Thursday, November 21, 2013

How to Get Flat Abs, Really


Isn't it frustrating to be eating healthy and exercising and still find yourself facing the question of how to get flat abs? It is to me and one survey showed that 72% of women between the ages of 45 and 64 list this area as being the part of the body they feel the most insecure about. So I know I'm not alone. It is often very tricky to get that midsection flattened out. There are a variety of reasons for this including:
  • water retention
  • stored fat
  • poor digestion
  • diet
  • stress
  • age
How To Get Flat Abs Dos and Don'ts
Christine Rosenbloom, PhD, RD, Georgia State University professor emeritus, says that the key to controlling belly fat is the acronym SED:
  • S: Strength training to preserve muscle mass 
  • E: Exercise aerobically to burn fat
  • D: Diet that is healthy, calorie-controlled, and includes heart-healthy fats
When looking at how to get flat abs there are some do's and don'ts that can't help. For example, you probably know that eating protein and fiber foods can help, but did you know that drinking alcohol can slow down the fat burning process? According to Diane Henderiks, R.D., personal chef and founder of Dish with Diane, alcohol is processed by the liver before carbohydrates and proteins are, so if you overindulge in alcoholic beverages that could be a contributing factor to your bulging belly. Let's take a look at some other do's and don'ts that play a role in the how to get flat abs game.

Do Cope with Stress
Finding a way to cope with stress whether it is meditation, deep breathing, a hobby, massage or whatever helps you relax is an important DO. When we are stressed or anxious our bodies produce more cortisol. Cortisol is a hormone that signals the body to store fat. This fat is quite often stored in the abdominal area.

Don't Eat Heavy
This seems like an obvious don't, but take it further to include changing your eating habits to several smaller meals throughout the day instead of eating the traditional breakfast, lunch and dinner. Many people are stuck in the routine of it is time to eat so let's eat instead of checking in with their bodies to see if they are actually hungry. Eating to satisfy the hunger instead of eating until you are full is another consideration. Do you really need to eat that huge restaurant serving for lunch or is your hunger satisfied by only half of it? Usually when I go to a restaurant I find the portions enough to make 2 meals or more instead of one if I really pay attention to hunger pains instead of focusing on cleaning my plate.

Do Build Muscle
Whereas fat tends to be stored instead of being used up by the body, muscle can help raise your metabolism and burn calories. To build more muscle make sure your exercise regimen includes strength or resistance training exercises. This would include exercises of the type that cause the muscles to contract against an external resistance to increase strength, tone, mass or endurance. The external resistance could be from objects such as weights or dumbbells or even your own body weight or exercise mat such as with lunges, leg abductions or plank type exercises.

Don't Miss Sleep
According to the National Sleep Foundation, Americans getting 8 hours of sleep a night dropped from 35% to 26% in a 7 year period. A lack of sleep can slow down the metabolism and increase fat storage.

Do Support Digestion
Your digestive system needs healthy friendly bacteria to digest your food. If you do not have enough of these bacteria working for you, your digestion is slowed and bloating occurs as well as having undigested food causing belly bulges. Yogurt and kefir are good sources of probiotics vital to this digestion process. When buying yogurt or kefir, make sure you get the ones with live active cultures. You can also add a full spectrum probiotic supplement to your diet. Our favorite probiotic supplement  has twelve key good bacteria that are microblended with bluegreen algae. Digestive enzymes are another way to help with digestive support. Enzymes can help break down all kinds of foods including fats, carbohydrates, protein, and fiber for improved digestion.

Don't Eat Processed Foods
Processed foods generally have a lot of sugar. Check the labels on boxes, jars and packages and how many do you find that say high fructose corn syrup? Sugar can be hidden in these types of foods under different names so know what you are getting by looking up ingredients that you are not sure what they are. Or even better, just stick with natural, unrefined foods such as fruits, vegetables, whole grains, nuts, beans, seeds, and sources of lean protein. These are not only healthier for you overall, but will help you in your quest of how to get flat abs.

Do Ab Flattening Exercises
Celebrity trainer Gunnar Peterson recommends working on big and multiple muscle groups through exercise rather than isolation movements. That means doing exercises such as squats and lunges will be more beneficial in flattening abs than leg curls and burn off more calories. Exercise physiologist Tom Holland recommends also adding some periods of high-speed, more intense exercise into your routine to burn more calories in a shorter time period. To help you get the most out of your exercise routine, we've found taking this supplement  high in antioxidants and bluegreen algae superfood to be supportive in giving you a boost. When you feel good you improve your amount and quality of exercise. The nourishment from bluegreen alage and antioxidant nutrition help you feel your best. 

Do Eat Fat
What?? I'm trying to flatten my abs and you say eat fat! As long as it is the right type of fat and of course you don't overdo it, then yes. The fats to look for are the monounsaturated fats such as you find in olive oil, avocados, nuts, soybeans, flax and sunflower oil. Research is showing that this type of fat has many health benefits including helping lose belly fat. They also help you fill full so that you can avoid overeating.

Do Support Overall Health and Energy
Every body cell must have energy to survive and function. Coenzyme Q10 is needed for energy in every normal cell of the human body. Our favorite COQ10 supplement contains 82% of the daily value of antioxidant vitamin A along with a full spectrum of carotenoids (natural antioxidants) from red beta algae and bluegreen algae. In addition, this Conenzyme Q10 supplement is emulsified in organic cold-pressed flaxseed oil which makes the body absorb it better than powders and provides a rich source of omega-3 fatty acids. CoQ10 is essential for life to exist, as it is an integral part of energy production within every cell. Having your cells energized and supporting overall health and vitality means you feel better and have the energy to get those ab flattening exercises done everyday.

When wondering how to get flat abs, consider these dos and don'ts and how making a few exercise and lifestyle changes can lead to a healthier flat bellied you.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.
 
Image courtesy of marin / FreeDigitalPhotos.net


Sources:
http://www.shape.com/healthy-eating/diet-tips/30-greatest-flat-belly-tips-all-time
http://www.fitnessmagazine.com/workout/abs/express/get-a-flat-belly/
http://www.webmd.com/diet/features/flat-belly-diet
http://www.prevention.com/fitness/strength-training/how-flatten-your-belly-and-reduce-stomach-fat-any-age

Thursday, November 14, 2013

5 Ways to Improve Immunity This Winter

With cold and flu season quickly approaching, we are reminded that the best defense is to improve immunity to protect ourselves from these nasty bugs. The stronger our immune systems are, the less likely we are to catch a cold or flu. There are many ways to improve immunity and get our immune systems in tip top shape. Here are a few tips that can help.

1. Mushrooms
Certain types of mushrooms have been found to be a great natural source to improve immunity. They increase white blood cells and increase their activity which gives a boost to the immune system. There are a wide variety of mushrooms and some have been found useful in killing off bacteria, viruses, and yeast and even useful in fighting cancer. The type of mushrooms called polypores appear to have the most antiviral ability. There is even a polypore variety that has been found helpful in combating smallpox. Research has found the mushroom Agaricon effective in fighting off flu. Various mushrooms have been found beneficial in improving blood flow, balancing cholesterol and blood sugar, regenerating nerves, supporting the kidney and liver, and reducing the risk of heart disease as well as many other functions that can improve health.

Shiitake, maitake, and reishi mushrooms seem to be the most effective to improve immunity. Here are a few reasons each of these mushrooms and a few others are particularly suited to improve immunity.

Shiitake - Lentinan is found in shiitake mushrooms. This polysaccharide is known for its antitumor properties and has been used effectively in the treatment of cancers, stomach problems such as ulcers and hyperacidity, and in liver support. Eritadenine is also found in these mushrooms and is used in lowering cholesterol. Shiitake mushrooms have been found to have antiviral, antibacterial and antifungal properties. This is especially helpful to improve immunity during cold and flu season with a variety of bacteria and viruses around to catch. This nutrient dense mushroom is rich in beta glucans, polysaccharides, glycoproteins, B vitamins, and ergosterol. Research is currently focused on its benefits for the immune system, cardiovascular system, immune modulation, liver function, cholesterol, and cellular oxidation.

Reishi – Ganoderic acid found in reishi mushrooms is used as a treatment for lung cancer, leukemia and other types of cancer. The reishi mushroom shows properties of antibacterial, antiviral, anti-inflammatory and antifungal abilities. It has been shown useful in treating rheumatoid arthritis, balancing blood pressure and cholesterol levels and reducing the prostrate related urinary symptoms in men. This mushroom is high in beta glucans, polysaccharides, and has 130 identified triterpenoid compounds. It is a complete whole food rich in proteins, enzymes, minerals, and complex polysaccharides. Research with this mushroom is currently focused on benefits to the cardiovascular system, liver function, circulation, cholesterol, inflammation, stress response, oxidative stress, immune modulation, cellular damage and immune system support.

Maitake - This gourmet culinary mushroom has excellent nutritional value through a variety of beneficial phospholipids, unsaturated fatty acids, polysaccharides, antioxidants, beta glucans and plant sterols such as ergosterol. Scientists currently are studying it for its benefits for the immune system, liver function, endocrine system, circulatory system, bone and skeletal system, blood glucose, skin, immune modulation and cardiovascular system.

Cordyceps - This mushroom is rich in proteins, plant sterols, polysaccharides, antioxidants, and nucleoside derivatives. Scientific research currently is interested in its benefits for immune system, liver function, sports performance, endocrine system, cardiovascular system, circulatory system, immune modulation, cellular oxidation, blood glucose and kidney function. It has been found useful for endurance and strength and in warding off effects of aging. Cordyceps has been found to have antitumor properties, increase blood flow, balance cholesterol levels, give protection to liver and kidneys and there are indications it has antidepressant qualities.

Turkey Tail – This mushroom contains PSK and PSP which are both polysaccharide-protein complexes that are water soluble and contain polysaccharides, beta glucans, and protein. This mushroom is of special interest to the scientific community in regards to fighting cancer. Research on Turkey Tail revolves around benefits to immune modulation, digestive system, circulation, lymph system, immune system, liver function and cellular system. A 2011 study of women with breast cancer found Turkey Tail mushroom to improve immune system function. There is also interest in it for fighting infections such as HIV, Herpes, E. coli, candida albicans, and many others.

A simple way to get the immune boosting power of all these mushrooms and more is through a supplement. This particular mushroom supplement combines reishi, cordyceps, maitake, shiitake, Turkey Tail, and Agaricus blazei, with astragalus, beta glucan and bluegreen algae for support to improve immunity.

2. Beta Glucan
Simply put beta glucan is a simple sugar that can come from yeast, bacteria, fungi or grains like oats, barley and rye. Not all beta glucans are the same however. They vary in structure and in the benefits they can provide. Beta glucan from yeast has been found to bind macrophages and stimulate them, thus benefiting the immune system function. The type of beta glucan found in baker's yeast is the most effective for immune system support. Grains such as oats and barley have a type of beta glucan found to have antimicrobial and antioxidant properties. Beta glucans in general are known to help fight off bacteria that is resistant to antibiotics, release chemicals that support immune cells, reduce cold symptoms, and help regulate the immune system. Beta glucans are not something the body produces naturally. We have to get them from food or supplement sources. Wheat, shiitake mushrooms, rye, barley, oats, baker's yeast or our favorite mushroom with beta glucan supplement  are all good sources of beta glucan.

3. Algae
Another natural way to improve immunity is with algae. We love this algae supplement that combines 9 different types of algae for full spectrum nutrition. Here is how each of these can help you to improve immunity with whole food nourishment.

Dulse - A dark red sea algae rich in phytonutrients and pigments, high in plant-based protein, with important vitamins and minerals, including vitamins B6, B12, and A, iron, calcium, potassium, phosphorus, and manganese.

Ecklonia Cava - A rich source of bioactive derivatives, mainly phlorotannins, including triphlorethol-A. These phlorotannins are strong antioxidants as well as a source of other benefits for supporting healthy living.

Fucoidan - A seaweed compound derived from brown sea algae and is a sulfated polysaccharide.

Kelp - A wild algae that occurs naturally in all the oceans of the earth and is a rich source of micronutrients and minerals including vitamins C and E, calcium, magnesium, boron, and trace elements that are necessary for strong bones and muscle function.

Bladderwrack - A brown algae found in the northern Atlantic and Pacific oceans that is rich in vitamins and minerals and contains the sulfated polysaccharide fucoidan.

Dunaliella Salina - A sea microalgae with high carotenoid content (beta-carotene, alpha-carotene, zeaxanthin, lutein), antioxidants, and important vitamins.

Spirulina (Arthrospira platensis) - A variety of bluegreen microalgae that is rich in chlorophyll, phycocyanin, a broad spectrum of minerals and phytonutrients, and vitamins A and K, and provides a complete protein profile.

Chlorella - A strain of green microalgae grown through freshwater aquaculture that is rich in nucleic acids, amino acids, peptides, polysaccharides, and minerals.

Bluegreen Algae - A bluegreen algae that is the only edible freshwater bluegreen algae in the world that grows abundantly in the wild, and is considered one of the most nutrient-dense foods on earth. This algae is rich in phytonutrients, plant-based proteins, minerals, and essential fatty acids, as well as a wide spectrum of micronutrients.

4. Garlic
Allicin, found in garlic and released when crushing or chopping garlic, has antibacterial and antifungal properties. It has been found to improve immunity and useful in fighting off colds. One study showed participants given a garlic extract for 12 weeks were two-thirds less likely to catch cold than those that were not given the garlic. Most sources indicate that cooking reduces the effectiveness and that using raw garlic is the best to improve immunity.

5. Tea
Tea has also been found to have the ability to improve immunity. Research has shown that tea can help boost the immune system in preparation for fighting off infections. One such study at Harvard reported participants drinking 5 cups of black tea daily for 2 weeks showed a significant boost in the interferon system's ability to fight off viruses. This could be explained by the amino acid L-theanine being found in black and green tea. The antioxidants found in tea have been found to reduce the risks of cancer and heart attack. Tea has antimicrobial properties and has been found beneficial in reducing the risk of diabetes, weight loss, and mental alertness. Teas that have been found to offer a variety of health benefits include green, black, white, Oolong,
Pu-erh, Chamomile, and Echinacea.

So don't wait until you get the cold or flu this winter, get started now to improve immunity and help your immune system get prepared.


If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.
 
Image courtesy of Nujalee / FreeDigitalPhotos.net


Sources:
http://www.prevention.com/food/food-remedies/9-power-foods-boost-immunity
http://articles.mercola.com/sites/articles/archive/2011/12/31/organic-mushrooms-for-immune-support.aspx
http://www.lef.org/magazine/mag2009/dec2009_The-Immune-Enhancing-Benefits-of-Beta-Glucans_01.htm