ArmadaFals's Blog

HGH Plus (Anti Aging)

2010-02-07T05:21:00.000-08:00

HGH (Human Growth Hormone) is believed to be the controlling hormone of many functions and benefits associated with youth, such as vitality, smooth skin, energy and resilience. HGH is naturally produced in the pituitary gland of the brain. As people move past age 30, natural levels of HGH drop off dramatically, about 14% per decade. Lower levels of HGH are associated with the aging process.

As HGH levels continue to drop, the aging process accelerates. Research indicates that by increasing the natural amount of HGH in the system, the body may be able to reverse some symptoms associated with aging, like weight gain, loss of lean muscle, wrinkles, bone density, sexual drive and more. HGH Plus is a non-prescription daily supplement that supplies your body with the nutrients it needs to combat the unwanted effects of aging, and boost the body's own HGH production naturally.

How do I take it?
The usual dose is 2 pills per day. It's recommended that you take the product for about 6 months to bring your body's HGH production levels up. At this time, you may wish to take a pause of up to a year in HGH supplementation, while you continue to enjoy the benefits of increased HGH. Your body's new HGH production levels won't drop dramatically during this time. Then you can repeat the process to enhance HGH production in the long term.

How long does it take to work?
HGH Plus, will start working immediately . Results vary depending on your existing level of HGH when you begin, so for instance, people who have very low levels of HGH (usually older people) have more immediate results. Most people regardless of current HGH level report feeling better, sleeping better and having more energy right away, with improvement in appearance and muscle tone and other benefits generally becoming more pronounced over the first 3 months.

Is there any side effects?
Generally you should not experience any side effects if used as directed, however if you are on medication or suffer any health problems consult your doctor before use.

What do the pills contain?
Each capsule contains:

Mucuna prurien
Ginseng
Schizandra
Saw palmetto
Gotu kola
Ginkgo biloba
Tribulus terrestris
L-Arginine
L-Lysine
L-Ornithine
L-Arginine
L-Glutamine
Niacin

ArmadaFals's Blog: Prostofine - Prostate Health

2010-01-17T07:43:00.000-08:00

ArmadaFals's Blog: Prostofine - Prostate Health

Prostofine - Prostate Health

2009-08-02T05:55:00.000-07:00

Prostofine is a carefully formulated remedy with high dose saw palmetto extract and important herbs to provide optimal prostate health. Its specifically a treatment for a swollen prostate gland, or benign prostatic hyper- trophy (BPH). That plagues one out of every two men over the age of 60.

BPH is a non cancerous growth of the prostate gland. If the prostate grows in mature men, it pinches the urethra, or urine tube, and problems begin, including painful urination and frequent night time trips to the bathroom.

What's the science behind this product?
Enlarged prostate (BPH) is thought to be caused by an increase in the conversion of testosterone to dihydrotestosterone (DHT) in the prostate. DHT stimulates the production of prostate cells. Excessive formation of DHT leads to overproduction and enlargement of the prostate (hyperplasia). Another factor is the presence of estrogen which inhibits the elimination of DHT. There are several reported mechanisms of action of Prostofine for use in treating BPH. That includes inhibition of DHT production, inhibition of the binding of DHT to its receptors and promoting its breakdown.

How do I take it?
You should start with 2 pills daily, until you notice improvements then can reduce to 1 pill per day. Most people will see a improvement after four weeks but we recommend that you take it for at least 3 further months at a lower dose of 1 pill per day.

Is there any side effects?
Usually you will not experience any side effects if taken as directed, however on the adverse occasions, some may experience: Nausea, dizziness, decreased sex drive, and loss of appetite, unusual or unexplained bruising or bleeding, an unexplained rash, and wheezing or difficulty breathing. If you experience any side effects stop taking and contact your doctor.

What does prostofine contain?
Each capsule contains a perfected blend of Saw Palmetto, stinging nettle, & pumpkin seed extracts.

More Info....

Tribulus 500 - Testosterone Booster

2009-08-02T05:52:00.000-07:00

Tribulus Terrestris is a traditional herb with a long history of use in Eastern Europe and China. This popular herb supports natural testosterone production which helps optimise strength, stamina and sexual performance.

Tribulus is very popular with athletes and body builders who want to optimize their muscle tone, and performance, as well as with men who want support for their sexual performance.

What is Tribulus 500?
Tribulus 500, contains a potent 500mg of Tribulus terrestris extract (20% saponins). Tribulus is a testosterone booster, most often used for infertility, erectile dysfunction, and low libido. And is also popular to improve sports performance.

How does it work?
Tribulus increases Luteinizing Hormone (LH). This is a pituitary hormone which instructs the body to turn on natural testosterone production. Many studies have shown the benefits of this include increased sperm production and motility as well as increased testosterone production and testicular maturation. According to medical study the pro erectile aphrodisiac properties were concluded to likely be due to the release of nitric oxide from the nerve endings innervating the corpus cavernosum penis.

Does it work for everyone?
Older men or men with low testosterone levels tend to experience the greatest benefits from Tribulus use as their natural testosterone has been declining yearly and the additional stimulation of greater output can cause much more dramatic results than for the younger user. Those below twenty years of age probably would not see many benefits from this herb as they will already have high levels of testosterone. Tribulus boosts your testosterone to “upper” normal levels and doesn't push testosterone above this.

What's the dose?
You will take 1 pill, twice per day with meals. To get the most benefits its level must build up in your system. This process usually takes 2–3 weeks. A typical dosage cycle is 8 weeks on, followed by 2 weeks off.

Are there any side effects?
There are no known Tribulus side effects. If you do experience any adverse effects stop taking immediately and consult your doctor. If you suffer and health problems or are on medication check with your doctor first.

What do the pills contain?
Our Tribulus500 product contains 500mg of Tribulus terrestris extract standardized to 20% saponins.

More Info....

Horny Goat Weed Extreme - Aphrodisiac

2009-08-02T05:48:00.000-07:00

Other names: Yin Yang Huo, Epedium, and Inyokaku. Horny Goat Weed may sound a little comic, however it has been in use for thousands of years with a sound reputation as an excellent aphrodisiac, and to combat sexual dysfunction in both men and women.

The Horny Goat Weed Extreme formula, does not only contain Epimedium extract, but also other powerful aphrodisiacs in extract form, Maca, Tribulus, & Ginseng to have the single most effective natural formulation to support sexual function.

What does it do?
Used as a traditional botanical medicine in China and Japan, Horny Goat Weed is used medicinally for disorders of the kidneys and liver as well as the joints, though is best known as an aphrodisiac, and an anti impotence remedy. It is believed that Horny Goat Weed has testosterone-like effects which stimulates sexual activity in men by increasing sperm production, stimulating and increasing sexual desire. In women it is said to increase desire & libido, so regular use can help support higher performance both in the gym and the bedroom.

Horny Goat Weed Extreme can support:
Libido in men and woman
Erectile function
Sexual pleasure
Overall sexual performance
What will I experience when taking them?
When you take HORNY GOAT WEED EXTREME , both Men and woman will experience significant increased sexual desire, longer and more optimum orgasms, and it can support erectile function in men and improve their overall performance. Some may notice a slight tingling and warm sensation in the genitals.

Are there side effects?
Horny Goat Weed should not give you any unpleasant side effects, however if you are on medication or have any medical condition check with your doctor first.

How do I take it?
Take 2 – 4 pills prior to sex to enhance your sexual performance, and improve the hardness of erections, as well as increase libido.

What are the ingredients?

Each pill contains

Horny goat weed extract (PE 20%)
Tongkat ali extract (PE 100:1)
Semen cuscutae extract (PE 10:1)
Piper nigrum extract (PE 95%)
L-Arginine

More Info......

Ejacutrol - Ejaculation Control

2009-08-02T05:45:00.000-07:00

Ejacutrol, is a revolutionary before sex supplement that effectively retards ejaculation, allowing you to overcome premature ejaculation quickly and easily.

Premature ejaculation affects 30%-40% of men, and is documented as the most common sexual dysfunction that effects men of all ages. This can easily be fixed using the correct combination of herbal extracts.

How do I take it?
The usual dose is 1 pill, at least 1hr before sexual activity. For extreme cases of premature ejaculation you may take 2 pills, and wait 2 hrs before having sex. Ejacutrol can stay in your system for 24 hrs, so because of the potency of this formulation we suggest to not have more than 2 pills each 2 days.

How long will I last?
That depends on the severity of your problem, usually you should be able to last 5 - 10 times longer from a single dose.

Will I lose any sensation?
No. This is not a numbing cream, and spacifically works on the parts of the brain that control sexual function and ejaculation. You will not have any loss of sensation, infact some clients report hightened pleasure and more powerful orgasms.

Is there any side effects?
Generally you should not experience any side effects if used as directed, however in some cases you may experience sencitivity to sunlight, headaches, dizziness, dry mouth, tingling fingers, constipation and Anorgasmia (the inability to reach orgasm). If you do suffer any adverse effects stop taking immediatly and contact your doctor.

Are there any drug interactions?
This product contains Hypericum perforatum (st johns wort) and can effect the way some medications work. If you are on any medications check with your doctor first. People taking psychotropic drugs classified as selective serotonin reuptake inhibitors, or SSRI, such as Prozac, or any other anti-depressant medication should not take this product.

What do the pills contain?
Each capsule contains fine herbal extracts of:

St johns wort
Whitewillow bark
Passion flower
Cordyceps sinensis

More Info.....

Morgasm - Orgasm Pleasure Enhancement

2009-08-02T05:38:00.000-07:00

Orgasms are the most mystified state of feeling, which for years herbalists and scientists have been trying to maximize to their fullest potential. Now the wait is over, you can cum like never before, and achieve the feeling of total euphoria while reaching and leading up to orgasm.

Morgasm is a revolutionary formula for men of all ages to support maximum sexual pleasure, and duration of, as well as extremity of orgasms.

What does it do?
Morgasm is a new revolutionary herbal supplement, that supports optimum dopamine and testosterone levels maximizing pleasure and sexual desire.

Suitable for:
Men who have problems reaching orgasm. (Anorgasmia)
Men who want to reach orgasm quicker.
Men who want to maximize their orgasm pleasure.
Men who want to be able to reach orgasm efficiently several times in a row.

Are there any side effects?
If taken as directed Morgasm is a safe supplement for men of all ages and you should not experience any adverse side effects, however if you are on medication or suffer any health problems consult your doctor first.

How do I take it?
As a dietary supplement take 1 pill daily, and another prior to sex (if required). For those who don’t want to take daily you may take 2 pills at least 2hrs before sex. Effects will last up to 48 hrs. Do not exceed more than 4 capsules per day.

Will this help premature ejaculation?
No. In fact often, because the pleasure is so greatly enhanced, you will climax quicker and easier.

Will this help impotence?
Yes. Many men report that they have the erectile power to have sex several times in a row, with only minimal time required for recharge.

What are the ingredients?
Morgasm contains only the finest botanical extracts.

Mucuna pruriens
Tribulus terrestris
Epimedium
Cistanche

This blend specifically acts on the parts of the brain that optimizes sexual gratification, and also the nerves in the penis, making them more sensitive to sexual stimulation.

More Info.....

Virility Gum - Sexual Performance

2009-08-02T05:30:00.000-07:00

Zoft Virility Gum, is an all natural herbal chewing gum, formulated into a daily supplement that is adsorbed through the mouth, that will enhance your sexual desire, improve stamina and help you get rock hard erections.

All of the Zoft Virility Gum ingredients are completely natural and safe. It can regain the power of your erections, offering you a prime sexual experience no matter what your individual circumstance.

What does it do?
If your looking for an easy way to get stronger, firmer and easily achieved erections, then Virility Gum could be very best solution for you.

The key features include Increased size and power of erections, improve sexual desire & performance & better overall sexual health and function.

Are there any side effects?
Unlike prescription medicines you should experience no unpleasant side effects, however if you are on any medication or have a medical condition check the ingredients with your doctor first. In the unlikely event your erection wont go down (priapism) after 4 hours, see your doctor immediately.

How do I take it?
Just as you would with normal gum, chew two to six pieces of gum daily. Many choose to accelerate their results by chewing up to six pieces of gum daily, this is perfectly safe. However, we do not recommend exceeding six pieces of gum daily.

What are the ingredients?
The active ingredients of Zoft virility gum:

Hawthorn Berry
Horny Goat Weed
Damiana Leaf
Muira Puama Root Extract
Ginkgo Biloba Leaf
Ginseng Root Extract
Catuaba Bark Extract
Saw Palmetto Berry

More Info.....

Hardman - Erectile Function

2009-08-02T05:24:00.000-07:00

Hard Man is an all-natural herbal capsule, that contains one of the most powerful erection boosting herbs known to man, Tongkat ali. It will support erectile function while still enhancing the sperm quantity and quality for increased orgasm pleasure. Hard Man is fast acting. Simply take 1 - 2 pills 60min prior to sex. Results can last for upto 24 long pleasurable hours! Don't take more than 4 pills in 24hrs.

Because HardMan is a 100% herbal supplement, you do not require any prescription or embarrassing doctors visits.

How do I take it?
Take 1 - 2 Hard Man tablets, 60 minutes prior to sexual activity. Hardman will support your normal sexual function and allow you to achieve a rock hard erection everytime.

Is HardMan an aphrodisiac?
Yes, HardMan contains what is also known by common name of Malaysian viagra, and is also known by the botanical names of Eurycoma longifolia Jack, Tongkat Ali or Pasak Bumi. Tongkat ali has powerful testosterone boosting properties and been used for centuries to enhance libido levels and sexual performance in men.

Is there any side effects?
Generally you will not have any side effects if taken as directed, and you don’t exceed the maximum recommended dose. However, on the rear occasion some men may experience sleeplessness, nausea or blurred vision. If you experience any adverse effects stop taking immediately. As with all herbal medications, it is advised that anyone with medical conditions including but not limited to anyone on prescription medications, or with a history of cancer, heart disease, stroke, migraine headaches, renal failure, liver failure, severe allergies, or other conditions, should consult their physician before starting on a new diet or nutritional supplement.

Will I have an erection all day?
No. Because Hardman supports normal sexual function, you will only have an erection when you are sexually aroused. If you do get an erection that wont go away, stop taking and contact your doctor immediately.

What are the ingredients?
Each Hard Man capsule contains a whooping 500mg 100:1 extract:
Tongkat ali

100:1 is the most powerful extract strength available. 100kg of herb, is used to make to 1kg of extract.

More Info.....

Wild Dragon - Erectile Function

2009-08-01T09:53:00.000-07:00

Wild Dragon is a perfected blend of the worlds most potent herbal extracts that will support your normal erectile function and have you going hard all night long, without any adverse side effects, or expensive prescriptions.

Because Wild Dragon is a 100% herbal supplement, so you will not be required to undergo any embarrassing doctors visits.

How do I take it?
You should take 1 pill at least 1hr before sexual activity. The results will last up to 2 days. With extreme cases of impotence you may take upto 3 pills, however do not exceed 3 pills within 24hrs.

How long does it last?
Because Wild Dragon is a 100% natural herbal supplement, the effects can remain in your system for 24 - 48 hrs. Many men report equal or better results on their second night, from just the 1 dose.

Is this only for men with impotence?
No, Wilddragon is also popular among men who have no sexual dysfunction, and who merely want to boost their sexual performance.

Will I have an erection all day?
No, Wilddragon supports normal erectile function, so you will only get an erection if you are sexually aroused. If you do get an erection that wont go away, stop taking and see your doctor immediately.

Do I need a prescription?
Wild Dragon is 100% herbal, and does not require any embarrassing doctors visits or prescriptions. However if you have any serious health concerns or are on medication check first with your doctor, and make sure your heart is healthy enough to handle the stamina of sexual activity.

Is there any side effects?
Generally you will not have any side effects if taken as directed, and you don’t exceed the maximum recommended dose. However, on the rear occasion some men may experience sleeplessness, nausea or blurred vision. If you experience any adverse effects stop taking immediately.

What are the ingredients?
The sophisticated blend of herbal extracts consists of:

Epimedium Brevicornum (horny goat weed)
Eurycoma longifolia (tongkat ali)
Panax Ginseng extract
Cistanche deserticola
Cordyceps Sinensis
Piper nigrum

More Info....

Niagra - Erectile Function

2009-08-01T09:40:00.000-07:00

The all-natural blend of herbs found in Niagra is designed to restore blood flow, release stored testosterone, and heighten sensation by enhancing the body's natural hormone production, nitric oxide levels and PDE-5 activity necessary for men to achieve an erection.

Niagra is a potent blend of natures most powerful herbal sex tonics that will help with achieving and maintaining a rock hard erection.

What does it do?
This herbal formula assists the body's natural arousal, and penile blood flow allowing to maintain and sustain an erection. It has a very high success rate, even with patients who have extreme impotence. However this product can also be used by people who don't have impotence but merely want to enhance their whole sexual experience.

How do I take it?
Dosage depends on the severity of your impotence, ranging from 1 pill as a boost for men without erectile dysfunction to 4 pills for men with extreme cases. Don't take more than 6 pills within 24hrs. Effects will be noticed for up to 36hrs from just the one dose.

Niagra can be taken as a daily supplement of 1 pill, for men who want to support optimal sexual health or just on the days when required.

Is this only for men with impotence?
No, Niagra is also popular among men who have no sexual dysfunction, and who merely want to boost their sexual performance.

Will I have an erection all day?
No, Niagra supports normal erectile function, so you will only get an erection if you are sexually aroused. If you do get an erection that wont go away, stop taking and see your doctor immediately.

How long does it last?
Because Niagra is a 100% natural herbal supplement, the effects can remain in your system for up to 36 hrs. Many men report equal or better results on their second night, from just the 1 dose.

Do I need a prescription?
Niagra is 100% herbal, and does not require any embarrassing doctors visits or prescriptions. However if you have any serious health concerns or are on medication check first with your doctor, and be sure your heart is healthy enough to handle the stamina of sexual activity.

Can women take Niagra?
Niagra is specifically formulated for men with impotence, however can safely be taken by women as a natural libido booster.

Are there any side effects?
Unlike prescription medicines you should experience no unpleasant side effects, however if you are on any medication or have a medical condition check the ingredients with your doctor first. In the unlikely event your erection wont go down (priapism) after 4 hours, see your doctor immediately.

What are the ingredients?
The sophisticated blend of herbal extracts consists of:

Tongkat ali
Epimedium brevicornum (horny goat weed)
Semen cuscutae
Tribulus Terrestris
Piper nigrum
L-Arginine

More Info....

Delay - Premature Ejaculation

2009-08-01T09:29:00.000-07:00

Delay, a unique herbal formulation that is guaranteed to give you back the control over your sexual performance. Delay successfully slows down the production of hormones, therefore giving you extended penetration time, after just the first dose. Many men have reported lasting 5-10 minutes longer within the first few days of taking Delay, with no decrease in sexual pleasure.

Delay is a breakthrough in natural healthcare and the #1 leading product on the market. Imagine if you could last 5 - 10 times longer, and never have to worry about the embarrassment of cumming to quickly. Effects will be noticed within the first week, and usually the problem will be permanently resolved by taking a 4 month course.

Does Delay really work?
Yes! A series of clinical trials on patients was conducted, and recorded a near 92% success rate, with 70% of subjects being errantly cured of the problem, once the 4 month course was finished. Delay supports your bodies normal sexual function, by working on the part of the brain that causes you to ejaculate, normalizing your natural hormone levels and allowing you complete control over when you ejaculate. The effects start just within the week of starting the course. Within the first week you will have natural control over when you ejaculate, without any loss of sensitivity. In fact many patients report heightened pleasure when reaching orgasm.

How do I take it?
The usual dose is 3 pills daily for the first 2 weeks. Then you should reduce to 2 pills daily upto week 12, then cut back to 1 pill daily for 1 more month. After which you can stop taking Delay and you will no longer suffer this problem. In some cases an ongoing course or a repeat course is required.

Is this only for premature ejaculation sufferers?
Although Delay is formulated to help men overcome premature ejaculation, it can also be taken by those men who simply want to last longer and have more stamina during love making.

Are there any side effects?
You should experience no side effects when using Delay, if you do not exceed 3 pills per day and take as directed. If you have any serious medical conditions or are currently on other medication, you should check with your doctor first.

What are the ingredients?
The sophisticated blend of herbal extracts in each capsule consists of:

Withania somnifera (Ashwagandha)
Cnidium Monnieri
Tribulus Terrestris
Semen Cuscutae (Dodder seed)
Dioscorea Villosa (Wild yam)
Passiflora Incarnata (Passion flower)
Curculigo Orchioides (Black musale)
Cardamom
Zinc

More Info....

Spermomax - Volume & Performance

2009-08-01T09:14:00.000-07:00

Maximize your sperm volume, sexual performance and libido with Spermomax, the natural way to improve your whole sexual experience. Now you will be able to satisfy even the most demanding women, and cum like the pornstar you always wanted to be.

By optimizing the amount of sperm you produce you are more likely to experience longer orgasms and you will also experience orgasms which are more intensive and satisfying. Why have 2 squirts when you can have 4? Other benefits include; confidence increase, increased sexual desire and more satisfying erections.

How does it work?
Spermomax contains a number of natural aphrodisiacs and sex tonics which have been used in herbal formulations for 1000s of years in Asia and around the world, for their ability to improve libido, potency, and performance. This fine blend of botanicals is formulated specifically to intensify your orgasm pleasure, give you rock hard erections every time and increase your volume of ejaculate. Because Spermomax is a herbal dietary supplement, you do not require a prescription or any embarrassing doctors visits.

How do I take it?
The usual dose is 2 pills daily. However you may take upto 4 pills, if you feel 2 pills isn't enough (never exceed 4 pills within 24hrs). You should take the pills everyday, and will start to notice results after the first week.

Will Spermomax help my impotence?
Indeed! The powerful herbal extracts in this formula not only increase your volume of ejaculate, but also improve your whole sexual performance, allowing you hard and satisfying erections every time.

Will Spermomax fix my premature ejaculation?
Yes, your stamina and whole sexual performance will be greatly improved, sexual dysfunctions like impotence, low libido and premature ejaculation will become a thing of the past.

What will I experience when taking Spermomax?
You will experience optimized sperm volume and improved flavour, longer and more intensified orgasms, increased sexual desire, more satisfying erections, powerful ejaculations, and more stamina.

Is there any side-effects?
Generally you will not have any side effects if taken as directed, and you don’t exceed the maximum recommended dose. However, on the rear occasion some men may experience sleeplessness, nausea or blurred vision. If you experience any adverse effects stop taking immediately. As with all herbal medications, it is advised that anyone with medical conditions including but not limited to anyone on prescription medications, or with a history of cancer, heart disease, stroke, migraine headaches, renal failure, liver failure, severe allergies, or other conditions, should consult their physician before use.

What are the ingredients?
The sophisticated blend of herbal ingredients in each capsule contains potent extracts of:

Tongkat Ali
Mucuna Pruriens
Maca
Schizandra Chinensis
Semen Cuscutae (Dodder seed)
Tribulus Terrestris
Cnidium Monnieri
Ginkgo biloba
Withania somnifera
Curculigo Orchioides
L-Arginine
Piper nigrum
Zinc oxide

More Info....

Naturamax - Size and performance

2009-08-01T08:58:00.000-07:00

Yes it is possible to maximize your penis size, hardness and stamina with herbs. Our formula has been used by over 1,000,000 people around the world, with a 95% success rate. Be the man that women desire, with a larger thicker penis.

The Naturamax improves penile blood flow, which not only enhances your erection size, but also the size of your penis when soft. Continued use can lead to permanent gains, which are noticeable even once you stop.

How does it work?
Naturamax works by improving penile blood flow, The better the blood flow in the penis, the larger it will become. Within just 1 week, you can have noticeable gains, and improved penile blood flow. Naturamax will support optimal erectile function, creating a thicker and harder erection. For best results take NATURAMAX for at least 3 months. Many customers have reported permanent size gains, and improved sexual function, even once they stop taking Naturamax.

Packed with aphrodisiacs and sex tonics, Naturamax will have you functioning at your best, with guaranteed rock hard erections every time. Naturamax can also help you overcome any impotence, premature ejaculation or sexual dysfunction problems.

How do I take it?
The usual dose is 2 pills daily. Some customers with extreme sexual problems choose to take 4 pills daily (Never exceed 4 pills within 24hrs). The suggested course is a 3 month period minimum, once you have reached the desired size you may scale back the dose to 4 or 5 pills per week, to keep you performing at your best everytime.

Will this fix my impotence?
You should experience huge rock hard erections even after just 1 week of use. With full results being expected after just 1 month of daily use.

Is Naturamax safe?
Naturamax is a natural dietary supplement which is totally safe if taken as directed, It is not a pharmaceutical drug and contains none of the synthetic chemicals found in prescription medications. However if you have any serious health concerns, or heart conditions you must first review the ingredients with your doctor or health care professional. You do not need a prescription, or require any embarrassing doctors visits to buy Naturamax.

How big can I get?
While some men have reported an increase of 2 full inches in length, the average size gains after a 6 month course is 20% in girth and 25% in length. Generally the bigger your penis currently is, the bigger it will become. It is a safe alternative to dangerous and expensive surgery that has been recommended by doctors and health practitioners . If you are ready to experience this amazing phenomenon for yourself, you can make it happen with Naturamax.

What are the ingredients?
The sophisticated blend of herbal powders and extracts in each capsule consists of:

Tongkat Ali
Tribulus terrestris
Ginkgo biloba
Saw palmetto
Maca
Oatstraw
Nettle Leaf
Cayenne
Licorice Root
Ginseng
L-Arginine
Zinc

More info........

Tips for Designing a High Calorie Diet to Build Muscle

2008-09-24T00:27:00.000-07:00

Adding weight that is all or mostly muscle can be a tricky thing if you aren’t too sure how to approach it. We’ll just assume that most people know that to add weight to your frame you are going to need to consume more calories and to lose weight you need to consume less calories, but the process of adding muscle weight is just a tiny bit more complex than that simple equation.

When people are trying to drop pounds, they often look to eliminate empty calorie foods that are high in fats – desserts, cookies, whole milk, fried foods, etc., so a simple assumption would be to gain weight by adding these things to your diet. Well you could gain all of the weight that you wanted by wolfing down bags of cookies and buckets of fried chicken, but it’s not going to be the type of weight gain that you are looking for.

It isn’t really as difficult as it sounds, but too many people stop listening after they hear “eat more food,” and end up eating too much of the wrong things.

So what do you do when you are attempting to pile on muscle mass?

If you’ve been on the standard diet consisting of three meals, it’s time to start stepping up your numbers. You want to consume anywhere from four to six moderately sized meals a day. Don’t get too excited, I’m not suggesting that you sit down to six steak dinners a day, there are some very simple ways to get the extra calories and protein that you’ll need to help your muscles grow.

Restructure your three normal meals so that each one contains a good lean source of protein if it hadn’t already – your breakfast could be built around eggs, lunch could be chicken breast and dinner could focus on fish – that will most likely add some of the necessary protein without having to do any extra work at all. For the three additional meals you can keep it super simple: a meal could consist of cottage cheese and some fruit, your favorite yogurt and a couple handfuls of trail mix or if you could even have a couple peanut butter sandwiches.

Protein drinks and meal replacement shakes are also excellent ways to tack on extra high quality calories. Many people don’t like to eat right before bed because it can disrupt their sleep pattern, which can also affect the rate of recovery – a great way to combat this is by drinking a protein shake shortly before you turn in. The shake shouldn’t overload your stomach or make you feel like you’ve just eaten a full meal before laying down, but it will provide just as many calories and, chances are, even more protein than a small meal. There are even some people that drink a shake before bed, then set their alarm clocks for about half way through the night to get up and have another shake before going back to sleep.

And just because you’ve upped your meal anti to five or six a day, that doesn’t mean that you should necessarily cut out the snacks. A glass of milk and a handful of mixed nuts will add even more protein, vitamins and essential fats as will carrot or celery sticks with peanut butter or a few hard boiled eggs.

The simple fact is, no matter what your body type, even if you see yourself as a so called “hard gainer” – If you approach your training intelligently, always using proper form and high intensity; allow your body plenty of time for recovery, and increase your calorie intake with good lean sources of protein while maintaining a well balanced diet, your muscles will grow.

Recipe :15 minutes Salmon

2008-09-24T00:11:00.000-07:00

Prep time: 15 minutes

Ingredients:

2 6-oz. salmon steaks (a normal portion size for meat and fish is 3 oz.)
butter or vegetable oil cooking spray or fat-free canola cooking spray

Directions:

Preheat the broiler. Cover the broiling pan with aluminum foil and lightly grease the foil with butter or vegetable oil cooking spray.
Place the steaks on the pan and broil the salmon for 5 minutes. Turn the steaks carefully and broil the other side for 4 to 5 minutes or until the fish is firm but still springy and a bit translucent in the center.
Serve immediately topped with the sauce of your choice.

Serves: 2

Serving size: 1 salmon steak

Nutritional analysis (per serving):

350 calories
34 g protein
20 g fat
114 mg sodium
0 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This recipe can easily be doubled to serve 4. Salmon freezes well if prepared properly. Freeze each piece separately, wrapped first in plastic and then in aluminum foil to preserve freshness and facilitate defrosting.

Serve with Orange Ginger Sauce.

Updated and reviewed by: Steven Dowshen, MD
Date reviewed: May 2005
Originally reviewed by: Allison Brinkley, RD, LD/N, CNSD

Workout Routines and Splits - Weightlifting and Bodybuilding Programs

2008-04-01T07:14:00.000-07:00

Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine.

One rule when making weightlifting workout programs is to make sure to split it so that you aren't overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits:

1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it's ok if the secondary muscles get worked that day, because your doing them anyway.
2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday... and biceps Monday with chest, and back Wednesday or Friday.
3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Sample Splits

Coming up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people

Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - off

Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Monday - Chest/Back
Tuesday - Shoulders
Wednesday - off
Thursday - Biceps/Triceps
Friday - Legs
Saturday - off
Sunday - off

Remember, these are just sample programs. Some people like to workout on the weekends, and I don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use.

Sample Weightlifting Workout Routines

This is hard. There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, I'll just list what I think are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines.

Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbell Flyes
Incline Dumbell Flyes

Back
Deadlift
Lat Pulldown (or weighted pull ups)
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows

Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls

Triceps
Tricep Press Down
Dips
French Press

Legs
Squats
Calve Raises

Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs

Abs
Abs are an important muscle and should be worked, but most people are just soooo confused when it comes to ab workouts. So, for more information on how "important" ab workouts are, and how to put abdominal exercises into your workout, click here.

My Weightlifting Workout Routine And Split

I've tried a bunch of different workout routines, and this one is probably my favorite. Remember, I'm not selling this. It's just what I do. I'm not saying because I do it and it works for me, that you should do it and that it will work for you.

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

Chest
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets

Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets

Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set

Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets

Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets

*Note, on all exercises I do 6-10 reps. As I increase the weight, I decrease the reps. For example, if I'm doing dumbell military presses, it might be 60lb dumbells for 8 reps, then 65lbs for 6 reps.

Now, some questions you might have about weightlifting workout routines, splits, programs and what I do.

Why do you do the incline hammer strength machine and not the incline bench press? Well, I used to do the incline bench press, but I never felt right on it. I can't really explain it, but I couldn't get into a groove so to speak. So I went to the next best thing to free weights (by the way, free weights are the best thing for building muscle mass) which are hammer strength machines. They are the closest thing to free weights, and I happen to love the incline hammer machine, so I use it.

Why do you do so little? Wouldn't you be better off doing 10 sets for biceps or doing 15 sets for the chest? Nope, I tried that and it didn't work. After trying a bunch of different workout routines and programs, I discovered that the one I am using now works, so I use it. 10 sets for biceps might work for you but it doesn't for me. For more information on this, read the Important Facts section where I explain this in more detail.

If you did for example, biceps and back on different days, or triceps and chest on different days, would you do more for the secondary muscles, biceps and triceps? This is hard to answer. You see, I never did triceps on a different day than chest, or biceps on a different day than back. Like I said, this routine works for me, so I stuck with it. But I would guess, if I did them on different days, I would probably end up doing a few more sets for biceps and triceps.

Is this still your current routine? Not exactly. Over time some changes have been made. To see all of the details of my current workout, go here: my weight training program

What if I have another question about weightlifting and bodybuilding programs that you didn't answer? Simple, mail me and ask me and I will be glad to answer.
E-mail me at: IntenseWorkout@gmail.com

To have more information just like this e-mailed directly to you each week, be sure to sign up for the FREE weekly Intense Workout Newsletter! Click here to sign up.

Read more related articles here: exercise and weight training articles

Good Exercises vs. Bad Exercises

2008-03-31T07:09:00.000-07:00

By Cynthia Billhartz Gregorian, St. Louis Post-Dispatch

ST. LOUIS -- Mark Reinking is an assistant professor of physical therapy at St. Louis University, so he knows a thing or two about exercise. But even he's baffled by some of the things he sees people do at the gym. Not only are they putting themselves at risk for injury, but Reinking can't figure out the intended purpose of some of the exercises.

Listed below are five of the most common risky exercises he and Heidi Prather, associate professor of physical medicine and rehabilitation at Washington University, see people doing all the time. They and Jason Barbour, personal training director at St. Louis Fitness Factory in downtown St. Louis, also have provided safe alternatives. Some of these moves can be done safely under the guidance of an expert, but they pose risks for those who haven't been properly trained.

Toe Touches
The goal: Stretch the hamstrings

Why it's bad: It stresses the lower back and lumbar spine. It also doesn't effectively stretch the hamstring, and if you have short hamstrings, you're using other joints that you shouldn't be using to accomplish the motion. Rotating the torso toward one leg or the other is even more risky.

Safe alternative: Try standing near a flight of stairs or other sturdy object and put the foot of the leg you want stretched on a step. Keeping the spine neutral, bend at the hip rather than the lower back, lowering your chest slowly toward your knee.

Double Leg Lifts
The goal: To strengthen abdominal muscles

Why it's bad: Reinking says you can do this exercise correctly if you have really strong abdominal muscles that allow you to press your lower back into the floor. But most people don't, which causes them to arch their lower back, putting it in a hyper-extended position.

Safe alternative: Lie on your belly, lift yourself on your toes and forearms and hold that position for several seconds. Make sure your spine is in the neutral position, so that your belly isn't swayed and your back and rear end aren't arched and sticking up.

Lat Pull-Down Behind Neck
The goal: To build up your shoulder and back muscles

Why it's bad: It puts a heavy load on the discs and muscles in the neck and upper back. Do it long enough, and Reinking says you'll develop neck pain.

Safe alternative: Pull the bar down in front of your chest.

The Plow
The goal: It's a yoga move designed to stretch the lower back.

Why it's bad: It puts the neck under a lot of stress.

Safe alternative: Barbour recommends lying on your back and curling your knees up to your chest instead.

Sit-Ups With Hands Behind the Head
SIT-UPS WITH HANDS BEHIND THE HEAD The goal: Strengthen abdominal muscles

Why it's bad: Clasping your hands behind your head puts stress on the neck. Doing sit-ups with your legs flat on the floor and sitting all the way up until your chest touches your legs is also bad because it puts stress on the lower back.

Safe alternative: Try a crunch. Cross your arms over your chest, bend your knees and keep your head and shoulders in the neutral position. Lift you upper body until it's just off the ground.

Source: Virginian - Pilot. Provided by ProQuest Information and Learning. Powered by Yellowbrix.

Bad Effects of Carbonated Soft Drinks

2008-03-29T09:13:00.000-07:00

Carbonated soft drinks are the single biggest source of calories in the American diet, providing about 7 percent of calories; adding in noncarbonated drinks brings the figure to 9 percent. Teenagers get 13 percent of their calories from carbonated and noncarbonated soft drinks.

While many different categories make up the American beverage product picture, carbonated soft drinks (CSDs) paint the broadest strokes. As the “granddaddy of them all,” carbonated soft drinks (CSD)s occupy a unique place in the hearts, minds and palates of the American consumer.

Still and carbonated soft drinks will also contain trace elements of minerals from their main ingredient, water, and other ingredients e.g. juices. Some are also fortified with vitamins, details of which will appear on the label.

History of Carbonated Soft Drinks

Soft drinks have been an anchor in American culture since the beginning of the twentieth century, but the roots of these beverages extend much further back in time.

The first carbonated soft drinks, which were named as such in order to clearly differentiate them from hard, alcoholic beverages, and the technology to make them were imported from the Europeans, who had discovered how to force carbon dioxide gas into water back in the sixteenth century.

The original bubbly drinks were carbonated mineral waters mimicking those found in therapeutic natural springs and the first of these were patented in the United States in 1810. Less than a decade later, the soda fountain was patented as well. By the mid-1800s, American chemists and pharmacists were concocting sweetened, flavored carbonated beverages.

Soft drinks now can be found most anywhere in the world, but nowhere are they as ubiquitous as in the United States, where 450 different types are sold and more than 2.5 million vending machines dispense them around the clock, including in our schools. The American Beverage Association says that, in 2004, 28 percent of all beverages consumed in the U.S. were carbonated soft drinks.

Why are Carbonated Soft Drinks a Concern for Health?

Excessive use of carbonated beverages, sports drinks and fruit drinks can impact bone health, oral health and lead to obesity in young people. The typical 12-ounce can of non-diet pop provides approximately 150 calories, nine teaspoons of sugar, and no minerals or vitamins.
Sports drinks and fruit drinks have similar amounts of sugar and calories but often have
some vitamins and minerals.

Because many carbonated soft drinks are high in caffeine, they are also mildly addictive, leading to increased consumption. Girls ages 12 to 19 years consume an average of 59 mg of caffeine per day and boys consume an average of 86 mg of caffeine per day. One can of cola contains 40 to 45 mg of caffeine.

The high acid and sugar content of pop provide a rich environment for dental decay. The high calorie content of pop may add to the increasing rate of obesity in youth. Overweight adolescents are more likely to become overweight adults.

As carbonated soft drinks tend to contain high amounts of both sugars and acids, they’re the worst possible combination for dental health.

A new study on the risk factors associated with nighttime heartburn found drinking carbonated soft drinks and the use of benzodiazepines, a commonly-prescribed class of sleeping pill, are among the strongest predictors of that painful burning sensation.

School-age girls who drink a lot of carbonated soft drinks are increasing their risk of osteoporosis.

Carbonated Soft drinks and bones health

There has been a theory that the phosphoric acid contained in some soft drinks (colas) displaces calcium from the bones, lowering bone density of the skeleton and leading to conditions such as osteoporosis and very weak bones. However, calcium metabolism studies by leading calcium and bone expert Dr. Robert Heaney determined that the net effect of carbonated soft drinks, (including colas, which use phosphoric acid as the acidulant) on calcium retention was negligible. He concluded that it is likely that colas prominence in observational studies is due to their prominence in the marketplace, and that the real issue is that people who drink a lot of soft drinks also tend to have an overall diet that is low in calcium.

Reducing consumption of carbonated soft drinks, replacing benzodiazepines with other types of sleeping pills, and losing weight can all help reduce nighttime heartburn.

6 or 10 glasses? How much water should we drink each day?

2008-03-28T06:55:00.000-07:00

Like the earth, humans and all other animal life are about three-quarters water. It is therefore no wonder that drinking plenty of water is so vital to our well being.

Many times a day we feel our energy levels falling and we reach for food when, in fact, we are actually in need of water. How often do we spend money and time on medical treatment for conditions which could have easily been prevented through proper hydration. Experts say that we are often dehydrated even before we feel thirsty. Water is essential to keep us fit and healthy

6 Tips on drinking more water:

Add flavored packets If water alone bores you, take advantage of the new flavor packets that are sold specifically to enhance the taste of water.
Get fun to go containers Always have water with you or in the car. Get good size, fun colored containers. The larger the container, the fewer the refills.
Change your daily habits Wake up to your first glass of water.
Make it a rule to order water (with or without lemon) instead of a diet soda when you go out to eat.
Drink a glass before you eat Water helps to curb your appetite. It is easy to confuse hunger with being thirsty, so try water first. Drinking water makes you feel active.
Use straws, add ice and a lemon or even a small slice of orange Make this glass of water feel like a treat.

So what are we waiting for? Let us drink eight glasses of water a day. It is easy, costs nothing and the benefits are life changing.

So how much water should one drink each day? The question seems like it commands a simple answer, but the reality is that the response varies based upon your body’s needs. A lot of sources will tell you that you need a minimum of 8 glasses a day, but the truth of the matter is that you need to obey your own internal requirements.

Experts are now saying that there is no set number. Rather, when you are thirsty, you should drink. If you find yourself experiencing headaches or dizziness, chances are that you are depriving your body of water, whether or not you are meeting the 8 glasses a day standard. If your urine is highly concentrated and anything other than clear/very pale yellow in color, then that is another telltale sign that your body wants more.

So, how much should you drink? - Lots!
Six to ten glasses is a safe bet but if you want to be more specific it’s recommended you drink 50 – 75% of your body weight in ounces depending on whether you are sedentary or active.

You might also want to add a bit more if it’s really hot or you are working extra hard, so for example, a person who weighs 150 lbs, lives in a dry climate and is doing strenuous exercises should drink 75% x 150 oz = 112 oz + 15 oz (activity) + 15 oz (climate) = Total 142 oz per day.

A frequently quoted figure is that adults should drink eight glasses of water a day, although Dr John Leiper, an expert in fluid balance and hydration at Aberdeen University, disputes it. “The figure of eight glasses a day is completely spurious. There is no evidence that drinking that much water does anybody any good. Although it probably won’t be doing you any harm.”

While it is true that individuals will on average lose about eight glasses worth of water a day, it doesn’t have to be replenished by water: soft drinks, even coffee, all help rehydration. “There is nothing wrong with drinking coffee,” says Dr Leiper. “The idea that coffee is a diuretic is nonsense. Yes, if you give someone who is completely caffeine naive a lot of caffeine, then it will act as a diuretic on them. But if you are used to drinking a lot of coffee then it won’t - your body gets used to it.

In healthy adults, fluid intake is regulated by thirst. Water is an essential nutrient for life and is considered the ideal drink to quench thirst and ensure hydration.

Ironically, it is very often ignored as part of our dietary recommendations. Most people are familiar with the general recommendation for adults of eight glasses of water per day. Yet, estimating water or fluid intake requirements is not easy and individual requirements are highly variable.

The National Research Council (NRC) recommends a daily water intake of approximately 1ml/kcal energy expenditure. The eight glasses of water per day is based on this recommendation and on the average weight of a 70kg male.
No single formula fits every individual or every situation and water intake recommendations also depend on other factors such as activity, humidity, climate, body temperature and body composition.

Daily turnover of water is approximately 4% of total body weight and even higher proportions in children.
Water losses from the lungs and skin (insensible losses; 500 - 1000ml/day) are responsible for approximately half of the daily turnover and sensible losses from stools (50 -100ml/day) and urine account for the rest of the daily losses.
Yet, despite of changes in body composition and function as well as the environment, most healthy people manage to regulate daily water balance well across their lifespan.

You can use a very good Hydration Calculator

Current recommendations:

The Institute of Medicine (IOM) established the Dietary Reference Intakes for water . The committee established the Adequate Intake (AI) for total water to prevent dehydration.
Based on a wide range of normal hydration status of the population, the AI was established according to the median total fluid intake (water, fluid from food and other drinks). The AI’s for sedentary men and women (aged 19-50 years) is 3,71 and 2,71 litres per day respectively.

Solid food and digestion of food also contributes to this recommendation. Drinking fluids represents approximately 81% of total water intake, resulting in a recommended intake of 3,01 litres per day for men (12 glasses of 250ml) and 2,71 liters per day (10 glasses of 250ml) for women.

Health Benefits of Olive Oil

2008-03-27T08:10:00.000-07:00

Biological Background: Olive oil is extracted from ground olives (Olea europaea).

Nutritional Info: A tablespoon of olive oil contains 14 g of fat (mainly monounsaturated oleic acid), equivalent to 120calories.

Pharmacological Activity: Olive oil is rich in oleic acid, a monosaturated fatty acid, and phytochemicals oleurpein and hydrooxylorosol, potent anti oxidants. Olive oil can lower blood levels of an undesirable form of cholesterol, LDL, while raising the level of HDL, the desirable kind of cholesterol and help keep LDLcholesterol from being converted to a toxic or oxidized form, thus protecting arteries from the fatty plague. Olive oil can also reduce blood pressure and help regulate blood sugars. Oleuropein and hydrooxylorosol in oliveoil help fight cancers, especially braest cancer.

Eating Tips: Use olive oil for salads and cooking.

Healthy Food

NUTRITIONAL RECIPES

2008-03-26T07:43:00.000-07:00

Vanilla n’ Cinnamon Smoothie

Ingredients:
2 scoops Vanilla Prostar or Vanilla Whey Supreme
2½ tsp. ground cinnamon
6 ice cubes
8 oz. water

Directions:
Blend at a high speed for 45 seconds and serve.

Iced Mocha Shake

Ingredients:
6 ice cubes or 1 cup crushed ice
1 cup water
2 scoops of Cocoa Mocha Prostar Whey

Directions:
Combine Cocoa Mocha Prostar Whey, ice, and water in a blender for 1 minute until smooth. Pour and enjoy!

Belgian Waffles

Belgian-style waffles are thicker than standard waffles. This recipe can be prepared in either type of waffle maker.

Ingredients:
1 cup Natural Prostar Whey
2 tablespoons sugar substitute
1 tablespoon baking powder
3 eggs or equivalent egg substitute
1 tsp vanilla
1/4 cup water
1/4 cup cream

Directions:
Vegetable oil spray to grease waffle iron
Makes approx. 5 waffles

Hazelnut Biscotti
Try these with our Iced Mocha
Recipe makes approx. 30 biscotti

Ingredients:
1 1/2 cups Chopped hazelnuts
1 cup Natural Prostar Whey Protein
3/4 cup sugar substitute
1 teaspoon ground cinnamon
1/4 cup non-fat plain yogurt
4 eggs or equivalent egg substitute lightly beaten
1 1/2 sticks unsalted butter or butter substitute

Directions:
1. Pre-heat oven to 350F.
2. Combine hazelnuts, Natural Prostar Whey Protein, and cinnamon in one bowl.
3. In a second bowl mix yogurt and eggs.
4. Using an electric mixer on medium speed, beat butter with sugar substitute for several minutes until creamy. Then add the egg mixture and mix for 1 minute.
5. Turn mixer to low and add dry ingredients until combined.
6. Chill dough for 1 hour.
7. Divide dough in half. On ungreased baking sheets, form each dough half into a log measuring 10 “ x 2”
5. Bake logs 30 minutes, just before firm. Use a wire rack to cool for at least 10 minutes. Reduce oven temperature to 325°F.
6. Carefully cut logs crosswise into 1/2" wide slices. Now, Bake these slices for 17-20 minutes until crisp.
7. Cool slices before serving

Pumpkin Cookies
Makes one dozen cookies

Ingredients:
3/4 cup Sugar Substitute
1 cup rolled oats
1.5 cups Natural Prostar Whey Protein
1 3/4 teaspoons baking soda
1/2 teaspoon baking powder
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/2 cup pumpkin puree
1 tablespoon canola oil
2 teaspoons water
2 egg whites
1 teaspoon molasses

Directions:
1 Preheat oven to 350 degrees F (175 degrees C).
2 In a large bowl, combine sugar substitute, oats, Natural Prostar Whey Protein, baking soda, baking powder, cinnamon, and nutmeg. Stir in pumpkin, canola oil, water, egg whites, and molasses. Roll into 12 large balls, and flatten on a baking sheet.
3 Bake for no longer than 5 minutes in preheated oven.

High Protein Bread for Bread Machines

Ingredients:
2 teaspoons active dry yeast
1 cup bread flour
1 ½ cup Natural Prostar Whey Protein
1/4 cup oat bran
1 tablespoon vegetable oil
1 tablespoon honey
1 cup water

Directions:
1 Transfer ingredients in the pan of the bread machine in the order recommended by the manufacturer. Choose basic medium or regular setting; press Start.

Protein Chocolate Chip Muffins

Ingredients:
1 cup Natural or Vanilla Prostar Whey Protein
1/2 cup sugar substitute
1/2 cup nonfat plain yogurt
2 tablespoons melted butter
2 tablespoons skim milk
2 tablespoons water
2 teaspoons vanilla extract
1/2 cup sugar-free chocolate chips

Directions:
1. Pre- Heat oven to 350ºF.
2. Spray with vegetable oil muffin pans.
3. In one bowl, mix Natural or Vanilla Prostar Whey Protein and sugar substitute.
4. In another bowl, combine yogurt, butter, skim milk, water and vanilla extract.
5. Add the yogurt mixture to the protein mixture. Stir until well combined.
6. Fold in sugar-free chocolate chips.
7. Pour batter into pan compartments, using about 2-3 rounded tablespoons per muffin.
3. Bake 15-20 minutes, or until lightly browned on top and toothpick inserted in center comes out clean. Cool muffins in pans for 2 minutes, and then on wire racks for at least 10 minutes.

Pinwheel Cookies

Ingredients:
Dough:
1 cup Natural or Vanilla Prostar Whey Protein
4 ounces reduced fat cream cheese, softened
2 tablespoons unsalted butter at room temperature
2 tablespoons nonfat plain yogurt
2 tablespoons sugar substitute

Filling:
1/4 cup nuts, finely chopped
1/4 teaspoon ground cinnamon
1/4 cup sugar-free chocolate chips

Directions:
1. Preheat oven to 350º F. Line two baking sheets with aluminum foil
2. Using an electric mixer on low, combine cream cheese, butter, Yogurt and sugar substitute until smooth,. Then mix in ½ cup Natural or Vanilla Prostar Whey Protein. Turn dough out onto counter and knead in remaining Natural or Vanilla Prostar Whey Protein.
3. Form dough into a rectangle, cover with plastic wrap and refrigerate for 20 minutes. While dough is chilling, combine walnuts, chocolate chips and cinnamon.
4. Roll dough between two pieces of plastic wrap to a rectangle measuring 7” x 12”. Remove top layer of plastic wrap. Sprinkle chocolate-nut filling evenly over dough, leaving a 1/2” border along the longer side. Roll dough up jelly roll style, beginning with the long side and using bottom sheet of plastic wrap to help roll the dough into a cylinder. Place in freezer and chill for 10 minutes
5. Using a sharp knife, cut roll into 1/2” slices. Arrange slices on prepared baking sheets. Bake 18 minutes, or until lightly browned.
**The cookie roll can be made ahead of time and frozen. Thaw for 10 minutes before slicing.

Protein Brownies

Ingredients:
Vegetable oil spray for greasing baking pan
4 ounces sugar-free chocolate Candy Bar, chopped
2 sticks unsalted butter, softened
3 tablespoons sugar substitute
4 eggs or equivalent egg substitute
3/4 cup Chocolate Prostar Whey Protein
1/2 cup water
1 teaspoons vanilla extract

Directions:
1. Preheat oven to 350°F. Line an 8" square baking pan with aluminum foil and spray with cooking spray.
2. Melt chocolate in the microwave on low power and set aside to cool.
3. Using an electric mixer on medium, combine butter and sugar substitute until light and creamy. Add in eggs, one at a time. Add melted chocolate and mix well. Add Chocolate Prostar Whey Protein, water, sugar substitute and vanilla, and mix until just combined.
4. Pour batter into prepared pan. Bake 20 to 25 minutes. Cool and cut into 16 squares

Tropical Raspberry Smoothie

Ingredients:
1/4 cup unsweetened coconut milk
1 scoop Raspberry Prostar Whey Protein
1/2 cup fresh raspberries, plus more for garnish if desired
1 tablespoon sugar substitute
3 ice cubes
¼ cup water

Directions:
1. Combine coconut milk, water, 1/2 cup raspberries, sugar substitute Raspberry Prostar Whey Protein; blend until smooth.
2. Add the ice cubes, and blend until smooth. Pour into a tall glass, Serve immediately.

Strawberry-Banana Protein Shake

Ingredients:
3 scoops Ultimate Nutrition Prostar Whey Natural
2 cups fat-free milk
2 cups low-fat vanilla yogurt
8-10 ice cubes
1/2 cup frozen or fresh strawberries
1/2 cup frozen banana or 1/2 banana

Directions:
Blend on high speed for 1 minute.

This makes 2 servings with 58g protein per serving.
Protein types: Milk & Whey protein

Protein Pudding (Chocolate or Vanilla)

Ingredients:
1.5 scoops scoops Ultimate Nutrition Prostar Whey Natural
1 packet Jell-O® Brand (Chocolate or Vanilla) Instant Sugar-Free Fat-Free Pudding
3 cups low fat milk

Directions:
Mix Ultimate Nutrition Prostar Whey Natural, Jell-O® packet ,and low fat milk in a large bowl or a blender. Second, pour into 2 medium-sized bowls and refrigerate for 9-12 minutes or until thick and creamy.
This makes 2 servings with 31g protein per serving.
Protein types: Milk & Whey protein

Source = http://ultimatenutrition.com

2008 Arnold Amateur Championships Review!

2008-03-24T06:02:00.000-07:00

The prejudging was held at the Veteran's Memorial Auditorium so the athletes got a taste of what the professional stage is all about. Here is my review of the 2008 Arnold Amateur Championships.

By: Mark Mason

In 2007 Bob Lormier and Mike Davies presented the first Arnold Amateur Bodybuilding, Fitness & Figure Competition. In 2008 a bold and innovate move was made to open the event to all IFBB amateur competitors from Europe, Asia, Canada and all of the Americas.

The addition of these top athletes introduced a new competitive spirit to the show as well as a truly international flavor. There is one group may not have been so delighted with the addition of the international competitors: The American men bodybuilders. The Americans were soundly skunked taking first in only two classes.

Men's Bodybuilding

The men's super heavyweight and eventual overall winner Tarek Elsetouhi clearly dominated the stellar cast of competitors.

Click Image To Enlarge.
Tarek Elsetouhi.

The Egyptian born Elsetouhi, who now resides in Germany, was thick and symmetrical and posed with the confidence of a twenty-year veteran.

His chief competition was Poland's Robert Piotrkowicz. It was a disappointing loss for Piotrkowicz who is reigning 2007 IFBB amateur overall world champion.

Click Image To Enlarge.
Robert Piotrkowicz.

The Pole had great shape and deep muscle bellies but Elsetouhin's conditioning and narrow waist was the overall deciding factor.

Californian Benjamin Parra walked away with first place in the heavyweight class although second place Argentinean Jorge Asp looked sensational as did number three Mathew Stefan of Peru.

Click Image To Enlarge.
Benjamin Parra.

Asp and Stefan were only a small part of the South American Cartel that came to conquer in Columbus. I would be remiss if I didn't mention fourth place Carlos Rodriquez.

Click Image To Enlarge.
Carlos Rodriquez.

Rodriquez had the most pleasing physique of the show. His lines flowed well and his posing was exquisite. With proper training and diet he has room to grow into an international threat.

The light-heavyweight class was definitely the most evenly matched of the night. Each of the top five came in phenomenal shape.

The high caliber of competition pushed the athletes well beyond the norm. The Brazilian Behemoth Eduardo Correia posed his way into Arnold Classic history taking first place on the way.

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Eduardo Correia.

There was a friendly clash for second and third between Swede Pierre Chamoun and the American young gun Christopher Jalai. Chamoun got the second place nod from the judges with Jalai getting the biggest response from the crowd.

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Pierre Chamoun.

The middleweight category was the classic battle of size versus conditioning and symmetry. Arturo Casteneda displayed a physique flaunting both. Just right amount of muscle for his frame and his conditioning couldn't get much better.

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Arturo Casteneda.

Second place winner John Durante probably had Castenenda in the legs. With further improvement in his traps and delts and Durante can make his name in the middleweight class.

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John Durante.

The number three man was Raul Martinez of Miami Beach. On any other day Martinez could have taken the class but Castenenda and Durante physiques were a level above the rest of the class.

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Raul Martinez.

Thick as a brick is the only way to describe welterweight winner Javier Reynoso. Reynoso had to be wider then he was tall.

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Javier Reynoso.

He swaggered about like a longshoreman as he pounded one classic bodybuilding pose after another. There was nothing artistic about Reynoso's presentation.

It was brutal and in your face a` la Sergio Oliva. The polar opposite of Reynoso was second place winner, Italian pretty boy, Corrado Maggiore.

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Corrado Maggiore.

He posed with the fluidity of Nureyev bringing the Arnold Expo crowd to near silence. New Yorker John Givens took third place in the welterweights.

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John Givens.

Lightweight champion Jose Carlo Santos is no stranger to the winner's circle. He was the 2007 65kg class winner at the 2007 men's amateur championships in Korea.

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Jose Carlo Santos.

The Brazilian born Santos defeated his nemesis from Malaysia Szali Abd Samad who was also a class winner at the world championships last year. The Buckeye State's Omar Holt was relegated to third place.

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Szali Abd Samad.

The bantamweight class was the only class boasting an All-American line up. Kentuckian Dewayne Sammons bounced back after a disappointing prejudging to claim first over Mark Zmitravich.

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Dewayne Sammons.

Lowell Starr placed third in a close race with teen Lance Maxwell. Maxwell's fourth place finish in his first national competition is no small feat.

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Lowell Starr.

Maxwell won the teen division in last years Flex Wheeler Classic with a posing routine that left the "Swami" Lonnie Teper nearly speechless. That is quite an accomplishment in itself.

Placings

Overall Men's Bodybuilding Winner: Tarek Elsetouhi

Finalists: Bantamweight

Finalists: Welterweight

Finalists: Lightweight

Finalists: Middleweight

Finalists: Light-Heavyweight

Finalists: Heavyweight

Finalists: Super-Heavyweight

Women's Bodybuilding

The Arnold Amateur women's competition also featured some great physiques from around the world. Women's overall winner Mari Carmen Gomez Segura dominated the heavyweight class not only in her physique but by her stage presence as well.

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Mari Carmen Gomez Segura.

The Arnold Expo spectators came alive during Segura's routine and stayed around to cheer her overall award later. Her closest competition in the heavyweight class was from the blond Canadian Marylynne MacKenzie although Segura was in a class of her own. Marcia Furgeson took third place honors.

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Marylynne MacKenzie.

The middleweight class went to Holly Nicholson with Alicia St. Germain in second and Californian Becky West a close third.

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Holly Nicholson.

One of the most appeasing female physiques of the evening would have to go to middleweight fourth place winner Carrie Simmons.

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Carrie Simmons.

Simmons possessed the ideal mixture of muscularity and definition while still maintaining her femininity. She was rewarded for her efforts by the loudest crowd response of the evening.

Joanne Stewart came all the way from the Land of Kiwi to compete in the Arnold Amateur. The New Zealander soundly defeated her lightweight competition leaving second place to Millie Cleveland and third place to Glenda Bozett.

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Joanne Stewart.

Placings

Overall Women's Bodybuilding Winner: Mari Carmen Gomez Segura

Finalists: Lightweight

Finalists: Middleweight

Finalists: Heavyweight

Mari Carmen Gomez Segura

Women's Fitness

It was fitness short winner Allison Ethier's dynamic fitness routine that gave her a solid standing in the lineup. Her routine was a mixture of dance, gymnastics and some incredible upper body strength moves.

Sylvia Tremblay's mix of classic fitness routine moves coupled with her skilled baton twirling presentation prompted quite the applause during prejudging.

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Sylvia Tremblay.

Megan Tennant's James Brown medley was my favorite of the fitness routines. Blending the moves of the Godfather of Soul with the flash of a Las Vegas showgirl it made for an interesting mix. At evenings end Tremblay took second and Tennant third.

In the fitness medium class Chantal Dicaire was the only competitor that came to play. And play she did. She had a great routine that featured some serious hang-time in her leaps. Chantal also made her strength moves look effortless.

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Chantal Dicaire.

The finals came down to Ethier and Dicaire both of whom have impressive competitive credentials. Ethier took 5th in her class at the 2007 CBBF and Dicaire placed second in her class at the same Canadian Championships.

The two Canadians had traveled a long road before finally competing side by side in Columbus. I doubt the judges had an easy time with the decision but decide they did. The 2008 fitness overall award was presented to the high school math teacher from Quebec Allison Ethier.

Placings

Overall Fitness Winner: Allison Ethier

Finalists: Fitness Short

Valerie Brown-Stephens

Tammy McGregor

Sonia Wagner

Vanessa Wick

Finalists: Fitness Medium

Chantal Dicaire

Women's Figure

Over one hundred figure competitors from around the globe descended on Columbus to bring their idea of the best body to the stage. With six classes of world-class figures prejudging must have seem a daunting task to the international panel.

The dark haired beauty from the Silver State Candice Houston earned top honors in Class B and took the overall award too. She had competition though.

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Amateur Figure Competitors.

Class A winner Linda Fodor-Egelstig and Class C winner Pamela Soper both presented fantastic physiques. Fodor-Egelstig sported wider shoulders and more of a sweep to the thighs as apposed to Soper's more streamlined look.

Class D seemed the most difficult to judge due to the similarity in the top five physiques. Each contestant delivered a package in line with IFBB guidelines.

Winner Kristy McKinney probably got the first place trophy for her excellent stage presentation and chiseled abdominals.

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Amateur Figure Competitors.

Tall and conditioned with perfect skin tone was what gave Canadian Natalie Waples the edge in Class E over the lovely Francisca Dennis. Dennis possessed some of the best-shaped delts of the show and her V-taper was quite impressive for a woman of her height.

In Class F it was Sandy Helmig who trekked all the way from Alberta, Canada to win the class. The blond haired, green-eye beauty looked like she would be more at home in Malibu then the Great White North.

Second place was the ebony princess Jennifer Hernandez. Hernandez is from the New York City and deserves the "best personality award." She was the darling of the show.

Another few of my personal awards: The best smile award goes to Colorado's Jaime Meade. The Georgia Peach Melissa Froio takes the title for the tiniest waist. Best eyes go to Lindsey Bundy. And sexiest hair goes to Keisha Pedigo.

Placings

Overall Figure Winner: Candice Houston

Finalists: Figure A Class

Finalists: Figure B Class

Finalists: Figure C Class

Allison Black-Stirling

Sandra Brewer-Stakely

Finalists: Figure D Class

Finalists: Figure E Class

Marie Christine Deblock

Finalists: Figure F Class

Recipe : Pan-Roasted Lemon-Salmon Fillets

2008-03-23T08:42:00.000-07:00

This recipe serves:

4 6-ounce salmon fillets
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
juice of 1 lemon
1 1/2 tablespoons olive oil

1. Season the salmon fillets with salt, pepper and lemon juice, then drizzle with olive oil.

2. Pre-heat the oven to 350ºF.

3. Place an oven-proof sauté pan large enough to accommodate all the fillets over medium-high heat. Add the salmon and sear the fillets for 3 minutes per side. Place in the oven to finish cooking about 5 to 10 minutes more, depending on the thickness of the fillet.

Serving Size: 1 6-ounce fillet

Number of Servings: 4

Per Serving
Calories	244	Carbohydrate	1 g
Fat	11 g	Fiber	0 g
Protein	34 g	Saturated Fat	2 g
Sodium	585 mg

SEE ALL THE FACTS

This recipe can be personalized for your nutritional needs when you join the FoodFit Plan -- our healthy lifestyle program for lasting weight-loss.

Recipe : Carrot Cake

2008-03-22T06:40:00.000-07:00

From EatingWell Magazine April/May 2005

NUTRITION PROFILE:
- Low Sodium
- Low Cholesterol

An old favorite with an updated nutritional profile, but still as moist and delicious as ever.

Makes 16 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour 10 minutes (plus 1 hour cooling time)

EASE OF PREPARATION: Moderate

Cake
1/2 cup chopped walnuts
2 cups whole-wheat pastry flour (see Ingredient Note)
2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
3 large eggs
1 1/2 cups sugar
3/4 cup nonfat buttermilk
1/2 cup canola oil
1 teaspoon vanilla extract
1 20-ounce can crushed pineapple, drained, juice reserved
2 cups grated carrots (4-6 medium)
1/4 cup unsweetened flaked coconut
Frosting
2 tablespoons coconut chips or flaked coconut
12 ounces reduced-fat cream cheese, softened
1/2 cup confectioners' sugar, sifted
1 1/2 teaspoons vanilla extract

1. To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Toast walnuts in a small baking pan in the oven until fragrant, 5 to 10 minutes.
3. Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and 1/4 cup of the reserved pineapple juice in a large bowl until blended. Stir in pineapple, carrots and coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.
4. Bake the cake until the top springs back when touched lightly and a toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.
5. To prepare frosting & finish cake: Place coconut in a small baking pan and toast in the oven at 300 degrees F, stirring several times, until light golden, 5 to 10 minutes.
6. Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with the coconut.

NUTRITION INFORMATION: Per serving: 344 calories; 17 g fat (5 g sat, 6 g mono); 56 mg cholesterol; 43 g carbohydrate; 6 g protein; 3 g fiber; 349 mg sodium.

Nutrition bonus: Vitamin A (40% daily value), Fiber (12% dv).

3 Carbohydrate Servings

TIP: Ingredient Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.

10 Essential Health Tips (The Basics to Practice Every Day)

2008-03-22T04:47:00.000-07:00

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

The 29 Healthiest Foods on the Planet

2008-03-21T10:55:00.000-07:00

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

Fruits

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Grains, Beans and Nuts

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

Seafood

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

Simple Strategies for Reducing Fat

2008-03-20T21:00:00.000-07:00

Reprinted from Food Insight & International Food Information Council
January/February 1992

Put Fun Back Into Food

For many, a New Year's resolution to improve the diet brings renewed willpower to change some old habits. Whether the goal is to lose weight or improve overall health, most tend to take a "good food/bad food" approach, completely giving up their favorite higher-fat foods for a diet rich in lower-fat foods.

But will the old habits kick back in? "Most of them do," said Penny Kris-Etherton, Ph.D., R.D., professor of nutrition at the Pennsylvania State University. "It's not easy to make major changes in eating patterns in just a few weeks."

A recent study conducted by Kris-Etherton and Madeleine Sigman-Grant, Ph.D., R.D., professor of food science at Penn State, set out to find simple, practical ways consumers can reduce dietary fat. The study, published in the January issue of the Journal of The American Dietetic Association, uses computer modeling to identify which techniques, or combinations of them, were effective in achieving less than 30 percent of calories from fat and reduced intakes of saturated fat.

Kris-Etherton and Sigman-Grant developed separate seven-day menus for men and women using foods typical of the American diet. Specific foods were incorporated on the basis of their nutrient profile and some common higher-fat foods were included in the menus, such as cookies and french fries, to maintain flexibility in food choices.

Using specific strategies, Kris-Etherton and Sigman-Grant modified the menus so that dietary fat would meet recommended levels. The most significant and effective strategies included substituting lean meats and low fat cheeses for higher-fat selections, substituting skim milk for whole or low-fat milk, and using fat-modified foods such as lower-fat dressings and spreads.

"By making simple changes, men and women could meet dietary goals for both total fat and saturated fat without depriving themselves off some of the higher-fat foods they enjoy," Kris-Etherton said. "These strategies represent very realistic options that can have a lasting effect on peoples' diets."

Because higher-fat meats and whole milk supply such a large percentage of fat in the diet, Kris-Etherton says that modest changes such as switching to lean meats and low-fat cheeses are more effective in achieving dietary goals than totally giving up chips, cookies and occasional treats.

"One of the major findings in this study is that the strategies one can apply are relatively simple," says Kris-Etherton. "A variety of these strategies can be used and combined so that people can include certain higher-fat foods that they really like and still achieve less than 30 percent calories from fat in their diets."

Although men and women do not require different foods to reduce dietary fat, women must make more adjustments in their diet because of their lower overall energy intake. In other words, because women consume fewer calories, each food choice represents a larger proportion of the diet.

Women could meet dietary recommendations by substituting medium-fat exchanges in combination with other strategies, such as skim milk for whole milk. However, men achieved less than 30 percent of calories from fat using one single strategy: substituting lean meat for higher-fat cuts.

And for those wanting to shed pounds? "Our work has shown that if you decrease fat in the diet you automatically decrease calories." Kris-Etherton said. "An individual can lose between one-half to one pound per week just by decreasing fat from the present level of 36 percent of calories to the recommended level of 30 percent."

Methodology

Computer modeling was used in the study to identify which techniques designed to achieve dietary fat reduction were the most effective in meeting dietary recommendations of 30 percent calories from fat.

Menus typical of current eating patterns were developed for men and nonpregnant, nonlactating women, 25 to 50 years old. Data from USDA's Continuing Survey of Food Intakes by Individuals were used to develop these typical menus.

The menus were modified using the Minnesota Nutrition Data System to determine the reduction of fat content achieved through various substitutions. The research emphasis was on finding dietary modifications that could be acceptable to everyday consumers by keeping favorite foods such as cookies and french fries in the diet.

The researchers then developed "formulas" for strategies that could bring a typical menu within the range of 30 percent calories from fat. These formulas were made up of the following five strategies:

SKM = skim mild replaced whole and 2% fat milk
LRM = low-fat/2% milk replaced whole milk
MMtEx = medium-fat meat exchanges replaced higher fat cuts
LMtEx = lean meat exchanges replaced higher fat cuts
FMP = fat-modified products replaced full-fat products

For men, each of the following strategies achieved dietary goals:

LMtEx
SKM + LMtEx
SKM + LMtEx + FMP
LMtEx + FMP
LMtEx + FMP + LFM
LMtEx + LFM

Putting the formulas into action, LMtEx + FMP might call for replacing spareribs and full-fat dressing with choice sirloin and low-calorie dressing. All of the strategies reduced calories by 195 to 415 and achieved less than 30 percent calories from fat and less than 300 mg cholesterol.

Women were unable to achieve dietary goals using a single strategy, unlike men. Again, this is because women have lower overall calorie intakes. Only combinations of strategies were effective for women:

SKM + LMtEx
SKM + FMP
SKM + MMtEx + FMP

These strategies reduced calories by 150 to 268 and achieved dietary goals for fat and cholesterol. The application of nutrition recommendations in their daily eating habits often confuses consumers. "People tend to adopt an all-or-nothing attitude when simple changes in their diet may be most effective," Kris-Etherton said. Registered dietitians can help individuals and families choose strategies that best meet their needs. "Our findings enable us to tell people that they have choices. That's the key."

Health and Fitness Make the Difference Between Living Well and Living

2008-03-20T20:22:00.000-07:00

Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day. If you agree with these three premises, keep reading.

The Purpose of Health and Fitness Tips
To inform you of new developments in the health and fitness fields is our aim. We'll do the research; we have the resources. You get the results. The name of the game is 'current' and 'relevant' for today. Forget all the excess baggage of the so-called fitness gurus.

Become Healthier and Fitter Faster
While we know you are interested in becoming healthier and fitter or maintaining the health and fitness you have, we also know you have limited time to devote to it. We therefore pledge to you a fast, simple method to hop aboard the fitness fast train. Get on track with the facts.

Health Professionals, Medical Doctors and Health and Fitness Writers and Editors Make Up Our Staff
Our staff experience in the booming Health and Fitness field adds up to more than 100 years. Not that anyone is age 100 or even close, but we all plan to live that long. We want to make sure we have company. So we invite you along for the ride. We'll spur you on and help you over the rough spots to your own fitness destination.

Diet and Exercise are Keys to Healthy Living
But you know all this. So our aim is to give you the shortcuts, the little-known tricks and proven methods to help prevent boredom and hopelessness in your quest for good health. Our high tech world has advanced in the fitness field also. In fact, so fast that we want to get the information out to you yesterday. That's what the Health and Fitness Tips Site is all about…the latest up-to-the-minute-in-the-zone information for your health and fitness.