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Fiber has been receiving a lot of attention lately, and with good reason; fiber helps fill you up (and keeps you feeling full) so that you eat fewer calories over the course of the day. It's also well known that eating enough protein can help you maintain a healthy body weight. There are many other ways that healthy foods can help you lose weight; they can speed your metabolism, suppress your appetite, or help stabilize your blood sugar and signal to your body that it should burn (not store) fat. Apples(Credit: Shutterstock)Apples are low in calories yet have almost 20 percent of your daily recommended fiber. When it comes to eating for bodybuilding and strength, most of us know there are a handful of staple foods that meet the stringent nutritional requirements and provide an anabolic stimulus. Oysters contain zinc, which plays a big role in hormone production, a fact that's relevant to anyone who lifts. The authors also stated that zinc increases the conversion rate of androstenedione to testosterone, and when combined with training, enhanced testosterone production.
Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt, yielding a higher concentration of protein. A 2012 study published in "Medicine and Science in Sports & Exercise" showed that consuming casein before sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22 percent increase in protein synthesis. Depending on your calorie needs, you can use full- or reduced-fat Greek yogurt as part of your muscle-building efforts. Many bodybuilders can benefit from saturated fats (steak and eggs, full-fat dairy, or poultry). Another study from the "International Journal of Sports Medicine" enrolled eight strength athletes and 10 active non-athletes.
Underrated and undervalued, fiber holds considerable water and provides "bulk" to food residues in the GI track.
Since fiber is digested slowly, you should avoid eating a large amount of fiber before your training session. Also, don't forget about soluble-fiber-rich foods such apples, citrus fruits, carrots, beans, peas, and oats.
Grapefruit contains ample vitamin C to facilitate adequate function of your metabolic system. Studies have also noted that chemicals in grapefruit may reduce levels of insulin, helping to regulate fat metabolism. The value behind beets and beetroot juice lies in their ability to increase the body's production of nitric oxide (NO), a gas which causes blood vessels to dilate to accommodate greater blood flow.
Improved blood flow leads to greater oxygen and nutrient delivery to muscles and other surrounding tissues. A study published in the "Journal of the Academy of Nutrition and Dietetics" found that eating two medium-sized beets an hour and 15 minutes prior to exercise improved performance, reduced the perceived level of exertion, and decreased the amount of oxygen subjects' bodies needed to complete a workout. Grass-fed beef and butter are by far superior to regular beef and butter, mainly because of the higher nutrient content like CLA.
Depending on the breed of cow, grass-fed beef contains 2-5 times more omega-3s than grain-fed beef. In addition, research shows that grass-fed beef consistently contains a higher proportion of stearic acid, which doesn't raise blood cholesterol levels. The skins of red grapes contain resveratrol, an organic chemical which contains polyphenols.
Resveratrol has important regulatory function in grapes; it helps protect them from invasion by bacteria and fungi.
Inhibiting its action is an important factor for people wanting to reduce estrogen in favor of maintaining and increasing lean mass, helping to promote testosterone. Of note: The concentration of resveratrol is much higher in the skin of red grapes compared to red wine.
Jonathan Mike, CSCS, NSCA-CPT, USAW, competes in strongman and is pursuing his PhD in exercise physiology from the University of New Mexico. So, to shine light on some of our country's more shrouded food scenes, we asked seven experts to give us the deets on why their cities are considered underrated, and what spots you should be sure to try when you visit.
Part of the credit for that goes to Asheville's abundant area farms and food producers, as well as an active chef community. Even leaving aside the sudden restaurant explosion of West Asheville and the burgeoning River Arts District -- where New Belgium will soon build its second brewery -- there are still plenty of options on Biltmore Avenue alone: must-try restaurants include Rhubarb by longtime Blackberry Farm chef John Fleer.
Get a print subscription to Reader's Digest and instantly enjoy free digital access on any device. Whom you eat with, how you feel about working out, and more surprising moves could be what’s leading you to mindless munching and weight gain. The Mediterranean diet might be one of the most ancient, and most effective eating plan for health and weight loss. Common grocery store purchases may contain higher levels of artery-clogging trans fats than you think. Pumpkins: Their vitamin- and nutrient-rich flesh and seeds can improve your love life, promote weight loss, and smooth out your skin. Three tips to help you decide whether it’s gluten or another culprit causing your tummy troubles. Trendy, sure, but this popular dairy-free milk substitute has plenty of health benefits that make it more than a passing fad. We’ve come to lean on certain superfoods, and for good reason: Kale is an antioxidant powerhouse, quinoa is high in fat-melting fiber, the chemicals in spinach build muscle and protect your heart.
But they key to healthy eating is a varied diet, and there are underrated healthy foods that have just as many benefits—some of them downright surprising—as the old standbys. Call these nature’s steroids: A number of studies have shown that consuming beets can improve your athletic performance.
Their reputation as an aphrodisiac isn’t the only reason you should make these an occasional treat—they can also help with fat loss.
An unsung hero of the produce section, turnips are high in belly-fat-blasting phytochemicals. The humble mushroom has reason to brag: They’re high in choline, an essential nutrient that contributes to weight loss by reducing inflammation. Ginseng is considered an adaptogen, which means it helps your body to withstand mental and physical stress.

Ginseng is one of the most popular herbal supplements in the US, perhaps most well known for its traditional use of boosting memory and energy levels. Delving further into the benefits first requires understanding the different types of ginseng available.
American ginseng (Panax quinquefolius): This tan, gnarled root contains ginsenosides, which are thought to be responsible for many of its medicinal properties. Asian ginseng ((Panax ginseng): Sometimes referred to as Korean ginseng, Asian ginseng also contains ginsenosides, although in different proportions than American ginseng, and is considered an adaptogenic herb. Siberian ginseng (Eleutherococcus senticosus): Siberian ginseng is not a true ginseng and does not contain ginsenosides. American ginseng cannot be used for medicinal purposes until it's at least six years old (the wrinkles around the neck of the root reveal its age). Most research to date has involved Asian ginseng, however the studies that have been done on the American variety suggest it may boost your immune system, function as an antioxidant and also benefit inflammatory conditions.
If you're wondering which type of ginseng is right for you, consider this: if you're seeking an herb to calm stress-related problems, American ginseng is the "cooling" or "calming" version of the two.
Differences in levels of the eight major ginsenosides are thought to account for the plants' varying characteristics. Also, while American ginseng appears promising for type 2 diabetes, the results are less clear for Asian ginseng. Heart health is another area where the effects of Asian and American ginseng need to be further explored, as each likely had different heart effects.
Neurodegenerative diseases: Evidence is accumulating that Asian ginseng may have neuroprotective properties, including maintaining homeostasis and anti-inflammatory, antioxidant, anti-apoptotic, and immune-stimulatory activities.
Stroke: Asian ginseng's antioxidant and anti-inflammatory properties appear useful as a promising neuroprotective strategy in stroke. According to a study published in Frontiers in Cellular Neuroscience, "It can… prevent neuronal death as a result of stroke, thus decreasing anatomical and functional stroke damage. Cancer: According to research published in the Alternative Medicine Review, "The mechanisms whereby Asian ginseng is thought to have a potential role as a cancer preventive and treatment agent include the mitigation of DNA damage, anti-inflammatory carcinogenesis, antioxidant chemoprevention, apoptosis induction, inhibition of cancer cell proliferation, and immunomodulation. Erectile dysfunction: Asian ginseng may be beneficial in treating erectile dysfunction,24 and it may also improve sperm production, sexual activity, and sexual performance. Mental performance: Asian ginseng appears to boost alertness as well as thinking and learning. As mentioned, Siberian ginseng is not true ginseng, although it is often confused with the herb. Siberian ginseng has also been found to have anti-viral properties, and reduced the number of herpes outbreaks among people with the herpes simplex virus type 2.27 Germany's Commission E has approved Siberian ginseng "as a tonic for invigoration and fortification in times of fatigue and debility or declining capacity for work and concentration.
From the flurry of superfoods boasting multiple health benefits to the latest fad diet that promises dramatic results in no time and for no effort, there is no denying that weight loss is a topic of major interest in America. As an added bonus, many high-fiber foods are also low in calories, so they do double duty when it comes to weight loss.
Many studies show that protein works for the same reasons as fiber does; it helps you feel fuller longer so you are less likely to eat high-calorie foods that your body doesn't need. So, before you spring for the latest fad diet snack or spend your weekend searching for an obscure superfood, consider these common foods that can help you lose weight.
However, there are many other lesser-known and "underrated" foods that do just as good a job. The straining process used to create Greek yogurt results in a higher concentration of casein, a "slow-digesting" protein; it slowly releases amino acids into the bloodstream. After comparing the subjects' dietary analyses and blood tests, it was shown that only the strength-training athletes had significant correlations between fat intake and testosterone levels. One serving contains a high amount of complex carbohydrates and 13 percent of your daily fiber needs. These numbers are based on a diet of 2,000-2,500 calories; if you eat more calories to gain weight, you need more fiber. Likewise it may be detrimental to eat a high-fiber meal immediately after training, since the two hours post-exercise are the most critical time to have nutrients quickly available to begin the repair and regeneration process. These include whole grains and whole-grain products, fruits, vegetables, seeds, nuts, beans, and legumes.
Research has demonstrated that vitamin C has some fat-burning capabilities, and half a grapefruit contains approximately 40 mg of vitamin C. This improvement likely aids in improved athletic performance and recovery—which is essential for mass building. Similar to many fruits and vegetables, these polyphenols act as antioxidants in the body and can help scavenge free radicals.
Effect of Zinc and Selenium Supplementation on Serum Testosterone and Plasma Lactate in Cyclist After an Exhaustive Exercise Bout.
Correlation Between Serum Testosterone Level and Concentrations of Copper and Zinc in Hair Tissue. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
It's pretty easy to commit to buying local when that means loading up on plenty of stellar beer, cider, sake, meat, trout, moonshine, cheese, and produce. Having traveled all over the world and been a food and beer tourist on most continents, I am still thrilled when the plane touches down here in Cleveland, and I'm back in this Mecca of local food and local beer.
Being surrounded by some of the best farmland in the country, there is little distance between farm and table, and thus farmer and chef.
These cancer-fighting foods and other lifestyle moves can significantly reduce your cancer risk. Drinking beet juice caused a 38 percent increase in blood flow to muscles, particularly “fast twitch” muscles that affect quick bursts of speed and strength, a study conducted at Kansas State University showed.
Oysters are loaded with omega-3 fatty acids, which are heart-healthy and may play a role in weight maintenance.
Their red hue is due to anthocyanins, a phytochemical that has been shown to burn fat and reduce the risk of diabetes. In fact, dried shiitake mushrooms have the highest level of choline of any vegetable—one serving has almost double the amount found in an egg yolk. Its active components are called eleutherosides, which are thought to stimulate your immune system.

Beneficial effects are thought to be due to a non-specific influence on production and use of regulatory hormones. For example, Asian ginseng contain similar quantities of the ginsenosides Rb1 and Rg1, while American ginseng has very little Rg1. While some research suggests a benefit for diabetes, other studies have found it could raise blood sugar levels, so this is an area that needs further study.16 With that in mind, what else might Asian ginseng be beneficial for? The main uses of Siberian ginseng are immune-system stimulation, to increase energy and vitality and also as an adaptogenic herb used during times of stress. Asian ginseng is best taken in cycles, such as every day for two to three weeks, then taking a break for two to three weeks. The irony is that some of the best foods for weight loss (and weight maintenance) are are already in your pantry or easily accessible in your local grocery store. Studies suggest that eating as few as 14 additional grams of fiber daily (that’s slightly less than the amount of fiber in one cup of most types of cooked beans) can translate to approximately one pound of weight loss per month. PROMOTES HEALTHY WEIGHTAlmonds are researched to have a healthy amount of fatty acid and compounds that work to suppress appetite by possibly promoting hormones that would give a feeling of fullness. Bromelain is also abundant in pineapples, which have been used for centuries in Central and South America to treat indigestion and reduce inflammation. These unstable molecules have damaging effects throughout the body and to many bodily systems. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. In my Ohio City neighborhood alone, I can walk out my door and, within a 15-minute walk, find 50+ chef-driven restaurants and bars.
Additionally, a study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster. They’re also high in zinc—hence that rep for bedroom assistance—which helps break down carbs and stabilize blood sugar.
They’re high in quercetin, a phytochemical that reduces inflammation and breaks down fat cells before they grow.
A bonus: glucosinolates, the chemical that gives turnips their bitter taste, has been shown to reduce inflammation that can lead to prostate cancer, according to a study published in BJU International. Additionally, they contain beta-glucans, a fiber that lowers blood cholesterol and insulin resistance, two key factors in fighting fat. Rich in heart-healthy omega-3 fatty acids, it’s also high in protein while low in calories. For starters, ginseng is considered an adaptogen, which means it helps your body to withstand mental and physical stress. Rg1 is regarded as a central nervous system (CNS) stimulant, fatigue fighter, enhancer of mental performance. In choosing a supplement, fermented ginseng may provide faster, more consistent absorption compared to non-fermented varieties. These underrated foods fill you up and help you stay full, and that can help you lose weight. With two openings slated for this Spring, we'll also have six brewpubs all within the surrounding blocks. The magic ingredient: nitrates, a natural chemical that increases endurance and lowers blood pressure. Plus, they’re a good natural source of vitamins D and B12; the latter is essential for energy production.
They’re also a good source of fiber and chromium, which has been shown to stabilize blood sugar levels. In a Japanese study, rats fed radishes for three weeks showed reduced levels of bad cholesterol and insulin and a boost in good LDL cholesterol.
And don’t let their beige countenance fool you; they have just as many antioxidants as carrots, peppers and tomatoes.
A half-cup serving has 30% more protein than regular wheat (six grams), with only 140 calories.
And if you choose Asian ginseng, look for the unpeeled variety (sometimes called red ginseng), as it will retain more of its bioactive compounds.
THEY REDUCE THE LEVELS OF HARMFUL CHOLESTEROL Almonds are a good source of phytosterols and are rich in vitamins, monounsaturated fats and polyunsaturated fats. On the outskirts of downtown Asheville, the newly opened King James Public House is swiftly becoming one of the best places in the city to grab a late-night bite. Additionally, researchers at Cornell University found that yellow onions are packed with antioxidant phenolics and flavonoids, zeroing in on colon and liver cancer cells. Eating kamut reduced cholesterol, blood sugar and cytokines, which cause inflammation throughout the body, a study published in the European Journal of Clinical Nutrition found.
The phytosterols in almonds play a huge role in decreasing the level of harmful cholesterol in our body by decreasing the amount of cholesterol obtained from other foods through the gastrointestinal tract.3. THEY PROTECT THE ARTERY WALLS   Research has found that the vitamins and flavonoids in almonds help protect the artery wall.4. REDUCE RISK OF HEART DISEASE A study published in the journal BMC Medicine concluded that people who regularly eat nuts are at a lower risk of death from cancer and cardiovascular disease. Also, according to Loma Linda School of Public Health, those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack. THEY HELP BUILD STRONG BONES AND TEETH Almonds are a good source of phosphorus and they help in the bone health as well healthy teeth.7. THEY BOOST THE BRAIN FUNCTION Almonds have also been found to boost brain function as well as increase high intellectual activity.
16, 18, 23, 25, 29 University of Maryland Medical Center, Asian Ginseng17 Drugs.

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