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These Nutrients Improve Eye health

glasses 1246611 640Failing eyesight is not an inevitable fact of aging. What you eat can contribute to or detract from the health of your eyes and the strength and clarity of your vision.
 
According to Dr. Joseph Mercola, your vision is dependent largely on your lifestyle. Getting the right nutrients from food can go far in preserving vision into your golden years.
 
And if you haven’t spent years eating a nutrient dense diet, don’t worry. It’s never too late to start and prevent further deterioration of your eyes and vision. You may even be able to reverse some of the damage.
 
Let’s learn a bit about the eyes to illustrate this point. Your macula, the part of the retina that’s responsible for central vision is protected by a yellow pigment made of lutein, zeaxanthin and meso-zeaxathin. These compounds protect your eyes, and macula in particular, by absorbing blue and ultraviolet light from the sun and other light sources. The macula is part of the retina, which is located in the back of the eye and contains light sensitive cells that are needed for good vision.
 
Lutein, zeaxanthin and meso-zeaxathin are all plant compounds with very strong antioxidant capacities. Since your body can’t make these compounds, they must come from food.
 
Dr. Michael Mosley discusses his own vision problems and his experiences with nutritional intervention in an episode of the BBC program “Trust Me, I’m a Doctor,” which aired on September 8, 2016.
 
The program discussed the importance of certain nutrients and foods for good vision. Lutein and zeaxanthin can be found in dark leafy greens like kale and spinach. Both can also be found in bell peppers, corn and saffron.
 
Meso-zeaxathin is generally not found in plants but is present in some fish. However, this compounds is thought to be made from lutein in the body.
 
“These pigments, once we eat them, appear to be important in our vision and in helping keep the macula healthy”
 
For this reason, taking lutein and zeaxanthin supplements can also make a difference.
 
Mosely underwent several tests to determine the health of his retina, which determines his night vision, ability to see color and protection against UV and blue light. The results were poor due to Mosely’s prior health history with diabetes. He was not able to detect color well and his night vision and perception of detail was poor compared to young people, but consistent with his age.
 
He then took a 90-day supply of lutein and zeaxanthin supplements and retested three months later.
 
The retest showed obvious improvement. He had better night vision, perception of color and macular protection.
 
The leading cause of blindness and cataracts, among the elderly, is caused by macular issues. And these nutrients may prevent or slow down age related macula degeneration, according to some studies.
 
There is no recommended daily dose of lutein and zeaxanthin, but studies suggest that the average American adult gets only 1 to 2 mg of lutein from their diet daily. Lutien is found in green, orange and yellow colored fruits and vegetables. Orange pepper, in particular, had the highest level of zeaxanthin, while dark, leafy greens have a higher percentage of lutein.
 
Egg yolks, healthy fats and protein are also important for eye health. While they don’t have as much of these eye-boosting compounds as produce does, what they do have comes in a highly absorbable form.
 
Pastured, free-range eggs have a bright yellow yolk, which signifies more lutein and zeaxanthin. Adding eggs to your salad can increase absorption nine fold. And you will want to eat these foods as close to raw as possible. Heating eggs and greens damages the compounds and makes them much less effective at protecting the eye.
 
There’s also supplementation. Research shows that 10 mg of lutein, 10 mg of meso-zeaxanthin and 2 mg of zeaxanthin per day for one year helped improve vision in adults with normal vision for their age.
 
Mosely, who already ate a diet high in eye-friendly fruit and veggies concluded that adding supplements provides additional support.
 
But supplements alone won’t help. Eating a diet high in fruits and veggies like the one suggested by the 21 Day Body Makeover will not only improve eye health, it will detox the liver, which is also strongly connected to eye health.
 
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Metabolism 101

diabetes 1326964 6401Having a quick and efficient metabolism is the key to weight loss. Contrary to popular belief, eating a very low calorie diet will actually slow down metabolism and stymie the weight loss process. While eating regular, well-portioned, whole food meals can actually boost metabolism.
 
So what exactly is metabolism?
 
Simply put, metabolism is body’s process of converting food and beverages into energy. The metabolic process, of course, is complex but understanding it is not. But first, we have to bust a few metabolism myths.
 
When you eat more calories than needed for basic energy, exercise and daily tasks, the excess is stored as fat to use later. But in modern life, we don’t have food shortages, so most people rarely call upon stored fat to provide fuel. Instead we just carry around those emergency rations as belly or thigh fat.
 
Many people blame their excess fat on a slow metabolism, but actually, metabolic speed can be changed with some effort. So the good news is that we have some control over the speed and function of our metabolism.
 
While metabolism directly influences energy needs, diet and movement influence metabolism. Lifestyle effects weight more than anything else.
 
So here’s some metabolism 101.
 
Your body needs energy even when at rest or sleeping. Energy is required to breath, circulate blood, digest and power organs. The calories needed for these basic tasks is your ‘basal metabolic rate’. And this is determined by your age, sex and body composition. While you can’t change your sex and age, you can change your body composition.
 
To raise metabolism we must focus on body composition. Here are 4 ways to increase metabolism through body composition.
 
Studies show that caffeine increases metabolism for up to three hours after consumption. It also reduces fat oxidation. Though this is good news, it’s not license to go overboard on coffee. Too much caffeine can have the opposite effect by taxing the adrenals. If you can’t feel the effects of caffeine it means you’re over caffeinated.
 
Sleep deprivation will tank your metabolism because it decreases your body’s ability to balance blood sugar levels and increases appetite. The less you sleep, the more you will crave serotonin-boosting carbs. Lack of sleep also increases the belly-fat storing hormone, cortisol.
 
So while sleeping more than you need to will not boost metabolism, not getting enough shuteye will slow it down. Shutting off blue lights (TV, phones, computer screens) 30 minutes before bed will also increase sleep quality by regulating melatonin.
 
This is most surprising for most people. We associate weight loss with eating less, but in reality the body compensates for lower calorie diets by slowing down metabolism. This is a brilliant survival strategy; the body becomes more efficient on less fuel. But it’s not great for weight loss because some people can actually gain weight while dieting, especially post-diet, when normal eating resumes.
 
Eating regularly tells your body that food is plentiful and abundant so it doesn’t need to go into conservation mode and is more likely to burn fat for fuel.
 
When you understand that eating actually speeds up metabolism, it can change your relationship with food and help you ditch low calorie dieting.
 
Choosing the right foods to eat is the key to weight loss, not starvation. Protein is one of the best foods to fuel metabolism.
 
Exercise is a known metabolism booster but it’s important to pick the right type. Focus on building muscle because muscles raises metabolism by burning more calories. And with more lean muscle you can eat more, which raises your metabolism further.
 
Cardio workouts may burn calories but when the exercise stops, so does the calorie burning.
 
Resistance training and high intensity interval training (HIIT) are much better at boosting metabolism. Resistance training increases lean muscle mass and tone, which elevates metabolism while at rest. Resistance training means exercising muscles using opposing forces like dumb bells, resistance bands or your own body weight.
 
HITT uses short, intense burst of activity to spike heart rate. It creates post exercise oxygen consumption, also called ‘after burn’, which raises calorie burn for up to 30 hours post exercise.
 
So don’t blame your hormones for weight gain after 40, focus instead on boosting your metabolism in these 4 ways.
 
 
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What is metabolism?

basal 1079177 640Having a quick and efficient metabolism is the key to weight loss. Contrary to popular belief, eating a very low calorie diet will actually slow down metabolism and stymie the weight loss process. While eating regular, well-portioned, whole food meals can actually boost metabolism.
 
So what exactly is metabolism?
 
Simply put, metabolism is body’s process of converting food and beverages into energy. The metabolic process, of course, is complex but understanding it is not. But first, we have to bust a few metabolism myths.
 
When you eat more calories than needed for basic energy, exercise and daily tasks, the excess is stored as fat to use later. But in modern life, we don’t have food shortages, so most people rarely call upon stored fat to provide fuel. Instead we just carry around those emergency rations as belly or thigh fat.
 
Many people blame their excess fat on a slow metabolism, but actually, metabolic speed can be changed with some effort. So the good news is that we have some control over the speed and function of our metabolism.
 
While metabolism directly influences energy needs, diet and movement influence metabolism. Lifestyle effects weight more than anything else.
 
So here’s some metabolism 101.
 
Your body needs energy even when at rest or sleeping. Energy is required to breath, circulate blood, digest and power organs. The calories needed for these basic tasks is your ‘basal metabolic rate’. And this is determined by your age, sex and body composition. While you can’t change your sex and age, you can change your body composition.
 
To raise metabolism we must focus on body composition. Here are 4 ways to increase metabolism through body composition.
 
Studies show that caffeine increases metabolism for up to three hours after consumption. It also reduces fat oxidation. Though this is good news, it’s not license to go overboard on coffee. Too much caffeine can have the opposite effect by taxing the adrenals. If you can’t feel the effects of caffeine it means you’re over caffeinated.
 
Sleep deprivation will tank your metabolism because it decreases your body’s ability to balance blood sugar levels and increases appetite. The less you sleep, the more you will crave serotonin-boosting carbs. Lack of sleep also increases the belly-fat storing hormone, cortisol.
 
So while sleeping more than you need to will not boost metabolism, not getting enough shuteye will slow it down. Shutting off blue lights (TV, phones, computer screens) 30 minutes before bed will also increase sleep quality by regulating melatonin.
This is most surprising for most people. We associate weight loss with eating less, but in reality the body compensates for lower calorie diets by slowing down metabolism. This is a brilliant survival strategy; the body becomes more efficient on less fuel. But it’s not great for weight loss because some people can actually gain weight while dieting, especially post-diet, when normal eating resumes.
 
Eating regularly tells your body that food is plentiful and abundant so it doesn’t need to go into conservation mode and is more likely to burn fat for fuel.
 
When you understand that eating actually speeds up metabolism, it can change your relationship with food and help you ditch low calorie dieting.
 
Choosing the right foods to eat is the key to weight loss, not starvation. Protein is one of the best foods to fuel metabolism.
 
Exercise is a known metabolism booster but it’s important to pick the right type. Focus on building muscle because muscles raises metabolism by burning more calories. And with more lean muscle you can eat more, which raises your metabolism further.
 
Cardio workouts may burn calories but when the exercise stops, so does the calorie burning.
 
Resistance training and high intensity interval training (HIIT) are much better at boosting metabolism. Resistance training increases lean muscle mass and tone, which elevates metabolism while at rest. Resistance training means exercising muscles using opposing forces like dumb bells, resistance bands or your own body weight.
 
HITT uses short, intense burst of activity to spike heart rate. It creates post exercise oxygen consumption, also called ‘after burn’, which raises calorie burn for up to 30 hours post exercise.

So don’t blame your hormones for weight gain after 40, focus instead on boosting your metabolism in these 4 ways.
 
Give your metabolism a boost by using our Total Body Makeover program.
 
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Matching Your Food Fitness to Female Physiology

 

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Diet soda effects on health

desk 1492258 640Ironically diet soda doesn’t do what people expect it to do. It’s neither a healthier option than regular soda, nor does it help people lose weight, according to researchers at Purdue University.
 
After studying the effects of drinking diet soda researcher believe that drinks with artificial sweeteners should have the same warning from health officials as their sugary counterparts.
 
Beverages are becoming a political issue, as government officials look into regulating and taxing sodas and other sugary drinks to limit their consumption. Diet sodas should be regulated alongside regular ones as science points out that they are just as unhealthy.
 
According to a 2009 study in the journal Diabetes Care, people who drink diet soda are twice as likely to develop metabolic syndrome and type 2 diabetes. Artificial sweeteners have been found to alter both gut microbes and the brain gut connection, which in turn affects metabolism.
 
When researchers fed mice zero-calorie sweeteners found in these drinks, including saccharin, aspartame and sucralose, they developed glucose intolerance.
 
Also people who drink diet soda tend to over eat because it confuses the body’s ability to manage calories. Not only do they become hungry but also thirsty for more diet soda.
 
Diet soda consumption has also been linked to depression and kidney damage. Drinking four or more cans of diet soda per day increases the risk of depression by 30 percent. And it’s not the caffeine that’s the issue because people who drink 4 cups of coffee have a 10 percent lower chance of developing depression.
 
The combination of caffeine and artificial sweeteners, like aspartame, in some sodas create a short addictive high similar to that of cocaine. And is just as likely to over stimulate your brain.
 
Diet soda also reduces kidney function by 30 percent. And daily diet soda consumption has been linked to cardiovascular disease by researchers from the University of Miami and Columbia University. A study that followed 2,000 diet soda drinkers showed a higher likelihood of dying from cardiovascular disease.
 
Here’s another surprising fact about consuming both regular and diet soda, it increases risk of developing asthma and chronic obstructive pulmonary disease (COPD). And the more soda a person drinks, the higher the risk. An Australian study found that 13.3 people with asthma and 15.6 people with COPD drink 2 diet sodas a day.
 
Aspartame in particular is damaging to the brain because it chips away at its protective antioxidant defense system. It is no wonder that Aspartame is linked to brain-centered diseases like epilepsy, brain tumors, Alzheimers, ADHD and depression.
 
And it comes as no surprise to anyone, that both diet and regular soda have a negative effect on teeth. They are nearly as corrosive to dental enamel as battery acid.
 
So the next time you think about drinking a diet soda because it’s healthier or better for your weight, think again. Go for a glass of water, a less sugary drink or if you want something fizzy, a probiotic rich Kombucha.
 
A full body cleanse can eliminate the toxins from artificial sweeteners and help significantly reduce sugar cravings for soda.
 
The 21-Day Body makeover focuses on balancing blood sugar with protein and whole food nutrition so you don’t have energy dips and the need for something sweet to keep you going.
 
Some of the things that also off set the craving for sweet is indulging in sour foods like lemon water and fermented foods.
 
After 21 Days most people’s taste for sugar will change. The less sugar you eat the less you crave it. And even diet soda’s will begin to taste too sweet.
 
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