List Of High Purine Foods That Should Avoided By Gout Sufferers

People who have gout disease, should avoid foods high in purines. If it does not comply with these regulations, then certainly the disease will recur. Gout or feels pain in the joints was so painful and disturbing for the sufferer. Gout attacks can happen to anyone and can occur both in a matter of months or days. Men who are obese / obesity is a group of people who are at high risk of gout.

Most foods high in purine are meats, such as beef, liver, turkey and some fish. However, there are some vegetables that are high in purines and will lead to an increase in the amount of uric acid in the body. Uric acid will crystallize and accumulate in the joints, causing inflammation (inflammation) and swelling are signs and symptoms of gout classic. The medical term for too much uric acid in the blood stream is hyperuricemia.

To reduce pain, many gout patients consuming medical drugs purchased at pharmacies. But keep in mind, these drugs may lead to impaired kidney function. So the easiest way to treat gout is to avoid food restrictions and conduct a healthier lifestyle, such as regular exercise, especially for the elderly.

In general, vegetables have a very useful role for health, but for the case of uric acid there are some vegetables that need to be avoided, such as: 

1. Spinach: Spinach is a leafy green vegetable that is high in iron, vitamin C, luteins, beta-carotene and flavonoids. Unfortunately for those who suffer from gout or uric acid, spinach is one vegetable that should be avoided because of the high purine content. Spinach has 57 g of purine for every 100 g of spinach. 


2. Asparagus: Asparagus is high in folate and potassium and can be eaten either hot or cold, after it is cooked. Asparagus is also one vegetable that should be avoided for gout sufferers, because of the high purine content that is 23 g per 100 g of asparagus.


3. Cauliflower: Cauliflower is often served in a mixture of vegetables or as a side dish. Cauliflower is also included in the list of vegetables that contain high amounts of purine. Purines in cauliflower is 51 g per 100 g cauliflower. 


4. Mushrooms: In every 100 gr of mushrooms contain 17-92 g of purines. It is on the list of vegetables that should be avoided if you are trying to limit the amount of uric acid.

For a complete list of high purine food, please read the following table:

List of high purine foods
Foods	Uric acid (mg/100g)
Theobromine (chocolate caffeine)	2300
Spleen sheep / goats	773
Beef liver	554
Sardines	480
Mushrooms	448
Cow spleen	444
Gnetum gnemon leaves	366
Cow lung	339
Kale, Spinach	290
Bovine kidney	269
Beef heart	256
Chicken liver	243
Sheep/goats heart	241
Anchovy	239
Shrimp	234
Gnetum gnemon seeds	222
Horse meat	200
Soy and nuts	190
Chicken breast with skin	175
Chicken meat	169
Goose meat	165
Beef tongue	160
Snapper fish	160
Tempeh	141
Duck meat	138
Shellfish	136
Lobster	118
Tofu	108

How to Lose Belly Fat Fast For Women How You Can Get That Sexy 6 Pack Abs Look

So you want to know how to lose belly fat fast for women? You may have noticed that many people exercise there abdominal muscle to get the 6 pack abs look, unfortunately they do not get what they want. Very frustrating, right? So what they missing and what is the right way to lose belly fat fast?

Read on to learn the answer:

It is a fact that abdominal muscles are of the easiest muscles to gain. So if you are doing abdominal exercises the last few days and you feel that your abs become harder then you have 6 pack abs. What? You dont? Check again, the problem is that although you have the 6 pack abs they covered by abdominal fat so you cannot see them. So you need to lose that fat to show your abs.

Maybe now you are asking how can I lose belly fat. Unfortunately there is no way to tell your body to burn fat from that part of your body. But wait do not panic, you still can lose fat from this area. As you cannot tell your body to lose fat from a specific area you should lose fat from all your body. So stop doing only abdominal exercises to get 6 pack abs, as they are already there, and start losing fat from all your body.

So lets focus on how to lose fat from all your body. Again it is very simple and all people know about, all you have to do is to burn calories more than you consume. Some people just do exercises and eat whatever they want, others follow a diet and do not do any exercises. Both are wrong ways to lose fat, you should do both, exercise and diet at the same time. I hope that the above few words gave you a good idea on how to lose belly fat fast for women and get the 6 pack abs look.

By the way, if you are one of the people who are still struggling to lose belly fat without being satisfied with the results of anything they are doing all you have to do is visiting this link >> Lose Weight Fast.

Article Source: http://EzineArticles.com/?expert=John_A._Shawn

4 Drinks that can reduce body fat

What do you think of when you want to reduce body fat? Generally people think about exercise and reduced caloric intake from food. In fact, the drinks are also a big influence on levels of fat in your body.

Soda, fruit juice, and alcohol is a major contributor of calories for your body and cause fat deposits. Therefore, changing drinking habits may help you eliminate excess fat in the body.

1. Mineral water
Mineral Water has long been recognized as the best drinks to help lower body fat levels. Water, besides the price is relatively cheap, also helps cleanse toxins from the body, and accelerate metabolism. Then drink enough water every day.

2. Green Tea
Green tea has a lot of content of chemical compounds that may help shed body fat. Caffeine is one of the main content. However, epigallocatechin gallate (EGCG) and catechins are two content of green tea fat burning function.

A study published in the Journal of Nutrition found that green tea combined with regular exercise helps to stimulate lower levels of body fat.

3. Milk
Who says milk make you gain weight? Low-fat milk will actually help you slim fast. Milk contains calcium that makes bones strong so that you maintain a healthy diet. In addition, milk is good source of protein, which the body needs to create energy, burn calories in the process.

4. tomato juice
Tomato fruit contains fewer calories and high antioxidant content. In addition, its high fiber content helps you to feel full.

Foods That Can Prevent And Control Diabetes

Diabetes is one disease that is experienced by many people. Most cases can be prevented by healthy lifestyle changes. Take measures to prevent and control diabetes does not mean life is very limited. While doing regular exercise, eating the right foods is the key to preventing and controlling diabetes.

There are some healthy foods that are beneficial in preventing and controlling diabetes. Generally, these foods have a low glycemic index and provide essential nutrients for the body. Some of these foods are:

1. Nuts: Several studies have shown that people who consume nuts regularly are known to have a reduced risk of diabetes by 21 percent. Other types of nuts such as walnuts, almonds, or cashews are also equally beneficial. People who eat nuts regularly also have a lower risk for heart disease compared to those who did not consume it. An ounce of nuts can provide a source of healthy fat that can improve overall body health as well as beneficial in managing hunger.
2. Legumes: Legumes are also well taken by diabetics. Several studies have shown that consuming a cup of legumes can help people with type 2 diabetes to control blood sugar and reduce the risk of heart disease. The reason why legumes such as peas, lentils, soybeans, red beans, and green beans, it is recommended for diabetics is due to a low glycemic index. In addition, these foods are rich in high-quality carbohydrates, lean proteins, and soluble fiber which can help control blood sugar levels.
3. Oatmeal: Diabetics can have a better chance in controlling blood sugar levels with regular breakfast of oatmeal or porridge oats. A type of fiber found in oats, beta-glucan which has shown positive effects on diabetics. Oatmeal offer soluble fiber can slow the absorption of glucose from food in the stomach and blood sugar control. 
4. Green vegetables: Green vegetables, especially dark leafy known to reduce the risk of type 2 diabetes. Spinach, mustard greens, kale, broccoli, cabbage, and lettuce are generating foods but low in calories and carbohydrates. A research shows that eating at least a serving of green vegetables every day can reduce the risk of diabetes by 14 percent.
5. Oranges: Several studies have shown that people who have diabetes tend to have low levels of vitamin C in their bodies, so that oranges are rich in vitamin C is one of the good food choices for diabetics. Grapefruit, oranges, lemons, and limes have insulin-like properties that can prevent type 2 diabetes. 
6. Egg whites: Eggs are a good food to build muscle because it contains high-quality protein. Consuming eggs, especially the egg white is an excellent food to prevent type 2 diabetes because of high-quality protein-rich and low in carbohydrates.
7. Low-fat yogurt: Low fat and low sugar  yogurt is also one of the effective diet in slowing or preventing the rise in blood sugar is not healthy. People with diabetes can enjoy low-fat yogurt as a healthy snack that can be eaten when hungry. 
8. Fish: The study says that eating fish may help improve insulin sensitivity, because they contain omega-3 fatty acids are high. The fish help lower glucose concentrations, thereby reducing the risk of diabetes. In addition, fish is a source of low-fat protein. People with diabetes can choose various types of fish ranging from catfish, cod, tilapia, or salmon. The presence of omega-3 in fish can also reduce the risk of cardiovascular disease.
9. Green tea: Several studies have shown that chronic inflammation caused by fatty foods, lack of exercise, and eating less fruit, vegetables, and good fats, known to increase the risk of heart attack. Related to this issue, drinking green tea is a simple solution to prevent it. Green tea is packed with flavonoids which are fighting inflammation and may increase insulin activity.

Adelfo Cerame 11 Days Out Looking Back 2012 vs 2013 Things I Made Different Things That Made a Difference

2013 aint 2012: Different diet, different training, different macros, different physique... different placing!?

I am not sure if all of you read yesterdays SuppVersity Exercise Science Quickie, but those who did have probably already told their boss that they dont need an extended lunch-break today to listen to the "Thursdaily" 1PM EST installment of the SuppVersity Science Round Up on Super Human Radio. My voice did recover somewhat within the last 24h, but after a hefty dose of NAC I am now sniffin and snortin 24/7 - probably not exactly what you want to hear, I guess.

What you want (at least Id suspect so) to read, however, is Adelfos last blogpost before he is making his third and imho by far best-conditioned and thus promising attempt on winning his pro-card at the NPC Wheelchair Nationals on March 16, 2013... ah, I guess, Id better let him tell the story... enjoy!

Roughly 11 days out & looking back

I am approximately 11 days out from CJ’s NPC Sunshine Classic & Wheelchair Nationals in Palm Beach, Florida, where I will try to make another attempt at trying to win the overall and possibly earn my IFBB pro card for the wheelchair division. So far I feel great! My food intake is high, my energy is up and I’m very confident that I have made all the right moves, adjustments and improvements this year to put myself in the best possible position to take it all down this year ;-) I joined a great team in 3DMJ, and am being mentored by a great coach in Alberto Nunez, who is a seasoned and experienced bodybuilder.

So, lets recap a couple of key features of this to previous ones....

As I reflect on this years contest prep/ bodybuilding season, I thought it would be interesting to compare notes from last years season to this year.  

Nutritional Regimen - Which "diet" have I been following?

• 2012 = IF (Leangains)

• 2013 = IF (Leangains) + IIFYM (flexible dieting)

From a physiological perspective,  125g of carbs per day shouldnt be a problem for any non-diabetic - even if he/she does not work out (learn more)

In 2012 I followed an intermittent fasting meal protocol using a 16h to 8h fasting vs. feeding window. This year I used the same IF meal protocol (since I found success with it last year and it’s a protocol that works with my daily life schedules) but combined it with a flexible style of dieting that is also known as the acronym IIFYM "If It Fits Your Macros".

As I mentioned in previous posts, I dont abuse the IIFYM paradigm to stuff myself with all sorts of junkfood, my diet is still mostly clean, but the leeway it gives you is refreshing and takes away a lot of stress related to picking, preparing, packaging etc. foods (see next point, i.e. Food Choices, as well).

Food Choices - What type of foods have I been eating?

• 2012 = Stuck to your so called “clean foods”  

• 2013 = I am not depriving myself of any type of foods; I’m eating what I want but use a 80/20 to 90/10 ratio of whole “nutrient dense” foods to processed foods, or what you would call “junk” food but I don’t like the word junk so I call it “fun” foods ;-)

Last year; even though I started to veer away from the whole “eating chicken breast and broccoli and brown rice” mentality and began to broaden my horizons in eating more variety of whole foods, I still basically stuck to your so called "clean foods" and I was just in the beginning phases of getting over my phobia of carbohydrates since I consider myself coming from a high fat/ low carb camp for almost 2 years on a dietary regimen that was more or less identical to the "anabolic solution diet".

So yes, even though I was eating a greater variety of lean meats, fruits, veggies, fats and whole food carb starches like tubers, I still deprived myself of foods like bread, oatmeal, grains, cereal because I still believed that they were evil, when it came to a body composition standpoint or even just when it came to general health.

Believe it or not, but the quote on the left, is actually from Adefos very first post, here at the SuppVersity.

However, as you all know if you’ve ever read my very first Blog here on Suppversity and I’ll quote from it:

"My diet and training methods have evolved and will continue to keep evolving, because of my willingness to keep an open mind and apply and experiment with new strategies, methods and philosophies to my diet and training" - me

(Yes! I just quoted myself! Hahaha!)  And that’s exactly what I did, I kept an open mind and gave IIFYM a shot just like I gave “IF” a chance last year, and guess what?

It all worked out for the greater good because the combination of an IF meal protocol combined with a flexible method of dieting has really taken me a step closer to that goal of finding a perfect diet that I can convert into a lifestyle and do long-term. Like I mentioned before… A diet should be able to synergistically co-exist with your daily life and social schedules, and is something that you can convert into a lifestyle and do long-term  - thats fundamentally different from a "dietary intervention", under which you can easily subsume all the fad, single-sided and unflexible dietary regimen that work in the short run, but have you plateau before you even see your abs.

Training - Which type, how much and how intense was my training regimen?

• 2012 = Low volume/ high intensity – cardio was non-existent

• 2013 = hypertrophy/ strength split using an RPE scale – cardio was all throughout prep

Last year the majority of my training was very low volume/ heavy weight. My training consisted of 5x5 and EDT’s and reverse pyramids. The highest rep range I ever flirted with was 6-8. This year, I’m doing a split between hypertrophy and strength training using an RPE scale, and I would say the majority of my workouts would fall into the high volume category by common standards.

Does rest matter? Study finds 7-9% greater increase in muscle size w/ decreasing rest periods (learn more).

The main difference this year was the frequency of hitting the muscles and using just a handful of exercises as my staple and improving on them.

Last year I barely did any cardio except for probably the last 4 weeks of my prep to try to expend a little bit more energy but that was it. This year I incorporated a cardio regimen all throughout my prep... but to be honest: it was very easy – I started the first 2 to 3 weeks with none, then Alberto eventually prescribed 2x cardio session per week for 9 laps each session around a track. I completed those at a self-chosen until a couple o weeks ago, when he reduced the volume by 50%

As you may imagine this type of cardio regimen really wasnt a big issue... nothing compared o my previous HIIT sessions, for sure. I still feel that the additional laps on the track allowed me to keep my food high via carbohydrates -- and if Ive learned one thing from this prep, then it is that the higher you can keep your carbs up while dieting the more beneficial it is for your physique.

Calories/ Macros - How much did I eat at the beginning of the prep?

Caloric zigzagging? (Re-)Read Adelfos guest post "How I Break My Fast, Plan & Time My Macros and Use Caloric Zigzagging & Re-Feeds on a LeanGains Inspired IF Regimen" and learn more!

• 2012 = eeehhhh…??? around 1700/ 2000 kcal. (non-training/ training); 55-7g5 fat/ 150-200g carbs/ 150-200g protein (non-training-training) – skiploading style re-feed (basically eat as much high GI carbs as you can while keeping fat intake as low as possible.

• 2013 = 1960 kcal w/ a re-feed day 1x/ week;  40g fat/ 200g carbs/ 200g protein – 300g carb re-feed

Last year I experimented with caloric zigzagging, so my calories were higher on training days with a higher carb/ low fat intake and my calories were lower on non-training days with a higher fat/ low carb intake. And I didn’t start incorporating refeeds till later towards my prep or until I got lean enough to feel comfortable doing refeeds. This year I stayed consistent with my numbers and just had one re-feed day – so I had low days and one high day

Calories/ Macros - How much did I eat towards the end?

Adelfo has already written about the beneficial effects of a higher carb intake on your physique in a previous post onThursday, January 31, 2013: "Intermittent Carbohydrate Modulation as a Stepping Stone Towards an Anatomy Chart Physique"(read up on the article)

• 2012 = 1300/ 1600 kcal (non-training/ training days)
  50-60g fat/ 50-100g carbs/ 150-190 protein (non-training-training day) – skiploading style re-feed

• 2013 = 2305 kcal w/ a re-feed day 1x/week
  50g fat/ 240g carbs/ 200g protein – 325g carb re-feed

Last year I floated around sub 100g of carbohydrates for about the last 11 weeks of my prep and this year I started to gradually increase my food intakes 5-6 weeks out. I used weekly 25g increments (I’ll explain the process of how I started to bring my food later before I wrap up my blog)

With regards to my re-feeds; it was a bit more controlled this year compared to last years Sunday carb feasts I use to have. My fats this year were also on the lower end but still 20% of my total calories and I feel that this was another of the decisive factors that contributed to the clear improvements in my physique - with the low(ish) fat intake, I simply had way more room for carbs in my diet.

Comparison of Adelfos pre-contest physique 2012 vs. 2013 (photos (c) Adelfo Cerame. 2012-13)

Well that’s all I got for today! I hope you enjoyed the notes PrimalKid ;-) but before I sign off, as I said I would; here’s a brief overview of how I started to gradually bring my food up to where it’s at now.

At about 6-5 weeks out is when coach Alberto started to gradually bring food back up via carbs but prior to that I was on about a  2 ½  week intensive dig of 100g/ day, then we increased 25g (125g) for about a week and a half, then increased another 25 the next (150g), then increased by 50g (200), then increased by just 25g last week (225g)  and now increased by 15g this week (240g)… Oh and fat got increased by 10 somewhere during that week. lol.

But yeah… Coach Alberto felt that my body was lean enough for carbohydrates to start having a positive stimulating effect on my physique, and that my body was more capable of partitioning carbohydrates much more efficiently now that I am leaner.

5 Healthy Herbs And Spices That Rich in Antioxidant

Did you know, spices and healthy herbs also contain high antioxidant? Some of these herbs have anti-inflammatory and, can help you lose weight. Antioxidants are compounds that can prevent the formation of free radicals. Anti oxidants are available in our body in the form of the enzyme catalase, SOD, and glutathione peroxidase. But we can consume antioxidants from outside the body such as vitamins C and E.

Here are 5 spices and herbs that rich in antioxidant:

1. Cinnamon

Have you ever enjoyed one teaspoon of cinnamon powder with coffee or tea that you drink? If not, please do not hesitate to try it. Because health experts advise the mixture to obtain certain benefits for the body. In the cinnamon, there are compounds called polyphenols that are like insulin that controls blood sugar levels.

2. Oregano

One teaspoon of oregano is equivalent to the efficacy of antioxidants in three cups of chopped broccoli. So, you can add the oregano as a seasoning mix homemade pasta or sprinkle on top of the sandwich.

3. Rosemary

Specific components in rosemary trusted potent reduce inflammation and prevent a variety of chronic diseases. Rosemary has also been investigated and found to function in a healthy human heart. How to consume? Mix it into a spice in cooking meat or tomato sauce at home.

4. Turmeric

Researchers trying to prove that turmeric potent maintain brain health and protecting a persons cognitive abilities. In addition to health benefits, this super herb can also be used for beauty recipes.

5. Ginger

Efficacy of a teaspoon of ginger powder with antioxidants in a cup of spinach. Health experts even recommend you to mix the ginger in yogurt or ice cream that you enjoy. In addition, ginger is also commonly referred powerful aid digestion.

15 Effects Of Smoking That Should Know

Everyone knows about effects of smoking, there are also so many public service ads that gives advice to quit smoking. But for smokers, they sometimes assume, breathing disorders is a reference of the effects of smoking. So if they do not cough and shortness of breath, they still continue to smoke. Though the side effects of smoking not only affects the respiratory tract. It seems they have to "give up" before quitting.

Actually, the war against cigarettes has been done by many people individually as well as institutional and organizational. And on each of May 31 whole world celebrates or the World No Tobacco Day campaign. Keep in mind, that the World No Tobacco Day is a member of the World Health Organization-WHO. So, we can be sure the dangers of smoking is indeed true and not a joke.

Well, before we talk about the effects of smoking, lets see the reasons why smoking is harmful to health. The point is, lets look at cigarettes harmful substances that cause health problems in each cigarette puff.

• Nicotine. This substance containing opium could lead to addiction, the effects on the human body: lead to addiction / dependence, damage the brain tissue, cause rapid blood clot, harden artery walls.
• Tar. The manufacture of asphalt that can be attached to the lungs and can cause irritation and even cancer, the effect on the human body: kill cells in the bloodstream, increasing the production of mucus in the lungs and lead to lung cancer.
• Carbon monoxide. Gas that can cause heart disease because it can bind oxygen gas in the body, the effect on the human body: bind hemoglobin (making the body lacks oxygen), blocking transport in the blood.
• Carcinogenic substances. Influence on the human body: Trigger the growth of cancer cells in the body
• Irritant substances.  Pollute the airways and air sacs in the lungs, causing coughing

Below are side effects caused by smoking are rarely publicized:

1. Skin Cancer. Smoking does not cause melonoma, but smoking can lead to increased likelihood of dying from the disease. It alleged that, smokers at risk of developing cutaneous squamus cancer cell, a type of cancer that leave patches on the skin.
2. Heart disease. One in every three deaths in the world due to cardiovascular disease. Tobacco use is one of the biggest risk factors for this disease. Smoking causes more rapid heart rate, increase the risk of hypertension and clogged arteries and eventually lead to heart attack or stroke.
3. Cancer. Cigarette smoke contains 40 kinds of carcinogenic substances. The possibility of lung cancer in smokers 22 times greater; tongue, mouth, salivary glands, pharynx and 6-7 times greater, esophageal cancer 12 times greater, esophagus 8-10 times greater (WHO, 2002).
4. Gastric ulcer. Tobacco consumption, lowered resistance to the bacteria that cause stomach ulcers, also minimizes the ability of the stomach to neutralize stomach acid after eating so it will undermine the stomach wall. Gastric ulcers in smokers is more difficult to cure.
5. Uterine cancer. Smoking can increase the risk of cervical and uterine cancer. This cancer can be caused by nicotine in the blood. Because cigarette smoke that enters the body will soon spread to the entire body. Substance nicotine in cigarette smoke will trigger abnormal cell growth which later became the source of the advent of cervical cancer cells.
6. Psoriasis. Development of psoriasis / noncotageous inflammation of the skin that leaves a watery and itchy red patches 2-3 times more common in smokers.
7. Beurger disease. Disease that also known as throaboanginosis obliterans is inflammation in the arteries veins and nerves that lead to inhibition of the main leg blood flow and if left untreated will lead to gangrene (death of cells) so patients need to be amputated.
8. Disklori on fingers. Tar contained in tobacco smoke accumulates on the fingers and nails that yellow and brown leaves.
9. Hair loss. Smoking weakens the immune system, making the body more vulnerable to diseases such as lupus erythematosus causes hair loss, mouth sores, and eruption cutan (red spots) on the face, scalp and hands.
10. Hearing loss. Because tobacco cause deposition on the walls of blood vessels thereby inhibiting the rate of blood flow to the inner ear. Smokers could lose early than people that do not smoke or easier losing on hearing loss due to infection. 
11. Osteoporosis. There is carbon monoxide, which is toxic chemicals that lot of found in car exhaust and cigarette smoke is more easily tied in the blood of oxygen, so the ability of air to remove oxygen down 15% in smokers, as a result of people that smoke lose bone density become more brittle / cracking and healing 80% longer.
12. Caries. Smoking affects the chemical balance in the mouth, forming plaque excessive, make teeth become yellow, and occur caries.
13. Emphysema. Emphysema is dilation and destruction of air sacs in the lungs that reduce lung capacity to inhale CO2 and release oxygen.
14. Skin wrinkles. Smoking can cause premature aging of the skin due to damage to proteins that are useful for maintaining skin elasticity, erosion of vitamin A, and inhibition of blood flow. Smokers skin becomes dry and wrinkled lip and eye area especially.
15. Cataracts. Smoking is believed to worsen the condition of the eyes. Cataracts, namely bleaching eyepiece that blocks the entry of light that can cause rates of blindness, 40% occur in smokers. Smoking can cause cataracts by irritating the eye with the release of chemicals in the lungs by the bloodstream kemata brought up.