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Strong, Fit, & Healthy Issue 6

Issue 6 of Strong, Fit, and Healthy is now ready to download for all Naked Nutrition Insider Members. In this issue you’ll find:

• How to use the S&M method for unlimited delicious recipes
• The latest research on green tea and weight loss, how much sitting around at work is effecting your ability to burn calories, and the essential components of online weight loss components.
• 15 to 1 Metabolic workout
• Top 5 best lunge variations
• Banana Nut and Cranberry Almond Oatmeal recipes
• Plus the latest food of the month, Key Concept, and Awesome Online resource.

If you are not a member join here to get access to this month’s issue.

Members can download the issue right now by clicking the image below (Note: You must be logged in to see the image). Read more

4 Ways to Easily Reduce Stress

Back in December I had an article published that shared 4 simple ways that you can reduce stress in your life. One of the reasons that you should focus on stress reduction is because of the effect that stress has on your hormones such as thyroid and leptin to name a few. While I don’t have randomized clinical trials to support the assertion that stress also negatively impacts digestion and your digestive system; I have been around enough people in my life that ‘carry their stress in their stomach’ to know that it has a profound impact on this area of your body as well.

What are the 4 things?

1. Drink 5 Cups of Green Tea Each Day – This level of green tea consumption has been associated with reduced signs and symptoms of psychological distress and depression.

2. Use Kava Kava – Kava Kava is an herb that has been used in scientific studies to successfully to treat  mild and infrequent anxiety.

3. Get Better Sleep – The quality (more so than quantity) of sleep that you get greatly impacts your stress hormones.

4. Supplement with Rhodiola Rosea – Classified and studied by Russia during the mid 20th century. This herb was (and still is in may circles) used for the treatment of fatigue.

For more a more indepth look at these four tips check out the full article at T-Muscle.com.

Anti-Inflammation Diet – 4 Steps to Less Inflammation

I recent was interviewed for an audio program on the topic of Anti-Inflammatory Diet. I wanted make setting up your diet to fight inflammation to be simple and more importantly practical. I came up with 4 main components to an anti-inflammatory diet. Here they are:

1. Eat Less Carbs – More and more studies are showing that carbohydrate restriction is a effective way at reducing markers of inflammation.

2. Eat More Anti-Oxidant Rich Foods – Getting more polyphenol and anthocyanins rich foods in your diet isn’t that difficult. Eat more red, purple, and blue fruits and vegetables, have a couple cups of green tea each day, even some red wine or dark chocolate.

3. Increase the Amount of Omega-3 Rich Foods in Your Diet – I’m not just talking about EPA/DHA (from fish oil /salmon). ALA (from flax) has been shown to impact inflammation via a different mechanism so make sure you are getting both kinds of omega-3s.

4. Lose Excess Fat – Extra sagging body fat is an inflammation factory. Dropping the extra pounds is the best way to reduce inflammation (and your blood pressure, risk for heart disease, risk for diabetes, etc) (WSFL 2.0 will get the job done quick).

If you are doing all of these…great. If not, what are you waiting for?

Apply these simple steps so that you can control the pro/anti-inflammatory balance in your body.

Note: If you are interested in hearing the full interview…it isn’t available yet but I’ll let you know when it is.

Nutrient Stacking – The Power of Small Diet Changes

Everyday you hear about a new nutrient or food that has superpowers – green tea helps with weight loss, fish oil helps with weight loss, vinegar helps control blood sugar, etc…etc…

While this all sounds good in the headlines, the question we should be asking is – “Will effects make an impact on my life and health?” or as my friend Alwyn Cosgrove would say “Is there a real world effect?”

The answer is yes. They do have what can amount to a very important effect through what I call nutrient stacking.

Nutrient stacking is the cumulative beneficial effect of small improvements in your body’s function that lead to increased weight loss, improved health, and ultimately a longer life.

To illustrate this point let me use two examples from the latest issue of Strong, Fit, & Healthy. In one of the Research Reviews I share a study that looked at how cinnamon can help control blood sugar levels.

Adding 1 TBSP of cinnamon to your oatmeal each day won’t be the difference between you having diabetes or not but the addition of several small factors such as making an effort to regularly using cinnamon, vinegar, and even an alpha-lipoic acid supplement each day as part of your diet/routine will amount to you gaining better control on your blood sugar levels. When you then stack large impact factors like eating less starches and regular exercise, you will have an unbeatable combination.

The second example comes from the Key Concepts section this month’s newsletter. The key concept this month is eating 5-6 meals per day. In this I discuss one of the benefits being an increased thermic effect of food.

The thermic effect of food is the amount of calories that you body burns from digesting and processing the foods that you eat.

The boost in calorie burning you get from consistently eating 5-6 meals per day isn’t ground breaking; however when you combine it with other thermic effect of food boosting strategies such as eating more protein (which takes more calories to digest and process compared to carbohydrates and fats), you will start to see a ‘real world’ increase in the calories your burn from the thermic effect of food.

To wrap things up, nutrient stacking is a powerful concept that can be applied to many different aspects of your diet beyond the two examples I shared above. Whenever you learn about foods/nutrients that can improve your health, performance, or weight loss always think of what you can combine with it to further enhance the effect.

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To learn more about the Strong, Fit, & Healthy newsletter you can go to StongFitandHealthy.com. As a Strong, Fit, & Healthy subscriber for the cost of less than 2 cups of coffee each month ($4.95) you will receive the Free Truth About Dietary Supplements DVD, a new digital issue of Strong, Fit, & Health (10-12 pages packed with practical and effective nutrition information) each month, plus you’ll receive exclusive coupons and discounts for fitness and nutrition related products and supplements. Click here to join today.

Anti-Aging Multivitamin

Here is the video blog from LAST friday (sorry for the delays). In the video i continue out discussion on using green tea powder to improve health and I delve into the new study that showed how taking a mulitvitamin can slow the aging process.

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