Tuesday, November 8, 2011

Goals 101



"It matters not how strait the gate,

How charged with punishments the scroll.

I am the master of my fate:
I am the captain of my soul."

-William Ernest Henley- 


Let's face it, we live in a world of indecision and heartbreak.  We live in a world where 99% of people have been defeated before they ever consider their dreams.  Life can be a cruel joke, and it will kick you while you are down and keep you there if you let it, but only if you let it.  There are endless barriers you'll have to pass through in life to get anything you want, and the greater the reward is, often the greater the sacrifice required to get it.  Only 2 people out of every 100 people, if asked, could tell you what their purpose is, or what they hope to achieve in life; its no wonder how unhappy the majority of us are in our day to day routine.  Today I'd like to talk about the beginning steps to attaining anything you want, from a small raise at your job, all the way to your ultimate dream in life.

Every single accomplishment starts out as an idea.  Certainly most of us have no shortage of ideas floating around in our heads, I think it is fair to say a vast majority of people would like to:  make more money, be happier with their job, be a better person, etc., but how do we get there?  

Goals serve a huge purpose in almost every success in life, seldom does one come to a better position in life without some sort of plan on how to get there.  Goals can do all of the following: serve as a gauge on how far you have come, give you a definitive deadline to work toward, motivate you, help you to control your life and yourself, give you a better and happier life, help you to look past temporary defeat, and be a source of strength and inspiration even in the worst of times.  I promise you one thing, that if you have no idea where you are going in life, you will never get there.

The first step in setting goals is to take your idea and commit it to paper as a goal.  Give it a deadline, or a definitive date by which you will achieve it or make your idea a reality (it must be realistic).  Look at the big picture and the goal sitting in front of you and start to figure out smaller goals, or stepping stones, that you can use to measure your distance from your ultimate goal.  Finally, you must look at yourself, your goal, and where you are now;  you must figure out concrete actions that you can take EVERY single day, that will bring you closer to each stepping stone and therefore one step closer to your ultimate goal.

Setting Lifetime Goals
Make a conscious decision to redirect your life into a direction that will change your life for the better.  Ask yourself where you would like to be 10 years from now.  Ask yourself what you would like to achieve in your life time?  What will you look like, what will you be doing, where will you work, how will you be financially, what have you achieved, what would be the dominating character traits of this new person?  If we are honest in answering these questions I think most of us would see that we are very far away from who we would like to be even only 10 years from today.  Do not be downtrodden!  If you truly examine yourself, and see what you would like to become then you have already taken the first step.  Don't dwell on how far away your dream may seem, be joyous because you are now one step closer to attaining your goal!  Write down your ultimate goal, or what you ultimately want from life.  Be descriptive and use a definitive date (by 2016 I will be...).  Begin to actually envision yourself as that person, or in possession of your ultimate goal.  Begin to visualize your success.

Setting Smaller Goals.  
Next you will need to break down your major goal into smaller more measurable goals.  Create a five year plan, followed by a 2 year plan, 1 year plan, 6 month plan, and 1 month plan.  For each plan make realistic goals that will lead to the fulfillment of the larger plan above it.  Once you have worked down into short term goals you can then begin to see what you can do each and every day that will help you become closer to your ultimate goal.  As a rule of thumb focus the most on your daily actions, if you fail to do what is required of you on a daily basis you will never achieve your greater goal.  Create a list of things you must do every day in order to achieve your goal.  It is important to periodically re examine and change goals if you need to.  Sometimes while you are working towards a smaller goal you have a new idea, or there is a new opportunity to take a different path toward your goal.  Do not make a habit of changing your plans, but do not be too stubborn to see new opportunities that are in front of you that may bring you closer to your goals.

Smart Goals!
Goal setting is something that must be: measurable, focused, realistic, and motivated or you will never succeed.


You must always be focused on your goals, if you are constantly looking at tomorrow it is very hard to be weighed down by today.  Life can often seem futile but if you realize that a set back today doesn't have to stop you from getting where you would like to be, then nothing can stop you from success.  As you begin to achieve your smaller goals, your bigger dreams will become more realistic, and something that began as seemingly impossible will begin to become tangible.  Your new life begins the second you decide to take control of it and become the master of your own fate.  If you want something, go it.





Monday, November 7, 2011

New website to cover BJJ tournaments and matches!

I just found this website today.  http://www.bjjfights.com/ 
It looks like a great idea, they have a handful of the No Gi Worlds matches, including Justin Rader vs. Cobrinha in the feather finals.  Check them out, although  its a new site we could definitely use a website that extensively covers big events and tournaments to add some exposure to our wonderful sport!  We should support anyone or any company that is looking to spread the sport and a website that catalogs some of the biggest tournaments could definitely help.

Again, http://www.bjjfights.com/

Thanks and look for another post this evening or tomorrow!




Sunday, November 6, 2011

The three supplements EVERY athlete should take!

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There are a host of companies out there gunning for every single extra dollar you have to spend each month.  When you are dealing with sports nutrition companies you must realize you are dealing with highly effective marketing machines that will tell you anything within FDA guidelines to make sure you purchase their product.  I won't be pointing fingers or casting blame on anyone, but I will give you some tips so that if you decide to venture into the world of sports supplements you'll know what to look for, I'll also tell you what I take, when I take it, and for how long.

To start, the supplements I take vary depending upon where I am at in a training cycle.  When I am not preparing for a tournament I am usually eating more and looking to add mass to fuel strength gains, when I am getting ready for a tournament I am usually eating a little less, drinking more water, and taking different supplements.  Regardless of where I am in my training I take these supplements regularly. Glutamine-Akg, whey protein isolate, and ZMA (Zinc, Magnesium, Aspartate)


1) Glutamine.  Glutamine is the most abundant amino acid in the skeletal muscle.  There are countless benefits of taking glutamine especially if you are regularly involved in intense training.  It is believed that when your muscles have an adequate supply of glutamine that your body spares your branched chain amino acid stores, and this leads to minimized muscle breakdown.  After your body has used its first source of energy, ATP, it then begins to look for other sources of energy like glucose, fats, and amino acids.  Your body uses glutamine readily to fuel your workouts, and this helps to prevent your body from breaking down it's own muscle tissue for fuel.  Glutamine plays an important role in HGH production, the digestive tract, and the immune system as well.  Your body uses glutamine to help create and maintain the lining of your stomach and intestines.  Some studies have shown that IV doses of glutamine eliminate stress ulcers in trauma patients.  Since your intestines readily absorb and use glutamine, to ensure your muscles are getting a good dose, some companies have started bonding the Glutamine to Akg and other transporters.  When the glutamine is bonded to Akg your intestines absorb the powder but cannot readily use it, it is then transferred to the cells of the body to be broken down into seperate molecules of glutamine and Akg.  Akg is a strong buffer and helps to clear lactic acid and ammonia from the muscle cells which can both inhibit muscle contraction.  Glutamine also plays a heavy role in the immune system where it helps to fuel the white blood cells that fight off foreign attackers in your body.  Through both the action of the glutamine and the Akg, you can experience: increased endurance, enhanced recovery, a healthy immune system, higher levels of HGH, and increased lean mass with decreased fat stores.  Since glutamine is a natural amino acid found in your body there is no known toxicity associated with glutamine supplementation.  It is recommended that you take glutamine 2-3 times per day in divided doses to equal between 10-15 grams daily.  I usually take 3 grams in each one of my post workout shakes which usually totals about 9 grams daily.

2) Whey protein.  Whey protein is a source of protein from cow's milk.  If you have ever opened a container of yogurt to find a watery subtance on top then you have seen whey protein, this liquid after being concentrated and processed become whey protein concentrate; if taken a step further in processing it can be refined into whey protein isolate, and finally it can be micronized or broken up into even snaller particles and called whey protein hydrosolate.  Since athletes have an increased need for protein whey has become a popular and convenient source of extra protein for many people.  Whey protein is very low fat (or fat free), free of carbohydrates, and whey protein isolates and hydrosolates are free of lactose as well.  Just one scoop of protein can often provide 20-30 grams of pure protein.  Whey protein supplementation has been shown to: increase protein syntheisis, promote lean muscle mass, decrease muscle wasting, strengthen the immune system (through increased production of gluthiaone), speed recovery after workouts, and increase levels of HGH, and IGF-1 (insulin like growth factor).  Whey protein has generally become a staple for elite and casual athletes alike.  Whey protein has the advantage of being highly bio-available, which means it is absorbed and assimilated extremely well by the body with little waste.  Another advantage is since it is often in powder or liquid form, it is extremely quick to digest.  Studies have shown a significant increase in protein snythesis if taken within 30 minutes of the end of a workout.  I usually take 25grams of whey protein after each workout, which usually totals about 75 grams of supplemental protein in the form of a whey protein isolate/concentrate 50%/50% mix.

3) ZMA.  Zinc, Magnesium, and Vitamin B6 compose this popular sports training supplement.  This trio of nutrients is used up extensively during exercise.  Zinc and magnesium are both lost through sweat, and B6 is readily used up in order to create energy for your body to function.  Zinc plays an important role in: the immune system, production of testosterone, liver health, and reproductive organ health.  Magnesium plays a whole host of roles on the human body.  You can read more about the benefits of magnesium supplementation here > http://everystepblog.blogspot.com/2011/10/little-bit-on-supplements-for-general.html.<
Vitamin B6 plays a big role in the metabolism of fats and carbohydrates into energy and is used heavily especially in those that are very physically active.  ZMA (a combination of these three nutrients in highly absorbed forms), has been shown in some studies to increase free testosterone up to 30% although, the results have been mixed.  Many people also report decreased recovery time, more restful and deeper sleep, reduced cramps, increased sex drive, and higher growth hormone levels.  For best results ZMA must be taken on an empty stomach (at least 2 hours after a meal, and at least 30 minutes before a meal) right before going to bed for the night.  Calcium blocks the absorption of zinc so it is important to avoid taking any supplements containing calcium with ZMA.  I take 3 capsules of ZMA (one dose) each night 30 minutes before going to sleep.

These three base supplements are not supplement cocktails of large amounts of unproven ingredients in a mystery proprietary blend, they are simple and well known supplements with a significant amount of research to back up each one.  I've found through time that often the simpler things are often the more effective they are as well.  In the future I will cover supplements I use or have used to gain lean muscle mass, and also supplements I use or have used to shed fat in the past.

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Thursday, November 3, 2011

Get in the H2 kn(0)w


Water is the most abundant element on the planet, it covers about 70% of the earth's surface.  Water has the very strange property of expanding when frozen, this is a property unique almost only to water (this is the reason ice floats in water).  Every single known life form on the planet is dependent upon water for life and the human body is composed of between 55% and 75% water (on average 60%).  I just wanted to start this post by mentioning just a few of the very interesting facts about water before I get into why it is such an important part of optimal health.

Water is needed for almost every single function the body performs, everything from digestion all the way to moving the finger on your left hand.  Water is required for proper contraction and relaxation of the muscle cells and this explains why when you are dehydrated you can often have severe cramping, weakened muscles or both.  A loss of 1% of body weight in water can cause light malaise.  3-5% Loss of body weight in water can cause: severe thirst, cramping, fatigue, headache, dizziness, and muscle weakness.  A loss of 10% or more of body weight in water is generally considered clinical dehydration and will often cause collapse and muscle failure, along with confusion and severe fatigue.  Its amazing that often as little as 2% loss of body weight in water can negatively affect athletic performance; a 150 lb man who sweats out 3lbs of water in a BJJ class is already in this range.  How many times per week do you walk out of class with a gi completely saturated with sweat?  FYI 3 lbs of water would equate to roughly 3 pints/6 glasses/48 oz not much for an intense workout.

30 minutes before a workout everyone should drink at least 16oz of water.  The reason that drinking water during or immediately after exercise is not optimal has to do with a condition called water intoxication.  Water it is less concentrated than the fluid in our cells; in order for our body to maintain equilibrium it pulls small amounts of electrolytes into the water to create a balance (this is called osmosis, the process of substances flowing from an area of greater concentration to areas of lower concentration).  If you take a person who is sweating intensely, they are already losing water and electrolytes through their sweat.  If that same person drinks water during a workout that water pulls additional electrolytes out of the body; this can result in a higher concentration of water than electrolytes.  Water intoxication can cause severe side affects including: severe cramping, vomiting, loss of consciousness, irregular heart beat, and even death, this is not to say if you drink water during a workout you will die, death will usually only occur in extreme cases.  The main electrolyte lost responsible for water intoxication is sodium; this problem can easily be remedied by adding a small amount of salt to your exercise water, drinking a sports drink, or drinking a juice during exercise like coconut water.

The best course of action is to drink a minimum of 16oz of water before a workout, then to drink either a sports drink or electrolyte replacement drink (like my favorite coconut water) during and after the workout.  You should also drink 8oz of water with each meal (as it aids with digestion), 16oz immediately after waking up in the morning ( to flush your kidneys and start metabolism), and 8oz before bed.  I personally try to drink at least 1 gallon or 128oz of water each day, along with 16 oz of coconut water, and 16oz of organic milk.  Do not count juices, sport drinks, cola, tea, milk, or coffee towards your water requirements as some of these can actually dehydrate you more severely and there is no substitute for water!  As I stated before try to drink a minimum of 0.5 oz of water per pound of body weight.  Example: 150lb man would need to drink at least 75oz of water per day along with an additional 16oz before each workout.  This will ensure that you have at least the minimum amount of water needed for proper hydration and body function.  Some of the benefits of drinking extra water include:  healthy kidneys, detoxification, increased metabolism and fat loss, aided digestion, lubricated joints, softer stool, healthier skin, and liver health.

To summarize:
A minimum of 0.5oz of water per pound of body weight per day.  An additional 16oz of water 30 minutes before each session of exercise.  A sports drink or oral re-hydration mixture during exercise.  At least 16oz of water first thing upon waking in the morning and 8oz of water before going to sleep for the night.

If you will follow these guidelines I am confident you will be feeling better, have more energy, have better endurance during your workouts, and maybe even lose some extra weight.  Please feel free to comment with any questions below, and if you still haven't subscribed for email updates, RSS feed, or added me on facebook, then now is the perfect time to do so!




Put your Multivitamin to the test!

multivitamins for dogs

I promised an article on how to tell if your multivitamin is worth the money you spend on it, and here it is!
I'm going to briefly touch on what to look for if you do decide to purchase a daily multivitamin and give you a few tips if you already picked one out to see if its really doing it's job.

First, when you are picking a multivitamin look for a capsule, liquid, or powder if you can find it.  Some of the multivitamin tablets are literally as hard as a rock (I'll touch on this a little more later in the tests).  A capsule (a   clear gelatin pill filled with powder), a liquid, or a powder will all be more easily assimilated than a tablet.  Your body has to reduce everything into a liquid before it can begin to absorb and assimilate the nutrients, so the closer your vitamin starts out to a liquid the better chance it has at getting into your blood stream.

Second, try to to pick out a multivitamin that is either a 2 a day or 3 a day formula.  Your body can only process so much of a vitamin at once, if everything floods in in one dose your body will simply use what it needs and flush the rest.  By spacing out doses into 2 or 3 times a day you have a much better chance of getting the vitamins into your blood.  This is especially true with water soluble vitamins like the B vitamins and vitamin C.  Your body readily flushes extra B vitamins when they can't be used... Don't believe me?  Watch your urine 2 or 3 hours after waking up and taking your vitamin.  That bright green color is the result of a lot of those B vitamins being flushed away! 

Third, look for a multivitamin with added ingredients other than just vitamins.  Many multivitamins now come with things like lutein, lycopene, ginseng, ginkgo bilboa, digestive enzymes, and even branched chain amino acids added into the mix.  These may cost a little more but the quality is usually higher as well.

Now for the 3 tests you can use to see if your multivitamin is really helping you!!

1)  Get one of your multivitamins and place it 1/4 cup of vinegar.  Wait 5 minutes and return.  Swish the cup around a little bit and see if it is dissolved or if it is still in a chunk or chunks.  If there is a fine mixture at the bottom, then you may have a good multivitamin, if its still in one piece chances are its not digesting properly.

2)  Place your multivitamin on a plate and grab a large spoon from the silverware drawer.  If you can easily crush the vitamin with minimal force into a fine powder you may have a good multivitamin.  If it takes a hammer to grind it down, you may need a new multivitamin.

3)  This is the bonus round!  Place one of your multivitamins in 1/4 cup of water this time.  Leave it for 5 minutes and return.  This test is the same as the first test but if your multivitamin completely dissolves in water after 5 minutes you can be pretty confident its dissolving in your stomach, since stomach acid is much more acidic than water.

If anyone is up to the challenge It would be awesome for someone to perform these tests and reply with, or send me a video of them being performed and I will gladly attach it to the blog.  Hopefully this will give you a little bit of insight on what to look for when shopping for a quality multivitamin.  I personally purchase my multivitamins from trueprotein.com  I get a 3 month supply of a capsule vitamin for less than 40$ with shipping included.  Happy hunting, and if you do have to use a hammer to break up your current multivitamin please wear goggles!

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Wednesday, November 2, 2011

No Gi Worlds!

I just wanted to remind my readers that no gi worlds is coming up this Saturday. Don't miss some of the best BJJ athletes in the world face off to claim first place as the best no gi grappler in the world! I have created a picture to the right side of my page you can click it to go directly to the Budovideos.com home page to order the live feed!




Tuesday, November 1, 2011

15 Super foods EVERYONE should add to their every day diet.

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With all the talk in today's media about super foods it gets hard to know what to actually eat.  Low carb, low fat, high protein, vegetarian, we here these terms tossed around by everyone from dietitians to the trainer in the gym.  When I was growing up my mom used to say there was no such thing as a miracle diet and the best diet was a balanced one.  Now I've done a lot of diets: the raw diet, atkins, the standard body builder diet, low fat, vegetarian, but the best I feel is when I have a regular balanced diet.  When I'm not training for a competition and weight isn't an option I enjoy a caloric surplus with lots of carbohydrates to encourage muscle growth and strength gains, and when its time to compete I do a variable low/moderate/high carb diet to confuse my metabolism and burn fat.  I am a big believer that everything in your training should come in cycles.  There should be a time for strength, and a time for endurance.  There should be a time to learn new technique, and a time to sharpen old ones.  But, what I'd like to talk about today are some of the foods that have become a staple in my diet no matter where I am in my training cycle.  I'd also like to add that these are foods that I eat on a regular basis, there are many foods that I would love to eat every day or very commonly but budget does not allow me to do so.


1) Avocado.  This fruit is loaded with the B vitamins, Vitamin E, and K.  Avocados have about 35% more potassium than bananas (very important for athletes).  Avocado is low in carbohydrates, but is an excellent source of fiber and monounsaturated fats.  In several studies avocado has shown powerful cholesterol lowering properties lowering total cholesterol by an average of 17%.  In some studies avocado has also shown powerful antibacterial properties inside and outside the body.


2) Mango.  Loaded with vitamins A, C, and E, and high in Vitamins K and B6 this fruit is a nutritional power house.  The mango is also showing promise in studies, where the high antioxidant capacity of the flesh and skin is believed to fight off various disease.  

3) Strawberry.  One serving of strawberries packs 136% of your RDA of vitamin C, along with 13% of your fiber needs.  Couple this with 21% of your RDA of manganese (a powerful antioxidant mineral), a good amount of potassium and magnesium, and their anti-inflammatory properties and you have a nutritional power house!

4) Spinach.  There was a reason Popeye gobbled this natural multivitamin down when he needed a boost!  One serving of spinach contains: 59% of your daily vitamin A, 49% of your folate needs, 34% of your vitamin C, 10% of your calcium, 21% of your iron, 13% of your vitamin E, and a whopping 460% of your vitamin K.  Add in 2 grams of fiber, and only 23 calories, and you have a dieters best friend.

5) Carrots.  One serving of carrots contains 106% of your RDA of vitamin A (a powerful antioxidant), high fiber content , healthy levels of the B Vitamins, and about as much potassium as a banana.

6 Romaine Lettuce.  Though not as potent as its cousin spinach, romaine is still packed with: potassium, vitamin A and C, and folate.  Many studies have shown that a diet high in leafy green veggies can reduce the incidence of cancer especially liver and colon cancers.



7) Blueberry.  Blueberries have high levels of vitamin K, manganese, vitamin C, and vitamin B6.  Blueberries receive their super food status mostly for their high levels of antioxidants, they have ranked among the highest of foods when measured for antioxidant capacity.  Blueberries have also shown promise with anticancer properties, as well as lowering cholesterol.  Blueberries are an excellent source of soluble fiber which aids in lowering cholesterol and promoting colon and digestive health.

8) Broccoli.  One serving of broccoli contains over 100% of your vitamin C and K, it is also a good source of: fiber, the B vitamins, magnesium, phosphorous, and potassium.  Broccoli is another food that has shown promise as a cancer fighter.  Men who consumed broccoli regularly throughout life show lower levels of prostate cancer, when compared to those who pushed away this green veggie at the dinner table.




9) Sweet potato.  An excellent source of fiber, vitamin A, magnesium, phosphorous, and potassium.  These spuds also pack a significant amount of the B Vitamins, and should be a staple source of carbohydrates for any athlete looking to fuel their training.  Due to their high fiber content and carbohydrate composition sweet potatoes have a much lower glycemic index than the regular potato meaning that they provide a more steady stream of energy as opposed to a spike in the bloodstream.

10) Banana.  Bananas are a great source of potassium, magnesium, manganese, the B vitamins, and vitamin C.  Bananas are one of the most calorie dense fruits and can be used as an excellent tool to help you refuel after workouts.  After almost every workout I grab a banana and protein shake.  Bananas have almost everything the body loses during exercise, and they are convenient and affordable.

11) Black Beans.  Beans are an excellent source of: potassium, fiber, iron, calcium, zinc, and magnesium.  Black beans are one of the highest fiber foods available providing about 20% of your daily fiber needs in just one serving.  They are also one of the best sources of plant protein, when coupled with rice (preferably brown rice, they create a complete protein)

12) Quinoa.   Pronounced (keen-wah) quinoa is an excellent source of fiber, high in, low glycemic index, carbohydrates for sustained energy.  One serving provides over 30% of your RDA of : thiamine, vitamin B6, folate, iron, magnesium, phosphorous, and zinc.  Quinoa is considered one of the ancient grains.  The mayan warriors consumed this grain mixed with pork fat before battle and called them War balls.


13) Egg.  Two whole eggs provide 12 grams of protein, along with about 20% RDA of vitamin A, a host of the B vitamins (including 48% RDA of B12), 15% RDA vitamin D, about 10% RDA of zinc and iron, and 25% RDA of phosphorous.  Please ignore the outdated studies that would suggest throwing away the yolk because of high dietary cholesterol, almost all the more recent studies indicate that dietary cholesterol has very little affect upon blood lipid levels.  I also recommend that everything you eat be organic, but if you are on the fence about organic produce or just can't afford it, then if you buy everything else non-organic I believe that animal products (milk, butter, cheese, eggs, beef, pork, etc.) should still be bought organic.  Organic animal products are: more nutritious, much more humane than factory farming, free from hormones or antibiotics, and better for the environment.

14) Grass fed Beef.  Grass fed beef is far superior to conventional grain or corn fed beef in many ways.  Just a few of the benefits are: higher CLA content (a fatty acid that helps burn fat, and is also a potent cancer fighter), better omega-3 to omega-6 fatty acid ratio, more vitamin A, more vitamin E, and lower in fat.  Beef is packed with Iron, B vitamins (including 110% RDA of vitamin B12), magnesium, phosphorous, and provides 66% RDA of zinc (a very important mineral especially in men as it helps produce testosterone).  The saturated fat in beef is also a strong signal for your body to produce testosterone, which is important for athletes.

15) Water.  Okay, I know this isn't really a food but that doesn't deter me from mentioning it.  Your body could survive for weeks, sometime even months if suddenly cut off from food, but even the most fit person would succumb to dehydration after 3-4 days maximum without water.  Water is required for almost every single process in your body and it's importance cannot be over stressed.  It is recommended that people drink at least 0.5oz of water per lb of body weight.  This means a 150lb male would need to take in a minimum of 75oz of water per day.  It is also good to drink at least 16oz of extra water before exercise to ensure proper hydration.

I would like to point out again that many foods that could be considered super foods have been left out from this list, due to either, cost, or not being accessible to me year round.  As a general rule the more fruits and vegetables you eat on a daily basis and the less processed foods, grains, sweets, and animal products you eat the healthier you will be.  I enjoy organic meats, eggs, cheeses, and milks on a regular basis but by far the best diet is one that consists mainly of fruits and vegetables with animal products in moderation.  Please feel free to leave any questions or comments below, and look out for future articles on nutrition.  If you are interested in supporting my blog please become a follower, subscribe to my RSS feed, or subscribe to email updates.

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