Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
February 16, 2006
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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THIS LIST IS MOVING - 2nd Notice
This is important.
I mentioned earlier this week, this mailing list will be
moving to new email software later next week.
To continue receiving these newsletters be 100% certain
that you look for the confirmation email later this week
and confirm that you want to keep getting mail from
BeginningBodybuilding.
Otherwise, this will be the last time you hear from me by
email from BeginningBodybuilding, and you will also miss
out on the subscribers-only special offers.
The newsletter will still come from me, and your email
information will still be kept private (in fact the privacy
controls on this new service are as secure as fort knox).
Step 1:
You will receive a new confirmation notice with the subject
line: [BeginningBodybuilding] Confirm Your Subscription
Step 2:
Confirm by visiting the link in the message:
Step 3:
That's it. It's just that simple.
I hope to see you on the other side.
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Question:
Marc,
I am wondering about free radicals. I've heard things
about them. What are they and is it just a bunch of B.S.?
Thanks,
[Anonymous]
Answer:
What Are Free Radicals?:
An atom or group of atoms that has at least one unpaired
electron and is therefore unstable and highly reactive. In
animal tissues, free radicals can damage cells and are
believed to accelerate the progression of cancer,
cardiovascular disease, and age-related diseases.
(Dictionary.com)
What Can Cause Them?:
External Factors -
* Smoking
* Food (ingested substances, preparation, pesticides)
* Pollutants in the air (chemicals in the area)
* Radiation
* Excessive amounts of sunlight
* Alcohol
* Drugs
Internal Factors -
* Immune system
* Stress
* Energy production (exercise)
* Many other chemical reactions in the body
* Body's own out of control production (just as
damaging as external factors)
What Diseases Are Linked To Them?:
* Cancer
* Arteriosclerosis, atherosclerosis.
* Heart disease.
* Cerebrovascular disease.
* Stroke.
* Emphysema (Cross et al 1987).
* Diabetes mellitus (Sato et al 1979).
* Rheumatoid arthritis (Cross et al 1987, Greenwald &
Moy 1979, 1980, Halliwell 1981, 1989, Del Maestro et al
1982, Fligiel et al 1984).
* Osteoporosis (Hooper 1989, Stringer et al 1989).
* Ulcers.
* Sunburn.
* Cataracts (Niwa & Hansen, 1989, Yagi 1977).
* Crohn's disease (Niwa & Hansen 1989).
* Behcet's disease
* Aging
* Senility
Benefits of Free Radicals:
* Essential role in the human body's defense
* Virus and bacteria are showered with a type of toxic
shower when the body intentionally produces free radicals
as part of its immune defense systems to destroy invaders
Antioxidant "Free Radical" Prevention Methods:
* Natural enzymes
* Nutrients (vitamins A, C, E primary antioxidants)
* Self-Repair
What You Can Do To Prevent Free Radical Damage:
* Vitamin and mineral supplementation
* Steer clear of heavy processed foods
* Diet high in fruits and vegetables
Antioxidant Foods:
* Artichokes
* Bilberries
* Black beans
* Blackberries
* Black plums
* Blueberries
* Cauliflower
* Cranberries
* Gala apples
* Granny Smith apples
* Pecans
* Peppers
* Pinto beans
* Plums
* Prunes
* Raspberries
* Red beans
* Red Delicious apples
* Red kidney beans
* Russet potatoes
* Strawberries
* Sweet cherries
* Tomatoes
* Wild blueberries
Summary:
It seems like free radicals are discussed a lot when it
comes to exercising only because the more you exercise, the
more free radicals you will have because of energy
production. That's not entirely a bad thing. The name
"free radical" sounds very negative but it's there for a
purpose as well, primary as a defense system. Of course,
it can go out of control as well.
Monitoring the levels of free radicals is difficult to
measure.
Vitamins A, C and E are the primary nutrients to prevent
free radical damage.
Most will recommend a diet high in fruits and vegetables to
obtain natural antioxidant sources but vitamin
supplementation is also recommended. There's enough
evidence to suggest that food processing today has taken
out some of the nutritional values. True or not, if you
eat correctly AND supplement responsibly, you should be
covered per the recommendations.
Marathon runners or high altitude running may require more
Vitamin E 10-14 days before a run because of the extra long
term stress and energy production.
If you stick to a good basic diet with fruits and
vegetables and take a good vitamin supplement, you should
be well protected against excess free radical damage
without interfering with the body's own ability to defend
itself.
You will learn the nutrition fundamentals necessary to
avoid excessive oxidation and free radical damage in the
Beginner's Guide to Fitness and Bodybuilding
http://www.beginning-bodybuilding.com
Thanks very much!
Best regards,
Marc David
P.S. If this email was forwarded to you and you would
like to get your own subscription, go to:
http://www.beginning-bodybuilding.com
or send an email to bgfb@aweber.com
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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Need Some Answers N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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Especially for Webmaster and E-Zine Publishers
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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