Healthy Cupcakes

These cupcakes are a great sweet treat if you are following a healthy diet but have a sweet tooth! Low calorie with low impact carb and 4g protein per cake, these little treats are a lifesaver in my diet!

Ingredients

• 10g                 GoNutrition Chia Seed Powder
• 2.5 cups         Oats
• 60g                Go Nutrition Soya Protein Isolate
• 30g                Go Nutrition Diet Whey Vanilla Ice Cream (any other protein)
• 2 packet         Stevia
• 20g                 Dark Chocolate With Stevia (chocolate chips)
• 2cups             Water  
• 2 tbsp             Vanilla Essence
• 2 tbsp             Agave Syrup / honey
• 15g                 Extra Virgin Coconut Oil
• 1 cup              Stewed Apples or ripe banana
• pinch              Himalayan Rock Salt

Macros

Calories

Total Carbohydrate 10 g

Dietary Fiber 1 g

Sugars 2 g

Protein 4 g Total Fat 2 g

 

Instructions

Preheat your oven to 380f or 190c The easiest way to make these is to use individual cupcake liners as if you use a tin, they may stick-even if you oil the tins well.

Mix all the dry ingredients together and mix the wet ingredients separately. Gradually mix together the wet and dry ingredients. If the mixture is too dry, add a little more water until you get a smooth mixture. If its too wet, add a little extra protein or oats to thicken.

Divide the mixture into 24 cupcakes and cook for aprox 20 minutes. Keep an eye on them so they don’t burn.

They taste great straight from the oven but also can be stored or frozen for future use. I like to reheat mine and eat warm.

The basic recipe can be tailored to your taste by adding coconut, you could replace the chocolate chips with dried fruit, but if you make substitutions, the macros will change.  I used a mixture of soya and whey protein but you could use any protein or different flavours.

I got my Protein, chia seeds and coconut oil from GoNutrition, follow this link to get a free bag of protein on your first order and this promo can be used with any other discount code! 

Home made Protein Bars Berryliscious. Nut Free, Low Carb

I like to make my own protein bars and really enjoy experimenting to find new recipes and these are may favourite yet! They are suitable for Vegans as well as Vegetarians, Nut free, raw and very low carb! Most natural bars have nut butters in and I have a hubby with a nut allergy so these are great for anyone wanting to avoid nuts. This is the basic recipe with macro breakdown, but you can easily adapt them to include your favourite ingredients.

 

Ingredients   

 

Bars

75 g unflavoured Soya Protein (could use any type of protein (unflavoured/ vanilla))

70 g, Desiccated Coconut

10 g, Chia Seed Powder
60ml, Soya Unsweetened Milk (could use any non dairy milk)
1 tsp (5 ml), Natural Vanilla Essence
100 g, Blackcurrants (Raw) (or any berry)Coating

80g, Dark Chocolate With Stevia  (dairy free for Vegan)

 

I used GoNutrition, click here to get a free bag of protein when you order yours (discount code GNAS3R90 for 10% of first order

Preparation

 

Blend the berries, coconut & vanilla essence together and mix in the protein and chia seeds 

Add the milk little by little to make a thick mixture. If its too runny it wont set. If its too wet, add extra protein until the right texture.

Line a tin with baking paper and press the mixture into the tin. Or divide and form into bars on a tray.

Place in fridge until sets. You could freeze to speed this up.

Cut into bars

Melt the chocolate (in a glass bowl over a pan or in a microwave)

Coat the bars in the chocolate and return to the fridge to set. (I coated one side, let them set then coated other side.)

Its best to keep them chilled.

You could use dried fruit for bars that will keep longer, you will need more liquid if use dry fruit.

 

Serves 8        150 calories per bar

 

Macro Breakdown

 

 

Total Fat	10g
Total Carbohydrate	3g
Dietary Fiber 2 g
Sugars 1g
Protein	10g

These bars are tasty & sweet enough to satisfy my sweet tooth! I have kept the recipe as clean as possible, but ingredients could be substituted, but it will affect macros. I prefer Stevia chocolate and unflavoured / unsweetened milk and protein to avoid any artificial sweeteners. The chocolate I went for was an 85% bar, dairy free but you could use any chocolate. I love these as its so hard to find recipes for nut free bars with low carbs!  And even store bought natural bars usually have nuts in. As these are so low carb, they are ideal for any phase of your diet. If you try them, please post a comment - really hope you like them too!

 

 

Comp Prep diet Vegetarian style: where do i get my protein?

The biggest question I get asked is how do you get enough protein as a vegetarian athlete? Well its not that difficult but it does take a bit of planning, As not all veggie protein is complete, you have to make sure you get lots of veggie protein to ensure you consume the full spectrum of amino acids, however it does mean a veggie diet can be a lot more varied than a meaty one!

So at the moment I'm in my final phase of diet, I'm still eating a lot, around 1750-1800 calories and carbs are fluctuating on a carb cycle so my macros change but I aim to get at least 145-200g protein per day (1-1.36g per pound of bodyweight)
So what does my day look like?

Breakfast: egg frittata (mix of eggs and egg whites, spinach and any other veggies I fancy!) sometimes with baked beans. Sometimes protein pancakes (home made with soya protein, oats, chia seeds) with almond butter and honey or agave syrup. (both cooked in coconut oil)
Post Training: Natural Recovery shake including Hemp Protein, greens, berries, kale, spinach etc.
Lunch: Tofu / Quorn & mixed salad sometimes with Spanish tortilla (potato and egg). (Salad dressing olive oil and balsamic) Home made high protein soups (split pea / lentil)
Mid afternoon: Protein shake click here to find out more about my comp prep protein  recommendation. Home made protein bars, or natural protein bars / flapjack. Latest sweet treat protein recipe is protein cake its nut free and also suitable for Vegans!
Tea: Evening meal with either Quorn, Soya, Tofu, or chickpeas / lentils with veg and Quinoa / Buckwheat
Evening snack: home made protein cake / bar, protein mousse, or a tofu frappe / shake or protein hot chocolate (I use silken tofu to make the shake and non dairy milk so i'm not relying on protein powders too much) For recipes for home made protein snacks click here

Like I said before, my macros change every day so this is just some meal examples not an actual day and I include as much variety as I can but if I aim for 20-30g protein per meal I can easily hit my target.

For help on how to plan your protein intake and food list with protein per portion, please click here

I really love my veggie comp diet, its very different from a typical bodybuilding diet which can be repetitive and fairly restricted. A Veggie bodybuilding diet is so varied and healthy- None-veggie athletes could benefit from including some veggie meals into their prep to have a break from chicken and rice lol :D So if you are thinking about going veggie or vegan, or recently changed your diet, don't be worried about your protein, just plan well and you will be fine!

NEW RECIPE PROTEIN BARS NUT FREE VEGAN / VEGETARIAN

These high protein bars have a soft cake like consistency, they are a real treat, especially when still warm! Its a clean eating recipe, which can be made Vegan / Vegetarian and its nut free too! Perfect for me as my hubby has a nut allergy and most recipes out there use nut butter so I prefer not to use nuts or nut butters if possible in recipes.

Ingredients
Dry
3 scoop   Protein powder (any) chocolate flavour
20g         Natural hemp protein
2 tbsp.    Soya flour
1.5 cups Oats
3 tbsp.    Cocoa
1/2 tsp    Himalayan pink salt

Wet
1/3 cup   Chopped dates
3/4 cup   Apple sauce / stewed apple
1/3 cup   Coconut oil
3 tbsp.    Honey / agave syrup/ other syrup
2 tbsp.    Vanilla extract

Other
2 tbsp. Chia seeds (could use an egg / egg whites instead)
Preperation
preheat oven to 200 degrees
add the chia seeds to 6 table spoons of water and leave for a few mins (this is an egg substitute)
mix all the dry ingredients together
blend the dates and wet ingredients together
add the wet and dry mixture, use a little water if the mix is too dry
press into a baking tray (I lined mine with baking paper to prevent it sticking)
bake for 15-20 mins
cut into 10 bars
enjoy!


Macro Breakdown

Calories	197
Carbohydrates	18 (11 of which sugar)
Protein	9
Fat	9

Macros based on whey protein (chocolate stevia sweetened variety) Substitutions will affect macro breakdown)

To keep this recipe as clean as possible i recommend using an unsweetened or stevia sweetened protein, i used a whey protein, but to make the recipe vegan, any Vegan protein (eg soya, pea, hemp, or a vegan blended protein)

Apple sauce / stewed apple - i used an tinned variety but to make the recipe cleaner, you could stew your own!

find me on myfitness pal: Julias Protein Flapjack Bars

Healthy?

What is health and fitness? Its a term that's used all the time, but we probably don't take the time to think about what it really is. Id guess that most people who compete in sports, bodybuilding or work in 'fitness industry' probably think they are healthy... but that depends on what your definition of healthy is. Recently ive found out about a few people who would probably have considered themselves fit and healthy, but when faced with potentially life threatening or life altering illness, have been forced to look at whether they can make their lives more healthy and have made quite radical changes to their lifestyles. But why so we wait until we are forced to stop before we look at all aspects of our lives... I guess we are all just busy living our lives and sometimes it takes a massive shock to make us re-evaluate things. So I am challenging you now, dont wait until you are forced to, just pause for a few minutes and look at all aspects of your life and see if there's more you can do to make your lifestyle more healthy. The earlier you give your body a break and look after it, the more likely it is to cope if you do face a life altering illness you may even prevent illness in the process.

If you do want to make changes, tackle one thing at a time, in manageable chunks, putting too much pressure on yourself can just lead to failure if it all seems to much, but every little step you take to improve your health and fitness really will add up!

The obvious. Diet. 'you are what you eat' this phrase has been around for ever! but it really is literally true. Your bodys cells are constantly renewing and can only function and repair itself on what you feed it. Feed it crap and you cant expect it to run at full capacity. If you went to a wildlife reserve and saw the keepers feeding the animals coke, pizza and cake, you would think it was abuse, they aren't supposed to eat that, its unethical... so why is it ok for us? were we meant to eat that stuff? Now im not saying you cant enjoy any of these, but my point is that you need to get the right nutrition in first, as the main part of your diet and enjoy these in moderation if you want them, but a diet based on non nutritious processed food isn't going to give your body the nutrients it really needs to stay healthy. Now what is the best diet, well, that can be debated for hours... and may well be different for different people, depending on your sensitivity to certain foods, allergies, intolerances, susceptibility or risk factors for disease (genetically/ hereditary illness in family), current illness / health situation. But it does seem that many faced with life threatening disease do opt for plant based diets, alkaline diets, removing processed foods, and lowering meat, dairy and sugar intake. Personally this is what I consider a healthy diet, but why wait until you are ill before improving your diet, ive been vegetarian for 25 years and following alkaline 70:30 for the last couple of years and am lowering my dairy at the moment and adding hormone balancing foods. Its a journey and im doing it a my own pace, one that I can manage, but each little thing I do, I know is going to add up to a healthier me. But at the very least, most of us don't even eat the minimum 5 a day fruit and veg, so regardless of what you consider a healthy diet to contain, most people would agree that getting some good nutrients from more veg and fruit would be a good place to start!

Exercise.
We all know that exercise is important, for heart health, bone, joint, muscle health, posture, lungs... pretty much every part of the body benefits from moving around. What's the best type of exercise? well we could debate that for hours depending on the person, but walking, swimming, riding a bike, participating in sports, dancing, going to the gym, taking up a martial art or an exercise class, there's something out there for everyone. But it isn't just what the body needs that benefits here. Serotonin, the feel good hormone is released during exercise and, well, most people will tell you they just feel better after they exercise, whether that's a result of hormones, getting out in the fresh air, or just taking time out from your day to do something positive for yourself, the feeling of accomplishment, whatever it is, it makes you feel good so exercise is helping your mental as well as physical health. Finding something you enjoy is really important as its more likely to become part of your lifestyle.

Emotional Health
Emotional & Mental health, well I just touched on that. Im not just talking about severe mental illness, depression etc, I m taking about general feeling of wellbeing and happiness, whether you get stressed or feel down. Emotional well being is probably the least looked after aspect of our health. So what can we do to help stay emotionally well? Exercise is probably the most under utilised anti depressant there is. Like I said, whatever causes it, exercise has a positive affect on mood and emotion. A morning walk, can clear the mind, give you space to think, plan and take a little time for yourself before the day runs away from you. You feel good because you already accomplished something positive before the day got going and that positivity can last throughout the day. Stress, life has become so fast pace since the internet took off, everything has to be done faster, our crazy busy multitasking lives where everything has to be done yesterday and demand for your time and attention are higher than ever before, juggling a thousand tasks, feeling overwhelmed can come to anyone, sometimes completely out of the blue, one day you are invincible, but the next, you don't know where to start, yoga, tai chi, meditation can really help to slow things down for a little time, so you can focus your mind and rejuvenate. Making time to do something you enjoy, a hobby, meeting a friend for a cuppa, or seeking professional help for a problem, theres so much we can do if we recognise its important. Most of us are so busy running a family and earning a living that we forget to take a breath and actually enjoy our life!

Pollution / Toxins
So you may do all this already, so you are already doing an amazing job of keeping your mind and body healthy, but there's still another aspect to consider. In our industrialised, technological world, there are pollutants, chemicals & toxins all around us and these can have a negative impact on our body too. In the last year I have stopped using products containing parabans which have an oestrogen like affect on the body, ive stopped heating food in plastic containers in the microwave as that can also release oestrogen like chemicals into food. Smoking, car pollution, factory smoke, pesticides, artificial additives to food, we are bombarded by man made chemicals every day and little by little the effects can add up, so I try and reduce the amount of processed food I eat to a minimum , avoid artificial sweeteners wherever possible, choose oil or butter over man made margarine, little changes, but they add up so quick if not aware, just simply choosing organic produce or at least thoroughly cleaning fruit and veg before eating can make a difference. And whle I mention fruit and veg... diets really important here too... if you eat lots of antioxidants, it helps mop up all the nasty free radicals that cause havoc in the body from stress poor diet and pollution!

So my message is...

Don't wait until life forces you to re-evaluate your life, just have a think now, look at how you are doing and see if theres something more you can do to preserve your best health and fitness for the future. Give your health a second chance!
Heres to a healthy future!

GSH Ignite Product Review

I try to eat clean as much as possible, but I do use supplements, but when I do, I like them to be as natural as possible, and to have additional health benefits too. I haven't used pre workouts or thermogenic fat burners for a few years as I just wasn't happy with the ingredients in most of them, but I've recently been introduced to GSH Ignite. So what is GSH? Well here is what the company say about it, what it contains, what it does and why it works, followed by my personal experience of using this product. The claims about their ingredients have been clinically proven, see their website for information.

Undenatured whey protein has been shown to significantly enhance muscular performance, including peak power and work capacity (strength). It promotes a natural anabolic state in the body, the formation of lean muscle mass, and may also enhance endurance by fighting against oxidative stress, which causes muscle fatigue.

GSH and SOD are your body’s most powerful intracellular antioxidants. But as you age, their production declines, leaving your cells vulnerable to free radicals and forcing them to decrease their energy production. Elevating your SOD and GSH levels allows cells to produce more energy, more efficiently for a natural, sustained energy boost throughout your day.

Athletes who have first-hand experience with the destructive side effects of “quick fix” products are choosing supplements, like GSH Ignite, to enhance performance and well being naturally. Ignite is perfect for the health-conscious who want to skip or cut back on the coffee and energy drinks for a naturally sustained boost.

Not all proteins are created equal

You need extra protein to maintain, repair, and grow lean muscle mass. Protein is important because it shortens your recovery time and improves muscle strength. But not all proteins are created equal. GSH Ignite is clinically proven to:

• Increase strength and explosive power†
• Decreases muscle fatigue†
• Enhance athletic performance†
• Reduce respiratory fatigue†
• Supports healthy heart function†
• Increases lean body mass†
• Boosts your immune system†
• Supports healthy joints and cells†

GSH Ignite For Mid-performance Energy Boost

Power. Strength. Performance. Naturally. As a protein-packed energy boost, GSH Ignite provides the cellular energy you need while protecting your cells from free radical damage.

GSH Ignite reduces and even delays the onset of muscle and respiratory fatigue while increasing your peak power and strength. Push yourself harder, faster and longer. With GSH Ignite, your body can take it. GSH Ignite addresses three main factors that affect performance energy:

• Supports cellular respiration†
• Reduces muscle fatigue†
• Reduces respiratory fatigue†

 

The Ignite Naturals product line is designed for experienced athletes and the health-conscious who want a natural solution for enhancing performance, increasing energy and managing weight. Whether you’re training for the Ironman or powering through an intense strength training session, pre-workout nutrition is the most critical element when it comes to setting new personal records. With no artificial ingredients or flavors, GSH Ignite can be mixed with water, coconut water and other mix-ins for even more protein.

GSH Ignite’s premium quality undenatured hormone-free whey protein boosts your immune system and raises your body’s own natural energy production. Add a proprietary blend of all-natural ingredients and you’ve got even more performance-enhancing benefits – all in a single serving.

 

GSH Ignite optimizes cellular function. Free radicals steal electrons from stable molecules, causing damage to cellular function, energy production, and even your DNA. GSH Ignite’s ingredients boost performance energy by binding to and neutralizing free radicals before they sabotage your performance and health.

 

GSH Ignite’s propriety blend of antioxidants supports your immune system and helps your body fight off disease and infection. Free radicals increase pro-inflammatory cytokines, which tax your immune system leaving your body vulnerable to illness and disease. GSH Ignite (natural cocoa) is full of antioxidants including:

• Goji berries are small red berries containing an extensive list of beneficial compounds and essential nutrients, including 18 amino acids, 6 essential vitamins, 5 carotenoids, and 2 essential fatty acids.
• Organic turmeric is made from the root of the turmeric plant, shown to have potent antioxidant, anti-inflammatory and anti-viral properties, as well as the ability to selectively kill a wide range of tumor cells.
• Cordyceps (mushrooms) have antioxidant, anti-inflammatory, anti-cancer and immune boosting properties. They are believed to provide the body with increased energy by enhancing myocardial ATP generation and mitochondrial electron transport.
• Organic cocoa, ground from the seeds of the cacao tree, has been found to be an effective antioxidant, as well as providing neurotransmitters that increase mental alertness, focus, and happiness.
• Coconut oil contains significant quantities of monolauric acid—also found in human breast milk— that boosts immunity against microbial infections and viruses.
• Bacopa Monnieri (herb) is used in traditional Ayurvedic medicine as a memory enhancer, anti-inflammatory agent, nerve tonic and heart tonic.
• Royal jelly is honeybee secretions found to possess anti-tumor, antioxidant, anti-inflammatory, anti- fatigue and immune boosting properties.
• Glisodin is a patented 100% vegetable source of Superoxide Dismutase (SOD). It stimulates cellular defense against free radicals, boosting your immune system and helping to protect your skin from sun damage.
• Grape seed extract protects blood capillaries and heart function, as well as being an anti-cancer, antioxidant, and anti-inflammatory agent.

Why I like it?
whats not to like? Ignites products are all real food ingredients and contain no hormones, no processed sugars, no GMO’s and no stimulants. GSH Ignite has a chocolate flavour, its not overly sweet or too strong in flavour, which for me, is perfect for something i'll be drinking just prior to, or while working out. I've been using this as a pre / intra workout drink for about 6 weeks and I have to say, I've been lifting heavier and recovering quicker. I've been focusing on my off season on improving certain body parts and adding muscle generally and people i see every day at the gym, have started to comment on how I look like I've gained muscle, so its not just me that's noticing the difference. Im vegetarian, I am an ectomorph (tall and skinny), so gaining muscle and changing body shape is a hard process, so to see a difference relatively quickly is fantastic! I love the fact its a natural supplement, so I could use this right up to a competition and not be worried about artificial sweeteners etc. that I would normally eliminate close to a competition as well as avoiding generally due to possible health risks associated with them. I love that there are no stimulants, so you don't get that quick burst of energy followed by the 'crash'.

I love the fact there is so much contained in this product, protein, energy and antioxidants, for improved performance, enhanced recovery and full of extra health benefits! Its jam packed full of good stuff! This is a high quality supplement containing well thought out, good quality ingredients. So if you are health conscious, prefer natural ingredients, want to avoid artificial stimulants, artificial ingredients but do want a pre / intra work out supplement, this is a great option to consider. Its not a cheap supplement, but I do believe with supplements, you do get what you pay for. Having tried it for a month, I will definitely be continuing to use this product. Ignite is widely available in USA and Europe, in the UK its newly launched with Invivohealthperformance.com
More product reviews coming soon...

GSH Ignite ingredients and selected studies

Whey Protein

Our highest quality un-denatured whey protein, derived from hormone-free dairy, is more than just a nutritional protein. It also acts as a cysteine donor to increase intracellular glutathione production, protecting and energizing cells as well as boosting the immune system. Undenatured whey protein has been shown to significantly enhance muscular performance, including peak power and work capacity (strength). It promotes a natural anabolic state in the body, the formation of lean muscle mass, and may also enhance endurance by fighting against oxidative stress, which causes muscle fatigue.
1. Effect of supplementation with a cysteine donor on muscular performance. J. Appl. Physiol. 87, 1381–1385. Lands, L. C., Grey, V. L. & Smountas, A. A. 1999
2. The biological activity of undenatured dietary whey proteins: role of glutathione. Clin. Invest. Med. 14: 296 – 309, 1991. Bounous, G., and P. Gold.
3. Oxidants and antioxidants in exercise. J. Appl. Physiol. 79: 675 – 686, 1995. Sen, C. K.
4. Exercise-induced oxidative stress: glutathione supplementation and deficiency. J. Appl. Physiol. 77: 2177 – 2187, 1994. Sen, C. K., M. Atalay, and O. Hanninen.
5. A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass. Nutr J. 2008 Aug 27;7:23. Treyzon, L et al.
6. Protein nutrition, exercise and aging. J Am Coll Nutr. 2004 Dec;23(6 Suppl):601S-609S. Evans WJ.
7. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr. 2005 Apr;24(2):134S-139S. Phillips SM, Hartman JW, Wilkinson SB.
8. Cellular Mechanisms of Resistance to Chronic Oxidative Stress. Free Radical Biology and Medicine. 1998 June; 24 (9): 1375-1389. Yutaka Sagara, et al.
9. Glutathione S-transferase π localizes in mitochondria and protects against oxidative stress. Free Radical Biology and Medicine. 2009 May; 46 (10):1392-1403. Shinji Goto et al.

Organic Cocoa

Our organic cocoa powder is ground from the seeds of the cacao tree. Scientific research has found cocoa to be an effective antioxidant, as well as providing neurotransmitters that increase mental alertness, focus, and happiness.
In addition, several compounds found in cocoa promote healthy heart function and help degrade atherosclerotic plaque that can build up in arteries and deprive organs and tissues of essential blood if left untreated. Finally, the arginine present in cocoa, which is the precursor for nitric oxide, helps accelerates recovery time and decrease blood pressure.

Selected Studies:

Enzymatic function of nitric oxide synthases. Cardiovascular Research43 (3): 521–531 REVIEW. Andrew, P.J.; Myer, B. (August 15 1999).
L-Arginine and hypertension. Journal of Nutrition134 (10 Suppl): 2807S-2811S REVIEW. Gokce, N.. (October 2004).
Exogenous L-arginine ameliorates angiotensin II-induced hypertension and renal damage in rats. Hypertension52 (6): 1084–1090. Rajapakse, N.W.; et al. (December 2008).
Arginine supplementation and wound healing. Nutrition in Clinical Practice20 (13): 52–61 REVIEW. Stechmiller, J.K.; et al. (February 2005).
Arginine physiology and its implication for wound healing. Wound Repair and Regeneration11 (6): 419–423 REVIEW. Witte, M.B.; Barbul, A (Nov-Dec 2003).
Heart-healthy Compound In Chocolate Identified. ScienceDaily. University of California – Davis (2006, January 20).

Goji Berry

Small red berries from a plant native to southeastern Europe and Asia, goji berries are used in Traditional Chinese Medicine and are a popular ingredient in Chinese tonic soups, where they are thought to improve circulation, fertility and sexual function.
Scientific research has found goji berries to contain an extensive list of beneficial compounds and essential nutrients, including 18 amino acids, 6 essential vitamins, 5 caretenoids, and 2 essential fatty acids. They have also been shown to possess antioxidant and anticancer properties, and help to protect neurons and boost immunity.

Selected Studies:

Antioxidant activities of some common ingredients of traditional chinese medicine, Angelica sinensis, Lycium barbarum and Poria cocos. Phytother Res 18 (12): 1008–12. Wu SJ, Ng LT, Lin CC (December 2004).
Fasting plasma zeaxanthin response to Fructus barbarum L. (wolfberry; Kei Tze) in a food-based human supplementation trial. Br. J. Nutr. 93 (1): 123–30. Cheng CY, Chung WY, Szeto YT, Benzie IF (January 2005).
Neuroprotective effects of anti-aging oriental medicine Lycium barbarum against beta-amyloid peptide neurotoxicity. Exp. Gerontol. 40 (8-9): 716–27. Yu MS, Leung SK, Lai SW, et al. (2005).
Immunomodulation and antitumor activity by a polysaccharide-protein complex from Lycium barbarum. Int. Immunopharmacol. 4 (4): 563–9. Gan L, Hua Zhang S, Liang Yang X, Bi Xu H (April 2004).
Effect of the Lycium barbarum polysaccharides on age-related oxidative stress in aged mice. J Ethnopharmacol 111 (3): 504–11. Li XM, Ma YL, Liu XJ (May 2007).
Recent development of antitumor agents from Chinese herbal medicines. Part II. High molecular compounds. Planta Med. 69 (3): 193–201. Tang W, Hemm I, Bertram B (March 2003).

Coconut oil

Naturally derived from the coconut, coconut oil is a proven antioxidant. It contains significant quantities of monolauric acid – also found in human breast milk – which boosts immunity against microbial infections and viruses.
The majority of the fats provided by coconut oil are medium chain triglycerides, which are easily digested, absorbed and utilized by the body, proving an especially beneficial energy source to athletes. They have been shown to posses thermogenic (fat burning) properties, and may enhance endurance in athletes, though the studies are not conclusive.

Selected Studies:

Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids 44 (7): 593–601. Assunção, ML (July 2009).
Virgin coconut oil supplemented diet increases the antioxidant status in rats Food Chemistry, Volume 99, Issue 2, 2006, Pages 260-266. K.G. Nevin, T. Rajamohan.
Medium-chain triglycerides: an update. Am. J. Clin. Nutr. 36, 950 –962. Bach, A.C. and Babayan, V.K. (1982).
Thermogenesis in man during overfeeding with medium chain triglycerides. Metabolism 38, 641– 648. Hill, J.O., Peters, J.C., Yang, D., Sharp, T., Kaler, M., Abumarad, N.N., and Greene, H.L. (1989).
The role of medium-chain triglycerides in exercise. Int. J. Sport Nutr. 6, 121–133. Berning, J.R. (1996).
Effects of dietary fat on metabolic adjustments to maximal VO and endurance in runners. Med. Sci. Sports Exerc. 26, 81– 88. Muoio, D.H., Leddy, J.J., Horvath, P.J., Awad, A.B., and Pendergast, D.R. (1992).
Enhanced endurance in trained cyclists during moderate intensity exercise following 2 weeks adaptation to a high fat diet. Eur. J. Appl. Physiol. 69, 287–293. Lambert, E.V., Speechly, D.P., Dennis, S.C., and Noakes, T.D. (1994).

Turmeric

Turmeric is a medicine and spice made from the root of the turmeric plant, native to tropical South Asia. It has been used for centuries in South Asian cooking and Ayurvedic medicine, where it is believed to have beneficial antiseptic, antibacterial and digestive properties and is used as a blood purifier, amongst other applications.
Scientific research has shown it to have potent antioxidant, anti-inflammatory and anti-viral properties, as well as the ability to selectively kill a wide range of tumor cells. Turmeric has been shown to increase glutathione and SOD levels significantly in heart and liver tissues depleted by inflammation. Turmeric is also currently being investigated as a treatment for Alzheimer’s.

Selected Studies:

Role of pro-oxidants and antioxidants in the anti-inflammatory and apoptotic effects of curcumin (diferuloylmethane). Free Radical Biology and Medicine, Volume 43, Issue 4, 15 August 2007, Pages 568-580. Santosh K. Sandur, Haruyo Ichikawa, Manoj K. Pandey, Ajaikumar B. Kunnumakkara, Bokyung Sung, Gautam Sethi, Bharat B. Aggarwal
Curcumin induces the degradation of cyclin E expression through ubiquitin-dependent pathway and up-regulates cyclin-dependent kinase inhibitors p21 and p27 in multiple human tumor cell lines. Biochemical Pharmacology, Volume 73, Issue 7, 1 April 2007, Pages 1024-1032. Bharat B. Aggarwal, Sanjeev Banerjee, Uddalak Bharadwaj, Bokyung Sung, Shishir Shishodia, Gautam Sethi
Immunomodulatory effects of curcumin: In-vivo. International Immunopharmacology, Volume 8, Issue 5, May 2008, Pages 688-700. Ch. Varalakshmi, A. Mubarak Ali, B.V.V. Pardhasaradhi, Raghvendra M. Srivastava, Sarvjeet Singh, Ashok Khar
Role of phenolic O-H and methylene hydrogen on the free radical reactions and antioxidant activity of curcumin. Free Radical Biology and Medicine, Volume 35, Issue 5, 1 September 2003, Pages 475-484. K. Indira Priyadarsini, Dilip K. Maity, G. H. Naik, M. Sudheer Kumar, M. K. Unnikrishnan, J. G. Satav, Hari Moha
Protective effect of curcumin on experimentally induced inflammation, hepatotoxicity and cardiotoxicity in rats: Evidence of its antioxidant property. Experimental and Toxicologic Pathology, In Press, Corrected Proof, Available online 3 April 2010. Suresh R Naik, Vishnu N Thakare, Snehal R Patil

Conjugated Linoleic Acid (CLA)

CLA is a naturally occurring component of the fats found in meat and dairy products and is an antioxidant. It has been shown to help reduce body fat and increase lean muscle mass. It has also been shown to help fight inflammation, reduce risk for cardiovascular disease, and also possesses anti-cancer properties.

Selected Studies:

Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007 May;85(5):1203-11. Whigham LD, Watras AC, Schoeller DA.
Conjugated linoleic acid reduces body fat mass in overweight and obese humans. Journal of Nutrition 130 (12): 2943–2948. Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen O. (1 December 2000).
Inhibition of carcinogenesis by conjugated linoleic acid: potential mechanisms of action. J Nutr. 2002 Oct;132(10):2995-8. Belury MA.
Inflammation and conjugated linoleic acid: mechanisms of action and implications for human health. J. Physiol. Biochem. 61 (3): 483–94. Zulet MA, Marti A, Parra MD, Martínez JA (September 2005).
Conjugated linoleic acid isomers and cancer. J Nutr. 2007 Dec;137(12):2599-607. Kelley NS, Hubbard NE, Erickson KL.
Conjugated linoleic acid. A powerful anticarcinogen from animal fat sources. Cancer 233 (3): 1050–4. Ip C, Scimeca JA, Thompson HJ. (1994).

Luo Han Guo

Luo Han Guo is a fruit native to southern China and is used as a low calorie sweetener and medicine. It is also known as the longevity fruit, and is used in Traditional Chinese Medicine to help treat chronic lung ailments and increase lifespan, amongst other things. Scientific research suggests that it is an antioxidant and may help prevent cancer. It may also prove effective in helping to treat diabetes and obesity.

Selected Studies:

Antioxidant property of fructus momordicae extract. Biochemistry and Molecular Biology International, 1996; 40 (6): 1111-1121. Shi H, et al.
Cancer-chemopreventive effects of natural sweeteners and related compounds. Pure Applied Chemistry 2002; 74(7): 1309-1316. Konoshima T and Takasaki M.
Tea antioxidants in cancer chemoprevention. Journal of Cellular Biochemistry, Supplement 1997; 27: 59-67. Katiyar SK and Mukhtar H.

Trimethylglycine (TMG):

TMG, also known as betaine, is an organic compound found in food such as beets, quinoa and spinach, and is essential for human well being. TMG helps to stabilize protein and prevent it from breaking down, playing an anabolic role in the body. It also serves as a methyl donor, working to normalize the efficiency of methylation/sulfation pathways, and is required for mitochondrial protein and nucleic acid synthesis. It maintains cellular replication, liver function and helps detoxify cells from certain substances. TMG is critical to protect cells from hyperosmotic stress, and assists in cell volume regulation.
While TMG supplementation has been proven to increase lean muscle mass and decrease body fat in livestock and is widely used in the industry, few studies have been done on humans. More comprehensive studies are necessary, though a ‘highly significant’ negative association between TMG levels in the blood and obesity has already been established (the higher your percentage of body fat, the lower your plasma TMG concentration).

Select Studies:

The clinical significance of betaine, an osmolyte with a key role in methyl group metabolism. Clinical Biochemistry, In Press, Corrected Proof, Available online 25 March 2010. Michael Lever, Sandy Slow.
N-trimethylglycine (betaine) transport is critical to protect HEPG2 cells from hyperosmotic stress. Gastroenterology, Volume 108, Issue 4, Supplement 3, April 1995, Page A1040. JC Bucuvalas, JA Bezerra, C. Schmidt, CE Burnham.
Divergent associations of plasma choline and betaine with components of metabolic syndrome in middle age and elderly men and women. J Nutr 2008;138:914–20. Konstantinova SV, Tell GS, Vollset SE, Nygård O, Bleie Ø, Ueland PM.
Betaine Supplementation and Blood Lipids: Fact or Artifact? Nutr Rev 2006;64:77–9. Szegedi SS, Castro CC, Koutmos M, Garrow TA. Betaine-homocysteine S-Zeisel SH.
Methyl donor supplementation prevents transgenerational amplification of obesity. Int J Obesity 2008;32:1373–9. Waterland RA, Travisano M, Tahiliani KG, Rached MT, Mirza S.
Effect of dietary betaine supplementation on lipogenic enzyme activities and fatty acid synthase mRNA expression in nishing pigs. Anim Feed Sci Technol 2008;140:36575. Huang QC, Xu ZR, Han XY, Han XY, Li WF.

Organic Cordyceps:

Cordyceps is a species of mushroom that has been used for centuries in Traditional Chinese Medicine and Tibetan Medicine, and is renowned for its immune enhancing and energetic properties. It came to the attention of the West when 3 Chinese runners taking cordyceps broke 5 world records at the 1993 National Games in Beijing.
Scientific research has found it to have antioxidant, anti-inflammatory, anti-cancer and immune boosting properties. It is also believed to provide the body with increased energy by enhancing myocardial ATP generation and mitochondrial electron transport.

Selected Studies:

Free radical scavenging and apoptotic effects of Cordyceps
sinensis fractionated by supercritical carbon dioxide. FoodChemToxicol. 2005 Apr;43(4):543-52. Wang BJ, et al.
Effects of Cordycepsmilitaris
extract on angiogenesis and tumorgrowth. ActaPharmacol Sin. 2004 May;25(5):657-65. Yoo HS, et al.
Anti-tumour and immuno-
stimulating activities of the fruiting bodies of Paecilomyces japonica, a new type of Cordyceps spp. Phytother Res. 2003 Aug;17(7):
830-3. Shin KH, et al.
Antioxidant activity of the extracts 
from fruiting bodies of cultured Cordycepssinensis. Phytother Res. 2000 Dec;14(8):647-9. Yamaguchi Y, et al.
Methanol extract of Cordycepspruinosa inhibits in vitro and in vivo 
inflammatory mediators by suppressing NF-kappaB activation. ToxicolApplPharmacol. 2003 Jul 1;190(1):1-8. Kim KM.
A characteristic pharmacological action of ‘Yang-invigorating’ Chinese tonifying herbs: enhancement of myocardial ATP-generation capacity. Phytomedicine. 2006 Nov;13(9-10):636-42. Epub 2006 May 2. Ko KM, Leon TY, Mak DH, Chiu PY, Du Y, Poon MK.
Pharmacological basis of ‘Yin-nourishing’ and ‘Yang-invigorating’ actions of Cordyceps, a Chinese tonifying herb. Life Sci. 2004 Dec 10;76(4):385-95. Siu KM, Mak DH, Chiu PY, Poon MK, Du Y, Ko KM.

Bacopa Monnieri

Bacopa is a plant used in traditional Ayurvedic medicine as, amongst other things, a memory enhancer, anti-inflammatory agent, nerve tonic and heart tonic. Scientific research has bolstered these findings, deeming it an antioxidant, neuroprotectant, anti-inflammatory, adaptogen (protects against stress) and cognitive enhancer.

Selected Studies:

Cognitive enhancement and neuroprotective effects of Bacopa monnieri in Alzheimer’s disease model. Journal of Ethnopharmacology, Volume 127, Issue 1, 8 January 2010, Pages 26-31. Nongnut Uabundit, Jintanaporn Wattanathorn, Supaporn Mucimapura, Kornkanok Ingkaninan
Anti-inflammatory activity of Bacopa monniera in rodents. Journal of Ethnopharmacology, Volume 104, Issues 1-2, 8 March 2006, Pages 286-289 Shabana Channa, Ahsana Dar, Shazia Anjum, Muhammad Yaqoob, Atta-ur-Rahman
Neuroprotective efficacy of Bacopa monnieri against rotenone induced oxidative stress and neurotoxicity in Drosophila melanogaster. NeuroToxicology, Volume 30, Issue 6, November 2009, Pages 977-985. Ravikumar Hosamani, Muralidhara
Bacopa monniera, a reputed nootropic plant: an overview. Phytomedicine, Volume 12, Issue 4, 20 April 2005, Pages 305-317. A. Russo, F. Borrelli

N-Acetyl-L-Cysteine (NAC)

NAC is a precursor to the amino acid L-cysteine and to reduced glutathione (GSH). NAC counteracts oxidative stress and replenishes glutathione levels, as well as supports healthy heart function. It is also an anti-inflammatory agent, and may help athletes speed recovery by supporting skeletal muscle microcirculation. It has also been shown to reduce exercise-induced diaphragm and respiratory fatigue, a key limiting factor in physical performance.
In several clinical trials, cysteine supplementation improved skeletal muscle functions, including strength, decreased the body fat/lean body mass ratio, improved immune functions, and increased plasma albumin levels (which helps maintain muscle mass and promotes a natural anabolic state in the body, amongst other functions). Scientific research has found that the dietary consumption of cysteine is generally insufficient, and that virtually everyone is likely to have a cysteine deficiency sooner or later.

Selected Studies:

Effects of N-acetylcysteine on respiratory muscle fatigue during heavy exercise. Respiratory Physiology & Neurobiology, Volume 165, Issue 1, 1 January 2009, Pages 67-72. Megan K. Kelly, Reneé J. Wicker, Thomas J. Barstow, Craig A. Harms.
N-acetylcysteine inhibits muscle fatigue in humans. J. Clin. Invest. 94: 2468 – 2474, 1994. Reid, M. B., D. S. Stokic, S. M. Koch, F. A. Khawli, and A. A. Leis.
Effect of N-acetylcysteine on diaphragm fatigue. J. Appl. Physiol. 68: 2107 – 2113, 1990. Shindoh, C., A. DiMarco, A. Thomas, P. Manubay, and G. Supinski.
Antioxidant effects of stereoisomers of N-acetylcysteine (NAC), L-NAC and D-NAC, on angiotensin II-stimulated MAP kinase activation and vascular smooth muscle cell proliferation. J Pharmacol Sci. 2004 Aug;95(4):483-6. Epub 2004 Aug 5. Kyaw M, Yoshizumi M, Tsuchiya K, Izawa Y, Kanematsu Y, Fujita Y, Ali N, Ishizawa K, Yamauchi A, Tamaki T.
The antioxidant action of N-acetylcysteine: Its reaction with hydrogen peroxide, hydroxyl radical, superoxide, and hypochlorous acid. Free Radical Biology and Medicine, Volume 6, Issue 6, 1989, Pages 593-597. Okezie I. Aruoma, Barry Halliwell, Brigid M. Hoey, John Butle.
Acute effects of N-acetylcysteine on skeletal muscle microcirculation following closed soft tissue trauma in rats. Journal of Orthopaedic Research, Volume 23, Issue 1, January 2005, Pages 231-241. Klaus-D. Schaser, Herman J. Bail, Lioba Schewior, John F. Stover, Ingo Melcher, Norbert P. Haas, Thomas Mittlmeier.

Royal Jelly

Royal jelly is a food made by workers bees but consumed only by the queen bee. While the queen and the workers possess the same genes and anatomy, on a diet of royal jelly the queen grows one and a half times larger than the workers and lives up to 40 times longer. Royal jelly has been found to possess anti-tumor, antioxidant, anti-inflammatory, anti-fatigue and immune boosting properties, amongst others.

Selected Studies:

Trace and mineral elements in royal jelly and homeostatic effects. Journal of Trace Elements in Medicine and Biology, Volume 19, Issues 2-3, 2 December 2005, Pages 183-189. Andreas Stocker, Peter Schramel, Antonius Kettrup, Eberhard Bengsch
Analysis of anti-allergic function of royal jelly. Natural Med. 55, 174 – 180. Kataoka, M., Arai, N., Taniguchi, Y., Kohno, K., Iwaki, K., Ikeda, M., Kurimoto, M., 2001.
The antioxidant properties of Royal jelly. Jpn. Pharmacol. Ther. 24, 1463 – 1471. Kuwahara, Y., Hori, Y., Yoneta, T., Ikeda, Y., 1996. [in Japanese].
Antiutumor effect of royal jelly. Folia Pharmacol. Japon 89, 73 – 80. Tamura, T., Fujii, A., Kumoyama, N., 1987. [in Japanese].
Royal Jelly prolongs the life span of C3H/HeJ mice: correlation with reduced DNA damage. Experimental Gerontology, Volume 38, Issue 9, 1 September 2003, Pages 965-969. Shin-ichiro Inoue, Satomi Koya-Miyata, Shimpei Ushio, Kanso Iwaki, Masao Ikeda, Masashi Kurimoto.
Screening of biological activities present in honeybee (Apis mellifera) royal jelly Toxicology in Vitro, Volume 19, Issue 5, August 2005, Pages 645-651. L.A. Salazar-Olivo, V. Paz-González
Major royal jelly protein 3 modulates immune responses in vitro and in vivo. Life Sciences, Volume 73, Issue 16, 5 September 2003, Pages 2029-2045. Iwao Okamoto, Yoshifumi Taniguchi, Toshio Kunikata, Keizo Kohno, Kanso Iwaki, Masao Ikeda, Masashi Kurimoto

Beta-Hydroxy Beta-Methylbutyrate (HMB)

HMB is a natural acid made in the human body that comes from the essential amino acid leucine (it is a metabolite of leucine). It has a protein anabolic effect and is good for increasing lean muscle mass and increasing muscle strength during exercise. HMB has been shown to prevent exercise-induced protein degradation and muscle damage. It has also been shown to promote muscle cell proliferation, cell differentiation and fusion, and enhance muscle cell survival.

Selected Studies:

Effect of beta-hydroxy-beta-methylbutyrate (HMB) on protein metabolism in whole body and in selected tissues. Food and Chemical Toxicology, Volume 47, Issue 1, January 2009, Pages 255-259. M. Holecek, T. Muthny, M. Kovarik, L. Sispera
Creatine and β-hydroxy-β-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutrition, Volume 17, Issues 7-8, July-August 2001, Pages 558-566. Ewa Jówko, Piotr Ostaszewski, Michal Jank, Jaroslaw Sacharuk, Agnieszka Zieniewicz, Jacek Wilczak, Steve Nissen
β-hydroxy-β-methylbutyrate (HMB) stimulates myogenic cell proliferation, differentiation and survival via the MAPK/ERK and PI3K/Akt pathways. Biochimica et Biophysica Acta (BBA) – Molecular Cell Research, Volume 1793, Issue 5, May 2009, Pages 755-763. Reut Kornasio, Ingo Riederer, Gillian Butler-Browne, Vincent Mouly, Zehava Uni, Orna Halevy.
Effect of leucine metabolite β-hydroxy-β-methylbutyrate on muscle metabolism during resistance-exercise training. Journal of Applied Physiology. Volume 81, Issue 5, November 1996, Pages 2095-2104. Nissen, S., Sharp, R., Ray, M., Rathmacher, J.A., Rice, D., Fuller Jr., J.C., Connelly, A.S., Abumrad, N.

DHA

DHA (Docosahexaenoic acid) is a naturally occurring omega 3 fatty acid commonly found in fish oil. While the human body is incapable of making DHA, it is vital to health, particularly to brain and neuron function, as 50% of the weight of the neuronal plasma membrane is made of DHA. DHA deficiency is associated with cognitive decline, increased neural cell death and depression.
DHA is also important to general cellular health. It is literally a building block of cell membranes and influences cellular elasticity, ion permeability (and therefore cellular ‘charge’) and membrane organization of cells. It also functions as an anti-inflammatory agent, and recent research has shown that DHA supplementation combined with exercise elevates the capacity of the adult brain for axonal growth, synaptic plasticity, and cognitive function.

Selected Studies:

Essential Fatty Acids, DHA and the Human Brain. Indian J Pediatr 2005; 72 (3): 239-242. Meharban Singh.
N-3 Fatty acids and the inflammatory response – biological background. Eur Heart J Supplements 2001; 3 (Suppl D): D42-D49. De Caterina, R and Basta, G
Effects of docosahexaenoic acid-rich n-3 fatty acid supplementation on cytokine release from blood mononuclear leukocytes: the OmegAD study. Am J Clin Nutr 87 (6): 1616–1622. Vedin I, et al. (1 June 2008).
Selective deficits in the omega-3 fatty acid docosahexaenoic acid in the postmortem orbitofrontal cortex of patients with major depressive disorder. Biol. Psychiatry 62 (1): 17–24. McNamara RK, Hahn CG, Jandacek R, et al. (2007).
Comparative effects of DHA and EPA on cell function. Pharmacology & Therapeutics, Volume 122, Issue 1, April 2009, Pages 56-64. Renata Gorjão, Anna Karenina Azevedo-Martins, Hosana Gomes Rodrigues, Fernando Abdulkader, Manoel Arcisio-Miranda, Joaquim Procopio, Rui Curi.
Exercise contributes to the effects of DHA dietary supplementation by acting on membrane-related synaptic systems. Brain Research, In Press, Corrected Proof, Available online 13 May 2009. Gabriela Chytrova, Zhe Ying, Fernando Gomez-Pinilla

DMAE

Dimethylaminoethanol (DMAE) is an organic compound found in certain fish, and it produces choline in the brain. Adequate choline is an important part of cellular health, as it is essential in the formation of cell membranes. DMAE is currently used to treat ADD and ADHD, and there is a hypothesis that DMAE helps retard aging by protecting cell membrane and structure, and that it may have anti-cancer properties, though studies are not conclusive.

Selected Studies:

Lysosomes, membranes and aging. Exp. Gerontol., 6(1971) 153–166. R. Hochschild.
A membrane hypothesis of aging. J. Theor. Biol. 75 (1978) 189–195. I. Zs.-Nagy.
The role of membrane structure and function in cellular aging: a review. Mech. Ageing Dev. 9 (1979) 237–246. I. Zs.-Nagy.
Effects of 2-dimethylaminoethanol (Deanol) on the metabolism of choline in plasma. J. Neurochem., 30 (1978) 1293–1296. G. Ceder, L. Dahlberg and J. Schuberth.
Electron spin resonance spectroscopic demonstration of the hydrdoxyl free radical scavenger properties of dimethylarninoethanol in spin trapping experiments confirming the molecular basis for the biological effects of centrophenoxine. Arch. Gerontol. Geriatr., 3 (1984) 297–310. I. Zs.-Nagy and R.A. Floyd.
Effect of dimethylaminoethyl-p-chlorophenoxyacetate on the life span of male Swiss-Webster albino mice. Exp. Gerontol., 8 (1973) 177–183. R. Hochschild.

Glisodin

Glisodin is a patented 100% vegetable source of Superoxide Dismutase (SOD). SOD is a super anti-oxidant produced within our cells to protect them from free radicals. As we age, our SOD levels go down. Glisodin increases your body’s production of SOD, stimulating the defense against free radicals, boosting your immune system and helping to protect your skin from sun damage. Glisodin may also prevent stress-induced impairment of cognitive function, allowing you to think clearly under pressure.

Selected Studies:

Superoxide dismutase: correlation with life-span and specific metabolic rate in primate species. Proc. Natl Acad. Sci. USA 77, 2777 – 2781. Tolmasoff, J.M., Ono, T., Cutlur, R.G., 1984.
Oral supplementation with melon superoxide dismutase extract promotes antioxidant defences in the brain and prevents stress-induced impairment of spatial memory. Behavioural Brain Research, Volume 200, Issue 1, 8 June 2009, Pages 15-21. Sanae Nakajima, Ikuroh Ohsawa, Kazufumi Nagata, Shigeo Ohta, Makoto Ohno, Tetsuo Ijichi, Toshio Mikami.
Enhanced expression of mitochondrial superoxide dismutase leads to prolonged in vivo cell cycle progression and up-regulation of mitochondrial thioredoxin.Free Radical Biology and Medicine, Volume 48, Issue 11, 1 June 2010, Pages 1501-1512 Aekyong Kim, Suman Joseph, Aslam Khan, Charles J. Epstein, Raymond Sobel, Ting-Ting Huang.
Age- and peroxidative stress-related modifications of the cerebral enzymatic activities linked to mitochondria and the glutathione system. Free Radical Biology and Medicine, Volume 19, Issue 1, July 1995, Pages 77-101. Gianni Benzi, Antonio Moretti.
Oxidative stress and antioxidants: how to assess a risk or a prevention? Theoretical consideration and application to SOD-Gliadin.”Laboratory of Fundamental and Applied Bioenergetics.INSERM U884 and University Joseph-Fourier, Grenoble , France. Leverve, X.
Glisodin and Exposure to the Sun. An open study conducted in France on 150 patients by 40 dermatologists following a protocol compiled by Catherine Laverdet, M.D., Nadine Pomarede, M.D. and Catherine Oliveres-Ghouti, M.D. Sponsored by ISOCELL Nutra, France. (March 2005).

Proanthodyn

Proanthodyn is extracted from grape seeds, and has been shown to protect blood capillaries and heart function, as well as being an anti-cancer, antioxidant, and anti-inflammatory agent. It is thought to promote health aging and healthy cellular function.

Selected Studies:

Molecular mechanisms of cardioprotection by a novel grape seed proanthocyanidin extract. Mutat Res 2003;523-524:87-97. Bagchi D, Sen CK, Ray SD, Das DK, Bagchi M, Preuss HG, et al.
Procyanidins as antioxidants and tumor cell growth modulators. J Agric Food Chem 2006;54:2392-7. Faria A, Calhau C, de Freitas V, Mateus N.
Antiproliferative effect of antioxidant polyphenols from grape in murine Hepa-1c1c7. Eur J Nutr 2003;42:43-9. Matito C, Mastorakou F, Centelles JJ, Torres JL, Cascante M.
Chemoprevention of colorectal cancer by grape seed proanthocyanidin is accompanied by a decrease in proliferation and increase in apoptosis. Nutr Cancer 2004; 49:81-8. Nomoto H, Iigo M, Hamada H, Kojima S, Tsuda H.
Resveratrol: preventing properties against vascular alterations and ageing. Mol Nutr Food Res 2005;49: 377-95. Delmas D, Jannin B, Latruffe N.
Concentrated red grape juice exerts antioxidant, hypolipidemic, and antiinflammatory effects in both hemodialysis patients and healthy subjects. Am J Clin Nutr 2006;84:252-62. Castilla P, Echarri R, Davalos A, Cerrato F, Ortega H, Teruel JL, et al.
Cellular protection with proanthocyanidins derived from grape seeds. Ann NY Acad Sci.957:260-70. Bagchi D et al. 2002 May.

Stevia Extract:

Stevia is a plant native to parts of North and South America and has been used traditionally as a sweetener and medicine for thousands of years. Though up to 300 times sweeter than sugar, stevia doesn’t raise your blood sugar and even enhances glucose tolerance, making it suitable for diabetics. It’s also easier on your teeth – it has been shown to fight cavity-causing bacteria in the mouth.
Recent studies have found stevia potentially beneficial for treating obesity and high blood pressure/hypertension, and it has been shown to have a positive effect on the immune system and promote a healthy inflammatory response. It has also been shown to inhibit the growth of at least 3 different types of human cancer cells, and is being investigated as a possible treatment for metabolic syndrome and Type 2 diabetes.

Selected Studies:

Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite. 2010 Mar 18. Anton SD, Martin CK, Han H, Coulon S, Cefalu WT, Geiselman P, Williamson DA.
Stevia rebaudiana Bertoni extract supplementation improves lipid and carnitine profiles in C57BL/6J mice fed a high-fat diet. J Sci Food Agric. 2010 May;90(7):1099-105. Park JE, Cha YS.
Effect of moderate intake of sweeteners on metabolic health in the rat. Physiol Behav. 2009 Dec 7;98(5):618-24. Epub 2009 Oct 6. Figlewicz DP, Ioannou G, Bennett Jay J, Kittleson S, Savard C, Roth CL.
Immune up regulatory response of a non-caloric natural sweetener, stevioside. Chem Biol Interact. 2008 May 28;173(2):115-21. Epub 2008 Jan 31. Sehar I, Kaul A, Bani S, Pal HC, Saxena AK.
Structural analysis of isosteviol and related compounds as DNA polymerase and DNA topoisomerase inhibitors. Life Sci 77(17), 2127−2140. Mizushina, Y., Akihisa, T., Ukiya, M., Hamasaki, Y., Murakami-Nakai, C., Kuriyama, I., et al. (2005).
Stevioside and related compounds: therapeutic benefits beyond sweetness. Pharmacol Ther. 2009 Jan;121(1):41-54. Epub 2008 Oct 27. Review. Chatsudthipong V, Muanprasat C.
Investigation of the antihypertensive effect of oral crude stevioside in patients with mild essential hypertension. Phytother Res. 2006 Sep;20(9):732-6. Ferri LA, Alves-Do-Prado W, Yamada SS, Gazola S, Batista MR, Bazotte RB.

Natural Supplements

I like to eat clean but like many people with a busy schedule, supplements can be a convenient way to get extra nutrients to fuel your training and lifestyle, especially when dieting and you want to get the most nutrient dense foods for your calories! But, most sports supplements don't sit well with clean eating do they? In moderation I guess its not a problem but im increasingly feeling I would like to get my supplements from as natural a source possible!

When you look at the ingredients of most protein shakes and bars for example, most are packed with artificial sweeteners, processed fats, artificial flavours, preservatives and other artificial and processed ingredients. Again, in moderation its probably not much of an issue but when I get close to a competition, I like to eliminate as many foods /supplements with artificial ingredients and foods that are highly processed as possible (generally ones with super long ingredient lists full of stuff that doesn't sound like a food).

Also, looking for supplements that are suitable for vegetarians and Vegan can sometimes be an issue!

Protein Bars

I recently looked at the ingredients on a mainstream sports protein bar and compared it with a natural whole food bar and was shocked to find that the natural bar actually had more protein in it than the protein bar I was about to buy.  I was quite surprised and it made me wonder why all the extra processed stuff is needed when a natural bar contains more protein? Maybe people are conditioned to expect bars to look and taste a certain way, so I quickly switched bars and went away feeling great that I was snacking on a high protein bar that was also, raw food, contained 1 of my five a day and only contained 4 or 5 ingredients, vegetarian and vegan, all whole food ingredients, nothing artificial at all! Fantastic

Protein Shakes

I've always used whey isolate and blends of whey isolate for fast acting protein post workout and / concentrate, casein, soya & egg for sustained release between meals etc. I also use protein in baking.

Its only anecdotal but something I've noticed in myself  that I was developing cellulite on my legs & glutes, which I've not had before and some of my clients, when they started using flavoured protein, BCAA's etc., the cellulite on their legs got worse. I started to wonder if it was the artificial ingredients in our supplements as we were all training hard and eating clean, so we all switched to either unflavoured or stevia sweetened protein, tablet form BCAA's or unflavoured powder and cut sweeteners out from other things like chewing gum, sugar free cordial, sugar free sodas, sugar free syrups at cafes and lots of products with 'low fat or sugar free' labels which seem to contain more artificial ingredients. None of us were consuming these in massive amounts but as odd treats here and there. Its amazing how much sweetener you can find someone is consuming, without even really noticing it. Anyway, we all found that our skin condition & cellulite and fat loss on legs / glutes improved after just a coupe of weeks. This is like I said, not something 'proven' just something we experienced but, it got me thinking that if you are going out of your way to eat clean, that should probably apply to your supplements too. So unflavoured or stevia (naturally sweetened) protein would be a step in the right direction for clean eating. A further step would be to look at Non dairy sources of protein like soy, pea, rice and hemp protein from company's that specialise in natural supplements.

I think if you are clean eating most of the time, small amounts of processed foods isn't a problem, but its easy to find the little things add up if you are not aware of it. So I don't think you have to cut out everything processed, just be mindful of how much, and if you do rely on supplements, its just something to be aware of. Im more relaxed about this off season but when im dieting for a show or getting ready to race and am looking for peak performance, it becomes more of a priority!

I will be reviewing some products soon but if you have found a product you love, feel free to comment and share!