AaronShelley.com - The TRAINER'S Trainer

Category: Tips

Top Ten Food Additives to Avoid

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17th July




It might be common knowledge to you that most processed foods are not ideal for our health. These foods are often laden with artificial chemicals which can cause all sorts of havoc to our body. Typically these food additives are not easy to identify, as they are hidden under a variety of names and codes and usually in very small font.


Even when additives are derived from plant sources they can still be harmful. As Mike Adams says from ‘Hungry For Change’: “Stay away from anything that is an unnatural and highly concentrated chemical from a plant that should be consumed in its full spectrum bioavailable nutrient complexity. That’s the way nature delivers food – as a nutrient complex not as one isolated nutrient”.


Unbelievably there are over 300 chemicals used in processed foods today and statistics show that the average American household spends about …

NEW GRILLING STUDY: Why Marinating Meat is Good for You

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15th July

Rub your grub: Marinating red meat could make it healthier, suggests a new report from the MD Anderson Cancer at the University of Texas.

As you brown your beef using high-temperature cooking methods like grilling, the amino acids and sugars in your meat combine to form chemicals called heterocyclic amines, or HCAs, explains Clare McKindley, R.D., L.D., a clinical dietitian at MD Anderson. The concern: Some research suggests that HCAs may contribute to the formation of some cancers. However, the researchers say that using the right marinade on your meat may help prevent HCAs from ever forming in the first place.

Before I get to that, a couple of points to remember: Only animal studies have linked HCAs to cancer. And even if they’re harmful in humans, no one knows the amount of intake that might pose a risk. (We do know that moderation is …


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7th May

LAW #1: Lean People Don’t Diet:


What? Of course lean people diet! They’re just magically better at denying themselves than the rest of us are, right?


No. In reality, studies show that the number one predictor of future weight gain is being on a diet right now. Part of the reason is that restricting calories reduces strength, bone density, and muscle mass—and muscle is your body’s number-one calorie burner. So by dieting, you’re actually setting yourself up to gain more weight than ever. And a recent study in the journal Psychosomatic Medicine showed that tracking your diet in a food journal can actually boost your stress levels, which in turn increases your level of a hormone called cortisol, and cortisol is linked to—you guessed it—weight gain.


LAW #2: Lean People Don’t Go Fat-Free:


A European study tracked nearly 90,000 people for several years and discovered that …

Are egg yolks healthy?

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21st April

This is a confusing one. Egg yolks are known primarily for their high cholesterol content. But the medical research community has learned that dietary cholesterol is a different measure than blood level of cholesterol, which is associated with increased risk of heart attack and stroke.

One recent study echoes the growing research, showing that egg consumption had no effect on the overall blood cholesterol levels of 115 healthy adults. What’s more,another recent study found some evidence that eating whole eggs increases HDL — the heart-protective, “good” cholesterol.

“There are much bigger problems in the American diet than cholesterol,” says Drew Ramsey, M.D. an assistant clinical professor of Psychiatry at Columbia University College of Physicians & Surgeons, who studies the connection between lifestyle behaviors like diet and psychological health. “There’s not data to suggest that it should be at the top of people’s worries about food choices. Everyone’s …

Do You Have “Hidden” Fat?

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1st April

It’s hiding deep inside you, and it might just lead to a broken leg. The bones in people with high levels of fat around their organs—called visceral fat—are weaker and more flexible than those in people with the same body mass index but less hidden fat,a new study finds.

Harvard Medical School researchers measured the visceral fat, muscle mass, and bone strength of 35 men using CT scans. The men with the highest levels of hidden fat also had the weakest bones.

Unlike regular fat cells, visceral fat secretes messenger chemicals that signal your bones to break themselves down—and to forget about rebuilding, says lead study author Miriam Bredella, M.D., of Harvard Medical School. (Visceral fat also increases your heart disease risk. Click here to learn how to avoid The Skinny Man’s Heart Threat.)

The scary part: Visceral fat is hard to spot, and skinny-looking …

Nutrition 101: Good eating for good health

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19th March

Turn on your TV, open a newspaper, or boot up your computer and you’re bound to get some confusing news about diet and health. Don’t let it drive you to distraction—or to the donut shop. Instead, remember four key facts:

What you eat affects your appearance, your energy and comfort, and—above all—your health.

America is on the wrong track. Two out of every three of us are overweight or obese. Diabetes and high blood pressure are on the rise. Heart attacks, strokes, and cancer are distressingly common. Many factors contribute to these complex problems, but the basic reasons are simple: we eat too much, we choose the wrong foods, and we don’t get enough exercise.

Scientists know what diet is best for health (see below). The fine print has changed and is likely to change some more, but the key facts are …

Are there energy-boosting foods?

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14th March

Given that food is fuel, it’s only natural to wonder if certain types of food deliver energy more efficiently than others. Beyond the importance of eating a healthy diet that includes plenty of fruits and vegetables, whole grains, and healthful sources of fat and protein, there’s relatively little scientific information about the effects of specific foods on a person’s energy level. However, certain foods can give you more energy under specific circumstances.

Because muscles burn carbohydrates first, tests of physical endurance require a steady supply. Sugar is a simple carbohydrate, which means that it’s digested and absorbed into the blood quickly. When you eat a candy bar or some other sugary food, your blood sugar shoots up. Your pancreas responds by flooding your bloodstream with large amounts of insulin, the hormone that carries blood sugar (glucose) into the cells. You feel …

8 Simplest Diet Fixes Ever!

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11th March

The Internal Revenue Service is known as the most hated government institution in America. But the cringe-worthy tax season and its enforcers may not be as loathed as the world of nutrition.

Turns out, 52 percent of Americans find doing their own taxes simpler than picking healthy meals, according to the 2012 Food & Health Survey commissioned by the International Food Information Council Foundation.

OK, we know eating healthy doesn’t require you to come to the correct number on line 74a. But calorie counts, food labels, and grams of protein, fat, carbs, and fiber don’t make it a cinch. (If it was that easy, everyone’s abs would be featured in the Best 2013 Summer Bodies.) Here are 8 quick, easy, healthy-eating strategies. Keeping a slim waistline will never be so simple.

1. Downsize Your Tableware (and Portions)
We tend to be satisfied based on …

Are You Getting Enough Potassium?

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2nd March

Potassium is an important mineral whose importance is often overlooked. However, it plays a huge role in optimal functioning of the heart, metabolism, muscles and the nervous system. Potassium also plays a role in maintaining fluid and electrolyte balance in body cells. Getting too little potassium is rare when one consumes a balanced diet, but certain medications and conditions can prohibit potassium absorption. Too little potassium can cause salt sensitivity and high blood pressure. The average adult should consume an estimated 3,500 milligrams of potassium per day; however, that number varies for pregnant or nursing mothers, children and those with certain health conditions. In fact, people who suffer from reduced kidney function or renal failure may not be able to process extra potassium, leading to hyperkalemia, or too much potassium. Medications such as diuretics, steroids and laxatives all can cause …

15 Easy Ways to Speed Up Your Metabolism

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27th February

Even before you start exercising, you can use plenty of tricks to eliminate visceral fat, improve your flab-burning metabolic process, and start losing weight fast.


Don’t Diet!

The Men’s Health Diet isn’t about eating less, it’s about eating more—more nutrition-dense food, to crowd out the empty calories and keep you full all day. That’s important, because restricting food will kill your metabolism. It makes your body think, “I’m starving here!” And your body responds by slowing your metabolic rate in order to hold on to existing energy stores. What’s worse, if the food shortage (meaning your crash diet) continues, you’ll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. 

Go to Bed Earlier

A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more …

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