Find more Weekly Workouts from Scottsdale Personal Trainers here.

Find more Weekly Workouts from Scottsdale Personal Trainer here.

If you’re not already eating pomegranates or drinking some form of its juice, here’s yet another reason Scottsdale Personal Trainers suggest you may want to consider doing so. Turns out it could have a positive impact on reducing inflammation and joint pain caused by rheumatoid arthritis (RA). [1]

Studies have been conducted in the past to examine the effects of pomegranate juice on arthritis and inflammation. Scottsdale Personal Trainers found a recent pilot study published in The Israeli Medical Association Journal in which researchers recruited participants diagnosed with rheumatoid arthritis.

Each participant was given 10ml per day of pomegranate extract for 12 weeks. The researchers also assessed the participants’ joint status and serum oxidative status at the beginning of the study and at the end of the 12-week supplementation period.

By the end of the study, the pomegranate extract helped alleviate the symptoms of rheumatoid arthritis. On average, participants were able to reduce their tender joint count by 62%.

They also significantly reduced their serum oxidative status, which is highly indicative of a reduced inflammatory response. Participants reduced the composite Disease Activity Index (DAS28) of arthritis by 17%, as well.

The study’s authors added, “Dietary supplementation with pomegranates may be a useful complementary strategy to attenuate clinical symptoms in RA patients.”

This is exciting news for anyone with chronic joint pain. If you suffer from arthritis or similar pain, there’s really nothing to lose by trying pomegranate juice to see if it works for your body. Scottsdale Personal Trainers want you to keep in mind that most juices on the market are quite high in sugar. A little goes a long way, especially if you’re trying to get or stay lean and healthy.

The best way to ensure you’re getting plenty of antioxidants to keep your body healthy and disease-free is to eat a diet high in fruits and vegetables. The more colorful, the better!

Read more health and fitness articles by Scottsdale Personal Trainers here.

References:

1. Balbir-Gurman A, Fuhrman B, Braun-Moscovici Y, Markovits D, Aviram M., “Consumption of pomegranate decreases serum oxidative stress and reduces disease activity in patients with active rheumatoid arthritis: a pilot study.” Isr Med Assoc J. 2011 Aug;13(8):474-9.

Ingredients (Serves Eight)

• 1 tablespoon butter
• 3/4 cup almonds, blanched and slivered
• 1 pound spinach, rinsed and torn into bite-size pieces
• 1 cup dried cranberries
• 2 tablespoons toasted sesame seeds
• 1 tablespoon poppy seeds
• 1/2 cup white sugar
• 2 teaspoons minced onion
• 1/4 teaspoon paprika
• 1/4 cup cider vinegar
• 1/2 cup vegetable oil

Directions

1. In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool.

2. In a large bowl, combine the spinach with the toasted almonds and cranberries.

3. In a medium bowl, whisk together the vegetable oil, white wine vinegar, cider vinegar, sugar, onion, paprika, sesame seeds and poppy seeds. Toss with spinach just before serving.

Prep: 10 mins
Cook: 10 mins
Ready: 20 mins

Amount Per Serving – Calories: 293 / Total Fat: 23.5g / Cholesterol: 4mg / Sodium: 58mg / Total Carbs: 18g / Dietary Fiber: 2.8g / Protein: 4.9g

Recipe from AllRecipes.com.

Find more healthy recipes from Scottsdale Personal Trainers here.

Find more Weekly Workouts from Scottsdale Personal Trainers here.

That’s why Scottsdale Personal Trainers know how important it is for you to find different ways to relax. You may have a few methods you already practice. Here’s one you may not have heard of yet. Recent research suggests that ingesting “friendly” bacteria could help reduce anxiety.

One study, published in the journal Neurogastroenterology and Motility, found that giving a probiotic known as Bifidobacterium longum NCC3001 to test subjects with infectious colitis helped reduce their anxious behavior. [1] This is one of many studies discovered by Scottsdale Personal Trainers that is showing us how the stomach can affect the brain, and consequently your mood.

In another study, researchers at Ireland’s University College Cork gave test subjects a probiotic known as lactobacillus. They found that doing so resulted in reduced anxiety and depression-related behavior. [2]

Researchers believe probiotics affect the brain’s GABA levels to help create the anxiety-relieving effects (GABA is an inhibitory neurotransmitter that can help you relax and de-stress). They also believe that the primary way your stomach and brain communicate is via the vagus nerve.

In the University College Cork study, scientists tested this theory on the test subjects by severing the vagus nerve after giving them probiotics. When the nerve was severed, the test subjects didn’t change and still showed anxious and depression-related behavior. When the nerve was intact, the test subjects relaxed after taking the probiotics.

Your digestive health plays a very real and important role in maintaining your sense of well-being, lowering your overall stress levels and determining how you feel. Scottsdale Personal Trainers recommend taking probiotics to make sure your intestinal flora are alive and well with the “good guys.”

Usually, anything fermented is a good source of “friendly” bacteria, including pickles or Natto. Many popular yogurt brands now also contain probiotics – just check the label. Otherwise, you can go to your local health food store and pick up some “good” bacteria supplements.

More research still needs to be done, according to Scottsdale Personal Trainers. For instance, science has also recently discovered that your stomach has a “brain” of its own. Your enteric nervous system (the nervous system networked throughout your stomach and intestines) contains some 100 million neurons – more than is found in the spinal cord or in the peripheral nervous system.

This second “brain” in your stomach can control digestive behavior independently of the brain, and could also be responsible for changing your mood and alleviating stress. So until we know more, be kind to your stomach, and pay attention to what it’s feeling. Try to “listen to your gut” more often. It’s smarter than you think, and it can be the key to having peace of mind and staying stress-free!

Read more health and fitness articles by Scottsdale Personal Trainers here.

References:

1. Bercik P, et al.The anxiolytic effect of Bifidobacterium longum NCC3001 involves vagal pathways for gut-brain communication.Neurogastroenterol Motil. 2011 Dec;23(12):1132-9.

2. Bravo JA, et. al. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Proc Natl Acad Sci U S A. 2011 Sep 20;108(38):16050-5.

Ingredients (Serves Six)

• 6 skinless, boneless chicken breast halves
• ground black pepper to taste
• 1 teaspoon garlic salt
• 2 tablespoons olive oil
• 1 onion, thinly sliced
• 1/2 cup balsamic vinegar
• 1 (14.5 ounce) can diced tomatoes
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• 1/2 teaspoon dried thyme

Directions

1. Season chicken breasts with ground black pepper and garlic salt. Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts.

2. Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.

Prep: 10 mins
Cook: 20 mins
Ready: 30 mins

Amount Per Serving – Calories: 206 / Total Fat: 6.1g / Cholesterol: 68mg / Sodium: 538mg / Total Carbs: 7.5g / Dietary Fiber: 1.1g / Protein: 28.2g

Recipe from AllRecipes.com.

Find more healthy recipes from Scottsdale Personal Trainers here.

That’s because exercise causes the body to lose most of it. What mineral am I talking about?

Chromium!

Simply put, chromium plays an important role in your body, as far as maintaining stable sugar levels. But as research is pointing out, it can do a whole lot more…  For example, a study published in the Journal of Animal Science gave a large group of pigs a chromium supplement. Nothing else was removed or added to their diet. The end result was a SIGNIFICANT reduction in weight and an increase in muscle mass.  Another separate study done at the University of Kentucky found the same exact thing. They gave pigs chromium and the result was an increased percentage of muscle and a decreased percentage of fat.

Okay, so now you’re probably thinking, “That’s great for pigs. But what about for humans!?”

Well, the good news is chromium has the same powerful fat-burning, muscle-building effect on humans.  Australian researchers took two groups of people. One group was given a calorie-restricted diet. The second group could continue eating whatever they normally ate, but were given a chromium supplement.  The researchers studied both these groups for 6 months.  Of course, the calorie-restricted group lost weight. But the surprising thing was that the folks taking the chromium supplement lost just as much weight!  What’s more, they actually had a slight increase in muscle too. And here’s the kicker… when they gave chromium to the group that was starving themselves thin, they increased their muscle mass, without gaining extra fat.

How’s that for one little amazing mineral?  So if you aren’t already, you SHOULD take chromium to maximize your fat loss efforts. You can find it at any local health food store labeled as chromium picolinate.  Most will come in doses of 200mcg – 400mcg.  So train hard, eat clean, and take some chromium if you want to start seeing some incredible, mouth dropping, head-turning results!

And by the way … if you’re serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $87 value)  During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.There’s no obligation and it’s totally and completely free. To sign up, click here Quote Corner 

“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” - Phillip Adams Eat Yourself Thin 

Artichoke and Sun-Dried Tomato Chicken
(Serves Four)

4 skinless, boneless chicken breast halves
salt and pepper to taste
2 teaspoons olive oil
1 (14.5 ounce) can diced tomatoes with green peppers and onions
1/4 cup sun-dried tomato pesto
1 (14 ounce) can artichoke hearts in water, drained and quartered

1. Season both sides of chicken breasts with salt and pepper. Heat oil in a large skillet over medium-high heat. Place chicken in skillet; cook, turning once to brown each side. Remove chicken from pan, and set aside.

2. Pour tomatoes into pan; cook for 1 minute, stirring constantly, and incorporating any brown bits from bottom of pan. Stir in pesto and artichokes, and return chicken to pan. Cover, and reduce heat to medium. Simmer for 5 to 10 minutes, or until chicken is cooked through.

Prep: 10 mins
Cook: 25 mins
Ready: 35 mins

Amount Per Serving – Calories: 249 / Total Fat: 6.5g / Cholesterol: 68mg / Sodium: 1193mg / Total Carbs: 15.4g / Dietary Fiber:4.8g / Protein 31.8g

Recipe from AllRecipes.com.

If you haven’t already, please come check out the location, it is located just behind Scottsdale Quarter on the corner of 76^th Place and the Greenway-Hayden Loop (15444 North 76^th Place Suite 115).  I’m sure that you will be as impressed as I am with what you see.

And while you are there, now is as good a time as ever to sign up for your Boot Camp program.  We will help you to get fit and stay in shape for the long, hot summer months ahead!  Maybe it’s time for you to make a big change too?

Yours For Health,
Mark Norton
SPT & Adventure Boot Camp Scottsdale Scottsdale’s Premier
Health & Fitness Expert

Have you ever wondered what those models on the covers of fitness magazines do to get in such great shape?  They eat right and exercise, that’s for sure.  But there’s a secret dieting trick practically ALL of them use to get such great results.  It’s a simple technique called carb-cycling.  As the name implies, carb-cycling is when you vary your carb intake throughout the week.

Now, before I go into more detail about HOW to cycle your carbs (for fabulous results!), it’s important you get a quick and basic understanding of WHY this works so well.  It has to do with the hormone leptin.  Leptin is the “Starvation” hormone that was discovered around 1994.  When your body is starving, leptin levels go down, and send signals to your brain to make you hungry and eat as much as you can to get back to your normal calorie and fat storage levels.  During this time, leptin also tells your body it’s NOT okay to burn fat. Instead, it tells it to do whatever it can to store as MUCH FAT AS POSSIBLE!

Crazy, right?

Here’s what happens next…  Once you eat enough calories, leptin levels rise, and tell your body it has enough. It also tells it things are “okay” once again, and that it’s now okay to start burning fat, since there’s no risk of starvation for the time being.  Now, how does changing how many carbs you eat affect leptin and your metabolism’s ability to burn fat?

Scientists have discovered a DIRECT link between leptin levels and carb intake. The more carbs you eat, the more leptin levels rise.  The less carbs you eat, the less leptin you have floating around in your blood stream.  So what these fitness models do is start out by dieting and restricting their calories.  They start to lose fat. However, if they keep eating the same amount of carbs and calories week in and week out, they’ll hit a “wall” or plateau where their body doesn’t want to give up the fat (this is thanks to low leptin levels).

So to trick their bodies into burning more fat, they cycle their carbs.  For example, maybe the first 4 days are spent eating low-carb foods… things like chicken breasts… small amounts of brown rice, broccoli (and all that other fun stuff).  Then for two days, they’ll eat what they’ve been eating, but add pasta… or bread… plenty of fruits, or even chocolate and ice cream, for example, to increase their carb intake.  After those two days of “high” carbs, they go back to eating the way they did the first 4 days.  Changing up your carb intake like this keeps your leptin levels from dropping too low… and keeps your body’s metabolism in a “fat-burning” state, so you continually see progress, instead of hitting that dreaded plateau.

So here are the basic principles of carb cycling: These are just general guidelines – you’ll have to tweak these and experiment with them until you figure out what works best for your body and metabolism…

1. Eat your “normal” calorie-restricted diet.

2. Do this for 3-4 days.

3. Then for the next day or two, significantly up your carb intake. This can be done by having your cheat meal this day… and by increasing the amount of carbs such as fruits, rice, oatmeal, potatoes, etc.

4. Go back to “normal” eating

Try this out for the next three weeks and no doubt, you’ll be well on your way to looking AWESOME for summertime.