Saturday, April 28, 2012

Nutrients that Slow the Aging Process

You know Antioxidants are good but what are they?  Antioxidants are compounds that protect your body from free radical damage.  Free radicals are oxygen molecules that cause damage to tissues and can lead to health problems including cancer, atherosclerosis, and cataracts.  Moreover, they contribute to the aging process. 

Nutrients with Antioxidant Properties

The five nutrients that have been identified as having antioxidant properties are beta carotene, vitamin C. vitamin E, and the minerals sulfur and selenium.  Out of the five antioxidant nutrients, vitamin E seems to be the most promising.  Vitamin E  appears to prevent LDL cholesterol from becoming oxidized by free radicals, thus preventing the build up of plaque in the veins and arteries.  Foods with significant Vitamin E include broccoli, sunflower seeds, almonds, peanut butter, olive oil, spinach, and kiwi fruit. 

Key Recommendation
Eat foods rich in the following nutrients:
  • Vitamin E
  • Vitamin C
  • Beta Carotene
  • Sulfur
  • Selenium
For more information on antioxidants, check out the infographic below:
Provided by

Gage Livingston
Milwaukee Personal Trainer

ACE Personal Training Manual P. 136

Saturday, April 7, 2012

Sleep: A Key Component for Weight Loss

Are you sleep deprived right now? Sleep is an often forgotten and critical component to good health. In this blog, I want to briefly share with you the benefits of sleep and why it is critical for weight loss.

Benefits of Sleep

  • Slows the aging process

  • Increases energy levels

  • Improves overall health

  • Reduces risk of premature death

  • Enhances your immune system

  • Makes you more mentally alert

  • Improves physical and mental performance

Critical for Weight Loss

When you are tired, your brain doesn't know if it is sleep deprived or in need of glucose. Therefore, you will naturally crave sugar when you are tired. Haven't you felt that way before? I know whenever I don't get a good night's rest, I feel the craving to eat more than I normally would. Also, when you are tired, you don't usually feel like being active and working out. Thus, sleep deprivation is a recipe for weight loss failure!


Get 7-9 hours of sleep each night!


Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI

Source: Core Performance Endurance by Mark Verstegen p. 52-53