In This Issue: “FEED IT, BUILD IT!”
Bits and Pieces: Superfoods
Training Tip: Stretch For More Strength
“Special Offer”: FREE Carb Blockers (a
$39.97 value) with purchase*
Bits and
Pieces: Superfoods
“Bits and Pieces” provides important information on
various topics aimed at living a happier, healthier life.
Do Your
Body a World of Good...
It’s a shame that many superfoods never see the inside of
a shopping cart. Some you’ve never developed an appetite for, and others you’ve
simply forgotten about. Any way you slice it, antioxidants are the key.
·
The science
is clear: plant foods are good for you. And the credit often goes to chemicals
they produce called antioxidants. Just as the name suggests, antioxidants help
protect your cells against oxidation. Think of oxidation as rust. This rust is
caused by free radicals, which are unstable oxygen atoms that attack your
cells, inducing DNA damage that leads to cancer. Thankfully, antioxidants help
stabilize free radicals, which keeps the rogue atoms from harming your cells.
So, by eating more antioxidant-rich foods, you’ll boost the amount of the
disease-fighting chemicals floating in your bloodstream. The result: every bite
fortifies your body with all-natural preventive medicine.
1.
Beets: Think of beets as red spinach. This
crimson vegetable is one of the best sources of both folate and betaine. These
two nutrients work together to lower your blood levels of homocysteine, an
inflammatory compound that can damage your arteries and increase your risk of
heart disease. Plus, the natural pigments – called betacyanins –
that give beets their color have been proven to be effective cancer fighting
agents. Knowing that heat will decrease their antioxidant power, eat beets
fresh and raw (not from a jar). One idea is simply to wash and peel one beet,
and then grate it on the widest blade of a box grader. Toss with 1 tablespoon
of olive oil and the juice of half a lemon…enjoy!
2.
Cabbage: One cup of chopped cabbage has just 22
calories, and it’s loaded with valuable nutrients. At the top of the list is
sulforaphane, a chemical that increases your body’s production of enzymes that
disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists
determined that sulforaphane boosts your levels of these cancer-fighting
enzymes higher than any other plant chemical. Quick and easy ideas for eating
cabbage include on your sandwich, for a satisfying crunch, or chop a handful
for a topping to your salad. Various forms of slaw are always a hit.
3.
Guava: This obscure tropical fruit has a higher
concentration of lycopened – an antioxidant that fights prostate cancer
– than any other plant food, including tomatoes and watermelon. Moreover,
1 cup of guava provides 688 milligrams (mg) of potassium, which is 63% more
than you’ll find in a medium banana. This fruit is also a great source for
fiber, with almost 9 grams (g) in every cup. Ok, go for it…that’s the way to
eat a guava. The entire fruit is edible and nutritious – from the rind to
the seeds! You may be surprised that the rind alone has more vitamin C than
you’ll find in the flesh of an orange.
4.
Swiss
Chard: Hidden in the
leafy-greens cooler of your market, you’ll find this slightly bitter, salty
vegetable, which is actually native to the Mediterranean. A half cup provides a
huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant
chemicals, known as carotenoids, protect your retinas from the damage of aging,
according to Harvard researchers. That’s because both nutrients, which are
actually pigments, appear to accumulate in your retinas, where they absorb the
type of shortwave light rays that can damage your eyes. To eat, remember this
vegetable is a tasty companion to steaks and chicken, and it also works great
as a bed for pan-seared fish. Another idea is to chop the leaves and stems.
Heat a tablespoon of olive oil in a large sauté’ pan or wok, and add two garlic
cloves that you’ve peeled and lightly crushed. When the oil smokes lightly, add
the Swiss Chard. Sauté’ for 5 to 7 minutes, until the leaves wilt and the stems
are tender. Remove the garlic cloves and season the chard with a small amount
of salt and pepper.
5.
Cinnamon: This old-world spice helps control your
blood sugar, which influences your risk of heart disease. In fact, USDA
researchers found that people with type-2 diabetes who consumed 1g of cinnamon
a day for 6 weeks (about ¼ teaspoon each day) significantly reduced not
only their blood sugar but also their triglycerides and LDL (bad) cholesterol.
Credit the spice’s active ingredients, methlhydroxychalcone polymers, which
increase your cells’ ability to metabolize sugar by up to 20 times. This is an
easy foodstuff to consume…simply sprinkle the golden brown spice in your
protein shake, on your oatmeal, or in your batter for pancakes or French toast.
Training
Tip: Stretch For More Strength
Can you touch your toes while keeping your legs
straight? If not, don’t assume that tight hamstrings are the culprit. You may
feel most of the tightness in this area, however, the problem could be
elsewhere along your backside; from the top of your head all the way to your
toes.
· Poor
flexibility actually inhibits your ability to build muscle and makes you more
susceptible to injuries, especially those involving your lower back. Although
we normally think of muscles in specific groups, such as “biceps and triceps”
and “hamstrings and quadriceps,” the reality is that a thin film of connective
tissue called fascia surrounds every bone, organ and muscle like a big sheet of
plastic wrap! The fascia unites seemingly separate muscle groups, causing them
to function together.
·
One of the best examples of this is the
“superficial back line,” a chain of fascia-linked muscles that run from the top
or your head, down your back, and all the way to your toes. The fascia ties
these muscles together in such a way that if one muscle is stiff, it can limit
movement at any joint up or down the chain. So, if you can’t touch your toes,
the limiting factor could be the muscles of your lower back, your hamstrings,
in your calves, or even on the bottom of your feet. A quick 3-minute
flexibility plan, designed to loosen your tight spots with simple stretches you
can perform anywhere, includes this simple 4-step program:
1.
Loosen
Your Back: The Erector Spinea
are the back muscles that run from the top of your spine down to your tailbone.
By performing the Camel-Cat, you can lessen the stiffness in this area. How
to do it…Get down on all
fours, with your hands directly under your shoulders, and your knees directly
below your hips. To create the hump of a camel, round your back by pushing it
upward. Pause for one count, then push your lower back toward the floor to
create the arched position of a cat. That’s one repetition. Repeat for 10 reps,
then stand and slowly reach for your toes. Feeling more limber? Time to move on
to Step 2.
2.
Loosen
your Hips: This exercise
stretches your hip muscles – the Glutes and Hamstrings – while
removing tension from your calves, the next link in the chain. This exercise is
called the Hip Hinge With Heels Elevated. How to do it…Place your heels on a 25-pound weight
plate or 2x4. Maintaining the natural curve in your lower back, bend forward at
your hips and reach for your toes. Pause for one count, and then raise your
torso back to the start. Do 10 reps, step off and, again, slowly reach for your
toes. You will notice a loosening of the chain…move on to Step 3.
3.
Loosen
your Calves: A slight tweak
to Step 2 will allow you to move the tension from your hips to your Achilles
Tendons and Gastrocnemii (calf muscles). This step, called the Hip Hinge
With Toes Elevated, will produce the most dramatic results. How to do it…Place the balls of your feet on a 25
pound weight plate or 2x4, and perform the same movement as in Step 2, again
completing 10 reps. Then try touching your toes again. You are definitely
getting there…move on to Step 4.
4.
Loosen
your soles: Most people don’t
realize that they have muscles on the bottom of their feet. They’re called Toe
Flexors, and they influence the flexibility of your entire lower body. Prepare
to be amazed! This step is simply called the Tennis-ball Foot Roll. How
to do it…While standing,
roll the bottom of your bare foot over a tennis ball. Work your entire sole
over the ball for 60 seconds, and repeat with your other foot (for obvious
reasons, it’s not recommended to attempt both feet at once!). Start gently, and
slowly increase the amount of pressure on the ball. Now, try to touch your toes
one last time. Even better, right?
Overall, you should feel a vastly improved
stretching ability than before you started the 4-step program. Note that the
steps in which you achieved the most improvement indicate your tightest
muscles. These are the muscles you need to focus on, as they may be hindering
your fitness progress. This simple program allows you to diagnose and loosen
your tight spots, all the while benefiting and adding strength to your entire
“superficial back line.” You talk about a high return-on-investment…this
3-minute flexibility plan will pay you big dividends!
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