Superfood Series

Camu Camu Berries: The Ultimate Vitamin C

 

Camu camu is a tropical fruit that is similar to a cherry. It grows deep in the Amazon rainforests. It is known to be extremely high in a potent form of Vitamin C and phytochemicals. This fruit has been used for many things including; antioxidant, anti-inflammatory, astringent and many others.

Because camu camu fruit is so high in Vitamin C, it tends to be very sour. Being rich in flavanoids, it is a very powerful antioxidant. It also contains several amino acids and B vitamins giving it a variety of health benefits. It has not been widely studied, but those who are investigating this rare fruit are finding beneficial health properties far beyond those of just vitamin C.

The vitamin C in camu camu is more absorbable by the body because it is plant based over synthetic vitamin C tablets. Until recently, this fruit has not been widely known in the United States; however it is very popular in Asia.. This fruit contains 50 times the vitamin C than oranges. Due to the high levels of Vitamin C, it is thought to be very beneficial to oral and gum health. Other properties make it helpful to the eyes and the skin. People who use this fruit have found many other health benefits including; anti-depressant, anti-inflammatory, hair tonic and anti-viral.

The substances in camu camu have not been widely studied and researchers are unsure of why, but this fruit shows amazing potential to balance brain chemistry and moods. It is suspected that the high Vitamin C content may provide the brain proper nourishment, but the theory is not yet proven. It is thought to increase serotonin levels. Some suspect the high amount of B Vitamins may also play a role. One thing that is known is that proper levels of Vitamin C are needed to support a healthy nervous system. This fruit provides far more vitamin C than oranges. Adequate levels of vitamin C can support better memory, less depression and anxiety and also sharper vision. Some users claim that after using this fruit for extended periods of time they require less synthetic anti-depressant medications.

The indigenous people of South America have found that one benefit from using camu camu is that it is a powerful anti-viral. People suffering from Herpes Simplex and Epstein-Barr viruses have had decreased flare ups while using the fruit. They claim it can also lessen the severity of Shingles (Varicella Virus). These viruses can flare over and over in periods of stress. High vitamin C intake helps the body deal with stressful periods, therefore reducing flare-ups of Herpes viruses.

Camu camu also has powerful anti-inflammatory properties and other substances that can help the body repair joint, cartilage, ligament and tendon damage by supporting collagen production. This makes the fruit a helpful joint supplement. People in the rainforests use a tonic made from the fruit to promote healthy hair. It is said to restore shine, strength and vitality to hair. It can repair split ends and give hair a silky texture.

 

Superfood Series

Acai Berries: The Antioxidant Powerhouse

 

 

Harvested in the rainforests of Brazil, açaí tastes like a vibrant blend of berries and chocolate. This particular berry is no larger than a blueberry but for its small size, it packs a powerful punch.  In fact, the açaí berry is part of the grape family. Açaí superfood contains antioxidant, proteins, xanthones, amino acids, fiber, and omega fats to include three, six, and nine.  Along with these nutrients, the açaí berry also provides various essential minerals, which includes potassium, iron, phytonutrients, and calcium.  The body needs these nutrients to function and considering they all come from one tiny berry, it is easy to see the benefit of the açaí berry.

 

Although açaí has an abundant amount of essential fatty acids, fiber and amino acids, it is best known for it's powerful antioxidant and anthocyanin (pigment containing antioxidant) content. ORAC (oxygen radical absorption capacity) is the standard used to measure antioxidant content. açaí comes in with an ORAC value of 102,700! That is 10 times more antioxidants than red grapes or other berries and 10-30 times more anthocyanins than red wine without the alcohol toxins. 

 

The fatty acid content in açaí resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.



Leucine for Recovery and Promotion of the Anabolic State

 

 

Leucine is one of the three amino acids referred to as a branched chain amino acid or BCAA. Leucine is of great importance when it comes to recovery and the promotion of protein synthesis. In fact, leucine has a 10 fold greater impact on protein synthesis than any other amino acid. How does leucine accomplish this? Primarily via activation of mTOR which acts as a sensor within the muscle cell. When leucine concentrations are low, this signals to mTOR that there are not enough amino acids in the tissue to synthesize new skeletal muscle. However, when leucine levels are high mTOR phosphorylates a binding protein called 4E-BP1 inactivating it. This allows initiation factors to go to work stimulating translation and protein synthesis. In addition, mTOR also activates a ribosomal subunit called S6 which increases the synthesis of factors required for protein synthesis. So not only does leucine promote the process of protein synthesis it also increases the tools or factors required for protein synthesis. Much of the effects from leucine are thought to be due to two different metabolites of leucine referred to as β-Hydroxy-β-methylbutyrate (HMB) and Alfa-Hydroxy-isocaproic acid (HICA). HMB is thought to serve mostly as a promoter of protein synthesis and inhibitor of proteolysis, where as HICA has more evidence for delaying muscle soreness and promoting recovery. Some have stated that it would require 20 times the amount of leucine to get the same effects seen with supplementation of HMB and HICA. However, we are yet to know complete pathways for all the effects seen with leucine. Ideally supplementation with a combination of these would be most beneficial. Recommended doses of each are stated below.

 

Leucine 3-5 grams three times daily

Norton LE, et al. Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. Journal of Nutrition 2006, 136:2. http://jn.nutrition.org/content/136/2/533S.full.pdf+html

 

HMB 38mg/kg/day

Wilson JM, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). JISSN 2013, 10:6. http://www.jissn.com/content/pdf/1550-2783-10-6.pdf

 

HICA 500mg three times daily

Mero AA, et al. Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes. JISSN 2010, 7:1. http://www.jissn.com/content/pdf/1550-2783-7-1.pdf

The Anabolic Window For Muscle Growth

To gain the most muscle growth from your workouts, you need to know how to eat before and after each and every training session. In fact, the hour before training and the 3 hours after training will play a critical role in your success or failure at building muscle. This "anabolic window" is the most productive window of time for nutritional enhancement. Most people don't reach their goals for one reason: they don't know how to eat to maximize muscle growth. And the fastest way to start packing on muscle mass and increasing strength is to take advantage of the anabolic window of opportunity before and after weight training. There are many reasons your meals an hour before training and up to 3 hours after will have a great impact on fat loss, muscle growth, and recovery.

1. First, you can reduce the effects of muscle tissue breakdown by providing your body with aminos about a half hour before training. The combo of amino acids and glutamine from this protein source can help provide the muscles with the nutrients it needs, so it doesn't have to get them from breaking down muscle tissue. A concentrated BCAA supplement works well here to minimize fluids and keep it light while still providing the aminos the muscle will need.

Warriors Warehouse Recommends: Metabolic Nutrition Tri Pep, Gaspari Aminolast, Finaflex BCAA/SAAs

2. Second, if you fail to provide your body with the nutrients it needs after training, it attacks muscle tissue in order to get these nutrients. It's called catabolism, the opposite of anabolism (muscle building). Also, intense training depletes energy and nutrients that are stored in the muscles, which is why you want to replace these nutrients right after training. Your muscles are like sponges after training and will take in more nutrients after a workout than any other time. Now, the nutrients you want after a workout are those that will help trigger muscle growth. When you eat the right kinds of foods after intense training, your body is in a prime state to release muscle building hormones like testosterone, insulin, growth hormone, and cortisol. High blood insulin levels increase protein synthesis in your muscles by up to 50%. Weight training can stimulate protein synthesis up to 100% and amino acids taken after a weight training workout can increase muscle building by 150%. But the best thing is, taking in amino acids right after a heavy, intense weight training workout can stimulate protein synthesis by up to 200%! That's why it's important to take a protein and carb combination right after training. It can be through whole food or you can use protein shakes mixed with juice or Gatorade. You can also add some creatine and glutamine at this point as well.

Warriors Warehouse Recommends:
All in One Product = Myogenix Aftershock or Aftershock Critical Mass
Carb Source = Pro Supps Karbolic, All American EFX Karbolyn, Gaspari Glycofuse
Whey Isolate = Species Isolyze, Pro Supps TC-F Isolate, Metabolic Nutrition Protizyme
Glutamine/BCAAs = Scivation Xtend, Muscle Meds Amino Decanate, Primaforce Glutaform

3. Third, about 2 hours after training, it's good to have a whole food meal. This will give your body more nutrients to stop any chance of muscle tissue breakdown.

Warriors Warehouse Recommends:
Complex Carb = Quinoa, Oats, Kamut, Organic Brown Rice
Protein Source = Egg, Chicken, or Fish Source
Fat Source = Macademia Nut Oil or Raw Nuts
Greens = Kale, Spinach, Brocolli, Now Supergreens Powder

4. Fourth, 3 hours after training, take a meal replacement shake to continuously replenish lost glycogen stores, replace energy nutrients, and preserve the lean muscle tissue. So, a total of 1 small protein and carb-rich meal about a half hour before training and then 3 meals within the 3 hour time period after training. The combination of these will ensure your body is kept in a muscle building anabolic state throughout your workout and well after. Try it and see how it's possible to gain 15, even 20 pounds of muscle growth within 3 months of using this muscle building tip.
Warriors Warehouse Recommends:
Lower Carb: Myogenix Myo Lean, MP Combat Powder, Dymatize Fusion 7, Gaspari Myofusion, BSN Syntha 6 or Muscle Egg with Chia and Greens.
Higher Carb: Nutrabolic Mass Fusion, Scivation Mass Gainer

Muscle Egg Protein Pancake

Muscle Egg Protein Pancake

 

1/3c Cottage Cheese
1/3c Oatmeal
1/3c Muscle Egg egg whites (chocolate)
Blend in blender and pour into a pan. Enjoy by itself or with some PB and bananas!

 

http://www.youtube.com/watch?v=O66kKTwke_o

 

MCT Oil and L-Carnitine

The Thermogenic Combination

 

Medium chain triglycerides, MCTs, are fatty acids that are more easily digested by the body than other fat. MCTs are naturally found in coconut oil, palm kernel oil. Chemical names of MCTS are as follows caproic acid, caprylic acid, capric acid, and lauric acid. Due to their shorter structure MCTs are more readily absorbed and metabolized by the body. They promote the body to metabolize fatty acids for fuel and are not as prone to storage like other fatty acids. Due to this great property, MCT oil is ideal for reducing body fat and producing a thermogenic effect for cutting during dieting prior to shows or for weight loss in general. MCT oil should be introduced slowly starting with as little as 1 tsp daily and can be used up to 1 tbsp three times daily.

 

For even better results, MCT can be combine with l-carnitine for a synergistic effect. L-carnitine is an amino acid that helps to transport long chain fatty acids to the mitochondria to be used as fuel via oxidation processes. So again, the MCT oil is promoting the body to used fatty acids for fuel and is not readily stored as fat. By adding L-carnitine to the formula you promote the body to transport stored fats in the form of long chain fatty acids to the mitochondria to be broken down for fuel. Acetyl-L-carnitine is a superior formulation to just L-carnitine because the acetyl group improves the ability of the molecule to penetrate through the the cellular and mitochondria walls/membranes. The liquid formulation has an onset 30 minutes faster than tablet or capsule formulation since it does not need to dissolve first to be in an absorbable form. Recommended dose is 1-2gms up to three times daily. Neither MCT oil or L-carnitine give any type of simulant effect and can be combine with other natural fat loss products.

 

For more info on MCT and L-carnitine you can take a free NOW course titled NU002: Fundamentals of Sports Nutrition:

http://www.now-university.com/Register/

 

 

 

 

Other Natural Weight Loss Products

 

Garcinia Cambogia - Naturally occurs in the Garcinia fruit rind. It has been shown to inhibit fat deposition and promote oxidation of fatty acids for fuel. Recommended dose 1000mg three times daily.

 

African Mango - This is a mango like fruit from Africa. It has been shown to inhibit adipocyte or fat cell genesis and differentiation. It also helps increase the hormone adiponectin which is involved in promoting fatty acid metabolism. Recommended dose 150mg twice daily.

 

Raspberry Ketones - Also helps to increase adiponectin to promote fatty acid metabolism. Adiponectin helps to mobilize fat stores to be burned as fuel. Recommended dose 100mg twice daily.

 

Green Coffee Extract - Active ingredient is chlorogenic acid which is destroyed during the roasting process. Therefore, look for supplements that are "green" or unroasted and standardized to at least 50% chlorogenic acid. Chlorogenic acids reduces glucose absorption, modulates glucose metabolism, and alters body fat distribution and storage. Recommended dose 600-800mg twice daily.

 

Psyllium - This is usually the best option for diabetics as it does not alter glucose metabolism. Psyllium absorbs fluids, sugars, and fats thus preventing/reducing absorption into the blood stream. In addition, it also acts as a bulk laxative to help with bowel health and regulation. Recommended dose 1 tablespoon up to three times daily. Separate from other medications etc that you need to be well absorbed. Best results with timing before meals.

 



Endless possibilities for healthy chia seeds!

The applicable parts of chia are the seed and the sprout. Chia seed contains a high concentration of the omega-3 fatty acid, alpha-linolenic acid. It also contains a significant concentration of dietary fiber, protein, calcium, magnesium, iron, and antioxidants.
Salba is a selectively bred, white-colored variety of chia. This form of chia is believed to provide the most concentrated whole-food source of dietary fiber and alpha-linolenic acid. The salba form of chia provides approximately 19% alpha-linolenic acid.
Due to the fatty acid and dietary fiber content of chia, there is interest in using it as a food source for reducing cardiovascular risk factors including diabetes, hypertension, and inflammation. Preliminary clinical research shows that consuming bread containing a specific salba variety of chia (Salba Nutritional Solutions) might reduce some cardiovascular risk factors such as systolic blood pressure, C-reactive protein, vonWillebrand factor.

Essential Fatty Acids

Dr. Andrew Weil considers chia to be an excellent source of omega-3 fatty acids, even better than flax seed. According to a study published in 2005 in the journal "Nutrition Research," chia seed is the highest plant-based source of a-linolenic fatty acid. The researchers concluded that chia shows promise as an alternative to fish-based sources for vegetarians. According to researcher Dr. Wayne Coates, chia offers balanced omega-3 and omega-6 fatty acids. Weil also reports that feeding chickens chia increases the omega-3 content of their eggs and meat, and feeding cows chia increases the omega-3 content of milk.

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Fiber
Chia is a rich source of both soluble and insoluble fiber. According to Weil, a 25-gram portion of chia contains about 7 g of fiber. The fiber not only adds nutritional value, but also causes the chia to form a gel when wet. This adds to its versatility for cooking and food preparation, and also assists with digestion as it slows the conversion of carbohydrates into sugar. Coates puts the fiber content of chia at about 30 percent.

Antioxidants
Chia is a natural source of antioxidants that add to both its nutritional profile and its shelf life. Unlike flax, chia can be ground and stored without spoiling or even needing refrigeration. The seeds themselves also have a long shelf life.

Minerals
Chia offers a variety of minerals, including iron, potassium, calcium, phosphorus, zinc, manganese, molybdenum and magnesium. Chia also contains niacin and folic acid.

Protein
The protein content of chia exceeds that of other grains and seeds. Coates says chia is about 20 percent protein or more, compared with 14 percent for wheat. In addition, the protein is of higher quality, as determined by its amino acid composition. Both wheat and chia are limited in lysine, which is often the case for vegetarian protein sources. But the overall amino acid score for chia is 91 (based on a target of 100 for a full amino acid profile) vs. only 55 for wheat. The only essential amino acid that chia lacks is taurine.