Best over-40 fat loss (for women)

From our friend Diana Keuilian:

As a woman, attempting to lose fat can be one of the most frustrating tasks--and one that evolves as we age. After the age of 40, and beyond, fat loss becomes even more difficult. (So I've heard, I'm still in my early 30's, so I have that to look forward to!)  

 

These facts were on my mind this past June, when I met a remarkable woman named Maureen, at a fitness conference in San Diego, CA. The first thing that I noticed about her was how incredibly fit and gracefully lean she was, despite being over 50. 

 

In fact, she seemed to me to have the body of someone 25 years younger than her 53 years! 

 

We got to chatting, and she told me about her adventures of living in Hawaii and of how she learned late in life how to eat and exercise in a way that gave her the body she'd always wanted. She shared a few of her favorite healthy recipes with me and we bonded over a common love for wholesome, flavorful food.  

 

Why am I sharing this story with you? Well, recently Maureen reached out to me to share that she had taken her passion for helping women over 40 achieve lean bodies, like hers, by putting together the same blueprint that she had used, so I wanted to share it with you. 

 

 With this blueprint you won't starve yourself or attempt an insane workout schedule. 

 

Maureen's system shows you exactly how to get thinner. 

 

 Just 7 of the great things about this blueprint are:

 

1.    You will not go hungry

 

You will get to eat an amazing volume of tasty food (we're not talking about celery sticks here), enjoy your favorite foods, and STILL lose fat 

 

2.   You will not have to figure out what to eat

 

You will get 45 pages of real-food recipes to take the guesswork out of eating 

 

3.   You  will enjoy eating to lose fat

 

The food actually tastes great (no low-fat cardboard here)! 

 

4.   You will be in and out of the kitchen quickly

 

All the recipes are simple, with all-natural ingredients 

 

Click here to learn how September can make you thinner. 

 

5.   You will keep your metabolism hot and feel extra energetic

 

Not only do these natural foods help you lose fat, they actually increase your metabolism! 

 

6.   You will never have to wonder how to exercise

 

The day-by-day, simple body weight exercise guide has photos of every move, so you don't have to wonder what to do or if you're doing it right 

 

7.   You will re-set your beliefs about yourself

 

Top-shelf coaching tools will help you create lasting habits so you can banish the words "go on a diet" from your vocabulary 

 

I'm so excited that Maureen put her passion to work in this fantastic program that is sure to help scores of women, just like her, achieve the results that they desire. Alright, I'm going back to the RHR Kitchen to create a few new recipes to share with you in the coming week :) Enjoy the rest of your weekend! 

 

Until next time...keep up your healthy cooking and eating! 

 

Happy Cooking :)

 

Diana Keuilian 

 

PS: If you're a woman over the age of 40 struggling with your weight, please check out Maureen's program. She's genuine and passionate about helping other women achieve the same body transformation that she did. And she lives in Hawaii, how cool is that?

 

Follow Real Healthy Recipes on: Facebook - YouTube - Twitter - Pinterest - Instagram

 

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Ten Reasons To Eat More Veggies And Fruits

Hey I have no problem stating the obvious! As long as it means a healthier, happier life for you! All US Sports Online Strength and Conditioning Programs come with our state-of-the-art nutritional planning software program. Click here to to get your program today!

Medical Tribune

The American Institute for Cancer Research, Washington, D.C., has compiled a list of "ten good reasons" to eat more vegetables and fruits. Topping the list is cancer prevention.

A report by AICR researchers on diet's role in the prevention of cancer estimates that eating at least five servings of vegetables and fruits each day could prevent up to 20 percent of all cancers.

Vegetables and fruits are rich in naturally occurring antioxidants - substances shown to provide protection against free-radicals (reactive substances that damage cells and initiate cancer) - and other phytochemicals that help to detoxify cancer-causing substances.

Number 2 on AICR's top ten list is to keep trim. Many vegetables contain 50 calories or fewer for a whole cup, while only five potato chips or one small cookie has the same number of calories. If you satisfy your appetite with hearty servings of vegetables and fruits, hunger won't be a problem and you will eat smaller portions of higher-calorie meats and desserts.

Prevent heart disease is number 3. Eating more vegetables and fruits - while cutting back on meat and dairy - can help you limit heart-damaging saturated fat and cholesterol in your diet. The antioxidants and certain other phytochemicals in these foods also help prevent fatty deposits from forming in blood vessels. Vegetables and fruits supply soluble fiber, which helps lower blood cholesterol. They also provide folate, a B vitamin that helps lower blood levels of homocysteine, high levels of which are a risk factor for heart disease.

Benefit number 4 of veggies and fruits is they lower blood pressure levels. Many people think blood pressure can be controlled only through eating a low-salt diet and controlling weight. Yet several studies in which people followed a high vegetable and fruit diet achieved a significant drop in blood pressure. How? Researchers believe potassium and magnesium in these foods should be credited.

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Prevent stroke is number 5. Results of recent studies suggest that diets high in vegetables and fruits can decrease the risk of stroke by up to 25 percent. The boost in potassium they provide may be responsible, as well as the antioxidants and other phytochemicals they contain.

Eye protection is number 6. Eating more vegetables and fruits may lower your risk for two of the most common causes of adult blindness: cataracts (which occur in almost half of all Americans over the age of 75) and macular degeneration. Scientists link this protection for the eyes with antioxidants like vitamin C and certain carotenoids.

Next is to avoid diverticulosis. One-third of people over the age of 50 and two-thirds of those over the age of 80 are estimated to have this intestinal disorder. Diverticulosis occurs when pressure in the intestine creates small pouches in the intestine wall, which can become inflamed and painful. The best defense against developing these pouches (diverticulae) is eating a high-fiber diet. Fruits, and especially vegetables, are major sources of the type of fiber considered to be most helpful.

Fruits and vegetables help avoid diabetes. Fruits and vegetables seem to raise blood sugar less than other foods that contain carbohydrates, and their fiber content slows the absorption of sugar into the blood. A gradual rise in blood sugar is more easily handled by the body than an abrupt rise.

Fruits and vegetables can also satisfy your sweet tooth. When you turn to fruit for a sweet taste and quick energy, you get an added boost - nutrition that works for you - instead of just "empty calories" found in sweets like candy bars and soft drinks.

Finally, "experience pure pleasure." Adding the vibrant colors of vegetables and fruits - the reds, oranges, purples, greens and yellows - can make any dish more visually appealing. Also, the diversity of textures and tastes of these foods will add interest and flavor to many meals. Experiment with new ways to prepare and season vegetables and fruits - and experience pure pleasure!

Copyright  Medical PressCorps News Service. All rights reserved.

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new pizza recipe!

Today I have a new, simple pizza recipe for you that the entire family will love. With the kids back in school, and life going full-speed-ahead, it's so important to have quick, wholesome and nutritious dinner recipes on hand that everyone will enjoy.

That was what motivated me to create my Family Friendly Fat Burning Meals Program. I had a need for nutritious recipes and meal plans that my family would actually eat, and not just push around on their plate.

This downloadable program has 110 family friendly fat burning recipes and a complete eight-week menu for you and your family that are easy to prepare and taste amazing!

Wholesome and fat burning meals can be just as delicious (if not MORE delicious) than what you had planned to serve for dinner tonight. Try it out tonight and see for yourself ---> Family Friendly Fat Burning Meals

And for pizza night, I just came up with a new, wholesome recipe. Get the recipe and watch the video here ---> Pepperoni Pizza Recipe

Until next time...keep up your healthy cooking and eating!

Happy Cooking :)

Diana Keuilian

Do your kids eat right? (From US Sports Strength and Conditioning News)

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body weight. 

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.
Read More...

A Complete Fitness Program

The basic components of a sound fitness program are below. Put these components into a progressive plan for maximum results. The trainers and coaches of US Sports Online Strength and Conditioning can  design and deliver your customized strength, cardiovascular, flexibility, and nutrition program complete and ready for you to implement in 24 hours or less. Click here and fill out the free fitness profile form to get started. And then prepare for fitness success!

-Nate

Types of Exercise

From John Hopkins Health

Fitness is most easily understood by examining its components--cardiovascular endurance, muscular strength, muscular endurance and flexibility.

Cardiovascular endurance is the body's ability to do large muscle work, i.e. moving the body over a period of time. This ability is dependent on the cardiovascular system's ability to pump blood and deliver oxygen through your body. Cardiovascular endurance should be a central component of your overall fitness program. Improving cardiovascular endurance increases your supply of oxygen and energy to your body. It also decreases your risk of heart disease, stroke, high blood pressure and other life-threatening diseases.

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When a heart is well-conditioned, it is like any other muscle--it becomes stronger and more efficient. A normal heart beats at a rate of approximately 70 beats per minute at rest or about 100,000 beats a day. The well-conditioned heart can actually beat as few as 40 times a minute at rest or approximately 50,000 beats per day. A well-conditioned heart conserves energy, and can supply oxygen-rich blood to the rest of the body with half the effort.

Strength is the ability of a muscle or group of muscles to exert an amount of force, typically in a one-time burst of effort. Weight-lifting (or "resistance training") is a classic example of strength-training because it increases muscle strength and mass, as well as bone strength, by placing more strain on muscles and bones than they are used to. When you lift weights, muscles are forced to meet that challenge by generating more force-generating proteins to feed the "fibers" that grow during exercise.

Most muscles have a combination of two types of fibers that are challenged during strength-training activities: Fast-twitch fibers provide the explosive force needed for weight-lifting or activities such as sprint racing. Slow-twitch fibers are for endurance, such as the ability for muscle to withstand fatigue. Most muscles have a 50-50 blend of fast-and slow-twitch fibers, but others have an advantage one way or the other. When you make muscles work harder, you actually tear these fibers. As they rebuild, they get stronger and bigger, resulting in harder, tighter and larger muscles.

Muscle Endurance is the ability to resist fatigue and continue to exercise over long periods of time. While strength-training is needed to maintain muscle strength, endurance training is required to achieve stamina. Muscular endurance is the ability of muscles to continue working strong without rest, such as the ability of a quarterback to throw long pass after pass.

Flexibility is the ability of joints and muscles to achieve a full range of motion. This results in the preventing injuries and helps keep your body feel comfortable after exercise. Despite popular opinion, there's no evidence that you should lose flexibility as you build muscle.

Unfortunately, there is truth that the natural aging process can rob you of muscular strength, endurance and flexibility--if you don't maintain them. That's why a regular fitness regimen becomes increasingly important as you age.

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Breakfast: The essential meal

No way around it. If you want to body to change nutritionally it will start with a healthy consistent breakfast. 

-Nate

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By Elizabeth Somer, R.D.

(WebMD) -- Your mother was right: Breakfast is the most important meal of the day. People who skip breakfast tend to struggle more with weight problems and suffer low energy later in the day when compared to those who take the time to eat.

If you're a seasoned breakfast skipper, change your ways and start eating breakfast -- even if you aren't hungry. It takes two to three weeks to reset the appetite clock. After that, you should notice a boost in energy and fewer problems with overeating later in the day.

breakfast?

The eight or more hour time span between dinner and breakfast is the longest span between any of the three meals of the day. In the hours since dinner, and even while sleeping, the body still needs fuel to keep the heart beating, nerves transmitting, eyes blinking and cells dividing. Much of that fuel comes from the readily available stores of glucose in the blood, liver and muscles.

By sunrise, the body is essentially in a fasting mode, with more than half of the body's glucose usually drained by morning and needing the jump-start that comes from eating a carbohydrate-rich meal. That first meal of the day literally breaks the fast.

Energy drop

If you skip breakfast, you might feel fine, full of energy and ready to go for the first few hours after you wake up. That burst of energy typically comes from a mind and body refreshed after a good night's sleep. But this initial burst of energy wears off as the morning's demands add stress to a body already running on empty.

If you allow even four hours to pass between meals, blood sugar levels drop, resulting in fatigue, poor concentration, irritability and lethargy. Double the time to eight or even 12 hours and you can imagine the energy-draining effects of failing to refuel.

By afternoon, even if you eat a relatively good lunch in an effort to boost lagging energy levels, it's difficult to regain an entire day's worth of energy that you would have had if you had taken five minutes to eat breakfast.

A breakfast primer

What should and shouldn't you eat for breakfast? Avoid high-sugar breakfasts, such as doughnuts and coffee, which provide a quick boost, but leave you feeling drowsy within a few hours. Instead, choose meals with a mix of protein and starch. This will help you to maintain blood sugar levels throughout the morning.

Some good morning choices include:

-Whole-grain cereal and milk

-An English muffin with low-fat cheese and orange juice

-Nontraditional breakfast foods, such as leftover pizza, soup and toast, or a sandwich

-Egg substitute and toast

-whole-wheat toaster waffle topped with fat-free sour cream and fresh blueberries

-A flour tortilla filled with cottage cheese and fresh fruit, warmed in the microwave

-A low-fat whole-wheat bran muffin topped with applesauce and yogurt

-An English muffin topped with one ounce of fat-free cheese and broiled until bubbly, served with a glass of orange juice.

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Making sense of food labels.

Reading food labels can be a real eye-opener, if you know what your are looking for.
-Nate

 

A typical supermarket offers about 20,000 different items. Food labels, now required by law on almost every food, can help you choose among the options available.

The most significant part of the new food labels is a new heading that reads Nutrition Facts. That is followed by a list of the serving size of that particular food and the servings per container.

The new labels have more consistent serving sizes that replace those that used to be set by manufacturers. There are mandatory and voluntary dietary components required on food labels. Mandatory data, per serving, listed in the order in which they must appear are: Total Calories, then Calories from fat.

The next mandatory portion of the label provides information about nutrients that are most important to the health of today's consumers and includes:

• Total Fat (in grams) (and a percentage)
• Saturated fat (in grams) (and a percentage)
• Cholesterol (in grams) (and a percentage)
• Sodium (in grams) (and a percentage)
• Total Carbohydrates (in grams) (and a percentage)
• Dietary Fiber (in grams) (and a percentage)
• Sugars (in grams) (and a percentage)
• Protein (in grams) (and a percentage)

and

• Vitamin A (in a percentage)
• Vitamin C (in a percentage)
• Calcium (in a percentage)
• Iron (in a percentage)

WARNING: Although this portion of the label is a significant improvement over the previous label which listed carbohydrate, protein, and fat in grams, it can still be misleading. One of the leading health promotion educators has a favorite saying that applies to food labels, "Labels don't lie, but liars write labels."

For example, if a label lists 260 total calories and 120 calories per serving, but under that lists total fat (still in grams) followed by a percentage, most consumers believe that percentage is the percentage fat of the food. In fact, if you look closely, you will see that percentage value is nothing more than % of daily value based on a 2,000 calorie diet. These reference values are intended only to help consumers learn good diet basics. If you don't eat a 2,000 calorie diet, the information is of little use to you.

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Orange juice raises "good" cholesterol

Chock full of antioxidants, OJ is one of the best soft-drink alternatives in the world.

We at US Sports Online Strength and Conditioning advise all of our athletes and fitness warriors to drink a variety of juices. Especially in these summer months. 

 

ATLANTA (Reuters Health) -- Drinking three glasses of orange juice a day increases high density cholesterol (HDL), the so-called "good" cholesterol, and lowers the ratio between HDL and low density cholesterol (LDL) -- the "bad" cholesterol, according to a study presented at an American Heart Association meeting.

A team at the University of Western Ontario, London, Canada, asked 16 men and 9 women with high blood cholesterol levels (ranging from 213 to 325 mg/dL) to drink one glass of orange juice a day for 4 weeks, then two glasses a day for 4 weeks, and then three glasses a day for 4 weeks. This was followed by a 5-week washout period, during Dr. Elzbieta M. Kurowska told Reuters Health that once the subjects were drinking three glasses of orange juice a day, their HDL levels increased 21% and the LDL/HDL ratio dropped 16%. Orange juice also resulted in an increase in folate levels, which are known to cause a drop in homocysteine levels. Cardiologists are finding that high homocysteine levels appear to be a risk factor for heart disease.

"The (cholesterol) effect was still there after the washout period," Kurowska said. While vitamin C levels dropped back down after the end of the study, the improvements in cholesterol persisted, she said. "Maybe these (orange juice) compounds have a prolonged effect," she said.

The researcher added that none of the subjects reported weight gain, "even though this was a considerable increase in sugar (intake)... The subjects compensated by changing their diets in other ways."

Kurowska attributes the effects of orange juice on cholesterol to the flavenoid hesperidin found in oranges. She would next like to study the effects of grapefruit juice on cholesterol. "The primary flavenoids in grapefruit juice are different from those in orange juice," the Canadian researcher noted.

Source: Circulation: Journal of the American Heart Association 1999;100:1958-1963.

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What Athletes Eat To Win

                                                      

 

Three top athletes  a professional basketball player, a triathlete and a rodeo clown  reveal the dietary regimens they say help them maintain peak performance.

Eric Snow
Professional Basketball Player

I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.

Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.

Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.

My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key  drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.

Doug Stern
Triathelete

How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.

When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.

My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.

Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.

Paul Bonds
Rodeo Bullfighter

As a rodeo clown, my job is to protect the cowboy  to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom

What Athletes Eat To Win

                                                      

 

Three top athletes  a professional basketball player, a triathlete and a rodeo clown  reveal the dietary regimens they say help them maintain peak performance.

Eric Snow
Professional Basketball Player

I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.

Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.

Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.

My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key  drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.

Doug Stern
Triathelete

How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.

When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.

My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.

Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.

Paul Bonds
Rodeo Bullfighter

As a rodeo clown, my job is to protect the cowboy  to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.

VIDEO Reveals SECRETS to Transform Your Body Faster
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Nutrition Lies On The Web

Internet Health Myths

(MSNBC Health,)  Along with increased access to helpful health information, the Internet also offers inaccurate information that can distract people from healthful activities, and persuade others to take actions that are sometimes downright dangerous.

FOR EXAMPLE, a weight loss diet including only grapefruit, vegetables, eggs and meat has been circulating on the Internet for several years. Supposedly, the world-famous Mayo Clinic recommended it, and it can melt pounds away. The Mayo Clinic never recommended such a diet. A single call to its nutrition department clarified that. Comparing this diet with recommendations from a wide range of nutrition and weight-loss experts will tell you more. People may temporarily lose weight on this diet because of very low calorie intake, but there is no magical effect of the grapefruit or combinations of the foods prescribed. When people get tired of the monotony of this diet, they tend to regain any weight lost. And the diet is not healthy; it is grossly inadequate nutritionally.

Another story that has appeared on the Internet for several months involves aspartame (NutraSweet). The story contains a long list of illnesses linked to aspartame, including multiple sclerosis (MS), brain cancer and seizures, and it talks about the danger of aspartame to body cells. The medical literature, however, shows that aspartame is not absorbed into the body; it is first broken down into phenylalanine and asparatic acid (amino acids that are building blocks of protein) and methanol.

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The Internet story goes into detail about the damage from methanol, yet according to a review in the respected medical journal Lancet, fruit juice can contain twice as much methanol as soda with aspartame. Alcoholic drinks contain even more than that. The amino acid phenylalanine that is blasted in the Internet letter is far more concentrated in eggs, milk and most meat. The senior medical advisor for the Multiple Sclerosis Foundation describes the Internet article as scandalously misinformative.

Before you act on any information from the Internet, or pass it on to anyone else, check the sources. Call organizations cited to make sure they were quoted accurately. Check that the organizations themselves are credible sources of information, and check on the background of any cited experts.If that's hard to do, it's not a good sign for the accuracy of the story.

You can verify information on diet and cancer risk by calling the American Institute for Cancer Research toll-free nutrition hotline at 800-843-8114.

The Fats of Life -- Fat Can Be Your Friend

BY ELIZABETH AUSTIN

Back in the days when we were weight-obsessed teenagers, there was only one kind of fat  bad. Whether it was sitting on our plates or settling on our thighs, we knew we hated everything about it (except the taste).

Like so many things in life, however, fat has become far more complicated. We cannot live without fat: We need it for energy, insulation and regulating our metabolisms. For every good fat, it seems there is a bad fat  and it's getting harder to know the difference. The old standbys saturated, monounsaturated and polyunsaturated  have been joined by such trendy fats as conjugated linoleic and stearic acids. Cholesterol, too, is ambiguous. Plus, there are dangerous man-made trans fats, which are turning into the stealth bombs of the kitchen.

Not only are there more fats to assess, but experts also differ on how much of each type you should eat. The American Heart Association recommends that a diet include no more than 30 percent total fat: up to 10 percent saturated fats, up to 15 percent monounsaturated and up to 10 percent polyunsaturated.

Proponents of a Mediterranean-style diet, however, point out that southern Europeans, whose diets include a huge proportion of monounsaturated fat  sometimes up to 40 percent of daily calories  traditionally have relatively low rates of heart disease, perhaps in part due to their low intake of saturated fat.

Scientists such as the Harvard School of Public Health's Walter Willett, M.D., conclude that it's probably the type of fat you eat, not the amount, that determines your heart health. This year the International Conference on Mediterranean Diets, a gathering of nutrition researchers, issued a recommendation that Americans stop counting fat grams and concentrate on reducing daily calorie intake.

Adapted from SELF, August 1998

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Jacked Pack Steps Up To Help Student-Athletes

From Nate Lewis CSCS US Sports Strength and Conditioning:

Enjoy the revolution in Nutritional Supplement Shopping!

JackedPack is now Supporting our Athlete Video Page and More! So please be free to shop there now!

Your Site for Supplements and Fitness  View this email in your browser If you've ever visited a supplement store, you know how expensive supplements can be. Plus, there are a million brands selling a million similar products. For this reason, JackedPack was created. JackedPack is a monthly subscription pack full of supplement samples and more from the best sports nutrition brands available. If there is a type of supplement (pre-workout, protein, recovery formula, BCAA, fat-burner, etc.) or specific brand that you've wanted to try out before buying, it's been included in a JackedPack. They have three different sized packs and you can choose what type of contents you receive based on your fitness goals. So whether you're trying to pack on muscle or shed some fat, there's a pack tailored to you. Also, everyone of their members receives a monthly $10 voucher to their full-size store. So if you find something you like through their packs, or already know what you like, you can buy it at the lowest price possible. Their online selection is HUGE! Even if you don't subscribe they boast some of the best prices available online! Check out their site here: www.JackedPack.com Facebook Twitter Instagram YouTube Pinterest Copyright © 2014 JackedPack.com, All rights reserved. unsubscribe from this list