Vegetables For Lean Muscle Growth?

Is there anything green leafy vegetables can't do for you?

We already knew that eating plenty of vegetables reduces your risk of cardiovascular disease, cancer, and diabetes. Vegetables can also help you to maintain a healthy weight and they protect against inflammation.

But research now shows that vegetables are also fantastic for building strong, lean muscle mass.

According to a study published last February in Cell Metabolism -- and summarized in Science Daily -green leafy vegetables can help the mitochondria in body cells, including muscle cells, work more efficiently. What are mitochondria? Sometimes mitochondria are called the "power plants" of the cells. They are the organelles that produce energy so that cells can operate properly. They also convert molecules of food nutrients into energy that the entire body can use.

When you eat plenty of spinach, parsley, kale, or other green leafy vegetables, you provide your body with nitrates that make your mitochondria work better and cause you to need less oxygen during your workouts. In other words, you can work out more comfortably, without feeling as though you are gasping for breath.

You'll also have more energy as you go about the rest of your day, but I suspect you'll notice that energy the most during your workout!

You can't reproduce the effect of eating a big green salad by taking a supplement (in case you were thinking of it!). Nitrates in food need to be processed by bacteria in your mouth in order for the body to make efficient use of them. In fact, the bacteria in your mouth play such an important role in processing nutrients that scientists are now speculating that powerful antibacterial mouthwashes could block the effects of green leafy vegetables.

Green leafy vegetables are also high in glutamine, an amino acid that is often taken by body builders as a supplement. Amino acids are the building blocks of proteins, and protein helps the body to build muscle mass. Believe it or not, green leafy vegetables are fairly good sources of protein, though you'll want other protein sources in your diet as well. While glutamine can be supplemented, you will get other benefits, such as the effect of the nitrates on your mitochondria, not to mention the fiber in your vegetables, if you get your glutamine from dietary sources, such as parsley, spinach, and asparagus.

However, if you really don't care for salad, there are alternatives. One is to juice your greens in a smoothie.

Try this simple recipe:

Fill a blender halfway with spinach, and then add three bananas and two cups of water (and as much ice as you'd like). Puree and you'll have a sweet green smoothie, that won't taste like spinach no matter how green it looks. You could also add some red beets, which are also high in nitrates.

Vegetables are helpful for muscle-building at any age, but they are especially important for older adults. A 2008 study showed that an increase in the blood plasma content of carotenoids (the substances that produce vibrant colors in vegetables such as carrots, sweet potatoes, spinach, kale, collard greens, and tomatoes) is connected with higher hip, knee, and grip strength in older adults.

The same year, a study published in the American Journal of Clinical Nutrition noted that older adults who had increased levels of potassium in their urine also had higher percentages of lean muscle mass. Potassium, a mineral which is important in muscle contraction and relaxation, can be found in chard, spinach, kale, Brussels sprouts, broccoli, squash, eggplant, and tomatoes. In general, the greener and leafier the vegetable, the better or, in the case of a nongreen vegetable, the more vibrant the vegetable's color is, the better.

Certain vegetables will also protect your muscles from damage incurred as the result of exercising to the point of exhaustion. Overdoing exercise can cause a decrease in the antioxidant capacity of muscle tissue. But according to a 2009 study published in the Journal of Applied Physiology, eating cruciferous vegetables was associated with an increase in the antioxidant capacity of muscle tissue after acute exhaustive exercise. In other words, eating your vegetables regularly will mean that your muscle tissue will recover faster after an intense workout.

To think that these are not the only benefits of eating vegetables! As you must know (unless you've been living with your head under a rock), vegetables (and fruits for that matter) are also powerhouses of vitamins, minerals, and antioxidants. This is a subject for another day, but green leafy vegetables are actually better, more bioavailable sources of calcium than milk and, therefore, can play a critical role in protecting your bones, as well as your muscles. Again, I have to ask -- is there anything green leafy vegetables can't do?

Written by Brett Warren, a biochemical research scientist based in Boston, Massachusetts. He puts his expertise to work on a daily basis by developing sports supplements for Force Factor. Brett loves weightlifting and working out at the gym almost as much as he loves his job. In addition to his work with Force Factor, Brett spends lots of time with his family hiking, biking, and enjoying the outdoors.

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Tips to Prevent Late Night Snacking

You're up watching late-night television when you get the sudden urge to eat something. Should you ignore it or give in?

A lot of us have been taught that late-night snacking equals weight gain. And it usually does: you're more likely to pack on pounds if you make late-night snacking a habit.

But it's not really the timing that leads to weight loss - it's the types of food. Whether it's a little bit of ice cream or some chips, the calories add up.

Luckily, there are simple ways to get late-night snacking under control. Follow these six tips to ward off those late-night cravings.

Pretty simple, huh? This should be your first line of defense since water is naturally calorie-free. Many times, that feeling of hunger we have is just plain ol' thirst, even though it may not seem like it at first. Have a glass of water and wait a few minutes. Chances are that your "hunger pang" will subside. If not, it's time for plan B...

When late-night cravings strike, it's usually for something sweet. Instead of reaching for that tub of Haagen-Dazs, reach for some fruit instead. You'll get the sugar fix you want without all the extra calories and fat that can damage your diet. Some good fruits to try are berries, bananas, mangoes and peaches - all of which are packed with heart-healthy antioxidants.

A common cause for snacking at night is not eating enough throughout the day. If you're used to eating just three huge meals a day, consider breaking up those big portions into smaller, more frequent meals. That way, you stay satisfied and won't feel the need to snack day or night.

Do you really need to be up until 1 or 2 in the morning watching television? Probably not. With the technology nowadays, you can turn off the tube and catch up on your shows at your convenience. And seeing how a majority of Americans aren't getting enough sleep, it wouldn't hurt to knock out a little earlier than usual. Aim for 7-9 hours of sleep whenever possible.

Alcohol does double damage on your body. Not only is it filled with empty calories, but it also stimulates your appetite. And with your judgment impaired, you're more likely to indulge on some unhealthy fare. If you plan on drinking, limit your intake and stay far away from food. Your stomach will thank you.

If you usually exercise in the morning, switch things up and hit the gym at night. You'll keep your mind off food and burn calories while you're at it. After a vigorous workout, it's unlikely you'll want to eat anything; you'll more than likely knock out fast (see #4). Ultimately, it's a win-win situation.

Written by Geoffrey Anderson Jr., the editor of MenScience Magazine, a men's skincare blog. He's written about nutrition, fitness and health for the past four years, including a 2-year stint with industry giant eDiets.com. He is based in Miami, Florida.

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The True Portion Sizes

We have been told repeatedly that portion sizes of many restaurant foods are too large.

We know that our portion sizes need to be reduced for weight control, but how do we determine what the proper portion size is?

There are a few general portion rules for the food groups, but it always depends on how
many calories you need to eat in the day, which varies based on the individual's needs. Some may need to only eat one portion while others may need to eat five or ten for optimal health.
Fruit: One serving of most fruits is about 1 cup. A good visual to think of is a baseball or tennis ball size.Vegetables: In most cases, it is not necessary to limit the vegetables. It is important to make sure we get enough! One cup raw equals one serving while half a cup cooked also equals one serving. The average person should try to eat four to five vegetable servings per day.Protein: A good visual is a deck of cards or your meat portion should be able to fit within the palm of your hand. Don't forget that eggs, tofu, and beans also count towards your protein intake. A general rule is that the average person should not eat more than two "palm size" servings of protein per day.Fats: The portion size depends on the type of fat consumed. Fat is measured in teaspoons or tablespoons. Half a walnut or the size of your thumb is a good visual for 1 tablespoon. Think of a dice size for the teaspoon serving size. Carbohydrates: The portion size for carbohydrates also varies. A good general rule is that half a cup equals one serving. If you fill up a cupcake wrapper with pasta or rice, that is one serving. For breads, think of the size of a cassette tape (if you remember what that looks like) as one serving. And for potatoes, think of a computer mouse as a serving size.Dairy: One cup of milk, a six ounce container of yogurt, and a one ounce piece of cheese equals one portion. One ounce of cheese is about the size of a box of dental floss or two dice.
Do you have any good visuals that help you remember portion sizes?

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Everyday Foods with Extraordinary Benefits

It's important to make each calorie count, especially when you are trying to get back into your skinny clothes.

Many foods are packed with nutrients plus mother nature gave them a little something more that could help keep you even healthier.

Here are some of my favorite healthy suggestions.

Many foods are naturally rich in plant sterols, which have been shown to help lower LDL (bad) cholesterol levels. All whole grains, for example, are high in plant sterols. So load up on rice bran, oat bran, whole wheat and brown rice. Other great plant sterol sources include dried peas, dried beans and lentils, peanuts, almonds, walnuts and pecans.

Plant sterols are so good at lowering cholesterol that over the last few years, manufacturers have started adding them to a dizzying array of foods most of us buy every week including bread, cheese, pasta, pasta sauce, milk, muffins, snack bars, and juices. These fortified products carry an FDA-authorized heart-health claim, recognizing that they can be a beneficial addition to a healthy diet. Just be sure to read the labels carefully. While plant sterols are healthful, these products are not necessarily low calorie.

Even though palm fruit oil has received a lot of bad press it is surprisingly healthy and can be used in place of olive oil in most cooking applications. Palm fruit oil is the most widely produced edible oil in the world. Red palm fruit oil contains 13 to 15 times more carotenes than carrots and 40-50 times more than tomatoes. Carotenes are the building blocks of vitamin A, which is important for maintaining good vision and supporting our immune system. Carotenes also are potent antioxidants, which are associated with fighting the aging process and some chronic diseases.

The virgin and red varieties of palm oil are also rich in powerful antioxidants called tocotrienol and tocopherols (vitamin E). Plus, this cooking oil won't raise your cholesterol! While that doesn't mean you should eat large amounts of chicken wings fried with it, it is reassuring to know that when you cook or bake with it, it will taste great, it won't raise your cholesterol and it delivered beneficial nutrients.

Being sensitive and proactive on current environmental concerns, the palm oil industry is actively pursuing ISO 14000 standard series discussions and formulations on climate change, life cycle analysis ecolabeling & design for the environment, environmental communications, and environmental management system.

The next time you're feeling a little sluggish and need an energy boost, reach for a carton of Greek yogurt. People sometimes call Greek yogurt a protein powerhouse since the protein content is concentrated. The typical protein content of an American style yogurt is five grams while Greek yogurts can reach up to 20 grams!

Written by Dr. Felicia D. Stoler, a registered dietician, exercise physiologist and expert consultant in nutrition and healthful living. Her new book is called Living Skinny in Fat Genes™: The Healthy Way to Lose Weight and Feel Great (Pegasus 2011). She hosted TLC's groundbreaking series, Honey We're Killing the Kids!! She specializes in integrating behavior modification to influence positive health outcomes.

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Which Exercise is Supreme?

I get this question often. It's usually followed by "...for getting rid of my belly/thighs/butt/tricep fat"... etc.

Regardless of what you are looking to accomplish, that question in its current form is unanswerable.

There are exercises that work very well for certain muscle groups and movement patterns, various forms of posture, cardiorespiratory training, etc. So while trying to create a "supreme exercise" is a futile task, I will devise a criteria by how I define a "great exercise"

One that incorporates big, compound, multi-joint movements that requires a degree of coordination and integration to perform.

For arguments sake, If I could only pick 3 exercises that I had to do for the rest of my life, they would be... DeadliftsPull-upsWind sprint intervals (90-100% intensity - Tabata style)
By definition, the above work massive amounts of muscle groups, require a large degree of integration and include a very high intensity cardio. Deadlifts - are the prototypical posterior chain exercise - working the muscles of the back of the legs, butt, lower back and require a serious amount of stabilization through the core and a fight to keep a neutral spine. Pull-ups - I confess I love them. All you need is a bar and you have a near perfect lat/pec/trap (mid/low) and an appreciable amount of stabilization through the core and shoulder girdle. Wind sprints - I love running and performing near-max efforts are a fantastic way to boost fitness in a hurry. Build up to these bad boys though.
What 3 exercises would you do if you could only choose 3?

Image Credit: Flickr/elvertbarnes

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5 Strategies to Up Your Energy Levels Naturally

If you are ever feeling low on energy, the first thing to think about is your nutrition.

Often times we forget about our diet as the key to maintaining good energy levels.

Before you reach for that next cup of coffee or that energy drink, think of these five strategies to increase your energy naturally.

Hydration: This is the number one factor we often forget about. If you're ever slightly dehydrated, you will feel like you are dragging. By simply drinking enough water, you can be sure this is not the cause of low energy levels. Keep in mind that diet sodas do not hydrate. If you're a diet soda drinker, then you're likely increasing your energy artificially.Vitamins and Minerals: If you exclude any food group or are following an extreme diet, you may lack specific B vitamins or minerals that are needed to maintain energy levels. A simple multivitamin will cover anything you might be missing out on in your diet. However, the goal is to get all your vitamins and minerals from foods, and not have to supplement. But, in some cases like following vegan diets, vegetarian diets, and dealing with food intolerances, you may need supplementation.Glycemic Index: The glycemic index is a good way to tell how quickly a sugar will be used and absorbed by your body. There is no need to follow a low glycemic diet for the average person. But, if you feel like you experience sugar crashes, it might be a good idea to investigate the glycemic index of the foods you typically eat. Carbohydrates: Following a low or no carbohydrate diet can leave you feeling sluggish and unable to focus at times. This is because the brain is not getting enough of the carbohydrates it needs to run efficiently and you start to feel fatigued. By simply adding an extra fruit, or starchy vegetable into your low-carb diet, you will get that energy boost you need to hold you over until your next meal.Exercise: To put this simply, exercise gets gets our blood pumping. You may feel sluggish before your exercise, but as soon as you get warmed up that oxygen will be flowing to your tissues. You will feel increased energy for a few hours following the exercise as well.Do you have any tips or tricks to naturally maintain high energy levels?

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Rating the Fad Diets