by Theresa Greenwell, International Science
Green tea research continues to support its use for a variety of health benefits. EGCG (epigallocatechin gallate), along with the several other polyphenols, is often given the credit for most of the benefits ascribed to green tea. These benefits accredited to green tea use include, but are not limited to, improvements in cholesterol, mental alertness and health, heart health and skeletal strength.
Another benefit that green tea is given credit for is helping to improve physical performance. Though most evidence is conflicting, there does seem to be support for the use of green tea in athletics.
A recent study in the Journal of the International Society of Sports Nutrition (2015) investigated the use of a high polyphenol green tea extract on the athletic performance and metabolism in active men. This double-blind, placebo controlled study looked at 14 men, given either a decaffeinated green tea extract containing 400 mg EGCG per day or placebo for 4 weeks. The participants were asked to complete 3, 1-hour cycling tests per week during which gas exchange, heart rate and perceived exertion were recorded. Blood work was also analyzed for fatty acid and carbohydrate utilization.
Results for those receiving the green tea extract included improvements in fat versus carbohydrate metabolism for energy needs and a significant decrease in body fat compared to the placebo group. Additionally, these individuals had significant improvements in exercising heartrate and perceived exertion leading to improvements in endurance performance.
Future research is necessary to find and understand the full impact of green tea on athletic performance and health. Improvements in technology and testing methods should continue to allow for better determination of ‘if, when or how’ green tea may be beneficial.
1 day, 8 hours ago
Makes 3 1/2 dozen cookies (42)
3/4 cup unsalted butter, room temperature
1 cup natural peanut butter (sugar free)
1 cup splenda(or sweetener of your choice)
2 large eggs
2 teaspoons pure vanilla extract
2 1/2 cups ground almonds/almond meal/almond flour
1/4 teaspoon salt
1 teaspoon baking soda
· Preheat oven to 375F
· In small bowl combine ground almonds, baking soda, and salt. Set aside.
· In mixing bowl add butter and peanut butter. Mix on high with paddle attachment until smooth.
Add splenda and mix until fluffy.
· Add eggs one at a time with mixer running then add vanilla.
· Add the almond flour mixture. Mix just until combined.
· You can either bake right away or store dough in the refrigerator in airtight container until a little more firm. You can also pre-scoop all the dough and refrigerate or freeze what you do not want to bake right away.
· Line cookie sheet with parchment paper, or nonstick baking liner.
· Scoop 1 Tablespoon then roll in your hand to make ball. Lightly press down cookie with a fork making a crisscross pattern. Bake at 375F for 10-12 minutes
Nutritional information for 1 cookie:
Energy 104 kcal
Carbohydrate, Total 2.46 g
Sugars, total 0.70 g
Fiber, total dietary 1.06 g
Protein 3.44 g
Total lipid (fat) 9.39 g
Net carbs: 1.4 g
2 days, 11 hours ago
by Dr. Deedra Mason
Recent studies on alternative protein sources for muscle growth sent a strong message to Whey protein. What was the message? Pea Protein could be an adequate, if not equal to, protein source to whey for those that are looking to start an exercise regimen, or get back into the saddle after a long break from exercise.
Classically the go to protein for muscle growth is whey. For those that are conditioned and looking for future gains, whey is still the king of the jungle. However a new study from the J. of the international Society of Sports Nutrition found that Pea protein is a great alternative for those that want an ally other than whey to promote muscle growth.
Pea protein was shown after a 12 week study of resistance training to produce similar results, as those that took whey, for bicep muscle thickness. These findings were remarkable in study participants that had not previously worked out or were returning to weights. Pea protein may because of its amino acid profile, be suitable for maintaining muscle mass in later decades of life or to slow down the aging process in those that consume a sufficient amount of protein on a daily basis.
One reason pea is such a strong contender is its amino acid profile. Pea Proteins profile is beneficial, second only to whey and a viable option for those that avoid Whey. Pea Protein is rich in lysine just like Whey but also includes a higher percentage of arginine with nearly 9% of Pea protein being the NO pumping amino acid.
Arginine is a precursor to creatine, already used to a great extent, by athletes, for muscle growth and retention. While Pea Protein does not have the lysine and BCAA density that whey offers, the arginine does give it particular leverage. Real muscle gains come with regular and sufficient use (Greater than 25 grams per day for females and 35 grams per day for men) in combination with a healthy diet and exercise.
For a balanced approach to well-being, do not forget the importance of sleep and keeping to a schedule. Doing so is the KEY to mental focus and longevity.
1 week, 3 days ago
Whether you’re seeking the ideal weight management complement or a delicious nutritional alternative, we’ve got the perfect four-day giveaway for you!
From now until Friday, February 20, you can enter the TLS® Instagram Your Shake giveaway for an opportunity to receive a free box of TLS® Whey Protein Shakes (in Vanilla flavor)! One lucky contestant will even have their recipe highlighted in the next edition of the “Shaking and Baking with TLS®” recipe guide!
To qualify, follow these four simple steps:
1) Follow @TLSWeightLoss on Instagram
2) Upload a photo of your TLS Shake
3) Write your TLS Shake recipe in the caption
4) Use hashtag #MyTLSShake
One winner will be announced each day at 4:00 PM EDT on the TLS® Instagram account through Friday, February 20, 2014! Winners are selected based on number of post likes, creativity of photo as well as the uniqueness of recipe. Each contestant can only enter once. Contest is open worldwide to adults 18 and older.
If you have any questions regarding the “Instagram Your Shake” giveaway, feel free to leave your message in the comments below!
2 weeks, 2 days ago
Heart disease is the top health risk for both men and women and the ailments associated such as high blood pressure, high cholesterol and even heart attacks are becoming more prevalent every day. Most people assume that heart disease is something that they do not need to pay special attention to until they are much older, but the American Heart Association now recommends that heart disease prevention starts by the age of 20. If you have high cholesterol or if you’re a high risk candidate for heart disease and heart attack, you’ve likely had conversations with your healthcare provider regarding the lifestyle changes necessary to improve your health and reduce your risk of heart disease.
Smoking, drinking, eating an unhealthy diet and living a sedentary lifestyle are all the common factors that help contribute to heart disease. By reducing emotional stress, moderating alcohol use and quitting smoking you can immediately begin reducing your likelihood of developing heart disease. Obesity is one of the leading causes of heart disease,so increasing physical activity and eating right are also essential to its prevention. Increasing physical activity is also something that you can begin immediately that will help you to improve your health. It is not necessary to jump into a full blown exercise routine, even increasing activity by an hour a week can reduce the chances for developing heart disease. Changing eating habits can be hard
but once you know which foods to eat you’ll be on your way towards a heart-healthy diet.controlling portion sizes, choosing low fat protein sources and increasing fruit, vegetable and whole grain intake are important step to reduce build up of plaque and other heart disease related issues.
For some people making the suggested lifestyle changes above are enough to lower cholesterol and improve overall cardiovascular health. Unfortunately, for many of us we need added support in our battle against heart disease. In addition to a change in habits and lifestyle, supplements can also be very beneficial and is a vital component to heart health. It has been shown that levels of key protective nutrients decline as we get older. Because of this, one of the best things we can do for our cardiovascular system is to introduce supplementation into our daily routine. There are a few key ingredients that play a vital role in preventing heart disease related conditions.
Omega-3 Fatty Acids
Omega 3 fatty acids – found in fish oil – provide significant reductions in triglyceride levels and increase good HDL cholesterol. Omega 3 fatty acids are considered “essential,” meaning they are not made in the body and must be acquired through the foods we eat. Two crucial omegas 3’s – EPA and DHA – are known to slow the growth rate of plaque, maintain normal blood flow and lower blood pressure thus promoting overall cardiovascular health with 1 – 4 grams of daily use.
Also known as vitamin B-3 or nicotinic acid, niacin has been shown to significantly improve HDL (good cholesterol) and lower LDL (bad cholesterol). Well accepted as treatment for high cholesterol, niacin is one of the most powerful ingredients for heart health and has the ability to increase HDL by 15-30% whilereducing triglycerides by as much as 50% when taking just 500 mg daily.
Red Yeast Rice
Red yeast rice supplements come from the rice that is fermented with Monascus purpureus
yeast. This extracts has been shown to lower bad LDL cholesterol and triglyceride levels which helps to improve blood flow and reduce the risk of heart attack. In fact, red yeast rice contains a substance – monacolin K – that is similar to the active ingredient in cholesterol lowering drugs such as lovastatin.
Coenzyme Q10 is produced by the body and is necessary for basic cell functioning. The role of CoQ10 in the heart is similar to the role of a spark plug in a car engine. Just as a car can’t function without that initial spark, the heart can’t function without CoQ10. People found to have any sort of heart disease are known to have low levels of CoQ10. With as little as 50 mg daily, Coenzyme Q10 is known to reduce systolic and diastolic blood pressure and improves oxygen supply to the heart thus making sure your heart stays healthy.
The good news is that we can start our improving our heart health today. Make eating healthy and being active part of your daily routine. A daily routine of supplementation is also going to reduce risk factors or help with the treatment of heart disease related conditions once they are identified. But, one thing to keep in mind when starting a supplement routine is: check with your doctor before using supplements, as some may interact with other prescription medications you currently take. The best thing about improving or maintaining cardiovascular health is that small changescan be made daily instead of several big changes at once. Small changes can add up to big results, take a walk instead of having a cigarette, try a green salad instead of fries, drink water instead of soda or simply skip salt. Small and basic steps can have dramatic effects.
2 weeks, 3 days ago