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Archive for May, 2012

Ellsworth Epiphany with Wheels I Built 21lb. 2oz

by on May.31, 2012, under Customers Bikes

Newly finished at Adrenaline Bikes.
If you want more information Call and ask for Matthew. 1-800-579-8932

image 300x224 Ellsworth Epiphany with Wheels I Built 21lb. 2oz

Ellsworth Epiphany with Wheels I Built 21lb. 2oz

ellworth 300x224 Ellsworth Epiphany with Wheels I Built 21lb. 2oz

Ellsworth Epiphany with Wheels I Built 21lb. 2oz

ellworth 1 300x224 Ellsworth Epiphany with Wheels I Built 21lb. 2oz

Ellsworth Epiphany with Wheels I Built 21lb. 2oz

ellworth 2 300x224 Ellsworth Epiphany with Wheels I Built 21lb. 2oz

Ellsworth Epiphany with Wheels I Built 21lb. 2oz

ellworth 21 300x224 Ellsworth Epiphany with Wheels I Built 21lb. 2oz

Ellsworth Epiphany with Wheels I Built 21lb. 2oz

ellworth 3 300x224 Ellsworth Epiphany with Wheels I Built 21lb. 2oz

Ellsworth Epiphany with Wheels I Built 21lb. 2oz

 

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Extralite Hubs Podium 26″ Rims Sapin CX Ray Spokes Alloy Nipples 1120gr

by on May.29, 2012, under Wheels I Built for Customers

Newly finished at Adrenaline Bikes.
If you want more information Call and ask for Matt. 1-800-579-8932

IMG 5737 300x225 Extralite Hubs Podium 26 Rims Sapin CX Ray Spokes Alloy Nipples 1120gr

Extralite Hubs Podium 26" Rims Sapin CX Ray Spokes Alloy Nipples 1120gr

IMG 5738 300x225 Extralite Hubs Podium 26 Rims Sapin CX Ray Spokes Alloy Nipples 1120gr

Extralite Hubs Podium 26" Rims Sapin CX Ray Spokes Alloy Nipples 1120gr

IMG 5739 300x225 Extralite Hubs Podium 26 Rims Sapin CX Ray Spokes Alloy Nipples 1120gr

Extralite Hubs Podium 26" Rims Sapin CX Ray Spokes Alloy Nipples 1120gr

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5-28-12 Memorial ride with Francisco and Fabrizio

by on May.28, 2012, under Road Rides

5 28 12 Memorial ride with Francisco 300x187 5 28 12 Memorial ride with Francisco and Fabrizio

5-28-12 Memorial ride with Francisco and Fabrizio

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Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

by on May.25, 2012, under Customers Bikes

Newly finished at Adrenaline Bikes.
If you want more information Call and ask for Matthew. 1-800-579-8932

IMG 5731 300x225 Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

IMG 5732 300x225 Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

IMG 5733 300x225 Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

IMG 5734 300x225 Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

IMG 5735 300x225 Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

IMG 5736 300x225 Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

Moots 2012 Vamoots RSL Titanium Campagnolo Super Record EPS 17lbs 7oz

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Bianchi Oltre Nero Frame 53cm 970gm With Seat Collar

by on May.25, 2012, under Customers Bikes

Newly finished at Adrenaline Bikes.
If you want more information Call and ask for Matthew. 1-800-579-8932

IMG 5728 300x225 Bianchi Oltre Nero Frame 53cm 970gm With Seat Collar

Bianchi Oltre Nero Frame

IMG 5729 300x225 Bianchi Oltre Nero Frame 53cm 970gm With Seat Collar

Bianchi Oltre Nero Frame

IMG 5730 300x225 Bianchi Oltre Nero Frame 53cm 970gm With Seat Collar

Bianchi Oltre Nero Frame

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This is Likely to Cause Muscle Weakness During Your Next Workout

by on May.25, 2012, under Health

By Dr. Mercola

 

A new study examining the difference between lifting heavy weights, as opposed to a lighter load, to the point of muscle failure, has shown that there is no difference in the way your body responds to the weight usedi.

 

Scientists measured both muscle volume and strength gains as part of their experiment.

 

According to the authors:

 

“In accordance with our previous acute measurements of muscle protein synthetic rates a lower load lifted to failure resulted in similar hypertrophy as a heavy load lifted to failure.”

 

This confirms what fitness experts like Dr. Doug McGuff teaches, and what I have personally been doing for some time.

 

The key to increase muscle and improve fitness lies in working your muscle to fatigue, but you don’t need to lift heavy weights to do so.

 

There is a Goldilock’s zone, however, where the weight is heavy enough to bring you to fatigue within a certain amount of repetitions, but not so heavy that you cannot complete the set within a minute or two.

 

Principles of Super-Slow Weight Training

 

Dr. McGuff is a proponent of so-called super-slow weight training, which actually produces many of the same health- and fitness benefits as high-intensity interval training, which is a key aspect of my Peak Fitness program.

 

But instead of using a stationary bike or elliptical machine, you’re lifting weights . These two forms of exercise may at first sound like complete opposites—super-slow versus high-intensity—but the combination of slowing down your lifts and lifting to failure turns it into a high-intensity exercise. Metabolically speaking, both forms are very similar to each other, because you’re producing metabolic byproducts of that fatigue.

 

One such byproduct is lactic acid.

 

Whether you’re doing high-intensity interval training on an elliptical or doing super-slow weight lifting, the lactic acid produced generates a cascade of metabolic adaptations that improve your muscle strength and fitness level.

 

One of the primary differences is that during anaerobic interval training, these metabolic adaptations occur as a side effect of the activity—I’ve previously discussed how these types of exercises help boost and shape muscles throughout your body—but during super-slow weight training, these adaptations are a deliberate part of the goal of the exercise, which is to momentarily bring a given muscle group into deep fatigue in order to increase the strength of that muscle—and to do so within a span of 60 to 120 seconds.

 

How much actual muscle mass you gain depends on your individual expression of certain genes. Your genome governs how large your muscles can become, and how responsive your muscles will be to exercise. However, regardless of how large your muscles become, your body will get stronger as a result of these types of exercises. Some people can be enormously strong without looking like Schwarzenegger, and some who are very muscular might not have great strength.

 

Another adaptation that occurs is the improvement of your glucose storage capability. Regardless of the increase in actual muscle mass, your glucose storage capability will increase, and that is a very important factor for overall health. And, just like high-intensity interval training, super-slow weight training promotes the production of human growth hormone (HGH), aka “the fitness hormone,” which plays an important role in maintaining optimal health, fitness, and longevity. In fact, according to Dr. McGuff you only need 12 minutes of Super-Slow type strength training once a week to achieve the same growth hormone production as you would with Peak Fitness!

 

How to Perform Super-Slow Weight Lifting

 

To summarize, by aggressively working your muscle to fatigue, you stimulate muscular adaptations that improve the metabolic capability of your muscle, which causes it to increase in strength and size.

 

Dr. McGuff recommends using four or five basic compound movements for your exercise set. These exercises can be done using either free weights or machines. The benefit of using a quality machine is that it will allow you to focus your mind on the effort rather than your form. The following five movements are a good place to start:

 

Pull-down (or alternatively chin-up)

Chest press

Compound row (A pulling motion in the horizontal plane)

Overhead press

Leg press

 

Next is a summary of how to perform each exercise. If you’re using the appropriate amount of weight or resistance, you’ll be able to perform four to eight repetitions for each exercise set. When done properly, your workout will take no more than 12 or 15 minutes.

 

Begin by lifting the weight as slowly and gradually as you can. The first inch should take about two seconds. Since you’re depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds.

 

This super-slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle. When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction

Slowly lower the weight back down

Repeat until exhaustion. Once you reach exhaustion, don’t try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it’s not ‘going’ anywhere, for another five seconds or so

Immediately switch to the next exercise for the next target muscle group and repeat the first three steps

 

When Pushing to the Point of Failure is Just Too Much

 

For those of you who feel that pushing yourself to the point of muscle failure is just too much sometimes, there’s another study out that explains that too. In this study, researchers found that the old adage, “it’s all in your head” is true in that, typically, it’s your mind that limits you from pushing to failure, not your bodyii. It’s taken more than a century for scientists to figure this out, and to explain how your brain works in conjunction with your body to ensure that you stop exercising before physical harm develops—a key to overall improvement in your exercise routine.

 

The study, which is aptly titled: “Fatigue is a Brain-Derived Emotion that Regulates the Exercise Behavior to Ensure the Protection of Whole Body Homeostasis,” explains that the fatigue you may experience when exercising vigorously is a mental or emotional regulator mechanism designed to protect your body from excessive harm. It may sound strange, but the explanation they offer is actually quite sensible. The authors write:

 

“An influential book written by A. Mosso in the late nineteenth century proposed that fatigue that “at first sight might appear an imperfection of our body, is on the contrary one of its most marvelous perfections. The fatigue increasing more rapidly than the amount of work done saves us from the injury which lesser sensibility would involve for the organism” so that “muscular fatigue also is at bottom an exhaustion of the nervous system.”

 

It has taken more than a century to confirm Mosso’s idea that both the brain and the muscles alter their function during exercise and that fatigue is predominantly an emotion, part of a complex regulation, the goal of which is to protect the body from harm… [T]he CNS [central nervous system] regulates exercise specifically to insure that each exercise bout terminates whilst homeostasis is retained in all bodily systems.” [Emphasis mine.]

 

Furthermore, the idea that your athletic performance is based purely on your body’s physiological and metabolic responses appears to be false, according to this research, because “subconscious and conscious mental decisions made by winners and losers, in both training and competition, are the ultimate determinants of both fatigue and athletic performance.”

 

The Importance of Recovery

 

The idea that fatigue is an important regulatory function to maintain physical homeostasis makes the advice to make sure you fully recover between workouts even more important. This recently became a great learning experience for me.

 

This is a vital area of exercise and one that obsessive-compulsives like me frequently have problems with. It took me over 40 years to realize that I was working out too hard and needed to integrate more recovery into my exercise program. Obviously this is not a problem for most people that don’t exercise enough but for disciplined overachievers, this is a common misunderstanding.

 

I’d been doing high-intensity Peak Fitness exercises three times a week for about a year along with three one-hour strength training sessions a week when I began feeling fatigued between sessions. After my interview with Dr. McGuff, I realized I was probably pushing myself too hard and not allowing myself enough recovery time.

 

So when should you back down on your exercise?

 

An important piece of information gleaned from Dr. McGuff is that as long as your intensity is high enough, you can cut back on the frequency of the exercise without diminishing the results. In fact, if the intensity is really high, the frequency may need to be reduced, in order to continue improving.

 

“For any interval increase in intensity, there has to be a very disproportionate decrease in frequency for it to continue to be productive,” he explains.

 

For example, as a weak beginner, you can exercise three times a week and not put much stress on your system. But once your strength and endurance improves, each exercise session is placing an increasingly greater amount of stress on your body (as long as you keep pushing yourself to the max). At that point, you would be wise to reduce the frequency of your sessions to give your body enough time to recover in between.

 

According to Dr. McGuff, once you’re fit, you don’t need the frequent spurts of growth hormone production. At that point, recovery takes precedence as being more important, and your recovery period could be anywhere from three to seven days. In fact, he strongly recommends NOT exercising too frequently once you are in fit condition, in order to avoid over-taxing your adrenals.

 

Super-Slow Weight Training Automatically Decreases Risk of Injury

 

Since we’re discussing your body’s innate intelligence to prevent you from injuring yourself, by making you feel fatigued, it’s worth mentioning that super-slow weight training is a much safer form of exercise than regular strength training. The slow movement actively prevents you from accidentally harming your joints or suffering repetitive use injury, as the forces are dramatically reduced.

 

 

 

References:

 

i Journal of Applied Physiology April 19, 2012

ii Frontiers in Physiology April 11, 2012;3:82

This article was brought to you by Dr. Mercola. Founder of the world’s #1 natural health site, he gives you the low-down on cholesterol. Discover why you actually need Cholesterol in this FREE report.
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8 Reasons to Do This Misunderstood Exercise

by on May.25, 2012, under Health

By Dr. Mercola

 

If you’re looking for a powerful way to boost your overall fitness and get some serious results — fast –from your workout routine, look no further than the squat.

 

This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

 

More importantly, although squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core…

 

The Top 8 Benefits of Squats

 

Most of you know that I’m an avid exerciser, and an avid exercise proponent.

 

If you haven’t yet started a regular exercise routine, you can find tips for doing so here.

 

Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must.

 

What makes squats such a fantastic exercise?

 

Builds Muscle in Your Entire Body

 

Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

 

In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

 

So squats can actually help you improve both your upper and lower body strength.

Functional Exercise Makes Real-Life Activities Easier

 

Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.

Burn More Fat

 

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.

Maintain Mobility and Balance

 

Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.

Prevent Injuries

 

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

Boost Your Sports Performance — Jump Higher and Run Faster

 

Whether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability. i Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.

Tone Your Backside, Abs and Entire Body

 

Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.

Help with Waste Removal

 

Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.

 

What’s the Proper Way to Perform a Squat?

 

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.ii In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced.

 

Warm up

Stand with your feet just over shoulder width apart

Keep your back in a neutral position, and keep your knees centered over your feet

Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle

Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)

Breathe in as you lower, breathe out as you return to starting position

 

Adding Squats to Your Comprehensive Fitness Routine

 

Exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. It’s really a phenomenal way to get the most out of your life! After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real life fountain of youth as we will ever find.

 

As with most things in life, a balanced routine works best, so you’ll want to avoid placing too much emphasis on cardio, strength training or any one type of activity. Many public health guidelines still focus primarily on the aerobic component of exercise, but this limited activity can lead to imbalances that may actually prevent optimal health.

 

This is why it’s so important to maintain a well-balanced fitness regimen that includes not just aerobics, but also strength training, stretching, and high-intensity interval training like Peak Fitness. For instance, Darin recommends beginners do 2-3 sets of squats just two or three times a week — do it more than this and you will miss out on important recovery time. As always, as you develop a workout routine that works for you, remember to listen to your body so it can guide you into a path that will provide you with the most efficient and effective benefits.

 

REFERENCES:

 

i Br J Sports Med

ii Med Sci Sports Exerc. 1989 Jun;21(3):299-303.

 

 

Source: Last Stop Fat Loss

Source: LiveStrong.com November 18, 2009

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How Nature Makes Us Healthier

by on May.25, 2012, under Health

Think the weather only affects your commute to work each day? Think again—it totally helps boost your mood and can make you healthier. Here’s how:

 

Sunlight helps with sleeplessness. Getting even ten minutes of sunlight in the morning can help rev up melatonin, so your body knows when to transition between day and night.

Rain helps ease stress. Maybe it means you’ll curl up with a good book (or your Kindle) and chill out, but it also means that the air will be cleansed, providing “purified oxygen to increase alertness and ease sinus pain.”

A walk in the park helps boost your memory and focus your attention. Experts are not sure why or how this happens, but Australian researchers found that the smell of freshly mowed grass enhances the memory and the stress-response areas of the brain.

 

Source: Woman’s World

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Omega-3 May Reduce Risk of Alzheimer’s Disease

by on May.24, 2012, under Health

May 23, 2012

 

Consumption of omega-3-rich foods could reduce the risk of Alzheimer’s disease by lowering levels of plasma beta-amyloid, according to new research.

 

The new study, published in the journal Neurology, suggests that consumption of foods that contain high levels of omega-3 fatty acids may be associated with lower blood levels of the protein, which has been implicated in the onset of Alzheimer’s disease and memory problems.

 

Led by Dr. Nikolaos Scarmeas of Columbia University Medical Center in New York, the research team noted that previous research has shown “increasing evidence” that diet could play an important role “in preventing or delaying the onset of Alzheimer’s disease.”

 

Scarmeas revealed that consumption of one additional gram of omega-3 per day—above the average omega-3 consumed by people in the study—was associated with 20% to 30% lower blood beta-amyloid levels.

 

“We found that higher dietary omega-3 polyunsaturated fatty acid intake was associated with lower plasma beta-amyloid42 level, suggesting that the potential beneficial effects of omega-3 PUFA intake on Alzheimer’s disease and cognitive function in the literature might be at least partly explained by an amyloid-beta-related mechanism.”

 

Scarmeas noted that while it is not easy to measure levels of beta-amyloid deposits in the brain, “it is relatively easy to measure the levels of beta-amyloid in the blood, which, to a certain degree, relates to the level in the brain.”

 

The researchers examined the blood plasma levels of 1,219 people aged over 65 in a cross-sectional study that aimed to examine the association between dietary intake of nutrients and plasma levels of beta-amyloid. All participants were free of dementia and provided information about their diet for an average of 1.2 years before blood was tested for beta-amyloid levels.

 

Scarmeas and his team looked specifically at 10 nutrients, including saturated fatty acids, omega-3 and omega-6 polyunsaturated fatty acids, mono-unsaturated fatty acid, vitamin E, vitamin C, beta-carotene, vitamin B-12, folate and vitamin D.

 

The study found participants with very high omega-3 intake had low beta-amyloid levels—with levels of beta-amyloid falling by between 20% and 30% for those people who consumed more than one additional gram of omega-3 per day (compared to the average consumption of omega-3).

 

Scarmeas said further research should aim to determine whether omega-3—or other nutrients—relate to spinal fluid or brain beta-amyloid levels, or levels of other Alzheimer’s disease-related proteins.

 

Neurology; Published online ahead of print.

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What Are The Top 10 Healthy Foods?

by on May.23, 2012, under Health

Imagine a selection of foods that were delicious, nutritious and good for you – i.e. they reduced your risk of developing diseases. According to several different surveys and sources in North America and Western Europe, the following ten foods are generally considered to be the most healthy.

1) Apples

Apples are an excellent source of antioxidants, which combat free radicals, damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.

Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans. Tests on fruit flies found that polyphenols also help them to preserve their ability to walk, climb and move about.

Another study found that adult females who regularly ate apples had a 13% to 22% lower risk of developing heart disease.

512px Fuji apple What Are The Top 10 Healthy Foods?
“An apple a day keeps the doctor away” is not just an old expression that rhymes

A recent article on the health benefits of apples:
“An Apple A Day Keeps The Grim Reaper Away”

2) Almonds

Almonds are rich in nutrients, including iron, calcium, vitamin E, fiber, riboflavin, and magnesium. A scientific review published in Nutrition Reviews last year found that almonds as a food may help maintain healthy cholesterol levels. The authors wrote:

“The message that almonds, in and of themselves, are a heart-healthy snack should be emphasized to consumers. Moreover, when almonds are incorporated into a healthy, balanced diet, the benefits are even greater.”

The fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain why it helps maintain healthy cholesterol levels. Almonds also have the highest fiber content of any tree nut.

512px Sa almonds What Are The Top 10 Healthy Foods?
Almonds have more fiber than any other tree nut

A recent article on the health benefits of almonds:
“Research Review Suggests Almonds Contain Nutrients That Provide Cardioprotective Effects”

3) Broccoli

Broccoli is rich in fiber, folate, potassium, calcium and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains beta-carotene, an antioxidant, as well as vitamin C.

512px Broccoli and cross section edit What Are The Top 10 Healthy Foods?
Boiling broccoli for too long can destroy much of its vital nutrients

If the enzyme myrosinase is not destroyed during cooking, broccoli can also reduce the risk of developing cancer. The best way to cook broccoli and to preserve the myrosinase is to steam the vegetable lightly – if it is overcooked, and the vegetable’s beneficial effects can be seriously undermined, researchers from the University of Illinois wrote in the peer-reviewed journal Nutrition and Cancer.

The researchers said that adding broccoli to a meal can often double its anticancer properties.

Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, overcooking can destroy most of the benefits.

Broccoli powder does not contain myrosinase.

A recent article on the health benefits of broccoli:
“Lightly Steamed Broccoli Has Powerful Anticancer Enzyme Myrosinase”

4) Blueberries

Blueberries are rich in phytonutrients, antioxidants and fiber.

According to a study carried out at Harvard Medical School, elderly people who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared to other people of their age who do not. (Link to article)

Blueberries were found in another study carried out by scientists at Texas Woman’s University, to help in curbing obesity. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis). (Link to article)

512px Blueberries Littleisland What Are The Top 10 Healthy Foods?
Blueberries may help in controlling body weight

Regular blueberry consumption can reduce the risk of suffering from hypertension (high blood pressure) by 10%, because of the berry’s bioactive compounds, anthocyanins, scientists from East Anglia University, England, and Harvard University, USA reported in the American Journal of Nutrition. (Link to article)

Blueberry consumption has also been associated with a lower risk of artery hardening, and/or intestinal diseases. The fruit has also been linked to stronger bones in animal studies.

5) Oily fish

Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies. These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system. Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.

Oily fish also contain vitamins A and D.

Scientists at UCLA’s Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements. (Link to article)

512px Sardin from sardegna 1 What Are The Top 10 Healthy Foods?
Oily fish are rich in omega-3 fatty acids

The following benefits linked to fish oils or fish oil supplements have been reported online in Medical News Today:

 

 

 

 

6) Leafy green vegetables

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2. Researchers from Leicester University, England, said that the impact of dark green vegetables on human health should be investigated further, after they gathered data from six studies.

Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

 What Are The Top 10 Healthy Foods?
Boiling spinach can significantly reduce its levels of good nutrients.

7) Sweet potatoes

Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).

The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.

 What Are The Top 10 Healthy Foods?
Sweet potato roots are rich in fiber and several important nutrients

8) Wheat germ

Wheat germ is the part of wheat that germinates to grow into a plant – the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out.

Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids.

Wheat germ is also a good source of fiber.

9) Avocados

Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight – this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.

512px Alpukat What Are The Top 10 Healthy Foods?
Weight-for-weight, avocadoes have 35% more potassium than bananas.

Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E.

Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.

Studies have shown that regular avocado consumption lowers blood cholesterol levels.

Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension.

Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.

An article on avocados and oral cancer prevention:
“Avocados May Help Prevent Oral Cancer, OSU Study Shows”)

10) Oatmeal

Oatmeal is meal made from rolled or ground oats, or porridge made from ground or rolled oats. In the United Kingdom and the Republic of Ireland, the term “porridge” or “porridge oats” are common terms for the breakfast cereal that is usually cooked.

Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.

Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal’s soluble fiber content. When findings were published in the 1980s, an “oat bran craze” spread across the USA and Western Europe. The oats craze dropped off in the 1990s.

In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.

Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.

Oatmeal porridge is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.

512px Oatmeal What Are The Top 10 Healthy Foods?
Coarse or steel-cut oats contain more fiber than instant varieties.

What Are The Top 10 Healthy Foods?
Written by Christian Nordqvist
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today


References:
Sources: National Health Service, USDA (United States Department of Agriculture), Mayo Clinic, Livestrong.com


Citations:

Please use one of the following formats to cite this article in your essay, paper or report:

MLA

Christian Nordqvist. “What Are The Top 10 Healthy Foods?.” Medical News Today. MediLexicon, Intl., 10 May. 2012. Web.
23 May. 2012. <http://www.medicalnewstoday.com/articles/245259.php>

APA

Christian Nordqvist. (2012, May 10). “What Are The Top 10 Healthy Foods?.” Medical News Today. Retrieved from
http://www.medicalnewstoday.com/articles/245259.php.
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