Power breakfast www.bodybynaturesupplements.com

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POWER BREAKFAST

In your blender:
1 pc banana
1/2 cup cooked oatmeal
1/3 cup yoghurt
1/3 cup almonds
1 cup ice cubes



Yogurt's got power-boosting protein and bone-building calcium. It can also help you lose weight and fend off a cold.

Bananas are a good source of potassium and magnesium which aid in maintaining normal blood pressure and are heart protective.

Banana is a food most appropriate when small but nutrient dense food has to be given in situations of extreme weight loss or extreme fever where the body becomes weak and there is food aversion.

Bananas have an antacid effect and are said to protect against stomach ulcers.

Oatmeal is loaded with fibers...lowers cholesterol and helps lower weight.

Oatmeal reduces heart attack risk.


Oatmeal lowers ‘bad’ cholesterol.

Oatmeal protects artery walls from damage.

Almonds help build strong bones and teeth.
The phosphorus in almonds helps make this possible.

Almonds provide healthy fats and aid in weight loss:

Almonds lower the rise in blood sugar and insulin after meals.

Almonds help provide good brain function and may also reduce the risk of Alzheimer’s disease.

Almonds nourish the nervous system.

Almond alkalizes the body...good for hyper acidic people.

vitamin B12 why we cant make it in our bodies

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Vitamin B12

Did you know that not a single population in the history of the world has ever willingly adopted a vegan diet?

That’s because before the era of supplements, such a dietary shift would have started killing people within a few years.

The most well known vitamin that the body can’t produce and can only be gotten from animal foods, is Vitamin B12.

Vitamin B12 is a water-soluble vitamin that is involved in the function of every cell in the body. It is tightly involved in the formation of blood and the Funtion of the brain.

Deficiency usually results in anemia, impaired brain function, symptoms of mental disorders and a smaller brain 

There is also evidence linking B12 deficiency to Alzheimer’s Disease, which is the most common cause of dementia in Western countries 

The only good food sources of B12 are animal foods like meat, fish and eggs.

A deficiency is widespread among vegans and vegetarians, who avoid these foods. In one study, a whopping 92% of vegans and 47% of lacto-ovo vegetarians were deficient in this critical brain nutrient 

Being deficient in B12 can cause irreversible damage to the brain. If your levels are just slightly lower than they should be, you may have symptoms like poor memory, depression and fatigue 

So even if you’re not suffering clinical symptoms of B12 deficiency, you may still be less sharp than you should be.

If you choose to avoid animal foods, then make sure to supplement with Vitamin B12 or eat foods that have been fortified with it.

Algae are a potential plant source of B12, but whether they can be effective at correcting B12 deficiency in humans is not known at this point 

Power plate by James www.bodybynaturesupplements.com

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James Layton Fitness

I have written about the Power Plate nonsense before on my blog, but I thought I would post the article on here too.

Never underestimate the power of the placebo effect!

A great example of this is the “power plate”. For those people who do not know what this is; it is basically a vibrating plate, which you stand on; perform certain static holds & certain exercises. Because the machine vibrates, it creates the illusion it is working because you can feel the muscles vibrating. (This is not a sign of the machine working.)



Last time I checked you needed a caloric deficit to lose weight. (Using this machine would promote very little if any additional calories burned). Despite this, the companies selling this product will promote it along with other things; as a fat loss product.

If you take a look online I am sure you will find thousands if not millions of raving reviews for this product with weight loss stories.
Why is this?

Let me explain with an example. Lets say person “A” wants to lose weight, person “A” decides to start using the power plate. “A” has been recommended to use it by a friend who has lost weight, “A” has also looked online and seen countless case studies of excellent weight loss results using this product. (“A” already believes this product may work, operation placebo is about to take place.)

“A” has her first session with the power plate, it goes better than expected, “A” can really feel the machine working her muscles (people seem to associate, feeling the muscles with it actually working for some reason).

After the session “A” feels great, “A” could feel it, so it must be working. “A” gets home, very enthusiastic and positive. Instead of “A’s” usual processed food consumption, “A” opts for a whole food approach (whole foods typically have less calories).

“A” sticks with this routine for a couple of weeks, “A” is so enthusiastic he/she starts to perform some extra jogging, squats, lunges at the end of each session (Now “A” is burning more calories).

“A” keeps this up for another two weeks, along with consuming less calories and performing other exercise. “A” decides to weigh his/herself and WOW, WEIGHT LOSS.

This machine really does work, “A” runs to the computer to write another raving review. (In reality “A” created a caloric deficit through a combination of lower calorie foods and exercise after using the machine.)

Placebo effect complete.

Now if you want to use the power plate to create a placebo to eat better and perform other exercises then that is fine. I’m sure you will get results.

However I think it would be best to save your money.

P.S if you haven't already signed up to my gift, "How to set up a nutrition plan", you can get it for FREE here:

http://www.jameslaytonfitness.co.uk/?page_id=195

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Makes you think www.bodybynaturesupplements.com

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A group of students were asked to list what they thought were the present "Seven Wonders of the World."

Though there were some disagreements, the following received the most votes:

1. Egypt's Great Pyramids
2. Taj Mahal
3. Grand Canyon
4. Panama Canal
5. Empire State Building
6. St. Peter's Basilica
7. China's Great Wall

While gathering the votes, the teacher noted that one student had not finished her paper yet. So she asked the girl if she was having trouble with her list. The girl replied, "Yes, a little. I couldn't quite make up my mind because there were so many."

The teacher said, "Well, tell us what you have, and maybe we can help." The girl hesitated, then read, "I think the 'Seven Wonders of the World' are:

1. to see
2. to hear
3. to touch
4. to taste
5. to feel
6. to laugh
7. and to love."

The room was so quiet you could have heard a pin drop. The things we overlook as simple and ordinary and that we take for granted are truly wondrous!!
If wealth is the secret to happiness,
then the Rich should be dancing on the streets.
But only Poor Kids do that.

If power ensures security,then top Officials should walk unguarded.
But people who live on roadside feel more secure.

If beauty brings ideal relationships,
then celebrities should have the best marriages.
But they have one of the worst relationships.

Thats why... Live simply...Walk humbly
Love genuinely!!!

Why the scales don’t tell you the full story www.bodybynaturesupplements.com

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Why the scales don’t tell you the full story.

James Layton Fitness

The majority of the population place all of their fat loss efforts based solely on the scale, no loss in weight makes the majority frustrated, even if they believed they have done everything right.


The importance of using various measuring tools is absolutely critical when measuring progress, and keeping you motivated knowing you are on the right path. Use as many measuring tools as you can: pictures, measuring tape, body fat calipers if you have them.


One of my online clients, Charlotte Lucas is a prime example of this, she has only lost just over 7lb’s. Which doesn't sound impressive, but you have seen the pictures, and the difference is striking.


Here is a short piece from Lyle McDonald, who discusses how water retention can mask true fat loss, thus, why the scale doesn't always move, even when you have lost fat.


“I honestly suspect that weirdness in water balance plays a huge role in this; and there is a lot of individual variance in how much people are prone to retain water (simply, some are more prone than others). I discussed the ‘whoosh’ phenomenon in The Stubborn Fat Solution and honestly think that water retention and such tend to ‘mask’ true fat loss in a lot of cases, at least over the short term.

Then seemingly overnight, it looks like someone has lost several pounds of fat; people wake up leaner and lighter. At some point in the future, I’ll write a full article about the topic.

And while the above applies to both men and women fairly equally, women have an additional issue which is the changes in water balance throughout the month due to the menstrual cycle.

As I discussed in Body Composition Recommendations, some women can shift fairly significant amounts of water over the duration of their monthly cycle. That will tend to overwhelm all but the most extreme rates of fat loss.

Trying to measure fat or weight loss in women on a week to week basis is often a futile endeavor and females may have to measure only once per month (ideally at the same point in the cycle) to get any sort of consistent or comparative measures.

Women should generally pick a specific point in their cycle and make all measurements then to track changes month to month.

Another option is to measure weekly but only compare the same week of the cycle each month. So week 1 of the cycle would be compared to week 1 of the cycle a month down the road, week 2 is compared to week 2, you get the idea.

What doesn't work is comparing week 1 to week 3 because the body may be holding a ton of water during one of the weeks and not during the other making comparison impossible.”

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Pomegranate good for artery repair www.bodybynaturesupplements.com

 
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While technically a berry, pomegranate "fruit" may be nature's answer to turning the tide against the #1 cause of death in the industrialized world: heart disease. Let's start with what it tells us simply through experiencing it...

Pomegranate has a remarkable astringency, giving your mouth and gums that dry, puckering mouth feel. This cleansing sensation is technically caused, as with all astringents, by shrinking and disinfecting your mucous membranes. 

Anyone who drinks pomegranate juice, or is lucky enough to eat one fresh, can understand why it is so effective at cleansing the circulatory system. Nature certainly planted enough poetic visual clues there for us: its juice looks like blood, and it does resemble a multi-chambered heart, at least when you consider its appearance in comparison to most other fruits. 

But sometimes the obvious (in appearance and effect) is not compelling enough – certainly not for the hyper-rational, "evidence-based" folks in positions of medical and regulatory power today – so we have science to lend additional support and credibility, and perhaps even keep some of us from being fined or going to jail for stating the obvious, e.g. "This juice may be beneficial to your health."
Indeed, your mouth and your arteries are lined with the same cell type: epithelial cells. Together, they make up the epithelium, one of four basic tissue types within animals, along with connective tissue, muscle tissue and nervous tissue, and which comprises the interior walls of the entire circulatory system. So, when you feel that amazing cleansing effect in your mouth, this is in fact akin to what your circulatory system – and the epithelium/endothelium lining the inside of your veins and arteries – "feels" as well.  How do we know this for sure?

A remarkable study, published in the journal Clinical Nutrition, took 10 patients with atherosclerosis and measured their carotid arteries before and after one year of supplementing their diet with pomegranate juice. After one year, the plaque clogging their carotid arteries was reduced by up to 30%, while the control group's blockages increased by 9% - effectively reversing the disease process by up to 39% within one year.  Additional "side benefits" included a 130% increase in their antioxidant status, with LDL susceptibility to oxidation (it is far more important to maintain the quality of the LDL, i.e. keep it from getting damaged, than to nit-pick about the "right number") being reduced 59%. Finally, systolic blood pressure was reduced 21% within the first year. Wow, right?  But it only gets better....

Pomegranate actually has been studied to possess therapeutic properties in over 80 diseases or disease symptoms. You can view the entire spectrum of studies on our ("our" meaning yours too, as we are open access) Pomegranate Research Page.

Here are some additional highlights for cardiovascular health

• High Blood Pressure (Hypertension): One of the identified mechanisms behind pomegranate's blood-pressuring lowering properties is its ability to inhibit Angiotensin-Converting Enzyme, at least in the diabetic rat model. [1] But obviously, reversing the plaque build-up in the arteries is one way to disburden the heart, as well.  Another is its ability to increase nitric oxide production in the artery (eNOS), which results in improving its ability to dilate – effectively, reversing endothelial dysfunction.[2]
• Fighting Infection: While it is commonly overlooked, cardiovascular disease, and more particularly atherosclerosis, is connected to infection. Dentists know this, which is why they often prescribe antibiotics following dental work which releases bacteria into systemic circulation. Plaque in the arteries can also harbor viral pathogens. Pomegranate happens to have potent antiviral and antibacterial properties relevant to cardiovascular disease initiation and progression. It has been studied to combat the following infectious organisms:

• Reduces Oxidative Stress: Pomegranate has potent antioxidant properties, which reduces the likelihood that LDL will oxidize, becoming the atherogenic/cardiotoxic form known as ox-LDL, which can injure the lining of the arteries and deposit there as plaque. These antioxidant properties have also been identified to have potential anti-platelet implications, potentially reducing the risk for an obstructive clot.[3]

Pomegranate was upheld as a sacred fruit in many cultural traditions the world over. Whether Christian, Arab, Jew, Buddhist, or Hindu, pomegranate was perceived as a symbol and source of fertility and/or regeneration.

Read more at http://isupportorganic.blogspot.com/2013/10/research-pomegranate-may-reverse-blocked-arteries.html#vmgdKBAQuwqj6GPH.99

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James fitness trainer tells it like it is

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James Layton Fitness

It's interesting... The more advanced you get as a trainee, you realise more and more, that once the fundamentals of both training & nutrition are in the place. The minor details really make little if any difference what so ever.

-Progressive overload counts.
-Energy balance does matter.
-Tracking macro nutrient intake & calories is the main determining factor to influence body composition.

The limiting factor isn't the obvious:

it's not what most people think of, it's not whether or not you downed your dextrose and whey shake 45 seconds after training, it isn't whether or not you maxed out Growth Hormone by fasting after your workout (which makes no difference in the natural physiological range anyway), it isn't to do with the balance between your omega 3 to omega 6 consumption, it isn't to do with how good the pump was during the session, it isn't to do with how "clean" you think you're diet is because you don't track your food intake anyway....


You mess about in the minor details and miss the bigger picture. You get the point.....

The limiting factor is actually, "time". It takes "time" to make progress, it takes "time" to lose fat or build muscle. But no one wants to hear that, but that's the truth!

Everyone loves to hear about "the next best supplement or whatever" that's bulls**t and you know it!

Stop wasting your time in the minor details, open your eyes.... Apply the basics, measure your progress, make changes when you need to, and be patient.... Be very patient, the people you want to look like have years of training under their belts (if not decades).



Remember that...

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