Nutrition for Athletes!

Through my travels serving the National Football Academy (NFA) as the Director of Nutrition, what has become very apparent to me is that, in general, there is a definite nutritional void when it comes to breakfast. My mission with athletes in the NFA is simple: to help them understand exactly when, why and what to eat, and to make sure they are on a safe supplement regimen. Overwhelmingly, the majority of athletes I counsel struggle at breakfast when it comes to getting the right nutrients into their bodies. We have all been told that breakfast is the most important meal of the day. Therefore, an athlete should treat it as such – it should never be skipped and we should always have a plan. Simply by not eating breakfast or choosing one with little nutritional value, these athletes miss the first step in becoming a better athlete and student. Just like a practice is an opportunity to get better, a meal is an opportunity to put the right nutrients into their system to maximize growth, recovery and performance. If they skip a meal or eat poorly, they miss an opportunity. Breakfast means “breaking the fast.” Literally, that is what a person does when eating breakfast – breaking up the “fasting” state of the body from the overnight. Depending on what time the last meal of the evening was, this fast could be 10 to 12 hours long. If an athlete skips breakfast, the body and brain have to go without food for up to 19 hours! This is far too long for a person to go without eating and still be at the optimum of performance, growth and development. This struggle to crack the code on breakfast could be due to a number of factors: lack of time, lack of nutritional education or simply not realizing the importance of fueling their body properly. Notice those words: fueling their body. The key message I try to drive home to each and every athlete is that food is fuel. It makes perfect sense when you rationally think about it. Food provides us calories and nutrients that literally drive the machines we know as our bodies. It’s like gas for a car: feed the car cheap gas with additives and most likely the car runs, but not as well as it could. Fuel your body improperly and your body will function, but nowhere near its full potential. I’ve yet to encounter an athlete who wants to perform poorly or who doesn’t want to boost performance. So desire is not the issue: it comes down to practical and simple solutions. When Athlete’s Choice released its first product, Pro 360, it immediately became a big hit in my home with my children, in my stores and with athletes I work across the country, as it was a perfect solution to incorporate into breakfast. With moms and dads trying to get ready for work, kids getting ready for school, time is of the essence in the morning. Depending on age and weight, 2-3 scoops of Pro 360 with skim/1 percent milk paired with a low-sugar bowl of cereal make for an incredibly healthy and simple solution. This type of start to the day ensures we are feeding not only athletes’ muscles, but their brains as well. Adding a quality nutritional product like Pro 360 helps to improve cognitive function for these student athletes on a daily basis. Additionally, Pro 360 is 100 percent natural free of artificial sweeteners, is NCAA compliant and is banned substance free. If you are looking for a delicious alternative to help your young athlete start their day off right, stop into any Max Muscle Sports Nutrition and learn more about Pro 360 by Athlete’s Choice. Athlete’s Choice is the Official Nutritional Product of the National Football Academies.

At the National Football Academy, the mission is simple, to provide the absolute best in regards to development as an athlete and as a young man. Our combination of qualified and certified coaching staff provides industry leading instruction for all positions in football, the best in strength and conditioning, as well as a Certified Nutritionist on staff to provide in-depth nutritional education and safe supplement advise providing the ultimate blueprint to what you are looking for in athletic development.
Fore More Information: www.nationalfootballacademies.com.

ABOUT THE AUTHOR:
Chad Case is a multi-unit Max Muscle Franchisee in Nebraska, Regional Director and serves as the National Director of Nutrition for the National Football Academies.
To learn more about the NFA please visit www.nationalfootballacademies.com. To learn more about Pro 360 by Athlete’s Choice, please visit www.theathleteschoice.net.

Cleanse & Lean Advanced to Advance
Your 2012 New Year’s Resolution!

First, let me wish everyone a happy, healthy and prosperous New Year! With the New Year we inherently want to make a fresh start on our health. If losing weight is at the top of your resolutions, let me introduce you to Cleanse & Lean Advanced.
Cleanse & Lean Advanced is one of newest products in the Max Muscle Sports Nutrition line and is based on the same formula as our original Cleanse & Lean with the addition of an Appetite and Thermogenic Complex and more powerful Water Loss Support Complex. The original Cleanse & Lean contains all natural herbal ingredients to assist in bowel elimination to help you lose weight while cleansing your system of impurities for better health.
The Intestinal Cleanse Complex in Cleanse & Lean Advanced still contains the special blend of herbs including Cascara segrada, Senna, Fennel Seed, Horsetail, Psyllium, Slippery Elm and Aloe vera (200:1) to promote a natural laxative effect to help you lean out and lose weight fast while cleansing your system of impurities for better health. To Cleanse & Lean Advanced we added an Appetite and Thermogenic Complex with Slimaluma™, a branded and patented standardized extract of the Caralluma fimbriata plant clinically shown to inhibit appetite, 200 mg Caffeine, Standardized Green Tea Extract along with a special combination of the extraordinary plants Cissus quadrangularis and African Mango (Irvingia gabonensis).
Results of a published randomized, double-blind, placebo-controlled trial evaluating the effectiveness of Cissus quadrangularis and Irvingia gabonensis showed statistically significant reductions in body weight, body fat, waist size and other clinical parameters during the 10 week study. Test subjects taking the Cissus quadrangularis/Irvingia gabonensis supplement lost 8.8 lbs. of body weight, 3.2% body fat and 2.36 inches around the waist after just 4 weeks of treatment compared to those taking a placebo.
The Water Loss Support Complex now contains Uva Ursi Standardized Extract and Dandelion Leaf Standardized Extract. These two potent and highly effective herbs naturally release excess fluid and flush it from your system helping you drop weight, maximize muscle definition and get that chiseled vascular appearance of the skin. These herbs contain natural levels of potassium to support healthy electrolyte balance while releasing excess water from the body.
Cleanse & Lean Advanced is fast-acting, delivering key bioactive ingredients to support your weight-loss program in convenient and easy-to-swallow capsules.
I always recommend the use these types of products for the shortest amount of time to obtain the desired benefits.
Product Data Sheets are available on our website (www.maxmuscle.com) or at your local Max Muscle store.
The use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight loss: a double-blind placebo-controlled study. Lipids Health Dis. 2008 Mar 31;7:12. Yours In Health, Phillip W. Harvey, PhD, RD, FACN, CNS Chief Scientific Officer Max Muscle Corporate USA

HEALTHY (& YUMMY!) HOLIDAY RECIPES

Every autumn after Halloween, costumes are put away and copious amounts of candy are consumed. We shift gears and start thinking about the upcoming holiday season. Whichever winter holidays you choose to celebrate, food is likely involved. Rather than provide recipes for fat-free, bland versions of popular holiday fare, this article aims to provide rich, savory and satisfying dishes* made in unique ways to add excitement to your festivities while keeping you on track with your fitness goals.

Nix Grains and Heavy Starches
Rich foods contain savory fats and succulent proteins. By substituting grains with similar tastes and textures, you can avoid a huge insulin spike to go along with your food indulgence. Sarah Fragoso, author of the national best-selling cookbook, Everyday Paleo and EverydayPaleo.com, gives this tip: “When making a healthier or grain-free version of your holiday favorites, simply consider using almond or coconut flours for typical grain-based dishes. There are hundreds of easy and delicious grain-free recipes that can be found online and in several cookbooks to inspire cooks to make holidays delicious and nutritious, without missing anything!”
Popular carbohydrate-rich dishes include mashed potatoes, sweet potatoes and stuffing or dressing. A popular mashed potato substitute, called mashed faux-tatoes, uses pureed cauliflower as a potato substitute, in part or whole. Recipes can be found online. For your sweet potato dish, consider Sarah’s suggestion of substituting fruit for sweeteners (like applesauce in mashed sweet potatoes instead of brown sugar). Stuffing made with hearty vegetables, savory seasonings and crunchy nuts is a decadent alternative to bread-based versions.

Kick Up the Flavors
Lisa Lillien, author of the New York Times best-selling Hungry Girl brand and host of the Hungry Girl television series on Food Network and the Cooking Channel, makes delicious foods healthier by focusing on lower-calorie substitutes to classic favorites. Her methods include using plenty of herbs, flavorful ingredients, pre-made and homemade ingredients and eating smaller portions to control overall caloric intake. Some of Lisa’s holiday recipes include apple and onion stuffing, upside-down pumpkin pie, corn mega-muffins and simply sweet meatballs. For more tips and holiday recipes, visit HungryGirl.com.
Herbs that are great for holiday poultry include rosemary, thyme, bay leaf and sage. Red meats are complimented well by more potent spices like peppercorns and garlic, but also pair well with basil, marjoram, bay leaf and thyme. Nothing conjures up the holidays like the intoxicating aromas of cinnamon, clove, ginger and allspice.

Sweet Substitutes
What are the holidays without sweets? Satisfy your sweet tooth while saving calories and minimizing the negative effect of large amounts of sugar and refined carbohydrates. Sarah uses coconut and almond flours as substitutes for wheat flour, yams and squash for a sweet taste and moist texture, nuts for crunch and spices for flavor and that warm holiday sensation. Warm applesauce, maple syrup, agave nectar and honey are perfect holiday sweeteners.

Hungry Girl’s Corn Megamuffins

Ingredients:
1 cup all-purpose flour
¾ cup yellow cornmeal
¼ cup Splenda (granulated)
¼ cup granulated sugar
1 tablespoon baking powder

Directions:
Preheat oven to 375 degrees. Combine flour, cornmeal, Splenda, sugar, baking powder and salt in a large bowl. Mix well and set aside. In a separate medium bowl, mix together corn, egg substitute and yogurt. Whisk thoroughly. Add contents of the medium bowl to the large one and stir until completely mixed.

Line 9 cups of a 12-cup muffin pan with baking liners and/or spray with nonstick spray. Evenly distribute batter among the 9 cups – cups will be VERY full (we don’t call ‘em MegaMuffins for nothin’!). Bake in the oven for 15 to 20 minutes until a toothpick inserted into the center of a muffin comes out clean. Allow to cool and then enjoy!
¼ teaspoon salt
1½ cups canned cream-style corn
¾ cup fat-free liquid egg substitute
¾ cup fat-free plain Greek yogurt

Makes 9 Servings
Per Serving (1?9th of recipe, 1 muffin): 158 calories, 0.5g fat, 358mg sodium, 32g carbs, 1.5g fiber, 9g sugars, 6g protein

Hungry Girl’s Roasted Veggie & Quinoa Stuffed Peppers

Ingredients:
2 zucchinis, stem ends removed, halved lengthwise
1 red onion, sliced into rounds, rings intact
½ eggplant, stem end removed, cut into ½ inch slices
2 tbsp. balsamic vinegar
1 tsp. olive oil
¼ tsp. salt
1/8 tsp. black pepper
½ cup uncooked quinoa
1 cup crumbled reduced-fat/light feta cheese
½ cup chopped fresh basil
1 tsp. chopped garlic
6 large red bell peppers (look for those that sit flat)

Directions:
Preheat oven to 400 degrees. Spray 2 large baking sheets with nonstick spray. Place zucchini, onion and eggplant on sheets in an even layer. Set aside.

In a small bowl, combine vinegar, olive oil, salt and black pepper. Mix well. Evenly spread half of mixture over veggies on baking sheets.
Flip veggies and spread with remaining mixture. Bake veggies until tender, 20 - 25 minutes. Set aside to cool, but leave oven on. Reduce oven temperature to 350 degrees.

Cook quinoa according to package instructions. (Typically, by simmering with 1 cup water, covered, until water evaporates and quinoa is fully cooked.) Transfer quinoa to a large bowl.

Roughly chop baked veggies and add to the bowl. Add feta cheese, basil and garlic; stir thoroughly. Set aside.

Carefully slice off stem sides of bell peppers. Remove and discard seeds.
Place peppers cut-side up in a deep 9x13 baking pan. Evenly distribute quinoa-veggie mixture among peppers, about 1 cup each. Bake until peppers are soft and filling is hot, 20 - 25 minutes. Enjoy!

Makes 6 Servings
Per Serving (1 stuffed pepper): 180 calories, 5g fat, 405mg sodium, 27g carbs, 7g fiber, 10g sugars, 9g protein

Everyday Paleo Stuffing

Ingredients:
1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)
4 ½ cups mushrooms, diced
1 medium yellow onion, diced
6 celery stalks, diced
4 carrots, diced
1/2 cup chicken broth
1 tablespoon diced fresh sage

Directions:
Preheat oven to 350. In a large soup pot, sauté onions in olive oil until translucent. Add the sausage and brown. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.
½ tsp minced fresh thyme leaves
4 tablespoons olive oil
½ cup dried cherries, finely chopped
½ cup slivered almonds
1 ½ teaspoons garlic, minced
Sea salt and black pepper to taste

Makes 12 Servings
Per Serving (½ cup): calories 224, 14.52g fat, 313mg sodium, 6.34g carbs, 1.26g fiber, 2.46g sugars, 8g protein

Everyday Paleo Holiday Sweet Potatoes

Ingredients:
4 cups sweet potatoes, cut into large chunks
3 cups apples, peeled and cut into large chunks
1 teaspoon fresh grated ginger
1 tablespoon ground cinnamon
½ teaspoon ground nutmeg
¼ cup 100% pure maple syrup
4 tablespoons organic grass
fed butter
1 cup chopped pecans

Directions:
Pre-heat oven to 350. Cook the sweet potatoes in a pressure cooker for 6-8 minutes. Using a slotted spoon, move the cooked potatoes to a large mixing bowl.
To the potatoes, add the apples, butter, ginger, cinnamon, nutmeg, and maple syrup and mix well.
Spread the mixture evenly into an 11×7 baking dish. Top with the pecans and bake uncovered at 350 degrees for 30-35 minutes.

Makes 12 Servings
Per Serving (½ cup): calories 157, 3.74g fat, 31mg sodium, 30g carbs, 4g fiber, 14.6g sugars, 1.68g protein

Everyday Paleo Pumpkin Pie

Ingredients for Crust:
½ cup hazelnuts
1 cup pecans
4 tablespoons melted organic grass-fed butter
Pinch of sea salt

Directions:
Preheat oven to 350 degrees. Place the nuts in a food processor and process until the nuts are a flour-like or almond meal like consistency. Pour into a small mixing bowl, add the butter and salt and mix into a thick dough. Using your hands, spread evenly into a pie pan and bake for 10 minutes.

Ingredients for filling:
1 14oz can of organic pumpkin puree (nothing added, just pumpkin)
2 teaspoons ground cinnamon
¼ teaspoon ground cloves
¼ teaspoon fresh grated ginger
2 eggs
½ cup raw organic honey
½ cup coconut milk

Directions:
While the crust is in the oven, whisk all of the pie filling ingredients together. Pour into the crust that has been baked for 10 minutes, return to the oven and bake for and additional 45 minutes.

Makes 8 Servings
Per Serving (1 slice): calories 154, 8.23g fat, 116mg sodium, 20.78g carbs, 1g fiber, 17.9g sugars, .78g protein

SUPER POTATOES

As a fitness enthusiast, you’re likely aware of the benefit potatoes play in a healthy and balanced diet. But not all potatoes are created equal. Find out the differences between these savory spuds, some creative ways to prepare them, and the best time to eat certain types for optimum performance and recovery.
The biggest difference between the many types of potatoes is the starch content. Starch is a polysaccharide – “poly” meaning many, and “saccharide” meaning sugar – largely composed of glucose. This simply means that potatoes contain large amounts of simple sugars. There is a place in many peoples’ diets for simple sugars, but they must be kept in check to be optimized. In general, potatoes that consist of a more floury or mealy texture are higher in starch, around 20-22 percent, and are best used for baking or mashing. Waxy potatoes contain about 16-18 percent starch and are more suited for boiling, steaming and making potato salad due to their shape retention.
So what’s the big deal about starch? The impact of starch intake on the body is very significant. Starches, like all carbohydrates, get broken down into glucose, the body’s usable form of sugar energy. Glucose signals the release of insulin in order to be shuttled to various parts of the body, such as the liver and muscles. Excess insulin is not a good thing when it comes to overall health. The overproduction of insulin leads to hyper- and hypoglycemia, type 2 diabetes, high cholesterol and arterial plaque formation, as well as excess body fat.
Overall carbohydrate intake, as well as timing and amounts, are important in preventing these undesirable health problems. But starch isn’t as bad as it might seem. Starchy foods provide the body with an instant source of usable energy, which is great for fueling intense, long-duration workouts and assisting in recovery.
Let’s give the potato some love. It’s not a bad food by any means. Here are some great nutritional benefits of the common white potato, with skin: 28 percent of the Recommended Daily Allowance (RDA) of vitamin C, 27 percent RDA of vitamin B6, and 26 percent RDA of potassium. B6 and potassium are essential in cellular and muscle function and are very important for someone who engages in regular, intense exercise sessions. One potato with skin yields 15 grams of dietary fiber. Other essential vitamins include thiamin, niacin, folate, pantothenic acid, iron, magnesium and copper. Now you can see that potatoes are nutrient-packed powerhouses!
If you’re wondering about sweet potatoes and yams, they’re up next. While technically not potatoes, they need to be included since they’re distant relatives to the potato, and commonly considered a healthy substitute for white potatoes. Despite frequently interchanged as being the same thing, sweet potatoes and yams are quite different. Sweet potatoes more closely resemble white potatoes, with a rounder shape and slightly yellow flesh. Yams are softer, with a more rough skin and narrower shape. A 3.5 ounce raw sweet potato contains 20 grams carbohydrate, 3 grams dietary fiber and about 12 grams starch. Sweet potatoes are one of the highest vegetable sources of vitamin A and beta-carotene. The same amount of raw yam yields 27 grams carbohydrates and 6 grams dietary fiber. Yams are high in vitamin C, copper and manganese.
The topic of potatoes and diet cannot be concluded without discussing the glycemic index. In general, yams and sweet potatoes are the lowest of all the vegetables mentioned, with a range of 44-78 on the glycemic index. All other potatoes in general range between 56 and 111 with an average of 88.
Health-conscious individuals wishing to include potatoes in their diet should stick with lower-starch potatoes and consume them with fiber (by eating the skin), moderate amounts of protein and low to moderate amounts of fat. Fiber, protein and dietary fat all slow the digestion of the starches. This causes a slower and less severe insulin response, helping to keep blood sugar levels more stable. Waxy, low-starch potatoes include new potatoes - harvested in spring and early summer - as well as fingerling, round white and round red potatoes.
Preparation method, other ingred-ients and toppings all play a large role in how healthy your potato will be. The healthiest prep methods for low-starch potatoes that allow for optimum taste satisfaction include boiling and steaming. Tasty toppings for these include low-fat yogurt or sour cream, small amounts of butter, and extra-virgin olive oil. Herbs that really bring out potatoes include fresh chives, basil, parsley and dill. Sweet potatoes and yams ban be boiled or baked, and are often served with butter or light-tasting olive oil and cinnamon to bring out their sweetness. Sweet potatoes have a sweeter taste than the starchy yam.
A great way to include potatoes in your diet and boost their health factor is to thin them out with similar-tasting, more nutritious vegetables. Any “white” potato can be cooked soft and blended with cooked cauliflower for mashed potatoes. Sweet potatoes and yams can be cooked soft and mixed with cooked acorn or butternut squash. Both types of mashed potatoes will have a lower glycemic load, higher fiber count, more vitamins and nutrients, better taste and a moister texture. Sweet potatoes and yams can be cooked soft, pureed and mixed with egg whites to make a nutritious pancake. Cooked pureed yams can also be used in place of applesauce in muffin and bread-type recipes.
Nutrient timing is important for any athlete and largely depends on the nature of your workouts and events: frequency, intensity, duration and type. In general, endurance athletes should consume higher amounts of carbohydrates than strength or power athletes. Potatoes are a great quick-carbohydrate source for an endurance athlete and for a strength or power athlete prior to training or competition. Consuming potatoes post-workout also allows for quicker restoration of glycogen stores, to assist in the recovery process and to fuel the next workout.
When adding potatoes to your diet plan, be sure to consider how they fit into your daily total carbohydrate intake and adjust other meals accordingly. Portion sizes should be small or medium and should be eaten with protein and a small amount of fat. Try eating a potato with your pre-workout meal, 1 to 2 hours before training. You can also have a potato with your first whole food post-workout meal, following your protein shake.

THE GLYCEMIC INDEX
The Glycemic Index is a listing created to identify a food's particular insulin response. The scale is from 0-100, with glucose being 100. Glycemic Index is a fairly accurate way to gauge which carbohydrate sources will elicit a high, medium, or low insulin and blood sugar response. Keeping with foods that are low and medium on the scale are best. Pairing carbohydrate sources with fiber, dietary fat and protein also lowers the glycemic load by slowing digestion and the blood sugar response.

SWEET POTATOES VS. YAMS
Yam is a tuber of the tropical vine Dioscorea
Sweet potato is a root vegetable of the Convolvulaceae
Sweet potatoes have pale skin and yellowish flesh
Yams have darker skin and a narrower shape
U.S. sold “yams” are almost always sweet potatoes

FUN POTATO FACTS
There are over 4,000 varieties of potatoes worldwide
Potatoes are a part of the Nightshade (Solanaceae) group of vegetables
Potatoes were introduced in the Andes region more than 400 years ago
Americans consume about 140 pounds of potatoes per person, per year
The fastest potato eating on record is 3 potatoes in 1 minute and 22 seconds
Potatoes are the 4th staple food worldwide, following wheat, corn and rice

Herbed Smashed Red Potatoes

INGREDIENTS
1 lb. round red potatoes
2 tbsp. dried parsley
1 tbsp. dried basil
1 teaspoon onion powder
¼ teaspoon garlic powder
Extra-virgin olive oil
Salt and pepper to taste

Directions
Fill a medium stock pot with water. Add washed and cubed potatoes and bring to a boil. Reduce heat to a simmer and cook until a fork is easily inserted into potatoes. Drain and let cool. Transfer potatoes to a medium bowl. Using a fork, smash the potatoes. Mix in herbs and seasonings. Just before serving, drizzle olive oil over potatoes. MS&F

Human Chorionic Gonadotropin (HCG) and Weight Loss: Fact Or Fiction?

There's been a flurry of renewed interest in human chorionic gonadotropin (HCG) for weight loss recently.
Not surprising, really.
I suspect this has something to do with the fact that Kevin Trudeau's latest book, "The Weight Loss Cure "They" Don't Want You to Know About" features a period of daily HCG injections for weight loss. This book has received huge exposure and is a top seller in just about every market. Anything Mr. Trudeau "recommends" should be approached with a great deal of skepticism. This guy is a con man with a long track record of fleecing the public of its hard earned cash. He's been fined by the Federal Trade Commission (FTC) for making false and unsubstantiated claims (apparently, he claimed his coral calcium supplement could cure cancer) and banned from making further infomercials (click here for info!). He is now being targeted by the FTC for his "weight loss" book -- for violating the previous court order that banned him for making infomercials for any other product other than books. This would be allowed provided he would not misrepresent the content of the books. The FTC claims his diet -- which is advertised as "easy and simple" is anything but. Click here to read the FTC press release! Some people believe Mr. Trudeau is the victim of some sort of conspiracy orchestrated at the behest of the pharmaceutical industry. Those folks should check out any of the over 400 customer complaints posted at Infomercialscams.com. If he truly were the victim he claims to be, it seems unlikely he would insist on perpetuating the deceptive billing practices his customers accuse him of (most complaints are related to his "Natural Cures" publication, but I'm sure you'll see similar ones related to his new book soon). Before discussing human chorionic gonadotropin's "place" in any weight loss strategy, let's discuss what it is... Human chorionic gonadotropin is a hormone produced during pregnancy. The hormone is present in the urine, and it's the presence of HCG that home pregnancy kits are "checking" for when such a test is performed. In a nutshell, if HCG is present, you're pregnant, if it's not... you're not. Because it can also be created by some kinds of cancer, HCG can serve as an important tumor marker as well. When human chorionic gonadotropin is prescribed in a medical scenario, it is either as a fertility medication (can be for both men and women), or to restore testosterone production in men.

But what about HCG's role in weight loss? In 1954, Dr. Albert T. Simeons, a British-physician claimed HCG injections would allow dieters to manage easily on a 500 calorie per day diet. He claimed that HCG could suppress appetite, burn stored fat as well as redistribute fat from the hips, thighs and waist. Unfortunately, he had no clinical evidence to validate any of these claims. But that's not to say that HCG's role in weight loss hasn't been studied. It has quite extensively. And guess what? Not a single study indicates HCG has any benefit for weight loss (see JAMA 236:2495-2497, 1976, American Journal of Clinical Nutrition 29:940-948, 1976, American Journal of Clinical Nutrition 12:230-234, 1963, S Afr Med J. 1990 Feb 17;77(4):185-9, West Journal of Medicine 127:461-463, 1977, Archives of Internal Medicine 137:151-155, 1977). Well, that's not entirely true. One study, the Asher-Harper study (performed in 1973), found that the combination of the 500 calorie per day diet and HCG injections offered a significant benefit to dieters, offering increased weight loss and a decrease in hunger. It is this study that many of the advocates of the HCG protocol regularly cite when promoting this diet.

What they don't do however is cite this study (American Journal of Clinical Nutrition, Vol 29, 940-948), which was designed to... "... retest the hypothesis of the efficacy of human chorionic gonadotropin (HCG) on weight reduction in obese women in a clinic setting. We sought to duplicate the Asher-Harper study (1973) which had found that the combination of 500 cal diet and HCG had a statistically significant benefit..." In other words, these researchers attempted to duplicate the results of the Asher-Harper study. The result of their findings? "HCG does not appear to enhance the effectiveness of a rigidly imposed regimen for weight reduction." A more recent study echoed this conclusion. "The effect of human chorionic gonadotropin (HCG) in the treatment of obesity by means of the Simeons therapy: a criteria-based meta-analysis" (see Br J Clin Pharmacol. 1995 Sep;40(3):237-43) concluded... "... that there is no scientific evidence that HCG is effective in the treatment of obesity; it does not bring about weight-loss of fat-redistribution, nor does it reduce hunger or induce a feeling of well-being." This seems to be the general consensus for HCG's role in weight loss-taking it simply makes no difference. Some go further-like Dr. Stephen Barret of Diet Scam Watch, who calls HCG "worthless as a weight loss aid." It's important to note, however, that HCG is administered under the supervision of a physician (HCG is considered a drug and requires a prescription) along with a Very Low Calorie Diet (a diet providing 800 or less calories per day-also known as a "VLCD"). It is often accompanied by intensive one-to-one support. This is often referred to as the "HCG protocol." We received a lot of angry comments from people (over at Real-Customer-Comments.com) who had used the HCG protocol to what they felt was a positive effect (these led to some interesting blog posts, viewable here, and here!). They felt we were "bashing" HCG, neglecting to recognize its role in weight loss. Not so.

When HCG was tested, it was compared to a placebo which included the Very Low Calorie Diet. And yes, VLCDs work. You will lose weight on one. Guidance and support can also be very helpful for weight loss; that's why programs like Weight Watchers have regular meetings and weigh ins. Frankly, if you have to be accountable to someone for your successes and failures, you tend to be a little more serious about making an effort. But what the clinical data shows is that when you compare the results of people on a VLCD and those on a VLCD and HCG, there is no perceptible difference-in weight loss, in perceived hunger, in anything. In other words, it is the low calorie diet, possibly in conjunction with the regular support and guidance that is responsible for the weight loss. Not the HCG shots. And that's not the only problem...
In the old days, HCG was difficult to obtain, and prohibitively expensive. Now, HCG clinics are popping up all over the place. It is becoming relatively easy to obtain. In fact, it's very likely desperate individuals will have no qualms about turning to their credit cards to finance the protocol, figuring it is worth any price if it works. But the HCG protocol is not a "quick fix" solution for weight loss. Even physicians who actively prescribe the protocol (like Dr. Ben Gonzalez, with whom our scientific and technical advisor Elissa had an interesting and spirited discussion with) are quick to point this out. Nonetheless, it is in danger of becoming so, especially as more and more people see the amount of money that can be made from exploiting a desperate segment of the population. If you're reading this review because you are considering the HCG protocol, we would strongly recommend doing some research on the better "conventional diets, especially if you have less than 50 pounds to lose (the top online diet programs are reviewed here, and we have an entire section dedicated to diets here!). It's very likely there is a practical solution out there that does meet your needs-perhaps you just haven't come across it yet? In the end, keep the weight off requires significant lifestyle changes. This is why we prefer these programs... we feel they are far better solutions for long-term fat loss, health, and well-being. Given what we know about the HCG protocol to date, there is no valid reason to recommend experimenting with it.

NFA & Max Muscle Partnership

Max Muscle Sports Nutrition is proud to announce a partnership with the nation’s leading football player development program, the National Football Academies (NFA). In continuing the pursuit and commitment of serving all athletes of all ability levels, this partnership provides a strong foundation in which Max Muscle Sports Nutrition stores can continue their nationwide community outreach efforts of educating and empowering individuals to understand proper nutrition and safe supplementation.
The NFA strives to be a recognized leader in the football training industry by providing the highest quality camps and clinics across America. With elite skills training systems and services as well as the highest level of customer service in the industry, the NFA provides coaches, athletes and parents invaluable instruction and knowledge they need to advance their training programs.

In February, Max Muscle Franchisee and Regional Director for Nebraska, Chad Case, became the National Director of Nutrition for the NFA. He had taken his son, Cedric, (then age 9) to an NFA camp in 2009 after after several recommendations. Chad was so impressed with the camp and the NFA that he knew that's where he wanted his son to be. "The coaches on staff saw a lot of potential in Cedric, and we began to form a relationship," Chad explained. "I soon realized that there was a tremendous opportunity to serve young athletes and that I could truly make a difference and help to positively impact their lives with nutritional guidance." Today, Chad works with approximately 8,000 NFA athletes on proper nutrition, safe supplementation and customized meal plans.

Through this partnership, Max Muscle Sports Nutrition is also proud to announce the launch of Athlete’s Choice.
This line of nutritional products is designed for athletes of all ages and skill levels.
The entire Athlete’s Choice line is free of banned substances, is all-natural, tastes great and meets all National Collegiate Athletic Association (NCAA) and amateur sport guidelines for safe supplementation.

An All-Around Pro
The flagship product of Athlete’s Choice is Pro 360, a delicious performance nutrition shake that can be taken as a meal or snack replacement or mixed up immediately following training, practice or a game.
Pro 360 provides the ideal balance of calories, proteins, carbohydrates and fats to fuel your workouts, maintain and build lean muscle mass and accelerate overall muscle recovery and repair.
You want the competitive advantage and – by adding Pro 360 to your exercise program – you will maximize your efforts and get results in strength, power, speed and explosiveness.
Pro 360 comes in Victory Vanilla and Champion's Chocolate.

Pro 360 along with other soon-to-be-released products can be found exclusively at Max Muscle stores nationwide as well as Visit National Football Academies online.
MS&F

The Truth About Fad Diets!

What's with all the fad diets out there? Whether low-carb, low-calorie or low-fat, some company always has a gimmick to help you lose weight!
Everyone is looking for that one magic pill or food! The problem is - it doesn't exist! How many fad diets have you tried?

Low-Carb Diet
Low-Fat Diet
Liquid Diet (using low-calorie, high-fiber shakes)
Grapefruit Diet
The Beverly Hills Diet
Cabbage Soup Diet

Have any of you been able to stay on these deprivation diets for a long period of time? And if you did lose weight, did it stay off or come back once you began eating "normal" again?

If you've followed at least one of these diets, you have plenty of company. Problem is, if a diet really works, we'd all be on it, and we'd stay on it! The reality is that fad diets don't help you lose the weight that stays off. The only true way to lose weight and keep it off is to change your lifestyle! Max Muscle Sports Nutrition is here is to help you see through all the empty promises!

What is a Fad Diet?
A fad diet is a diet that promises quick weight loss and is usually popular for only a short time. Fad diets are just as they sound, too good to be true! How many of us could actually eat grapefruit for every meal? Or how about soup? We also know that losing body fat without exercise never happens, or if it does, it doesn't stay off. However, the fad diet industry makes millions of dollars every year off of consumers just like you and me who fall for their gimmicks! Classic Signs of a Fad Diet:
Fad diets usually make promises that are untrue or unsafe. The tips in this section will help you spot fad diets and avoid the unhealthy activities they recommend. Remember - If a diet sounds too good to be true, it is.

How to Recognize a Fad Diet:
* Most fad diets will restrict certain types of foods, while encouraging the dieter to eat another type of food.
* The diet makes claims that weight loss is quick and rapid, without the need to exercise. (Rapid weight loss is defined as anything greater than two pounds per week.)
* The diet promotes miracle foods that burn fat.
* The diet has a rigid menu with a list of foods that must be eaten at a specific time of the day or in specific combinations.
* The diet will not have a warning label.
* The diet will not have credible scientific research to back up its claims.

Any diet that states absolute ratios of carbohydrates, proteins and fats (examples: 40, 30, 30 OR 60, 20, 20)

Another side effect of fad diets is "yo-yo dieting." Yo-yo dieting is when a person goes on a diet, loses some weight, and then gains it back once they resume their normal way of eating. Frustrated with the weight gain, they try another diet. The cycle continues and research shows that people actually gain more overall weight with this type of dieting!

Following are some of the most common fad diets: Liquid Diets
Most people who go on a liquid diet will probably lose weight. However, once the dieter resumes eating whole foods, the pounds generally come back. Liquid dieters should be cautious and are discouraged from being on a liquid diet for an extended period of time. These diets do not provide the body with the proper amount of vitamins and minerals needed to maintain optimal health.

High Protein Diets
High protein diets claim that if you eat large quantities of protein only, that you will lose fat and build muscle. However, high protein diets may cause damage to the liver and kidneys and must be balanced with whole grain carbohydrates, fruit, vegetables and healthy fats.

Low Fat Diets
The body needs fat to burn fat. The theory behind low fat diets is to remove all fat, so that you will burn your own body fat. The problem is the body does not work this way. Additionally most low fat foods add sugar to maintain taste!

One Food Diet
Any diet that requires you to eat only one specific food (example: grapefruit diet) is a fad diet. This type of restrictive diet is very unhealthy and most people cannot maintain this type of diet. Weakness can occur quickly due to low calorie consumption, as well as a lack of vitamins and minerals in the food. In addition, the body will lower its metabolic rate and burn fewer calories.

Variety Is Key
Just as a car needs the proper gasoline to make it run, a body needs a healthy diet and the right balance of protein, carbohydrates and fat in addition to essential vitamins and minerals to develop properly.

When you go on a fad diet and exclude any of the necessary nutrients, you're putting yourself at risk for illness. Getting too little of a specific nutrient may not cause a problem immediately but in the long run you may suffer health consequences.

Max Muscle Sports Nutrition has Certified Nutrition Specialists ready to help you understand all the necessary tools for eating right! Make an appointment today to find out what your calorie and nutrient needs are! MS&F

By: Corry Matthews, MS

Max Cleanse & Lean - Just What The Doctor Ordered!

Max Muscle Sports Nutrition’s Max Cleanse & LeanTM is just what the doctor ordered when it comes to a good and healthy cleanse.
Containing safe and effective herbs such as fennel, dandelion and aloe vera, this product will help give you the cleansing and weight loss results you’ve been looking for.

Product review by Allison “Ali” Van Heusen, BS

Do you have a special occasion coming up and want to look extra slim? Want to kick-start your diet and exercise routine? Is your “plumbing” a little backed up? Max Cleanse & Lean is a fast and easy way to drop those last few pounds, slim up your midsection, and clean out your colon. Get ready for a good cleanse, and to get lean.
Max Cleanse & Lean™ (MC&L) was developed to relieve digestive issues, as well as a way to remove excess water and waste from your body. It contains scientifically supported ingredients including cascara, senna, turkey rhubarb, and aloe vera to increase bowel movement; psyllium to provide fiber; and slippery elm to coat and soothe the digestive tract.

The brilliant part of the MC&L herb and plant extract blend for cleansing the colon is its balance. The ingredients are not just laxatives, which can have an unpleasantly severe effect, they serve many other important functions.
For example, some ingredients soften the stool while others decrease bowel irritation. Ingredients like senna are classified as antharaquinones, under the stimulant laxative category. But, they also keep more water in the intestinal contents, which produces a softer bulkier stool, making it easier to pass and reducing diarrhea. Slippery elm has been used in North America for centuries to treat both constipation and diarrhea. It is thought that slippery elm has demulcent properties, which means that it forms a soothing film over the surface of mucous membranes (i.e. the inside of your intestines).
Psyllium, a soluble fiber, has been studied extensively and shown to relieve constipation. And, unlike some other fiber supplements such as wheat bran, psyllium generally does not cause excess gas and bloating. So, as you can see this coleretic blend is not only extremely effective, but gentle as well.
The diuretic component of MC&L was just as thoughtfully designed. Dandelion is a natural diuretic that increases urine production by promoting salt and water excretion from the kidneys. It has been shown to improve digestion, has antioxidant properties, and has an advantage over other natural and synthetic diuretics. Dandelion is a source of potassium, a crucial component of electrolyte balance, which is often depleted by other diuretics. Horsetail is recognized as a diuretic by professional herbalists and has been shown to help increase calcium absorption in women. Finally, barberry, for which medicinal use dates as far back as ancient Egypt, helps to increase the diuretic effects of dandelion and horsetail.
MC&L provides a quick and easy way to cleanse your system and reduce bloating and water retention. It can help you bounce back from an overindulgent weekend, give you a clean start for a new, healthy eating and exercise routine; or, help drop those last few pounds for a special occasion. But, you should not use MC&L as a permanent weight loss solution. The results you get will be temporary. You may be more likely to maintain the initial weight loss by following your cleanse with a balanced diet high in nutrients and low in fat and salt. So, again, this product is designed as a quick fix, not a permanent solution.

You should consult your health care provider before taking MC&L to check for interactions with prescription medications, especially if you are currently taking a prescription diuretic, alone or in combination for high blood pressure; if you are currently taking antibiotics, particularly a quinolone like ciprofloxacin or levofloxacin; or if you are taking Lithium. Although unlikely, there are some possible interactions between a few of the ingredients in MC&L and these medications, though this is not an exhaustive list.
Once you have the OK from your health care provider, start by taking one capsule to determine tolerance. Effects may take up to 12 hours, so wait, and if necessary take two capsules per dose as needed for regularity and bloating. Do not exceed four capsules per day. I usually recommend my clients to try one MC&L capsule after dinner, on a weekend they don’t have much planned. This way 12 hours has usually passed by the time they wake up, they can see how their body reacts, and take more if necessary. See your local Max Muscle Sports Nutrition staff for more information and to get started on Max Cleanse & Lean™.

References:
Rotblatt M, Ziment I. Evidence-based Herbal Medicine . Philadelphia, Penn: Hanley & Belfus, Inc.;2202:337-338.
Duke JA. 1985. Turkish rhubarb. In Handbook of Medicinal Herbs. CRC Press, Boca Raton, FL, p. 404; Emodin. p. 572.
Sweeney B, Vora M, Ulbricht C, Basch E. Evidence-based systematic review of dandelion (Taraxacum officinale) by natural standard research collaboration. J Herb Pharmacotherapy. 2005;5(1):79-93.
www.umm.edu. The University of Maryland Medical Center. Complementary and Alternative Medicine.

Flatten Your Belly

Getting ready for bikini season and worried about that little pudge in your abdominal region?
Kathy Kaehler, celebrity trainer and USANA spokesperson, wants to help.
As a trainer to A-listers like Jennifer Aniston, Kim Kardashian, Cindy Crawford and Julia Roberts, she’s got some tricks up her sleeves to help you blast that belly so you’re ready to flaunt your new bikini.

1. Skip the soda and the wine. This will help you reduce extra calories and any bloating. One easy way is to drink more water. Flush flush, flush and this will help flatten out your mid-section.

2. Drink a meal-replacement shake. Find something that is low glycemic so you don’t get a sugar rush and low calorie with a good source of fiber and protein.

3. Do the plank. Borrowed from yoga but fits into anyone’s fitness routine, the plank will tighten and tone your mid-section. Hold the plank for at least one minute or build up to that. It works the muscles from top to bottom and inside out. A super strong core means your belly is pulled in.

4. Keep the veggies at bay. Don’t get excited, you still need to eat vegetables, just don’t eat them right before you go out to the beach. That way, there is less chance of gas and bloating.

5. Walk, walk, walk! I have all my clients walk, including Julia Roberts. Whether we are outside or on a treadmill, walking is one way to trim the body, keep you at your ideal weight and, because you use most of your muscles, you are adding more lean body weight, which burns more calories and helps you stay lean.

Helping Mothers be Strong and Beautiful

As I sit here looking at the picture of the ultrasound of my second daughter due in August, I reflect on how my passion for helping moms has gotten me to this point in my life. It all started with creating the Mom’s N Babies Getting Fit program for the Marine Corps in 2001 to help active-duty moms stay fit for deployment. It continued while I served as Gold’s Gym Internationals Pre-Postnatal Fitness Expert for six years. Currently, I serve as an Elements Pre/Postnatal Advisory Board Member and as a monthly contributor for Oxygen magazine (“Fit for Two” column). For the past decade, my passion has revolved around helping moms stay healthy during their childbearing ages. Truly, I have been helping those moms feel like “HOT, SEXY, WOMEN!” – myself included! Throughout the past few years, you may have seen one of my articles in Max Sports & Fitness or even tried one of my workouts. And let’s face it: they really work. I am living proof! In 2008, while pregnant with my daughter Alexandra, I found a group of women who shared my passion for everything pre/postnatal and we decided to write a book for moms, by moms! And so ACSS Transitions was created! Our group of healthcare professionals – Angel Miller (certified nurse midwife), myself (fitness and nutrition expert), Shelia Kirkbride (psychological and rehabilitation counselor) and Dr. Stacia Kelly (stress management and hypnosis), who are all mothers – know the challenges women face in finding reliable information that is useful rather than overwhelming or scary!
  
Thus, Nine Months In Nine Months Out, a reference guide that offers the most often requested information about prenatal/postnatal wellness, was born! Becoming a mom for the first, second or third time is an exciting rite of passage! We also know it can also be one of the most challenging and stressful of times, too!
   
Women want to be in the best shape they can be in both physically and emotionally while pregnant (and beyond), and they are looking for the answers. This guide provides answers, information and suggestions from the first month of pregnancy right through nine months after giving birth.
   
Other important topics covered in the book include proper nutrition and fitness (from mom-to-be and new mom exercise tips to boosting your energy levels with easy recipes), medical concerns (such as how hormones affect depression and anxiety, and what tests to expect at each phase) and holistic approaches for dealing with fear and anxiety surrounding labor and delivery.
   
For more information about the book, or ACSS Transitions, visit www.9monthsin9monthsout.com. If you are a mom, about to become a mom or know a mom who would benefit from this book, it is available on Mother’s Day 2011. And to all the strong and beautiful moms out there: Happy Mother’s Day! MS&F

Awaken Your Inner Fitness Giant

EVERY FITNESS MODEL you admire, every athlete you revere and every MaxFormation winner you marvel at have one thing in common: they made a decision to be in incredible shape. At one point, they were average people, who may have lived a mediocre life and a semi-sedentary lifestyle. They weren’t published figures, nor did they have award-winning physiques. They were just like you and me regular people.

The power of decision is one of the main principles Tony Robbins lectures in his best-selling book, “Awaken the Giant Within.” If you don’t like something about yourself, Robbins states that you should simply change it! If you want to lose weight, gain more energy, become stronger or live healthier, then your first steps to creating change is taking a decisive action and committing yourself to that change.

The Power of Decision
While making a decision to be in great shape seems like an easy decision, it’s a decision many people have a hard time executing. It’s hard to want change because it means you must be unsatisfied with where you are today. Being unsatisfied with oneself requires a deep level of critical reflection. The depth of your dissatisfaction will equal the depth of your desire and decision to commit yourself to change.

Fitness model and competitor Safiya Johnson began competing at age 16. While she had participated in track and cheer leading in high school, she never thought her talents would exceed the high school field. However, as she watched her older sister excel in the fitness industry, she made a decision to test her body, mind and spirit in the quest to creating an award winning physique. Safiya won her first national title at 17. “At that point, I didn’t think there was anything I couldn’t do,” says Safiya. “No dream was too big for me.” After winning Teen Nationals and shooting with popular photographer, J.M. Manion, she made it a point to seize any opportunity in the industry. “I’ve been driven ever since.”

In accordance to Robbins’ success module, Safiya used controlled laser-beam focus to create and shape a masterful destiny for herself. By deciding to be an extraordinary fitness woman, she brought both commitment and clarity into her life.

When you know what you want to become, small daily decisions become clearer and easier. If your goal is to lose weight, it’s easier to choose what to eat, what to do with your time and when to take supplements. By becoming more aware of what you want, you begin to see helpful information everywhere, such as reading an educational article or meeting a motivating person. By piecing goal-directed information, you are able to pave a brighter path towards a future you’re creating. It’s not enough to know to eat six meals a day, take daily supplements and exercise regularly, because as Robbins often notes, “Information is power when it’s acted upon.” Making a decision to complete a goal provides clarity in your actions and consistent motivation to be who you envision yourself to become in the future.

The Importance of Goal Setting
You’ve heard about “setting goals” a thousand times, but what you don’t often hear is why it’s so important. Having focus towards a long-term goal is vital when you make day-to-day decisions that ultimately lead up to that defining end-point. When life gets exciting, stressful or lonely, many people are quick to indulge in short-term satisfactions such as drinking, smoking and/or overeating. By not creating a sustainable goal, you are not preparing for a difficult mental and physical journey ahead. Robbins states, “It’s all the small decisions along the way that cause people to fail. It’s failure to follow up. It’s failure to take action. It’s failure to persist. Conversely, success is the result of making small decisions: deciding to hold yourself to a higher standard, deciding to contribute, deciding to feed your mind rather than allowing the environment to control you.”

Marcus Wheeler, 29, of Max Muscle Elk Grove, Calif., advises all customers to create personal goals. “It is detrimental that goals be set when deciding to become in better shape no matter what fitness level you are at. If no goals are set then you end up wandering around aimlessly without any true purpose for working out,” encourages Marcus. Setting goals, revising goals and completing goals are all part of the process that helped Marcus transform his 160-pound physique at 8 percent body fat to a solid 230 pounds at 10 percent body fat in just a year and a half.

Marcus was never a “big guy,” averaging 145 pounds when he played soccer at Indiana University. However, in August 2009, he made a decision and created goals to become stronger and heavier. He began training six days a week and consuming an array of supplements including MaxPro and IsoExtreme for protein, Pro BCAA and Amino Max for essential fats, Max Creatine for growth, Max Glutamine for recovery, 2Tx for testosterone boosting and Max LiquiCarn for optimizing performance products. Setting both long- and short-term goals was vital in his transformation. “I set new goals on a monthly basis,” he says. “The body is so adequate at adapting to the stress and fatigue that you put it under that I believe it is necessary to always have a new game plan each and every month. In addition, it also helps keep my mind stay focused on training and achieving new goals, which keeps training fun.”

What is your Belief System?
There’s a popular saying, “You become what you think about all day.” So what are you telling yourself? Are you saying, you’re fat, lazy, tired or stressed? Are you telling yourself that you will never amount to anything or complete a real fitness goal? Many people already believe they are going to “fail” a workout/diet program before they even begin. So what usually happens to these negative beliefs? They usually come true.

Many people are overweight, unsatisfied and stressed because they don’t set a higher standard for themselves. They cannot envision future success because they focus on past and present failures. They are limited by what they find possible. If you want to be someone you’ve never been, then you must do things you’ve never done. If you think becoming fit, strong and healthy is possible, then you’ve achieved the essential requirement in manifesting the Fitness Giant inside of you.

Former Max Sports & Fitness magazine cover model, Mona Liza Reyes, overcame many negative thoughts, including attributing her weight gain to her failing metabolism due to her increasing age. Her excuses were coupled with low self-esteem, a mental ailment that prevented her from playing high school sports because she never felt “good enough.” At 5-foot-2 and 150 pounds, Mona made a commitment to run her first marathon in 2002. While the preparation was hard and the criticism from peers even harder, Mona completed her first marathon in 7 hours, 19 minutes and 22 seconds.

In that moment Mona experienced an emotional, life-changing feeling. She asked herself, “If I can do this, what else can I do?” She went on to compete in 15 figure competitions in just three years. In 2006 she won the coveted title of Miss California with the National Physique Committee.

By changing her belief system and building her confidence through goal setting, Mona transformed herself from an average sedentary person to a fitness role model. “Mental confidence boils down to acknowledging your value,” she says. “There is something to be said about someone who makes the time to take care of oneself. When you value yourself enough to take care of your body, it demands respect from the people around you. You can’t expect others to value you, if you don’t value you.”

We all have a fitness giant within us ready to transform our body into a strong, fit and healthy machine. However, if we seek transformation, we must first make a decision to awaken the giant inside of us. We must be willing to commit, set goals and change our belief system. We all have the ability to strive beyond mediocrity and become a person of greatness. Awaken the fitness giant within you – and be who you know you can become. MS&F

Teach your children how to live healthy and fit for a lifetime

Ever year, raising a healthy child becomes more challenging. It begins with what type of baby food to buy, then progresses to what type of dinners to make. Then there are the sweet fruit juices, the yummy happy meals, the tasty fruit snacks and the sugary soft drinks. Before you know it, the holidays roll around and promote chocolate hearts, marshmallow bunnies, Halloween candy and candy canes. With the increasing popularity of video games and television programming and lack of physical activity, it’s becoming increasingly harder to raise a fit child.

According to the Centers for Disease Control and Prevention, childhood obesity has tripled since 1980. Overweight adolescents have a 70 percent chance of becoming overweight or obese as adults. That statistic increases by 10 percent when a parent is overweight. These alarming studies illustrate how important a parent’s role in promoting family fitness has become. After all, for the first 18 years of a child’s life, parents are able to control and manage most of their child’s daily activities and food consumption. Raising a fit family comes with many challenges, but with the right attitude, consistency, determination and desire, your family can beat the statistics.

“My child is a picky eater.”
Establishing a healthy routine from the beginning sets your kids up for good habits in the future. Not only is nutritious eating positively encouraged in their youth, but it also trains your child’s taste buds to desire healthy and naturally delicious foods.

“We enjoy healthy eating as a family,” states Yolanda Dixon, 2004 Miss Bikini Universe, short class. With kids ages 10, 4 and 2, Dixon understands first-hand how challenging it is to promote healthy eating with young children. “When you make these things a priority from the beginning, children will see eating healthy as part of their normal routine,” she says. “My kids have never had a problem eating vegetables or other healthy foods because that is what has been given to them since they were born.”

Training your child’s taste buds requires you to constantly experiment with new foods and recipes. It involves creativity and consistency, for it’s important to never give up trying to make your “picky eater” into a child willing to try new things.

“I don’t have time to cook.”
Not cooking is often another way of saying that your family eats out too much. Either they are eating too much fast food or they are consuming a lot of processed foods that come in a box or a bag. According to an article titled, “Effects of Fast-Food Consumption on Energy Intake and Diet Quality Among Children in a National Household Survey,” in Pediatrics (January 2004), nearly one third of U.S. children ages 4 to 19 eat fast food every day, resulting in approximately six extra pounds per year, per child. It is also noted that fast-food consumption has increased fivefold among children since 1970.

Raising a healthy family requires effort, for it isn’t easy breaking the bad habit of not spending enough time preparing healthy foods at home. “I make eating healthy a group effort,” says Tosca Reno, Oxygen columnist and best-selling author of “The Eat Clean Diet” book. “When my kids were younger, I let them help me plan meals and shop for healthy groceries. By giving your family a voice in the decision making process, they are more willing to try new, healthy foods.”

When you constantly eat fast food, Chinese takeout and pizza, not only are the children not involved in the food-making process, but as a result, they lose reverence for foods they consume. “Make cooking and meal times real family events,” suggests Reno. “Sitting down to dinner is a wonderful way to make sure that your family is eating well and spending quality time with each other.” By allowing your kids to shop for nutritious foods, cook healthy recipes and be involved in the decision making process, you are allowing them to take ownership over their personal diet.

“All he wants to do is play video games.”
Video games are much more intriguing than the Super Mario and Tetris games most parents grew up with. Now, games are action packed with cool graphics, special effects and personal options. A single game could take up hours of sitting and staring at a television or computer screen. Instead of running around, shooting basketballs and playing flag football, kids are simulating physical activities with their thumbs on a PlayStation controller.

National guidelines recommend 150 minutes of physical activity each week for elementary children and 225 minutes for older children. That breaks down to about 20-30 minutes of physical activity every day. Emily Krestchmann, personal trainer and fitness coordinator for Fitness without Borders, a fitness nonprofit organization for kids, suggests that getting your kids active requires you to find something they enjoy doing. Being your child’s fitness advocate becomes increasingly important as the child ages. Krestchmann adds, “Parents don’t realize how much influence they have in their children’s lives as they approach middle school. So it’s important to establish healthy habits and active routines before you start losing control over their lifestyle as they enter high school.”

Teach your kids that exercise is more than just running around the track. Exercise is moving your body, whether it means jumping on a trampoline, hiking up a hill, swimming in the ocean or dancing freely around your bedroom. You can also get them involved by getting active with them. “I dance with my children all the time. We turn our living room into a dance floor on a daily basis. We enjoy physical activities as a family by riding bikes, taking walks and skiing,” says Dixon.

Besides re-defining what “fitness” means to them, it’s also important for parents to create time limits to their television watching and video games. According the Kaiser Family Foundation, kids and teens 8 to 18 years old spend nearly four hours a day in front of a TV screen and almost two additional hours on the computer (outside of schoolwork) and playing video games. Longer time spent in front of a television screen increases a child’s chances of being overweight and developing sedentary habits.

“I am not always present to promote good habits.”
Not having time to teach your children healthy habits is a nicer way of saying that you are probably not leading by example. Most overweight kids have overweight parents. After all, they eat what you eat, do what you do and model after your lifestyle.

“Children learn by example so you need to practice what you preach,” reminds Dixon. “My children see the hard work, dedication and fun that I have when I compete and get ready for a show. My oldest daughter was so intrigued that last year she decided to join in and compete in the Jr. Fitness division. It has been such a rewarding experience to share my passion for the sport of fitness with my daughter.”

Reno adds, “Your children will learn to be healthy through watching you. If they see you eating well and exercising regularly, they’ll be much more likely to pick up those habits themselves.”

Raising a fit child is more than making them eat fruits and vegetables. It requires a parent to experiment with different foods, be involved in their physical training, set boundaries for unproductive activities and most importantly, be a positive and healthy role model.

Not all proteins are created equal

Max Muscle Sports Nutrition cares about the quality of their proteins. so should you. Here is a behind-the-scenes look at MMSN’s Quality Insurance Guarantee.

AT MAX MUSCLE SPORTS NUTRITION (MMSN), we focus on quality first and are absolutely committed to providing the best possible product for our customers. We are experts at making science-based dietary supplements, especially protein powders, and have been doing so since 1991. With the vast amount of protein supplements in the marketplace, it’s hard to know which ones are of the best quality and worth the price. You have all heard of the saying, “you get what you pay for,” and this is so true with protein powders as not all protein supplements are created equal. At MMSN, we work hard to provide our valued customers with the best value for their money as that’s what you are looking for and deserve.

The Quality Insurance Guarantee (QIG) logo is proudly listed on the labels of all our nutritional supplements with a summary available at Max Muscle retail stores. There are many factors that affect quality. Max Muscle Sports Nutrition’s focus on quality begins with our commitment to sourcing, purchasing and controlling raw materials followed by a carefully controlled and government compliant manufacturing process and finally delivery to our stores. MMSN’s Quality Assurance and Quality Control Unit have implemented comprehensive and thorough process specifications and controls to provide you with the highest quality protein supplement.

Max Muscle’s Quality Control Department has implemented comprehensive and thorough process specifications and controls. The first quality control step is to obtain material ingredient Certificate of Analysis (COA) on each raw material ordered. Raw materials are tested using current test methods for active ingredients and the presence of contaminants. The second quality control step is to obtain Material Safety Data Sheets (MSDS). These documents are kept on file for a minimum of 4 years.

Special Max Muscle requirements have to be met before new suppliers are approved. We ensure that ingredients we use are the highest quality and microbiologically and chemically safe for our demanding customers. For certain ingredients this can be a long-term process before the final approval for use in our products. We also have established long-term relationships with leading ingredient suppliers in the industry.

Quality Assurance and Production teamwork programs, procedures and training are a part of Max Muscle’s dedication to achieving uniformity in quality for every lot of finished product produced. The Quality Control Department has the ability to track each individual ingredient used in any lot of finished product produced. All finished products produced are tested for microbials and label claim. These testing documents are also kept on file for a minimum of 4 years. Testing is a critical part of Max Muscle’s quality process and no products leave our facility before they have passed all screening steps.

All of Max Muscle products are manufactured under strict Good Manufacturing Practices (GMPs) and are in compliance with U.S. Food and Drug Administration (FDA) cGMP regulations 21 CFR 110 along with U.S. Department of Agriculture (USDA) regulations 21 CRF 589.2000.

Our extensive quality assurance and quality control procedures make certain that MMSN’s products are safe, pure and meet the purported label claims. This means that what you see on the label in the Supplement Facts panel is what you will find in the bottle.

Truthful and Non-Misleading Label Claim
A law called the Dietary Supplement Health and Education Act (DSHEA) of 1994 demands, along with other requirements, that all dietary supplements possess a Supplement Facts panel on the product label and that the ingredients and quantities listed on the label is what is actually found in the bottle at 100 percent of the claim.

Unfortunately, there are companies in the dietary supplement industry that do not follow this law either intentionally or unintentionally and their listed ingredients do not meet what is claimed. The FDA technically considers a product that does not meet label claim for protein, or any other ingredient for that matter, misbranded as it provides false and misleading information to the consumer.

At MMSN, we routinely test third-party protein supplements and have found products with severely sub-potent levels of total protein or products that call themselves whey protein isolate when, in fact, the protein in the product is a whey protein concentrate or a lower grade protein. At MMSN, we test our protein powders by independent laboratories to verify label claim. This means that if the label states 30 grams of protein per serving in the Supplement Facts panel, you are getting this amount. We guarantee it!
Understanding Differences in Proteins

Protein is an essential nutrient and unique in terms that it not only supplies energy (4 calories per gram), but that it also contains nitrogen found in the building blocks that make up proteins called amino acids. There are a wide variety of proteins ingredients that we use in our products including whey proteins, casein proteins, milk proteins, egg proteins and soy isolate proteins.

Protein stimulates muscle growth and recovery and is an important nutrient to help build lean muscle and improve body strength. There are two major proteins found in milk, which are the whey proteins (20 percent) and casein proteins (80 percent). Clearly, for the bodybuilding and sports enthusiast, whey proteins are the undisputed king. Most popular are whey protein concentrates (WPC) and whey protein isolates (WPI).

Whey protein isolates absorb rapidly at around 30 minutes or less while whey protein concentrates absorb at around 60 minutes. Both are considered “fast-acting” which makes them ideal for pre- and post-workout drinks. Casein, on the other hand, absorbs much slower at about 4 hours making it a “slow-acting” protein and ideal for before bedtime or for long periods without eating.

The WPC that MMSN uses in its protein formulations is purified by a process of ultra filtration and ion exchange chromatography. This fraction is rich in whey proteins including beta-lactoglobulin, alpha-lactoglobulin, immunoglobulins IgG, IgA and IgM, glycomacropeptides, bovine serum albumin (BSA), lactoferrin, lactoperoxidase and lysozyme. These fractions are of immunological, digestive and nutritional importance.

The WPI is produced by further purification using a cross-flow microfiltration/ultra filtration process to yield one of the purest and highly concentrated proteins. This process yields a WPI that is undenatured, or intact, retaining all the beneficial subfractions in their natural ratios.

Whey proteins are complete proteins containing all of the essential amino acids that cannot be synthesized in the body. In fact, the amino acid profile (proportions and ratios) found in whey is almost identical to that of skeletal muscle. Whey is the richest source of the branched-chain amino acids or BCAAs. Whey proteins have the highest concentration (24 percent) of the L-leucine, L-isoleucine and L-valine as compared to other protein sources.

Branched-chain amino acids are highly concentrated within muscles and can become depleted during intense training. The BCAAs, especially L-leucine, have been shown to promote greater recovery of skeletal muscles at the cellular level.

Muscle glutamine is also manufactured exclusively by the BCAAs. Numerous studies have demonstrated the benefits of WPC and WPI in stimulating protein synthesis and supporting the growth, maintenance and repair of muscle tissues.

Our Proteins Are the Best Value
Here is a practical example of why MMSN proteins are the best value. Let’s say you are comparing MaxPro, High 5 or Iso-Extreme Whey Protein Isolate to other third-party products. You may be asking about total price, number of servings per container, price per serving, amount of protein per serving and taste.

Taste is very subjective, if you have a hundred different people try something, most often you’ll get a hundred different responses to how it tastes. One thing is for certain, you don’t sell millions of containers of protein powder over nearly a 20-year time-span if the products don’t taste good enough to want to use on a consistent basis.

Thousands of satisfied customers have praised MMSN protein powders as not only being the highest in quality but also rate them highest in taste. MMSN’s Product Development team spends a tremendous amount of time in the research and development phase coming up with the richest and most satisfying mouth feel and taste profile compared to the overall percentage of protein in the overall product. Very often, new customers who have been using a third-party protein in the past will try a MMSN protein powder and immediately notice a significant difference in terms of how they feel, both from a strength and recovery standpoint. After a few weeks, the results speak for themselves and these customers now realize that quality does make a difference and not all proteins are created equal.

In terms of price, it is important that you take into consideration the serving size, number of servings per container, amount of protein per serving and cost per serving. In most instances when you compare a MMSN product to other reputable third-party brands, MMSN’s protein powders represent a better value. Remember, there are cheaper protein powders available to purchase. They line the shelves of nutritional retail outlets and can be found on the Internet. You may think that you are getting a better value for your money, but in fact, when you break down the actual amount of protein you are digesting based on your body’s ability to assimilate an inferior protein, often times you end up paying more for that net amount of protein that your body can actually benefit from, than had you chosen the higher-quality protein option.

You Are Getting What You Pay For
To reiterate, you have many choices for proteins supplements and MMSN understands that you want to get the very best value for your money. Make sure though you don’t mistake value with the retail price of the protein powder you are choosing. Sure, you may be able to find a protein powder for less – MMSN does not claim to nor strive to be the least expensive protein powder on the market. What we do strive to do is deliver the very best protein powder at the most competitive prices: this is the true meaning of value.

Take gasoline as an example. At a gas station, it tells you right on the pump handle that you have different grade options to choose from. Sure you can go for the cheapest grade and save money but your car is not going to run as efficiently as it would if you were to use the highest grade. You may get away with fueling your car with the cheapest gas you can put in your tank for a while, but after time, your car’s engine is going to break down and or be in need of some major service. This is exactly the same thing with your body. Only, when you fuel your body with the cheapest protein, you won’t get the same results.

With a MMSN product, you can be assured that you are getting the highest quality product available designed to exceed your performance expectations. We source the best proteins available in the marketplace and only from U.S. companies. As part of our quality assurance and quality control program, the proteins go through exhaustive testing to make sure their purity meets our demanding standards. Additionally, the proteins are blended and filled in federally compliant cGMP facilities.

We are passionate about our proteins because we know our customers are passionate about getting results. We will never cut corners to sell you a cheap protein product. As our QIG states, we guarantee the quality of each and every protein supplement we make.

Do your body’s engine a favor, and don’t ever settle for less. MS&F

By: Phillip W. Harvey, PhD, RD, FACN