREEK YOGURT

Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt, yielding a higher concentration of protein. The straining process used to create Greek yogurt results in a higher concentration of casein, a “slow-digesting” protein; it slowly releases amino acids into the bloodstream.

A 2012 study published in “Medicine and Science in Sports & Exercise” showed that consuming casein before sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22 percent increase in protein synthesis.

Depending on your calorie needs, you can use full- or reduced-fat Greek yogurt as part of your muscle-building efforts. However, always strive for the plain version to reduce the effects of added sugar.

3 STEAK (AND OTHER FOODS WITH SATURATED FATS)

Many bodybuilders can benefit from saturated fats (steak and eggs, full-fat dairy, or poultry). A study published in the “American Journal of Clinical Nutrition” randomly assigned 45 men to either a high-fat/low-fiber or a low-fat/high-fiber diet. The subjects followed each diet for 10 weeks. For each group, the high-fat/low-fiber periods yielded 13 percent higher levels of total serum testosterone compared to the low-fat/high-fiber diet period.

MANY BODYBUILDERS CAN BENEFIT FROM SATURATED FATS (STEAK AND EGGS, FULL-FAT DAIRY, OR POULTRY).

Another study from the “International Journal of Sports Medicine” enrolled eight strength athletes and 10 active non-athletes. After comparing the subjects’ dietary analyses and blood tests, it was shown that only the strength-training athletes had significant correlations between fat intake and testosterone levels.

What does this mean? It signifies that if you train with weights—particularly heavy weights—and eat a diet higher in fat, you’ll obtain a higher increase in test levels compared to a normal “active” lifestyle and a higher fat diet. Keep saturated fats to no more than 15 percent of your total daily calories, however.

For health reasons, avoid trans fats altogether.

4 OATMEAL (AND OTHER HIGH-FIBER FOODS)

Underrated and undervalued, fiber holds considerable water and provides “bulk” to food residues in the GI track. Among other benefits, fiber exerts a “scraping” action on the cells of the gut wall. Fiber can also dilute harmful chemicals or bind with them to inhibit their activity. It also hastens the speed of unwanted food residues through the digestive track.

THE BEST EXAMPLE OF A FIBER FOOD IS OATMEAL. ONE SERVING CONTAINS A HIGH AMOUNT OF COMPLEX CARBOHYDRATES AND 13 PERCENT OF YOUR DAILY FIBER NEEDS.

The best example of a fiber food is oatmeal. One serving contains a high amount of complex carbohydrates and 13 percent of your daily fiber needs. Many people, even strength athletes, are deficient in fiber.

Adult men should consume about 40 grams of fiber daily; women should aim for 25 grams. These numbers are based on a diet of 2,000-2,500 calories; if you eat more calories to gain weight, you need more fiber.

Since fiber is digested slowly, you should avoid eating a large amount of fiber before your training session. Likewise it may be detrimental to eat a high-fiber meal immediately after training, since the two hours post-exercise are the most critical time to have nutrients quickly available to begin the repair and regeneration process.

It’s best to eat high-fiber foods for other meals throughout the day. These include whole grains and whole-grain products, fruits, vegetables, seeds, nuts, beans, and legumes.

Also, don’t forget about soluble-fiber-rich foods such apples, citrus fruits, carrots, beans, peas, and oats.

5 GRAPEFRUIT

Grapefruit contains ample vitamin C to facilitate adequate function of your metabolic system. Research has demonstrated that vitamin C has some fat-burning capabilities, and half a grapefruit contains approximately 40 mg of vitamin C.

Studies have also noted that chemicals in grapefruit may reduce levels of insulin, helping to regulate fat metabolism. When insulin is steady, the body processes energy more efficiently.

STUDIES HAVE ALSO NOTED THAT CHEMICALS IN GRAPEFRUIT MAY REDUCE LEVELS OF INSULIN, HELPING TO REGULATE FAT METABOLISM.

In a 12-week study conducted at The Scripps Research Institute (La Jolla, Calif.), researchers discovered that subjects who consumed a half grapefruit before each meal, three times per day, lost an average of 3.5 pounds, while subjects who consumed the same meals without grapefruit lost only 0.5 pounds.

6 BEETS/BEETROOT

The value behind beets and beetroot juice lies in their ability to increase the body’s production of nitric oxide (NO), a gas which causes blood vessels to dilate to accommodate greater blood flow.

Improved blood flow leads to greater oxygen and nutrient delivery to muscles and other surrounding tissues. This improvement likely aids in improved athletic performance and recovery—which is essential for mass building.

A study published in the “Journal of the Academy of Nutrition and Dietetics” found that eating two medium-sized beets an hour and 15 minutes prior to exercise improved performance, reduced the perceived level of exertion, and decreased the amount of oxygen subjects’ bodies needed to complete a workout.

7 GRASS-FED BEEF AND BUTTER

GRASS-FED BEEF AND BUTTER ARE BY FAR SUPERIOR TO REGULAR BEEF AND BUTTER.

Grass-fed beef and butter are by far superior to regular beef and butter, mainly because of the higher nutrient content like CLA.

Depending on the breed of cow, grass-fed beef contains 2-5 times more omega-3s than grain-fed beef.

In addition, research shows that grass-fed beef consistently contains a higher proportion of stearic acid, which doesn’t raise blood cholesterol levels.

8 BANANAS

Bananas contain the enzyme bromelain, which some studies have found boosts a man’s libido. They are also rich in B vitamins such as riboflavin. Bromelain is also abundant in pineapples, which have been used for centuries in Central and South America to treat indigestion and reduce inflammation.

9 GRAPES

The skins of red grapes contain resveratrol, an organic chemical which contains polyphenols. Similar to many fruits and vegetables, these polyphenols act as antioxidants in the body and can help scavenge free radicals. These unstable molecules have damaging effects throughout the body and to many bodily systems.

RESVERATROL HAS IMPORTANT REGULATORY FUNCTION IN GRAPES; IT HELPS PROTECT THEM FROM INVASION BY BACTERIA AND FUNGI.

Resveratrol has important regulatory function in grapes; it helps protect them from invasion by bacteria and fungi.

Resveratrol is commonly found in red wine—the skin is taken off earlier in the fermentation process of white wines, so they have less resveratrol—and also and can be purchased as supplements.

The resveratrol in grapes is also a proven aromatase inhibitor. Aromatase is an enzyme which converts testosterone and other androgens into estrogen.

Inhibiting its action is an important factor for people wanting to reduce estrogen in favor of maintaining and increasing lean mass, helping to promote testosterone.

Of note: The concentration of resveratrol is much higher in the skin of red grapes compared to red wine. Bottom line: Eat the fruit and steer clear of the drink.

SOURCE: Jonathan Mike

10 tips for liver detox

Herbal bitters

Bitter medicines are beloved by herbalists. The bitter taste stimulates digestive processes, including the liver’s production of bile. Bile, part digestive juice, part waste product, is made by the liver and excreted via the bowel.  Herbal bitters are also known as Swedish Bitters.

St. Mary’s Thistle

St. Mary’s Thistle and the Police share the same motto – “To protect and serve”. It protects liver cells from damage from the likes of alcohol and carbon tetrachloride and serves to regenerate already damaged liver cells.

Lemon juice

The juice of half a lemon in hot water first thing in the morning is a time-honoured way to start the day, and is an excellent wake up call for the liver. The sourness of lemons triggers nerve and hormone activation to the liver and digestive system. Very helpful for those who suffer from sluggish bowels.

Brussels sprouts

The brassica family including cabbage, broccoli and Brussels sprouts, contain glucosinolates. Glucosinolates are sulphur containing (hence the boarding school corridor smell) compounds that protect the liver from damage and improve its ability to eliminate toxins and excess hormones.

Turmeric

The spice that colours curries yellow, and was also used to dye the robes of Hindu priests. Turmeric has impressive anti-inflammatory effects throughout the body, including the liver. Excellent for a liver virus or infection.

Crab apple

The Bach Flower, Crab Apple, is for people who feel ashamed of their physical appearance, and may themselves feel toxic. Although Bachs are mostly recommended for emotional purposes, Crab Apple, fits the bill nicely to be used for dexox purposes.

Water

Drinking sufficient fluids such as water, tea and herbal tea, improves the flow of nutrients to, and waste products from, the liver. Not drinking enough may increase the risk of gallstones, which is when bile becomes too concentrated in the gall bladder.

Zinc

Zinc is important in many enzyme reactions throughout the body. In particular, zinc is needed by the liver enzyme, alcohol dehydrogenase, to break down alcohol into less toxic substances. If you drink, you need zinc.

Dandelion Root

A long history of healing ailing livers. Dandelion root coffee is black and bitter, making it an excellent coffee alternative if you are keen on improving liver health.

Garlic

A fresh bulb of garlic. Don’t have any in your kitchen right now? You should. Here’s why…garlic is loaded with sulfur, a mineral that helps rid the body of toxins. Garlic has also been shown to reduce cholesterol and triglyceride levels. Garlic has been used in the treatment of high blood pressure, atherosclerosis, and bacteria-related illnesses. Keep in mind, heating destroys many of the beneficial properties of garlic. If you can’t stomach raw garlic, you can find it in capsule form in most grocery of health food stores.

5 WORST FOODS YOU CAN EAT BEFORE BEDTIME

Avoid late-night dietary disasters that can ruin your physique and even your sleep. Here are the 5 worst offenders, and 5 great alternatives for when you’ve got the munchies.

While surfing through Colbert, Stewart, and Fallon, your stomach starts to rumble. There’s no shame in giving in to a snack attack late at night; we all do it. But if you don’t tread lightly, you could easily blow up your physique.

That’s because the wrong post-sunset snack choices can easily end up padding your midriff with flab and even jeopardize your night of restful sleep, which is essential for building muscle like a pro.

To avoid this pitfall, here are five of the worst snacks you can reach for when the late-night hunger pangs strike, and their smart alternatives to avoid a next-day food hangover.

1 LATE-NIGHT NO-NO DARK CHOCOLATE
Over the past several years, dark chocolate has become a snack hero of sorts. That’s because this dark delight is laced with body-friendly antioxidants shown to help fend off a range of maladies.

 

A word of caution, though: Luxuriating in a chunk of dark chocolate should be a daytime activity rather than one you do in the wee hours. Chocolate is a natural source of stimulants such as caffeine and theobromine that can keep you tossing and turning for hours by charging up your nervous system. A good night’s rest is essential for building a glance-worthy physique.

This is the time when a significant amount of muscle recovery occurs, and when the body releases anabolic hormones like testosterone and growth hormone. Snacking on foods that disrupt your shut-eye could very well sabotage your fitness gains.
TRY THIS INSTEAD A HANDFUL OF CAROB CHIPS
Similar to cocoa, carob comes from the pod of a tropical tree that contains an edible pulp. It possesses a sweet, chocolaty flavor similar to dark chocolate, but carob is caffeine-free, so it won’t lead to a night of counting sheep. Like dark chocolate, carob harbors antioxidant firepower.

2 LATE-NIGHT NO-NO BOXED CEREAL
Who hasn’t dug into a bowl of comforting breakfast cereal when the late-night munchies strike? Make this a snack habit, though, and your midsection will definitely remain a few cans shy of a six-pack.

The problem with most boxed cereals—and not just the ones adorned with cartoon characters—is that they’re chock-full of sugar, which can spike your blood sugar.

Late in the day, when your metabolism starts to become more sloth-like than Usain Bolt-like, this sudden rise in blood sugar can trigger fat storage and ruin your buff-to-blubber ratio.

TRY THIS INSTEAD PLAIN POPCORN
While the golden popcorn at the multiplex is a calorie-bomb, homemade popcorn is much less of a snacking disaster. The slow-digesting carbohydrates in popcorn work to transfer the amino acid tryptophan to your brain, where it’s used to fire up the production of the sleep-inducing neurotransmitter serotonin.

Many nutritionists agree that it’s not wise to eat a calorie-rich snack shortly before hitting the hay, so the mere 93 calories in three cups of plain popcorn makes it a winner. Choose bags of loose kernels and pop them on the stovetop.

Don’t rely on bags of microwave popcorn, which are often doused in unhealthy fats and sketchy chemicals. You can also find bags of plain prepopped popcorn.
3 LATE-NIGHT NO-NO ICE CREAM

For the most part, ice cream contains a snacking double-whammy. For one, tubs of Chunky Monkey and other ice cream varieties are often packed with sugar that can contribute to fat gain.

The high amount of fat in the icy treat can also force your digestive system to kick into overdrive, which can lead to disturbances in sleep and, therefore, less of a chance that your body will recover properly from the gym beat-down you put it through earlier.

Also be leery of brands made with chocolate or caffeine that can rev you up when you should be mellowing out.
TRY THIS INSTEAD LOW-FAT COTTAGE CHEESE MIXED WITH CHIA SEEDS
Cottage cheese packs in a wealth of casein protein, which is slow-digesting. This means that snacking on the “great white” can help supply your body with a steady amount of muscle-building amino acids throughout the night.

The high amount of soluble fiber present in chia forms a gel in your gut and further spreads out the release of the anabolic amino acids in the cottage cheese.

Fiber also promotes satiety, which can keep your hands out of the cookie jar when burning the midnight oil.
4 LATE-NIGHT NO-NO PRETZEL STICKS
It’s hard not to get tempted by the appeal of ripping into a bag of crunchy pretzels when cruising the TV channels after a long day. And aren’t they way better than greasy chips? Well, it turns out this baked snack food isn’t so benign after all.

The problem with pretzel snacks is that they’re made with white processed flour, giving them a sky-high glycemic index. This can not only encourage fat storage late in the day when your metabolism is slowing, but the spike in blood sugar can also disrupt healthy sleep patterns.

It’s also very easy to lose track of just how much you’re eating; before you know it, you’ve polished off a whole bag and put yourself into calorie overload.

TRY THIS INSTEAD SEAWEED SNACKS
Yes, seriously, seaweed! Not just for sushi, seaweed snacks such as Annie Chun’s are made from roasted seaweed so they’re brimming with a crunchy umami flavor that’s strangely addictive.

And with only about 30 calories in 10 sheets, there’s no guilt in killing off a package at a time. Not to mention you’ll benefit from the naturally occurring vitamins and minerals present in the gifts from the sea.
5 LATE-NIGHT NO-NO FRUIT YOGURT

Drop your spoon into fruit-flavored yogurt and you could be getting an unwelcome surprise: plenty of sugar.

And we have already established that sugar is not supportive of a chiselled physique when consumed during the post-dinner hours.

The main point of contention with blueberry, strawberry, and other fruity yogurt is that refined sugar is often more prominent than real fruit.
TRY THIS INSTEAD PLAIN YOGURT WITH VANILLA EXTRACT
The benefit of plain yogurt is that you get plenty of muscle-building protein without the onslaught of gut-busting processed sugars. You can choose Greek- or Icelandic-style yogurt for an even bigger protein wallop.

Stir in a touch of calorie-free vanilla extract and you’ll instantly make creamy yogurt taste more like dessert than a healthy snack food.
SOURCE: Matthew Kadey

Why do we eat turkeys at Christmas?

I’ll briefly run down the history of Britain’s Christmas turkey to bring you up to speed. Traditionally we’ve always eaten goose in the UK, not turkey. And why not – we’d get some lovely goose fat for our roast tatties.

It wasn’t until the 16th century that eating turkey started to become popular, when Spaniards imported them from America. Henry VIII was apparently the first English king to enjoy the big-breasted bird, but Edward VII made it a little more fashionable to eat them at Christmas.

Still, the turkey was seen as a luxury right up until the 1950s, where the upper classes boasted its exoticism and high price tag. Now, however, it seems to be as common as muck.

In fact, each Chrimbo Britons eat 10 million turkeys (between them, that is, not each) and according to the British Turkey Information Service (yes, there is such a service) Christmas isn’t Christmas for 87% of Brits without a traditional roast turkey. Though, with around 23 million households in the UK, those 10 million turkeys are going to be stretched a little thin if nearly nine in ten Britons want one.

So we’ve been eating Xmas turkeys for a few hundred years, and the birds themselves have been around for 10 million more years (there are fossils to prove it).

If we take a glance around the rest of the world, they’re scoffing much more interesting things. In Norway, Sweden, Poland and Austria fish is the Xmas food of choice. In Germany it’s often game, like wild boar, that makes its way onto the menu.

In Italy, Christmas dinner lasts for more than four hours, with most families stuffing themselves with seven or more courses. And it’s worth giving the Czech Republic a mention, not for their eating habits, but for their superstition. They must have an even number of people around the Christmas table, otherwise the person without a partner will die in the next year. Cheery.

Source: William Herrera