BENEFITS OF GARLIC - AND MAINTAINING CHOLESTROL

GARLIC

Garlic’s medicinal properties have been heralded for hundreds of years. The ancient Egyptians claimed that garlic enhanced physical strength, while the ancient Greeks used it as a laxative. Meanwhile, its effectiveness as a topical antibiotic earned it the nickname “Russian penicillin.”

Thanks to garlic’s shape and distinctive aroma, it has inherited another, less complementary nickname — the stinking rose. But it is this “stink” that gives garlic many of its healing properties.

Of garlic’s 33 sulfur compounds, 17 amino acids, antioxidants, and multiple vitamins and minerals, most researchers believe a substance called allicin is the key ingredient. And it is this allicin that gives garlic its distinct aroma.

To see if this stinking rose could help reduce LDL oxidation, researchers recruited nine volunteers to test the effects of two different types of garlic (raw versus aged garlic extract) against alpha-tocopherol, a type of vitamin E that has been proven to reduce oxidation. The divided them into three groups of three people each.

Each group took all three treatments for a week, with a weeklong break between treatments. This means that group one took raw garlic for a week, then had a week “washout” break. They then took alpha-tocopherol for a week, followed by a washout week. Finally, they took aged garlic extract for a week. The other groups rotated their treatments in a similar fashion.

All three groups took the following dosages of garlic and alpha-tocopherol with their evening meal:

• 6 grams of raw garlic daily (about 15 mg of allicin), crushed then eaten raw, to ensure maximum amount of allicin consumption
• 2.4 grams aged garlic extract (provides zero allicin and about 1.2 mg of S-allylcysteine) per day
• 800 mg alpha-tocopherol a day

At the end of the testing period, researchers found that alpha-tocopherol produced the greatest resistance to LDL oxidation as compared to aged garlic extract and raw garlic. And aged garlic extract provided better oxidation protection than raw garlic.

Because aged garlic extract does not contain allicin, researchers credited the antioxidant S-allylcysteine with its protective quality. This makes sense, as the alpha-tocopherol is a potent antioxidant and was significantly more effective at reducing oxidation than either garlic form.

Based on this, researchers concluded that while it is generally accepted that antioxidants can increase resistance to LDL oxidation, the relationship between LDL oxidation and atherosclerosis (clogged arteries) is less defined.

Therefore, “If antioxidants are found to be anti-atherogenic, the combined antioxidant and serum cholesterol-lowering action of [aged garlic extract] may make it useful in reducing the progression of atherosclerosis in people.”

VIA Peakhealth

GO BANANAS -

BANANA

Thought to be native to South-East Asia, the banana is one of the oldest known fruits. There are hundreds of types of bananas, but in Australia the most common varieties are the cavendish and the lady finger.

High in natural fruit sugars, vitamins B6 and C, and potassium, this fat-free fruit is a great high-energy snack due to its glycemic index 

Storing

Store at room temperature out of direct sunlight. Keep bananas away from avocados, apples and other fruits that release ethylene gas, which accelerates ripening.

Cooking

Bananas are usually eaten raw, but they can also be fried and served with ice-cream, or mashed and added to cakes. Great with cream, maple syrup, honey, cinnamon, chocolate and yoghurt.

They are normally the base for many Smoothies. Check out Smoothies section in this blog to find some great and easy to make Healthy Banana Smoothies

HEALTHY BANANA STRAWBERRY SMOOTHIE

INGREDIENTS

• 1 large banana
• 1/2 cup frozen mixed berries
• 2 teaspoons wheatgerm
• 1/2 cup low-fat milk
• 1/2 cup low-fat strawberry yoghurt
• 2 teaspoons honey

INSTRUCTIONS

Place banana, berries, wheatgerm, milk, yoghurt and honey in a blender and blend untill smooth. 

COCONUT BANANA SMOOTHIE - EASY TO MAKE

• INGREDIENTS                                                     

  

  • 2 ripe chopped bananas

  • 1 cup coconut milk

  • 1 cup milk

  • 3-4 scoops vanilla ice-cream

  • 2 teaspoons honey (optional)

    
    
    

  • INSTRUCTIONS   Place bananas, coconut milk, milk, vanilla ice-cream honey in a blender or food processor and blend until smooth. Serve immediately.
    
    From Taste.com.au

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Four Ways to Get Over the Walls That Hinder Destiny

What happens when you hit a brick wall going 60 miles per hour? Your car ends up in pieces, you end up battered and bruised, and it hurts.

How can you pick yourself back up when you've hit a wall?

Peter was going top speed with Jesus, ministering at every opportunity, dining with the Master and learning new things every day. Jesus even lifted him up to be one of the chosen three, one of Jesus' closest friends.

Then, right when Peter thought everything was going great, Jesus was arrested.

First, Peter tried fighting back-but Jesus told him not to. Instead, Peter followed from a distance, ready to run to Jesus' aid if the opportunity arose-but then the weirdest thing happened. People offered him an opportunity to speak up, and every time, he denied his calling in order to save his own skin. Peter denied he even knew Jesus. Peter truly hit a wall.

Peter's wall was two parts:

1.    Jesus didn't do what Peter expected. Jesus died.

2.    Peter didn't act the way he expected himself to. Peter failed to support his friend.

Have you ever hit that kind of a wall? God doesn't do what you expected, life doesn't turn out like you thought it would or, even worse, you don't act the way you thought you would.

Peter not only survived smashing into the brick wall, but just a short time later he came back strong, standing up and being the person God called him to be.

Coming Back Strong

Let's look at Peter's recovery and see what we can learn.

1.    Get some time alone. After Jesus rose from the dead, the angel told the women, "Go tell the disciples and Peter ... " It appears Peter was not with the others. He got away by himself-probably to lick his wounds and beat himself up for a while. Time alone is important. Just like time in the hospital after a real accident, time alone will help your brain adjust to your new reality and rest from the shock.

2.    Forgive God. It feels like we should never need to forgive God-He is God, after all, right? Yet when He doesn't act like we think He should, we hold it in, afraid to let Him know we are disappointed and hurt. A real relationship is one where you can admit your hurt, your frustration and your anger. Let God know what you are thinking!

David and Jeremiah are particularly good at this. They wrote what we call laments - prayers that say, "God, You said You'd do this, or this is who You are, but this is my reality - they don't match. I need you to show up!"

As long as you keep it bottled up, you aren't able to let God fix the problem. Instead, talk to Him and let Him know your heart. Yes, God does know what is going on in your heart, but you need to say it.

Remember the last time you had a real fight with a loved one? Not the kind where you yell it out and get over it, but the kind where you get mad and then keep up appearances? That is what our fights with God look like. We pretend everything is all right, waiting for the anger to go away. God wants something more. He wants your heart. He wants you to share your anger, pain and frustration with Him. Then wait. He will meet you there.

3.    Let God restore you. One day, while Peter was busy at his old job, fishing, Jesus showed up on the seashore. What a delight! Peter jumped into the water and raced for Jesus. By this time, Peter understood that Jesus' death wasn't the end. Yet Peter needed Jesus to help him go deeper. Later, after breakfast, the real work happened: Jesus took Peter for a walk. In ways we don't fully understand, Jesus restored Peter to Himself. Peter had to forgive himself, and in the midst of that walk, the pain and anguish of failure fell away. Peter became again the person he was created to be.

4.    Wait for new direction. When you hit a brick wall going 60 miles an hour, you have some questions. Was that wall an obstacle you need to get around? Was it caused by something you did wrong? Does that brick wall mean God is taking you in a new direction? All these questions will be answered in time. The important thing for you to do is to let the Healer do His work. Even if you ran into the wall because you were running from God, He put that wall there, and He will help you find what comes next.

A few weeks later, Peter was in the upper room when the Holy Spirit fell. Jerusalem was full that day. Many of the people who just 50 days before had cried, "Crucify Him," were back for another festival. When the 120 in the upper room spilled out into the street, a crowd formed.

This time, when the people in the crowd noticed something was different about Peter, he didn't shy away, hoping not to be noticed. The same man who had denied his calling 50 days earlier got up and preached the sermon of his life. Peter preached with power, knowledge and conviction. He stood in anointing of the Holy Spirit and proclaimed the saving power of Jesus to all who would listen. Three thousand people came to know Jesus through the power of the Holy Spirit and the voice of one who knew the devastation of hitting a brick wall and finding God's restoration.

God knows where you are. If you've hit a brick wall, it is because God is at work and He has great things for you. Take time to heal, tell God how you feel, let Him restore you and wait for new direction. It will be worth it!

Kim Martinez

www.deepimprints.com

Body Fat for Men and Women - Easy to Calculate - Pictorial Representation

Body Fat Percentage Basics

To best understand the descriptions in this article and how the pictures were chosen, here are some basic body fat percentage terms and concepts that are helpful to learn:

Body Fat Percentage – is the amount of body fat (lb, or kg) divided by total body weight listed as a percentage. For example, a 180lb man with 30lb of body fat has a body fat percentage of 16% (30/180).

Body Fat Distribution – We all have different body fat distributions, or how fat is distributed across our body. For example, some women may have very little body fat on their abs, but a lot on their thighs and triceps, while others will have the opposite. Same thing goes with men, but most men carry fat in their stomachs. I tried my best to show pictures that highlighted the stomach region for men and the hips/thighs/stomach region for women.

Body Shape -Similar to body fat distribution is we all have different body shapes, so two different body shapes may have the same body fat percentage even if they don’t look like it. A classic example is a skinny runway model may have the same body fat percentage as a fit, athletic women.

Age – The pictures in this post assume ages of around 25-35 years old. Most body fat measurement devices will reflect higher body fat levels as the age increases. For example, a 20 year old man and a 50 year old man may have the same subcutaneous body fat measurement (fat under the skin), but the 20 year old may be 15% and the 50 year old will be at 20%. As we age, fat around the organs (visceral) and within muscle (intramuscular) tends to increase and most formulas take this into account.

Muscle Striations – As an individual becomes more defined, the actual muscle can be seen more clearly, which looks like thin rods, referred to as striations.

Vascularity – This is the appearance of veins in different areas of the body as body fat decreases.

Body Fat Pictures Of Men

Body Fat Picture Descriptions Of Men

Body Fat Percentage Men 3-4%

Bodybuilders can drop as low as 3-4% body fat when preparing for bodybuilding competitions. This body fat level is characterized by extreme vascularity, so that veins are visible over just about every muscle in the body. There is clear separation between muscles, and striations visible on almost every muscle. The buttocks (I’ll spare you a back picture) even has striations, some vascularity, with little fat. If your buttocks doesn’t have any body fat, you’ve got VERY low body fat! Essential fat for a man is around 2%, which is the basic amount of fat a man needs for the body to function (fat protects internal organs in the chest and abdomen).

Body Fat Percentage Men 6-7%

Approximately 6-7% body fat for a man is a bit less extreme than competition bodybuilders, but it’s still hovering at a level that is not sustainable for most men. Around this level, or slightly less, the face becomes gaunt, and your family starts worrying about you. This 6-7% body fat level, which is achieved by many male fitness models when doing photoshoots, is characterized by muscle definition in all muscles and clear vascularity in most muscles including arms, legs, and even abs. Vascularity over the abs muscle is a sign of very low body fat. Clear separation of muscles as well.

Body Fat Percentage Men 10-12%

This is a sustainable level for most men where you should be able to see your abs, but they will likely not be as defined as a man in the 6-7% body fat range. This body fat range is the classic beach body look that most men want and many women love. While not very defined, there is separation between muscles, some muscle striations potentially in the shoulders, or arms, but striations are not showing on every muscle. Vascularity is typically limited to the arms, with a little possibly on the legs.

Body Fat Percentage Men 15%

The 15% body fat level is usually within the “lean and fit” category in most body fat percentage charts. The outlines of muscle can be seen, but there is no clear separation between them. Vascularity is usually a bit more limited as are muscle striations, which are typically covered by a thin layer of fat. The overall shape is still there, which can create an aesthetic appearance despite less muscle definition.

Body Fat Percentage Men 20%

Separation between muscles starts to blur, almost no vascularity, or striations can be seen, typically there is a small stomach pouch of fat, the look is “soft” but not very round. Most guys I come across in NYC are within the 20-25% body fat range. Other parts of the country, or world, that range may be skewed higher or lower. A 5’11”man who weighs 180lb and has 145lb of lean body mass (the average) will have 20% body fat.

Body Fat Percentage Men 25%

There is little to no separation of muscles, no vascularity, or muscle striations, waist begins to increase quite substantially with a waist to hip ratio as high as 0.9 (waist circumference/hip circumference). So a 5’10” man may have a 36+ inch waist. This man may have a little neck fat, but may not look like he has 25% body fat in normal clothing. Over 25% body fat for a man is considered obese, and over a 40 inch waist is considered abdominal obesity.

Body Fat Percentage Men 30%

There is more fat all around the body at the 30% level including waist, back, thighs, and calves. The waist looks larger relative to the hips, and the stomach will likely be protruding over the waist noticeably. There is no muscle separation.

Body Fat Percentage Men 35%

As men get heavier and heavier gaining more fat, most of the fat is funneled right in the stomach. The 35% level is characterized by more significant protrusion of stomach fat over the waist. This is the beer gut kind of look. Waist circumferences can be 40+ inches for a man with 35% body fat.

Body Fat Percentage Men 40%

Similar to the 35% level, even more fat accumulates in the stomach and waist region, so that waist sizes can approach 45 inches, or more. At this level, basic every day activities like walking up stairs, or bending over to pick something up becomes increasingly difficult. This body fat level is approaching morbidly obese, which is characterized by a BMI over 35. To put it in better perspective, a 5’11” man who weighs 270lb and has 160lb of lean body mass has 40% body fat.

Body Fat Pictures Of Women

Body Fat Picture Descriptions Of Women

Body Fat Percentage Women 10-12%

This is an extremely low body fat level typically attained by female bodybuilders. Essential fat for women is round 8-10% compared to 2% for men. Why the difference? Women have more fat in breast tissue and the area surrounding the uterus. This level of body fat is not considered safe, or healthy for women who will be unable to menstruate. Striations of muscle, separation between muscles, clear vascularity are all noticeable at this level. The women in the photo is likely at the higher end of the range at 12% body fat because she is not too vascular.

Body Fat Percentage Women 15-17%

This is still considered a very low body fat for women, which is similar to the 6-7% body fat for range men. Many bikini and fitness models will reach this body fat level and some may not be able to menstruate. Muscle definition in the abs, legs, arms, and shoulders is apparent, there is some vascularity and some separation between muscles. Hips, buttocks, and thighs generally have a little less shape because of the low body fat.

Body Fat Percentage Women 20-22%

This is body fat percentage is usually in the “fit” category of most body fat charts and is typical of many female athletes. Some definition in the abs is apparent, there is body fat on the arms and legs, but it’s not too pronounced. There is minimal, but some separation between muscles.

Body Fat Percentage Women 25%

This is on the low end of what’s average for most women and is characterized by a shape that is neither too slim, nor overweight. Curves in the hips are usually more apparent along with more fat in the buttocks and thighs. A 5’4” women who weighs 130lb and has 97lb of lean body mass has 25% body fat.

Body Fat Percentage Women 30%

While most men have fat funnel into their stomachs, as the body fat of most women (but certainly not all) increases, this fat tends to accumulate in the hips, buttocks, and thighs. At 30% body fat, the hips, thighs, and buttocks are more pronounced and round. This is considered the high end of average for women in many body fat charts.

Body Fat Percentage Women 35%

The hips become even wider at this level of body fat and the face and neck will appear rounder and more full. Hip circumference can start approaching 40+ inches and waist circumference of 32+ inches. Some belly fat may start protruding over the waist as well.

Body Fat Percentage Women 40%

The hips and thighs grow larger so that hip circumference can reach 42+ inches, waist of 35 inches, and thighs over 25 inches.

Body Fat Percentage Women 45%

The skin may begin to lose its smooth appearance as more and more fat accumulates. Hip Circumference can may reach 45 inches+ and waist circumference 35+ inches. The hips may become noticeably wider than the shoulders.

Body Fat Percentage Women 50%

The will likely look like it has dimples more fat accumulates. Hip Circumference can may reach 45+ inches and waist circumference 40+ inches and thighs above 30+ inches. The hips will likely be noticeably wider than the shoulders. To put it in better perspective, a 5’4” women who weighs 200lb and has 100lb of lean body mass has 50% body fat.

via MarcPerry/BuiltLean

How to Lose Fat First to Build Muscle ?

Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously. If you don’t count calories, then it’s highly improbable. In order to gain muscle, our bodies need to be in an anabolic state, which is fed by an ample amount of protein, carbs, and calories. If you are attempting to build muscle, it is expected that you will add some fat. This is keenly understood by fitness models and bodybuilders who “bulk up” with both muscle and some fat during the off-season when attempting to build muscle.

Now let’s say you are 5’10” and 185lb with 15% body fat. You end up putting on 12lb of weight, with 6lb being muscle and 6lb being fat. Your new body fat is 18%, which is dangerously close to the 20% level you definitely don’t want. If you do get up to 20% body fat, you will need to lose around 20lb of pure fat without losing muscle to get down to a lean 10% body fat, which is when you’ll have the killer beach body.

I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. Following this line of thinking, most guys can have a seriously awesome physique if they just lose enough fat without losing muscle to get lean. Easier said than done of course, but it’s a lot easier than building muscle and a much faster way to get a beach body.

If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first.

Lose Fat First Reason #2: You Look Bigger When You Are Lean

If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles.

For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements. If you have body fat over your shoulders, they will appear flat with little roundness. The more round your shoulders and the leaner they are, the more striking the shape will be. When you can see the actual muscle and it’s shape, it creates an illusion that they are bigger than they actually are. A chiseled physique generally will look bigger, fuller, and more impressive than a soft physique of a similar size.

In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb. When I went to the gym, people thought I was 190-200lb. Interestingly, I have the same amount of muscle as a guy who is 200lb with 22% body fat.

Why is this important if you are trying to build muscle? Well you may find when you lean out that you already have the muscle mass you want, you just couldn’t see it before.

Lose Fat First Reason #3: You Will Know How Much Bigger You Want To Get

Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has? Do you really have any idea of what those 10-15lb will look like on you assuming you answered “yes” to the previous question?

I’m not a big fan of using weight when it comes to building a certain amount of muscle. It’s useless unless you are an athlete and your sport such as football demands it.

The better way is to measure your body parts to see if there are any major areas of improvement. You may find for example that most of your body parts are at a solid level for your height, the only issue is that your chest measurement is a measly 38 inches. Now you know for sure that you can seriously improve your chest and back thickness. Trying to trust the mirror, or even photos is notoriously difficult.

You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger. That change in muscle may only translate into a few pounds max. The idea is that you may not need to put on nearly as much muscle weight as you think you do.

via MarcPerry/Builtlean