Cutting back on salt and hitting the gym are fine ways to drop your blood pressure (BP). But here's another: Drink grape juice.

When hypertensive men in an 8-week study drank a couple of servings of Concord grape juice each day, they enjoyed a significant drop in their blood pressure compared with the placebo-sipping group. Now that's something to make your heart sing!

Get Juiced!
The study participants drank two 16-ounce servings of the juice daily. But keep in mind that grape juice calories will add up, so don't drink too much without kicking out another calorie source. Researchers applaud the polyphenols in both grape juice and purple grapes for the blood-pressure-lowering benefit. It's thought that these compounds trigger the production of nitric oxide, a chemical that dilates blood vessels, which in turn helps lower the pressure inside them.

Do More to Drop It
The polyphenols in grapes, grape juice, and red wine may quell inflammation and hinder platelet production as well -- two additional good-for-your-heart benefits. But to really make a significant ding in your BP, you need to adopt some sturdier pressure-easing habits other than sipping grapes:

• Ease up on the salt.
• Think thin. If you are overweight or obese, your blood pressure is likely to creep up.
• Keep it friendly. Nurturing friendships can do wonders for your blood pressure.
• Walk it out. A foot-minded lifestyle is great for your heart and your arteries.
  

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Still Taking "Muscle-Building" Supplements?

So, here we go again. Three dietary supplement companies in New Jersey are facing charges that they failed to keep rats away from their products and included unlabeled allergens in whey protein powders sold around the world.

The U.S. Food and Drug Administration announced on July 10 that it and the U.S. Department of Justice were seeking a court order to close the manufacturing facilities of American Sports Nutrition Inc., Quality Formulation Laboratories, Inc. and Sports Nutrition International Inc. All three companies operate factories located in Patterson, New Jersey.  Here's the Official FDA announcement.

So are you still wasting your time AND money buying crap that promises to have you build 20 pounds of muscle in two weeks?!!  Hey, I was there.  I couldn't wait to take the latest and greatest supplement.  Arnold, look out!  Unfortunately I didn't gain a damn thing other than an emptier wallet.

The NO NONSENSE TRUTH is - 90% of bodybuilding supplements DON'T WORK!!

I’m going to share with you a video from the Bigger, Faster, Stronger documentary where you’re going to discover that most supplements cost LESS than three dollars to produce.

Want to know their dirty little secrets?

Watch this video to find out how they are getting away with blatantly lying to you and robbing you out of your hard earned money.

As you're going to see, most supplement companies just don't care about you. If there is anything you get from reading this article, it is the message that YOU DON'T NEED to waste your money on useless and potentially damaging and dangerous supplements ever again.

Learn how to eat, train and recover properly, and you won't even think about supplements.



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Fruit That Rivals Blueberries!

We all know that when it comes to antioxidents, blueberries are topping the list.  Well now there's a fruit that gives bluberries a run for their money. 

Stone fruits -- specifically, certain varieties of plums and peaches -- may have antioxidant levels on par with those of the nutrient-packed berries.

That's particularly good news in these tough economic times, because stone fruits tend to be much less expensive than antioxidant-superstar blueberries. A recent study showed that red-fleshed plums and red-fleshed peaches generally contained equal-to-blueberry levels of phenolics and anthocyanins, two major disease-fighting antioxidants. (Yellow and white peaches and nectarines, on the other hand, did not quite match up.) Ask your grocer about antioxidant-rich red-flesh plum and peach varieties next time you're shopping.

Antioxidants in certain peach and plum varieties also inhibited a certain type of breast cancer cell in a lab setting, and certain varieties of plums, peaches, and nectarines reduced LDL (bad cholesterol) oxidation, too.


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Chamomile Tea

All those holiday leftovers and New Year’s party plates can do a real number on your blood sugar. But here’s a drink that may help fix that: chamomile tea.

There just might be something in chamomile that not only helps keep blood sugar stable but also guards against the damage high blood sugar can do.

A Floral Phenomenon
The flower-infused brew is already credited with a catchall of remedy powers -- easing anxiety, menstrual cramps, insomnia, and skin problems. The newest potential benefit of chamomile was uncovered during animal research. Extracts of chamomile helped steady blood sugar and also guarded against enzymes involved in diabetes complications. More studies are needed to see if chamomile tea does the same for blood sugar in humans. But we already know that drinking tea is one of the best health habits around -- so it won’t hurt if you’re drinking chamomile ahead of the curve.


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Four Simple Breakfast Rules

Four simple rules could turn your breakfast into a cravings crusher, pound shedder, and mood booster.

It’s all about timing and balance, according to Dr. Kathleen DesMaisons, author of Potatoes, Not Prozac.

Here are DesMaisons’s four simple rules for using breakfast to counterbalance the biochemical mechanisms behind sugar cravings, obesity, and depression.

1. Do it daily. Your goal is to make it a daily, automatic habit. The reward? You can kiss late-day low blood sugar and sugary snack cravings goodbye -- permanently. 
2. Do it sooner rather than later. For the best results, eat breakfast within an hour or so of waking up -- even if you’re not hungry. Morning-time low blood sugar produces a brain chemical designed to mask hunger pangs -- but can cause sugar cravings later in the day.
3. Make it complex. We’re talking complex carbohydrates here (whole-grain cereals, steel-cut oats, high-fiber fruits, etc.) The fiber keeps blood sugar on an even keel and helps you feel full longer.
4. Power it with protein. Protein slows digestion, helps prevent spikes and dips in blood sugar, and can even give you a dose of depression-fighting tryptophan. DesMaisons recommends that you get a third of your daily protein at breakfast.

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Resveratrol Is A Powerful Anti-aging Nutrient

Resveratrol is in the news again. In a study¹ released earlier this week, researchers reported that resveratrol, a natural compound found in red wine (and red grapes), may protect the heart against effects of the aging process. In this study, mice were given supplemental resveratrol starting at the midportion of their life until old age. 
                                                
According to Dr. Tomas Prolla, a University of Wisconsin professor of genetics who helped lead the study, researchers found that resveratrol supplemented to these mice blocked a decline in heart function typically associated with aging. This is a very exciting study! Resveratrol appears to be one of the most powerful anti-aging nutrients ever discovered. Whether it extends lifespan in humans is yet to be proven, but studies published in the medical literature regarding red wine and humans indicate that health benefits are very likely for both resveratrol and red wine polyphenols.

Also, just to give you some idea as to how hot resveratrol is, last April, Glaxo-Smith-Kline announced that it would pay $720 million to buy Sirtris Pharmaceuticals, a company that develops drugs mimicking the effects of resveratrol.

In a study² recently presented at the Experimental Biology Meeting in San Diego, California, researchers from Tufts University and Boston University reported that a double serving of light cranberry juice could potentially increase arterial blood flow. During a preliminary study, a group of patients with known coronary artery disease were given double servings of light cranberry juice. Over the next several hours, it was noted that there was improvement of blood flow through the arteries of the heart.

Last week, during the American Aging Society Annual Scientific Meeting in Boulder, Colorado, another very interesting study³ was introduced. In this study, twelve adults with early memory decline drank a total of 15 to 21 ounces of either grape juice or placebo daily divided among meals for a total of twelve weeks. Those individuals who drank the grape juice showed significant improvement in list learning and trends suggested improved short term retention and spatial memory.

Another noteworthy item that has recently appeared in the nutrition news. A leading psychologist, Dr. Adrien Raine, speaking at the Brazilian Congress of Brain, Behavior and Emotions, indicated that omega-3 fatty acids have been shown to improve brain function and reduce violent behavior. He suggested that increasing fish consumption or taking omega-3 supplements could curb aggressive behavior.

Dr. Raine cited a series of medical trials in the last several years. For example, in one study from 2002, 231 young Englishman given nutritional supplements containing omega-3 fatty acids for at two weeks demonstrated an associated 35% reduction in offenses after five months⁴. Although he indicates that the effective dose of omega-3 to prevent anti-social conduct or criminal relapse is unknown, about 1 gram a day of omega-3 or two to three meals of fish a week might be needed.

Resveratrol continues to be a superstar nutrient. The take home to this news is that red wine, cranberry juice and dark grape juice all offer excellent health benefits. Unfortunately, there are negatives with juices because of the high sugar content and some people cannot drink wine because of liver and/or alcohol issues.

1. Weindruch R and Prolla T, et al, (University of Wisconsin-Madison), Substance In Red Wine, Resveratrol, Found To Keep Hearts Young, ScienceDaily, June 4, 2008, Retrieved.

2. Milbury PE, Vita JA, Finnerty KA, Holbrook M, Palmisano J, Hamburg NM and. Blumberg JB, Anthocyanin Bioavailability from Acute Cranberry Juice Consumption and Evidence of Effects on Endothelial Function in Patients with Coronary Artery Disease, The FASEB Journal, 2008; 22:460.5

3. Shukitt-Hale B, Carey A, Simon L, Mark DA and Joseph JA, Effects of Concord grape juice on cognitive and motor deficits in aging, Nutrition, 2006. 22(3):295-302.

4. Gesch CB, Hammond SM, Hampson SE, Eves A and Crowder MJ, Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners. Randomised, placebo-controlled trial, British Journal of Psychiatry, 2002 July;181:22-8.


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Super Veggies (courtesy of RealAge.com)

Not all veggies are created equal. Sure, they’re all good for you, but some -- five in particular -- are extra good, with antioxidant levels that are out of this world! Toss a handful of these superstar veggies into a salad bowl and you'll instantly up your defenses against everything from wrinkles to heart disease. Just season with some olive oil, vinegar, and a few of the herbs and spices below and you'll punch up the antioxidant power even more. Health food doesn't get any easier!

Five Superstar Veggies
Artichokes
Radishes
Broccoli
Red chicory
Leeks

Seven Stellar Seasonings
Sage
Rosemary
Marjoram
Thyme
Tarragon
Cumin
Ginger
Garlic

The Very Best Veggie
Of the 27 vegetables that scientists have studied, the almighty artichoke, rich in both fiber and folate, leads the antioxidant pack. Look for plump but compact globelike artichokes with thick, green, fresh-looking scales.

The Runners-Up
You’ll find radishes, broccoli, and even luscious leeks at most supermarkets. But what about red chicory? An Italian salad favorite with an oddly appealing bitter taste, red chicory is also called radicchio. It’s becoming more widely available, so keep an eye out for its purpley-red leaves. Once you get it home, try mixing it with romaine.

High-Powered Herbs and Spices
Sage, rosemary, and thyme . . . when Simon and Garfunkel made them famous, nobody knew these herbs had disease-fighting powers -- but they do. And cumin, a spice used heavily in Indian food, is even more impressive, as is ginger. Truth: All of these seasonings can boost the healthfulness and flavor factor of any salad (soups, too).


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Tips for controlling hunger, improving energy, and losing more fat?

Try eating foods that require a lot of energy to process and digest. Many
foods fit the bill of "high-energy" foods, such as celery, carrots, and
apples - just to name a few.

By having just a small portion of these types of foods right before your
meal, you'll be able to stabilize blood sugar, control your hunger, and stay
in control to avoid over-eating or making unwise choices.

Here's how it works...

BREAKFAST:
* Eat a 1/2 apple 15 minutes prior to your first meal.
* Then eat a healthy breakfast that contains, a natural starchy carb, like
oatmeal.
* And finally, include a protein source, such as a small protein shake.

...You'll find that you'll eat less, and your cravings for sugar will be
diminished. The pectin in the apple peel will help your blood sugar
stabilize and you'll be less hungry throughout the day and have more energy.

LUNCH:
* Eat a raw carrot (or several baby carrots) immediately before lunch.
* Then, eat a healthy lunch: a small portion of a natural starchy carb, such
as black beans or brown rice, some veggies, such as a salad, and a lean
protein, such as chicken, tofu, or fish.

...Contrary to popular belief, carrots should not be feared! Yes, they're
high on the glycemic index, but they're filling and low in calories.

You see, veggies in general are perfect for fat loss because they:
1.) are very low in calories, yet high in fiber so quite filling...
2.) are loaded with vitamins and minerals and other very beneficial
nutrients, and...
3.) have very few adverse effects on blood sugar levels.

DINNER:
* Eat 1-2 raw celery sticks prior to dinner.
* Then, eat a healthy dinner of a lean protein source with lots of veggies.
* Chicken salad, shrimp fajitas, or lean steak kabobs all work well.

Following these three easy steps can cause radical changes in your body's
ability to cleanse itself, burn more fat, stay energized, and prevent you
from overeating at each meal - guaranteed!


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Healthy Eating Tips   

       *   Eat 5-6 times per day.
      
       *  Keep a daily food journal (for at least your first training program week). Be honest and be sure
          to mark down every piece of food that you eat. This will help you understand your eating habits
          and identify areas where you can improve. After keeping a journal for awhile, you will learn how
          much food you need (or don't need!) to stay within your recommended daily consumption. Then
          you probably won't need to keep your journal any longer.  

      *  Always use cooking spray instead of butter or oil when frying.  

      *  You can exclude butter from most recipes that call for it (e.g. packaged pasta dishes, mashed
           potatoes, etc.) 

      *  Use skim milk in recipes that call for milk and when eating it with fruits or cereals.    

      *  Don't think of any food as being bad. Foods are neither bad nor good. It's not necessary to
          completely eliminate a food from your diet (especially one of your favorites). You'll be better off
          by just eating it in moderation. 

      *  Always use at least 93% lean beef when cooking. 

      *  After browning ground beef, soak up excess grease with paper towel. This will help remove
        additional fat.

       *  Choose all lean cuts of meats and trim any fat off of them.

     *  Always choose skinless breasts of chicken over other varieties.

      *  Stay away from Trans Fatty Acids

     *  Avoid anything with High Fructose Corn Syrup

  
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Nutrition Bars

First, I recommend that you visit http://www.consumerlabs.com or http://www.supplementwatch.com for their recommendations. While nutrition bars are a better alternative to fast food they should not be included as a staple of your nutrition regime. Most bars have you compromise optimum nutrition, and are far less effective than a meal replacement shake or a whole food balanced meal. Take the time to read the labels because you do not want these nutrition bars to sabotage your entire training process.

Today bars are soft, chewy, and come in a variety of flavors. In order to keep their bars low in carbohydrates; many companies are turning to sugar alcohol as a substitute, for conventional carbohydrates. Check for ingredients that end in “ol” like sorbitol, xanithol, or glycerol because most likely they will be sugar alcohol. Glycerol is the form of sugar alcohol most commonly used today. Glycerol is the chemical backbone to which one, two, or three fatty acids are attached to create fat. Triglycerides are stored in fat cells and in skeletal muscle fibers. To be used for energy, a triglyceride must be broken down to its basic unit: one molecule of glycerol and three molecules of free fatty acids. Glycerol helps keep the water within the bar thus keeping it chewable and soft. Glycerol has no amine group therefore it cannot be classified as a protein. It has no fatty acids so it cannot be classified as fat. The FDA classifies glycerol as a carbohydrate. Unlike carbohydrates, which have 4 cal/gm, glycerol has 4.32 cal/gm. Unfortunately, many companies do not count alcohol when figuring nutrient breakdowns, and can thus keep their carbohydrate readings low. Now that we know how the carbohydrate ratio stays so low, how do these companies keep their nutrition bars tasting like candy bars? 

Check one of your favorite candy bars and you are likely to find that the grams of fat are similar to that of your favorite nutrition bar. The manufacturers of these nutrition bars propose that the fat in their bars is “better” for you. Though many bars do add essential fatty acid mixtures, or use canola oil, the other fat generally comes from cocoa butter, cotton seed oil, fractionated vegetable oils, fractionated palm oil, hydrogenated oils, etc. The bottom line is that conventional fat has the propensity to be stores as bodyfat because it has the same molecular structure as bodyfat. These ingredients are not the most conducive to building lean body mass. The big selling point to these bars is their purported high protein content. We will now examine the source of this protein. 

Most nutrition bars do have protein for sure, but how good is the quality? Once again the issue of cost effectiveness comes into play. The bars may contain hydrolyzed whey protein, whey protein isolate, caseinates, whey protein concentrates, soy protein isolates, hydrolyzed protein, and occasionally egg or beef protein. Most proteins get hard as the bars age so manufacturers use hydrolyzed collagen because it is inexpensive and does not taste bad. Unfortunately it is not a high quality protein. Unless you're getting mainly whey protein concentrate or isolate and some type of caseinate. Your nutrition bar is going to have protein but coupled with the other ingredients it is not conducive to building a lean body.


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How much protein does the body actually use from one meal?