terça-feira, 20 de novembro de 2012

Supplements No Urban Male Should Be Without

An interesting change is occurring in health, fashion, fitness and beauty care—it’s not just a girl thing anymore. You can thank David Beckam, the British soccer player well-known for wearing toenail polish and sarongs, for making this trend acceptable.
In the midst of this evolution, a proactive approach to healthcare is emerging and more men are adopting preventative measures like taking supplements, exercising, sleeping well and eating a balanced diet. In fact, new skin care products specifically for men are cropping up everywhere, and last year men had nearly 1.1 million cosmetic procedures—up 31% from 2002. Here are the basic vitamins every savvy guy should take to keep looking his best:
1. A good quality, highly absorbable multivitamin: Minerals and vitamins are needed for almost every biochemical process in the body, including a healthy metabolism, maintaining energy levels and for the production of hormones and brain chemicals crucial to wellness and optimal body composition.
2. EPA/DHA fish oils: Fish oils are naturally anti-inflammatory and are protective to the heart, brain, eyes and blood vessels. They help to protect the brain from the deleterious effects of a stressful lifestyle; they improve concentration and reduce the risk of heart disease. They are also highly moisturizing for the skin.
3. Antioxidants like vitamins C and E, coenzyme Q10 and alpha lipoic acid are essential for anti-aging and overall health. Antixodants such as these slow the aging process and work to prevent cellular damage which occurs from pollution, exposure to the sun, exercise, stress and normal metabolic processes in the body. Antioxidants are the internal fountain of youth, and they protect against cancer.
4. Calcium/magnesium: These two minerals are essential for healthy bones and for building muscles. Magnesium is involved in over 300 enzymatic processes and is a natural muscle relaxant. It may aid sleep as well. Calcium helps with muscle contraction and helps healthy bones, nails and teeth.
5. Whey protein powder: Anyone concerned with fitness should consume whey protein. Whey has been found to be more effective for fat loss than meat protein, which is good news for any carb-restricting, protein-consuming urban male. Whey protein isolates can also serve as source of glutathione, the most potent antioxidant in the body. It also has beneficial effects on the immune system as well as prostate health.

Watching Out for Diet Saboteurs

A “diet saboteur” is like a wolf in sheep’s clothing – it may look healthy, but upon closer inspection you will find hidden sugars, hydrogenated oils, and even high sodium – and it can definitely put a damper on your weight loss goals. Here are a few common ones to watch out for:
Fat-free yogurt with added fruit. Plain yogurt is better for you as it typically contains 6grams of protein, 6grams of carbohydrates and a few grams of fat. A fat-free yogurt contains 27 grams of carbohydrates, 4 grams of protein and no fat. Purchase plain yogurt and add your own fruit. Or, if you really must have the sweetened yogurt, mix half of it with unsweetened or plain yogurt to decrease the amount of sugar per serving.
Packets of artificial sweeteners and foods containing artificial sweeteners. This includes diet pop! Although sweeteners do not seem to influence blood sugars, they have been found to alter insulin, resulting in increased cravings and hunger. Many sweeteners have also been linked to certain types of cancers.
Packaged nuts (almonds, peanuts). Most of these products contain hydrogenated oils or vegetable oils. Substitute with raw nuts you can purchase from a health food or bulk food store.
Cereals which are marketed as “healthy choices”. For example, Kellogg’s Vector cereal does contain more vitamins and minerals than other cereals, but it also contains a ton of sugar. The only breakfast cereal I would recommend is Kashi GoLEAN or slow-cooked oatmeal. Even with both of these options, you still need to add more protein to your breakfast (such as two or three egg whites) to remain in glycemic balance.
Too much fruit. Fruits contain natural sugars and just like anything else, too much is rarely a good thing. Aim for a maximum of three fruits per day and at least one of these daily servings should be berries. Other fruits you can enjoy include apples, pears, peaches, cherries or grapefruit. Avoid bananas and melons and never eat fruits on their own. Always enjoy fruits with foods that contain fat and protein such as nuts, yogurt or cheese.
Fizzy water (Perrier, etc.). Although fizzy water has little or no calories, it is very high in sodium and can cause water retention and bloating. Choose sodium-free options or better yet, drink pure water with lemon instead.
Coffee, lattes, teas. Too much caffeine interferes with fat metabolism. It influences blood sugar and insulin balance and can contribute to more abdominal fat. Although it is beneficial for weight loss to consume caffeine before a workout, high amounts of caffeine consumed throughout the day can be detrimental to your health. Drink green tea instead and limit your coffee intake to once daily. Avoid sugary drinks such as caramel or vanilla lattes that are high in calories.
Skipping meals, especially breakfast, and excessive caloric restriction. We should eat every three to four hours to make sure our metabolic engines keep running at top speed. Never skip meals and travel with snacks such as pieces of string cheese, raw almonds and cashews. Skipping meals and caloric restriction messes with blood sugar balance which may cause us to overeat later in the day. Skipping meals also raises stress hormones which inhibit weight loss and damage metabolism.

Healthy Recipes

Homemade Sugar-Free Mayo Recipes

Avocado Mayo (4-5 servings)
1 ripe avocado
1/4 lemon (freshly squeezed)
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon sea salt
3 tablespoons extra virgin olive oil
Sunflower or Cashew Mayo (5 servings)
1/4 cup sunflower seeds or cashews soaked in water overnight
1/3 cup water
1/4 cup lemon juice
1/2 teaspoon sea salt
1 small clove garlic, finely chopped
1 tsp regular or Dijon mustard
4 tablespoons extra virgin olive oil
Instructions for both recipes: Place all ingredients except the oil into a blender and process on medium-high speed until smooth (you can also grind any nuts and seeds separately first depending on the strength of your blender). As the blender is running pour the olive oil slowly and process until thickened. Use immediately or refrigerate for future use. One tablespoon can be added as the fat source for your meal. Each tablespoon is approx. 13 – 14g of fat and 122 – 135 calories.

Featured Recipes

Ezekiel Wrap Burritos (CSP Phase Four) – Serves 4

1 lb lean grass-fed ground beef, bison, turkey or chicken
1 medium red onion, diced
2 Jalapenos, diced
1 medium tomato, diced
4 cloves garlic, minced
3 whole Omega-3 eggs
Sea salt and fresh ground pepper to taste
¼ cup of water
2 Ezekiel wraps, sliced in half
6 – 8 cups baby spinach
Heat a large skillet over medium heat. Use non-stick spray if needed. In a medium bowl add your eggs and whip well. Place your onions, jalapenos, and ground beef in your pan and cook until your ground beef is almost brown. When your beef almost cooked, add in your minced garlic and season with sea salt and fresh ground pepper, as desired. Add in your eggs and continue to stir well so eggs are evenly distributed. Cook until the eggs are completely cooked and remove from heat. Spoon the mixture evenly on each wrap (there should be 4 in total). Close the wrap and hold together with toothpicks if needed. Top with diced tomatoes and serve on a bed of spinach.
Calories 340 | Protein 31 g | Fat 14 g | Carbohydrates 21 g | Fibre 5 g

Featured Recipes

Turkey Bacon and Sweet Potato Hash (Phase Five)

1 tsp coconut oil, divided
½ medium sweet potato, cubed (approx. 1 cup)
¼ cup sweet onion, diced
2-3 nitrate-free turkey sausages or turkey bacon, sliced
1/2 cup red or green pepper, diced
2 whole eggs
1 tbsp water
Sea salt and freshly ground pepper, to taste
Using a large skillet, the coconut oil over medium heat. Add the onions and sweet potatoes, and sauté for 5 minutes. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. Add bell peppers and water. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. Remove from heat and serve. Serves One.
Calories 299 | Protein 25 g | Fat 15 g | Carbohydrates 28 g | Fibre 6 g
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Featured Recipes

Lovely Lentil Soup (Serves 4)

2 tablespoons extra-virgin olive oil
1 sweet potato, peeled and diced
1 large onion, chopped
4 cloves garlic, minced
1-inch piece fresh ginger root, peeled and minced
1 tablespoon curry powder
1 teaspoon cinnamon
1 teaspoon sea salt
1 cup dry red lentils
4 cups vegetable stock
2 tablespoons tomato paste
Heat the olive oil in a large saucepan over medium heat. Add the sweet potato, onion, garlic and ginger and cook until vegetables are softened. Stir in the curry powder, cinnamon and sea salt and cook for a few more minutes. Add the lentils, vegetable stock and tomato paste and mix well. Bring to a gentle boil, reduce heat and then simmer covered for 30 minutes or until lentils are cooked. Remove from the heat and serve.
Nutrition Information (per serving):
Calories 325 | Carbohydrates 44.5 g | Protein 16 g | Fat 9 g | Fibre 7.5 g

Featured Recipes

Curried Tuna-Salba Salad

1 can (4 ounces) light tuna, in water (about ½ cup drained)
1 tablespoon low-fat mayonnaise (canola oil based)
¼ teaspoon curry powder
½ tomato, chopped
½ cup diced green bell pepper
½ cup diced red bell pepper
½ cup peeled and chopped cucumber
¼ cup chopped onion
1 dill pickle, chopped
1–2 tablespoons balsamic and olive oil dressing
1 tablespoon Salba
Place the tuna in a small bowl and flake it with a fork. Add the mayonnaise and curry powder to the tuna, combine them well, and then set aside. In a medium-sized bowl, combine the tomatoes, cucumber, green and red peppers, onion and pickle. Toss with the balsamic vinegar and olive oil dressing. Serve on a plate with a scoop of the tuna mixture on top, sprinkle with the Salba and enjoy!
Nutrition Information:
Calories 336 | Carbohydrates 29 g | Protein 29 g | Fat 11.5g | Fibre 8 g

Featured Recipes

Super Salmon Salad

4–6 spears of asparagus, steamed and sliced
1 (4-ounce) can wild salmon
¼ cup chopped or sliced tomato
2 tablespoons chopped green onion
1–2 cloves garlic, minced
1 tablespoon tamari soy sauce
1 teaspoon extra-virgin olive oil
3 cups mixed greens
Mix the asparagus and salmon together. Add the tomato, green onion, garlic, tamari and olive oil to the salmon mixture. Chill and serve over mixed greens.
Nutrition Information:
Calories 319 | Carbohydrates 26 g | Protein 29 g | Fat 11 g | Fibre 13 g

Featured Recipes

Sweet Garlic Chicken Stir-Fry

2 teaspoons extra-virgin olive oil
1 small zucchini, sliced
1 cup diced red bell pepper
½ cup diced yellow bell pepper
½–¾ cup fresh pineapple, diced
2–4 cloves garlic, minced
¼–½ cup vegetable stock, if necessary for moisture
4 ounces boneless, skinless chicken breast, sliced
2 cups spinach
¼ cup cooked brown basmati rice
Heat the olive oil over moderate heat in a large skillet or wok. Add the zucchini, red and yellow peppers, pineapple and garlic. Cook until vegetables are tender, adding the vegetable stock if necessary. Stir in the chicken and cook for a few minutes. Add the spinach and cook until it is wilted and the chicken is cooked through. Serve over the rice.
Nutrition Information:
Calories 402 | Carbohydrates 43 g | Protein 29 g | Fat 12.7 g | Fibre 8 g

Featured Recipes

Zesty Chicken Chop-Chop

1½ teaspoons freshly squeezed lime juice
1½ teaspoons apple juice
1½ teaspoons sesame oil
1½ teaspoons tamari soy sauce
2 cups raw spinach
4 ounces grilled boneless, skinless chicken breast, thinly sliced on the diagonal
1 ounce low-fat Swiss cheese, grated
1 medium-sized apple, cored, peeled and sliced
1 tablespoon finely chopped green onion
To make the dressing, combine the lime juice, apple juice, sesame oil and tamari soy sauce in a small bowl and whisk until well blended. Place the spinach leaves on a plate and add the chicken, cheese and apples. Sprinkle green onion overtop, toss with the dressing and serve.
Nutrition Information:
Calories 380 | Carbohydrates 38.6 g | Protein 29.7 g | Fat 12.8 g | Fibre 6 g

Featured Recipes

Zippy Three-Bean Salad

1/3 cup canned kidney beans, drained and rinsed
1/3 cup canned black beans, drained and rinsed
¼ cup canned chickpeas, drained and rinsed
1 small red bell pepper, chopped
2 ounces low-fat cheddar or Colby cheese
Few slices red onion, chopped
1 teaspoon minced garlic
½ teaspoon dried cilantro
Pinch of cayenne pepper, or to taste
Pinch of ground cumin
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon apple cider vinegar
Combine all the ingredients in a bowl and enjoy. Variation: For a bean dip, purée all the ingredients and enjoy with raw vegetables such as sliced bell peppers and carrot and celery sticks.
Nutrition Information:
Calories 395 | Carbs 45.2 g | Protein 26 g | Fat 12 g | Fibre 9.5 g

Reset Your Hormones and Melt Your Fat Fast! Pt 1

http://www.doctoroz.com/videos/reset-your-hormones-and-melt-your-fat-fast-pt-1

http://www.doctoroz.com/videos/reset-your-hormones-and-melt-your-fat-fast-pt-2

http://www.doctoroz.com/videos/reset-your-hormones-and-melt-your-fat-fast-pt-3

http://www.doctoroz.com/videos/reset-your-hormones-and-melt-your-fat-fast-pt-4

http://www.doctoroz.com/videos/reset-your-hormones-and-melt-your-fat-fast-pt-5

domingo, 18 de novembro de 2012

Swedish House Mafia - Don't You Worry Child Ft John Martin (Acoustic Version)

http://www.youtube.com/watch?feature=player_detailpage&v=RLaSjeCFnlE

3 delicious foods that FIGHT inflammation (and protect your body)

I could list a boatload of foods that protect your body from the ravages of inflammation, but we'll just quickly talk about a few today that you might not realize how powerful they really are... and they're tasty too!

1. Artichokes -- I never used to eat these all my life, but just in the last couple years, I've grown to really love steamed artichokes! Many people have only used the artichoke hearts that come in a jar, and those are okay, but I think the REAL taste and health benefits come from getting whole artichokes and steaming them yourself. You can boil artichokes as well, but I prefer steaming them, and they take about 45-60 minutes in a steamer for a large artichoke.

Once we steam the artichoke, we like to make a dipping mix made of melted grass-fed butter, mixed with olive oil, and a little garlic and salt. Then we eat the "flesh" from the base of each leaf, and finally get to the anticipated grand finale... the artichoke heart, which is pretty scrumptious!

A whole artichoke is a reasonably hearty meal for one person, or shared between 2 or 3 people can be a nice appetizer or snack.

Artichokes are loaded with unique antioxidants (more than almost all other vegetables tested) that have powerful health benefits and helps to fight inflammation in your body. Some of the powerful antioxidants in artichokes are anthocyanins, cynarin, quercertin, rutin, luteolin, and silymarin.

This amazing vegetable is also purported to support healthy liver function, has powerful benefits for your digestive system, and also can improve your cholesterol ratios! Consider adding a couple artichokes a week to your meals and your body (plus your taste buds) will thank you.

2. Pistachios -- these delicious little nuts are loaded with antioxidants, fiber, and minerals that all help protect your body and support good health. Don't be fooled into thinking they are "fattening" as many people falsely think... remember those are good fats that help control your appetite and balance hormones. I won't go into any more details on the health benefits of pistachios in this article, as we've already talked in full detail about health-protecting pistachios in this article.

3. Cherries (and tart cherry juice) -- The anthocyanins, queritrin, and quercetin as well as other antioxidants in cherries are powerful natural inflammation fighters. Plus, the phytochemicals in cherries are known to help relieve arthritis and gout, and also help protect your joints from degeneration.

I like to get whole cherries as a daily snack when they're in season. At other times of the year, what I do is get small containers of cherry juice or cherry juice concentrate, and I add some of this to my unsweetened iced teas daily. My thought process is that this will help to protect my joints from damage over the years so that I'm still enjoying my skiing, hiking, and biking for decades to come.

Remember that most teas, onions, garlic, berries, and all herbs and spices all contain powerful phytonutrients that fight inflammation and protect your body from degenerative diseases, so don't be shy with these!

PS - Want to learn about a unique superfood that blows away even berries in antioxidant content, and can fight the aging process... check out this recent discovery here: