Nutrition

Here’s Where We Discuss Healthy Eating, Supplementation, and Dieting

What Is A Pescatarian Diet?

Before the industrial revolution, specialized diets were something employed mostly for spiritual reasons. However, with a better understanding of biology and nutrition, they have, over the past century and a half, moved from just spiritual journeys, to ways of life to optimize fitness, and build a healthier body.

That’s the idea, anyhow, but diets come and go all the time, many people cite the ineffective nature of such “fad” diets, and frankly, whether they work or not, some of them are just a miserable experience. Who can forget the absurdity of the Atkins diet, which forbade the consumption of fruit and fruit juice, as well as an absolute abandonment of carbs? Your body needs the vitamins and natural sugars of fruit in moderation, and the same moderate consumption of carbs is needed for fuel. I saw people on that diet catch a cold, and then give it back to themselves for months due to immunodeficiencies.

So yeah, a lot of these specialized diets are ridiculous, ineffective and possibly even dangerous. A lot of people not in the know would say these things of vegetarianism, too. And you know, I get that. People associate protein with meat, dairy and eggs, and forget that there are plenty of protein-rich vegetarian foods, although a higher volume is often needed, than with meat.
Meat isn’t bad for you, but a low-meat diet has its benefits. Vegan and vegetarian athletes and body builders can be legitimate powerhouses, so there’s proof that it works. But at the same time, again, it takes a lot more plant-based intake for the required amount of protein, and anyone who’s tried and failed to adhere to a vegan or vegetarian diet can attest that most people find it kind of miserable and lacking in enjoyment.

When eating becomes a chore, that can be just as mentally unhealthy as an obsession with food.

This is why vegetarianism isn’t so cut and dry, and you hear terms like “ovo-lacto vegetarian” or “pescatarian”. Ovo-lacto is pretty obvious, being vegetarianism but adding dairy and eggs. What the heck is a pescatarian diet?

Coming from the Italian root word “pesce”, meaning fish, a pescatarian diet is a base vegetarian diet that includes fish and other seafood. Most, though not all pescatarians also eat eggs and dairy to some small or large extent.

Pescatarians, therefore, do not eat beef, pork, poultry or any other animal that doesn’t live in the sea. This allows for a lot more variety in your meals, and means you can enjoy things like dairy in moderation, the lean protein of egg whites (okay, sneak a yolk now and then, I won’t tell on you), and the diversity of seafood cuisine.

On top of being a more varied and rich diet, it has a lot of health benefits. If you don’t like seafood (and there are just as many people who hate seafood as love it), this diet will obviously have problems for you, and perhaps ovo-lacto (maybe with a little poultry) is more fit for you.

Benefits of Pescatarianism

Benefits of Pescatarianism

  • Elimination of meats – especially red meats – reduces cholesterol, heart disease and high blood pressure.
  • It brings in nutrients and vitamins that aren’t present in a pure vegetarian nor vegan diet. Vegans and pure vegetarians have to use way more supplements, or eat a whole lot of various plant-based foods to make up for this, which becomes a chore as I said.
  • It’s so much easier to stick to this diet, if you like seafood. The body craves meat. Even if you adore vegetables, fruits and legumes (who doesn’t?), it’s not satisfying to not have something heavier and more protein-rich.
  • It’s very sustainable, as aquaculture is far more efficient and less demanding than raising livestock. Aquaculture will play a huge role in space colonization, and in humanitarian aids to end hunger in the near future as well.
  • You’ll lose a lot of weight – seafood is lean by nature. Even the fattier fish aren’t the type of fatty that much matters to our bodies.
  • Omega-3 fatty acids are fantastic for fighting inflammation, helping to control diabetes, reducing the risk of strokes, losing weight more quickly and naturally, growing better muscles, and for a healthier nervous and neurological system. People who don’t like seafood take fish oil pills for this, even.
Healthy Fish

Healthy Fish – Pescatarian Food List

Let’s look at a quick list of the healthier items on the pescatarian menu.

  • Trout
  • Catfish
  • Salmon
  • Squid
  • Tilapia
  • Sardines
  • Clams
  • Oysters
  • Anchovies (if you’re the one person on the planet that likes these)
  • Snapper
  • Scallops
  • Shrimp.

These are pretty common fare, and liked by most people who like seafood at all. Well, aside from perhaps anchovies and sardines, people who like them seem to be a minority due to their pungency and saltiness.

The ones below are kind of high in mercury, which isn’t good for you, so enjoy these only occasionally as a treat.

  • Tuna
  • Marlin
  • Grouper
  • Swordfish
  • Mackerel
  • Orange Roughy
  • Shark (if you can avoid eating sharks, please do, they’re important to the ocean’s ecosystem and are scarcely farm-raised. Swordfish is very similar, but more sustainable).

Does a pescatarian diet intrigue you? If you like seafood and lots of veggies, give this a whirl. You might just love it. To learn more about diets like this, and to get tips on cooking delicious confections that suit dietary restrictions, subscribe to my YouTube channel today!

How to Create a Bodybuilding Diet

So, you want to look like a Herculean champion. To get that kind of body, you need to do more than train. You need to eat like a champ, too. Timing, macronutrients, and supplementation are all key components to a bodybuilding diet. Don’t worry, it’s not as regimented as it sounds. Here’s the breakdown for everything you need to know about creating a bodybuilding diet. 

Understanding Macronutrients

In order to build a bodybuilding diet, you must first understand the concept of macronutrients and how they can either make or break your nutrition. 

Understanding Macronutrients

Carbohydrates

Carbs are fuel that break down into sugars when digested. If you don’t eat the required amount of carbohydrates to fuel activity, your body will feel sluggish. If you eat too many carbs, that sugar gets converted to fat. It’s important to find balance. 

Carbs are 4 calories per gram. 

Protein

Protein is the most valuable macronutrient for bodybuilders, because it does more than build muscles. Protein helps repair muscles after a workout, and it can prevent catabolism, or the breakdown of muscles overtime. For bodybuilders, you should aim to eat a gram of protein for every pound that you weigh. If you weigh 180 pounds, then you need 180 grams of protein. Some people who are hard gainers will need a little more protein to help their muscles grow. 

Protein is 4 calories per gram. 

Fat

The body needs fat to survive. In fact, you can’t burn fat without eating it. Though you don’t need as much fat in your bodybuilding diet as you do protein and carbohydrates, fat does deserve a place in your meals. Fat is 9 calories per gram. 

Knowing the above information, you figure out your ideal macronutrient ratio. For those trying to build muscle, you should aim for 30% protein, 10-20% fat, and 60-65% carbohydrates. If you’re trying to cut fat and gain muscle, cut the carb intake to 35% and up your fat and protein intake. 

Determine Caloric Needs

Before you can even start plotting out meals and when to eat, you need to know your daily caloric needs. There is your basal metabolic rate (BMR), which is the calories you burn just breathing and functioning throughout the day. BMR is generally affected by your activity level, height, weight, and age. A 20 year old lean male is going to burn more calories than a 50 year old moderately active male even if they sit on the couch all day. 

Then, we have your total daily energy expenditure (TDEE), which looks again at age, weight, and activity level as well as body fat. 

There’s a number of TDEE and BMR calculators online that are very accurate and can help you; but you are going to need to do a body fat measurement first to gain the most correct results from the calculators. You can either do a skin caliper test, or you can use a handheld bio-electrical impedance tool. 

Using the calculation of your TDEE and BMR, you can then figure out the amount of macronutrients you need for your bodybuilding goal. 

Let’s say you get 2600 calories for. You then take the macro ratios from above (30% protein, 50% carbs, and 20% fat) to see how many grams you need of each. 

For example, protein = 0.30 x 2600 = 780 calories / 4 cal = 195 grams 

Figure Out Your Eating Schedule

Figure Out Your Eating Schedule

The best bodies in the world are not built from haphazard nutrition and poorly-timed meals. The standard three-meal plan won’t serve you either. 

If you want to gain muscle, you go eat maintenance level calories. Everyone’s metabolism is different, based on activity level, body fat and lean body mass. Because of this, two people of the same height and weight can be completely different metabolically and well need different diets. 

Based on your needs, here’s a sample meal plan that you can customize: 

Meal 1: Oatmeal, sprouted grain toast, egg whites, 1 egg yolk, 1 banana 
Meal 2: 1 orange, 1 whey protein shake mixed with milk 
Meal 3: 1 serving of broccoli, 3-4oz of chicken breast, baked potato or sweet potato or brown rice 
Meal 4: 1 whey protein shake mixed with water or milk 
Meal 5: 7oz of lean beef, mixed vegetables (carrots, cabbage, green beans, etc), brown rice 
Meal 6: Oatmeal, egg whites and 1 yolk 

Ideally, you want each meal to be around 30-40g of protein, 50-60g of carbohydrates, and no more than 12g of fat. Meal 5 alone would pack in more than 40 grams of protein and about 60 grams of carbohydrates. 

Meals 1, 3, and 5 are generally your bigger meals (larger portions). You can eat smaller meals or drink protein shakes for means 2, 4 and 6. 

The important thing to take away from this sample meal plan is that you are going to want meals that digest quickly before a workout. You will want to eat carbohydrate-rich foods that are low in fat, because fat can slow digestion. After a workout, you can eat a meal or drink a protein shake to shuttle nutrients directly to the muscles that will need repair. 

If you don’t have time to eat meals before a workout, or you have a schedule that doesn’t allow you to eat a meal beforehand, you can use creatine shakes, granola bars, and other options to give yourself some fuel. 

Conclusion

All in all, getting the perfect body is not rocket science, but it does come close! You need to be diligent, especially when it comes to your diet. Training and dieting go hand-in-hand when it comes to bodybuilding. Remember to first calculate your daily caloric needs then figure out how much more you need to put on muscle. From there, it’s all about the timing and the planning! 

Don’t forget to subscribe to my YouTube channel for more information about bodybuilding, nutrition, and fitness.

Everything You Need to Know About SARMs

Selective Androgen Receptor Modulators, also known as SARMs, might sound like something fresh out of a science fiction novel, but that’s not the case. SARMs are real, effective, and an alternative to steroids. For bodybuilders, SARMs could be the key to unlocking true muscle building potential without any of the serious side effects connected to steroid usage.

Here is everything you need to know about Selective Androgen Receptor Modulators, including what they are and why they work.

What Are SARMs?

SARMs is an acronym for Selective Androgen Receptor Modulators. A SARM is a drug that is a chemical twin to anabolic steroids. Though SARMs are thought to be new in the bodybuilding world, these drugs have been around since the 1940s. Currently, there are a few SARMs available legally on the market, such as: 

  • Ostarine (MK-2866 or GTx-024) 
  • Ligandol or Anabolicum (LGD-4033) 
  • LGD-3303 
  • Andarine (GSX-007 or S-4) 
  • Cardarine (GW-501516) 
  • Nutrobal (MK-677) 
  • Testolone (RAD-140) 

What are those weird code names, you ask? The truth is that, while SARMs can be bought, they haven’t been approved for medical application, so no generic names have been affixed to them yet. This doesn’t mean SARMs are dangerous. More on that in the next section. 

Also, some of the SARMs in the list are not literal SARMs. Cardarine is a PPAR receptor agonist; and Nutrobal is a growth hormone secretagogue, which helps with the release of growth hormones. 

How Do SARMs Work?

To understand how SARMs work, we need to briefly look at how hormones, namely androgens, function. Androgens are the hormones responsible for masculine qualities, like facial hair, muscles, and lower body fat levels). The best known androgen is testosterone. 

The body regulates the production of androgens, because imbalances are a double-edged sword. On the positive side, the more androgens you have, the faster muscles grow. On the downside, you can suffer from acne, oily hair, cysts, elevated blood pressure, testicular atrophy, and so on. This is why steroid usage is so dangerous. 

SARMs, on the other hand, only focus on muscular growth by: 

  • Focusing on muscle and bone, not the prostate, brain, and liver like steroids 
  • Avoiding the breakdown of molecules, like DHT and estrogen 
  • Avoiding conversion into 5-A reductase, which also converts into DHT, the cause of unwanted side effects 

This means at SARMs work like growth hormones without impacting the body like an over-saturation of androgen hormones would. 

What Are The Benefits of SARMs?

What Are The Benefits of SARMs?

Whether you are a bodybuilder trying to get over a plateau, a recreational gym-goer, a fitness enthusiast, or an elite athlete, SARMs have a number of benefits that greatly outweigh more controversial methods, like steroids. 

SARMs can: 

  • Increase lean body mass 
  • Prevent muscle loss (catabolism) during cutting 
  • Accelerate rehabilitation after injuries 
  • Decrease recovery time 
  • Increase fat loss 
  • Increase muscular endurance 
  • Decrease overall fatigue 
  • Regulate your libido 
  • Be used safely by females 

SARMs are better than steroids for the following reasons: 

  • Orally taken, not injected 
  • No liver toxicity from methylated compounds 
  • Doesn’t change to dihydrotestosterone (DHT) 
  • Doesn’t change to estrogen 
  • Doesn’t inhibit HPTA or cause a reduction in LH or FSH (hormones) 
  • Completely legal 
  • Virtually undetectable 

Another benefit to SARMs is that the side effects are minimal. You rarely have to worry about negative effects. However, you should always do your research on the brand of SARM you want to use to make sure no negative side effects, like suppressed testosterone, have been reported. Don’t use SARM S-23 for this very reason.

How To Use SARMs

SARMs can be used several ways, depending on your goals. Bulking, cutting, and weight loss cycles can all benefit. Most SARM formulas come in triple stacks, since many of the compounds are multi-faceted and have a synergistic relationship with one another. 

For example, if you want to bulk with SARMs, you might use andarine, ostabolic (ostarine) and testolone for 12 weeks. The typical dose is 10-25 mgs a day of each SARM. You should never go above 25 milligrams per dose. 

For cutting, use andarine (S-4), which has fat burning effects. 

To gain strength, andarine (S-4), anabolicum (LGD), and cardarine (GW) are a triple stack that works well for recomposition. Again, the usual dosage is 12 weeks. Then, you taper off. 

In short, SARMs are growing in popularity with the bodybuilding community, because this supplement has shown an ability to accelerate anabolism in muscles, prevent catabolism, accelerate recovery, and are much safer than steroids. If you’re looking for a change or want to unleash the potential of your muscles, SARMs are worth a try. 

Have thoughts on SARMs? Share your thoughts! 

Did you enjoy this article about SARMs? Then head over to my YouTube channel, where you can informative videos that cover bodybuilding-related topics like this one.

What Is The Best Detox Diet To Lose Weight?

In today’s environment and majority of lifestyles, it’s hard to avoid coming across substances and chemicals that are foreign to our system. In defense, our body reacts in remarkable ways to protect itself from intruders. Normally, it’s the excretory organs like the liver, kidneys, skin, including the lungs that need to work extra hard to segregate, neutralize and dispose the toxins. But it’s easier said than done. Toxins that accumulate in every cell of our body will cause the latter to release some form of chemicals (take the effects of nicotine in our brain) or gradually mutate into cancers and other degenerative diseases.

How Long Should I Detox For Weight Loss?

And, we can never take back what we took in. However, changing lifestyles and going on detox programs can do wonders for the proper functioning of vital body processes. Detoxification promotes cell renewal, flushes out free radicals, and strengthens the immune system. Even as short as a 3-day detox diet can help in purging out damaging toxins and make you feel so much better.

Although not all detox types are suitable for everyone, a 3-day detox may be a milder way of detoxifying. Other detox programs may require you to get a go-signal from your doctor especially if you are underweight, malnourished or have chronic diseases like cancer, iron-deficiency, anemia, ulcerative colitis, kidney and liver disease, among others.

3 Day Detox Diet

3 Day Detox Diet

To begin with, this detox program is especially designed for a 3-day detox diet. Try to include the following foods for each day within three days. Upon waking up in the morning, drink a cup of warm water and ½ lemon squeezed in it to stimulate your gastric juices. For your meals, eat one cup of whole grains like brown rice, buckwheat, amaranth, and at least three servings each of fruits and vegetables one of which should be eaten raw. You could also make salads out of fruits and vegetables but choose vinegar or any natural virgin oils (olive and coconut virgin oils or fish oil) for your dressing.

In addition, have two doses of kidney and liver tonics over the 3-day detox diet: two cups of dandelion, chamomile or fennel tea, pure vegetable juice like carrot or beetroot, a clove of fresh garlic, medium bunch of black grapes, two cups of parsley or yellow tea. And make it a habit to drink 8 glasses or more water as well as other fluids made of fresh fruit juices such as apple and orange.

In your 3-day detox diet, drink herbal tea before going to bed and have a 30-minute walk within the program period. After the third day, you’ll surely feel rejuvenated and may want to do the 3-day detox diet again. But before you do that, change your lifestyle as much as possible. Your body will reward you big time.

7 Day Detox Diet

The air, the processed foods we eat, smoking, alcoholic drinks – all of these and more highly contribute to the amount of toxins we consume everyday. It’s hard to imagine that almost anything present in modern societies are and will take a toll on our health eventually. These substances are either metabolized in the liver or enter the bloodstream and stress our system.

In that case, this 7-day detox diet can help you rid of the unwanted substances and make you feel better. Detoxification or detox provides a relief to your system from these harmful substances we regularly consume and it likewise puts your eating habits on the right track. You’ll find that you’ll feel less fatigued, invigorated, revitalized, and the bloated feeling will go away once you skip your intake of such ingredients like refined flour, sugar, caffeine, alcohol, canned food, etc., that more or less confuse your organs.

The key to a successful 7-day detox diet program is to motivate yourself. In short, detox requires psychological, emotional, and physiological preparedness. However, this 7-day detox program is contraindicated to people with chronic disease, and pregnant and lactating women.

The food you should eat in a 7-day detox diet

The food you should eat in a 7-day detox diet

Remind yourself to follow this meal plan every day of your 7-day detox diet program and make sure you chew your food thoroughly, so as to give you time and feel less deprived.

Start your day by drinking two glasses (8 ounces) of distilled water upon waking up. Squeeze ½ lemon into one glass of water. The reason is to stimulate your digestive juices as well as make a goal of drinking six more glasses for the whole day.

For breakfast, eat any fresh fruit 15 to 30 minutes before your whole grains like buckwheat, brown rice, millet, amaranth, or quinoa. To add some flavor to your grains, add in 2 tablespoons or 100% pure fruit juice, virgin oil (olive or coconut) or butter. Supplement your 7-day detox diet meal with the recommended 200 to 400 IU of natural vitamin E and 100 to 200 mcg of selenium. These contain anti-oxidants that help fight the free radicals in your system.

For midmorning snack, sip 1 to 2 cups of vegetable broth left over from steaming your vegetables. Season it with a little salt. And then take 500 to 1,000 mg of vitamin C, ideally with calcium and magnesium. When choosing a brand, make sure it doesn’t contain artificial sweeteners or sugar.

Eat steamed vegetables for lunchtime. Again, save the water left by steaming and refrigerate it. You can also do the same for dinner. At least four vegetables would suffice to give you varied flavors and textures.

The Best 21 Day Detox Diet

The Best 21 Day Detox Diet

Are you in for a 21-day detox diet program? Well, make sure you’re ready for such a stringent diet of fruits, vegetables, whole grains, and lots of fluid. Otherwise, you may end up exasperated of not being able to complete the whole program and treat yourself instead to more junk food. That’s right. Getting into a 21-day detox diet is never easy. Any person who wishes to undergo this program should be emotionally, physically, and mentally prepared. Changing your eating habits may also mean changing your lifestyle.

There are several 21-day detox diet programs. So how do you know which ones to choose? First, like any other detox programs, have yourself assessed by a health professional. People with problems in kidneys, liver, heart, pancreas, parathyroid, and other preexisting disorders may not be allowed to undergo a detox diet program.

Some 21-day detox diet programs include workshops on food preparation, group support, nutritional medicine, enzyme theory, therapeutic fasting, colon care, energy medicine, acid/alkaline testing, and healthy shopping. The program may be separated into 3 parts and on a weekly basis. For instance, some 21-day detox diet programs may focus on fruits and vegetables to acclimatize the body on eating only these foods for the first week. This plant-based diet encourages participants to steer away from animal products to lessen the amount of toxin exposures by as much as 50%. A menu is required in order for participants to strictly follow the program.

In the second week, you may proceed with a live-food diet, eating only uncooked foods and two smoothie meals (blended), minimizing the stress placed on your digestive system. You will be provided with an organic live-food menu. The purpose is to keep you away from processed foods and increase your nutrient intake by eating uncooked vegetables.

Week 3 of a 21-day detox diet program is the liquid diet. This is supposed to relieve your digestive of any stresses and ensure healing at intra-cellular level. Your diet will be diverted from a whole plant-based diet to blended food. Of course, the benefits of a liquid diet will definitely be discussed to psychologically support you. It is also helpful to support this program with application of reflexology, meditation, yoga, and light therapy, as well as the chakra system as a tool in healing. The final stage of a 21-day detox diet program includes hints and shopping guides for you to maintain in this frame of mind… and diet.

Amino Acids that Promote Growth

Ornithine

What Is Ornithine?

This is one of the amino acids that promote growth which is derived from arginine. Large quantities of which have successfully raised growth hormone levels in some studies. Bucci, et al, studied the effect of 40, 100 and 170 mg/kg of L-ornithine HCl on 12 bodybuilders. Twenty- five percent of the subjects experienced significant increases in serum growth hormone levels at the two lower doses. In the other hand, half the subjects illustrated an increase in growth hormone at the highest dose.

Arginine

What Is Arginine?

Arginine is an semi-essential amino acid and is present in the proteins of all life forms.  It is classified as a conditionally essential or semi-essential amino acid because under normal conditions the body can produce sufficient quantities of amino acid arginine to meet physiological demands.  However, in times of stress conditions such as wound healing and trauma, the body might not be able to manufacture enough. In these cases, amino acid arginine becomes essential and is very important to ensure sufficient dietary intake of the amino acid to meet the increased physiological demands shaped by these conditions.

What Does L-Arginine Do?

Arginine although not an essential amino acid, is a vital one. In addition to contributing in protein synthesis, it plays a number of other important roles in the body. Arginine’s primary function entails the metabolism of proteins and nitrogen.  It also detoxifies ammonia formed during nitrogen catabolism of amino acids through the formation of urea.  It is also a forerunner in the formation of polyamines, creatine, nitric oxide, proline, glutamate, agmatin, and the arginine-containing tetrapeptide tuftsin which is believed to be an immunomodulator.  Arginine is also a glycogenic amino acid.  If needed by the body, it can be converted to D-glucose and glycogen or can be catabolized to manufacture biological energy.

Arginine when taken in high doses stimulates pituitary release of growth hormones, prolactin and pancreatic release of glucagon and insulin.  It is also used as an immunonutrient in parenteral and enteral nutrition to aid improvement of the immune status of those suffering from burns, sepsis, and trauma.

L-Arginine Rich Foods

Arginine is predominately manufactured in the kidney.  It is a main intermediary in the Krebs-Henseleit urea cycle.  A much smaller amount of this amino acid is synthesized in the liver.  The normal dietary intake of arginine is 3.5 to 5 grams daily and most dietary arginine comes from animal and plant proteins. Arginine of small amounts can be found in vegetable juices and fermented foods, such as yogurt and miso.  Plant proteins such as soy proteins and other plant proteins are richer in arginine than animal proteins which are richer in lycine.  Arginine can also be found in dairy products, meat, poultry, nuts, fish, and chocolate. Other natural sources of arginine are brown rice, raisins, popcorn, and whole-wheat products.

Benefits of L-Arginine

Arginine has a maximum potential in preventing or reducing cardiovascular diseases, by stimulating a compound that relaxes the blood vessels called nitric oxide.  It is also used to enhance memory, eliminate depression, improve sleep, control stress, prevent aging, relieve arthritis, manage allergies, promote hair growth, cure impotence, fight cancer, reduce herpes, combat fatigue, and stimulate the immune system. The normal supplemental dosage of arginine per day is 2 to 8 grams.

Does  L-Arginine Help Muscle Growth?

Investigated in numerous studies with conflicting results, this is one of the amino acids that promote growth. Take for example, in one study, 6 subjects were given 6 grams of arginine. They all experienced a 100% increase in plasma levels without any growth hormone release. Other researchers administered it to 12 young and 5 elderly non-obese adults, all of whom had a body mass of less than 30. The subjects participated in three trials: resistive weight-lifting exercise with no placebo, 5 grams of arginine supplementation prior to exercise and 5 grams of oral L-arginine only.

Lysine

What Is Lysine?

Lysine is an essential amino acid which is vital to human health but cannot be synthesized by the human body.  This is the reason why amino acid lysine must be obtained from your food diet.  Amino acids are the building blocks of proteins and proteins are greatly needed by the body for muscle growth.  Lysine plays an important role in the production of a nutrient that is responsible for converting fatty acids into energy and helps lower cholesterol.

What Does Lysine Do?

Lysine also shows to help the body in absorbing and conserving calcium.  It also plays a vital role in the formation of collagen, an important substance for the bones and connective tissues that includes the skin, cartilage and tendon.

Insufficient lysine in the diet may cause health problems such as kidney stones that may develop other health problems including loss of appetite, nausea, dizziness, fatigue, agitation, slow growth, anemia, reproductive disorders, and bloodshot eyes.  However, it is very rare to get insufficient amounts of lysine through the daily diet. Lysine deficiency would normally only apply to vegetarians and certain athletes who are in frequent vigorous exercise.  Vegetarians would get the best source of lysine in legumes such as peas, lentils, and beans.

In foods such as pastries, cookies, doughnuts, and cereals, the browning reaction involves lysine.  In this process of lysine and sugar being combined makes it in a way difficult for the body to absorb lysine, resulting to low lysine intake in cereals and baked goods diet. Good food sources of lysine are those foods rich in protein which includes meat, cheese, nuts, eggs, certain fish, soybeans, fenugreek seed, and spirulina.

What Is Lysine Used For?

Lysine can be used in the treatment of genital and mouth lesions caused by herpes simplex virus as well as shingles caused by herpes zoster viruses. Lysine supplements taken can speed up recovery time and reduce the possibility of repeated breakouts of the herpes infection.  Amino acid lysine also improves the absorption of calcium from the digestive tract and avoids loss of calcium in the urine, which some researchers have speculated that bone loss associated with osteoporosis can be prevented through the help of lysine.  In studies where lysine has been combined with arginine showed that it increases the activity of bone-building cells and improves production of collagen.

Some forms of lysine or lysine bound to anti-inflammatory medications may help ease pain following an episiotomy, a medical procedure performed during labor that is a procedure of cutting the vaginal area to enlarge the vaginal opening and facilitate delivery.  Lysine of these forms may also relieve painful periods and migraine headaches.

How Much Lysine To Take

Most people need about 1 gram of lysine per day. For athletes and people recovering from major injuries such as burns may be required a greater amount.

Does Lysine Promote Muscle Growth?

One of the amino acids that promote growth, lysine may work to release growth hormone. In a study of 15 healthy male subjects, there was a
separate consumption of lysine as single nutrients did not significantly increase growth hormone compared to the baseline. In another study of normal young males, oral administration of 1,200 milligrams of L-lysine did not raise serum growth hormone levels.

Glycine

What Is Glycine?

Glycine is a protein amino acid that can be found in the protein of all life forms and is important in the body’s construction of proteins. Glycine is the simplest amino acid in the body that is not optically active. In contrast to other amino acids, glycine can be found in both enzymes and proteins.  Although glycine is found mostly in proteins, glycine is also found in plants.  It is estimated that the normal diet should include two grams of glycine daily.

What Does Glycine Do?

Since amino acid glycine can be sufficiently produced by the body to meet physiological requirements, it is considered a nonessential amino acid.  However, it is of key importance in the synthesis of proteins, purines, peptides, nucleic acids, porphyrins, hemoglobin, creatine, glucose, one-carbon fragments, L-serine, adenosine triphosphate (ATP), and other amino acids.

Amino acid Glycine performs as an inhibitory neurotransmitter in the brain and spinal cord.  It plays vital roles in the method of prevention for muscular degeneration, repair of damaged tissues located throughout the body, and improvement of glycogen storage.  Glycine is an important amino acid because if needed, it will synthesize and convert from serine and threonine to fulfill its physiological processes.

Glycine is a solid water-soluble substance that has a sweetish taste and is also known as amino acetic acid, glycocoll, sucre de gelatine, and aminoethanolic acid.  Its one-letter abbreviation when spelling out protein structures is G and its IUPAC abbreviation is Gly.

Glycine Rich Foods

Glycine Rich Foods

Glycine can also be found in natural food sources.  Natural food sources containing high amounts of glycine includes fish, beans, dairy products, and meats.  Here are food sources of glycine that are based on a serving size of 100 g and the amount of glycine contained is expressed in milligrams:

Vegetable Products

  • Seaweed, spirulina (dried) 3100 mg

Nut and Seed Products

  • Seeds, cottonseed meal (partially defatted, glandless) 2380 mg
  • Seeds, sunflower seed flour (partially defatted) 3080 mg
  • Seeds, sesame flour (low-fat) 3430 mg
  • Seeds, pumpkin and squash seed kernels (roasted without salt) 2410 mg

Legume Products

  • Soy protein concentrate (produced by alcohol extraction) 2690 mg
  • Peanut flour (defatted) 3150 mg
  • Soy protein isolate (potassium type) 3600mg
  • Soy protein concentrate (produced by acid wash) 2690 mg
  • Soy protein isolate 3600 mg

Shellfish and Finfish Products

  • Fish, cod, Atlantic (dried and salted) 3010 mg

Poultry Products

  • Chicken, broilers or fryers, skin only (cooked, roasted) 3250 mg
  • Turkey, all classes, skin only (cooked, roasted) 3140mg
  • Turkey, young tom, skin only (cooked, roasted) 3210 mg

Beef Products

  • Beef, cured, breakfast strips (cooked) 2610 mg

Pork Products

  • Pork, fresh, variety meats and by-products, ears, frozen (Cooked, simmered) 3140 mg
  • Pork, fresh, variety meats and by-products, ears, frozen (raw) 4400 mg

Veal, Lamb, and Game Products

  • Veal, variety meats and by-products, liver (cooked, braised calf liver) 2290 mg

Luncheon Meats and Sausages

  • Beef, cured, corned beef, canned 2260 mg

Egg and Dairy Products

  • Egg, white (dried) 2840 mg

Snacks

  • Snacks, pork skins (plain) 11900 mg

Sweets

  • Gelatins, dry powder (unsweetened) 19100 mg

Beverages

  • Gelatin, drinking, orange flavor (powder) 9670 mg

Does Glycine Promote Muscle Growth?

It may be the non- essentials but this is also one of the amino acids that promote growth. Glycine is contained in gelatin protein and is an important component of collagen. Although much of the early research revolved around its ability to increase strength in athletes, more recent studies have documented that it can indeed raise growth hormone levels in humans. As a matter of fact, researchers have concluded that the explanation why it has been found to increase muscle strength in many studies may be the result of its growth-hormone-boosting capabilities.

Glutamine

What Is Glutamine?

Glutamine is an amino acid that allows for improved immune system and brain function, balanced blood sugar levels, digestive tract health, and increased muscle mass.

What Is Glutamine Used For?

Glutamine is used as fuel for immune system and intestinal cellular replication. Maintaining the proper levels of glutamine supports immune system activity while strengthening the intestinal lining. In addition to this, glutamine is important to replenishing glycogen (stored energy) in muscle tissue, and maintaining muscle mass and strength.

Glutamine also plays an important role in maintaining healthy brain function as a source of energy for the nervous system, a key factor in the production of brain neurotransmitters, and an ammonia detoxifier.

Does Glutamine Promote Muscle Growth?

An abundant protein block- builder, this is one of the amino acids that promote growth. Glutamine is the most copious in human muscle and plasma. It directly regulates both the production and wearing-down of protein and immune cell activity. When about nine healthy subjects consumed two grams of oral glutamine 45 minutes after a light breakfast, there were eight out of the nine that subjects experienced elevated plasma growth hormone within 90 minutes. These findings demonstrate, the study authors wrote, that a surprisingly small oral glutamine load is capable of elevating hormones for development.

What To Look For In A Probiotic

What you should know about probiotics

You might be surprised to learn that how you feel and even look every day is tied to your intestines. To maintain good health, your intestines must properly absorb nutrients and help eliminate waste and toxins.

Your intestines, which lie between the stomach and rectum, are part of the Gl tract or digestive system. In the small and large intestines, food is broken down and absorbed into the bloodstream, providing your celts and organs with the energy they need to function. Your intestines do this with the help of good bacteria (also called microflora).

These “good bacteria” aid digestion, promote vital nutrient production, maintain pH (acid-base) balance, and prevent proliferation of unwelcome bacteria. From the time of birth your body is inhabited by these good bacteria. Changes in diet, stress and aging and other factors can disrupt this delicate balance.

Lack of good bacteria can lead to:

  • Digestion issues
  • Poor bowel function and flatulence
  • A weakened immune system
  • Poor nutrient absorption
  • Low level of energy and well-being

Lack of good bacteria is so common that many health professionals recommend the use of probiotic supplements. Probiotics are good bacteria strains that limit the proliferation of unwelcome bacteria in the intestinal tract by crowding them out.

In the first decade of the twentieth century a Russian scientist, Elie Metchnikoff, suggested that the long lives of Bulgarian peasants might be a result of their consumption or fermented microorganisms which positively influenced the microflora of the colon. This discovery, together with his work in immunology, earned him the 1908 Nobel Prize for Medicine. 1 his event raised considerable interest in the study of benefits of microorganisms to humans. In 1974 the term “Probiotic” (pro – for; bio = life) was coined to describe the use of beneficial bacteria to positively influence health.

Today the scientific field agrees that probiotics offer a broad range of health benefits when taken in sufficient numbers.

Restoring the balance

Because we are conditioned think of bacteria as trouble-makers, it’s hard to accept that we may actually have too few of these organisms in our digestive system. Yet that is actually quite common. And when it happens, our bodies let us know with occasional sluggishness, irregularity, bloating, or a weaker immune system.

There is a synergistic relationship between good bacteria and our body: we provide them with a safe place to live and grow, and they help us digest, absorb our food, eliminate and maintain a healthy intestinal function. It works very well… as long as there are enough of them.

Strain specificity

However, not all probiotic bacteria are identical. They differ on the basis of genus, species and strain and results. Also it has been shown that organisms must both live and colonize within the gut to induce beneficial effects. Unfortunately a lot of probiotics don’t even reach the intestine and hence offer no benefits.

Viability

Probiotics are fragile live bacteria. Probiotic cultures vary and the benefit of a probiotic is not measured simply by the number of living bacteria in a pill. The beneficial effects of the presence of probiotics in the gastro-intestinal tract depend on their viability — the ability of the bacteria to survive and colonize.

In the U.S. many probiotic products arc supported by poor research, are poorly formulated, and suffer from poor quality control. Most products list bacterial genera and species but make no mention of the viability of the bacteria. Acidophilus, for instance, has only -A 53% viability, which means that only half of the bacteria you take will be able to survive.

Can Red Rice Lower Cholesterol?

Red rice gained its reputation by becoming one of the ingredients to contribute a healthy weight loss. Aside from that, its cholesterol-lowering effect is so valuable that it has become the top prescriptions of nutritionists and doctors to aid in therapeutic diet. You’ll be surprised at the some of the facts about red rice as we give you the 5 things you need to know about how red rice can lower cholesterol.

  1. This rice is actually a product of yeast.

Red rice is a product of yeast called Monascus Purpureus. These organisms are grown on rice which are responsible for its dark-red color. In fact, this kind of yeasts are cultivated and extracted to make a product known to lessen cholesterol in the body.

  1. This is a natural alternative to cholesterol-lowering drugs.

Due to the action of Monascus Purpureus, red rice is also known to be a perfect alternative to treat health conditions related to cholesterol. It is now prescribed by doctors to be a good remedy for mild symptoms of high-cholesterol problems, as a natural alternative to medicines. If you are one of the people who would like to opt for this natural medicine, visit your physician for more details. There are certain safety precautions in its alternative usage because it may interact with other drugs and substances.

  1. The proven effects to avoid muscle pains.

In recent studies, it has been found out that the red rice actually reduce risks of muscle pains, medically known as myalgia. This symptom usually is experienced by patients who take medications to lower the low-density lipoprotein (LDL). According to the study, patients who are taking this type of medication experience lower incidence of myalgia when replaced with red rice.

  1. Amazing benefits to gastric problems.

The use of red rice has been around in ancient times where China discovered its potent benefits to health. Red rice has mild healing benefits to many gastric problems including diarrhea and indigestion. Other benefits include improved spleen function, increase blood circulation, good digestion and absorption.

  1. Red rice cholesterol has its own method for weight management.

Since it aids in lowering levels of cholesterol, it goes to say that red rice is also a good aid to lose weight. With its natural nutrients and fiber, more toxins are washed out while it continues to help the body attain a regular bowel movement.

These are the top 5 things you should know about how red rice can lower cholesterol. Among these benefits, there is always one that fits the body’s needs. With its holistic way in taking care of the body, it is no wonder why this ingredient has been creating buzz in the wellness industry. Although these are said to be natural and effective, there are also safety issues that go along with it. In fact, health professionals warn people to take extra precaution in using these products as they contain potent substances that may be detrimental to one’s overall health. To be safe than sorry, be sure to get an approval of your doctor before incorporating red rice to your lifestyle.

What Is Amino Acid Therapy?

Amino Acid Therapy for Cerebral Palsy

The contribution in the development of cerebral palsy focuses on potentially modifiable factors during the neonatal period. Studies revealed that it has something to do with the excitable protein building blocks and their role in neurological injury.

In preventing the permanent deficit of having cerebral palsy, amino acid therapy is a method of treating brain damage and early abnormality. This was created by Professor Alexander Khokhlov from Russia who is teaching biochemistry and nuerology. He also has other clinics in Cyrpus, Czech Republic, London and New Zealand.

This consists of the intravenous administration of one or more essential protein building blocks. It was performed on 84 patients that went through treatment from February 1994 to February 1996. About 39 received two courses, 20 had three sessions, 9 took four, 9 received five courses, 6 had six sessions and 1 took seven. Accordingly, a percentage of more than 50 patients were given 3 or more courses.

Amino Acid Therapy for Psychological Condition

Neurotransmitters are important chemical messengers which regulate functions in the brain, muscles, organs and nerves. Serotonin, dopamine, neropinephrine and epinephrine are the most common of its type.

People that have the neurotransmitter deficiency can have the following conditions depression, chronic fatigue, insomnia, attention deficit, anxiety, panic attacks and many more. With the application of the amino acid therapy it has helped those who are agonizing such situations. Treatments include taking SSRI or selective serotonin re- uptake inhibitors and other prescribed drugs such as Prozac, Zoloft, Effexor, Celexa or Wellbutrin.

It functions by artificially accelerating the amount of serotonin in the synapse of the nerve. This allows a temporary recovery in the chemical messaging system. The downside however, is that it does not increase serotonin levels and diminishes the stocks of NT. It happens because the SSRI class drugs bring about an augment in an enzyme called MAO.

Amino Acid Therapy for Cancer

Developed by Angelo John, a cancer scientist, he researched the role of the protein block- builders in the cancer cells. Afterwhich, he determined how it can be altered to eliminate to cause its death. Thus, his objective is to strategically and scientifically utilize the chemical reactions and supplemental responses by interfering with the five basic prerequisites namely structure, blood vessels, energy, growth hormones and functions.

Amino acid therapy works synergistically with both chemotherapy and radiotherapy. It hinders the rise of tumors and causes them to retreat. It is a six to eight month course administered to under the care of your doctor and just inside the comforts of your home.

There was a study done by Dr. Marco Rabinovitz of the National Cancer Institute where it showed that deprivation of the protein block- builders is beneficial in healing cancer. Such is an example that consists of scintifically formulated amino acids. In the otherhand, Dr. Chi Van Dang of John Hopkins School of Medicine stated that cancer cells are sugar junkies that if robbed of glucose, they will eventually pass away.

What Is Allicin?

Overview

A powerful antibiotic, allicin is an anti- fungal compound that is found in garlic. However, it does not mean that it can be found in its natural state. When it is chopped or crushed, the enzyme alliinase performs chemically thus converting it.

Allicin may not a be a very steady complex because it slowly disintegrates when it stands and is quickly damaged when cooked. Good thing about it is that it will do a large contribution medicinally, it fights artiosclerosis. It also has the ability to dissolve fats as well as an antioxidant to some extent.

Dubbed as Mother Nature’s insecticide, allicin was discovered in 1944 by Chester John Cavallito who primarily recognized its antimicrobial activity. It has a patent for its antifungal activity in test tubes. Albeit, there were no clinical test that were performed and was never developed into a commercial drug because of its absorption inability and foul smell.

Potential Value

There are some manufacturers who attempted to prevent its typical loss so that it would not come together only until after consumption in the hope of producing it inside the body.

It is done by measuring the additional water to garlic products that contain both alliin and alliinase to identify how much has been produced. But it then revealed that actual chemical reaction inside the body is a whole lot different as that being done in a test tube. The intestinal conditions hamper its absorption because the belly acid wrecks aliinase and intestinal fluids and depletes the amount created.

The enzyme that catalyzes the conversion of alliin called alliinase, has been discovered to be irreversibly neutralized to more than lower than pH3, an acidic environment found in the stomach.

Absorption Feature

Allicin is actually not bioavailable. There was a study conducted wherein 25 participants consumed a big portion approximately 90, 000 micograms versus crushed raw garlic of ten cloves. It showed that not a trace could be detected in both the blood and urine after 1 to 24 hours of intake.

Because of its towering reactivity, allicin was revealed to be entirely metabolized in the liver. If it could have reached the blood, it would have illustrated alterations into other compounds within five minutes. Also, in the method, it could have corrode the cells in the blood that brought about them to drop the capability in carrying oxygen.

Prior to that, allicin is quickly metabolized in the blood and tissues of human beings. It is doubtful however, if it contributes to any other actions in the body such as antithrombotic or better known as, blood thinning.

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