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Can Eating This Fruit Lower Your Cholesterol

Can Anything Bet The Power of Statins

Can Eating This Fruit Lower Your Cholesterol

Eating Fresh or Dried Apples

Statins are drugs that have been found to be effective in bringing down elevated cholesterol levels, Lipitor and Zocor for example. But their benefits come at a price.

Side effects of these powerful drugs can include raised blood sugar levels, introduce memory loss, and inflict muscle damage… bad news for the bodybuilder.

In search of a safer, more natural resolution to at least supplementation, or replacing these statins, researchers looked at the possibility that two fruits may have had on reducing cholesterol levels.

The results of this research were quite promising and primarily for one of these fruits.

What Looks Good, Tastes Good, And Can Lower Your Cholesterol Too

Can Eating This Fruit Lower Your Cholesterol

In a study of two groups of people, which excluded people who had regularly consumed either apples or prunes, or anyone who was taking cholesterol-lowering drugs, researchers asked each group to either eat dried apples or dried plums, each day for a year.

They were also instructed to eat their normal food intake and keep to the same exercise routines. About 82% from each group complied with all their instructions, going on to complete the study. The following outcomes below are based only on those who meet the researcher’s terms and fully completed the study.

Blood samples were taken before the study started and Cholesterol levels were checked, then again at the three month stage, six month stage, and again at the end (12 month) of the study.

The Results…

After completing the first three months:
a) The study found that those who eat the dried apples decreased their total cholesterol by 9% and their LDL or ‘Bad’ cholesterol by 16%
b) Those who consumed dried prunes only decreased their total cholesterol by 2.6% and their LDL by just 5%.

At the six month stage:
a) Those who ate dried apples decreased their numbers even further. Their total cholesterol dropped by another 4% to 13% and their LDL by another 8% to 24%, compared to the levels at the beginning of the study.
b) But the prune group’s levels didn’t change between the three-month mark and the six-month mark.

At the end of the study (12 months):
The dried-apple group’s results were the same as they were at the six-month mark. The prune group saw a little more improvement at this point… their total cholesterol was 3.5% lower and LDL was 8% lower, compared with levels at the beginning of the study.

Overall, it would seem that both dried apples and prunes, brought down their cholesterol levels, but dried apples had a stronger and an immediate effect on both the cholesterol and LDL levels.

Although head-to-head fruit versus statins studies haven’t been carried out to date, you need to bear in mind that neither fruit will lower cholesterol levels quite as much as statins would; statins tends to lower LDL by roughly 40% to 60%, depending on the dose.

But you should bear in mind that apples have been shown to reduce cholesterol and LDL levels, and is a natural food bodybuilders should be eating. Eating apples can help reduce the chances of needing to take statins at a later time in one’s life; they also provide the necessary nutrients too. … I think this news is quite encouraging.
The Pectin Connection

Bahram H. Arjmandi, PhD, RD, lead investigator of the study, was curious to find out why these fruits (especially the apples) showed positive benefits to the consumer. They both offered heart-healthy antioxidant and anti-inflammatory protection, and are rich and contain high amounts of pectin, a dietary fibre renowned for reducing cholesterol.

Just in case you were wondering, it doesn’t matter if you eat fresh or dried apples they both contain the same cholesterol-lowering benefits. The reason they used dried apples in the study was for consistency. It would seem that there are significant variations in the chemical composition of fresh fruits and it may have had a measured effect on the outcome of the results.

Also it would have been hard on the members of the two groups to consume the two medium-sized fresh apples per day, for a full 12 months. And there was one other advantage to using dried fruits, storage, transportation, keeping them close for snacking, and the ability to garnish and add them to cereal, yogurt, soup or pasta dishes.

Source: Bahram H. Arjmandi, PhD, RD, Margaret A. Sitton Professor, chair, department of nutrition, food, and exercise sciences, director, Center for Advancing Exercise and Nutrition Research on Aging, The Florida State University, Tallahassee. The results of his study were published in Journal of the Academy of Nutrition and Dietetics.


What you should eat and drink for healthy muscles and skin!

‘How’ to Look After Your Muscles And Skin

What you should eat and drink for healthy muscles and skin

For a Start Stay Away From Sugar for good healthy muscles and skin 

‘Muscle’ requires sugars in the form of carbohydrates (sugars), but not the processed type. Sugars tend to impact heavily on healthy muscle and your skin, upsetting the digestion systems of young people, which can lead to inflammatory skin problems such as ‘acne’, rashes and rosacea.

In older people, sugar changes the structure of collagen, a protein that is the building block of skin, making the skin age more rapidly. The collagen becomes less flexible and begins to shrink increasing the appearance of wrinkles.

Cut Back on Saturated Fat and Fried Foods

A high-fat diet can further contribute to the development of skin cancer, according to researchers at Baylor College of Medicine in Houston, Texas. Over two years the study looked at 76 skin cancer patients, they had half follow their normal diet (approx 40% fat) while the other half implement a low-fat diet (around20% fat).

Over the pursuing months  researchers concluded that the low-fat dieters developed, on average, only three new precancerous lesions (called actinic keratoses), whilst the  higher-fat dieters developed an average of 10. So there seems to be a direct benefit to cutting down on the amount of saturated fat you consume…eat a lot more fish instead of red meat, and remove the skin from poultry.

The problem isn’t so much as in eating fatty foods, but more in their preparation. You see when you cook carbohydrates at high temperatures they release chemicals known as acrylamides, acrylamides are chemicals, which get created when grilling, frying, baking or roasting foods, also from over-processed foods, such as French fries and chips…the carcinogenic chemicals are the real culprits that do the harm.

It’s quite easy to cut back on these acrylamides, simply use poaching rather than grilling, eat boiled potatoes instead of fried.

Eat More Fruits Throughout Your Training Session and Take in More Vegetables at Your Meals

Your skin will benefit from eating a wide range of fruits and vegetables… especially, as Dr. Appleton points out, if you eat them instead of sugary and fried foods. For optimal skin health, plenty of nutrient-rich vitamins and minerals are a must, and a lack of A, B or C vitamins can lead to dry skin and rashes. Fruits and vegetables are also rich in antioxidants, which can prevent the oxidation of free radicals that leads to inflammatory skin problems.

Drink Plenty of Fluids

It’s so important to drink plenty of water to help cleanse your body of toxins; the standard recommendation is eight glasses of water. Although no one can find any scientific reason for consuming this amount or who ever come up with this formula, never less a few glasses of water, supplementing with some other healthy liquids such as herbal teas or fresh juices daily, will device.

Drinking some fluids will help to flush out toxins out of the bowel, kidneys and liver, and just as important for a bodybuilder to remove the excess toxins built up during ‘Muscle’ training workouts; this in turn will help your recovery process.

It’s also an essential element of all metabolic processes; water helps to keep the body’s systems and organs performing at peak efficiency, and the skin supple and hydrated. Conversely, dehydrated skin is apt to be flaky and dry, but be warned, excess water intake can increase the need for extra salt…this is a bad thing for anyone who is trying to keep down water retention or those trying to lose weight.

The solution is to use your natural thirst as a barometer….it’s very important to drink a lot of water for both health skin and muscle growth… but don’t overdo it!!



Competition Diets That Works!

A Very Simple Pre-contest DIET For a 210lb Bodybuilder

Following is a summary of what is basically everything needed to lose weight for a bodybuilding competition…it’s similar to an off-season mass gaining diet, but with a differences. This is not your tradional everyday weight lose or ‘Diets’, because as you can see the total calorie intake as been reduced by only around 500 calories per day; don’t be tempted to reduce by more as this will seriously reduce the amount of skeletal muscle you keep.

If your body-weight has been stable eating this off-season diets then making these changes will make a big difference to your ability to shed weight.

Carb’s have been cut back to around 100grams and fats by around 12grams a day. Again this is just a starting point; unfortunately, this won’t necessary take you all the way to the stage and you may find you have to make further changes to this program after a few weeks or so.

However, if you do follow this procedure, and apply some cardio, say 3 X 30 minute sessions first thing in the morning before ANY food, then you will make progress. It’s up to you to take it to the next level, getting ripped, by making the necessary changes as and when you see fit!

Meal 1) 9:00 am 10 egg whites, 1 yolk scrambled with 1 tablespoon of Olive oil, 2 teaspoons natural peanut butter. 100 grams oats, 1 banana black coffee and water.

Meal 2) 12:00 pm 250 grams of tuna in water/brine, 400 grams of jacket potato, mixed salad and water.

Meal 3) 3:00 pm 250 grams skinless chicken breast, 100 grams of boiled rice, 1 cup mixed vegetables, 1 tablespoon of extra virgin olive oil, and water.

Meal 4) 6:00 pm 250 grams fresh cod, 100 grams pasta, 1 cup mixed vegetables and water.

7:00 pm – 8:00 pm train

Meal 5) 8:00pm – directly after training 80 grams of carb powder with 60 grams of protein powder mixed in water.

Meal 6) 11:00 pm 10 egg whites, 1 yolk scrambled with 1 tablespoon of Olive oil, 100 grams oats, 1 banana and water.

This roughly = 310 grams of protein, 400 grams of carbs, and 50 grams of fat. Protein and carbohydrates contain 4 calories per gram and fat contains 9 calories. Thus the total calorie this diet provides = 3310.

Daily supplements

Maltodextrin carbohydrate powder, Whey protein powder, Cod liver oil, Evening primrose oil, Vitamin C, Multivitamin/multi-mineral complex.

Some Important Notes For Your Diets

At all costs make sure that you do not take in or add any extra salt to your food, food as added hidden salt and it will cause you to hold onto water…it’s the killer of competition bodybuilders!

For example, at the beginning of your diet, eat only whole meal brown bread and limit that as much as possible, it too has salt in the mix. As you get closer to your competition, cut it out altogether.

Remember, whatever you are doing to win that competition, others are doing more!

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