Superfood energy - fuel for life!

According to the NHS, one in five of us feel unusually tired at any one moment in time. And many more of us suffer from periodic energy dips throughout the day. Unfortunately, our modern diet, which is high in processed convenience foods, lacks the vitamins, minerals and other essential nutrients necessary to sustain energy and is one of the main causes of fatigue. Indeed, the only way to demonstrably boost energy levels and banish tiredness for good, is by enjoying a wholesome, balanced diet that incorporates a range of natural superfoodsknown to promote increased levels of energy – superfood energy that in turns provides welcome fuel for life!

What is energy?

Our body requires energy for several purposes – to grow, keep active, maintain sufficient body heat and most importantly, to stay alive. We obtain our energy, our fuel for life, from the nutrients found in the food and drink that we consume on a daily basis.

Which nutrients provide energy?

Energy is predominantly provided by carbohydrates, protein and fat, although there are some other, often-overlooked nutrients that are just as important in furnishing our body with the right levels of energy.

1. Carbohydrates

Carbs are our body’s primary source of fuel, supplying energy to the brain, heart and every other system in our body, as well as up to 50% of the energy required for light physical activity and exercise.

2. Fat

Those watching their weight often avoid foods that contain fat. However, fats are absolutely crucial for energy production. They also aid in the absorption of fat-soluble vitamins, including vitamins A, D, E and K. Unlike harmful saturated fats, healthy fats (such as omega-3 fatty acids) are positively good for us and in addition to providing energy, can also help to protect us from heart disease and certain types of cancer.

3. Protein

Protein is necessary for the healthy growth and repair of our body tissue, internal organs and skin. Our body also converts excess protein into fat for use as energy in lieu of sufficient quantities of carbs or fats.

4. Vitamins

Although vitamins do not directly supply energy, they do assist in the conversion of other nutrients into energy – vitamins B1 and B2 help to convert carbs into energy for example – and they also enable our cells to transfer energy to the brain and the rest of our body.

5. Minerals

Again, minerals do not produce energy, however, they do facilitate the use of it. Iron, for example, aids in the manufacture of cellular energy and plays an important role in energy metabolism, whilst manganese is necessary for the healthy function of mitochondria (energy-producing cell structures) and aids in the metabolism of carbohydrates and amino acids.

6. Water

Believe it or not, in order to benefit from adequate levels of energy, it’s also important to drink plenty of water. Water regulates body temperature, transports nutrients to cells, aids digestion and without it our body’s cells would not receive energy from other nutrients.

Superfood energy – 7 superfoods that boost energy!

Superfoods are referred to as superfoods for good reason. They’re pure, natural foods that by definition are low in calories and extraordinarily rich in beneficial nutrients, including carbs, protein, vitamins, minerals and healthy fats, such as omega-3 fatty acids. All the nutrients in fact that we now know are essential in maintaining adequate levels of energy throughout the day!

Superfood energy is fuel for life. And you can start enjoying more superfood energy today, simply by adding some of the 7 energy-rich superfoods below to your weekly shop.

Top 7 superfoods for superfood energy

1) Organic cacao powder

According to leading natural health and nutrition expert, David Wolfe, raw cacao is the number one choice when it comes to superfood energy. Organic cacao powder contains a unique blend of nutrients that can help you dramatically boost your energy levels, including:

• Magnesium – raw cacao is the richest dietary source of magnesium on earth. Magnesium is a superb source of energy that optimises oxygen use to increase energy levels and burn calories. It’s estimated that around 7 out of 10 UK women suffer from a lack of magnesium, which results in fatigue, weakness, anxiety, irritability, and, you’ve guessed it, lack of energy!
• Iron – which aids in the manufacture of cellular energy and plays an important role in energy metabolism.
• Manganese – which is necessary for healthy energy-producing cell structures known as mitochondria and aids in the metabolism of carbohydrates and amino acids.
• PEA (phenylethylamine) – PEA (also known as the ‘love drug’) heightens libido and boosts energy levels, alertness and concentration.
• Theobromine – a mild, natural stimulant that helps to burn fat for energy.

Organic cacao powder possesses a tempting chocolate flavour and a powerful aroma, and is an ideal ingredient in homemade raw chocolate, energy bars, smoothies and desserts.

2) Organic hemp protein powder

Consuming a daily amount of organic hemp protein powder is another great way to obtain pure, unadulterated superfood energy. Made from the hemp plant – one of the oldest plants on earth – hemp protein powder contains the following energy-rich nutrients:

• Protein – organic hemp protein powder consists of more than 60% Edestin (vegetable protein), the highest percentage of all plant species. Edestin is considered the most edible and readily digestible form of protein there is.
• Omega-3 fatty acids – healthy fats that your body converts directly into energy.
• Magnesium
• Iron

Deliciously creamy and faintly nutty in flavour, organic hemp protein powder can be stirred into your daily smoothie, shake or protein drink.

3) Organic raisins

Organic raisins are a superlative source of superfood energy. That’s because they’re bursting with energy-wielding nutrients, such as:

• Carbohydrates – your body’s primary source of fuel. On average organic raisins contain a whopping 75 grams of carbs per every 100 grams.
• Iron – a 100-gram serving of organic raisins contains approximately 10% of your RDA for iron.

Organic raisins make a tasty, yet wholesome snack between meals and are an irresistible addition to homemaderaw chocolate and energy bars.

4) Organic Coconut OIL

Enjoying organic coconut oil is a fast and sure way to increase your energy, as it contains such high levels of healthy saturated fats that are essential for energy production. In particular, more than half of the fats found in coconut oil are:

• Medium chain fatty acids – also known as medium chain triglycerides or MCTs for short. Your body is able to metabolise MCTs far more rapidly than long chain fats, enabling them to be quickly burned as energy, rather than stored as unwelcome layers of fat.

Coconut oil boasts a wonderfully fragrant aroma and is the perfect alternative to standard cooking oils that are typically high in unhealthy processed fats, such as trans fats.

5) Organic Goji berries

Goji berries are arguably one of the most nutritious fruits on the planet and one that delivers a superior dose of superfood energy. Organic goji berries are brimming with the following energy producing nutrients:

• Protein – goji berries are a complete source of protein and amino acids.
• Vitamin B1 & B2 – which play a crucial role in converting carbohydrates into energy.

Organic Goji berries are also considered a powerful adaptogen that can help to reduce stress and cortisol levels, thus allowing your body to burn more fat for energy.

Goji berries are a yummy addition to trail mix, breakfast granolas, raw chocolate and energy bars and may also be enjoyed by the handful, straight from the bag.

6) Brazilian ginseng powder

Brazilian ginseng powder is a superfood extract made from the root of the Pfaffia Paniculata – it is rich in several energy boosting nutrients, including:

• Vitamins B1 & B2
• Magnesium
• Beta-ecdysterone – a natural anabolic agent which enhances athletic performance, yet without the kind of side affects typically associated with steroids.
• Germanium – which is thought to increase the supply of oxygen to your body’s cells and thus have a positive influence on energy and stamina.

South American tribes have been using Brazilian ginseng to boost their energy levels for centuries. Today it’s a common ingredient in many popular energy drinks and is often recommended for those suffering from Chronic Fatigue Syndrome.

Enjoy Brazilian ginseng powder in your choice of smoothies, shakes and protein drinks, or use as an additional ingredient in raw snacks and energy bars.

7) Organic spirulina powder

Organic spirulina powder is made from blue-green, freshwater algae and contains an impressive selection of valuable nutrients. Once supplied to Aztec athletes and warriors in order to boost energy, strength and endurance, spirulina supplies superfood energy in the form of:

• Protein – organic spirulina powder is a complete source of highly digestible protein. It comprises of a staggering 60 percent vegetable protein (more even than red meat), which can be absorbed up to four times faster than animal protein.
• Essential fatty acids – including a high concentration of gamma-linolenic acid (GLA) and omega 6 fatty acids. In fact the only food that contains more omega 6 fatty acids than spirulina is mother’s milk.
• Vitamins B1 & B2
• Magnesium
• Iron

Organic spirulina powder is an extremely versatile kitchen ingredient that can be readily stirred into water, green juices, liquid meals and a variety of raw food snacks.

Article Source: http://superfoodblog.co.uk/superfood-energy-fuel-for-life/
Photo Source: www.pinterest.com
 

Where does 'energy' come from?

10 Life-Changing Reasons to Drink More Water

Has it occurred to you today that you are thirsty? Guess what – by the time you experience the sensation of the thirst, you are already dehydrated. That thirst is your body calling for re-hydration.

Your body is composed of roughly 60% water. That means when we are dehydrated – and most of us spend our days constantly dehydrated to some degree – we are affecting the performance of the majority of our body. Nearly all of our systems do not function as well without the proper water intake.

 

So, really, what does this mean? Why should we drink more water?

1. If you don’t drink water, you will die. It's that important. Depending on our environment, we can live only a few days without water - maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%, bladder cancer by 50%, and possibly reduce breast cancer risk as well.
3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused. Think clearer and be happier by drinking more water.
4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue! Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don't drink water, we don't flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it's job of regulating the body's temperature through sweating.
10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well. 

1. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

Quick rules of thumb for drinking water:

• Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
• Carry a bottle everywhere with you as a reminder to keep drinking.
• Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
• Drink water and other fluids until you urinate frequently and with light color.

Article source: http://breakingmuscle.com/health-medicine/10-life-changing-reasons-to-drink-more-water
 

photo source: www.shutterstock.com

"How much water do you get per day"?

Anabolic Nutrients: The Key to Optimal Health and Fitness

According to statistics, Americans are living longer than ever before in history. But are we living well as we age, or do we merely exist in a state of poor health and low vitality? The reality is that even in the absence of life-shortening malnourishment, disease, or accident, our bodies will naturally age and deteriorate. Generally speaking, from youth to old age we go from a state of thriving to a state of merely surviving. What causes these changes? And what measures can we take to prevent disease and maintain health as we age?

If you’re interested in optimizing your health and fitness—and even slowing down the aging process—you’ll benefit from an understanding of anabolism and catabolism. Although you may not be familiar with these terms, they are the basic metabolic activities that manage your life energy and health. Addressing anabolic and catabolic processes is a fundamental aspect of my approach to supporting people in enhancing their health and vitality.

 

A Brief Guide To Anabolism and Catabolism

Scientific observation has shown that biological changes associated with aging diminish the ability to utilize calories from food, reduce hormone function and response, depress enzyme function, and decrease the ability to fight off disease. It’s no wonder that as people grow older, energy output declines and fatigue increases.

Energy supply is governed by metabolism, which oversees and coordinates the dozens of biochemical processes that maintain life and enable us to respond to our environment. I visualize metabolic energy as a two-way street, with energy moving both inward (anabolic) and energy moving outward (catabolic). All of the biochemical processes of metabolism can be classified as either anabolic or catabolic, and both phases are essential for the maintenance of life.
 

Anabolic: In this phase, the body uses metabolic energy to transform simple compounds derived from nutrients into more complex substances used for the repair, rebuilding, and rejuvenation of cells, organs, and tissues. The process of anabolism influences bioenergetics, cell communication, cell proliferation, endocrine function, immunity, protein synthesis, and brain function (including behavior and mood).  Anabolic metabolism is an energy-inward process that not only keeps the body and mind running smoothly, but also is the most important element to maintaining a strong healthy body, free from chronic diseases and general age-related decline.
 

Catabolic: In this phase, complex substances are broken down into simpler compounds to provide the metabolic energy necessary for functioning. Simply put, the energy-outward aspect of catabolic metabolism supplies the energy that makes action possible—ranging from the cellular level to fueling movement for the entire organism. Catabolism specifically relates to the ability to utilize food and the air we breathe to create cellular energy and produce outward energy, which relates to “DOING” as opposed to the inward energy that relates to “BEING.”  What I do with my tools of botanical and nutritional medicine is make catabolic processes more efficient.
 

Increased Catabolic Activity = More Rapid Aging

The metabolic model of aging proposes that aging is fundamentally the result of dimished efficiency in both anabolic and catabolic pathways, combined with a general shift in metabolism from a balance of anabolic (the inward energy to build, heal and regenerate “to be”) activity to catabolic (a breaking down of energy to facilitate outwards “to do”) activity.

In general, young people tend to be more anabolic while older people are more catabolic. Aging is associated with the reduced activity of anabolic hormones such as DHEA, human growth hormone, sex steroid axis activity, testosterone, and thyroid hormone. Many people also experience increased abdominal fat and varying degrees of insulin resistance as they age. This is because efficient catabolic metabolism, which is vital for the conversion of food and oxygen to energy-outward activity, is impaired. Although growing older is unavoidable, a great deal of the physical and mental decline that we associate with aging is not inevitable. Much of what we think of as the normal aging process—decreased strength, diminished muscle mass, cardiovascular disease, osteoporosis, metabolic syndrome, sarcopenia, and frailty syndrome—is actually the result of increased catabolic activity.
 

Restoring Healthy Metabolic Function
Maintaining a healthy metabolism is essential for longevity and vitality, and understanding and addressing the factors that influence anabolism and catabolism can help to restore healthy metabolic function.

The lowest rate of metabolism, which occurs at complete physical and mental rest, is referred to as the basal metabolic rate. Here is where mitochondria, the tiny energy factories within cells, come into play. Within the mitochondria, carbohydrates, proteins, and fats are broken down into adenosine 5′-triphosphate (ATP)—the basic fuel for every cell in the body. Because they account for the vast majority of total energy production, mitochondria are essential for regulating basal metabolic rate. Although basal metabolic rate typically decreases with age, this negative trend can be ameliorated through supporting mitochondrial function with appropriate diet, exercise, and lifestyle modifications, along with the use of anabolic adaptogenic herbs and nutrients that enhance anabolism.

In addition to the normal aging process, chronic stress (including emotional stress, stimulants such as caffeine, poor diet, lack of sleep, and insufficient or excessive exercise) shifts the normal hormone balance and throws the body into a catabolic state. This causes increased oxidative damage and inflammation, diminished levels of regenerative anabolic hormones, and negatively affects other endocrine glands including the adrenals, pancreas, and thyroid.

Despite the body’s natural tendency toward catabolic activity as we age and the many factors that promote catabolism, there are numerous ways to encourage anabolic activity. When anabolic activity increases, it is reasonable to conclude that the body is functioning at a level associated with a more youthful metabolic state.
 

Nutrients For Enhancing Anabolic Activity

Every calorie we ingest is either used to produce energy (a catabolic process) or to form the cells of the body (an anabolic process). A healthy, balanced diet of high-quality proteins, fats, and complex carbohydrates provides the foundation for anabolic support. In addition to these macronutrients, we need forty micronutrients to ensure that our biochemistry remains in harmonious balance. (For more information, see my post: The ETMS Approach To A Healthy Diet.)
 

Anabolic “Inward” Energy and Catabolic “Outward” Energy

 

Botanicals For Enhancing Anabolism

In addition to good nutrition, I rely on specific botanicals to enhance anabolic activity and energy. Many of these botanicals have been used for decades in Russia to enhance athletic performance and have been proven safe and effective. Even if you’re not an athlete, anabolic herbs support overall physiological and mental function.

• Rhaponticum carthamoides (Leuzea)
  Long used by Russian athletes to optimize their performance, leuzea (Rhaponticum carthamoides) contains compounds called ecdisteroids that offer a wide spectrum of anabolic support. Leuzea enhances stress resistance, optimizes energy levels and supports normal function of the cardiovascular and the central nervous systems.
• AjugaAlso used by Russian athletes to enhance their training regimen, ajuga helps improve resistance to stress and supports healthy body weight, muscle mass and muscle-to-fat ratio. The ecdisteroids in ajuga encourage healthy anabolic metabolism, protein synthesis and skeletal strength.
• ShilajitUsed for thousands of years in European folk medicine, shilajit is an adaptogen and rejuvenative tonic. It was traditionally used to support the healthy function of the immune, nerve, and excretory systems and to help maintain bone growth. Over the last century, shilajit has been studied in Russia (where it is referred to as “mumie” and “mountain rock juice”) and is valued for its anabolic activity and tonic effects.
• Cissus Quadrangularis (Veld Grape)
  Cissus is an ancient medicinal plant native to Ceylon, India and Africa. In classical Ayurvedic medicine, cissus was used to support healthy bones, ligaments and tendons. Research shows that cissus contains ketosterones, which enhance healthy anabolic metabolism. ActiCissus® is a standardized extract that contains a minimum of 10% ketosterones. Cissus has specifically been shown to help with bone and cartilage regeneration.
• Epimedium brevicornum or grandiflorum (Goat weed)
  Long used in traditional Chinese medicine, goat weed supports the neuroendocrine and endocrine systems, possesses an overall powerful anabolic enhancing effect, and increases peripheral circulation via its vasodilating effect. The most effective form of the herb is standardized to the flavonoid icariin, which is considered the primary active constituent.

In TCM, epimedium is classified as a ‘kidney yang tonic’ and has been used to treat cardiovascular disease, cerebral deficiency with memory loss, depression, hormone deficiencies, fatigue, impotence, infertility, irregular menses, low sperm count, reproductive deficiency low libido, sexual neurasthenia, and spermatorrhea. Epimedium is also immune activating and enhances neurological activities.

• CordycepsHighly revered in Chinese medicine, cordyceps is traditionally used to support deep energy reserves, endurance and physical vitality. Chinese athletes are known to use cordyceps to optimize their performance.

• Panax ginsengThis renowned traditional herb helps the body adapt to all types of stress. Numerous clinical studies have documented the effectiveness of Panax ginseng in improving the body’s ability to withstand stress while increasing metabolic efficiency and restoring a healthy level of energy.

Amino Acids For Optimizing Anabolism

I combine botanical anabolic formulas with amino acid anabolic nutrient formulas to create what I think of as the “dynamic duo.” While the botanicals support metabolic changes, specific nutrients act as companions in creating and optimizing anabolic metabolism.

Scientists have found that administering amino acid combinations of creatine, branch chain amino acids, and glutamine with co-factors such as boron, chromium and vanadium facilitates amino acid transport into cells, resulting in increased muscle protein synthesis. Other anabolic-immunonutrients include the amino acids L-arginine, L-citrulline, and carnitine. Improving amino acid delivery to the cells stimulates muscle protein synthesis and strengthens the heart, lungs, brain, liver, immune system, and bones.

Creatine is a very misunderstood supplement, primarily because of the association with body builders and the rumors of potential dangers. However, this is only an issue when creatine is misused or overdosed, which can result in nutrient imbalances and dehydration. Creatine in the form of a chelate combined with magnesium has no associated toxicity, is far better absorbed, and possesses a greater range of therapeutic value.

My preferred form of creatine is Creatine MagnaPower (MP), a patented magnesium creatine chelate that provides the body with a readily available source of magnesium while also making creatine more active by protecting it from cyclization. Creatine MP has a non-steroidal anabolic enhancing effect, and provides rehydration and endurance in times of physiological stress.

I consider creatine to be the single best nutrient for muscle health. In addition, research shows that creatine is beneficial as a supplement for cardiovascular and neurological health. I find Creatine MP combined with anabolic botanicals (such as Rhaponticum carthamoides) supplies the body with a potent combination of plant sterols and amino acids for cellular restoration, and improves muscle recovery as well as vital organ enhancement.

Additional Nutrients For Anabolic SupportThere are a select few nutrients that also enhance anabolic function. When combined with a proper diet, anabolic botanicals, and essential amino acids, these additional nutrients can help to optimize energy levels, encourage lean muscle growth, reduce muscle fatigue, and support healthy levels of anabolic hormones.

• Magnesium Glycyl GlutamineGlutamine, particularly when combined with glycine and magnesium in a chelated complex, helps the body to recover more quickly and prevents the natural breakdown of muscle tissue that occurs during endurance exercises, everyday stress, and aging. Magnesium is the most important major mineral needed for bone and muscle strength, heart health, central nervous system function, correct assimilation of calcium and potassium, and efficient enzymatic function.

• Alpha Glycerol Phosphoryl CholineAlpha Glycerol Phosphoryl Choline (AGPC) is a phospholipid metabolite found in high concentrations in neuronal membranes. It works to increase overall strength and to support natural levels of human growth hormone. AGPC also helps improve cognitive function and liver health.

• L-CarnitineThis amino acid is essential for the transport of long chain fatty acids into the mitochondrial matrix and enhances fatty acid utilization and energy production. Carnitine supports healthy cardiovascular system function and promotes recovery from muscle fatigue after vigorous exercise.

A Simple, But Comprehensive Approach Is Best

In my opinion, a decline in protein synthesis (increased catabolic activity) is the single most important indication of aging. To slow down the aging process and maintain optimal health, it’s essential to improve the balance of anabolic and catabolic processes. Anabolic restoration with diet, exercise, rest, and botanical and nutritional compounds is the foundation of my approach to healthy aging and improving resistance to all degenerative illnesses. I believe that those of us that promote a more natural way of achieving optimal wellness need to look more to the plant world for enhancing health instead of relying on drugs and replacement hormones.

 

 

Article Source: http://www.donnieyance.com/anabolic-nutrients-the-key-to-optimal-health-and-fitness/

 

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 ‘Anabolic Nutrients Over Anabolic Steroids Every Day Of The Week!'