Tuesday, December 3, 2013

Green and Natural Supplement


Kale, Apple, Pepper & Almond Milk Smoothie
Kale, Bell Pepper, Green Apple Smoothie
1 Medium Green apple
1 hand full fresh kale
1 Large Green Bell Pepper
8 ounces Vanilla flavor Almond milk (sweetened)

Wash apple, kale and pepper. Cut apple and pepper into pieces that can be easily fed into blender. Blend kale with milk first, then add apple and pepper. Blend until mixture is smooth enough. Serve chill.

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Friday, October 25, 2013

Weight Loss - The Magic of Watermelon

As the number of people searching for the fastest and easiest way to lose weight continue to grow, so does the manufacturers of weight loss supplements. However, most of these supplements have failed to deliver the results often promised. Watermelon,--- a popular and delicious fruit consumed a lot during the summer--- on the other hand, has been found to be one fruit that contains a natural supplement that truly helps with weight control. Usually, the best way to lose weight (healthy), is to consume a stringent diet and burn fats in muscles --- which is exactly what watermelon will help you to do.

Study on Watermelon
Based on findings, watermelon aides in the building of lean muscles mass, simply because it helps to increase the body's production of amino acid arginine. It’s believed that when there is an elevation in the level of arginine in the body, this usually promotes the production of nitric oxide.

Watermelon, allegedly is a very good source of the amino acid citrulline. After it’s eaten, it then goes through a chemical process, first,  citrulline is converted inside the body to arginine, another amino acid that has a direct influence on nitric oxide (NO)levels.

Benefits of Nitric Oxide
This gas is known to improve blood circulation; and with an improvement in circulation, muscles tend to experience a better growth and a faster recovery time, simply because nutrients will be transported to the muscles at a much faster rate.

Nitric oxide works to dilate blood vessels, thus producing the coveted "pump" that generally occurs as a result of lifting weights. In addition, the enlarged size of blood vessels allows nutrients to be delivered to muscle cells that need to be replenished and recovered, more quickly. The citrulline obtained from watermelon can play an important role in triggering this process.

How to Reap Maximum Benefits of Watermelon
According to researchers, because there is an abundance of citrulline found in the rind of watermelon, to experience the maximum benefits of this fruit, it’s best to eat it all the way down to the white, after working out, due to the fact that that’s the moment the body is most deprived of nutrients.  This will help to greatly enhance the transportation of protein and other nutrients to your muscle cells.

Based on one study appearing in the Journal of Nutritional Biochemistry on “The health benefits of watermelon“, researchers discovered that mice that received watermelon juice supplement gained 30% less weight those that didn’t receive the supplement. The researcher also found watermelon to be among the foods that promote weight loss.  Another finding was that animals experiencing diet-induced high cholesterol, when given the juice of watermelon (with no water added), lost more abdominal fat than those who were fed watermelon juice with water.

Although the above finding has revealed some rather convincing benefits that can be obtained from eating watermelon, still, there was no information provided on the amount or daily servings of watermelon that one should consume to gain muscle mass, experience a reduction in abdominal fat or weight loss. However, because watermelon is a healthy fruit, it doesn’t hurt incorporating it in your recommended 5-9 daily servings of fruits and vegetables.

Thursday, February 28, 2013

Fruit Juice Recipes - How to Make a Delicious Coconut Water Drink

There is so much you can do with coconut fruit and also the coconut water tapped from the interior of the fruit. However, today I would like to share with you wonderful thirst quencher, using just plain coconut and pineapple.

Introducing to you, a cool and delicious fruit drink for the summer, that's right around the corner. In fact, you can make this recipe just about any time of the year.


  • Coconut water 
  • Fresh Pineapple
  • Fresh Lemon

  • Blend or extract juice from 1/4 fresh pineapple
  • Strain if necessary 
  • Add one 16 ounce can of coconut water
  • Cut and squeeze one fresh lemon juice into  mixture


You can keep the viscosity(thickness) of the
blended pineapple if you want to make a nice frozen slush or smoothie. Just add a little sweetener if needed, and freeze or blend further with ice.

If you are interested in knowing about the benefits of coconut water or where to buy coconut water, in this article, I will be providing you with a few health benefits of this sweet nutty water and I will also tell you where you can actually purchase various brands.

What is Coconut Water
Coconut water is a clear liquid found in the fruit's center of young, green coconuts, and should not be confused with coconut milk or oil, which are both high in fat and are both used mostly for cooking. The fact that it's low in calories, naturally fat- and cholesterol free, has more potassium than four bananas, and super hydrating, there is definitely some health benefits to consuming coconut water.

It's a all-natural way to hydrate, reduce sodium, and add potassium to your diet. Potassium especially, is important for the health of the heart -- it's very important in regulating blood pressure and other body systems.

What Was Discovered About Coconut Water

Studies have shown that disturbance in body water and electrolytes(sodium and potassium) balance can negatively affect cellular as well as systemic function, which may lead to a reduction in the ability of humans to tolerate prolonged exercise. Based on findings, water lost during exercise-induced sweating may result in dehydration of both intracellular and extracellular fluid compartments of the body.

According to American College of Sports Medicine, even a small amount of dehydration(1% body weight) can increase cardiovascular strain as indicated by a disproportionate elevation of heart rate during exercise, and disrupt the ability of the body to transfer heat from contracting muscles to the skin surface where heat can be dispersed to the environment. Therefore, consequences of body water deficiency can increase the likelihood of impairing exercise performance, success in competitions and may also lead to heat injury.

Any strenuous physical exercise such as training to increase muscular strength, improve speed or endurance and boost performance, will certainly drain the body of water, electrolytes(sodium and potassium) and minerals(magnesium, calcium, zinc) through sweating, depletes stored sugar or glycogen in muscles, and breaks down muscle. The ability to quickly replenish these nutrients and rebuild muscle is of paramount importance to an individual's ability to train hard on a daily basis and perform well in competitive sports.

Although sports drink, coconut water, or plain water, all work alike to keep the body hydrated, when you exercise sub-maximally -- contrarily, when individuals exercise strenuously in the heat for more than three hours,they tend to lose a lot more body fluid from sweating. As a result, they are going to need easily absorbed carbohydrates for the return of quick energy and also to replace electrolytes lost, such as sodium and potassium.

The water that's tapped from the interior of a green coconut is naturally refreshing and contains easily digested carbohydrate in the form of sugar and electrolytes. It's certainly a nutritious and relatively low-income way to add potassium to your diet and keep you well-hydrated.

The American College of Sports Medicine (ASCM) Views On Hydration

Because sweating during physical activities depletes the body of water and electrolytes(sodium and potassium), and other important minerals, the American College of Sports Medicine(ACSM) advise all individuals to properly hydrate before, during, and after exercising. Although water, and sports drinks are good enough to hydrate individuals exercising sub-maximally. For those who participate in more strenuous exercise may benefit more from the consumption of coconut water.

In regards to exercising and hydration, the following are just a few of the recommendations of the ACSM:
 It is recommended that individuals eat a nutritionally balance diet and drink enough fluids during the 24 hr period before an event, in particularly during the period that includes the meal before exercise, so as to promote proper hydration and allow enough time for the excretion of excess ingested water.
It's recommended that individuals consume about 500ml(approximately 17 ounces) of fluid about 2hrs prior to exercise in order to promote adequate hydration and allow enough time for the excretion of excess ingested water.

During exercise, athletes should begin drinking early and at regular intervals in an attempt to ingest fluids at a reasonable rate to replace all the water lost through sweating(i.e, body weight loss), or drink the maximal amount that can be tolerated.

Where Can You Buy Coconut Water

If you would like to know where to buy coconut water, or is currently living at a location where it is not being sold, you can order cans, bottles, or cartons of coconut water online at Amazon.com

Copyright© 2013 I.W. McFarlane

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