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Archive for July, 2010

Many people love Italian food, and Italian eateries have sprung up across the country. However, if you are looking for healthy Italian food, you may want to think twice about eating. While many people consider Italian food to be healthy, the dishes served at your favorite restaurant may not be.

The Problem

Like fettuccine Alfredo? It has as much saturated fat as three pints of full fat ice cream. Eggplant parmigiana is about as healthy as eating five fried egg rolls and that appetizer of fried calamari? It has more cholesterol than an omelet made with four eggs. Healthy Italian food is hard to find in the U.S. In southern Italy, the diet used to be comprised mostly of pasta, bread, vegetables, and other healthy foods, and that part of the country had fewer cases of heart disease, cancers, and obesity. Meat and cheese are used sparingly in the south. In the north, the use of meat and cheese is more common, as it is in the United States as well, and so are the rates of heart disease and other ailments.

How Pasta Helps

Pasta helps create healthy Italian food because it cuts down on the amount of fat in the meal. If the meal is largely pasta, you will have no problem staying below the 30% of calories coming from fat. Of course this assumes that you are staying away from cream and cheese based sauces like Alfredo, and sticking to tomato sauce. Even most meat sauces are ok to eat. This is also true for saturated fat, again assuming that you stay away from the cream and cheese based sauces. So ordering an order of spaghetti with tomato sauce is much healthier than other alternatives.

Lacking Veggies

While you can easily go with lower fat entrees at Italian restaurants, finding healthy Italian foods is more difficult than that. Many entrees are very high in sodium. Another concern is the lack of vegetables at Italian restaurants. Many dishes do not come with veggies on the side, or if they do it is a small amount and drenched in butter. A salad may help, but if you go for ordinary Italian dressing you are getting a lot of fat.

Making It Healthier

Finding healthy Italian food is easier if you know what to look for. Below are some of the better food choices. However, keep in mind that an actual portion size may be much less than what the restaurant actually serves – many Italian eateries pride themselves in their mega platters. Adding extras, such as Parmesan cheese, will affect your total numbers.

o Main dishes: Go for meatless marinara or a clam sauce. Avoid creamy sauces like Alfredo. If you have meatballs, ask for tomato sauce instead of meat sauce. Watch out for the amount of oil and butter in a dish, and skip cheese toppings.

o Olive Garden: One of the most popular Italian restaurants in the country, but it can be difficult to get the exact nutrition information. Take advantage of the unlimited salad; just ask for half the dressing. Again, go for grilled dishes over fried and avoid the cheese and butter sauces.

o Appetizers: Garlic bread is one of the big problems when trying to order healthy Italian food. Order plain bread instead, skip the fried calamari, and share appetizers with the entire table.

The body building supplement industry is built largely upon hype, with an occasional secondary nod to science-based results. But every once in a great while a supplement like beta alanine comes along; a supplement that actually has some real, supporting evidence behind it.

So what is beta alanine, exactly?

It is a naturally occurring amino acid that the body uses to make carnosine. Muscle carnosine, in turn, buffers hydrogen ions produced during exercise. Theoretically, taking additional beta-alanine can boost muscle carnosine stores and improve performance and / or endurance.

Thus, it has found its way into the formulas of many popular pre-workout supplements (like Dymatize’s Xpand, Labrada’s SuperCharge Xtreme, Nutrex’s HemoRage and VPX’s NO Shotgun… these are but a few examples). It can also be purchased in isolation. Some products, like Isatori’s H+ Blocker, can be considered primarily as dedicated beta alanine supplements.

What do the scientific studies say about beta alanine?

They say several important things.

First, they confirm a direct correlation between carnosine levels in the muscles and athletic performance (1). Incidentally, this increase in performance is not restricted to activities primarily performed by Type II muscle fibers. In other words, aerobic capacity seems to be increased as well.

Second, they corroborate the claim that supplementation with beta-alanine increases levels of muscle carnosine (2,3). One study (4) concluded…

“Beta-alanine supplementation appears to improve submaximal cycle ergometry performance and TTE (time to exhaustion) in young women, perhaps as a result of an increased buffering capacity due to elevated muscle carnosine concentrations.”

And lastly, they add credence to the advertising claims that proclaim beta-alanine supplementation is helpful for athletic performance (5,6,7).

This is good news, and validates what many athletes can already confirm… supplementation helps their training programs, almost regardless of what that program happens to be.

Does the study data reveal an optimal dosage for beta-alanine supplementation?

The optimal dosage appears to be between 4.5 and 6 grams per day, although some studies have been performed with much less. A safe bet would be 5 grams per day, regardless of training schedule.

What are the beta alanine side effects?

The most common side effect associated with supplementation is an itching or tingling in the extremities. This is normal, not dangerous, and tends to diminish in severity over time. No long term studies have been performed on beta alanine supplementation, although studies up to 8 weeks in length showed no adverse effects.

What is the best way to supplement?

Purchase it isolation (AllMax, NOW and Ultimate Nutrition all offer beta alanine products) or buy a dedicated supplement like Isatori’s H+ Blocker. That way you can ensure you are getting an ideal dose. Most readily available pre-workout supplements that contain beta alanine in their formulations do not contain an optimal dosage.

In conclusion, beta alanine is relatively safe and is backed by some credible scientific data validating its effects on athletic performance. It is definitely a supplement worth experimenting with, if you are interested in taking your training to the next level.

1. J Strength Cond Res. 2005 Nov;19(4):725-9

2. Amino Acids. 2007 Feb;32(2):225-33. Epub 2006 Jul 28,

3. Equine Vet J Suppl. 1999 Jul;30:499-504

4. Amino Acids (2007) 32: 381-386

5. Nutrition Research, Volume 28, Issue 1, January 2008, Pages 31-35,

6. J Int Soc Sports Nutr. 2009; 6:5,

7. J Int Soc Sports Nutr. 2008; 5:21

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As a new parent it is your responsibility to provide the very best baby health care for your infant. Every parent wants the best for their child and one way to do this is to provide quality nutrition and natural products for your baby.

When it comes to the well being of your baby, using good quality baby health care products is very important. Whether you are looking for skin care products or natural food choices, always pick the best which you can afford.

When it comes to feeding your baby this might entail preparing home made fresh foods. This really is not as difficult as it might sound. Foods like pureed apples, bananas, squash and carrots are easy to prepare and simply freeze. Making foods ahead of time can free up precious meal preparation chores and allow you to sit down and eat with your family.

Incorporating a few simple tools into your kitchen can allow you to create wonderful fresh foods very quickly. Items such as a baby food grinder or mill, a small investment can really free up some time here. This becomes very handy when your baby starts to eat meats, it makes grinding up soft meats so easy.

Using baby health care skin or bath products is important too. Always read the labels on the products and make sure they contain the least amount of chemicals as possible. Nowadays there are more and more products becoming available which use natural ingredients. They might be a bit more expensive, but they will last much longer. With many of these baby health care products a small amount actually goes a long way.

Bear in mind that some products like talc powder can actually cause lung problems if inhaled by your infant. No one wants to cause a health issue by accident. Always test a small amount of the product on yourself. If you have a reaction to it, chances are your baby will too.

Look for products which are natural, something like lavender oil is great for your baby. Lavender will actually help them to relax and sleep better. It has also been used as a great mosquito repellent.

One of the easiest ways to keep your baby’s health care in good condition is to always keep your doctor’s appointments. Even if your baby is fine, don’t skip out on any visits, there could be an issue that you aren’t aware of, and early detection is key in many childhood ailments.

You want to keep in mind that baby health care is important in all areas. This would include their nutritional needs as they grow, to the products which you use on their skin. Another key area is to be aware of your household cleaners and how these could affect your baby’s health. Care should be taken to use environmentally friendly cleaners at all times. Try using these products when your baby is sleeping to prevent them inhaling any fumes.

The human body is the temple of the soul. A healthy body will radiate confidence that will inspire admiration from others. Ever since the dawn of time, human figures that possessed a buff physique have been idolized as what the perfect body should look like, with muscles in all the right places and curves that further defines the physique. But trying to achieve the perfect physique is a daunting task that takes time to materialize. Champion bodybuilders spend countless hours working out in the gym and follow a strict diet program designed to gain muscle. What you eat will determine the outcome of all the hard work at the gym. Optimum Nutrition whey protein is the best supplement in the market to help build lean muscle fast.

The human body is not only an abundant source of water but of protein as well. Without protein, the body won’t be able to function normally. If one understands that protein is the building block of the human organism, then it would be foolish to deny oneself a proper dietary supplement to build muscle. optimum nutrition protein will supply the body with an optimum amount of protein necessary for bodybuilding.

Whey protein has been found to be beneficial for overall health. Initial clinical studies have shown that whey protein has anti-inflammatory and anti-cancer properties due to the rich nature of amino acids present. These amino acids are absorbed at a faster rate to help build and repair muscle.

Another interesting fact is that Optimum Nutrition protein contains an amino acid that may increase the production of glutathione in the body. Glutathione has gained popularity as an effective and proven skin whitener in the cosmetic market, and in truth is also a potent anti- oxidant that helps protect the body against damaging free radicals and toxins that may cause cancer and accelerate aging.

optimum nutrition protein is best taken after an exhilarating workout as the body is then at a stage of recovery. Whey protein is also best taken in the morning with breakfast as the body is starved of protein after a good nights sleep. Also the intake of whey protein is dictated by the kind of diet prescribed to the specific individual so the dosage for taking whey protein will vary. Consult an expert dietician and fitness expert to determine the right amount of whey protein that will adhere to your fitness or bodybuilding program.

protein supplements are the latest rage in the health market and optimum nutrition whey protein stands at the top of the podium. Whey protein is highly absorbable and is found to contain a higher BV rating of usable protein than even an egg. Bodybuilders swear by the effect of taking eggs as a protein supplement, but whey protein actually contains a higher BV number of protein, making it the ideal protein supplement for the lean, muscular frame that history has long admired.

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If you teach Yoga part-time, or full-time, you are aware of a core group within your classes. These are students who you can set your watch by. As a Yoga instructor, you feel there is nothing better than teaching a Yoga session with students who appreciate the rewards of regular practice.

However, we do not always teach our core group. Some teachers conduct a large number of classes within health clubs. The fitness-minded atmosphere is much like a revolving door. Some large fitness centers in New England have well over a thousand “paying” members.

While that number of members is large, you might never see them at the facility at all. They had good intentions to make a life change, but the television, couch, soda, beer, and potato chips, called to them. If they show up for a Yoga class, it will be just once as a walk-in.

As they leave, you might hear, “That was the best Yoga session I ever attended.” Let’s get a reality check: Your class may be the only one they ever attend. After that, they might permanently disappear, with the dust mites in their living room.

What can you do about it? You are not the owner of the fitness center. This is your only chance to make them aware that they could add another decade, or two, of quality life, by practicing Yoga regularly.

There is one solution, but it will not always work. Have a Yoga handout prepared and give it to your students, or at least – make it visible. If the health club manager allows it, place your contact information on it. You should also have a web site or blog with more information about the health benefits of Yoga.

As a Yoga teacher, or someone who wants to be there, are trends you should be aware of. When economic trends are rough, you will continue to see your core Yoga students. This close knit relationship between teacher and student is the traditional way.

Only within the past two decades, did warehouses, full of new students, suddenly appear. Worldwide, there are new students arriving to Yoga classes every day. If you want to keep your classes small, do not tell students about the benefits of Yoga.

On the other hand, if you want to expand your classes, and have the room for it, you should make factual information available. A prospective Yoga student makes the first step by attending our classes, but it is up to us to make him or her aware of the realistic benefits of Yoga practice.

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The proper functioning of the human body depends upon its metabolism. If the metabolic rate of the body is high, a person is expected to be more energetic. High metabolism also helps in boosting the number of calories being burnt each day. The weight lost by you will be more, if you burn more calories. The rate of metabolic activities can only be enthused by eating healthy food. A healthy food allows you to keep yourself away from the extra fat you consume and at the same time makes you enjoy the rich taste of it.

The following health chart will guide you to a health program to help you keep fit:

Water: Water is the most essential component that can be added in your weight loss list to aid in the process. Water contains no calories, thus it will not cause any harm to your body. Many people control their diets through an excessive intake of water. This helps them to keep their stomach full without eating much fatty food, which they otherwise would. Water keeps the body hydrated. More hydration speeds up the process of metabolism. With an improved metabolic rate, the calories are burnt faster. It also helps in proper circulation of blood in the body, resulting in the elimination of the toxic materials present. Water mixed with a few drops of lime, is a better alternative for the carbonated drinks preferred by most people. You should drink cold water instead of hot. Cold water requires more number of calories to be burnt to reach the temperature of the body, thus helping you to loose your weight. Fruits and green vegetables: Fresh fruits are a healthy alternate for the tempting unhealthy food. Fruits contain a lesser amount of calories and are rich in fibers. Thus, they keep a person satisfied for a longer duration allowing him not to indulge in the junk food. A person, who has a yearning for sweets, can please himself with sweet fruits instead. Green vegetables also contain a large quantity of proteins and other necessary fibers that increases the rate of metabolism in the body, thereby making weight loss easier and effective. Steamed food: Steamed food is a far better choice as compared to the oily products. Oily food contains fat and is deficient of rich minerals, whereas the steamed food or the boiled food does not allow the necessary minerals to be removed from it. The presence of important ingredients in the steamed food makes it a healthier and a tastier option. Suppress the need for alcohol: Alcohol contains a bulk of sugars that can hinder your weight loss program. You should try to restrain yourself from the consumption of alcohol. If you still can’t resist than choose the red wine instead of the beer. Red wine is made from grapes without removing their skin and thus contains lesser sugar as compared to beer that is prepared after removing the skin of the grapes and is thus rich in carbohydrates. If you go in for the red wine you are less likely to increase your sugar as well as calorie intake. Eat small but frequent meals: Most people assume that the best option for loosing weight is by omitting the meals. This is not true. If you skip a meal, you will indulge yourself in overeating in the second part of the day. This is extremely harmful for the body. It weakens the rate of metabolism. You should consume small meals after every 3-4 hours, to help the body function properly. This will also avoid stuffing yourself in one go, which is not a healthy practice.