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Leucine Improves Blood Sugar Control

Leucine is a branched-chain amino acid that serves as a building block for new proteins, and is a key signalling chemical for protein synthesis and blood sugar regulation. A study in Nutrition Metabolism, conducted by Columbia University in New York City, found that leucine improved blood sugar control in obese and diabetic mice. The mice were given leucine supplements in their drinking water for 8 months. Leucine stimulates insulin release by the pancreas and promotes the production of the amino acid glutamine, which is important for immune system health. Long-term supplementation of leucine improves the efficiency of insulin metabolism in people with type II diabetes.

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Train Early, Sleep Better

You may find it difficult to lift early before work, but a study from Appalachian State University in North California shows that training in the morning is best for your sleep cycle. Subjects who exercised in the morning spent 85% more time in light sleep and 75% more time in deep sleep over subjects who trained in the evening. One you get into the habit of hitting the gym early, you will be happy you did.

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Classic Mashed Cauliflower

A great substitute for mashed potatoes.

Preparation: 25 minutes
Serves: 4
Energy: 96 calories per serving

– 2 tbsp extra virgin olive oil
– 1 dash sea salt
– 1 head medium cauliflower
– 2 fl oz water

1) Chop the cauliflower into florets, and boil until very tender (about 10 minutes).
2) Drain and place in a blender or food processor.
3) Add olive oil and water, one tablespoon at a time until a smooth consistency, similar to mashed potatoes is reached.
4) Season with salt and pepper and/or chives to taste. Serve immediately.


Alpha-Lipoic Acid Promotes Caloric Expenditure

Lipoic acid supplements increase the size and number of mitochondria, according to a study from the China Agricultural University in Beijing. The mitochondria are the powerhouses of the cells that provide the body’s energy needs, determine endurance exercise capacity, and greatly influence lifespan. Lipoic acid protects the mitochondria from highly reactive free radicals produced naturally from during metabolism. It also helps to stabilise blood sugar metabolism. Supplementing lipoic acid in aging mice improved energy metabolism and increased cell mitochondria production. It also improved body composition, blood sugar regulation, and increased energy expenditure and fat-free weight (lean mass). Lipoic acid, also known as alpha-lipoic acid, might be an effective anit-aging supplement that promotes metabolic health.


Just Starting to Exercise? Already Exercising?

So you are thinking of just starting to exercise? Or do you already exercise? Why not have a look at this FREE e-booklet to help you get started or give you some training tips to help you achieve your goals for 2013. Whatever your goals are, I’m sure you will find something in the booklet to help reach that goal!

Do check it out at