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Fat reduction is something most people contend with sooner or later. Searching for the most effective fat loss program or the most effective workout regimen can last for ages. Without examination, it appears that the search is about more or less looking good for everyone but yourself.

You will bend over backwards to impress “them,” am I right? In order to be successful, blissful, and draw in your life mate, its mandatory that you look fabulous to them. Hmmmm.

This is partially legitimate, nevertheless, looking fit (worthy) is truly about growing in touch with your personal dignity, getting at a more elusive worth that is not derived from your appearance. “How to get rid of weight” must not be the lone question asked. You should not let go of the pursuit of losing fat, but at least attempt putting this question along side of it: “How can I get to self-pride, self-esteem, and fitness on the inside, disregarding how my body looks?”

Chances are you’re already pondering such a thought, in your subconcious.

As you are trying to reduce, the above question usually lies beneath the quest you are on. Seeing as how it remains present anyway, I am suggesting you bring it front and centered. Make it an absolute priority. exactly as equal in importance to a fast weight loss diet. Then see what happens.

After making improved self-esteem the target, together with diets that work, you open a door towards a much better you inside. You begin to picture that there are new ways to work out this task, beside just dieting and physical exercise. Moving towards true dignity drives you to stare the problem right in its eyes. You then start to expose the core issues.

It is imperative that you get professional assistance if many wounds are coming out. There are many good books and resources on weight loss, self-esteem, body image, and proper self-acceptance that will take you to new directions.

However the problem and its resolution begin with you. What I am saying here is that the actual job is not finding the best weight loss program, or what to eat, etc. the real problem is self-judgment. It must begin there.

You merely feel bad when among others if you are looking at your self through judgmental eyes. When you take of your “glasses” of self-judgment, no matter how oppressive it was, then you will have gotten to the root of the problem. You come out from that state by choosing to do so. You remove self-judgment about your body image or about anything for that matter, by accepting how unconstructive it is, and at the same time learning paths to experience more self-pride.

DIETARY SOURCES OF GLUTATHIONE: Glutathione (GSH) is an antioxidant and detoxifying agent whose protective role has been demonstrated in numerous clinical studies. GSH is synthesized rapidly in the liver, kidneys, and other tissues of the body, including the gastrointestinal tract. This process is effected by aging and disease, as both of these conditions result in reduced tissue and blood levels of glutathione. Dietary forms of glutathione are efficiently absorbed into the blood, however the same is not true for glutathione supplements in humans.

When healthy subjects were given a single dose of up to 3,000 mg of glutathione researchers found there was no increase in blood glutathione levels. (Witschi A, Reddy S, Stofer B, Lauterburg BH. The systemic availability of oral glutathione. Eur J Clin Pharmacol 1992;43(6):667-9.) The authors of this study concluded “it is not feasible to increase circulating glutathione to a clinically beneficial extent by the oral administrating of a single dose of 3 g of glutathione.” Johnson and coworkers (Johnston CJ, Meyer CG, Srilakshmi JC. Vitamin C elevates red blood cell glutathione in healthy adults. Am J Clin Nutr 58:103-5, 1993) found that blood glutathione levels rose nearly 50% in healthy individuals taking 500 mg of vitamin C daily. Vitamin C facilitates an increase in blood glutathione levels by supplying the body with a nutrient that is critical to the manufacture of it.

In addition, to vitamin C, dietary sources of glutathione and several other nutritional compounds can help increase glutathione levels including N-acetylcysteine (NAC), alpha-lipoic acid, glutamine, methionine, and undenatured whey protein (Bounous, G., and Gold, P., The biological activity of undenatured dietary whey proteins [Immunocal]: role of glutathione, Clin. Invest. Med. (1991) 14(4):296-309.). N-acetylcysteine has been used in combination with glutamic acid (or glutamine) and glycine (Clark, J. at www.cfsn.com) and in addition, NAC has been studied in combination with dietary proteins (Quig, D., Cysteine metabolism and metal toxicity, Alternative Medicine Review (1998) 3(4):262-270.).

HERBS: The herb milk-thistle, an excellent source of the antioxidant compound silymarin may help to prevent glutathione depletion in the liver. Silymarin is many times more potent in antioxidant activity than the better known antioxidant vitamins E and vitamin C. The protective effect of silymarin against liver damage has been demonstrated in a number of scientific studies. Silymarin has been shown to protect against liver damage by extremely toxic chemicals (this toxicity is mediated by their ability to produce dangerous and destructive unstable compounds called free radicals) including amanita toxin, carbon tetrachloride, galactosamine, and praseodymium nitrate. Silymarin enhances detoxification in the liver by preventing the depletion of glutathione.

Glutathione in the liver is essential to the liver’s ability to detoxify. The higher the liver glutathione content, the greater the liver’s capacity to detoxify harmful chemicals. Chemicals which can damage the liver, (including alcohol and acetominophen), cause the concentration of glutathione in the liver is substantially reduced, making the hepatocytes (liver cells) susceptible to damage. Silymarin not only prevents the depletion of glutathione induced by alcohol and other toxins (Chrungoo VJ et al. Indian J Exp Biol. 1997 Jun;35(6):611-7.), but can increase the level of glutathione in the cells of the liver (hepatocytes) (Valenzuela A et al. Planta Med. 1989 Oct;55(5):420-2.), and possibly by up to 35%.

Curcumin may also be useful as an agent to increase tissue glutathione levels (Dickinson, D.A., Iles, K.E., Zhang, H., Blank, V., and Forman, H.J., Curcumin alters EpRE and AP-1 binding complexes and elevates glutamate-cysteine ligase gene expression, FASEB J. (2003) 17(3):473-475.)

Alpha Lipoic Acid has also demonstrated it’s ability to increase glutathione levels and act as a potent antioxidant in numerous scientific studies.

VITAMINS & MINERALS: vitamin B6, riboflavin, and selenium are required in the manufacture of glutathione, and adequate dietary consumption of foods rich in (or supplementation with) these vitamins and minerals can help the body to optimize glutathione production.

MILK PRODUCTS & MEAT:Dietary glutathione occurs in highest amounts in fresh (uncooked) meats, in moderate amounts in certain raw fruits and vegetables, and is absent or found only in small amounts in grains and pasteurized dairy products (JONES DP, COATES RJ, FLAGG EW, et al. (1992) Glutathione in Foods listed in the National Cancer Institute’s Health Habits and History Food Frequency Questionnaire. Nutr Cancer 17: 57-75 ). Foods richest in sulfur-containing amino acids are usually the best source of glutathione. Although undenatured whey protein is one of the best precursors (building blocks) for glutathione, it contains only moderate levels of naturally occuring glutathione. Freshly prepared (rare or raw) meats, raw (unpasturized) milk, and raw eggs are also an especially rich source of glutathione. Cooking reduces glutathione content, and storage also impacts the glutathione content of foods. In human breast milk put aside for later use by breast-fed babies, a 73-79% loss of glutathione occurred when the milk was either kept at room temperature or refrigerated for two hours. (Ankrah NA, Appiah-Opong R, Dzokoto C. Human breastmilk storage and the glutathione content. J Trop Pediatr. 2000;46(2):111-3.)

FRUITS & VEGETABLES: Fresh fruits and vegetables provide excellent levels of glutathione, but cooked foods contained far less or none at all, and highly processed foods contain less than minimally processed cooked foods. Glutathione assays of fruits and vegetables may yield contrasting results because glutathione levels vary both diurnally (KOIKE S, PATTERSON BD (1988) Diurnal variation of glutathione levels in tomato seedlings. Hort Sci 23: 713-714; SCHUPP R, RENNENBERG H (1988) Diurnal changes in the glutathione content of spruce needles (Picea abies L.) Plant Sci 57: 113-117 ) with the stage of development of the plant (EARNSHAW BA, JOHNSON MA (1987) Control of wild carrot somatic embryo development by antioxidants. Plant Physiol 85: 273-276;), and due to various environmental factors (DE KOK LJ, DE KAN PJL, TANCZOS OG, KUIPER PJC (1981) Sulphate-induced accumulation of glutathione and frost-tolerance of spinach leaf tissue. Physiol Plant 53: 435-438; WISE RR, NAYLOR AW (1987) Chilling-enhanced photooxidation. The peroxidative destruction of lipids during chilling injury to photosynthesis and ultrastructure. Plant Physiol 83: 272-277).

Asparagus contains more glutathione than all other fruits and vegetables analyzed to date. (Jones, D.P. and others: Glutathione in foods listed in the National Cancer Institute’s health habits and history food frequency questionnaire, Nutrition and Cancer 17 (1), p. 57, 1992.) In a study which compared the overall antioxidant activity of potatoes, bell peppers, carrots, onions and broccoli, potatoes ranked second highest after broccoli.

Per serving, asparagus, avocadoes, asparagus, squash, okra, cauliflower, broccoli, potatoes, spinach, walnuts, garlic, and raw tomatoes have the highest glutathione content compared to other vegetables and are particularly rich dietary sources of glutathione (please see the Table 1. below).

Table 1. Comparison of Glutathione in Fresh vs. Cooked Foods
(in milligrams per 3 1/2 oz (100 g) serving)

Food Glutathione Content
Apples Uncooked: 21.0 mg Cooked: 0.0 mg
Carrots Uncooked: 74.6 mg Cooked: 0.0 mg
Grapefruit Uncooked: 70.6 mg Cooked: 0.0 mg
Spinach Uncooked: 166 mg Cooked: 27.1 mg
Spinach (4) Uncooked: 9.65 mg Cooked: N/A mg
Tomatoes Uncooked: 169 mg Cooked: 0.0 mg

Asparagus (4) Uncooked: 28.3 mg Cooked: N/A mg
Avocado (4) Uncooked: 27.7 mg Cooked: N/A mg
Purslane (4) Uncooked: 14.81 mg Cooked: N/A mg

(1). JONES DP, COATES RJ, FLAGG EW, et al. (1992) Glutathione in Foods listed in the National Cancer Institute’s Health Habits and History Food Frequency Questionnaire. Nutr Cancer 17: 57-75

(2). BLOCK G, DRESSER CM, HARTMAN AM, CARROLL MD (1985) Nutrient sources in the American diet: Quantitative data from the NHANES II Survey. I. Vitamins and Minerals. Am J Epidemiol 122: 13-26

(3). BLOCK G, DRESSER CM, HARTMAN AM, CARROLL MD (1985) Nutrient sources in the American diet: Quantitative data from the NHANES II Survey. Macronutrients and Fats. Am J Epidemiol 122: 27-40

(4) SIMOPOULOS AP, NORMAN HA, GILLASPY JE (1995) Purslane in human nutrition and its potential for world agriculture. World Rev Nutr Diet 77: 47-74

Posted at: http://www.nutritionadvisor.com/glutathione_foods.php; http://www.nutritionadvisor.com/biography.php

Dr. Petrosino received his Baccalaureate degree from Penn State University in 1975, pursued his Masters degree with honors at Penn State in 1978, and graduated Summa Cum Laude with a Doctorate in Nutrition from Lasalle University (Mandeville) in 1995. His doctoral dissertation examined the effects of race and poverty on cardiovascular health. He was an Adjunct Professor of Nutrition at LaSalle University (1995-1999); a member of the National Institutes of Health (NIH) Consensus Development Committee on Cardiovascular Disease; a Professional Member and Charter Member of the American Heart Association Scientific Council on Epidemiology and Prevention of Cardiovascular Disease; a Professional Member and Charter Member of the American Heart Association Scientific Council on Nutrition, Physical Activity and Metabolism; a Professional Member of the American Heart Association Interdisciplinary Working Group on Functional Genomics and Translational Biology; an Allied Health Care Practitioner member of the American Preventive…..

How many calories should I eat, Doc? I’ve heard this question numerous times from athletes trying to improve their diet. They want to know what the best fuel is, and they want to know how much of it to consume. I rarely give them the answer they are initially looking for. That’s because, for athletes, calories are relatively meaningless.

Caloric intake alone tells us nothing about the quality of food in one’s system. An athlete can eat 90 grams of table sugar, 90 grams of a wild rice and broccoli mix, or 40 grams of pure butter and he or she will be getting identical total calories. But performance will be very different with these three items.

What’s essential is that athletes understand the difference in quality between foods, and know the gram totals of carbohydrate, protein, and fiber of the foods they eatrather than their simple caloric value. For one thing, athletes’ bodies are fine tuned enough to handle a slight overage or shortfall in daily caloric intake. More importantly, food volume-to-calorie conversions are based on bomb calorimeter tests. Such tests measure the amount of heat given off by 1 gram of a food substance burning in a sealed container. It’s very accurate. However, the body doesn’t process foods by igniting them. We operate fairly differently in how we break down chemical structures. That makes caloric values of foods more complicated to correctly determinecertainly too much laboratory work for athletes to do regularly.

The upshot is that athletes should think in terms of their requirements of high quality carbohydrates and proteins. Totals are based on lean body weight, nature of the sport an athlete competes in, and degree of daily training. Once those values are determined, it’s fairly simple to put numbers on an athlete’s diet (unfortunately space doesn’t permit right here). After that, it’s a matter of understanding what makes one food better than another.

For proteins, we look at how lean they are (the amount of fat that comes with the protein), how available the amino acids are to the body via digestion, what the ratio of various amino acids are, and how the body’s nitrogen levels are effected. There is no one single protein that is on top in all of these measures. However, a mixture of ion-exchange whey, egg whites, fat-free milk, and fat-trimmed white meat make it easy for an athlete to get what he or she needs.

Carbohydrates, on the other hand, are rated according to their glycemic index (GI). This is a score of how quickly a carbohydrate is absorbed into the bloodstream, and thus how it effects the body’s insulin and hormonal systems. Foods that have a high GIsuch as sugar, white potatoes, white rices, refined and processed flours, honey, maple syrup, etc.should be avoided, except in certain circumstances such following exhaustive training. Throughout the day, and up to 2-3 hours prior to workouts or competition, athletes should down carbohydrate of a low GI varietyfruits and vegetables, beans and legumes, low-fat dairy products, wild rices, durum semolina pastas, whole grains such as oats, etc.

It may sound complicated at first, but it’s primarily a matter of getting into a routine with the foods you like the best. Often, the hump can be tackled by a week or two of paying close attention to food labels, and keeping a nutrition log book. At the end of this period, do some calculations to figure out the contents of the food you ate, and to compare that with your goals as an athlete.

Also, remember that athletes need to develop a free, trusting mindset. That is a mindset that isn’t bogged down by over-analysis. Find a way to get into a routine with your diet so that your aren’t constantly thinking and worrying about your food intake, and thus not interfering with good mental habits. It may help to pick out your favorite fruits and sport nutrition supplements and carry a supply of them with you in your bag. That way, you have good nutrition to fall back on when your travel or when an obstacle to your routine arises.

JOHN F. ELIOT, PH.D., is an award winning professor of management, psychology, and human performance. He holds faculty appointments at Rice University and the SMU Cox School of Business Leadership Center. He is a co-founder of the Milestone Group, a consulting firm providing training to business executives, professional athletes, physicians, and corporations. Dr. Eliot’s clients have included: SAP, XEROX, Disney, Adidas, the United States Olympic Committee, the National Champion Rice Owl’s baseball team, and the Mayo Clinic. Dr. Eliot’s cutting edge work has been featured on ABC, MSNBC, CBS, ESPN, Fox Sports, NPR, and highlighted in the Harvard Business Review, Wall Street Journal, New York Daily News, Entrepreneur, LA Times, the Washington Post, USA Today, and the New York Times. Dr. Eliot serves on numerous advisory boards including the National Center for Human Performance and the Center for Performing Arts Medicine. His latest book is Overachievement: The New Model for Exceptional Performance.
For more information, visit Dr. Eliot’s site at http://www.overachievement.com