Healing Outside The Box - Show# - 91 - "You Can Beat Cancer, This Ma...

15 years later still fine NO CHEMO or Radiation - Build your immune system and elevate, temporarily, your pH !

Healing Outside The Box - Show# - 91 - "You Can Beat Cancer, This Ma...

Attacking Ourselves: Top Doctors Reveal Vaccines Turn Our Immune System Against Us

Attacking Ourselves: Top Doctors Reveal Vaccines Turn Our Immune System Against Us: The research is hard to ignore, vaccines can trigger autoimmunity with a laundry list of diseases to follow. With harmful and toxic metals as some vaccine ingredients, who is susceptible and which individuals are more at risk?

Garlic Beats Conventional Antibiotic

Popular Kitchen Remedy Puts 

Antibiotic To Shame,  Research  Reveals

Posted on:   Tuesday, August 28th 2018  Written By: Sayer Ji, Founder  This article is copyrighted by GreenMedInfo LLC, 2018 Visit our Re-post guidelines

Fighting infection with conventional antibiotics is becoming an increasingly hopeless affair. The CDC recently warned these drugs are useless in combatting deadly 'super germs.' So what can one do? Your kitchen holds the key.

Every day in this country, all day long, patients and doctors reach for conventional antibiotics when opportunistic infections present themselves. The fact that most infections are self-limiting (the body has an immune system, we often forget), and that antibacterial antibiotics are often administered for viral infections, against which they are useless and even infection-promoting, is rarely if ever acknowledged.

There is also the problem that antibiotics themselves drive the growth of antibiotic resistant subpopulations of bacteria, and as a result creating “super germs" against which the conventional antibiotics are useless. This effect can adversely alter the microbial substrate for our health for months, years, and perhaps for our entire lifetime (and our progeny’s lifetimes).

The good news is that doctors and their patients are starting to wake up. The concept of taking a probiotic to promote health, for instance, is practically mainstream knowledge now. There is even compelling research that viruses in our body are essential to fight bacterial infections and cancer, and that viruses are so important that we should consider taking proviriotics (substances that feed their growth) to support our virally-base immunity. Watch Dr. Virgin’s amazing NIH lecture below to learn about the health-promoting role of viruses as members of the virome (the viral component of the microbiome) in the video below:

To gain a greater appreciation for the ongoing paradigm shift concerning "germs,"you can read my article on how the discovery of the microbiome has demolished a key tenet of Germ Theory, namely, that viruses and bacteria are primarily pathogenic in nature: How The Microbiome Destroyed the Ego, Vaccine Policy, and Patriarchy. Or, take a peak a my more recent article discussing how human influenza is comprised of proteins and lipids derived from our own bodies, precluding them from being classified fully as "other": Why The Only Thing Influenza May Kill Is Germ Theory.

The Rise of Natural Medicine for Treating Infections

And so, in the past few years, interest in evidence-based, natural alternatives, which provide safer and more effective relief, have increasingly expanded.  Together, we are re-learning and remembering the wisdom of the ancients: let food be your medicine.

At GreenMedInfo.com, we have indexed a broad range of natural substances that have potent anti-microbial activity, including commonly available and inexpensive ‘kitchen remedies’ like honey, garlic, lemon, to name but a few. In actuality, thousands of natural substances have antimicrobial activity, which unlike conventional drugs, are far more capable of restoring balance within the microbiome. We have indexed hundreds of studies on this topic, all of which can be found on our Research Dashboard dedicated to Antibiotic Resistant Infection. 

Garlic Versus First-Line Antibiotic for Vaginal Infection

A relatively recent study adds to the already impressive body of research in this field. Titled “Comparing the Therapeutic Effects of Garlic Tablet and Oral Metronidazole on Bacterial Vaginosis: A Randomized Controlled Clinical Trial,” medical researchers demonstrated the power of garlic in treating bacterial vaginosis, one of the most common gynecological infections afflicting women of reproductive age today.

Bacterial vaginosis (BV) affects 29.2% of women aged 14-49, and 25% of pregnant women in the US, according to CDC statistics.  According to the study,

“This infection is asymptomatic in 50% to 75% of cases and symptomatic cases present with homogeneous gray-white vaginal discharge with fishy odor, especially after intercourse or during menstruation”

It is believed that BV results from reduced quantities of hydrogen peroxide producing lactobacillus and increased anaerobic organisms such as Gardnerella vaginalis, Mycoplasma hominis, and Prevotella species. Antibiotics are notorious for lacking specificity in inhibiting only those opportunistic strains that can cause harm, which is why it is no wonder that the standard of care treatment of BV with metronidazole has a notoriously poor success rate.[1]

Moreover, antibiotics like metronidazole come with a wide range of side effects, including nausea, diarrhea, vomiting, headache, dizziness weight loss, and abdominal pain.

Even more concerning is the fact that the drug has been identified as a potential carcinogen both by the US National Toxicology Program (NTP)[2] and the WHO International Agency for Research on Cancer.[3]

The new study tested whether garlic could compete with metronidazole in treating BV. Garlic was a logical choice, since it has been used as an anti-infective agent for millennia, and has seen a tremendous amount of clinical validation in the past ten years, as evidenced by the literature on our Garlic Research Dashboard. You can also read previous reporting we have done on the topic of garlic’s immense value in addressing infections, such as Judy Cohain’s article on “How to Treat a Vaginal Infection with a Clove of Garlic.” Much of this research also demonstrates the potent anti-cancer properties of this powerfully medicinal food.  The design of the new study involved giving two groups of 60 married women  (aged 18 to 44 years) either 500 mg garlic tablets comprised of 85.42% garlic powder, or metradizole. Each dose of garlic powder contained the equivalent of 8.9-mg allein, a potent antimicrobial compound.  Both drugs were taken with meals at the dose of two tablets each 12 hours for seven days. The two different treatments were evaluated using a diagnostic criteria showing active infection known as Amsel’s criteria. Not surprisingly, garlic was found superior to metronidazole at reducing infection at 70% and 48.3%, respectively. Additionally, garlic was found to have far lower side effects.

The researchers concluded:

“This study reveals that garlic could be a suitable alternative for metronidazole in treatment of BV in those interested in herbal medicines or those affected by side effects of metronidazole.”

Isn’t that amazing?   

Before the advent of modern, conventional medicine, the world over used natural substances – spices, foods, herbs – to prevent and reverse disease.  In fact, so important and valued were these that they were sometimes traded for their weight in gold. Now we know that the ancients were not as “primitive, superstitious, or pre-scientific,” as widely believed, we can appreciate science that honors their wisdom.  In fact, it was their use of these substances that enabled them to survive thousands of years without modern medicine, and it is the use of these substances that will now allow us to survive modern medicine itself, which has become a primary cause of death.

For more information on natural healing alternatives to common drugs view our database sections titled, “The Superiority of Natural Substances versus Drugs,” and “Natural Substances Equipotent To Drugs,” to see research comparing natural versus synthetic approaches to prevent and treat disease.

And of course, please use our Research Dashboard, which contains research on over 3,000 ailments that can prevented or treated naturally, as evidenced by published, peer-reviewed research culled from the National Library of Medicine’s database MEDLINE (accessible via pubmed.gov)

Also, learn more about natural interventions for Bacterial Vaginosis here. 

Looking for more in-depth information on natural remedies used since ancient times? Watch the  upcoming docuseries on the topic by registering here.

---

References

[1] Review Bacterial vaginosis: a review on clinical trials with probiotics. Mastromarino P, Vitali B, Mosca L New Microbiol. 2013 Jul; 36(3):229-38.

 [2] "Metronidazole CAS No. 443-48-1" (PDF). Report on Carcinogens, Twelfth Edition (2011). U.S. Department of Health and Human Services, Public Health Service, National Toxicology Program. Retrieved 2011-10-28.

 [3] International Agency for Research on Cancer (IARC) (May 2010). "Agents Classified by the IARC Monographs, Volumes 1–100" (PHP). World Health Organization. Retrieved 2010-06-06.

Sayer Ji is founder of Greenmedinfo.com, a reviewer at the International Journal of Human Nutrition and Functional Medicine, Co-founder and CEO of Systome Biomed, Vice Chairman of the Board of the National Health Federation, Steering Committee Member of the Global Non-GMO Foundation.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.  Internal Site Commenting is limited to members.
Disqus commenting is available to everyone.

Six Best doctor's - that REALLY Heal and Cure

 STEVE JOBS:THE WORLD'S SIX BEST DOCTORS

  

The World's six best doctors ..worth reading twice

Steve Jobs Died a billionaire at age 56.  This is his final essay:

I reached the pinnacle of success in the business world.  In some

others' eyes, my life is the epitome of success.  However, aside from

work, I have little joy.  In the end, my wealth is only a fact of life

that I am accustomed to.  At this moment, lying on my bed and

recalling my life, I realize that all the recognition and wealth that

I took so much pride in have paled and become meaningless in the face

of my death.

You can employ someone to drive the car for you, make money for you

but you cannot have someone bear your sickness for you.  Material

things lost can be found or replaced.  But there is one thing that can

never be found when it's lost - Life.  Whichever stage in life you are

in right now, with time, you will face the day when the curtain comes

down.

Treasure love for your family, love for your spouse, love for your

friends. Treat yourself well and cherish others.  As we grow older,

and hopefully wiser, we realize that a $300 or a $30 watch both tell

the same time.  You will realize that your true inner happiness does

not come from the material things of this world.  Whether you fly

first class or economy, if the plane goes down - you go down with it.

Therefore, I hope you realize, when you have mates, buddies and old

friends, brothers and sisters, who you chat with, laugh with, talk

with, have sing songs with, talk about north-south-east-west or heaven

and earth, that is true happiness!  Don't educate your children to be

rich.  Educate them to be happy.  So when they grow up they will know

the value of things and not the price.  Eat your food as your

medicine, otherwise you have to eat medicine as your food.

The One who loves you will never leave you for another because, even

if there are 100 reasons to give up, he or she will find a reason to

hold on. There is a big difference between a human being and being

human.  Only a few really understand it.  You are loved when you are

born.  You will be loved when you die.  In between, you have to

manage!

The six best doctors in the world are sunlight, rest, exercise, diet,

self-confidence and friends.  Maintain them in all stages and enjoy a

healthy life."

Eat Nuts to Beat Inflammation

Go Nuts to Beat Inflammation

Posted on Sept. 9, 2016, 6 a.m. in Inflammation Cardio-Vascular Diabetes Functional Foods

Consuming nuts five times per week may reduce inflammation, a condition that contributes to heart disease, type 2 diabetes and many other disorders.

Researchers at Brigham and Women's Hospital have discovered that eating more nuts correlates to lower levels of inflammatory biomarkers, which are certain telltale proteins. The team performed a data cross-sectional analysis from the Nurses' Health Study of over 120,000 female registered nurses and from a Health Professionals Follow-Up Study of over 50,000 male health professionals. A particular study of over 5,000 people used diet questionnaires and studied the biomarkers in blood samples of the participants. Those included interleukin 6 (IL6), tumor necrosis factor receptor 2 (TNFR2), and C-reactive protein (CRP).

Adjustments were made for medical history, age, lifestyle and additional variables. It was found that participants who ate five or more servings of nuts each week had a lower level of IL6 and CRP, compared to those people who almost never or hardly ever ate nuts. Those who ate three servings each week of nuts instead of processed meat, red meat, refined grains, or eggs had a significantly lower level of CRP and IL6. Tree nuts and peanuts contain healthy components that include fiber, magnesium, antioxidants, L-arginine, and unsaturated fatty acids.

Other studies have continually supported nuts and their protective role against such disorders astype 2 diabetes and cardiovascular disease. Inflammation is a key in the development of such diseases, and nuts exert beneficial effects by reducing systemic inflammation. These facts are according to Ying Bao, MD, ScD, a noted epidemiologist in the BWH Channing Division of Network Medicine. Bao stated that much remains unknown about how diet influences inflammation and the risk of disease, but their study supports the overall healthful role of nuts. She suggests that nuts are beneficial to reducing inflammation and protecting against cardiometabolic disorders.

Some of the Best Inflammation Busting Foods There Are

18 Foods That Promote Muscle Growth and Definition

September 02, 2016 

              By Dr. Mercola

If you're looking for muscle growth and definition, there's no getting around exercise. However, you cannot exercise your way out of a poor diet, and when it comes to muscle definition, one of the keys is to lose body fat, or else you will not be able to see the muscles in the first place.

The common belief is that if you want to build muscle, you need to eat lots of protein and carbohydrates because carbs fuel your muscles and protein builds them up. However, the evidence that has emerged over the past several years shows us it's not that simple.

One particularly intriguing finding is that your body has a mechanism that allows it to build muscle even when deprived of food. As it turns out, amino acids and protein serve not just as building blocks for tissues and muscle.

Certain amino acids — most notably branched chain amino acids like leucine — also signal muscle genes to grow and to build protein, and they do that even during times of food deprivation as long as these amino acids are circulating through your blood stream.

Moreover, research reveals that high-carbohydrate diets are a disaster for most people, as they promote insulin and leptin resistance, which actually in turn promotes muscle wasting.

Similarly, eating more protein than your body actually needs — which is usually far less than most people are eating, whether they're athletes or not — may promote elevated blood sugar, weight gain and kidney stress, and may even stimulate cancer growth. I'll discuss suggested dosage recommendations further below.

Foods That Promote Muscle Definition

Nutritionist, fitness trainer and author of "The Sugar Impact Diet," JJ Virgin, recently published an article listing seven foods that can help you get lean and toned.1

Chef and three-time bodybuilding champ, Carlo Filippone, founder and CEO of Elite Lifestyle Cuisine, has also compiled a list of 20 foods that help build and tone muscle.2

Known as "The Muscle Chef," Filippone recommends including these foods in your cooking as often as possible. Below I will summarize a number of their suggestions, along with some of my own.

1.Wild-Caught Alaskan Salmon

Rich in high-quality protein and the anti-inflammatory omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), wild salmon helps combat the chronic inflammation that plagues most people in poor health. Animal-based omega-3 fats also helps build muscle.3 As noted by Filippone:

"These [fats] go a long way in inhibiting muscle breakdown and supporting strong blood circulation."

Besides healthy fat and protein, salmon also contains leucine. Granted, with 100 grams of salmon providing you with about 1.6 grams of leucine, there's no way you could get the recommended 8 grams of leucine from salmon, but it does contain higher amounts than most other foods.

Wild Alaskan salmon also tends to be low in mercury, which is a serious concern when you're trying to improve your health. Canned wild Alaskan salmon is a less expensive option than salmon steaks.

2.Avocado

Avocados are high in potassium, important for water balance regulation and recuperation after physical exertion, and healthy monounsaturated fat that your body can easily burn for energy.

As with olive oil, the fat in avocados can help with weight management. One study found that eating just one-half of a fresh avocado with lunch helped boost satiation and curb snacking.

The fat in avocados also helps your body absorb fat-soluble vitamins and minerals from other foods (and/or supplements).

Research4 has shown that consuming a whole fresh avocado with tomato sauce or raw carrots significantly enhanced absorption of the carotenoids and conversion of them into an active form of vitamin A.5

Avocados also provide nearly 20 essential nutrients, including vitamins B, E and folic acid.

The greatest concentration of beneficial carotenoids is in the dark green flesh of the avocado, closest to the peel, so you're best off peeling your avocado with your hands, like a banana.

3.Spinach

Spinach is high in niacin, zinc, protein, fiber, vitamins A, B6, C, E and K, thiamin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. In other words, it's loaded with nutrition for every part of your body.

Abundant flavonoids in spinach also help keep cholesterol from oxidizing and protect your body from free radical damage. The folate in spinach helps promote a healthy cardiovascular system, and magnesium helps lower high blood pressure.

Moreover, research suggests there may have been something to Popeye's ability to turbo-charge his muscles with spinach after all, as the dietary nitrate found in spinach actually helps increase production of proteins that boost muscle strength.6

Studies also have shown that spinach helps maintain your brain function, memory and mental clarity. To retain the rich iron content of spinach, lightly cook it and add a splash of lemon juice or vinegar on top.

4.Coconut Oil

Coconut oil provides a mix of medium-chain triglycerides (MCTs), including caproic acid (C6), caprylic acid (C8), capric acid (C10) and lauric acid (C12). MCTs are an ideal fuel for your body.

However, since nearly 50 percent of coconut oil is lauric acid, which has a longer carbon chain, coconut oil is not necessarily an ideal source of MCTs.

MCT oil is a better alternative if you're looking for ketone production specifically, although you could opt for FRACTIONATED coconut oil, which contains primarily C8 and C10, the former of which readily converts to ketones.7

That said, coconut oil has many tremendous health benefits. For example, your body converts lauric acid into monolaurin, a monoglyceride that can destroy viruses and gram-negative bacteria. This is undoubtedly part of what makes it so medicinally useful.

5.MCT Oil

I recently wrote an extensive article on MCT oil that you can read for further information. Remember that your body processes MCTs differently from the long-chain fats in your diet. Normally, a fat taken into your body must be mixed with bile released from your gallbladder and acted on by pancreatic enzymes to break it down in your digestive system. MCTs don't need bile or pancreatic enzymes.

Once they reach your intestine, they diffuse through your intestinal membrane into your bloodstream and are transported directly to your liver, which naturally converts the oil into ketones. Your liver then releases the ketones back into your bloodstream, where they are transported throughout your body. They can even pass the blood-brain barrier to supply your brain with energy. MCTs also have a thermogenic effect, which has a positive effect on your metabolism.8

For these reasons, MCTs are readily used by your body for energy rather than being stored as fat. Most commercial brands of MCT oil contain a combination of C8 and C10 fats. My personal preference is straight C8 (caprylic acid), as it converts to ketones far more rapidly than do C10 fats. 

6.Kale

Kale has many things going for it, including very high amounts of protein and lots of highly bioavailable calcium. One cup of raw kale contains 2 grams of protein, 7 grams of carbs and 1 gram of fiber (for a net carb value of 6 grams). Like meat, kale contains all nine essential amino acids needed to form the proteins your body needs, plus nine other non-essential ones for a total of 18.

The vitamins offered by just 1 cup of kale can also trump a whole week's worth of other foods: 684 percent of the daily value of vitamin K, 206 percent of the suggested daily amount of vitamin A and 134 percent of vitamin C.

7.Broccoli

Sulforaphane, a naturally occurring organic sulfur compound found in broccoli is probably most well-known for its anti-cancer activity. However, as Filippone points out, sulforaphane also "increases testosterone levels and staves off the retention of body fat."

It also "blocks certain enzymes that have been linked to joint destruction, so broccoli is a must have in an active person's diet." Research has also shown sulforaphane helps protect your muscles against exercise-induced damage.9

8.Sprouts

Sprouts are a concentrated source of nutrition, allowing you to get more nutrients with less bulk. If you're looking for high-quality protein, look no further than sprouts. These little powerhouses are also up to 30 times more nutrient-dense than homegrown organic vegetables.

Sprouting also makes most of the nutrients more bioavailable. Some of the most common sprouts include alfalfa, mung bean, wheatgrass, peas, broccoli and lentils. My personal favorites are sunflower and watercress.

9.Berries

Berries contain concentrated amounts of the disease-fighting phytochemicals that boost your immunity and protect your heart. For a sweet treat, berries are a good choice as they're high in fiber and lower in sugar than many fruits, making them less likely to destabilize your insulin levels.

In particular, blueberries have several known health benefits. They exert positive effects upon your lipid profile, reducing your risk for type 2 diabetes. And because of their bountiful antioxidants, blueberries are one of the best fruits to protect you from premature aging.

10.Bananas

Being high in glucose and digestible sugars, bananas are best avoided if you struggle with insulin resistance or excessive weight. Barring that, bananas are a popular pre- or post-workout food, thanks to their potassium content. Potassium is a mineral that tends to be exhausted by intense exercise, so potassium-rich foods are highly recommended. One banana contains 467 milligrams (mg) of potassium, which is also important for controlling your heart rate and blood pressure.

11.Watermelon

According to Filippone: "Eating watermelon has been shown to improve lipid profiles and lowers fat accumulation, because of its concentration of anthocyanin, a compound that mollifies fat-storage genes. It's refreshing, aides in hydration and can also help reduce muscle soreness after a strenuous workout. I usually melon ball them into a small container and use them as a pick-me up between reps."

That said, be careful when eating any melon, including watermelon, as they do not digest well with other foods. Melon frequently causes digestive problems unless consumed by itself, so ideally, do not eat any other food 30 minutes before or after eating watermelon.

12.Grapefruit

Filippone recommends eating a grapefruit before your workout to aid rehydration (which in turn also aids weight loss), as grapefruit is 90 percent water. Pink grapefruit is also a good source of vitamins A and C (providing 53 percent and 120 percent of the recommended daily value respectively) as well as fiber and potassium.

Red grapefruit contains a bit more flavonoids and anthocyanins than white or pink grapefruit. It also contains lycopene, which helps lower triglycerides, help fight free radical damage and protect your skin from UV damage from the sun.

I recommend consuming grapefruit in moderation due to its fructose content, which may be harmful to your health in excessive amounts. Also beware that grapefruit may, in rare cases, interfere with certain medications, so if you're on meds, be sure to discuss it with your doctor.

13.Papaya

Papaya and other vitamin C-rich foods may help lower your cortisol level after intense exercise. In one study, men who consumed 1,000 mg of vitamin C per day for two weeks had significantly lower cortisol following a 2.5-hour run compared to the placebo group.10

Unripened papaya has yet another advantage. In its unripened state, papaya contains higher amounts of digestive-resistant starch, which is important for optimal gut health. The same goes for unripened bananas and mangos. Resistant starches, which are indigestible, also do not result in blood sugar spikes.

While both ripe and green (unripe) papaya are rich in antioxidants, fiber and papain (an enzyme that helps with protein digestion and dampens inflammation), green papaya contain higher amounts of papain and potassium.

14.Raw Nuts

Magnesium is important for muscle growth and strength, and raw nuts are an excellent source. Nuts such as macadamias and pecans are also excellent choices because they're high in healthy fats while being lower in net carbs. Macadamia nuts have the highest fat and lowest protein and carb content of any nut, and they also happen to be one of my favorites.

Raw macadamia nuts also contain high amounts of vitamin B1, magnesium and manganese. Just one serving of macadamia nuts provide 58 percent of what you need in manganese and 23 percent of the recommended daily value of thiamin. Moreover, about 60 percent of the fatty acid in macadamia is the monounsaturated fat oleic acid. This is about the level found in olives, which are well known for their health benefits.

Pecans are a close second to macadamia nuts on the fat and protein scale, and they also contain anti-inflammatory magnesium, heart healthy oleic acid, phenolic antioxidants and immune-boosting manganese.

15.Grass-Fed Beef

As noted by Virgin: "Beef that's been raised conscientiously is a perfect source of protein, healthy fats and nutrients. Grass-fed beef also comes loaded with the multi-tasking amino acid L-glutamine to help build muscle while preventing muscle breakdown."

Grass-fed beef is also an excellent source of conjugated linoleic acid (CLA), which has potent anti-inflammatory activity. Just be mindful of the amount of protein you eat (all protein, not just that from beef). Most Americans consume three to five times more protein than they need. For most people, a more ideal protein intake is likely around one-half gram of protein per pound of lean body mass, which for most amounts to 40 to 70 grams per day.

If you eat more protein than your body requires, most of those calories will simply be converted to sugar and then fat. Excessive protein can also have a stimulating effect on an important biochemical pathway called the mammalian target of rapamycin (mTOR), which plays an important role in many cancers.

When you reduce protein to just what your body needs and no more, mTOR remains inhibited, which helps minimize your chances of cancer growth. Additionally, when you consume too much protein, your body must remove more nitrogen waste products from your blood, which stresses your kidneys. Chronic dehydration can result, as was found in a study involving endurance athletes.11

16.Mushrooms

Mushrooms are a natural source of vitamin D, which is critically important for muscle function. Muscle weakness is a classic symptom associated with vitamin D deficiency. Besides that, many mushrooms also have other medicinal qualities, including improved immune function.

It's important to eat organically grown mushrooms because they absorb and concentrate whatever they grow in — good or bad. Mushrooms are known to concentrate heavy metals, as well as air and water pollutants, so healthy growing conditions is a critical factor.

17.Olive Oil

While many recommend cooking with olive oil, this is not recommended as high temperatures will cause the olive oil to oxidize and go rancid. Coconut oil, raw grass-fed butter or even lard are better options for cooking. That said, olive oil, used COLD, drizzled on salads, is a healthy fat with many health benefits. As noted by Filippone:

"Olive oil contains … monounsaturated fat, which has been shown to raise serotonin, a hormone associated with satiety, in your blood levels. You'll feel fuller after a meal prepared with olive oil, which will help keep you from indulging in extra calories at mealtime."

However, be aware that olive oil is a common target of food fraud. Even "extra virgin" olive oil is often diluted with other less expensive oils, such as hazelnut, soybean, corn, sunflower, palm, sesame, grape seed or walnut. These other oils will not be listed on the label, nor will most people be able to discern that their olive oil is not pure.

If you live in an area where olive oil is made, buying from a local producer is the ideal solution as it allows you to know exactly what's in your oil. If not, try an independent olive oil shop that can tell you about the growers, or do your research and seek out a brand name you trust.

18.Whey Protein

Whey protein is the perfect "fitness food" as it contains not only high-quality protein, but also extremely high amounts of leucine. Leucine serves multiple functions in your body, one of which is signaling the mTOR mechanism to increase protein synthesis and build muscle. The highest concentrations of leucine are found in dairy products; particularly quality cheese and whey protein.

The typical requirement for leucine to maintain body protein is 1 to 3 grams daily. However, to optimize its anabolic pathway, you need an estimated 8 to 16 grams of leucine per day. While you'd have to eat an enormous amount of leucine-containing foods to reach this amount, you only need 3 ounces of high-quality whey to reach 8 grams of leucine. This makes whey an obvious choice.

Ideally you'll want to consume the whey about 30 minutes before your workout to help increase both fat burning and muscle building. The whey meal will stop the catabolic process in your muscle and promote protein synthesis towards recovery and growth.

On strength training days you could add a serving after your workout. Keep in mind there's only a two-hour window after exercise during which your body will fully use the proteins you ingest for optimizing muscle repair and growth, so your timing is important.

One of the reasons whey works so well is that it is a protein that assimilates very quickly, and will get to your muscles within 10 to 15 minutes of swallowing it. This makes it easier to supply your muscles with the right food at the right time.

A study12 published in the journal Medicine and Science in Sports & Exercise showed the amino acids found in high-quality whey protein activate certain cellular mechanisms, including mTOR, which in turn promote muscle protein synthesis, boost thyroid function and protect against declining testosterone levels after exercise. You just need to be careful that you are not chronically stimulating mTOR on a daily basis, as most studies suggest it will decrease your lifespan.