The Amazing Kernel

According to research completed in March 2001 by Dr. K. Phillips of Virginia Polytechnic Institute and State University, the sunflower kernel is rich in a number of nutrients that have been shown to protect against cardiovascular and other diseases and to act as antioxidants and anti-carcinogens. When considered in aggregate, this amazing kernel packs a powerful nutritional punch. Sunflower kernels contain high levels of vitamin E, betaine, phenolic acids, and choline. In addition, the kernel is a good source of arginine and lignans. Each of these compounds, while perhaps unfamiliar to the layperson, has been studied by the scientific community and shown to offer a variety of health benefits.
Vitamin E (Tocopherols): May protect against cardiovascular disease.
Betaine: May protect against cardiovascular disease.
Phenolic acids (chlorogenic acid): Antioxidant and anti-carcinogen.
Choline: Plays a role in memory and cognitive function.
Arginine: Potential heart benefits.
Lignans: May protect against heart disease and some cancers; lowers LDL cholesterol and triglyceride.
Sunflower seeds offer an easy way to add some crunch, taste, and nutrition to a variety of foods. Toss them over your salad, mix them in with popcorn, serve them a la carte, or even add them to your fresh baked, whole grain breads and muffins.

To Your Health,

John Hall

Weight Gain vs Cancer Risk

Research from the UK shows that maintaining a healthy weight may decrease a person’s risk of developing up to a dozen different types of cancer by very significant margins. The study’s lead author is Dr. Andrew Renehan, senior lecturer at the School of Cancer Studies at the University of Manchester. The findings were published in the February, 2008, issue of the prestigious UK medical journal, The Lancet.

The researchers analyzed data from 141 previous studies with information on over 280,000 people who were followed for up to 15 years. This approach expanded the research to more types of cancers and more diverse populations than researchers had ever looked at before. Researchers have long suspected a link between weight gain and certain cancers, including colon and breast cancers. But the new study suggests it could also increase the risk for cancer of the esophagus, thyroid, kidney, uterus and gall bladder, among others.

The study results show that in men, an average weight gain of 33 pounds increased the risk of esophageal cancer by 52%, thyroid cancer by 33%, and colon and kidney cancers each by 24%. In women, a weight gain of 29 pounds increased the risk of cancer in the uterus and gall bladder by nearly 60%, esophagus by 51% and kidney by 34%.

“This study provides a lot of circumstantial evidence about the dangers of obesity,” said Dr. David Robbins, a gastroenterologist at Beth Israel Medical Center in New York, who was not involved in the study. “It also highlights the cancer crisis we face as obesity rates increase worldwide.”

“One of the hypotheses is that the presence of excess fat cells could affect the levels of hormones in your body,” Renehan said. “At a cellular level, that may favor the development of tumors in humans.”

“The simple message is that, if you manage to keep a healthy body weight, you will have a lower risk of developing cancer,” said Ed Yong, of Cancer Research United Kingdom.

If you would like to lose weight once and for all – the first step is understanding the true cause of an overweight condition - and the many myths about weight loss that are so prevalent today. For more info you can contact John Hall: John@johnhallstudios.com or call 312.421.6640

To Your Health,

John Hall

Quinoa - The Mother Grain

Quinoa, though not technically a cereal grain like wheat or oats, has been cultivated and eaten as a cereal for thousands of years by South Americans. Quinoa (pronounced keen-wah) is the tiny seed of the Chenopodium Quinoa, a leafy plant that is a distant relative of spinach and beets.

Quinoa was called the "mother grain" by the Incas (chisiya mama). Now, as people in the rest of the world learn more about Quinoa, they're discovering that its ancient nickname was well deserved - Quinoa is indeed a nutritional powerhouse.

Quinoa's protein content, about 16 percent, is higher than that of any other grain. Wheat also has a high protein content, about 14 percent, but the protein in wheat and most other grains is lacking in the amino acid lysine, which Quinoa has in abundance. In fact, the amino acid composition in Quinoa is almost perfect. The World Health Organization has judged the protein in Quinoa to be as complete as that in milk. In addition, Quinoa contains more iron than most grains, and is a good source of calcium, phosphorus, folate, and many B vitamins. Eating a serving of whole grains, such as Quinoa, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease.

A 3-year prospective study of 229 postmenopausal women with cardiovascular disease, published in the July 2005 issue of the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows and lss progression in stenosis, the narrowing of the diameter of arterial passageways.

To Your Health,

John Hall

Yams & Heart Disease

Yams are a good source of both potassium and vitamin B6, two nutrients that your body needs every day. Vitamin B6 helps your body break down a substance called homocysteine , which can cause damage to blood vessel walls. High intakes of vitamin B6 have been shown to reduce the risk of heart disease.

Potassium is a mineral that helps to control blood pressure. In the Dietary Approaches to Stop Hypertension (DASH) study, one study group ate servings of fruits, vegetables and low-fat dairy food in place of snacks and sweets. This approach offered more potassium, magnesium and calcium. After eight weeks, this group lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic). Yams also contain a storage protein called D ioscorin .

Preliminary research suggests that Dioscorin can help your body to achieve increased kidney blood flow thereby reducing blood pressure.

In addition, Yams' complex carbohydrates and fiber deliver the goods gradually, slowing the rate at which their sugars are released and absorbed into the bloodstream. Because they're rich in fiber, yams fill you up without filling out your hips and waistline. Yams are also a good source of manganese, a trace mineral that helps with carbohydrate metabolism and is a cofactor in a number of enzymes important in energy production and antioxidant defenses.

To Your Health,

John Hall

How to PREVENT Weight Gain During the Holidays:

This will be some of the most simple advice you ever get about holidays weight gain. Don't skip your workouts.How's that for rocket science! ;-)But look, this is the time of year where most people fall apart.They get busy as all get out with parties and shopping.And I want you to enjoy yourself and have fun. I really do.However, I don't want you to be one of the many that can't fit into their sweat pants - never mind skinny jeans - when January rolls around.NOW is the time to crank up your workouts so you can enjoy those parties guilt free. My partners over at Prograde Nutrition have two awesome resources for you to thelp you out.And don't worry, they're totally free.The first will be released in a couple days. They're recording a Holiday Survival Guide webinar that is going to reveal ten simple strategies to help you get through the holidays unscathed. But still allow you to feast on your favorite foos. The second thing is going to turbo charge those workouts I was just talking about. They've made available to all of my readers a killer 39 page report titled, "What to NEVER Eat After You Workout."Trust me, you don't want to waste your workouts by fueling it improperly afterwards. This report is easy to read and it'll teach you all the basics. Just the stuff you need to know. Nothing else. Be sure to grab your free copy of it today by clicking the link below: http://johnhallstudios.getprograde.com/what-to-never-eat-after-you-workout.html Ok, that's it for now. Enjoy the "What to NEVER Eat After You Workout" report. I'll be back in a couple days with the Holiday Survival Guide webinar!

To Your Health,

John Hall NSCA-CPT

PS - Not only is this eye-opening info, but it's absolutely FREE. Which is absolutely stunning because they should be charging for it.And who knows? Maybe they'll start to, but for now you don't have to pay so be sure to rush over to this link below and get your copy. http://johnhallstudios.getprograde.com/what-to-never-eat-after-you-workout.html

5 Quick And Easy Kitchen Rules For Good Nutrition

1. Season To Taste: Just because a recipe lists out the amount of certain spices and seasonings doesn't mean you have to abide by that. Your mouth is going to tell you what you like best. So experiment a little and season to your taste.

2. Utilize the advice of others: Have you ever talked to your butcher or produce manager at your grocery store. If you haven't you should be. They know about the best cuts of meat, the freshest meats that have just arrived or the freshest produce. Particularly the butchers can also tell you how best to prepare a certain cut of meat or fish. Utilize their expertise to enhance your dinner plate.

3. Create your own recipes: Recipes or ingredients aren't set in stone. If you have some extra mushrooms in the fridge or a red bell pepper throw it into a recipe you think it would fit into. Don't let good food go to waste. If you don't like a recipe that has chicken in it and you think it would taste good with beef then switch it out. You will be amazed at how many new recipes you can come up with by adding or swapping out various ingredients. Expand your options and start experimenting a little and you just might come up with something amazing!

4. Shop for the best: Be picky with the quality of fruit and vegetables you buy. Inspect them and don't be afraid to ask the produce manager for the freshest product. A fresh piece of fruit or quality vegetable can make all the difference in the taste of a meal or dish.

Same goes for meat or fish. Grass fed meat costs more, but you get a much healthier piece of meat richer in Omega 3 fats. If healthier food leads to a healthier body then why wouldn't you spend a few extra dollars on higher quality food.

5. Utilize your local farms: Since we are on the topic of quality generally if you buy from local farms you will get fresher produce or meat and it is likely to taste better also. Not to mention if you buy organic or buy right after it comes out of the field you get a food with more nutrients in it.

If you implement these 5 Kitchen Rules To Eating Right your food will taste better and you body will thank you.

To Your Health,

John Hall NSCA-CPT


PS. click here for a special offer http://www.johnhallstudios.getprograde.com/store.php?page=45

Why Butter is Better

* Vitamins ...

Butter is a rich source of easily absorbed vitamin A, needed for a wide range of functions, from maintaining good vision to keeping the endocrine system in top shape.

Butter also contains all the other fat-soluble vitamins (D, E and K2), which are often lacking in the modern industrial diet.
* Minerals ...

Butter is rich in important trace minerals, including manganese, chromium, zinc, copper and selenium (a powerful antioxidant). Butter provides more selenium per gram than wheat germ or herring. Butter is also an excellent source of iodine.
* Fatty Acids ...

Butter provides appreciable amounts of short- and medium-chain fatty acids, which support immune function, boost metabolism and have anti-microbial properties; that is, they fight against pathogenic microorganisms in the intestinal tract.

Butter also provides the perfect balance of omega-3 and omega-6 fats. Arachidonic acid in butter is important for brain function, skin health and prostaglandin balance.
* Conjugated Linoleic Acid (CLA) ...

When butter comes from cows eating green grass, it contains high levels of conjugated linoleic acid (CLA), a compound that gives excellent protection against cancer and also helps your body build muscle rather than store fat.
* Glycospingolipids ...

These are a special category of fatty acids that protect against gastrointestinal infections, especially in the very young and the elderly. Children given reduced-fat milks have higher rates of diarrhea than those who drink whole milk.
* Cholesterol ...

Despite all of the misinformation you may have heard, cholesterol is needed to maintain intestinal health and for brain and nervous system development in the young.
* Wulzen Factor ...

A hormone-like substance that prevents arthritis and joint stiffness, ensuring that calcium in your body is put into your bones rather than your joints and other tissues. The Wulzen factor is present only in raw butter and cream; it is destroyed by pasteurization.

To Your Health,

John Hall NSCA-CPT

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