Lose Weight | Gain Muscle| Nutrition Facts

The acai berry, pronounced ah-sigh-ee, is a super food and berry that no diet should be without.  Not only does it taste good but the health benefits of this exotic berry are totally off the charts!  In this article, you will discover the top 10 incredible health benefits of the acai berry.

Some Basic Facts About The Acai Berry

Acai is grown in the swamps and flood plains of the Brazilian Amazon forest and grows as the fruit of the acai palm tree.  There are eight species that are native to Central and  South America.  The botanical name is Euterpe Oleracea. The berry is an inch-long reddish-purple fruit, and it is a relative of the cranberry, blueberry and other dark purple fruits.

The Top 10 Amazing Benefits of The Acai Berry

Benefit Number 1 – It Aides Weight Loss –  Acai is A-1 for boosting the fat-burning metabolism.  When you burn fat, you emulsify it thus creating wastes and toxins in the blood stream.  One of the keys to rapid and healthy weight loss is the body’s ability to quickly eliminate this waste.  Acai can help you to flush out pounds of unwanted waste and body toxins leaving you thinner, cleaner and happier.

Benefit Number 2 – It Increases Your Overall Energy – One of the criteria and definitions of youth is energy level.  Because of its internal cleansing effect, the acai berry can improve your energy level by helping you to sleep better at night and to wake up more energetic and refreshed in the morning.

Benefit Number 3 – It Promotes Healthier Skin – One of the things that will surely take years off your appearance is that of healthier, more youthful-looking  and elastic skin.  Acai has unique properties that will help your skin to glow and for you to look and feel younger.

Benefit Number 4 – It Improves Your Blood Flow – Poor circulation is concomitant to a number of ills such as blood clotting, pre-mature balding and heart problems.  Acai improves your blood circulation.  Improved circulation makes you feel better and live longer.

Benefit Number 5 – Acai Promotes A Stronger Heart – It gives your heart the vital nutrients that it needs to work properly and efficiently.

Benefit Number 6 – It Improves Mental Clarity – Because one of the beneficial properties of the acai berry is that of  improved circulation, the connected benefit is improved blood flow to the brain as well.

Benefit Number 7 – It Reduces “Bad” Cholesterol – The berry has two essential fatty acids: one is known as Omega 6 (linoleic acid) and the other is Omega 9 (Oleic acid).  Research has shown that these fatty acids play a major role in the lowering and maintenance of normal cholesterol levels.

Benefit Number 8 – Acai Is A Powerful Anti-Oxidant – What  this means is that the nutrients found in this fruit have the ability to protect and shield the body from the attack of deranged scavenger cells called “free radicals” which are produced as a result of the  air pollution that we breathe and the residual pesticides that we ingest from supermarket fruit and vegetables.  Acai has been shown to have up to 33 times more anti-oxidant power than that of red wine grapes.

Benefit Number 9 – It Aides The Digestive System –  Acai cleanses and detoxifies the body;  it also contains high levels of fiber which enhance the proper elimination of body waste.

Benefit Number 10 – Acai Enhances Sexual Performance – Got your attention there, didn’t I !   When all of the above benefits are in effect, your sexual libido gets a jump start and boost as well.

A heads up.  100% pure organic acai juice can go for $25.00 for a 32 ounce bottle.  Still not bad for all of the health benefits you will get by drinking it.  So, try it daily for 3 weeks, and see what happens.  You’ll be glad you did!

And now I’d like to invite you to claim your Free Instant Access to receive a FREE weekly fitness training and nutrition eCourse when you visit:

http://www.FitnessGuruBonus.com

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Yours in health,

Charles Prosper

The 12-Week Fitness Guru

This is the second part of a 5-part series of the definitive guide to sugar substitutes.  This 5-part series  covers several popular brands of sugar substitutes which include  Splenda®, Stevia, Equal®, Truvía® and Sweet N’ Low®.  In this installment, I will cover the latest craze in sweeteners – Stevia.

What Is Stevia?

Stevia is a genus of the sunflower and is an herb in the Chrysanthemum family.  Though the botanical classification of the plant is called Stevia rebaudiana, it is commonly known as sweetleaf, sweet leaf, sugarleaf, or simply stevia; it is widely grown for its sweet leaves.  Generally speaking, the word stevia refers to the entire plant, but it is only some parts of the plant which are sweet.  The sweet-tasting components of the plant are  isolated from what is called the steviol glycosides.   Once the steviol glycosides are isolated and purified from the plant the stevia sweetener as we find now in supermarkets can be produced.

Stevia Extract in the Raw®

The History of Stevia

As with so many “new”  plants discovered, the stevia plant turns out to not be new at all.  The plant was widely used by herbalists in Paraguay, and the South American naturalist, Bertoni, “discovered” stevia in the late 1800’s.  Stevia is cultivated in Paraguay, Brazil, Japan and China, however, probably due to it’s recent popularity, stevia is also being cultivated in Canada, Mexico and California.

The Benefits of Stevia

Stevia is a natural sugar substitute with zero calories.  Here are some of its other benefits:

Benefit  Number 1 – Stevia Aides in the Treatment of Obesity – As a no-calorie sweetener, desserts may be prepared without the excessive calories of sugar.

Benefit  Number 2 – Stevia Inhibits the Growth of Some Bacteria in the Mouth – Unlike the cavity causing effects of sugar, stevia can aide in the prevention of tooth decay and gum disease.

Benefit  Number 3 – Stevia Helps Regulate Blood Sugar Levels (Good News for Diabetics) – Stevia has almost no effect on blood glucose (blood sugar) levels.  This is good news for those suffering with diabetes and hypoglycemia.  (Hypoglycemia occurs when your blood sugar glucose is too low, and is usually a side effect of diabetes medicines; stevia can help in the balance of blood sugar.)

The 2 Key Ingredients of Stevia

• Malodextrin – a filler added to prolong shelf life (also a type of sugar)
• Stevia Rebaudiana – the key ingredient of the stevia sugar substitute

How Sweet Is Stevia?

Stevia has a curious property of sweetness that I found.  When you first taste it, it doesn’t taste that sweet on the onset – but ­ – it appears that the sweetness increases gradually and tends to last longer in your mouth than sugar (and without the negative tooth-decaying effects of sugar.) On The Prosper “Sweet-Ometer”, my personal sweetness rating, I give stevia a 3-star rating (four stars being best).

Stevia rates (3 stars)  •  2 packet needed to sweeten my cup of tea

How Affordable Is Stevia?

A 9.7 ounce of Stevia in the Raw® goes for $8.29.  A servig is considered a teaspoon.  In this bag, you get the equivalent of 550 servings, that is, 550 teaspoons of sweetner.  Not bad.

In the next instalment of the series on sugar substitutes, part 3 of this 5-part series, I will talk about the sugar substitute known as Equal®.   Until then…

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Leave us your comment.  Thank you.

This is the first part of a 5-part series on sugar substitutes.  In this 5-part series, I will cover several popular proprietary brands of sugar substitutes:  Splenda®, Stevia®, Equal®, Truvía® and Sweet N’ Low®.  In this part 1 of the series, I will cover the sweetener Splenda®.

Key Concepts While Reading This Series on Sugar Substitutes

To help you get the most from this information, it is good that you keep in mind as few things about your choice of sugar substitutes.

Key Concept Number 1 – A Proprietary Brand Name Is Less Important Than The Ingredients – Each brand name will equal certain ingredients.  This is important because now you have a handle to comparing it with supermarket generic brands – which have the exact same ingredients ­– but the generic supermarket brand may cost you up to 50% less than the brand name!  Why pay more for the exact same product!

A Supermarket’s Lower-Priced Sucralose Generic Version

Key Concept Number 2 – When Comparing Prices, Always Look At The Cost-Per-Ounce – Don’t just look at the total price of the package or box.  Take your time.  Go deeper.  Look closer – at the small tags below each package-price-tag.  Your grocer will also have listed for you ­– the cost per ounce! This is extremely important if saving money matters to you.  Example.  I saw a small bottle of Splenda® containing 50 packets for $3.99 (at a cost of $2.28 per ounce).  Right next to it, I saw on sale another box of the supermarket generic blend containing the same ingredients as Splenda® – but for only $6.99 – and containing 200 packets (at a cost of $1.28 per ounce!)  Is this a savings – or what!

Key Concept Number 3 – What Is  The Sweetness Level on The Prosper “Sweet-Ometer” – The  sweetness of each sugar substitute product to be reviewed will be measured and calibrated scientifically for sweetness – by my taste buds.  It is supposed that each 1 packet  = 2 teaspoons of sugar which is theoretically enough to sweeten my cup of hot green tea.  I will taste and tell.  On The Prosper “Sweet-Ometer”, the sweetness rating is measured from 1 to 4 sweetness stars, 4 stars being good and sweet, the highest rating, and 1 star being not so sweet, the lowest sweetness rating (according to my taste buds).

The Prosper “Sweet-Ometer” Scale

(4 stars) •  1 packet   = enough to sweeten my cup of tea

(3 stars) •  2 packets = needed to sweeten my cup of tea

(2 stars) •  3 packets = needed to sweeten my cup of tea

(1 star)   •  4 packets = needed to sweeten my cup of tea

(Warning: I’ve always had a “sweet tooth”. Taste buds may vary.)

Basic Facts About Splenda®

Splenda® is a non-nutritive sweetener that contains no calories. Splenda® is used in equal amounts as granulated sugar.

The 3 Key Ingredients of Splenda®

• Dextrose – a filler added to prolong shelf life (also a type of sugar)
• Malodextrin – a filler added to prolong shelf life (also a type of sugar)
• Sucralose ­– a by-product of sugar, and the main and primary ingredient of Splenda®.  When you look at generic versions of Splenda® in your supermarket, they will show on the side of the box the three key ingredients of dextrose, malodextrin and sucralose, but they will emphasize, on the front of the box that it is a sucralose sweetener.

The 3 Key Advantages of Splenda®

Advantage Number 1 –Splenda®, unlike some other sweeteners has the ability to retain its flavor when it is heated.

Advantage Number 2 – Splenda® will keep a very long time on your shelf, and it does not require any refrigeration.

Advantage Number 3 – Splenda® contains no digestible carbohydrates therefore it does not affect blood glucose by causing a spike in insulin levels as does sugar taken.  When excess sugar triggers insulin levels this signals the body to store fat.  This problem is circumvented through the use of Splenda®.

Splenda® rates on The Prosper “Sweet-Ometer” Scale:  3 stars (2 packets needed to sweeten my cup of green tea)

In part 2 of this 5-part series on sugar substitutes, I will talk about the latest craze  in sweeteners – Stevia®.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Leave us your comment.  Thank you.

Garlic has been used all throughout history for both the kitchen and for healing and medicinal purposes.  Though very popular as a condiment of master cooks and chefs, few people know that garlic has some amazing health and healing properties.  In the article, you will discover the 5 surprising health benefits of garlic.

Some Basic Facts About Garlic

The garlic is a very close relative to the onion, shallot, leek and chive.  The botanical name of garlic is Allium Sativum.  The bulb of the garlic is the part that is most commonly used from which are taken small crescent shaped garlic cloves.

The 5 Surprising Benefits of Garlic

Benefit Number 1 – Garlic Lowers Cholesterol and Improves Cardiovascular Health – Garlic helps to lower the ratio of good to bad cholesterol in the body.  The bad cholesterol, also known as LDL, is the type of cholesterol that accumulates in the circulatory pathways and in time begin to block the flow of blood to the arteries.  Garlic contains an ingredient called allicin which prevents LDL from being oxidized.  Recent research also has shown that by taking garlic supplements, persons suffering from hypertension, can reduce their high blood pressure by 5%.  This in turn means that they are reducing their chance of stroke by 40% !  You may ask, if garlic is so good for lowering cholesterol, why don’t drug companies research it more.  Why?  Because there is no monetary incentive in the way of financial reward for researching something so affordable and accessible as a food that can be easily found and obtained in any supermarket.

Benefit Number 2 – Garlic Is A Potent Anti-Oxidant – What this means is that when erratic and deranged cells (called free radicals) attack the healthy cells of the body, foods that are classified as anti-oxidants such as garlic put of a protective shield against the onslaught of these free radicals.  (Free radical cells, by the way, result from breathing air pollution and from ingesting the residual pesticides of fruit and vegetable produce.)  The allicin in garlic naturally increases the  enzymes atalase and glutathione peroxidase in your blood which in turn become the anti-oxidant agent.

Benefit Number 3 – Garlic Can Help in the Overcoming of Nicotine Addiction – Good news for those trying to kick the cigarette habit and the addiction to nicotine! Garlic can help counteract the damaging effects of nicotine addiction.  It also slows down the aging process of your liver by inhibiting lipid peroxidation.  (Lipids in a word are the fatty acids of the body.)  Lipid peroxidation refers to the degeneration and degradation of lipids whereby the free radicals “steal” electrons from the lipids in cell membranes, resulting in cell damage.  Garlic protects the healthy liver cells from this through their anti-oxidant shield.  The liver is responsible for removing impurities and toxins from the body – including nicotine.

Benefit Number 4 – Garlic Can Help Improve and Clear Up Acne – There are many reasons for acne, including stress, hormones and diet.  It is not likely that garlic can be claimed as a cure for acne, but there is strong evidence to believe that it can improve the condition of acne in conjunction with other treatment because of its antibiotic and blood cleansing properties.

Benefit Number 5 – Garlic Is Nature’s Infection-Fighting Antibiotic – Garlic can effectively fight off a number of harmful bacteria, such as:  E. coli, Listeria, Cryptococcal Meningitis, Salmonella, Candida Albican and Staphylococcus. Garlic has 1% of the potency of penicillin, but don’t let that dissuade you or fool you into believing that garlic lacks potency or effectiveness.  Eating garlic daily or regularly has a cumulative effect for making your body resistant to infection.  Back in the early 19^th century, some English priests caught some infectious fevers, the daily garlic-eating French priests did not catch these fevers.  The main problem with most commercial antibiotics like penicillin is that the bacteria being fought can develop resistance to them; this is not the case with garlic.

What About Garlic Breath

Eating a fresh chopped garlic clove or two as part of your daily diet in your salad or other food will definitely improve your health.  However, the down side of eating plenty of garlic is “garlic breath” which most people find offensive.  There is a way around this problem; it is through the use of garlic supplements found at your supermarket or health found store.   Garlic supplements are very affordable.  You can get a 180 capsule bottle for as little as $10. One to two capsules taken two times a day after meals is all you need.

Who ever thought those tiny little cloves could do so much good.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Leave us your comment.  Thank you.

Cranberries are a type of slightly tart and acidic red berry that are rich in vitamin C, along with many other health benefits.  One benefit that stands out is that they are excellent for fighting infection.  In this article, you will discover 5 marvelous and amazing benefits of the cranberry.

Some Basic Facts About The Cranberry

Cranberries are a fruit and native plant of North America.  Our Native Americans were the first to use the cranberry as food. The botanical name is Vaccinium Macrocarpo.

The 5 Amazing Benefits of Cranberries

Benefit Number 1 – They Counteract and Soothe Urinary Tract Infection – Many studies have conclusively shown that cranberry juice has beneficial effects on the urinary tract.  The reason why this is so, is because the juice has the therapeutic property of reducing the number of bacteria adhering to the lining of the urinary tract such as in the urethra which is the tract which allows urine to be expelled from the body, located in the penile shaft of the male and internally in the female.

Cranberry juice acts as a bactericide (an agent which kills bacteria in the body) and helps to reduce the acidity of the urine thus disrupting and making difficult the development of kidney stones.

Benefit Number 2 – They Can Help Counteract and Overcome Asthma Attacks – Take fresh, whole cranberries and crush them.  Boil them with their skin in distilled water, and drink it once the mixture has cooled off.  Cranberries can effect relief from asthma attacks because their naturally active ingredients are similar to the drugs prescribed by doctors to control asthma – but – without the side effects!

Benefit Number 3 – They Reduce Bad Cholesterol – Laboratory results have shown that cranberry juice drunk on a daily or regular basis helps remove and lower “bad cholesterol”.

Benefit Number 4 – They Prevent Ulcers – Recent studies have shown that cranberries have the ability to prevent peptic ulcer by inhibiting the adhesion of bacteria to certain areas of the stomach lining.

Benefit Number 5 – Cranberries Contain An Anti-Aging Agent – Exciting new research has shown evidence that cranberries can possibly help protect the brain from neurological damage.

Now, go out and make cranberries a part of your regular diet.  Eat the fresh berries, or you can purchase 100% fresh pressed bottled cranberry juice in your nearest health food store.  Warning.  The pure 100% variety of this juice is pricey.  A 64 ounce bottle of 100% pure cranberry juice can cost you about $59.00.  (But prescription medicines are much more expensive – and they do come with a lot of side effects.) Good health is what we are talking about here.  And, what price good health?

Yours in  health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Leave your comments.  Thanks.

The benefits of green tea have been known and been used for thousands of years in Ancient Asia.  When you discover the miracle of these magical green tea leaves, you might be tempted to call it the world’s most wondrous green drink!

Some Basic Facts About Green Tea

Green tea was used for medical purposes almost 4000 years ago.  The Ancient Chinese used it particularly for headaches and for depression.  The botanical name is Camellia Sinensis, and the way that it is processed is unlike that of black tea which most of us are familiar with.  Green tea leaves are withered and steamed versus being fermented like black and oolong tea leaves.  Unlike black tea leaves, green tea leaves have only a very small amount of caffeine, caffeine which causes insomnia and nausea in some people.

Green Tea Is A Powerful Antioxidant

What this means, in simple terms, is that green tea has a protective chemical agent called catechins which scavenge and protect our body from the harmful  effects of cells (called free radicals) that are cells damaged and deranged by the effects of air pollution that we breath and the residual toxins and pesticides still present in the commercial fruit and vegetables that we eat.  These deranged free radical cells attack the healthy cells of the body. Anti-oxidants set up a protective wall to shield the body from the attack of free radicals.  The antioxidant level of green tea is a hundred times more effective than vitamin C, and it is twenty-five times better than vitamin E in protecting our immune system.  This in itself is reason to drink several cups of this marvelous tea everyday.

The 7 Incredible Benefits of Green Tea

Benefit Number 1 – It Accelerates The Fat-Burning Metabolism – You can expect an increase in fat oxidation and fat reduction as a result of taking a cup of this tea, especially just before your weight training or aerobics.

Benefit Number 2 – It Reduces The Risk of Heart Disease and Heart Attack – There have been studies to show that taken on a regular daily basis, it  reduces the risk of thrombosis.  (Thrombosis is the formation of a clot of coagulated blood, called a thrombus, which attaches itself inside a blood vessel and causes blockage to the free circulation of blood.)

Benefit Number 3 – It Reduces the Risk of Esophageal Cancer – The esophagus is the long tube that runs down from the mouth to the stomach; after being chewed and swallowed, the food enters the esophagus, making its way down to the stomach.  This vital organ can be kept healthy through the drinking of grren tea on a daily basis.

Benefit Number 4 – It Reduces the Level of Bad Cholesterol in the Blood – Green tea improves the ratio of good to bad cholesterol.

Benefit Number 5 – It Is Used To Treat Rheumatoid Arthritis – Rheumatoid Arthritis is a condition that leads to inflammation of the joints and surrounding tissues.  The tea acts as an anti-inflammatory agent.

Benefit Number 6 – It Is Used To Strengthen the Immune System – The immune system essentially is a system of special cells, proteins, tissues, and organs that protects against germs and microorganisms and become the body’s defense against disease and infection.  This tea fortifies the all-important immune system.

Benefit Number 7 – Drinking Green Tea Helps Reduce Plaque and Bacterial Infection in the Mouth – In addition to being an anti-inflammatory agent, the tea can help prevent cavities as well as strengthen tooth enamel.

If you would like to make green tea a part of  your healthy diet, you can look for it in the coffee and tea section of your supermarket.  So, go green.  Green tea that is.

Please leave your comments.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

The banana is one of the most nutritionally dense fruit that you can eat.  Did you know that the banana has more than 17 amazing health benefits? After reading this article, you will never look at a banana in the same way again.  This I promise you.

Basic Facts About Bananas

Banana is the common name for the herbaceous plant of the botanical classification genus Musa. There are various types, colors and textures of bananas, however, the yellow-sweet variety that most of us are familiar with is the yellow Cavendish banana. The banana is grown in tropical climates like Ecuador, Colombia or the Philippines and are also grown in at least 105 other countries.

A Quick Banana Tip: Never put an unripe banana in the refrigerator!  The reason is that once you refrigerate a banana, it will never get any riper.  It will stay at whatever stage of unripe-ness that you stored it.  Green bananas will ripen naturally when kept away from direct sunlight, outside of the refrigerator and at room temperature.

The 17 Amazing Health Benefits of the Banana

1. Provides Quick Energy - Bananas have three types of natural, healthy sugars which are: fructose, glucose and sucrose.   Research has proven that just two bananas provide enough energy for a strenuous 90-minute bodybuilding workout.

2. Reduces the Risk of Blood Pressure and Stroke - The banana is extremely high in potassium yet low in salt which makes it the perfect fruit to help control blood pressure.  Too much sodium, a.k.a salt, is known to raise the blood pressure.  The potassium in bananas helps to counteract and combat sodium in the body.

3. Helps to Alleviate the Symptoms of Depression - Because bananas contain tryptophan which is a type of protein that the body converts into serotonin.   Serotonin is known to make you relax and helps you to sleep better thus improving your mood and generally making you feel happier.

4. Helps to Alleviate the Symptoms of PMS (Pre and Post Menstrual Syndrome) -  The vitamin B6 that it contains regulates your blood glucose levels which can indeed affect your mood.

5. Helps to Improve Anemia - The high iron content in bananas can stimulate the production of blood hemoglobin, and so can help in cases of anemia.

6. Helps to Avoid Morning Sickness - Pregnant?  Snacking on bananas between meals helps to keep your blood sugar levels up and avoid morning sickness.

7. Helps to Relieve Constipation - Bananas are high in fiber.  By including bananas in your diet, you can help to restore your normal bowel action. You can overcome this problem naturally – without resorting to harsh chemical laxatives.

8. Helps to Relieve Heartburn - Bananas have a natural antacid effect in the body.  So if you suffer from heartburn, try eating a banana for soothing your stomach.

9. Reduces Itching of Mosquito Bites –  Try rubbing the affected area with the inside of a banana skin.  Many people have found it successful at reducing the swelling and irritation of insect bites.

10. Provides Relief from Minor Burns -  Peel a ripe yellow banana.  Now mash up the banana, and then wrap it in a cloth or paper towel around the area.  Tape it in place with some surgical tape.   Pain relief should begin in moments.

11. Helps to Alleviate the Conditions of Ulcers - The banana neutralizes over-acidity in the digestive tract and reduces irritation by coating the lining of the stomach.  It is used as a dietary food against intestinal disorders because of its soft texture and smoothness.

12. Helps Alleviate Seasonal Affective Disorder (SAD) - Seasonal affective disorder (SAD) is a mood disorder in which people who have normal mental health throughout most of the year suddenly experience a mood swing in the winter also known as winter depression or the winter blues. Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

13. Helps People Trying to Quit Smoking and Tobacco Addiction –  Bananas can help people trying to give up smoking. They contain vitamin B6 and B12 as well as potassium and magnesium all of which help the body recover from the effects of nicotine withdrawal.

14. Helps to Alleviate the Effects of Stress -  When we are stressed, our metabolic rate rises and thereby reduces our potassium levels.  Potassium is very important to the homeostasis of the body which is the overall healthy balance of the body.  Potassium is a vital mineral which helps to normalize the heartbeat, sending oxygen to the brain and regulating the body’s water balance. When these important functions are knocked out of balance by stress, they can be  placed back into balance with the help of the high-potassium snack of the banana.

15. Benefits the Kidneys and the Bones -  The high potassium content of the banana suppresses calcium excretion in the urine; this action minimizes the risk of kidney stones.  Also, the suppression of calcium excretion minimizes the loss of calcium from the body thus reducing the risk of osteoporosis.

16. Helps to Calm the Nerves –  Because bananas are very high in the B vitamin complex, they can help calm and soothe the nervous system.

17. Helps to Prevent Muscle Cramping During Strenuous Exercise -  The high potassium content of the banana is the mineral that promotes full contraction and extension of muscle movement.  This is why a banana before a body building workout does wonders for enhancing your routine.

So, forget about just eating an apple a day.  When compared to an apple, the banana has twice the carbohydrates,  four times the protein, five times the vitamin A, three times the phosphorus and twice the other vitamins and minerals of an apple.  Not only that, it is very rich in potassium, and hands down, it is one of the most economically-priced food values around.  The banana rocks! Now, let’s all shout together – “A banana a day keeps the doctor away!”

Please leave your comments.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

If you are a man or if you are the spouse of a loved-one who is a man, you want to know about this herb -  saw palmetto.  There is a mountain of evidence that points to the fact that this herb may keep the male prostate gland healthy even to the point of preventing and protecting it from the development of the dreaded and deadly disease of prostate cancer which can affect men over 50.  In this article, you will discover a simple, safe solution to avoid and prevent an avoidable and preventable condition.

What Is The Prostate Gland

The prostate is a small, walnut-sized structure that makes up part of a man’s reproductive system. This gland wraps around the urethra which is the tube that carries urine out of the body.

What Usually Happens As Men Age Over 50 (Enlargement of the Gland)

A common occurrence of a large percentage of men over 50 is an enlargement of the prostate gland.  This in and of itself does not indicate a definitive pathological condition, but regular medical checkups for early detection is always advisable and important.  The exam that is given is to detect the level of PSA (prostate specific antigen) which, in short, is the measurement to indicate pathological activity. When the doctor says the PSA measurement is high, then there is cause for concern.

What Are The Possible Symptoms of Prostate Problems?

The majority of the symptoms listed below can occur with prostate cancer, but they can also be associated with conditions that have nothing to do with this malignancy.  Possible prostate problem symptoms are:

• Urinary dribbling, especially immediately after urinating

• Urinary hesitancy (delayed or slowed start of urinary stream)

• Urinary retention

• Pain with urination

• Pain with ejaculation

• Pain with bowel movement

• Lower back pain

As always, when in doubt, see your doctor.

Once discovered in an advanced stage, the treatment options for prostate cancer are:   surgery, radiation therapy, hormonal therapy, chemotherapy and cryosurgery (the freezing of the malignant cells).  I am all for emergency treatment when necessary, but I have always been a fanatical advocate of prevention. You know, an ounce of prevention is worth a pound of cure. Enter (drum roll please) the incredible, amazing, health-promoting herb known as – saw palmetto.

Some Basic Facts About Saw Palmetto

This herb also goes by the botanical name of (Serenoa repens) which is a berry that grows naturally within the southeast part of the United States. 

The 5 Blessed Benefits of Saw Palmetto

Benefit Number 1 – Decreases the Size of Enlarged Prostates -  Studies have shown that for some patients there was as much as a  60% reduction in the size of an enlarged prostate after regular use of this herb.

Benefit Number 2 – Relieves Symptoms of Difficult Urination

Benefit Number 3 – Reduces the Urge of Excessive or Frequent Urination

Benefit Number 4 – Relieves Residual Urination (Incomplete Urination)

Benefit Number 5 – Counteracts Inflammation and Swelling of the Prostate

If you are over 50, I strongly recommend the addition of saw palmetto gelatin capsules as a regular part of your diet. You can usually find them at almost any health food or nutrition store.

Now, let me emphasize clearly one thing.  A prevention is not a cure.  The message however here is clear, keep your prostate healthy throught prevention and care – and you will never, ever have to worry about having to find a cure.

Please leave your comments.

Yours in health,

Charles Prosper

“The 12 Week Fitness Guru”

I love soft music. I love pretty women. But most of all, I love chocolate! Dark chocolate! This article will be good news for all devoted “choco-aholics” like myself. Guess what? Chocolate is good for you. But before you make a route to your nearest chocolate factory, you must know how much and what kind of chocolate to eat. I will also tell you of all of the stunning health benefits. In fact, in this article, I will show you the 5 amazing health benefits of eating daily dark chocolate. Taste buds ready? Let’s go.

Dark Chocolate Not Milk Chocolate

All chocolates are not made equal. When it comes to the selection and consumption of the healthy variety, forget about milk chocolate; it is 85% sugar and only 15% cocoa. The secret is in the cocoa. The more cocoa you take percentage-wise, the more health benefits you will obtain. Dark chocolate can contain 60% to 80% cocoa. Now we’re talking health benefits!

Flavonoids Is the Health Secret Ingredient Within The Cocoa

Flavonoids are a naturally occurring antioxidant (protector of cell tissue damage and deterioration) that is also found in green tea, red wine and some fruits like blueberries and pomegranates. The more flavonoids that you get into your body, the better.

The 5 Amazing Benefits of Dark Chocolate

Benefit # 1 – The Flavonoids Contained Have Been Shown Beneficial To the Cardiovascular System.

Benefit #2 – Recent Studies Have Shown A Square (6 Grams) Daily Lowered Blood Pressure By Two Points.

Benefit #3 – Daily Dark Chocolate Has Shown To Low LDL “Bad” Cholesterol by About 5 Points.

Benefit #4 – Flavonoids Prevent the Lining of Blood Vessels from Cracking and Becoming Inflamed.

Benefit # 5 – The Anti-Oxidants of the Flavonoids Prevent Tissue and Cell Degeneration.

How Many Squares of Dark Chocolate Should You Eat

Though we are talking about a lot of health benefits, you still need to be careful not to overdo it. You still can get fat by eating too much, and that certainly is not beneficial to your health. One or two squares is about the most that you should eat per day. One square is about 30 calories, but keep in mind also that it has a high fat percentage as well. There’s no need to eat the entire bar (or platform). You will gain plenty of health benefits from a square or two.

What Percentage of Cocoa Should Eat Square Contain

I recommend at least 60%. 72% is better. 80% is the best, though the least sweet. My favorite is 72% – not too sweet, not too bitter. Also, one last tip, there is no need to buy the priciest brands. Very high-quality dark chocolate bars are available for $2 to $4 each.

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse.

http://www.FitnessGuruBonus.com

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link.   Get your bonuses now. You’ll be glad you did.

From Charles Prosper – The 12-Week Fitness Guru

When you are talking about massive and quick muscle growth in conjunction with progressive weight resistance, that is, bodybuilding with barbells and dumbbells, nutritionally speaking, the subject of when and how much protein should be consumed must be addressed. The reason is that protein contains the building blocks of muscle mass which are called amino acids.

In this article, you will discover that though a balanced meal may consist of protein, carbohydrates and fats, the equation for body building success is that you consume protein with every meal. Read on and find out the 3 reasons why you should eat protein at every meal.

What Is A “Meal”?

Before I can explain for you how and why to get protein with every meal, for our purposes, let me define “meal”. A meal is anything that you put in your mouth and at any time. For the type of success in building muscle mass that you are looking for, you should plan to consume at least 5 small meals throughout the day timed at about 2 hours apart.

What Kinds of Protein Should Be Eaten

For a protein source to be considered high quality or complete, it should contain all of the 22 essential amino acids that make up a complete protein source. Examples of such complete (high quality) protein are: eggs, milk, chicken, fish, lean cuts of meat, such as sirloin, soybeans and cottage cheese.

“Quick-Fix High Quality Protein” and “Elaborately-Prepared High Quality Protein”

I would like to carve out two categories of protein for the purpose of showing that some complete protein sources can be prepared quickly while other types of high quality protein will take a little more time to prepare.

Quick-Fix Proteins:  whey protein powder and milk (cow’s or soy), cottage cheese or protein bars. (Caution: Take it easy on the protein bars as they are also high in calories, 250 to 375 calories per bar. One bar is considered as a small meal.)

Elaborately-Prepared Proteins:  scrambled egg whites, broiled breast of chicken, broiled fish, broiled chopped sirloin, you get the picture.

The 3 Reasons Why You Should Eat Protein At Every Meal (To Build Muscle Fast)

Reason #1 – It Is the Primary Building Block of Muscle – You need protein to make your muscles grow; without it no muscle growth is possible. (This is the first and most obvious reason when you think about it.)

Reason #2 – Protein Slows Down the Absorption of Carbohydrates Into Your System - There is a long and a short explanation of why this is important. I will give you the short explanation. The faster carbohydrates are absorbed into the system, the quicker there is the tendency for the body to store carbohydrates as fat. “Me no like fat. Me like muscle”, as the Neanderthal might say.

Reason #3 – Your Body Is Kept In A “Positive Nitrogen State” – To have your body in a “positive nitrogen state” is a fancy way of saying that your “blood is richly bathed in protein and amino acids” which can only can have one result, if you are also exercising properly and that is – muscle. Muscle. M – U – S – C – L – E.

And now I’d like to invite you to claim your Free Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse.

http://www.FitnessGuruBonus.com

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link. Get your bonuses now. You’ll be glad you did.

From Charles Prosper – The 12-Week Fitness Guru