Author: andrew-custard

Conjugated linoleic acid is a controversial food element. It’s been touted as helping build muscle while promoting fat loss. Structurally, it’s an 18-carbon polyunsaturated fatty acid isomer derived from the essential fatty acid linoleic acid. While there are 28 identified isomers, or similar compounds of CLA, the two most active versions are cis-9, trans-11; and trans-10, cis-12. Most commercial CLA supplements are composed of a mixture of those two isomers. CLA is found naturally in beef, lamb and dairy foods. CLA may help reduce bodyfat by: Increasing resting energy expenditure by stimulating the activity of thermogenic proteins known as uncoupling…

You know how important it is to breathe correctly during your weight-training workouts—inhale on the negative stroke, exhale on the positive. But how you breathe during cardio is also important—and a sign of what fuel you’re using. If you can carry on a conversation during cardio, you’re more apt to be tapping into bodyfat for fuel. If you’re breathing hard—sucking air—and your pulse rate is very high, you’re past the lactate threshold and tapping into muscle glycogen. Interval cardio, such as sprinting the straightaways and walking the curves on a track, burns both fat and glycogen, with even more fat…

Energy pathways in our cells occur in either the mitochondria or the intracellular fluid (cytoplasm). In the latter, monosaccharides such as glucose become engaged in an energy pathway called glycolysis. All cells can use glucose for energy; meanwhile fructose and galactose are used by the liver mainly. Glycolysis converts glucose to two molecules of pyruvate. In this process, two ATP molecules and heat energy will be generated. Since these ATP will be generated without the need for oxygen, glycolysis is often referred to as anaerobic energy metabolism. Pyruvate has several options, depending on the type of cell and what is…

1) Stay away from crash diets. You lose fat and gain it again. Second-generation fat is more stubborn than the first. The more your weight fluctuates, the more stubborn fat you may gain. 2) Avoid foods that you may be sensitive or allergic to. Some people react to certain foods, such as wheat, dairy or soy. If you suspect that may be the case, get yourself checked for food sensitivities. 3) Eat as much organic food as possible, thereby avoiding many estrogenic substances that are in our food supply, such as petroleum- and chemically based fertilizers, pesticides and herbicides, and…

You may not realize it, but your body is constantly making new cells to replace old ones that wear out. Your red blood cells are a good example—every day, you make millions of new ones to replace old ones that are too beat up to work well anymore. All those new cells are why you need a good supply of folic acid. Without it, you can’t make enough new cells fast enough or well enough. And folic acid is especially important for cells that wear out and divide rapidly, such as red blood cells, skin cells, and the cells that…

Garlic is a member of the extended onion family, but it stands out from all the others because of one phytochemical: allicin. This sulfur-containing compound is what gives garlic its pungent smell and taste. In folk medicine, garlic is used for everything from athlete’s foot to influenza. There’s some truth to garlic’s antibiotic activity, but recent research has concentrated on garlic as an antioxidant, a way to lower cholesterol, and a way to prevent cancer. Garlic is one of the most potent antioxidant foods around—it’s especially good for capturing peroxyl free radicals. The antioxidant effect of garlic could be why…

There are three unique kinds of muscle in any mammal’s body: Skeletal muscle is the type of muscle that we can see and feel. When a body builder works out to increase muscle mass, skeletal muscle is what is being exercised. Skeletal muscles attach to the skeleton and come in pairs — one muscle to move the bone in one direction and another to move it back the other way. These muscles usually contract voluntarily, meaning that you think about contracting them and your nervous system tells them to do so. They can do a short, single contraction (twitch) or…

Vitamin E can be helpful for a lot of health problems, although it’s not a cure for any of them. Here’s a rundown of some current medical thinking: Male infertility. Some men are infertile because of free radicals. Why? You probably haven’tever given this much thought, but the cell membranes of sperm are very fatty, so they’re especially vulnerable to attack by free radicals. Taking Vitamin E supplements can help mop up enough free radicals to prevent the damage. In one study, five out of 15 infertile men becamefathers after just one month of 200 IU a day. Benign breast…

Some athletes preparing for a big event will attempt to carbohydrate load or carbo load. These events include marathons, triathlons, bicycle centuries or longer, and long-distance swimming. The desired outcome is achieving the highest possible level of muscle glycogen just prior to the onset of the competition by coordinating a high carbohydrate intake (over 60 percent) for at least a week prior to competition while at the same time tapering both the intensity and duration of training sessions. Theoretically, if you start out with more glycogen you should be able to perform longer. A more common method of carbo-loading would…

Colon cancer is one of the three leading causes of cancer deaths in the United States—some 50,000 people die from it each year. You can sharply cut your odds of getting colon cancer by eating more fiber. That’s because fiber increases the bulk of your stool and makes it pass through your colon more quickly. All sorts of toxic stuff passes through your colon: your own wastes, bile acids, pesticides, food additives and preservatives, heavy metals, and chemical pollutants of all sorts. One of the jobs of your stool is to move this stuff through and out of you quickly.…