Beet juice lowers blood pressure

(NaturalNews) The vegetable known as the beetroot in Great Britain (and usually called the table beet, garden beet, red beet or just plain beet in the U.S.) has been studied in recent years for its health-building properties. For example, scientists have found it is rich in the nutrient betaine, which reduces the blood concentration of homocycsteine, a substance linked to heart disease and stroke. Now a study just published in the American Heart Association’s Hypertension journal concludes drinking beet juice lowers high blood pressure quickly and effectively — and could be a natural approach to helping prevent cardiovascular problems.

British scientists at the Queen Mary University of London found that drinking beet juice lowered blood pressure to healthy levels within 24 hours. In fact, it was just as effective as prescription nitrate tables in treating hypertension. In a previous study two years ago, the same research team had first observed that drinking beetroot juice lowered blood pressure — now they’ve figured out exactly why.

It turns out that the organic form of nitrate found in beet juice is the key to its blood pressure lowering benefits. Study author Amrita Ahluwalia, Professor of Vascular Biology at Queen Mary’s William Harvey Research Institute, said the investigators were able to prove the nitrate was the cause of beet juice’s beneficial effects on cardiovascular health because they showed beet nitrate increased levels of the gas nitric oxide in the circulation. Nitric oxide is a type of biological messenger in the body. It signals smooth muscle tissue to relax, induces vasodilation and increases blood flow, leading to a lower blood pressure.

“We gave inorganic nitrate capsules or beetroot juice to healthy volunteers and compared their blood pressure responses and the biochemical changes occurring in the circulation,” Professor Ahluwalia said in a statement to the press. “We showed that beetroot and nitrate capsules are equally effective in lowering blood pressure indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure. We also found that only a small amount of juice is needed — just 250ml — to have this effect, and that the higher the blood pressure at the start of the study the greater the decrease caused by the nitrate.”

“The research will be welcome news to people with high blood pressure who might now be able to use a new ‘natural’ approach to reduce their risk of cardiovascular disease (including stroke and heart attacks) — the world’s biggest killer,” the researchers added in the media statement.

Source: naturalnews.com

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Vitamin D, just like all other nutrients, works in harmony with several other nutrients to perform its many functions. Most importantly, vitamin D requires and ‘uses up’ magnesium to convert from supplements or sun into its active form in the blood. As such, it is a big mistake to simply take large doses of Vitamin D without taking the need for magnesium into consideration. Yet this is exactly what is happening in most cases and it is causing a lot of people to have problems that they believe are due to side effects of Vitamin D- or even worse they believe they are experiencing an overdose. Such a huge number of people have subtle magnesium deficiency that some researchers and doctors are calling magnesium deficiency an epidemic, and anyone with even a mild or ‘subclinical’ magnesium deficiency will have this deficiency amplified when Vitamin D is taken. This is creating some uncomfortable ‘Side Effects of Vitamin D’ that are actually symptoms of an induced magnesium deficiency! Some of the magnesium deficiency symptoms being attributed to Vitamin D are:

Headaches
Insomnia
Jitteriness
Muscle Cramps
Anxiety
Heart Palpitations
Constipation

While there are always going to be those who simply can’t tolerate taking Vitamin D supplements for one reason or another, the good news is that the vast majority of these problems can be prevented and even reversed by getting clinically significant amounts of magnesium – while you are getting your Vitamin D from pills or from the sun.

Vitamin D Absorption Problems

Conversely, it’s also true that taking Vitamin D may not raise blood levels in those who are magnesium deficient. In many cases, both the Vitamin D deficient person and their doctor believe that they are having ‘absorption’ problems. This lack of knowledge about the need for magnesium ends up causing serious issues such as:

1) A lot of fear being generated that an underlying serious medical problem exists
2)Unnecessarily high dosages of Vitamin D that further worsen the magnesium deficiency
3)Thousands, and sometimes tens of thousands of dollars, being spent on unnecessary medical testing to find the ‘absorption’ problem
4)The underlying magnesium deficiency not being found because testing for magnesium levels is not useful in determining need for the nutrient

This leaves many people still low in Vitamin D and believing that they are toxic or allergic to Vitamin D. This belief is being encouraged by practitioners and websites that are unaware of this intimate connection between these two nutrients and who don’t have a solution for those who are suffering. Unlike drugs, nutrients are interconnected with one another and rarely does someone have only One nutrient deficiency completely in isolation. But as Vitamin D testing is becoming more common, people are being treated with large and sometimes massive doses of Vitamin D without taking into consideration their need for other nutrients. In particular, the need for sufficient magnesium is critical to avoid some of the uncomfortable problems that are often falsely attributed to being Vitamin D side effects or overdoses.

Resources

http://www.springerlink.com/content/n92g57j9k00ul822/

http://www.easy-immune-health.com/vitamin-d-absorption.html

http://www.ajcn.org/cgi/reprint/29/8/854.pdf

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Two Types of Carbohydrates

There are two major types of carbohydrates (or carbs) in foods: simple and complex.

Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you’d find in a sugar bowl. If you have a lollipop, you’re eating simple carbs. But you’ll also find simple sugars in more nutritious foods, such as fruit and milk. It’s better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium. A lollipop does not.

Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined  grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy that has the same amount of calories as the oatmeal.

So which type of carbs should you eat? Both can be part of a healthy diet.

How the Body Uses Carbohydrates

When you eat carbs, the body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.

When this process goes fast — as with simple sugars — you’re more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you’ll be satisfied longer. These types of complex carbohydrates give you energy over a longer period of time.

The carbs in some foods (mostly those that contain a lot of simple sugars) cause the blood sugar level to rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease. You’re probably already on the right track if you are limiting simple sugars (such as candy) and eating more complex carbohydrates (like vegetables, oatmeal, and whole-grain wheat bread).

Reviewed by: Mary L. Gavin, MD

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More Brown Rice, Less White Rice Could Reduce Diabetes Risk

US researchers suggest that eating more brown rice and less white rice, and similarly for other grain foods, eating more whole grain and less refined grain, could lower people’s risk of developing type 2 diabetes, because unrefined grains have more nutrients and fiber, which slow the rush of sugar into the bloodstream.

You can read about the National Institutes of Health sponsored study that led up to these findings in the 14 June online issue of the journal Archives of Internal Medicine. The lead author was Dr Qi Sun who worked on the study while at Harvard School of Public Health (HSPH) and is now an an instructor of medicine at Brigham and Women’s Hospital, both in Boston, Massachusetts.

Sun, whose work was supported by a postdoctoral fellowship from Unilever Corporate Research, told the press that this was the first study to compare links between white and brown rice consumption and diabetes risk among Americans, who are eating a lot more rice now than they did a few decades ago.

“We believe replacing white rice and other refined grains with whole grains, including brown rice, would help lower the risk of type 2 diabetes,” said Sun.

He and his colleagues found that consuming five or more servings of white rice a week was linked to an increased risk, yet eating two or more servings of brown rice was linked to a lower risk, of developing type 2 diabetes.

They estimated that replacing a small amount (50 gm, or about one third of a daily serving) of white rice with brown rice would be enough to lower the risk by 16 per cent, and doing the same with whole grains like wheat and barley would lower it even more, by 36 per cent.

For the study they examined data on 157,463 women and 39,765 men from the Health Professionals Follow-up Study (HFPS) and the Brigham and Women’s Hospital-based Nurses’ Health Study (NHS) I and II. The data came from questionnaires given out every four years where the participants answered questions about their lifestyle, diet, health conditions and medical status.

The results showed that: During 22 years of follow up in the NHS 1 study, there were 5,500 documented cases of type 2 diabetes among the participants, while over 14 years there were 2,359 cases among NHS II participants, and over 20 years there were 2,648 among the HFPS participants.
After adjusting for age and other lifestyle and dietary risk factors, consuming 5 or more servings per week of white rice was linked to a higher risk of type 2 diabetes compared with consuming less than one a month (pooled relative risk was 1.17 with 95 per cent confidence interval CI ranging from 1.02 to 1.36).
In contrast, consuming 2 or more servings of brown rice per week was linked to a lower risk of type 2 diabetes compared with consuming less than one a month (pooled relative risk 0.89, with 95% CI from 0.81 to 0.97).
Replacing 50 grams (uncooked, about one third of a daily serving) of white rice with same amount of brown rice was linked to a 16 per cent lower risk of type 2 diabetes (95 per cent CI from 9 to 21 per cent).The same replacement with whole grains as a group was linked with a 36 per cent lower risk of type 2 diabetes (95 per cent CI from 30 to 42 per cent).

Sun and colleagues concluded that:

“Substitution of whole grains, including brown rice, for white rice may lower risk of type 2 diabetes.”

They suggested the findings support the idea that to prevent developing type 2 diabetes, most of our carbohydrate intake should come from whole rather than refined grains.

White rice is the result of milling and polishing brown rice, which strips away the fiber and most of the minerals and nutrients in the grain, making it easier and quicker to digest so the main end product, sugar, enters the bloodstream faster. This is also the case for other grains that we eat, like wheat and barley.

The researchers also found that the biggest consumers of white rice were more likely to have a family history of diabetes, but less likely to smoke or be of European descent.

In contrast, there was no particular ethnicity link for brown rice consumption: instead, people with a health conscious lifestyle and diet were the most likely to eat brown rice.

After ruling out potential influencers like age, body mass index (BMI), alcohol, smoking, family history of diabetes and other dietary factors, the links between white rice consumption and increased risk of diabetes was still there.

When they did a secondary analysis that included only white participants, thus ruling out the effect of ethnicity on both white rice consumption and diabetes risk, they found much the same result.

There were much fewer participants eating brown rice in the sample compared to eating other whole grains, and this could account for the researchers not being able to determine if higher levels of brown rice consumption might link with even lower risk of diabetes; it might also explain why eating more whole grains overall was more reliably linked to lower risk of the disease than the figures for brown rice would indicate.

The US government’s guidelines suggest that Americans should get at least half of their carbohydrates from grains, including rice. But although Americans are eating more rice, it’s mostly white rice. Senior author Dr Frank Hu, professor of nutrition and epidemiology at HSPH, said:

“From a public health point of view, whole grains, rather than refined carbohydrates, such as white rice, should be recommended as the primary source of carbohydrates for the US population.”

He said their findings could have “even greater implications for Asian and other populations in which rice is a staple food”.

“White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women.”
Qi Sun, Donna Spiegelman, Rob M. van Dam, Michelle D. Holmes, Vasanti S. Malik, Walter C. Willett, Frank B. Hu.
Arch Intern Med., Vol. 170 No. 11, 961-969 published online 14 June 2010.
Source: HSPH
Written by: Catharine Paddock, PhD
SOURCE: Medical News Today

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1/2 cup nonfat cottage cheese
6 egg whites
1 whole egg
1/2 cup whole oats (not instant)
1 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 cup blueberries (to be added later)

Do lunges all the way into the kitchen to help bring out the hamstring and glute tie ins! Once you arrive, drop all ingredients above (except the blueberries) into a blender. Blend until smooth. Spray a small amount of PAM cooking spray onto a large nonstick pan. Cook on medium heat and once it’s at full temperature, pour pancake mixture into the pan. Wait for bubbles to come through and the edges to brown, then turn over and cook other side. Top with blue berries.

TIP 1: Do NOT pour mixture on pan until the pan is very hot.
TIP 2: If you need syrup, you’re not hardcore enough! Just kidding. Try Maple Grove Sugar Free Syrup. One of the few sugar-free syrups that actually taste like maple syrup.

Source: http://bodybuildingcookbook.com/

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What you’ll need:

2 cups almonds
½ cup flax meal
½ cup almond butter
½ cup shredded coconut (unsweetened)
½ teaspoon salt
½ cup coconut oil
4 drops stevia
1 tablespoon vanilla extract
2 scoops of chocolate whey protein
Food processor
Tank Top

MAKING THE BASE
Throw on a tank top (yes, don’t be shy every pro owns one) and then drop almonds, flax meal, coconut, almond butter and salt into a food processor. Pulse for 10 seconds. Heat up a large saucepan on low. Once warm, pour coconut oil into pan. Add stir stevia, and vanilla into oil in saucepan. Stop for a moment, do a lat spread and be sure to push as hard as you can to bring that scapula out. Remember, a good lat spread has the arms flexed at all times and the shoulders square. Hold for a count of 20 then get read to cook this sucker. Add coconut oil mixture to the food processor (which is filled with all the stuff we blended earlier) and pulse until ingredients form a paste. Flatten mixture into a giant rectangle-shaded loaf and place onto a plate covered by wax paper. Chill in refrigerator for 1.5 hours.

CHOCOLATE TOPING
Once the mixture above has hardened, it’s time to add a chocolate topping! In a blender, drop 2 scoops of your favorite chocolate whey protein powder into 4 oz of water. Blend until a thin pudding-like mix is formed. Spread mixture over loaf. You’re almost done so hang in there! Return to refrigerator for 30 minutes and allow mixture to harden. Remove from refrigerator, cut into bars and serve.

Source: bodybuildingcookbook.com/book/

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The Meal Frequency Fallacy

For decades the mainstream has advocated something dreamt up by the bodybuilders of yesteryear. That something was the concept that the metabolic rate is enhanced by eating more smaller meals, rather than fewer larger meals. In more recent times, some bodybuilders have taken this to new levels, aiming for upwards of 8-12 meals per day (I’m looking at you, Jay Cutler!) Incidentally, I can also only imagine that the “thirty grams of protein per sitting” myth either gave rise to this, or was born out of it.

And it makes sense, right? You break your meals down to every 2-3hrs thereby supplying a constant stream of amino acids for muscle building, and helping control appetite much easier. It has regularly been described as the difference between throwing all your firewood to the flame at once only to burnout faster, versus putting smaller amounts on at a time thereby maintaining the flame for longer. But does a higher meal frequency really help control appetite and stimulate metabolism?

For the first question, a recent study from the journal, Obesity, has looked into this subject by comparing six smaller meals eaten every two hours against three larger ones eaten every four hours. What they discovered may come as quite a surprise to many of you hardened iron veterans. Not only did they determine that six meals is not better than three for appetite control, they also claim that three meals per day is actually better! The study also looked into the satiating effect of higher protein intake (15% vs 25%), but as far as I am concerned that is already well-known as scientific fact.

What about stimulating metabolic rate? A study published a couple of months ago looked into this, by putting subjects on a calorie restricted diet and comparing the effects of six meals (three meals with three snacks) versus three meals, much like the study discussed previously. Both groups had the same caloric restriction, with the only difference being the meal frequency. The researchers found no difference between groups.

So based on these two studies we can conclude that the concept of smaller, more frequent meals may in fact be absolute fallacy. However, these studies do not look into parameters for hypertrophy, but to be honest, I will not be holding my breath that they will look into it anytime soon. This is because studies are looking into ways of reducing and eliminating obesity and other metabolic diseases. Unfortunately, the best ways of building muscle is not of paramount importance (although some AIDS journals do look into ways of reversing the muscle-wasting effects of the disease).

I also cannot throw out the broad statement that fewer, larger meals are ideal for everyone due to genetic differences between the population. For instance, some people find that they excel in gym performance and note superior physical effects by splitting meals. Others with high metabolic rates who find it harder to put on weight (the so-called “ectomorphs”) find it a necessity to split meals in order to be able to consume sufficient calories. However, those who fit the “endomorphic” prototype may want to consider eating fewer meals while dieting in order to take advantage of the superior appetite regulation.

Sources:
Leidy HJ, Armstrong CL, Tang M, Mattes RD, Campbell WW. The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men. Obesity (Silver Spring). 2010 Mar 25.
Cameron JD, Cyr MJ, Doucet E. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. 2009 Nov 30:1-4.

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ScienceDaily (May 24, 2010) — Anti-aging supplements made up of mixtures might be better than single compounds at preventing decline in physical function, according to researchers at the University of Florida’s Institute on Aging. In addition, it appears that such so-called neutraceuticals should be taken before very old age for benefits such as improvement in physical function.

The findings from rat studies, published in the journal PLoS ONE, have implications for how dietary supplementation can be used effectively in humans.

“I think it is important for people to focus on good nutrition, but for those of advanced age who are running out of energy and not moving much, we’re trying to find a supplement mixture that can help improve their quality of life,” said Christiaan Leeuwenburgh, Ph.D., senior author of the paper and chief of the biology of aging division in the UF College of Medicine.

Scientists do not fully understand all the processes that lead to loss of function as people age. But more and more research points to the mitochondrial free radical theory of aging, that as people age, oxidative damage piles up in individual cells such that the energy-generation system inside some cells stops working properly.

To address that problem, many anti-aging studies and supplements are geared toward reducing the effects of free radicals.

The UF researchers investigated the potential anti-aging benefits of a commercially available mixture marketed for relieving chronic fatigue and protecting against muscle aging. The supplement contains the antioxidant coenzyme Q10, creatine — a compound that aids muscle performance — and ginseng, which also has been shown to have antioxidant properties.

The study gauged the effects of the mixture on physical performance as well as on two mechanisms that underlie the aging process and many age-related disorders: dysfunction of the cells’ energy producing powerhouses, known as mitochondria, and oxidative stress.

The researchers fed the supplement to middle-aged 21-month-old and late-middle-aged 29-month-old rats — corresponding to 50- to 65-year-old and 65- to 80-year-old humans, respectively — for six weeks, and measured how strongly their paws could grip. Grip strength in rats is analogous to physical performance in humans, and deterioration in grip strength can provide useful information about muscle weakness or loss seen in older adults.

Grip strength improved 12 percent in the middle-aged rats compared with controls, but no improvement was found in the older group.

Measurements of the function of mitochondria corresponded with the grip strength findings. Stress tests showed that mitochondrial function improved 66 percent compared with controls in middle-aged rats but not in the older ones. That suggests that supplementation might be of greater effect before major age-related functional and other declines have set in, the researchers said.

“It is possible that there is a window during which these compounds will work, and if the intervention is given after that time it won’t work,” said Jinze Xu, Ph.D., first author of the paper and a postdoctoral researcher at UF.

The researchers are working to identify the optimal age at which various interventions can enhance behavioral or physical performance. Very few studies have been done to show the effect of interventions on the very old.

Interestingly, although the older rats had no improvement in physical performance or mitochondrial function, they had lowered levels of oxidative damage.

That shows that reduction of oxidative stress damage is not always matched by functional changes such as improvement in muscle strength.

As a result, research must focus on compounds that promote proper functioning of the mitochondria, since mitochondrial health is essential in older animals for reducing oxidative stress, the researchers said. And clinical trials need to be performed to test the effectiveness of the supplements in humans.

“It’s going to be very important to focus less on oxidative stress and biomarkers, and focus on having sufficient energy,” Leeuwenburgh said. “If energy declines, then you have an increased chance for oxidative stress or failure of repair mechanisms that recognize oxidative damage — we’re seeing that the health of mitochondria is central to aging.”

It is possible that although the supplement could help reduce the oxidative stress damage, because damage in much older animals was too great, energy could not be restored.

The different compounds in the mixture acted to produce effects that single compounds did not, because each component affected a different biochemical pathway in the body, addressing both oxidative stress and mitochondrial function, researchers said.

“People are catching on that using a single compound is not a good strategy — you have to use multiple compounds and target one or multiple pathways,” Leeuwenburgh said.

The manufacturers of the supplement donated the quantity used in the study and provided support for the postdoctoral researcher and analyses. The animals used in the study were paid for through grants from the National Institute on Aging.

Story Source:
Adapted from materials provided by University of Florida, via EurekAlert!, a service of AAAS.

Journal Reference:
Jinze Xu, Arnold Y. Seo, Darya A. Vorobyeva, Christy S. Carter, Stephen D. Anton, Angela M. S. Lezza, Christiaan Leeuwenburgh, Alejandro Lucia. Beneficial Effects of a Q-ter® Based Nutritional Mixture on Functional Performance, Mitochondrial Function, and Oxidative Stress in Rats. PLoS ONE, 2010; 5 (5): e10572 DOI: 10.1371/journal.pone.0010572

Article Source: IrongMagazine Blog

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The Truth About Acai Berry

Unless you’ve been hiding under a rock for the past 3 years, you’ve hard of this “magical” berry. Every time you open a magazine, there it is, looking at you all seductively. You can’t read anything related to diet or fat loss without it showing up.

So let’s get the facts all straightened out.

To put it in terms that are more interesting—at least to me—Acai (pronounced ah-sigh-ee), is sort of like the Kim Kardashian (pronounced card-ASS-ee-in) of the anti-oxidant world; that is, they’ve both been around for a while, but until about two or three years ago, no one really knew about it.

Then, seemingly out of nowhere, Acai (and Kim) exploded into the mainstream.

Acai started dating rappers, showing up at all the best parties, and that —coupled with the release of the infamous Acai Sex Tape—made sure everyone wanted a piece of this, er…robust fruit. And its juices. Oh boy.

Better than berries.

Over the past several months especially, it seems like every where you look, every entertainment medium from trashy magazines to Oprah is talking about Acai and Kim K. Since you probably know all about the latter, let’s talk a bit about the former.

Before we go ANY FURTHER, let’s just put it out on the table and talk about what Acai is NOT:

DESPITE WHAT THE INTERNET ADS MAY TELL YOU….

* Acai is not a fat-burner.
* Acai is not going to make in you instantly slim
* Acai does not burn, trim, tighten, or firm
* Acai does not suppress appetite
* Acai is not a cure-all, or a quick fix
* Acai will not give you a bigger penis, harder erections, or more stamina

That should about cover what it’s not.

So the question is, if Acai doesn’t perform any of the aforementioned (awesome) tasks, then what the hell does it do, and why is everyone making a big deal about it?

Grown from the acai palm (a.k.a. euterpe), acai berries are a fruit native to Central and South America where they are both regularly available and consumed. In North America, acai has more recently made its way into fruit juice blends and nutritional supplements, with the mo st potent form being freeze dried powder derived from the fruit’s skin and pulp. The preliminary research on acai has been promising, particularly with regards to the fruit’s antioxidant properties.

Acai has been shown to:

THE GOOD STUFF (backed by actual science!):

* be abundant in many vitamins B1, B2, B3, C, and E
* possess high concentrations of the free radical scavenging anthocyanins cyandin 3-glucoside and cyanidin 3-rutinoside
* yield the highest oxygen radical absorbance capacity (ORAC) value of any fruit
* high activity20against superoxide, peroxil, peroxynitrite and hydroxyl radicals
* inhibit inflammatory cyclooxygenase enzymes COX-1 and COX-2; enzymes important in both acute and chronic inflamation
* stimulate production of macrophages, white blood cells extremely important to the immune system
* be potentially effective for anti-cancer supplementation due to activation of caspase-3, an enzyme important in apoptosis

Acai is certainly a super berry, super fruit, super antioxidant, super-any-way-you-look-at-it food.

So Acai is, after all, pretty cool–just not as cool as the supplement ads make it seems.

For fighting free-radicals and overall oxidative stress, you’re not going to find much out there that’s better as a singular addition to your diet or supplement article; however, it’s really important to note that most people eating healthfully probably don’t have to worry too much.

If you want to supplement with Acai for health benefits, the research is definitely. However, if you’re looking for a fat-burning aid, look elsewhere.

Source: ironmagazine.com/blog

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by Jim Stoppani, PhD

May 21, 2010

RIPPED STACK
Bodybuilding is about mass, but it’s not all about mass. You need to keep your bodyfat low to show off your hard-earned mass. Knowing how to stack effective fat burners to get the most burn for your buck is critical for staying big and lean. Stacking these three fat-torching supplements will keep the fat off and the muscle on.

* EVODIAMINE
This extract from the Evodia rutaecarpa fruit works to burn bodyfat through a number of mechanisms. First, it stimulates specific receptors in the central nervous system that boost metabolic rate. Brand new research from Chubu University (Kasugai, Japan) shows that evodiamine can prevent fat gain in rats by enhancing uncoupling proteins, which work to maintain an elevated metabolism. Second, evodiamine reduces hunger and slows digestion, which keeps you feeling fuller longer and leads to a slow, even release of glucose into the bloodstream. This helps to prevent insulin spikes, which can bump up fat storage.

* GREEN TEA
This is one of the hottest fat-burning supplements on the market today because research confirms that it is very effective for boosting metabolic rate and, therefore, fat loss. The active ingredients in green tea are the polyphenols known as cate-chins, which have antioxidant as well as fat-burning effects. The main cat-echin that helps green tea burn fat is epigallocatechin gallate. This cate-chin inhibits the enzyme that breaks down norepinephrine. This neurohormone is involved in regulating metabolic rate and fat burning.

* CAFFEINE
The world’s most popular drug is not just a morning eye opener, it’s also an effective fat burner. The main way that caffeine boosts fat loss is by binding to fat cells, which in turn, enhances the removal of fat and inhibits the storage of fat. In other words, caffeine helps to get more fat out of fat cells and into circulation, where it can travel to tissues, such as muscle cells, to be burned for fuel.

STACK THEM LIKE THIS
Green tea extract and caffeine are readily available as supplements; evodiamine is another matter. The good news is that numerous fat-burner supplements stack the three. Look for one that supplies about 30-50 mg of evodiamine, 250-500 mg of green tea extract standardized for EGCG and 100-400 mg of caffeine per dose. Take it two or three times per day before meals, such as in the morning and early afternoon. One dose should be taken within an hour of workouts, as long as your training sessions aren’t too close to bedtime.
RIPPED STACK*
SUPPLEMENT DOSE
Evodiamine 30-50 mg
Green tea extract 250-500 mg
Caffeine 100-400 mg

Source:FLEXONLINE.COM

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