Green Tea’s Health Benefits

Coming from a family with an asian background that also consume a large quantity of different teas, green tea happens to be one of my favorites. Green Tea also has many great health benefits. Green tea has many beneficial properties in the words of Christopher Ochner PhD, courtesy of http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea, he states that “It’s the healthiest thing i can think of to drink”. Drinking green tea in my opinion is one of the single greatest things you can ingest to benefit your body. Obviously green tea isn’t a miracle cure, that can solve all health issues, for that you need to take care of your body with a good diet and exercise, as well as be aware of your genes, and family history, but green tea sure can help make a healthy lifestyle easier to maintain. The most beneficial thing gained from the consumption of green tea is the fact that green tea contains catechins, which are very important antioxidants. These antioxidants help with fighting of cell damage. Due to the fact that it isn’t filtered very much before it is consumed, allowing for more catechins to be present in the tea. Green tea has also been proven to lower cholesterol, as well as improve blood flow. Green tea helps with many things from high blood pressure, too depleting the risks of congestive heart failure. Not only does green tea help with keeping your heart healthy, it also helps to keep your brain functioning healthily too. Green tea helps to improve memory functions in the brain, as well as block the formation of plaque linked to alzheimers. Blood sugar stability is another benefit, greatly complementing those of people who have diabetes, as green tea can help in the maintaining of healthy blood sugar levels. Green tea can also help aid in weight loss, as it contains an active ingredient called EGCG. Green tea is a healthy alternative to sugar filled drinks like soda. It is said that if you were to substitute 1 to 2 cups of green tea a day for a year you would save yourself from consuming about 50,ooo calories. Thats nearly 15 pounds taken off of you just by substituting a couple of sugary drinks for healthy beneficial green tea. Not only does green tea have physical health benefits, it also has mentally benefits too. Green tea has been know to help with relaxation. Green tea contains a natural chemical called theanine. theanine is said to have calming properties.

Fibers Role in Aiding Weight Loss

Obviously many other aspects of exercise, as well as nutrition, and your food consumption play major parts in aiding weight loss, but so does fiber, and I believe that it has a very crucial role. When you eat, as well as the composition of what you eat is very important to your occurring results. Fiber is a very important aspect of weight loss. Fiber allows for your body to become fuller. Fibrous foods also take longer to chew and break down before being swallowed tricking the mind into think you are fuller that you necessarily are in reality. stated on http://www.webmd.com/diet/fiber-health-benefits-11/fiber-weight-control  Barbara Rolls, PhD, author of The Volumetrics Eating Plan states, “If you choose high-fiber, water-rich foods — such as broth-based vegetable soups, salads, fruits, and vegetables — instead of foods without fiber and water, you can eat the same weight of food but feel full on fewer calories.”. like stated earlier fibrous food like carrots, apples, celery, etc. take exceptionally longer to eat, and the sensation of chewing a fibrous food such as an apple can help to stimulate some of your sense to trick you into feeling fuller. The longer you chew, the more saliva you produce, as well as how much stomach fluids you produce, filling the stomach more, making you less hungry, more quickly. Many people who have lost exceptional weight, have done so by eating fiber, mostly importantly fiber filled breakfasts. High fiber cereals are a very good breakfast choice as it will fill you up quit a bit, and more importantly keeping you full until lunch, keeping you from snacking to much throughout the day and keeping you from consuming many unneeded calories. Most women should get about 25 grams of fiber a day, and as for men its recommended that they should get about 38 grams per day. Many people do not meat this recommended value when not dieting, and many other get even less fiber when dieting. A high fiber diet is more beneficially than anything else. There are not really anyways that high fiber can really not benefit you. Both soluble and insoluble varieties of fiber can be found in many different foods such as fruits, vegetables, whole grains, legumes, and nuts. more fiber can be consumed and aid weight loss through simple tasks such as cutting back on drinking fruit juices which can be loaded with many extra calories, and sugar, but less fiber, and instead just simply eat a whole fruit.

Side Effects to Overtraining

Overtraining is something that creates many problems in a lot of sports. Overtraining usually leads to bad injuries, and or affected performance, and can cause problems with athletes confidence work ethic, and many more aspects tied into performance, attitude, and confidence. Serious injury, and damage can be done to the body through overtraining. Increased intensity, and prolonged workouts not to make them sound negative, can be very beneficial toward the performance, confidence, and most importantly the health of an athlete, but it must be done right, and the athlete must be given a break from the strenuous workouts every once and a while to avoid risks of overtraining. Believe me I think working out is one of the greatest thing to ensure that you can know that you look as good as you feel, but I think an important thing to keep in mind is that too much of a good thing isn’t necessarily beneficial to you, or in this case your body. Muscle, and body fatigue is an issue associated with overtraining, as it breaks down the body too much for it to handle at a time. Working out as we all know is the body breaking down muscles to be rebuilt better and stronger, but too much of that can lead to more serious issues. when training strenuously, the body must be properly taken care of, by the consumption of good calories, the base of a good diet to ensure that the body is rebuilt as quickly as possible. If the body is not receiving as many calories as it is burning it can leave to energy deficiency or sluggishness, faint feelings, and inability to continue workouts. Excessive training can increase you resting heart rate, as well as unexplained weight loss, and decreased appetite. It can also lead to dehydration, particularly making you increasingly thirsty at night time. If you become dehydrated your body can possibly resort to lack of perspiration due to another approach taken by your body to regulate fluids throughout your body. Fitness and exercise are very essential tools to living a healthy lifestyle but you must regulate it to make sure that overtraining doesn’t occurs. Overtraining is a serious matter, and effects many people, especially athletes everyday and ultimately it is worse for you than not exercising as it can increase risk of injury as well as many of physical and mental aspects of life.

Top Nutritional Supplements for athletes

People, especially athletes who don’t really pay to much attention to their diets usually have the same train of thought. They all think that if they take the right supplements that their diet and or exercises doesn’t matter. Its actually the other way around the better your diet and workout plans are the less supplements you will need, but if you do choose to use supplements they while have a greater effect in these situations. if you are someone who chooses to take supplements, you need to make sure that you are making good decisions. The best nutritional supplements an athletic person can take coming from http://www.crossfitinvictus.com/blog/top-7-supplements-for-athletes/ are fish oils, or omega 3 fatty acids, vitamin B, magnesium, vitamin , and Coenzyme Q10 (CoQ10). These are some great nutritional supplements to add into your diet if you are looking to get that extra bit out of your diet, and exercise.  Fish oil, or omega 3 fatty acids, are a very good addition as they help to improve cardiovascular health and functions, as well as improve lipid function, improve brain functions, and mental acuity. Omega 3’s also serve as a strong anti inflammatory. It is recommended that athletes, or other active people should take about 2-3 servings of 3,000 mgs of fish oil a day, and try to build it up to about 6,000 mgs 2-3 times a day. B vitamins can help to give you more energy, and mood, and also helps in the bodies detoxification that it needs post workout. As the body repairs the muscles in your body the levels of B vitamins are used and become depleted. This is why supplements like extra B vitamins are important, as they can help to keep B vitamin levels healthy for those of you who are very active individuals, or involved in any athletics whatsoever. When looking to get B vitamins look for  vitamins with Riboflavin-5’-Phosphate (B-2), methylcobalamin (B-12), Pyridoxal-5’-Phosphate (B-6), and Benfotiamine (B-1). These are easily absorbed, and beneficial, but stay away from any of the B Vitamins in the hydrochloride (HCL) form form as it is cheap and unabsorbable by your body. B vitamins should be taken in the morning because of the B12 effect causing you to have more energy and stay awake throughout the day. Another very beneficial vitamin/supplement to take would be vitamin D. Vitamin D is more of a hormone rather than a supplement or a vitamin. Vitamin D is absorbed through sunlight, but no one, and i really do mean NO one goes outside enough to receive the recommended amount of vitamin D,c(about 25,000 iu/a day), so taking vitamin D supplements are a really great idea. The recommended levels of vitamin D are about 35, but for active people and  athletes a healthy vitamin D level should be around 75-90. Vitamin D also helps in improving bone density, reducing inflammation, reduces chances of colon, and breast cancer, helps fight off infection, virus, as well as other pathogens, improving upper respiratory health, helps to allow the brain to release melatonin which helps us fall asleep easier, and improves mood. Vitamin D is most effective and helpful if taken at night, about an hour before bed. As we all no protein is a valuable supplement. mostly used for meal replacement healthy shakes, and to help muscle recover faster allowing for mass muscle gains through physical activities such as weight lifting, and other vigorous exercise. Protein should be taken within 10 minutes of a workout,as it will help reduce stress hormones released by the body at these times.Protein is something that can easily be overdone. the suggested servings of protein are about 20-30 grams of protein per hour. 20-30 grams of protein per hour is about the most that a body can digest. Too much protein can lead to large amounts of acidity throughout the body. Proteins also help in the repairing of tissue, and reducing soreness throughout muscles. Vitamin C. CoQ10 a very important antioxidants known as ubiquinone antioxidants, which are only found within cells, and help to trigger the mitochondrias to create ATP, as well as helping to get rid of lactic acid and other wastes, while also being very heart healthy. Fatty acids help your heart to run as it should. in the past there have been events were athletes, mostly distance runners have collapsed, and even died due to a lack of CoQ10 running through their bodies, and ultimately not having enough getting to their hearts. Anyone involved in strenuous training should definitely take CoQ10, as you are probably very deficient in CoQ10. CoQ10 should not be taken at the same time as the consumption of fish oils, or other omega 3 because it will slow the absorption of both supplements. The recommended dosage of CoQ10 is about 100-200mgs a day. Higher doses of CoQ10 can be used to help heal or conceal hypertension, and certain heart arrhythmias. Athletes should try to raise their dosage of CoQ10 as you come close to events , as it will help to improve endurance, performance, etc. CoQ10 should be taken after workouts but not before bed time, and should not be mixed with fish oils, or any other oil based supplements.

The Importance of Carbs for Athletes

Carbs are the driving force behind an athletes peak performance, and the most important nutrient gained from an athletes diet. Carbohydrates we all know as breads, pastas, grains etc. are usually frowned upon in  the eyes of many people today, but carbs play a very major role in the amount of energy, if consumed in well portioned quantities as well as with other nutritious components can make or break an athlete. your meals as an athlete are very important, especially during season do to the many benefits that putting good nutrients in your body will do including boosting the amount of energy you have and giving you enough energy, and calories to burn while competing, practicing, or any other aspects that may come in play over the course of an athletic season or year. in a recent article by Iñigo San Millán, PhD, http://home.trainingpeaks.com/blog/article/the-importance-of-carbohydrates-and-glycogen-for-a he states that over the past fifty years science has proven that a well maintained intake of carbohydrates is crucial in maintaining performance. He also states that some of the greatest athletes in the world, the Kenyan runners, have a diet that adds up to 76.5% carbs, and even 20% of their daily amount of sugar. Many low carb diets lead to excessive fatigue as well as low performance rates and success. The benefit of carbs are that they are broken down and converted to energy easier than fats, or proteins. Not only are carbs an extremely important component to a person diet but they are also essential in the bodies development, fertilization, immunity, digestion and absorption, etc. Carbs are so important for a diet that they can almost simultaneously alter the entire performance of all bodily systems. They are especially important for those with an active lifestyle. The greatest food that are packed with good carbs that can lead to quickly stored energies http://www.active.com/a3_articles/6520afe1-0df5-4baa-bb62-62959409cfa2/1?page=2 are Sweet potatoes, or yams, wild rice, oats, bananas, and chick peas. These food are very beneficial to an athlete who must consume good carbs in order to perform at their best. Sweet potatoes, or yams yield about 27 grams of carbohydrates, 4 in which are loaded with fiber per every one cup. Oats not only help with being heart healthy, but hold magnesium as well which helps with nerve and muscle function as well as being packed with 27 grams per every 1/2 cup. Wild rice has a total of 6 grams of carbs per serving, and 3 grams of fiber, as well as having 35 less calories than brown rice. Bananas, known for there great deal of potassium, as well as containing prebiotics that help absorb other nutrients, as well as keeping healthy stomach bacteria’s at good levels. Finally chickpeas, give off a generous 22 grams of carbs, along with 6 grams of fiber, and 7 grams of protein.

Performance Nutrition

I recently sat in on a performance nutrition talk done by Matthew R. Doyle a MS, and LAT from the University of Iowa Sports Medicine and he talked about how to optimize your performance via your nutrition, what you put in and what you put out, when and what you should consume to get the results you ultimately want. His presentation really intrigued me mostly because for years i have had to focus so much on what i consume and how it will either affect me for better or for worse, and this really helped me to understand in greater detail the importance of clean eating and fueling the “machine” with what it needs to process and function the way its supposed to.  He greatly emphasized the point, “Maximize your potential” he talked about how you could do this simply by just organizing a good food plan, that allows you to realize and achieve what you are capable of. He stressed making goals and trying your hardest to achieve them. This presentation was not only a talk on nutrition, but in a way it was a influential and motivational presentation, sharing what a good clean diet can hep you accomplish. Not only does a clean diet help with just your over all health, it helps propel you through your workouts, and helps you to gain all that you could from that workout. Clean eating helps in not only fueling your workouts but also in the recovery process coming shortly after the workout.Dedication and discipline have a huge affect on how successful you are in anything you do, and that involves your ability to commit to a healthy lifestyle, and really get yourself ready to perform in anything you do whether its a workout, or a performance in anything athletic event, to figures of everyday life including focusing on work, concentrating on projects, being able to focus  on important daily tasks, making sure you fuel your body with foods that will replenish you will greatly help you in any of these situations. Another point that he stressed that i feel was very influential was creating an edge for yourself, and a big part of that is being mindful and making sure you feel good about what you consume. He states that the average athletic male should intake 2400-3200 kcal, and the average women should intake 2000-2400 kcals. I really enjoyed Matt’s presentation, and all of the points that he stressed. I loved his attitude about nutrition, and how he talked about how simply just eating healthy can incorporate maximum gain in all things you do.

Tashkent 2014

The US men’s national Freestyle team did not do as I expected of them to at the Tashkent World Championships held in Tashkent Uzbekistan. The men’ freestyle team consisting of Tony Ramos at 56 kilos, Jimmy Kennedy at 61 kilos, Brent Metcalf at 65 kilos, Nick Marable at 70 kilos, 2012 Olympic champ Jordan Burroughs at 74 kilos, Ed Ruth at 86, 2012 Olympic champ Jake Varner. The US team did not start off particularly well as Tony Ramos was beaten out in the first round by Bekhbayar Erdenebat of Mongolia followed by Marable who made it to the quarterfinals through winning his first two matches but ended up being eliminated in the quarters by Ali Shabanau of Belarus. After Marable was Ed Ruth at 86 kilos, who won his first match to clinch his spot in the round of 32 but lost to Mohammadhossein Mohammadian of Iran Leaving the US with no medals so far. Thankfully the big man Tervel Dlagnev strung together a great series going three and one on the day with his only loss occurring in the quarterfinals to Taha Akgul of Turkey but he ultimately pulled through and earned bronze, earning the first US medal in freestyle on the first day. The second day was not quit as disappointing, but to say the least did not leave me happy. The second day was no doubt filled with more of the US’s top performers, that being our two 2012 Olympic champs Jordan Burroughs, and Jake Varner. Starting off at 61 kilos with Jimmy Kennedy who won his first, but was beat out in the round of 32 to Andrei Perpelita of Maldova. Next Brent Metcalf beat his opponent Yun-Seok Lee of Korea, but fell to Mustafa Kaya of Turkey. That leaves us to the two Olympic gold medalist who also hit turbulence in a disastrous two days of freestyle. Burroughs Tweaked his knee in the first match against Augusto Midana of Guinea Bisau but continued to wrestle later losing in the semis to Tsargush of Russia ending Burroughs’ 18-0 streak, which later he came back to triumph in his 3rd place match. Although this week for the men’s freestyle national team did not turn out as i expected or desired i believe that this young and quit frankly very talented team, especially two time world and one time Olympic champ Jordan Burroughs learned that not everything turns out how you expect, but never is there room for excuses to be made and that is shown thru Burroughs’ interview with Flo Wrestling. https://www.youtube.com/watch?v=j1IkOiybaoE