Massnutrition.com

Add Nitric Oxide To Your Fitness Regimen for Lean, Hard Muscles

massnutrition — Thu, 18 Jun 2009 16:39:01 +0000

Everyone has nitric oxide (NO2) in their bodies, which is a gas that is produced by the inner lining of our blood vessels when we exercise. NO2 allows the blood vessels to significantly expand and dilate, allowing a much greater amount of nutrient rich blood to your working muscles.

More nutrients to your muscles means larger, fuller, harder muscles, which also results in more fat burning (since muscles are highly metabolic tissue, and when they get larger, they require more energy, and will derive that energy from body fat stores).

NO2 also helps the release of adrenaline, which gives you an energy rush in the gym, allowing you to lift heavier weights, and train longer without fatigue.

And finally, NO2 helps your immune system to recover more quickly from your brutal workouts, so you don’t have to miss a workout due to sore, fatigued muscles.

Crystal Fawn is a wellness coach specializing in lifestyle management in Miami, Florida. She is a spokesperson for www.MassNutrition.com, and leads an active fitness & musician lifestyle, hosting her own music entertainment site, www.CrystalFawn.com.

Add Fiber for a Leaner, Tighter Look

massnutrition — Thu, 18 Jun 2009 16:36:40 +0000

Adding fiber to your diet will help improve your health in numerous ways, including improved insulin resistance (delaying or preventing type 2 diabetes), reduced risk of certain cancers like stomach and colon cancers, improved cholesterol profile (reducing bad cholesterol in your blood or LDL), and reduced risk of stroke and heart disease (by helping to reduce risk of atherosclerotic plaques/clots and blood vessel inflammation).

An easy way to start reaping the benefits of fiber is in a convenient powder form, such as Myofiber, that you can add to your breakfast cereal or oatmeal, or in a protein shake after your workout.

Myofiber contains flaxseed, psyllium husk, CLA and Lecithin, which will provide you with essential omega3 fatty acids, help you to convert body fat stores to energy for a lean, tight look, as well reduce your bad cholesterol (LDL).

How to Use Natural Diuretics for a Tighter Look

massnutrition — Wed, 27 May 2009 14:45:45 +0000

You bust your butt at the gym, eat a nice clean diet, but still look & feel a bit softer than you’d like. A simple, quick way to achieve that “tight” look and really bring out your six pack is to use natural diuretics.

Diuretics will help to pull excess water out from under your skin and between cells, and help your skn to look tighter, more toned and firm, with visible muscle definition. Be sure to drink plenty of fluids to keep yourself hydrated when taking diuretics, because if you don’t replenish with fluids, it can be hard on your kidneys & heart, as well as affect the appearance of your skin.

Don’t worry, drinking fluids is not going to cause you to retain water, as long as you keep your diet low-sodium, with plenty of fresh fruits and vegetables, lean protein & fiber. Drinking water will help to hydrate your cells, and push the water INSIDE (not BETWEEN) your skin and muscle cells, volumizing & plumping them up for a firm, healthy appearance.

Excellent natural diuretics include Dandelion (tea or capsules), Green Tea (extract, capsules, tea), Uva Ursi (active ingredient in Taraxatone).

Whey vs. Casein: Which is better?

massnutrition — Wed, 20 May 2009 22:42:05 +0000

Whey and casein are both milk proteins, and offer similar benefits in helping to support lean tissue and muscle growth. They do have a few differences though, mainly the speed of transit through the body and delivery into the muscles, and anabolic vs catabolic effects.

Whey protein is much more quickly absorbed and is the perfect choice for someone wanting an instant rush of amino acids delivered into their bloodstream within 15-20 minutes. The ideal time for this would be immediately precending & after a workout, where it is desirable to have quick digestion and absorption to stimulate protein synthesis. While whey protein is anabolic (increases protein synthesis), it does NOT protect muscles from the natural break-down process called catabolism.

Casein is more slowly absorbed & digested, and can sustain amino acid levels over a longer period of time, and is very efficient as an anti-catabolic supplement (translation: it helps to prevent excess muscle & lean tissue breakdown in your body). This would be desirable to consume casein if you were not going to eat a meal for 3-4 hrs, or at bedtime to prevent catabolism (which occurs naturally in the middle of the night, and destroys all your hard-earned, fat-burning muscle!).

Combining these two proteins is even better, as they have a synergistic effect, and will address the issue of anabolism (increasing protein synthesis) & anti-catabolism (preventing muscle breakdown), in both an immediate & time-released fashion. You’ll get the best results by taking this combo immediately post-workout, right before bed or a nap, as well as anytime during the day where you need to sustain your nutrition for 3-4 hrs until your next meal.

Add fats to burn fat!

massnutrition — Wed, 20 May 2009 22:36:08 +0000

Many people shudder at the thought of adding fats to their diet if they are trying to lose weight and burn body fat. However, if you add the right type of fats, such as Flaxseed Oil and MCT’s, you can actually increase your fat burning efforts!

MCT’s (Medium Chain Triglycerides) added to your diet can help you burn more body fat, because unlike other common fats (LCT’s or Long Chain Triglycerides) present in most foods, MCT’s bypass the whole digestive process and go straight to the liver, where it can be converted into ketones and used as energy for muscles, and unlikely to be stored as body fat. Some is also converted into ATP to be used later on by the muscles for a potential energy reserve. Remember, when muscles have enough fuel & energy, you will be able to sustain your workouts, and burn a lot of body fat as well (since the more muscle/lean tissue you have, the more fat you will burn!)

Flax seed oil is very high in Omega-3 Fatty Acids, and when you consume the required daily dose (1-2 tbsp), it rarely gets stored as body fat, as most of it is used to help out in important body functions, like hormone production (to help increase lean tissue and muscle, and reduce body fat), stabilizes blood sugar levels, lowers cholesterol in your blood, reduces inflammation in your body and blood vessels and reduces risk of certain types of cancers.

Foods To Keep Blood Pressure Low

massnutrition — Wed, 20 May 2009 22:34:15 +0000

Most people know that they need to keep an eye on their blood pressure (bp) levels, especially as they age. We see those bp machines in the drug stores and malls, as well as at every Dr.’s visit. But do you know why it’s so important to monitor bp levels?
High bp can lead to heart & kidney disease, as well as dramatically increase your risk of having a stroke, aneurysm, or a ruptured aorta. In the past, these were conditions that usually affected the elderly population, but in recent years, has been affecting people as early as their 30′s & 40′s.

More than 50% of the population has high bp, and the risk increases as you age. Left untreated, it’s going to cost you a lot of hard-earned dough $$ in the form of increased Dr. visits, daily medication, special diet, medical treatment & tests (EKGs, Echocardiograms, stress tests).

The cool thing is that you can actually PREVENT high blood pressure, or even treat mild elevated levels with regular daily exercise, healthy low-sodium, unprocessed diet, and good lifestyle choices such as no smoking, little to no alcohol, plenty of sleep, and keeping your weight and fat % at a normal range.

What kinds of foods are great for keeping blood pressure low? Look for “Whole Grain” products (usually indicated on the label) such as brown rice, whole grain bread, cereals and pasta, corn, popcorn (unsalted), brown rice cakes, barley, rye, etc.
Fresh fruit, raw and steamed/microwaved veggies (not dripping in butter and salt), nuts and seeds (unsalted), beans and fish are all great foods that will keep your blood pressure at healthy levels, which is LESS than 120/80.

Certain supplements can also help keep your blood pressure low, such as fish oil capsules/omega 3 fatty acids, Coenzyme Q10 & a good multivitamin containing magnesium, potassium & calcium & lycopene.

Everyone should get their bp levels checked every 3-6 mos., so the next time you see that bp machine at the mall or drug store, use it!

Get Lean Eating Brownies!!!!

massnutrition — Wed, 20 May 2009 22:12:24 +0000

Okay, so you know that adding a good high-quality protein powder to your daily diet is one of the quickest ways to help increase lean muscle tissue, but are you getting bored of the same ol’ protein shake-in-a-blender routine?

Try having some brownies instead!! No, not the fat-laden, artery-clogging brownies in your local bakery or supermarket, but the lean, high protein, good-for-your-heart kind!

This little treat can be made in 1 minute, so you don’t have to get out all your baking utensils, and no oven mitts required! If you can boil water, you can make these delicious brownies!

Ingredients:

1/4-1/2 cup dry oatmeal

1-2 scoops chocolate whey protein powder (Low Carb)

1/2-1oz of walnuts (about 6-8 whole walnuts, unshelled)

1/4-1/2 cup boiling water

1-2 packets Splenda sweetener (optional)

Directions:

1) Scoop oatmeal & whey protein in a small bowl or Tupperware container. Add walnuts & Splenda, and stir all dry ingredients for 5 seconds.

2) Add a small amount of boiling water (a couple of tbsp) to the mixture (only enough to “moisten” ingredients) and immediately stir mixture until it makes a smooth & creamy “paste”. Add a few more tbsp boiling water, and keep stirring, ensuring the smooth, creamy texture before adding more water. Once you have achieved your desired consistency, add the remaining amt of water (but add only a few tbsp at a time to avoid too much dilution) and keep stirring until smooth.

3) The end result should be a thick-ish, smooth & creamy consistency, that will taste so much like a brownie that you can convince non-health eaters that is!!!

If you are on-the-go, and flying out the door on your way somewhere, this is the PERFECT snack/meal that can be made in 60 seconds, and if you prepare it in a Tupperware, just pop a lid on it & bring a spoon, and it can be taken with you in the car.

It’s the ultimate meal that combines lean, high quality protein, complex carbs (oatmeal) and healthy fats (nuts) to achieve that lean, healthy body!

***You can use any chocolate whey protein powder, but Champion Nutrition brand yielded the best results in terms of taste, as well as smooth & creamy consistency. It was the most convincing as tasting like a real “brownie”!

massnutrition — Mon, 16 Feb 2009 18:02:57 +0000

STRESSED OUT ABOUT YOUR BELLY FAT?… OR IS STRESS CAUSING YOUR BELLY FAT????

We’re all guilty of it….yes, the “S” word….STRESS. Everyone has it at one point or another, whether it’s meeting that deadline at work, rushing around to be at your appointment on time, making important decisions, trying to be in 2 places at once, and well, you get the idea. Stress can be good to a point, as it can motivate you to accomplish things, but when it starts interfering with your sleep, eating habits, your weight/body fat and behavior, it can become a big problem. Stress can cause weight gain in a multitude of ways:

Stress can interfere with sleep patterns, and there is a clear connection between sleep disturbance (or lack of sleep) and weight gain.
Stress can cause changes in eating habits. Some people respond by eating too much, and grabbing extra munchies, convenience foods, fast food, etc. That is a sure fire way to pack on the pounds! Loss of appetite is not any healthier, because you may be missing out on key nutrients & vitamins that you normally would eat, as well losing muscle mass (if you aren’t eating enough food, your body will start to “eat” it’s own muscle tissue to survive…whey protein can help combat this!)
Stress changes your behavior; you may skip healthy behaviors like exercise or sports in favor of some “relaxing” TV, or you may just end up going out for some alcoholic beverages to “ease your mind”.
Stress increases cortisol levels in your body to a crazy level!!! Cortisol is a hormone in your body known as the “stress hormone”. When released in normal amounts, it is essential to survival; it’s released during times when we really need it, like when you are in a dangerous situation and you need to escape quickly or defend yourself (Fight or Flight), when you don’t eat for long periods of time, or any other stressful situation that the human body encounters. The problem begins when cortisol is being CONSTANTLY released….it leads to nervous system burn-out, interferes with sleep, causes large amounts of belly fat to accumulate, and can make you a very irritable, jittery person that’s not fun to be around!!

Why do high levels of cortisol cause belly fat to accumlate? When cortisol levels are consistently high 24/7, your body thinks it’s in some sort of “danger”. In short, your body is trying to protect your vital organs, so it changes the way your bodyfat is stored in your body. It takes all the fat from your limbs and redistributes it to your belly, and any further calories you eat will be more likely to be stored as belly fat.

What is the #1 way to combat belly fat and high levels of cortisol? EXERCISE and healthy diet!!!! Simple, huh? Get moving, and do some resistance exercise (weights) and cardiovascular (running, step machine, bike, etc) and eat a healthy diet with adequate vitamins and minerals, and enough protein to support an active lifestyle.

A high protein power-packed breakfast for people on the run.

massnutrition — Mon, 16 Feb 2009 17:05:57 +0000

The 1 Minute POWER-PACKED BREAKFAST

Looking for a delicious way to eat a healthy, nutrient-packed breakfast on the run? If you have time to stop at Starbucks in the morning for your Caramel Macchiato and cranberry-lemon scone, then I guarantee that this will be even faster (no lines and no getting out of your car), save you $$, and save your heart and your belly…..what does your heart and belly have to do with getting a coffee/milkshake and a scone??

Have you looked at the calorie, fat and sugar content of this breakfast? The sugar content alone is enough to send your insulin levels crashing in about 30 minutes-1 hour, leaving you more tired than when you got up. And that innocent little scone has approx 23 g of fat….about the same as half of a Big Mac. Tons of sugar and fat loaded into your body at one time can have some serious effects on your heart, blood pressure, blood fats (cholesterol and triglycerides), leaving you at a huge risk for diabetes, heart disease, cancer and other preventable diseases. Yes, I said “preventable”, because 85% of these conditions are preventable through healthy eating, exercise and healthy lifestyle habits.

Try making this for breakfast next time, and treat your heart, your wallet and your mood right!!!

Power Smoothie:

a handful of Fresh or frozen strawberries, blueberries, rasberries, etc
1/2 banana
1 cup of fat-free milk, soy, rice milk, or water
1-2 scoops of Whey Protein
1/4 cup dry oatmeal
1 tbsp peanut butter OR 1/4 cup of unsalted nuts (about 10 walnuts, almonds, etc)
small amount of ice

small amount of ice Whir in a blender for 30 seconds, pour into your coffee thermos or to-go mug, and voila, a power packed breakfast that takes 1 minute to make (30 seconds to assemble ingredients and 30 seconds to blend).

What is the Recommended Dietary Allowance (RDA)

massnutrition — Mon, 26 Jan 2009 22:22:47 +0000

Did you know? That The Recommended Dietary Allowance (RDA) is the minimum amount of vitamins and minerals required to avoid a deficiency. The RDA was developed during World War II by a committee established by the U.S. National Academy of Sciences to investigate issues of nutrition that might “affect national defence”. Supplements labels give a percentage of Daily Values (DV), which is based on the RDAs. The RDA is meant to provide a general guideline rather than set in stone rules. Based on your physical activity, such as bodybuilding or playing sports, work, stress, eating habits and the enviroment you requirement will be higher.