Food Worship #13: Grapefruit

I am a huge fan of the grapefruit.  If given the opportunity, I'll eat at least two a day, sometimes more.  They're juicy, delicious, filling, packed with nutrients, and HUGE.  They're a fantastic source of natural sugars, and boy do they taste great.  Many of you are probably familiar with the grapefruit as a breakfast food, and probably remembering preparing it by sawing it in half, adding some sugar, and digging in with a spoon.  But did you know that eating these things as you would an orange works just as well?  A ripe grapefruit is plenty sweet on its own, and if you can eat one in its natural state (without the added sugar) you're doing your body a TON of good.  And as I always do with this article series, let's look a little closer at the grapefruit.

Firstly, where does this thing even come from?   Well, it's a subtropical citrus fruit, and actually the largest producer of grapefruits in the world is our own United States of America (obviously in the more southern parts, where it stays a little bit warmer.)  The actual tree that sprouts these remarkable fruits is an evergreen tree, which to me seems somewhat strange, but then again nature always seems to confuse me at least slightly.  Grapefruits generally come in three main varieties, containing either red, white, or pink flesh.  I've only tried the first and the last, and I can say both are absolutely heavenly.  But what makes the grapefruit so darn healthy?  Let's explore a few of the unique health beneficiaries a grapefruit possesses.

Antioxidants:  The grapefruit is packed with a large amount of the very beneficial antioxidant lycopene, which can help to protect your cells from oxidative damage from free radicals.  This means grapefruit has an anti-carcinogenic effect, which I'll take any day of the week.  In fact, a study was recently done on a large group of men, and it was found that men who consumed foods rich in lycopene (such as grapefruits, tomatoes, etc.) had an 82% less chance of contracting prostate cancer.  That's pretty amazing.

Lowers Cholesterol:  Grapefruits have the fantastic ability to significantly lower cholesterol levels.  They contain a type of fiber called pectin which slows the process of atherosclerosis, which in layman's terms means that consumed high cholesterol foods are less effective at raising LDL or "bad" cholesterol.  Red grapefruit also lowers blood triglycerides, another nice benefit to get whenever you can.

Low Calorie:  Surprisingly, despite grapefruits being so large, they're actually a low calorie fruit.  Even the big ones only have about 100 calories, which is fantastic if you want a nice, filling meal without all the calories you're trying so desperately to avoid in your quest for a slimmer waist.  And believe me, a grapefruit can really bulk up a meal.  They're loaded with water, meaning they're very filling.  After you eat an entire grapefruit, you'll more than likely stay satisfied until your next scheduled meal, meaning it's much easier to stay on track with your diet.

Vitamins/Minerals:  Grapefruits are packed with these little guys, and everyone will do your body and mind a whole-lotta good.  Probably the most significant vitamin in grapefruit is vitamin C.  A grapefruit has a whopping 70% of your daily vitamin C, which besides being a great immune system booster also has awesome anti-inflammatory and anti-oxidant effects.  Honestly, the more you can get, the better.  Grapefruit is also very rich in vitamins A, B5, and B1.  In terms of minerals, grapefruit is a great source of potassium.

Fiber:  Last but not least, grapefruits, like most fruits and veggies, are packed with fiber.  This stuff is extremely important to get a lot of, and will help to keep your digestion system healthy as well as provide a full, satiated feeling for hours on end.  That's a pretty sweet double whammy.

So there you have it, a little look at a pretty hefty fruit.  As I've said many times before, I LOVE grapefruits and eat them on a regular basis.  I suggest you do the same, as they give a great energy boost and have a TON of healthy features inside that peel.  What are you waiting for?  Go pick some up and enjoy!

Keep peeling, munching, and living healthy.  GOOD LUCK!




References:
http://en.wikipedia.org/wiki/Grapefruit
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=25

Pure Pro 50 *Review*

I'm coming to you today with another rave review, this time regarding a pre-packaged protein shake that really impressed me.  This weekend I spent two days in the gym with my coach, working high volume days with pretty heavy loads.  I'd say I worked out for a total of 6-8 hours over those three sessions, and boy was my entire body feeling it after just the first one.  I was spending the night in the gym, and was going to be completely on my own for breakfast.  I knew I needed something protein packed as soon as I woke up to feed my muscles quickly after the crazy double session the previous day, and therefore that night I ran out to the local Rite-Aid and picked out the first protein shake I saw on the shelf.  After taking a quick glance at the nutritional label, I knew I'd come upon something very special.  This product not only has great macros, but tastes fantastic and works like a charm.  Its name?  Pure Pro 50 by ABB.

That next morning, as soon as I woke up, a sore and tired mess, I immediately cracked open this shake and prepared to chug it down (just in case it didn't taste so hot, as some canned shakes can be disgusting.)  But as soon as the first drop glanced across my tongue, I immediately threw all intentions of chugging it out the window, and instead savored this liquid goodness as well as I could.  The shake was thick, creamy, and extremely chocolatey (as it should've been, being the milk chocolate flavor).  I could definitely taste the thick milk used in the ingredients, which was an extremely refreshing change of pace from all the watery protein shakes I've had in the past.  Unfortunately the stuff was gone before I would've liked it to be, but throughout that day I noticed a resurgence of power through all my snatches, clean and jerks, and even my extremely high volume squats at the end of the workout, where I hit 105kg for four triples AFTER a total of 40 reps of varying lighter weights.  Thank goodness for that morning protein fix.

But what exactly had I just consumed?  More specifically, what's in Pure Pro 50 that makes it such an optimal shake for strength athletes?  Well, before I get going on why I love the nutritional breakdown of this shake, let me show you the nutritional label:

12/14.5 Fl. Oz. Bottles Milk Chocolate Serving Size1Bottle(14.5fl oz) Servings Per Container12 Amount Per Serving Calories 250 Calories From Fat 20 % Daily Value* Total Fat 2g 3% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 40mg 13 Sodium 90mg 4 Potassium 490mg 14 Total Carbohydrate 9g 3 Dietary Fiber 3g 12% Sugars 3g Protein 50g Vitamin A 0% Calcium 100% Vitamin C 0% Iron 8% * Percent Daily Values are based on a 2,000 calorie diet

Ingredients Water, Protein Blend (Milk Protein Concentrate, Whey Protein Concentrate), Cocoa (Processed With Alkali), Natural And Artificial Flavors, Cellulose Gel, Sucralose, Cellulose Gum, Acesulfame Potassium, Carrageenan. Allergen Information: Contains Milk Ingredients.

First and foremost, this stuff is PACKED with protein at a whopping 50 grams!  If that doesn't help those tired muscles recover, I don't know WHAT will.  And what I really like about this product is that it gets those proteins from various sources, including a quick digesting whey concentrate and a more slowly digesting milk protein concentrate.  This means that Pure Pro 50 will feed muscles both IMMEDIATELY and over an extended period of time, giving you a more complete recovery.

Second, this stuff is very low in both sugar and total carbohydrates!  I prefer low sugar protein sources, because once you start adding a ton of sugar you start to lose a lot of the support for lean muscle mass, and instead start coaxing your body to start storing some of those simple carbs as fat.  Now I know a lot of people out there say that you need fast acting carbs after a workout in order to force more protein into your muscles, but there have been multiple studies done refuting that claim.  Many EXTREMELY successful athletes don't supplement simple carbs after a workout, and if they do consume carbohydrates, they're usually a more complex carb like waxy maize, oats, or even vegetables (like sweet potatoes!)  You don't need sugar, and I'd much rather live without it.  The low total carbs in this product also promote its usage on low carb diets, and make it a much more versatile option for most people.

And on the subject of carbohydrates, Pure Pro 50 has 3 g of fiber!  That's AWESOME!  The more fiber you can get in your diet, the better.  Fiber helps digestion, allows your body to more effectively use the food it's been given, and helps to keep you lean.  Sweet!

Pure Pro 50 is also very low in sodium, and high in potassium, which is just what you want following a workout.  After working hard, your electrolytes have been severely depleted, and you need a decent dose of potassium to ensure your body can rehydrate effectively.  The fact that Pure Pro 50 takes this into account impresses me greatly.

And finally, Pure Pro 50 is very low in fat, with only 2 total grams, only 1 of which is saturated.  This is a perfect compliment to the average American's diet which is absolutely loaded with saturated fat.  Cut that crap out little by little, and I guarantee you'll like the results.

Now in terms of price, I have to say that these shakes become more fiscally feasible when consumed every now and then as a supplement to your normal protein powder.  They're relatively cheap on their own, but don't really become practical when bought in a 12 pack (like they're commonly sold in.)  It's between 40-50 bux for a 12 pack of Pure Pro 50, where as 4lbs of whey protein powder, which is about 50 servings, is around the same price.  12 vs. 50...hmmmm...I wonder which one I'd choose.

All in all though, Pure Pro 50 is a GREAT alternative to nasty canned shakes that are packed with sugar and lacking on the protein.  It's made with quality ingredients, has a great nutritional profile, is loaded with muscle building protein, and tastes absolutely DELICIOUS.  I would definitely recommend trying the milk chocolate flavor, boy was it yummy.  Who knows, you might get hooked on the stuff.  Thanks Pure Pro 50 for helping me recover from some of the craziest workout sessions of my life.

Emerald 100 Calorie Almond Packs *Review*

These days, it seems grocery store shelves are absolutely littered with "low calorie" or "100 calorie" snack packs.  They usually come in the form of a cardboard box labeled with some colorful picture of a very yummy looking cookie, cracker, or combination of the two.  Sometimes they come with a little bit of frosting, other times they have intricate lacy designs dancing across the surface of these mini cakes.  If you've ever bought a box, you know it's filled with perfectly portioned little foil baggies topped off with miniature versions of the cover art, dry little cakes that aren't much bigger than your fingernails (or more plentiful.)  Rarely do they taste very good, and I can guarantee that almost NEVER will they leave you the least bit satisfied.  Not to mention, despite being only 100 calories, these little treats aren't the least bit healthy for you.  They're filled with artificial ingredients that'll encourage your body to hold onto that body fat you're trying so hard to lose.  Ladies and gentleman, there is an alternative to the nasty 100 calorie snack cake fad.

Luckily for you, this solution comes pre-packaged, therefore you'll get the portions right every single time.  AND it's loaded with tons of vitamins, minerals, protein, healthy fats, and low in carbohydrates.  And guess what else, it's a much tastier product than any of those stupid little crackers.  What is this revolutionary low calorie snack pack?  They're called Emerald 100 Calorie Almond Packs.  Now Emerald is a big name in nuts (check out their website here: http://emeraldnuts.com/press/images/products/Emerald_family.jpg), and I believe that these 100 calorie snack packs are probably one of the smartest ideas they could've come up with.  You get around 20 nuts per package (or maybe like 25, I'll have to count next time I have a pack), which equals out to be about 100 calories exactly.  Here's the nutritional label for each snack pack:

Nutrition Facts

Serving Size: 18g (1 pack)

Amount per Serving:  Calories 100

Calories from Fat 81.0

% Daily Value *

Total Fat 9g    13%

Saturated Fat 0.6g    3%

Cholesterol 0mg    0%

Sodium 150mg    6%

Total Carbohydrate 4g    1%

Dietary Fiber 2g    8%

Sugars 1g

Protein 4g    6%

Est. Percent of Calories from:

Fat 71.7%

Carbs 17.7%

Protein 10.6%

So what exactly is so great about these little packets of almonds?  Well, obviously it has to do with the properties of almonds themselves.  Not only are almonds one of the healthiest nuts you could ever consume, they're very satisfying and therefore will leave you more full than you might expect (and definitely more full than a 100 calorie cookie pack.)  With plain, roasted almonds, you get all sorts of remarkable health benefits:

Healthy Fats:  Almonds have a very large amount of unsaturated, heart healthy fat.  The fat in almonds has been shown to lower LDL (bad) cholesterol quite effectively, and will also prevent unneccessary inflammation in your body.

Lower Risk of Obesity/Weight Gain:  That's right, you read correctly.  The fats in almonds (and other nuts) has actually been shown (in several studies) to DECREASE the risk of weight gain.  Here's a little blurb from an article regarding the subject:

The 28-month study involving 8,865 adult men and women in Spain, found that participants who ate nuts at least two times per week were 31% less likely to gain weight than were participants who never or almost never ate nuts.

That's pretty awesome, isn't it?  So while nuts may be calorie dense, they definitely will NOT add fat to your figure if enjoyed in moderation.  And, because fat is satiating, you're more likely to remain full for longer after consuming a 100 calorie almond pack, which can keep your calories for the rest of your day in check.  Neat!

Protein:  While almonds aren't the greatest source of protein out there, you still get a good 4 grams of protein per 100 calorie Emerald almond pack, which is nothing to be scoffed at.  The protein in almonds can help you to sustain lean muscle mass, which will in turn keep your metabolism running full tilt and your fat loss efforts at a maximum.

Vitamins/Minerals:  Almonds are packed with all sorts of those little healthful vitamins and minerals our bodies need to stay healthy, and each almond pack has 25% of your daily vitamin E, 4% of your daily iron, and 4% of your daily calcium as well.  That's a pretty good profile for such a pocket sized snack!

Now before I conclude, I'd like to personally vouch for these almond packs as being one of the greatest things that's ever happened to my college diet.  They're incredibly versatile, portable, and can be incorporated into your diet no matter what your goal may be.  Want to lose weight?  It can be easily done with these packets, they'll fill you up and put your body into fat burning mode.  Want to pack on the muscle?  It's easy to throw a couple of these packets in your belly to increase your daily calorie consumption and give your muscles protein and healthy fats to help develop more lean mass.  I personally use them for the latter purpose, and find they compliment a meal of canned salmon quite nicely, and give my body a little more material to work with when it comes to my muscle building goals.

All in all these 100 calorie almond packs from Emerald are probably one of the smartest choices you can make when it comes to mid day snacking.  They're easy to carry just about anywhere, and are EXTREMELY healthy.  They've got all sorts of nutrients that your body needs to really become a lean, mean, muscular fat burning machine.  Not to mention that these almonds are absolutely DELICIOUS.

So what are you waiting for?  Pick up a package, you won't regret it, and your body will finally thank you for the elimination of those nasty snack cakes.



GOOD LUCK!