Throughout history blueberries have been a natural part of the human diet. Over the last several decades, scientists have acknowledged their possible health benefits. Current research suggests blueberries may serve to aid weight-loss and help to reduce the occurrence of both cardiovascular disease and cancer in the human body. Numerous nutritional studies have demonstrated that blueberries exert a powerful cardio-protective effect due to the fiber they contain. Furthermore, research suggests that these tasty berries supply our diet with plant polyphenols and anthocyanins that serve as potent anti-oxidants, which may help to alleviate specific conditions of aging. One study in the Journal of Agriculture and Food Chemistry suggests that ‘moderate-term’ blueberry supplementation can confer neurocognitive benefits for individuals with declining cognitive function and symptoms of depression. So are blueberries a miracle cure for poor health? Well, no. However, when eaten as part of a balanced diet, you can ensure to reap the most benefit.
Fiber & Cardiovascular Health
It is recommended to include four to eight ounces of fresh blueberries daily to your diet or take an organic blueberry concentrate supplement to naturally improve health and prevent fat cell development. Since blueberries are loaded with soluble fiber, they help to reduce cholesterol absorption and elevate fat metabolism. The recommended intake for dietary fiber is between 20 to 35 grams per day for adults, or approximately 10 to 13 grams for every 1,000 calories in the diet. Since fiber-rich foods take longer to digest, they result in an increased feeling of fullness and satiety. In addition, the more gradual absorption caused by increased fiber intake slows the entrance of glucose into the blood stream, helping to prevent high blood glucose levels and insulin spikes.
Forget the little blue pill and try the little blueberry! Men’s Health magazine recently stated “Forget Viagra. Mother Nature’s original blue potency capsule may do even more for you.” Blueberries are also packed with phytochemicals, beneficial plant compounds, that help relax your blood vessels and improve blood circulation. Due to the benefits of lower cholesterol and better blood-flow, blueberries have been recommended as an aid for improving blood flow to the genitals.
Try eating these tart and tasty berries by themselves or on salads, desserts or drinks to boost your antioxidant intake. For a fancy smoothie or frozen after-meal treat try blending: Frozen unsweetened blueberries, frozen acai pulp, light agave nectar, mango, ice, limes, wheat germ, pineapple cubes, coconut water, flaked unsweetened coconut for a 288 calorie treat!
If you’re into more of a savory mood, try mixing up a Chicken-Blueberry Salad. This light, refreshing salad uses the sweet accents of blueberries to compliment the savoryness of chicken. Just mix together olive oil, rice wine vinegar, ginger, garlic, salt, pepper, chicken breasts, celery, sweet onion, red bell pepper, carrots, salad greens, blueberries for a 200 calorie meal
For a breakfast on the go, try baking these delicious healthy versions of blueberry muffins, with only 196 calories, 5 grams of fat, 5 grams of protein and 3 grams of fiber. What you need: 3/4 cup all-purpose flour, 3/4 cup whole wheat flour, 3/4 cup white sugar, 1/4 cup oat bran, 1/4 cup quick cooking oats, 1/4 cup wheat germ, 1 teaspoon baking powder, 1 teaspoon baking soda, 1/4 teaspoon salt, 1 cup blueberries, 1/2 cup chopped walnuts, 1 banana- mashed, 1 cup buttermilk, 1 egg, 1 tablespoon vegetable oil, 1 teaspoon vanilla extract,
-Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper muffin cups.
-In a large bowl, stir together the all-purpose flour, whole wheat flour, sugar, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries and walnuts. In a separate bowl, mix together the mashed banana, buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top.
-Bake for 15 to 18 minutes in the preheated oven, or until the tops of the muffins spring back when lightly touched.
Scottsdale, AZ based celebrity personal trainer dish out all the health benefits of eating blueberries.
Building Testosterone with Food
Testosterone is a steroid hormone that is found in both men and women. In males, it is the primary anabolic steroid sex hormone that is highly responsible for the proper growth and development of muscle mass and bones, aside from influencing mood and energy levels. If you are looking to increase natural testosterone production, some foods can help. While testosterone can only be produced by the body, certain foods have nutrients that will affect how much the body produces.
People often try to synthetically boost their testosterone levels through the use of supplements for its pro-body building, but these often come with detrimental side effects. If you are looking to increase your natural production of testosterone, try eating specific foods that are high in protein and key components that can boost natural testosterone synthesis.
Cholesterol is a vital component for our bodies, especially when hormone synthesis is concerned. Even though our body makes endogenous cholesterol on its own, cholesterol is usually considered as bad, due to its tendency to cause plaque buildup and arterial heart disease. It is however in a sense, the chemical back-bone of testosterone. Two foods that are high in cholesterol are eggs and red meat. Watch out for the high levels of saturated fat found in both eggs and red meats.
While both fat and cholesterol can both be harmful to our health in large amounts, they can help to increase natural testosterone levels. This includes unhealthy saturated fats and the healthier monounsaturated fats. Some foods that contain healthier fats are olives, seeds, nuts and avocados.
Estrogen is a female-dominant hormone that is also found in small amounts in males. When levels of this hormone elevate, testosterone production goes down. Dietary indoles may help reduce the release of estrogen and promote a growth in testosterone levels. Most cruciferous vegetables are high in indoles, such as brussel sprouts, broccoli, cabbage and cauliflower.
Zinc is a mineral involved in proper red blood cell formation, blood clotting, tissue repair and bone health. But it has also been found to increase sperm production and boost testosterone. Zinc can be found in high amounts in beef, pork, turkey, chicken liver, oysters pumpkin and other seeds and nuts such as almonds.
Salmon is one of the best foods to increase testosterone because it is a good source of both zinc and vitamin A. It also has omega-3 fatty acids, which reduces globulin in the body. Globulin is an enzyme that binds to testosterone, rendering it useless.
If you want to add some vegetables to your testosterone building diet, consider spinach. It has one of the highest levels of vitamin A among leafy green vegetables.
Tomatoes are an easy food to add to any meal. They are high in vitamin A, which is another nutrient that increases testosterone production.
Supplement: Tribulous (natural supplements for testosterone)
Fat Burning Foods
It’s no secret that weight-loss can be a painstakingly tedious process. While loosing those extra pounds may be hard, keeping them off is harder. Long-term weight loss must be accompanied by adequate physical activity and safe exercise, but proper nutrition and diet can help jump-start your metabolism and augment your body’s fat burning potential. Here are a few tips from celebrity personal trainer Lucas James and nutrition expert Jason Apfel for fat burning foods that will helop you eat for a leaner body.
Current research suggests that Green Tea may help to lower cholesterol and decreases the risk of diabetes and stroke. As an added bonus, the low levels of caffeine in tea help to boost metabolism and burn fat. The leading theories suggest that Epigallocatechin gallate (EGCG), found in green tea, serves as a potent antioxidant with therapeutic properties for many disorders, possibly including even cancer. It’s thought that EGCG causes the brain and nervous system to run more quicker, helping to burn more calories.
A recent study by the Nutrition Institute at the University of Tennessee at Knoxville. Suggests that low-fat calcium may help reduce body fat. The study shows that three to four daily servings of low-fat diary products can help augment our body’s fat-burning machinery. Milk contains high levels of calcium, which acts as a metabolic signal to reduce body fat storage. Milk is also a rich source of the ‘good’ complex carbohydrates, which help to keep insulin levels lower after eating a meal.
Similar to Green Tea, Coffee contains caffeine, which helps increase your heart rate and in turn your metabolism, helping to burn more calories. It important to use skim milk as a creamer and use little sugar or none.
Fiber helps to reduce the rate of absorption of fat to our blood stream, leaving us less bloated and cleaner internally. It is one of the few functional foods approved by the FDA to help lower cholesterol levels, reduce the risk of colon and G.I. cancers, and aid weight loss. Here are a few high fiber foods:
Berries are one of the best foods for fat burning, as they’re an excellent source of fiber. Aside from its digestive benefits, fiber in berries helps us stay satiated longer and aids the metabolism of dietary fat in our meals.
Oranges have one of the highest fiber contents of all fruits. Recent research suggests that higher fiber diets are associated with decreased adipose (fat) tissue. Oranges are also packed with healthy minerals and vitamins such as Vitamin C.
Whole grain cereals are a terrific source of both complex carbohydrates and fiber, helping to keep our energy levels up while maintaining a blood sugar and insulin levels after a meal. When insulin levels spike due to a meal high in sugar or simple carbohydrates our bodies revert to a fat storing mode. Eating foods that reduce spikes in blood sugar can help our bodies avoid excess fat storage. Oats are a great example of a cereal that is rich in fiber. Since oatmeal is slowly it doesn’t cause a big spike in insulin the way simple carbs do.
Turkey is an excellent source of lean protein, which helps boost metabolism. The more lean muscle our bodies have, the more efficiently we can burn fat. Turkey breast can be used just like chicken, so try turkey burgers, stir-fry, or skewers!
Chicken similar to turkey, is full of metabolism-boosting protein. Researchers have found that men who increased their protein intake and reduced their carbohydrates increased the number of calories they burned each day by up to five percent.
Salmon contains Omega-3 fatty acids, which can alter the levels of a satiety hormone found in fat called leptin. Lower leptin levels are associated with a higher metabolism. Aside from the cardiovascular benefits, the good fats in salmon will help reduce the bad fats in our blood stream.
Tuna can also help reduce the level of leptin the bodies. Lower leptin levels have been associated with faster metabolisms that burn fat more efficiently.
Pork is an excellent source of protein. The more protein you consume, the harder your body has to work to digest it, helping to burn calories in the process. It’s important however to keep your cuts of pork lean.
Jalapenos and Habaneros contain capsaicin, the chemical responsible for the fiery heat and spice they contain. Aside from their kick, the capsaicin within can help to speed up our heart rate and boost metabolism. A recent Canadian study found that men who consumed coffee and red pepper burned almost 1,000 more calories a day than the control group.
Find a work out partner:
Find a friend to work out with to keep each other motivated and accountable. Not only will you find that you’re reaching your goals faster, but working out becomes a social event in your mind.
Exercise at the time that feels right for you:
If you’re not a morning person, and don’t have very much energy when you first wake up, than early A.M. workouts might not be right for you! Find out when you feel best, have the most energy and can commit at least 45 minutes to an hour to exercise…NO excuses, don’t use scheduling as a reason to avoid exercise. Make time to meet your goals!
Try getting outdoors on a date:
Go kyacking, or for a hike, jog or walk. Show your significant other, you’re a motivated and active individual who won’t shy away from anything physical!
Find something you enjoy, that will be easy for you:
If you hate running, than don’t start a running program. Try spin class, swimming, yoga, pilates or resistance training. Also, consider what is nearby and don’t limit yourself and your goals.
Cook healthy meals:
Diet is 80% of reaching your fitness goals. Cooking breakfast in bed for your lover is a huge turn-on. An intimate candle-lit dinner over a bottle of red wine never hurts either!
Make working out a fun activity:
Some times socializing or people watching at the gym can break the monotony of just speeding through your exercises. Branch out and take a group fitness class or yoga and make some new friends! Plus you’ll meet people with common interests and goals as yourself.
Set specific and realistic goals for both the short-term and long-term:
Everyone’s body type is different and if your personal goals aren’t truly attainable, you’ll never reach them. Keep weekly goals such as the amount of times you plan on working out and long-term goals for weight loss or physical events such as marathons or triathlons. Keep your goals attainable. If you’ve never run before, don’t attempt a marathon in your first couple months. A 5K would be a much better choice.
Monitor your progress:
Keep a diet & exercise journal to see just how you really eat and keep track of your fitness goals and improvement. Note specifics about your exercise program such as timed intervals, the number of sets and reps and weight used, as well as your accomplishments.
Hiring a personal fitness trainer in Scottsdale or Phoenix, AZ can be a difficult task due to the high number of trainers in Arizona. Swimsuit season has arrived and the month of May is one the busiest times for people start to a diet, exercise or hire a personal trainer. Choosing Lucas James as your personal trainer will give you several benefits including:
- Customized Meal Plan and Diet Program Based on your Health, Body, and Fitness Level.
- One-on-One Training with a “Five Star” rated Celebrity Personal Trainer
- Motivation, Accountability, Education and Guidance for Nutrition, Cardio Excerises, Form, Breathing Techniques, Meal Planning and many others.
- Recieve Bi-Weekly Meal Plans, Body Fat Testing, Body Measurements, Weigh-In, and Pictures
- Train at One of the Most Prestiges Fitness Facilities in the State or at the convenience of your home or desired location.
Start with Lucas James today and create a healthy lifestyle that you deserve. After 90 days of working with Lucas clients have less stress, sleep better at night, higher self-esteem, a balance between work and persona life, education on what foods to eat and when, and most importantly – a transformation of a new body!