Source naturals Carbohydrate Blocker contains Phase 2 white kidney bean extract. Phase 2 works by slowing down the digestion of starch by inhibiting alpha-amylase, an enzyme that breaks down starch to be more fully absorbed by the body. Carbohydrate Blocker may help support weight loss when used in conjunction with the Maximum Metabolism Weight Loss Plan (included). (These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.)

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During the past decades, intensive collaborative research in the fields of chronic and acute inflammatory disorders has resulted in a better understanding of the pathophysiology and diagnosis of these diseases. Modern therapeutic approaches remain unsatisfactory and shock, sepsis and multiple organ failure (MOF) are still a great challenge in intensive care medicine. Furthermore, treatment of inflammatory diseases like rheumatoid arthritis, ulcerative colitis or psoriasis represents an unresolved problem as well. Many factors contribute to the complex course of inflammatory reactions. Microbiological, immunological and toxic agents are able to initiate the inflammatory response by activating a variety of humoural and cellular mediators. In the early phase of inflammation interleukins and lipid-mediators are excessively released and play a crucial role in the pathogenesis of organ dysfunction. Cellular lipid membranes represent a dynamic high turnover barrier system, wh (more…)

Maximum Strength Phase 2 Carb Blocker contains a non-stimulant, all-natural nutritional ingredient that is derived from white kidney beans. Phase 2 has been clinically and scientifically proven to neutralize starch, found in your favorite food

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Liquid Soft-Gel Carb Blocker contains white kidney bean extract, a key ingredient which has been clinically researched for its ability to slow the breakdown of starchy carbohydrates by decreasing the activity of the enzyme alpha-amylase (amylase).* Starc

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Nowadays, there are so many weight loss products on the market it can be difficult to determine whether it works to help you lose weight. One such category of weight loss supplements is carb blockers.

So do carb blockers really work?

Carb blockers are really gaining momentum as people are now ready to give them a try to combat with their weight problems. However, the question that most of these people do ask is about the functionality of these carb blockers.

Carb blockers work by blocking carbohydrates from being absorbed by your body. Carbohydrates are one of the important components that our body needs to perform optimally. It is found in starchy products such as flour, rice, bread and cakes.

Our body converts these carbohydrates in sugar or glucose. However, foods containing starch are considered to be complex carbohydrates and when they are not being used, it is stored in your body as fat deposits.

These days, we consume far more carbohydrates than we expend so there’s the reason why so many people are obese or overweight. Carb Blockers such as Dietrine phrase 2 carb blocker pills will stop carbohydrates from being turned into fat. It helps to neutralize the digestive enzyme alpha amylase that is responsible for converting starch into glucose.

The carbohydrates are then safely pass out of your body as waste. Recently studies have shown that phrase 2 carb blockers can help obese or overweight patients lose nearly half a pound per week or 200% more than those on placebo.

Another important advantage is that phrase 2 blockers are natural and dervived from white kidney beans, so they have very little side effects compared to traditional weight loss medicine.

If you have a sweet tooth and likes to eat cakes and pasta, a phrase 2 carb blocker can help you stay healthy and still enjoy the great foods.
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Most of us have heard that antioxidant vitamins have many health benefits and can even prevent cancer. But getting the correct intake of antioxidants every day as not as simple as eating your fruits and veggies regularly. Find out how to take the most advantage of antioxidants in everyday life and to stay younger and healthier.
Cancer can affect anybody, and despite all the cancer research there is still no real cure for it. That is why it is so important for everybody, to take some preventive measures against cancer. The best way to prevent cancer is to include antioxidant vitamins into your everyday diet.
We all know how bad free radicals can be for our health. But what are they? To put it simply, free radicals are particles that allow extra oxygen into human cells, which causes the cells to break. Antioxidant vitamins can stop this distractive process.
Antioxidant vitamins rich foods
All doctors recommend including a variety of fruits and vegetables into your diet. These bring many benefits to your health, being low in fat and high in fiber. But they are also very rich in antioxidants. Brightly colored vegetables and fruits contain the most antioxidants. So including beetroot, carrots and red capsicum in your everyday menu, would serve you a reasonable amount of antioxidants.
Here are foods with highest content of antioxidants
- cherries,
- blackberry,
- strawberry,
- blueberry,
- red grape
- walnuts
- sunflower seeds
- ginger
- spices
- green tea
- coffee without milk
Common vitamins like Vitamin A, Vitamin C and Vitamin E are all powerful antioxidants, so all fruits rich in these vitamins should be included. But there are many more, for example red wine and red grape contains Reservatrol, an important antioxidant. Another great antioxidant Flavonoid can be found in green tea. So, the most sensible thing to do is to include a wide variety of different fruits, vegetables and berries in your diet. Berries are particularly good, because they all contain large quantities of antioxidant vitamins.
And there is one more source of antioxidants, a food that is usually on a “bad for you” list – chocolate. But it has to be dark chocolate; milk chocolate doesn’t have antioxidant properties. When you eat chocolate, or any antioxidant food, avoid drinking milk at the same time. Milk significantly reduces the effect of antioxidants.
Antioxidant vitamin supplements – are they any good?
Getting vitamins and antioxidants from natural sources is of cause the best. However, with our busy lives many people can’t eat as much fresh produce as they would like. Also bear in mind that when you buy vegetables and fruits during winter months, their antioxidant value is very low. Most vitamins are easily destroyed by light and storage, so tomatoes that are sold in a supermarket in December give you almost no health benefits, even though in general a tomato is considered a good source of antioxidants.
In this case antioxidant supplements can be beneficial. There are plenty of vitamins and dietary supplements on the market. Some of them are specifically marketed as “antioxidant supplements” others are just a variety of vitamins. Many multivitamins contains 100% of all essential vitamins for your health. Also remember, that Vitamin C is an antioxidant, and multivitamins usually don’t contain enough of Vitamin C. So it makes since to take additional Vitamin C supplements.
Whether or not vitamin supplements are as good for you as antioxidants from natural sources is debatable. Some doctors say that by taking antioxidant supplements you can meet most of your antioxidant needs. Others argue that supplements are not as beneficial as vitamins you get from food.
The problem is that vitamins in a pill are not as easily absorbed by our bodies as nutrients we get from food. So eating mostly fast food and taking antioxidant vitamin supplements to compensate is not such a good idea after all.
You can also get natural antioxidant supplements, like grape seed extract. These are absorbed better, than synthetic vitamins.
More health benefits of antioxidants
The best you can do for yourself is to include antioxidant rich foods in your diet and take antioxidants supplements if you feel that you need additional antioxidant boost. But only take quality antioxidant supplements, when it comes to vitamins they are not the same. Find out what other antioxidant vitamin supplements are essential to your health. Tatyana Turner publishes an online health magazine Antioxidants 4 Health Guide where you can find reviews of best antioxidant supplementsfind public records

Meet the “New-trients”
Today’s consumers are witnessing a new era in how foods are identified. New nutrients, not commonly understood for their health benefits, seem to be popping up on our grocer’s shelves every day. Omega fatty acids, newly defined sources of dietary fiber, and antioxidant phytochemicals are examples of healthful plant elements that are creeping into public media reports and water-cooler debates.
Laboratory and preliminary human clinical studies are revealing anti-disease properties of these “nutrients.” Extensive food and medical research underway presently will eventually translate the chemical properties into consumer understanding and terminology that we’ll grasp and use in everyday conversation.
With such potential significance to public health, the consumer education process should begin now in a way that people, from teenagers to grandparents, can readily understand antioxidants as easily as we now understand calories, carbohydrates, fat percentage, and vitamin C.
The scientific and regulatory bodies for food labeling have a great challenge ahead of them.
There are thousands of plant food sources with suspected health benefits with complicated chemical names that are unfamiliar and can be intimidating. The challenge at hand is to decipher this blizzard of names and to promote better nutrition for our families and for ourselves.
Why Antioxidants?
The beneficial antioxidant chemicals that we get from colorful plant foods represent our best defense against threatening oxidants. While oxidative stress is a normal part of cellular metabolism that occurs even in healthy people, left unchecked, it can lead to damage that accumulates with age.
Normally, oxidative species or “free radicals” are neutralized by antioxidant enzymes and food-derived antioxidants. However, the following circumstances can cause an imbalanced oxidant-antioxidant relationship that allows oxidative stress to go unopposed.
• Contamination by environmental conditions like pollution, radiation, cigarette smoke and herbicides
• Normal aging
• Poor diets that lack essential nutrients and phytochemicals
The result of this imbalance is cell and tissue damage that could lead to diseases like:
• Cancer
• Hypertension
• Diabetes
• Chronic inflammation
• Neuronal degeneration like Alzheimer’s disease
The Color Code for Antioxidants
Over the past five years, we have begun a valuable process for recognizing plant food antioxidant qualities by groupings of color—The Color Code, as written in two books entitled The Color Code and What Color is Your Diet? (publication information below).
The following is a summary of those color guides for antioxidants, and an example of how we can begin to classify and categorize the different antioxidants into the food color code.
Summary of the Color Code
This is a general scheme of example foods that can fit into each color class. Keep in mind that there are no firm lines between the classes, which allows for overlap.
1. Red – tomato, pink grapefruit, watermelon
2. Blue/Red/Purple/Black (BRPB) – blueberry, cherry, prune, blackberry
3. Orange/Yellow – carrot, pumpkin, orange, papaya
4. Green – broccoli, kale, spinach, pea
5. White – garlic, onion, cabbage, turnip
6. Brown/Gray – spices, nuts, seeds, endogenous sources
How to Apply the Color Code
Here’s a general breakdown of the color groups that have food chemicals with antioxidant qualities:
1.Enzymes (Brown/Gray)
A protein substance with a name ending in “ase”, enzymes stimulate biochemical reactions in living cells and help form new compounds that, in this case, would serve antioxidant functions.
Members of this enzyme class of antioxidants include:
• Superoxide dismutase
• Catalases
• Reductases
• Peroxidases
• Transferases
2.Vitamins (Brown/Gray)
Most consumers would already recognize the three main antioxidant vitamins—A, C and E—that are derived from food and supplements common to the public. Vitamins A and E are fat-soluble, providing antioxidant protection in cell structures like the outer membrane and inner nuclear organelles. Vitamin C dissolves readily in body water compartments, so it is well distributed in the body. Of particular note is the important role of vitamin C in protecting vitamins A and E from damaging oxidative free radicals.
3.Phenolics (BRPB)
With more than 8,000 individual chemicals that serve plants as pigments, the phenolics (also called phenols or polyphenols) are water-soluble acids that not only give plants colors, but also differentiate scents, tastes, and bitterness. The large class of phenolics (called flavonoids) is often mentioned in current public media. Quercetin, kaempferol and peonidin are examples of flavonoids that have been in the news recently.
4.Carotenoids (Orange/Yellow, Red)
A fat-soluble group of more than 600 individual chemicals, the carotenoids (e.g., beta-carotene, lycopene, lutein and zeaxanthin “zee-a-zan-thin”) are especially powerful antioxidants. Due to their chemical structure, they are an excellent source of electrons that are aggressively sought by oxidative free radicals. A carotenoid molecule donates electrons to a free radical, sacrificing itself in antioxidant defense. Terpenes and xanthophylls are included in this class.
5.Hormones (Brown/Gray)
A growing field of medical research is identifying normal hormones typically described with cell-to-cell messaging roles in the body as having antioxidant functions. Presently only a few hormones have this identified property such as melatonin, estradiol and insulin, but future research will likely unravel similar functions for the dozens of hormones known in human physiology.
6.Minerals (All colors)
Minerals have elements that enable enzyme activity. Selenium, zinc, manganese, magnesium and copper are minerals involved in hundreds of antioxidant roles in the body.
7.Glutathione (Brown/Gray)
Probably the human body’s single most important native antioxidant, glutathione is a water-soluble molecule synthesized from food-derived amino acids. It also depends on lipoic acid (below) for synthesis.
8.Lipid effectors (Orange/Yellow)
Lipoic acid is perhaps the “perfect” antioxidant because it is a small powerful molecule that dissolves readily both in fatty layers of cells and in water – the only antioxidant to do this. Other lipid oriented antioxidants include omega fatty acids, tocopherols (like vitamin E), phytosterols, perillyl alcohol and essential oils such as limonene.
9.Saponins, steroids and stilbenes (Green, BRPB)
Related in this discussion only by their common first letter “s”, this group has established antioxidant functions and includes some well-known chemicals such as resveratrol (a stilbene of red wine and dark grapes), brassinosteroid (the growth regulator of plants) and saponin (the waxy covering on plant leaves).
10.Sulfur-containing chemicals (Green, White)
Including organosulfides, tri and diallyl sulfides and sulforaphane, this group from plants like broccoli and cabbage has been shown to have properties affecting antioxidant enzyme activity, inflammatory mediators and tumor growth.
Proposing an Antioxidant Nomenclature
Just as vitamins have been given a nominal identity (Vitamin A, B, C…etc) so too should we refer to antioxidants. This is a new system not yet formally proposed to any regulatory authority or scientific body. Classification of antioxidants must undergo the scrutiny, revision and adoption by scientists, industry and government to be acceptable for food label use in the public.
Here is the proposed breakdown:
1. Antioxidant C – carotenoids
2. Antioxidant E – enzymes
3. Antioxidant G – glutathione
4. Antioxidant H – hormones
5. Antioxidant L – lipid-associated chemicals
6. Antioxidant M – minerals
7. Antioxidant P – phenolics
8. Antioxidant S – saponins, steroids, stilbenes, sulfurs
9. Antioxidant V – vitamins
Over time, the public must feel these proposed antioxidant classes are informative and practical for understanding antioxidants and choosing preferred foods. Time will tell, but this list gives us a simple working structure to get a handle on naming antioxidants.
Reading
* Heber D. What Color Is Your Diet? HarperCollins, New York, 2001.
* Joseph JA, Nadeau DA, Underwood A. The Color Code, Hyperion, New York, 2002.
* Lee J, Koo N, Min DB. Reactive oxygen species, aging, and antioxidative nutraceuticals. Compreh. Rev. Food Sci. Food Safety 3:21-33, 2004.
Copyright 2006 Berry Health Inc. Dr. Paul Gross is a scientist and expert on cardiovascular and brain physiology. A published researcher, Gross recently completed a book on the Chinese wolfberry and has begun another on antioxidant berries. Gross is founder of Berry Health Inc, a developer of nutritional, berry-based supplements. For more information, visit http://www.berrywiSEOnline.com

You’ve been deceived into thinking that saturated fats are bad for you, but let’s look at some facts below…

by Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer

I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health “experts”, and the mass media.

To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.

On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.

In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes.  Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.

I cringe every time I hear so called “health experts” recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases.  Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.

All three basic macronutrients serve important functions for a lean, healthy, and disease-free body.  As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.

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For example, if these so called "health experts" that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?

Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?

Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases? What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?

These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts fat intake.

Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.

Take note that I’m not recommending following a super high fat diet. Active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don’t need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose weight (depending on your goals).

Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:

The Healthy Fatty Food Choices:

• Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat.  Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
• Extra virgin olive oil:  Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
• Dark, bittersweet chocolate (>70% cocoa):  The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
• Avocados or guacamole:  The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
• High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.:  Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3.
• Nuts (any and all – walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead , choose raw or dry roasted nuts.
• Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds):  All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad.  If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
• The fat in organically raised, free-range animals:  This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I’ve found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it’s very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.

The Deadly Fatty Foods:

• Hydrogenated oils (trans fats):  These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
• Refined oils:  Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say “virgin” or “cold expeller pressed”). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
• Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn’t even pass as real food in my opinion!
• Homogenized milk fat – Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products.  Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you.  Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.

I hope this article has shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.

A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Abs”.  Give it a try and you won’t be disappointed!

Your Cardio Workouts may not be helping you unless you incorporate a high range of heart rate shifts in your training

By Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist

Are you a cardio junkie? Everyone seems to think that “cardio” is the best way to get in shape and lose body fat.  I’m going to show you with this article why I disagree!

It is quite common to hear fitness pros, doctors, and other health professionals prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations go something like this:

“Perform 30-60 minutes of steady pace cardio 3-5 times/week maintaining your heart rate at a moderate level”

Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training.

This tendency can be seen throughout nature as most animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery.

To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

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Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.

Highly variable cyclic training

On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors.

On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it.  Think about it this way… Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio exercise is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.

Sports Workouts and Sprinting

There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a higher range than just steady walking or jogging.

Doing swimming workouts in a variable intensity fashion may also be more beneficial than just swimming for a long duration at the same speed.  Same goes for bicycling — that is why mountain biking, which involves extreme ups and downs at various intensity levels may also be more beneficial than just a long flat steady pace bike ride.

One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints.  Wind sprints can be done by sprinting at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next sprint. 6-12 total sprint intervals is usually a very challenging workout for most people.

In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog

Interval 1 – run at 8.0 mi/hr for 1 minute
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes
Interval 3 – run at 10.0 mi/hr for 1 minute
Interval 4 – walk at 4.0 mi/hr for 1.5 minutes

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

Also, don’t overlook other great ways to incorporate variable intensity cardio training by using a jump rope, a rowing machine, or even outdoor hill running.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

Full-body strategically-designed resistance training programs along with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in my book The Truth About Six Pack Abs. If you’re serious about getting lean for good, this book is a must-read.

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