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ALMONDS
(and other nuts)
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BEANS
(and other legumes)
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SPINACH
(and other
green veggies)
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DAIRY
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INSTANT
OATMEAL
(low sodium)
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EGGS
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TURKEY
(and other lean meats)
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PEANUT
BUTTER
(natural
unsalted)
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OLIVE OIL
(first cold pressed)
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WHOLE
GRAINS
(breads and
other cereals)
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EXTRA PROTEIN POWDER
(whey)
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RASPBERRIES
(and other berries)
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Glycogen ~vs~ Post Exercise
Glycogen synthesis: your post exercise plan
The importance of replenishing muscle glycogen stores as well as fluids after heavy
exercise is well understood by sports scientists and coaches. But the relatively recent
discovery that muscle glycogen synthesis is more rapid if carbohydrate is consumed
immediately after exercise has focused attention on early post-race strategies to
promote recovery and enhance subsequent performance.
In a wide ranging review of the literature in this field, exercise physiologist John L. Ivy,
of the University of Texas at Austin, points to the evidence that muscle glycogen syn-
thesis is twice as rapid if carbohydrate is consumed immediately after exercise rather
than several hours later, and that a rapid rate of synthesis can be maintained if carbo-
hydrate is consumed at regular intervals for a few hours.
He explains that the reduced rate of glycogen synthesis observed when ingestion of
a carbohydrate supplement is delayed can be ascribed to the development of muscle
insulin resistance apparently a protective mechanism to prevent the development of
hypoglycemia (low blood sugar level) when insufficient glucose is available. Providing
a carbohydrate supplement soon after exercise, therefore, enhances the muscle
glycogen recovery process by maintaining stable blood glucose levels and preventing
the development of muscle insulin-resistance. ‘Moreover’, Ivy points out, "providing
the supplement soon after exercise maximizes the time for recovery to proceed." When
a carbohydrate supplement is provided immediately after exercise, its effect on muscle
glycogen synthesis eventually decreases as blood glucose and insulin levels decline.
But the rate of this decline can be slowed if supplements are taken at regular intervals
for several hours after exercise.
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8 drugs doctors wouldn't take click to read
Also, do not take Darvocet or its generic equivalent
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Before heading off to that fast food joint, you might want to know just
how many calories and fat grams are lurking. Every type of restaurant
and everything that is on their menu you can find out the real skinny.
Click on link for the depressing answers: www.chowbaby.com
On the next new page, scroll 1/2 way down to view restaurants.
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POMEGRANATE POWER
Researchers at the New York Blood Center recently conducted laboratory studies on
pomegranate juice and discovered that it can block HIV from infecting cells. The next
avenue of research is to identify the active anti viral ingredient and test the juice’s
preventive power in humans.
The antioxidant level in pomegranate juice was found to be higher than that in other
natural juices, such as blueberry, cranberry, and orange juices, as well as red wine.
click here to read more on how it’s fights heart disease
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”I Yam what I Yam”
Yams are a necessary staple & should be eaten a minimum of 2 to 3 times weekly, they
are an excellent source of potassium, vitamin B6, vitamin C, and manganese. I recently
came across a web site that has tons of invaluable health and diet information.
To read more about the many great benefits of yams click on link wholefoods.com
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Pumpkin for Prostate
As reported in ‘Prevention Magazine’, this guy was diagnosed with an enlarged prostate,
he began to eat pumpkin seed regularly, three months later he no longer woke up in the
middle of the night to urinate.
This old remedy seems to be making a comeback, reports Prevention’s clinical herbal
advisor Douglas Schar, DipPhyt, MCPP. In the early 1900’s pumpkin seed was used to
treat enlarged prostate symptoms and other urinary tract complaints.
More than half of US men over age 50 have problems related to enlarged prostate.
Termed benign prostatic hyperplasia (BPH), it constricts the urethra, causing discomfort
and urinary problems. In Europe, young men begin to eat pumpkin seeds for protection
later in life.
Pumpkin seeds contain protective compounds called phytosterols, which may be respon-
sible for shrinking the prostate. They also contain chemicals that me prevent some
transformation of testosterone into dihydrotestosterone (DHT). High levels of DHT are
associated with enlarged prostate.
To prevent BHP, Schar suggests eating a handful (about 1 ounce) of shelled pumpkin
seeds three times a week.
Tasty Pumpkin Seed Snack
Combine a handful of pumpkin seeds with a handful of sunflower seeds (both shelled),
a tablespoon of Worcestershire sauce, and a dash each of garlic powder and lite soy
sauce. Stir-fry over medium heat for 5 minutes, or until golden brown. Another way
would be to bake them until golden brown. Before baking, in a large bowl spray the
nuts lightly with a nonstick oil (try using olive oil spray). Oven set @ 350°
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Dog Lovers
 Healthy Tip
We had a Yorkshire Terrier named Keokee that lived to be 21 years old. Everyday I
gave him a smidgen amount of garlic and brewers yeast mixed with a little brown rice.
I don’t know if this is what attributed to his longevity, but it makes you wonder. He
was blind his last 4 years of his life, but he still played everyday and was a very
healthy and happy little boy!!! |
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