Healthy Super Foods To Make You Superhuman

Antioxidants not only promote growth and healing, they play a role in physical performance and can enhance your athletic performance.

Most of us take supplements to improve our athletic performance; I bet you can tell me everything you are taking, but do you include antioxidants? You may want to consider reaping the benefits by incorporating antioxidants into your nutritional strategy.

Antioxidants, ‘super foods’ as they are called fight off damage to our cells. Some antioxidants can also be used to your advantage around your exercise times to prevent damage to your cells and stress on your body from exercise. Antioxidants reduce the amount of inflammation which is another bonus for athletes after a very hard training session.

Another benefit of these ‘super foods’ is they will help you maintain a strong immune system, and a strong immune system means more time spent in the gym rather than on the sidelines.

Antioxidants will help clean up your pineal gland. In an interview I recently watched with Dorian Yates, he spoke of opening up his pineal gland through the use of DMT. Through the introduction of antioxidants in our diet over time, we can do this naturally. The pineal gland controls the endocrine system. The endocrine system itself controls every aspect of your life. Your body is a well-oiled machine and it is all connected.

From an athlete’s standpoint, 3 things you should be aware of that the endocrine system controls are your ability to grow, your energy levels and your ability to be strong. Keeping it optimized is to your advantage to enhance your athletic performance NATURALLY. The pineal gland naturally makes its own DMT, but as time goes on our bodies produce less and less, but we can make improvements and clean it up. Once we clean it up, it has the ability to make its own DMT.
Antioxidants is an effective group of nutrients that can be found in naturally in foods, flavonoids, vitamins and some trace minerals as well. I am sure you have heard that blueberries are full of antioxidants, but so are a wide variety of other colorful fruits and vegetables.

Some other sources are cherries, strawberries, mangos, apricots, carrots, butternut squash, spinach, broccoli, nuts, avocado, dark chocolate, some spices and even green tea! Vitamin C, E and Alpha Lipoic acid some trace minerals including beta-carotene and selenium are also antioxidants.
So with all this information how do we choose the best sources?

Here are some tips. Choose wisely, not all is created equal.

• Look for organic fruits and vegetables that are free of pesticides.
• Select Raw Cocao; it is in the raw form and is unsweetened.
• Ceylon Cinnamon has more health benefits than the common cinnamon, ‘cassia.’
• Vitamin C is very powerful, but to make this a more powerful source select a C with Camu, Camu. It is made from berries and is one of the highest natural sources of c derived from the Peruvian Amazon.
• Choose High Gamma E this vitamin E has far more anti-inflammatory actions compared to your local drugstore vitamin E.
• Pick R-Alpha Lipoic Acid over the S-form. You want the R-form because it will bind to your cells. The S-form is not as effective, because it is synthetic.

How can you implement this into your daily regimen?

As athletes we sometimes fall short of eating our fruits and vegetables. How many servings of fruit and vegetables are you eating in a day? You may want to up your ante and aim for 6-9 servings a day. Trace minerals are needed in such small amounts that you can acquire them naturally through your diet. Beta-Carotene can be found in plant sources such as carrots, spinach, pumpkin, butternut squash, apricots mangos and nectarines. Selenium can be found in fish, meat, eggs, grain and asparagus.

Benefit Of Exercise In Cardiovascular Disease

Exercise is one of eight preventive measures identified by the European Heart Health Charter and features prominently in the scientific programme of EuroPRevent 2009, the congress of the European Association of Cardiovascular Prevention and Rehabilitation, which takes place in Stockholm, Sweden, from May 6 to 9. In new studies presented at the congress exercise is shown to improve markers of heart disease in patients following coronary artery bypass surgery (CABG), to improve event-free survival rate in coronary patients better than stent angioplasty, and to improve markers of disease in heart failure patients, a group usually thought amenable to little more than palliative care.

1. In rehabilitation following CABG
A study performed by Dr Tomasz Mikulski and colleagues from the Medical Research Centre in Warsaw, Poland, found that aerobic training using a cycloergometer (a static bike whose pedal load can be set and user performance measured) improved the physical capacity of cardiac patients following CABG, with reduction in the levels of lipids and markers of inflammation. Sixty optimally treated patients, with a mean age of 56 years and an average of two months following heart surgery, were randomised to either six weeks of aerobic training three times per week on the cycloergometer or to a non-exercise control group. At the end of the study period only the exercise group showed improvement in exercise duration and maximum workload. Other measures taken during a stationary handgrip test – heart rate, blood pressure and stroke volume – were all improved in the exercise group, as were some metabolic markers such as LDL cholesterol.

2. In comparison to PCI in patients with stable coronary disease
Percutaneous coronary intervention (PCI) with balloon angioplasty and stent is now the gold standard of care in most types of acute coronary events (heart attack). But its role in stable coronary disease – such as angina – is less clear, and in such cases regular physical exercise training has been shown to improve work capacity, cardiac function, and event-free one-year survival. A pilot study, to be reported from Leipzig, Germany, has now compared event-free survival rate in 101 stable angina patients either treated "conservatively" with an exercise programme or with PCI. After five years of follow-up, results from this pilot randomised trial showed that daily exercise training as part of "optimal medical treatment" leads to a better event-free survival rate than PCI with stent angioplasty. In the "conservative" exercise group, 63% of patients met the event-free survival criteria, but only 40% in the PCI group. Within the five years of follow-up, 36 cardiovascular events (including heart attack, stroke and death) had occurred in the exercise group in comparison to 55 in the PCI group.

3. In heart failure
Heart failure, by far the most prevalent chronic cardiac condition, is also one of the most difficult to diagnose and treat. Its symptoms of breathlessness, exercise intolerance and fluid build-up in the abdomen and lungs are often mistaken for mere "old age" and left untreated. Now, however, another study from Leipzig, Germany, suggests that a moderate exercise programme four times daily for four weeks can improve the function of (endothelial) cells lining the circulatory system; endothelial dysfunction is a key event in the progression of atherosclerosis and heart failure. Each exercise session comprised a short warm-up routine followed by 10-20 minutes cycling under supervision. Fifty patients with stable heart failure were randomised to the exercise programme or to a control group; each of the four daily exercises was at 60-70% of maximal aerobic capacity.

Endothelial function was assessed by ultrasound measurement of arterial diameter, which is predominantly dependent on the release of nitric oxide from the endothelium and represents a well accepted predictor of outcome in heart failure. Results showed that in both young and older heart failure patients the four weeks exercise programme was effective in improving endothelial dysfunction, reflecting, says investigator Dr Marcus Sandri from the University of Leipzig, "the potential for rehabilitation in this patient group". No improvements were seen in the control group.

Dr Sandri also noted that the beneficial effect was seen as much in older subjects as in younger. "The effects of exercise were not diminished in our older heart failure patients," he says, "which suggests that exercise as a treatment might be just as effective in older patients as younger." Dr Sandri added that the study also measured the numbers of endothelial progenitor cells, which increased in number in those patients randomised to the exercise programme. Thus, while the effect of exercise appeared to improve arterial blood flow through vasodilation, it may also be that the increased number of progenitor cells had a regenerative effect on diseased endothelial tissue.

Although rest and palliative care have been traditionally prescribed for patients with heart failure, it has been seen in several recent studies that physical exercise training can improve functional capacity in patients with heart failure. The effects of exercise have been seen in improved exercise capacity, quality of life, and biomarkers of disease and even survival.

5 Worst Foods You Can Eat Before Bedtime

While surfing through Colbert, Stewart, and Fallon, your stomach starts to rumble. There's no shame in giving into 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 pre-popped 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.

Dangerous Bodybuilding Habits

Over the past few years, there has been a lot of hype in the media regarding the risks associated with the popular fat-burning supplement, ephedrine. Unfortunately, the ephedrine controversy is only the tip of the iceberg. There are many deep, dark secrets in the fitness and bodybuilding worlds that remain largely unspoken of.
In addition to taking on such chemical risks, bodybuilders, gym rats and other athletes adopt various training habits believed to enhance performance and results. Ironically, many of these practices can actually be detrimental to one's health and even potentially fatal. It's time to shed light on some of these serious practices.

Not stretching
Why it's dangerous: It's no secret that neglecting to stretch before and after a workout can lead to injuries such as muscle tears, yet many serious athletes still skip this essential step. The benefits of the flexibility that can be gained through stretching are multiple: it prevents injury, increases range of motion, enhances performance and posture, reduces stress, and keeps the body loose and agile.
What to do instead: Stretch for about 10 minutes before and after your workout, as well as briefly between weightlifting sets.

Undereating
Why it's dangerous: Many athletes train on an empty stomach because they believe that they will burn more fat. The logic behind this unhealthy habit is that the body will use fat reserves as fuel for a workout if there is no food to burn.
The fact is that your body uses carbs as its main source of energy during training. So not only can your performance be hindered by working out on an empty stomach, but doing so can also lead to such side effects as low blood sugar jitters, dizziness and even loss of consciousness. What to do instead: 30 to 60 minutes before your workout, eat a small, easily digestible meal composed of complex carbs, such as fruits, vegetables, whole-grain bread, rice, or pasta.

Having bad form
Why it's dangerous: There are many ways in which bad form in weightlifting can be dangerous. For example, executing movements too fast — such as dropping the bench press weight to your sternum and quickly popping it back up to the start position — can be very detrimental to your tendons and ligaments, as they absorb all the pressure. Another common mistake involves using your lower back to gain momentum to lift the weight, which can be extremely harmful.
What to do instead: The best way to ensure that you have proper form is to ask a trainer or spotter to observe you during a workout. If you are uncertain about the way you are performing certain exercises, you may want to consider a few sessions with a personal trainer.

You can have too much of a good thing...

Overtraining
Why it's dangerous: Many serious athletes become so obsessed with working out that they end up training too often and not taking enough "rest days" between workouts. This can lead to general fatigue, irritability, moodiness, depression, anxiety, decreased appetite, weight loss, nausea, and upset stomach. On top of these symptoms, athletes can also suffer from persistent muscle and joint pain, increased incidence of injury, slowed reaction time, impaired coordination, increased vulnerability to infectious diseases, decreased exercise performance, and more.
What to do instead: Listen to your body. You should feel more energetic after a workout; if you are feeling fatigued and sore, reevaluate your routine. Allow for adequate rest periods between workouts in order to let your muscle tissue rebuild. The amount of rest needed between workouts varies from person to person, so monitor your body's signals.

Eating too much protein
Why it's dangerous: In the off-season, bodybuilders typically eat 1.25 to 1.5 grams of protein per pound of body weight each day. Before competitions, many increase their protein intake to 1.75 to 2.0 g per pound. However, eating too much protein can have many negative effects. First, it may lead to higher levels of homocysteine, a by-product of protein metabolism and an independent risk factor for heart disease. Moreover, having too much protein in your body can cause irreversible kidney damage and increase your risk of osteoporosis. What to do instead: Nutritionists generally say that no one, not even bodybuilders, should consume more than 1.7 g of protein per pound of body weight a day. Keep in mind that this is the upper limit if you're training hard ; if you're training only slightly or moderately, your protein intake should be closer to 0.8 to 1.0 gram per pound.

Dehydrating
Why it's dangerous: Many bodybuilders try to "sweat out" the last few pounds to fit into the right weight class before a competition. Their tactics include doing crazy stuff like stationary biking in a sauna or taking diuretics, which are unhealthy even if they are "herbal." For extra dehydration in order to make muscles bulge as much as possible, some bodybuilders even have a glass of wine right before going onstage. Dehydration is dangerous for many reasons. First, it increases your chances of cramping up — some bodybuilders have frozen in a pose during competitions and have had to be carried out on a stretcher. It also puts severe strain on your internal organs, your kidneys in particular, and affects your mental capacity. What to do instead: Drink 20 ounces of water to ensure adequate hydration one to two hours before training. Have another 3 to 6 oz every 15 to 30 minutes during your workout. When you're done, drink 2 cups of water for every pound of weight lost.

Taking dangerous stimulants
Why it's dangerous: The risks associated with ephedrine, including heart palpitations, heart attack and stroke, have been well-documented in the media; even though the U.S. Food and Drug Administration recently lifted the ban on ephedrine, these risks are still present. In addition, there are many other dangerous stimulants on the market. Even "ephedrine-free" fat burners contain ingredients with very similar effects. For example, a popular component of many fat burners is Ma Huang , the plant from which ephedrine is derived and which can be just as dangerous. Many runners, bodybuilders and other athletes take these supplements to "enhance" their performance without realizing their potential hazardous effects.
What to do instead: If you insist on taking a "performance enhancing" supplement, read the ingredient list very carefully and avoid ingredients such as ephedrine, ephedra, Ma Huang, and bitter orange. If you are uncertain of the safety of a certain ingredient, ask a health care professional. Another option is to take a caffeine pill before your workout — they are much less dangerous.

Know your limits...

Lifting excessive weight
Why it's dangerous: Many gym rats constantly try to increase the amount of weight they lift. This can be counterproductive, as it does not allow for complete control performance of the exercise, leading to less than optimal results. Furthermore, lifting weights that are too heavy can cause joint pain and an eventual muscle, ligament or tendon tear. What to do instead: You should have absolute control of the weight at all times without having to swing it to complete the movement. If you are unable to control the descent of the weight and are simply moving it from start to finish without maintaining proper form, you should reduce the amount you're lifting.

Combining relaxants with stimulants
Why it's dangerous: To counteract the high heart rate and nervousness associated with stimulant use, many athletes take supplements or drugs to relax or "come down" after a workout. A popular choice is kava kava, a herbal supplement that is a sedative, muscle relaxant, diuretic, and a remedy for nervousness and insomnia. Unfortunately, it is also associated with abnormal liver function or damage. A few deaths have even been reported. Other athletes will smoke marijuana to relax. In the long run, making your heart rate and blood pressure shoot up and then drop back down on a regular basis can be dangerous, and may even lead to heart attack. What to do instead: If you feel the need to take a "calming" supplement to counteract the stimulants you are taking, you probably shouldn't be taking the stimulants in the first place. In any case, avoid combining these two categories.

What to do instead: Unless these side effects appeal to you, build your muscles the hard way — through training.

Be good to your body