Author : Roy E. Vartabedian

Peak physical performance is the goal of every athlete Proper training is of vital importance to achieve this goal But keep in mind that while exercise moves the body, food not only fuels the body but actually makes the body

We’ve all heard the analogy about needing to eat good food for high-energy fuel just as our cars need good gasoline But a living organism is quite different from a car Our fuel literally makes and remakes our bodies as we grow, metabolize, tear down, and ultimately rebuild our bodies on a daily, weekly, monthly, and yearly cycle After several year’s time, you will have replaced virtually every cell and other component that makes up your body! And what are those made up of? Everything you eat So the adage is true: “You are what you eat!”

Nutritional Components of Peak Performance

Why is this significant? Because to achieve peak physical performance, you need “high-octane” fuel for peak energy and high-quality fuel for building and maintaining your physical “machine ”

“High-octane” refers to the amount of energy that can be derived from the food eaten We know that carbohydrates are important in creating short-term energy or fuel, while fats create a more sustained long-term energy source Proteins work more in the area of building and rebuilding So how do we go about getting the highest quality carbohydrates, fats, and proteins available?

The Search for the Best Foods for the Human Body

Flashback: When I was growing up, my grandmother Louise was a “health nut ” She read Prevention magazine, talked about foods that were “poisons,” such as sugar, and touted “miracle foods,” such as brewer’s yeast and blackstrap molasses (which she added to her cereal every morning) Everyone in our family thought she was a fanatic–except me, because Grandma Louise was the most positive, energetic person I knew, and I wanted to be just like her! Grandma loved life so much that she wanted to live forever (or at least to be 100!)

So I would constantly ask Grandma about different foods and whether they were “good for you” or “bad for you ” She would then explain to me the virtues and pitfalls of all the foods I asked about I was so relentless with my questions that one day, frustrated, she gave up and said, “Roy, if it’s food, it’s good–don’t worry about it, just eat it!”

As I grew up, my interest in health and nutrition grew and eventually became my profession The questions I had asked my grandmother were now being asked of me by my patients and clients Life had come around full circle, and I could see that it was my destiny to help people answer this question once and for all: “How do you figure out which foods are the best (and the worst) for peak performance and for preventing disease?”

Creating the System to Identify the Best Foods

What I came up with is a new twist on a concept called “nutrient density ” Nutrient density is the critical analysis that determines the quality of any food How does it work? Well, nutrient density is the amount of nutrition per calorie The more nutrition in the fewer calories, the better a food really is

Here are some examples: Orange juice has a lot of vitamin C, as well as some vitamin A, folic acid, thiamin, calcium, iron, magnesium, and potassium It has only 80 calories per serving A McDonald’s Big Mac has some B vitamins, vitamin A, and protein–and 700 calories See the difference? It’s the ratio of calories to nutrients that’s particularly important At the end of the day, you want to have packed as much nutrition into your calories as possible

My twist is this: Not only does the Big Mac have less nutrition per calorie, it also has unhealthful things in it such as cholesterol, saturated fat, and total fat, which over time will have negative effects on the body For that reason, the ideal system should measure how much “good” AND “bad” are in each food per calorie Nutrient density measures only the good Over a 10-year period of refinements and working with specialists, we created the best overall food-rating system

The food analysis tracks 18 positive factors, or “essentials,” and eight negative factors, or “excessives,” in any given food to yield one number that tells you how good or bad that food is The higher that number, the better the food Eat at least 100 of these “nutritional points” from six food groups each day, and you will get all the nutrients you need while limiting the “negatives ”

Essentials

Protein

Calcium

Dietary fiber

Iron

Vitamin A

Vitamin C

Thiamine (B1)

Riboflavin (B2)

Pyridoxine (B6)

Niacin

Potassium

Magnesium

Phosphorus

Pantothenic acid

Zinc

Vitamin B12

Folic acid

Complex Carbohydrates

Excessives

Calories

Cholesterol

Total Fat

Saturated Fat

Sodium

Sugar

Caffiene

Alcohol

When I applied the analysis to a host of foods, there were some big surprises Would you have guessed that a quarter of a cantaloupe scores 29 points, while an apple gets only 4 5? The simple explanation is that an apple is not packed with high nutrition; it’s a good food, but the quarter of a cantaloupe has 50 times the vitamin A, 10 times the vitamin C, and more of virtually every other significant nutrient than the apple Maybe the motto should be “a cantaloupe a day!”

Let’s look at some other comparisons Two cups of spinach rate 75 points, but an equal amount of iceberg lettuce scores only 18! Two slices of whole-wheat bread outscore white bread by a 6 to 2 5 margin, and cooked broccoli chalks up 38 5 points compared to 8 5 in a baked potato

Once you have been introduced to this concept, it becomes sort of a numbers game The system even includes negative scores for those foods that contain more excessives than essentials–like that Big Mac, at -2

Cellular Peak Performance

Why is my system’s twist on nutrient density so important? Because we will all eat a certain number of calories every day, and we need to pack in as much positive (the essentials) and the least negative (the excessives) per calorie as possible for optimal cell function

Optimal function means peak performance Peak performance of every cell means peak performance of your whole body To operate at peak efficiency, your body needs the best nutrition at the cellular level The best way to get this is through eating foods that are highly nutrient-dense and have a low density of harmful components

Top-Rated Foods

Let’s look at some of the top-rated foods in a few of the major food groups, sports drinks, and snack bars:

High-Carb Fruits

1/4 Cantaloupe 34 0

1 Guava 29 0

1/2 Papaya 20 5

1 c Strawberries 19 0

1/2 Mango 17 5

High-Nutrient Vegetables

2 c Fresh Spinach 75 0

1 c Fresh Broccoli 53 5

2 c Romaine Lettuce 47 5

8 pc Fresh Asparagus 44 0

1 c Fresh Cauliflower 40 5

High-Carb Grains

1 c Whole Wheat Total(R) Cereal 64 5*

1 c Total(R) Corn Flakes 57 5*

1 c Product 19(R) Cereal 56 0*

2/3 c Just Right(R) Cereal 51 0*

1/2 c All-Bran(R) Extra Fiber Cereal 40 5*

* Fortified

High-Protein Foods

1 c Nonfat Yogurt 10 0

1 c Skim Milk 9 5

1/2 c Tuna 8 0

1 Vegetarian Burger 7 5

1/4 c Egg Whites 6 0

1/2 c Lowfat Cottage Cheese 4 5

Low-Fat Proteins

1 c Juice Plus+ Complete(R) Drink 31 0*

1 c MET-Rx(R) Total Nutrition Milk Drink 23 0*

1 c ZonePerfect(R) Shake Mix 22 5*

1 c Myoplex(R) Milk Drink 21 0*

2 c Fresh Bean Sprouts (mung) 18 0

1/2 c Egg Beaters(R) Egg Substitute 17 5*

* Fortified

Sports Drinks/Gels

Kul Fuel(R) 22 0*

Ultima Replenisher(R) 16 0*

AminoVital(R) Fast Charge Sports Powder 8 5*

GU(R) Energy Gel 5 5*

Accelerade(R) Sports Gel 4 5*

* Fortified

Snack/Energy Bars

DrSoy(R) Protein Bar 34 5*

Pounds Off(R) Bar 29 5*

Clif(R) Luna Bar 28 5*

Pure Protein(R) 25 5*

Tiger’s(R) Sports Bar 25 0*

* Fortified

The system is set up so the goal is to get at least 100 nutritional points per day from six food groups, which provides all the nutritional requirements of the American Dietetic Association, American Cancer Society, and the American Heart Association simultaneously

A study from the Cooper Clinic in Dallas, TX showed the following results of using this nutrient density-based system in a two-week total-wellness program:

Weight: 8 lbs or 4% decrease

Cholesterol: 14% decrease

Chol/HDL Ratio: 16% decrease

Glucose: 10% decrease

Triglycerides: 40% decrease

Treadmill Time: 19% increase

Blood Pressure: 6% decrease

So you can see that the same diet that fuels the body for peak performance also helps the body function optimally for disease prevention The study participants’ fitness levels increased, and their risk factors for chronic diseases decreased significantly

Nutrient-density is critical to the body’s optimal performance and function, and it should be measured in the diet of anyone seeking a competitive advantage and increased health and longevity Tracking nutrient density is a scientific way to monitor progress, and provide motivation for improvement

Dr. Roy Vartabedian is a specialist in disease prevention/health promotion and holds a Doctor of Public Health degree. His New York Times Best-Seller, Nutripoints, has been used in 13 countries in 10 languages worldwide. Try the free Nutripoints QuickCheck at www.Nutripoints.com

Author : Art Gib

Many consumers today are choosing to purchase organic produce and other grocery items It’s a trend toward better health that makes good common sense With all the recent scares concerning the safety of supermarket meats, why take the chance of getting sick from them when there is an alternative? There are growers out there who still take the time to raise animals in a more traditional and natural environment, and the products that come from these beasts are healthier and taste better too

– Animals that are genetically modified or who are fed modified feed have found their way into America’s meat supply These modifications are used to increase the numbers of animals produced, make them grow faster, and other “improvements ”

Unfortunately, the long term effects of genetic modification are not really known yet When changes are made to an animal’s basic building blocks, however, the desired effects are not always produced Organically raised beasts are, of course, not subject to these genetic alterations and consumers are in no danger of the possible repercussions of modifications

– BSE in cattle (Bovine Spongiform Encephalopathy) is a direct cause of Jacob’s Disease in humans that consumer infected meat Cows pick it up from eating feed containing animal protein, and it has since crossed over into other species as well For the last 25 years, meat can only be called organic if its sources have not been exposed to that particular feed

– Antibiotics are routinely used as a preventive measure in mass-production, non-organic meat farming The crowded and often inhumane conditions under which these animals are reared encourage the rapid spread of disease in these herds The antibiotics are not used as an “as needed” medicine, but rather, are administered in large amounts to every animal whether it needs it or not Organic farmers only use an antibiotic when it’s needed, and so its presence is much less prevalent and in much smaller amounts

– When standard farmers slaughter their animals, additives are often used to enhance the meat’s appearance, flavor, and even the texture Organically reared beasts, which are raised in conditions much more conducive to good health and well-being, do not need such help They feed on natural foods and get the exercise necessary to produce leaner meats

All of these practices encourage the raising of healthy animals which produce naturally better tasting meats We can all stand to put less chemicals and other harmful additives and substances into our diets: switching your family over to natural meat is a great place to start

For the very best in natural meat products, contact the good people at Niman Ranch (http://www.nimanranch.com/natural-beef). Art Gib is a freelance writer.

Author : Art Gib

It’s a wonderful thing that more and more individuals and families are opting to purchase organic foods as part of adopting a healthier lifestyle However, consumers should shop carefully to avoid paying too much for their natural groceries

When organic food products first came on the market, they were cost prohibitive for many families However, times have changed in this respect Consumers no longer need to visit specialty stores to make their purchases, and organic produce is often sold right along traditionally grown fruits and vegetables in standard supermarkets

In many places, the price of organic produce is not much different than the others’! But buyers still need to be careful to make sure they are not paying too much for their healthier lifestyles

– If you live in an area where organics are not readily available, look for co-ops and other venues to obtain the items you are looking for You can easily do internet searches to find suppliers who live near you Nowadays, organic is just not as difficult to find as it used to be Look around!

– Enjoy fruits and vegetables during your state’s growing season by shopping at your local farmer’s market Vitamins and flavors are lost in transit, even for organics Eating an apple right from a local tree guarantees that it will be chock full of nutrients and will taste terrific If you buy when local growers have lots of produce available, your costs will be low Can and otherwise preserve these fruits and vegetables at the peak of the season so that you can enjoy local goodness frugally for the rest of the year

– Many people don’t realize that they can also purchase organic meats at their local farmers’ markets Eating natural meat can make a great difference in your family’s health since you will be avoiding harmful chemicals and additives that are often used by supermarket suppliers Animals raised naturally are not susceptible to Mad Cow Disease and other hazards that have been in the news lately Look for quality and reliable natural meat growers online when your farmer’s market is no longer open

– Buying in bulk is as economical for organic foods as it is for any other items Look for sales on legumes and grains that come in big barrels and stock up Just make sure that you store such items properly when you get home so that they will be good when you need them

Good for you for wanting to eat healthy and be strong; just be sure you are looking out for your wallet as well as your body and mind!

For the very highest quality in organic natural meat, contact the good folks at Niman Ranch (http://www.nimanranch.com/organic-meat). Art Gib is a freelance writer.

Author : Don Alexander

In the present condition, you can no longer survive a single day without encountering pollution At work, you may not at all be so sure of the cleanliness of the water you drink or of the food you eat When dealing with people, you can hardly get away from air pollution, be it from smokers, all sorts of sprays or from the exhaust of vehicles This greatly affects the health in one way or another Don’t be so sure that when your body does not visibly react, it’s alright

For these reasons, detoxification is necessary in order to keep a healthy body which also results to healthy mind and healthy relationship with people

Our body has its own means of healing and detoxifying However, when pollutants that enter our body had been accumulated more than the capacity of self cleansing, we are giving our inside mechanisms a hard time Then the tissues are stressed and therefore lead to malfunction And because they are weakened, the cleansing process is also affected

We definitely want a clean body But we also need to help our system in regulating the body processes However, you should not wait for your body organs to be stressed out and overworked before doing something In times when the body lacks the command to keep the systems working, the person must supplement The 5-day detox plan will do a great help in keeping the body systems at work The 5-day detox plan will rejuvenate the body as well as the spirit, keeping it clean and toned

Detoxification diet is a part of the 5-day detox plan During the period of detoxification, certain foods are avoided Your meals consist mostly of fresh fruits and green, leafy vegetables Fats, oil, preservatives and food additives are a big no when undergoing the process of detoxification Also, meat should be kept off because they are hard to digest For a day or two, eating meat in any form is dropped off from the diet

Ideal foods that can be part of your diet are as follow: garlic, broccoli, beets, and beans or nuts Only fresh fruit extracts can be taken as beverages except for grapefruit And since water is a universal solvent, six to eight glasses of this should be recommended daily Water is also a major factor in the detoxification process It flushes out the toxins in the forms of perspiration, urine, or stool Although you seem to eat less when detoxifying, you are assured that you will not starve, and ironically, you will even boost your stamina It is because your intake is limited only to foods which are healthy and are good to the digestive system

Detoxification plan should be done at least quarterly To ensure that you get an efficient one, it will be best to consult a nutritionist or a professional You should also seek for a doctor’s advice to ensure that what you will do is a detoxification and not addition of toxins to your body

Through the process of detoxification, the toxins are flushed out in your body and a new set of energy is supplied to the body providing you both physical and mental alertness

Cleanliness should be maintained not only in the outside, but more so in the inside

Don Alexander, helping you get healthy nutrition to your whole family To learn more
about this topic Don recommends you visit http://www.vanitheomnigirl.com

Author : Art Gib

Statistics show that over two thirds of the millions of cattle slaughtered for beef each year in this country are injected with artificial hormones! Mass production of animals, usually in inhumane crowded living conditions, to meet the needs of a hungry nation is the excuse these growers give for subjecting us to these unnatural additives

They want to make the cattle grow faster, grow fatter, and produce more meat for market and more profits for the farmers In the case of dairy cows, giving them an injection of the engineered hormone rBHG increases their milk production

But how may these artificial chemicals affect our families’ health? The most worrisome effect is that monkeying around with animal hormones may cause an imbalance in the hormones of humans who consume beef products Traces of rBHG found in milk, as well as the six other commonly used beef additives left over in red meats are suspected to cause early onset puberty in young girls This unnatural development is thought to great increase the young ladies’ chances of developing breast and other forms of cancer

The most vulnerable members of our society such as children, pregnant women, and unborn babies are thought to be most susceptible to the negative effects of artificial hormones Some scientists have even linked the increase in twin births to greater ingestion of hormones, and the chemicals have been linked in other studies to the development of prostate and colon cancer

With the health threat caused by artificial hormones, excessive use of antibiotics, and other chemicals in beef production, what can we do to protect our families?

The simplest answer would be to adopt a vegetarian lifestyle and forego meats and other dairy products For most families, though, eating meat and dairy is an integral part of a nutritious and pleasurable diet There are alternatives out there for people who are seeking safer and healthier sources of beef

Take the time to seek out and purchase organically produced meats The cattle produced on organic farms are never injected with hormones of any kind, and antibiotic use is restricted to sick animals only These animals are grazed in pastures, are given natural feed, and are allowed to grow and develop the old fashioned way The result is leaner, healthier, juicier, and tastier all natural meat that travels quickly and safely from field to table

If natural organic meats are not readily available in your area, there are farmers who maintain websites and can ship meat right to your doorstep in vacuum packed containers It takes a little more time to find and purchase organically grown beef, but the benefits to you and your family makes it well worth the effort

For the very best in organically produced beef online, or if you are seeking high quality steaks online, contact the good folks at Niman Ranch. Art Gib is a freelance writer.

Author : Shaun Parker

Most people are fed up with hearing doctors on day-time television programmes stating how important it is to drink the correct amount of water each day, and adverts for water filters, mineral waters and the like

And many people believe mineral water is a fad and see no need to spend money on anything other than good old British tap water, which is no bad thing given that some areas of Britain have some of the purest tap water in the world But, chlorinated tap water can kill off healthy bacteria in the body which can weaken your immune system This is not beneficial especially as more and more illnesses and diseases are being spread across the world

Bottled mineral water can often be an expensive alternative, which is why it is important for healthy water to be readily available, especially in the workplace Water coolers are becoming more popular in offices around the world as businesses realise the importance of a rehydrated workforce, given that even very mild dehydration can have a big effect upon concentration levels This is obvious when you consider the fact that water makes up approximately 70 percent of your body weight

It is so important to keep rehydrated each day as during a given day your body loses water in many different ways such as breathing, sweating, urinating and number twos, and depending on various factors the amount of water required for a healthily working body can differentiate

In order to avoid dehydration it is important to drink water before, after and sometimes during physical activity Exactly how much extra water your body requires during exercise depends upon the amount that your body perspires and how rigorous the exercise is

The climate of the environment with which you spend your days is a factor on your water intake also Working in a humid office can be unpleasant and there’s nothing better than a glass of chilled water to quench your thirst That’s why it is imperative that you have access to cold water at all times, especially during the afternoon when the day is at its hottest Most offices these days have water coolers installed, providing cool filtered water at the touch of a button

Staying hydrated is also important during the winter, which can be harder to gauge as you tend not to feel thirsty when in colder conditions than in humid surroundings But heated areas cause your skin to perspire without you noticing You shouldn’t wait until you’re actually thirsty as your body can be slightly dehydrated by that point, so it is a safe bet to drink water regularly throughout the day and with each meal

Also when you wrap up warm to walk to work, then arrive into a heated office and take off your layers, your body will perspire when adapting to the temperature of the office And if you have a cold or a virus on the way that’s a sure sign for you to increase your water intake

Water coolers up and down the country should be getting more use in the winter than they do! The Food Standards Agency suggests that UK residents should drink around 1 5 to 2 litres of water each and every day, but you should review this depending on how physically active you are So remember to keep topping up your glass at the water cooler!

Shaun Parker is a leading health expert with many years of experience in the diet and fitness industry. Find out more about water coolers at http://www.pure-watercoolers.co.uk

Author : Art Gib

Many Americans are trying to live an organic lifestyle in order to have healthier families and help the environment Some people may want to use organic goods, but don’t know where to begin or what to look for There are many ways to easily increase the use of natural products in our homes Here are some ideas for you and your family to consider

– Foods Choosing organic groceries as much as possible can make a real difference to both your health and the environment The increased use of naturally produced meats and produce has meant that the acreage of organic farmland has more than doubled in just the last three years alone! You can help keep the good news going by doing your part

Choosing natural meat products such as beef will virtually eliminate the influence of artificial hormones on your family’s health Mad Cow Disease has been linked to the use of animal protein-based feed in livestock; organically raised cattle eat greens from fields and organically grown feeds and are never given unnatural animal products to eat

Hormones in milk may cause early onset puberty in girls and other health issues: choose organic and you won’t have to worry about artificially created problems Natural beef and dairy products also taste much better!

Potatoes are the number one consumed vegetable in our nation If you switch to organic potatoes, you will not only reap the health benefits of not consuming pesticides, you will also be a catalyst for increased natural farmlands If demand for organic potatoes increases, more chemical-free fields will be set aside to grow them, and this can only mean good news for our delicate earth and streams

As for fruits, apples are one of the most pesticide-contaminated foods out there These chemicals have been linked to decreased intelligence and problems with attention in children, and other health issues for adults Organically grown apples and other fruit are chock full of nutritious vitamins and fiber, and one of these a day may indeed keep the doctor away

– Choose organic skin care and other personal products Women literally put hundreds of synthetic chemicals a day on their bodies! Some skin conditions such as acne, psoriasis, eczema, itchy rashes, and allergic reactions are directly linked to these chemicals

Making the switch to natural products will contribute to more beautiful and healthy hair and skin; most of these goods also come in environmentally friendly packaging

Simply switching to organic foods and health care products is a good place as you try to start living a more natural life Begin slowly and gradually add more green practices to your household as you get used to organic living and become more informed You and your family will reap the benefits of living more organically, and so will the planet

You can easily get high quality organically grown steaks online or purchase other natural meats from Niman Ranch. Art Gib is a freelance writer.

Author : Art Gib

Holistic health regimens have enjoyed a resurgence in popularity in recent years “Whole” wellness of the body, mind and spirit are emphasized, and the focus is on achieving balance among these three parts which make up each human being People who adhere to this belief system and philosophy are committed to eating a nutritious, natural diet; using organic foods, then, is essential to maintaining good health

Because our bodies are composed of structural, biochemical, and psychological components, all of which are interdependent, any disturbance to the balance of one area will have a profound effect on the others Diet and nutrition have a deep impact on our mental and physical health, and it is essential that we keep as many artificial agents out of our systems as possible

Most holistic experts recommend that people avoid the following: junk and processed food, those with additives and preservatives, sugar, caffeine, micro waved food, and genetically engineered food Genetically engineered food includes dairy and meat products that are not organically produced: they usually contain traces of artificial hormones and unnecessary vestiges of antibiotics

Eating organic foods should be the core of any holistic lifestyle There is no right or wrong diet: people’s needs are highly individualized For instance, although peanuts and organically grown milk and eggs are perfectly natural and contain no added chemicals, people often have severe allergic reactions to them nonetheless

Choosing organics is not a panacea for every physical sensitivity or ill: but it’s a great way to ensure we will not suffer additional ailments that are purely artificially induced by the foods we eat

Some people erroneously think that choosing to eat organically means becoming a vegetarian Nothing could be further from the truth Although some folks thrive on vegetarian or macrobiotic diets, others do not and must include meats in their daily intake in order to maintain good health and overall balance Organically grown beef and other meat products are not as hard to find as people think: they can be ordered fresh on the internet and delivered right to our doorsteps

If a person is just starting out trying to eat holistically, she should pay close attention to how her body reacts to certain foods and what combinations lead to the best overall energy and feeling of wellness It is best to eat foods in their natural state as much as possible: a whole apple instead of applesauce, for instance, in order to maximize nutrition and vitamin intake

Choosing organically grown foods whenever possible will contribute to better health and an appropriate balance between body, mind, and spirit

If you want the best quality naturally grown premium beef or other types of organic meat delivered right to your door, contact Niman Ranch. Art Gib is a freelance writer.