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rocco castellano

Best Foods for Dry Skin

Summer has come to a close and winter is just around the corner. For some places, winter brings the cold weather, the intense wind chills and the flustering snow. For lots of folks, these harsh winter elements mean dry skin (and a bad mood if you’re anything like me). Hands in particular can get chapped and cracked during the season. Ever tried to put a glove on a chapped hand? It’s not comfortable. For some, dry skin is an issue all year around. Sure, lotions and creams can help. But like so many remedies, lotions act as a solution to a problem that already exists. Why not start from the source and build healthy skin from the inside out? By giving your body certain nutrients, you can eat your way to healthier skin. There are best foods for dry skin that have proven its effect throughout the years. Read on to see which foods prevent dry skin.

Here are Best Foods for Dry Skin

One essential ingredient when it comes to skin care is omega-3 fatty acids. Omega-3 helps to maintain a healthy cell membrane in the skin. The cell membrane is responsible for the cell’s capacity to hold water. Thus, a healthy cell membrane means hydrated, nourished skin. Omega-3 can also help reduce the redness that sometimes comes with dry skin.

As most health-conscious people likely know by now, omega-3 is found prominently in many seafoods, such as oyster, tuna, anchovies and salmon. If it suits your palate, it’s best to get the omega-3 straight from the fish rather than from a supplement or a fish oil pill. If you really can’t stand the sight of a piece of cod, you can also find omega-3 in walnuts, flax, chia seeds or soybeans.

Another bonus? Omega-3 is good for skin in more than one way. It’s not only a solution for dry skin—omega-3 also helps prevent wrinkles. Toss in a handful of chia seeds in your smoothie each morning and you’re on your way to smooth, glowing skin all winter long.

When it comes to skin care, produce-packed smoothies are not a back idea. Vitamin-rich foods prevent dry skin better than a persistent application of Bath and Body’s Cherry Blossom Body Butter. Leafy greens like kale and spinach are chock-full of the good stuff. Vitamin E, in particular, is magnificent for the skin, both internally and externally. You will find that many skin care products contain Vitamin E which acts as an antioxidant, an anti-inflammatory and a moisturizer. You can ingest your Vitamin E by finding it in the leafy greens and other foods like avocado, almonds and olive oil.

As a General Rule

Best foods for dry skin

Natural foods prevent dry skin better than any other. Water-dense fruit and veggies, like cucumbers or watermelon, are good for hydrating the skin and are considered to be the best foods for dry skin. Foods containing biotin—which helps to improve the production of fatty acids—will help keep skin moist. Biotin is found in egg yolks and nuts. (That’s two points for nuts! Get munching on those almonds.) Anything processed and/or stuffed with preservatives and salt is going to cause the skin to dry up. Stay away from the bacon in the winter! Instead, turn to the meals high in Vitamins and omega-3.

Know what are the symptoms of vitamin D deficiency here.

October 30, 2018 0 comment

Diet

The Problem with Almond Milk

written by Rocco Castellano

Almond milk is one of several plant-based milk products that have been blowing up the market for some time now. These plant-based milks became a great alternative to people with lactose intolerance. They’re also popular choices for those who choose a dairy-free diet for other reasons, like veganism. Now almond milk, along with soy and coconut milk, is even sort of, well, hip. Almond milk lattes are no longer hard to come by at your local coffee shops. But, the product may not be as great as its clean, compelling packaging touts. There is actually the problem with almond milk, and that problem has less to do with almonds and more to do with water.

What do we actually drink when we consume almond milk? The product, like any other, lists its ingredients in order of greatest quantity to smallest. And the first on the list? Water, of course. This is to be expected. Almond milk is, after all, made by finely blending water and almonds and straining. But the ratio of water to almonds may be higher than many people realize. This ratio can be determined by looking at the nutritional facts.

A single serving of almonds is one ounce, i.e. one handful or 23 almonds. Almonds are nutritious—that part is no fib. They’re full of protein and good fat, vitamins and antioxidants. One serving has six grams of protein and three grams of fiber.

If you look at the nutritional facts on a jug of almond milk, however, one serving has just one gram of protein and one gram of fiber.

Whoa—what?

This should give you an idea of how little almond is actually in your beverage. The problem with almond milk is that while, yes, it still has the nutrients from almonds in it, they are far less in quantity than if you were to eat just plain almonds. The nutritional information alone suggests that a jug of almond milk containing eight servings is made with only a handful of almonds. So, you’re paying much more for less benefits than what you’d get in straight almonds.

“You don’t care,” you say. “It’s still a tasty alternative for my cereal.” And that it is. But, there are a few other things consumers should know—just to know. For one, most almond milks do have a few additives, like carrageenan, a common stabilizer. And, many brands and versions of almond milk have added sugar. Do we really need more sugar in our diets? While some brands boast that their almond milk contains certain vitamins, these are added in after the fact. This is a benefit that you could get just as easily by taking a multivitamin.

So, almond milk: tasty? Sure. A crucial, healthy part of your diet? Not really. The problem with almond milk is, like in so many other manufactured foods, the goodness and nutrients of the natural plants are sacrificed for profit. So enjoy it if you must, but if its health benefits you’re looking for? Stick to the real thing.

You might want to read whether are superfoods really super?

October 29, 2018 0 comment

Diet

Are Superfoods Really Super?

written by Rocco Castellano

If there’s one thing both the American consumer and the market have come to love, it’s the so-called superfoods. These magical remedies tout big powers, like curing heart problems or enhancing weight loss. So is it true? Are superfoods really super?

Well, these superfoods—kale, açai berries, goji berries, quinoa, almonds, etc.—they’re good for you. No one is questioning that. The real question is how and why these foods got to have alleged superpowers while carrots, broccoli, apricots and other natural, healthy foods did not. In truth, these foods, like most other natural fruits, vegetables and grains, offer just as much nutrients as many of the alleged superfoods.

The superfoods fairytale wouldn’t be possible without a little supporting character named fad diets. Perhaps one of the biggest flaws in the common American diet is the constant hunt for one single, final solution to health issues and obesity. Eating well is actually very simple—eat more natural foods, less preservatives, listen to your body’s needs, avoid too much of any one thing. But, so many people want a different answer, a guarantee. As a result, things like low-carb, no-salt, or juice diets take turns in the spotlight as the next big solution.

But are Superfoods Really Super?

Now, the notion of superfoods isn’t as extreme or one-sided as say a low-carb diet. After all, superfoods are nutritious and good for you. You should eat superfoods. But, the trendy notion of superfoods did start in the same way a fad might. A famous someone (wave ‘hi,’ Dr. Oz) gave us his word that goji berries, açai berries and a handful of others are the superfoods that will change our lives if we eat them. And if Dr. Oz says so, well … Add to that the fact that almost any big company is going to hop on board the superfood train for a chance to make a buck and you’ve got some out-of-nowhere hype.

The goji berry is wondering, “How did I get here?”

Even while most the question continues regarding are superfoods really super, these common superfoods are actually pretty supe! There are a few problems with the superfood concept though. The first is that people have unreasonable expectations. They hear about salmon helping with a healthy heart and think that eating one serving of salmon amongst a sea of burgers, enchiladas or sesame chicken is going to do the trick. Or that having coconut water to drink in the morning with your bacon, egg and cheese bagel will balance things out.

Come on, they’re not that super.

Adding in a few “superfoods” alone isn’t going to guarantee anything. Instead, these foods should be part of an altogether wholesome diet. Which leads to another problem—with the superfoods in the spotlight, other nutritional, natural foods don’t get the attention they deserve. Almonds, kale, quinoa and avocado are all amazingly good for you. But so are carrots, bananas, blueberries, and shellfish. Lean protein, fruits and vegetables, whole grains and lowfat dairy, whether they make Dr. Oz’s cut or not, all provide us with vitamins, potassium, fiber, calcium and other nutrients necessary for our good health. So-called superfoods are pretty cool, but there’s plenty of super-good stuff out there that can give you the same nutritional benefits. Some Fitness Industry Pros Suck…and I don’t mean lollipops!

October 22, 2018 0 comment

Diet

Himalayan Salt vs Table Salt

written by Rocco Castellano

Books, the internet and everything in between is full of advice, both true and false. Especially when it comes to health and diets, a niche where fads come and go quickly, it’s hard to get the truth. The best you can do is look for as much unbiased information as you can get. Stick to your gut. Know the answers aren’t generally black and white. Or, should we say, pink and white in the battle of Himalayan salt vs table salt.

Salt is made up of sodium and chlorine. It is necessary for human and animal life. It aids in the uptake of nutrients from our intestines. Additionally, it helps ups maintain fluid in our blood cells. It helps to relay information to our muscles and nerve endings. Without it, we couldn’t survive. But, our body doesn’t produce salt itself, so we have to provide it in our diet. This comes pretty naturally for humans, many of whom like salt on their meals. Face it—salt is a popular ingredient for a reason. A homemade dish is nothing until you add a pinch of salt. Suddenly, all of the flavors are coming out.

The salt that tops most tables—table salt, if you will—is a refined version of this mineral. Salt can either be harvested in salt mines or taken from evaporated sea water. With conventional table salt, all of the ‘impurities’ are removed and the salt is ground to a fine consistency. These so-called impurities are anything that is not sodium chloride. They’re not bad, they’re just not the salt mineral exactly. Many conventional salts then have additives put back in, like iodine which helps prevent iodine deficiency. Some also have something like aluminum hydroxide to help prevent clumping.

And the Winner Is

This is where table salt loses for some in the battle of Himalayan salt vs table salt. Himalayan salt is harvested in salt mines in Pakistan. The rose-colored ingredient is considered the purest salt in the world, uncontaminated by pollutants or additives. Thus, while table salt is considered pure because anything extra is removed, Himalayan salt is pure in that it’s untouched after harvesting. Himalayan salt naturally contains small amounts of additional minerals, like calcium, magnesium and iron. It’s the iron oxide (also known as rust) that gives the Himalayan salt its pretty pink hue.

Like sodium chloride, the extra minerals found in Himalayan salt are also important to the human body. Some health experts suggest that this pink salt, because of its extra minerals, gives an additional health boost. It may help to balance PH, remove toxins, prevent muscle cramping and more. Others have argued that these trace amounts of additional minerals are not enough to make a difference between Himalayan salt vs table salt.

In the end, both types of salt are capable of providing the sodium chloride that your body needs. The question is, exactly what kind of purity do you prefer? Perhaps in the long run, with the investment of time and the extra cost, the purity and minerals in the Himalayan salt will prove more beneficial to your health. Checkout the criminalization of salt and hypertension myth.

October 20, 2018 0 comment

Diet Men's Fitness

What Causes Low Testosterone?

written by Rocco Castellano

Low testosterone, or low-T, has become somewhat of an epidemic. Now more than ever, men in their 30s, 40s and 50s are coming to their doctors with questions about low-T. As it becomes more common, more men are made aware of it, worry about it, and more people bring it up. As with anything medical, the prescription drug industry has swayed many doctors and patients alike. Testosterone shots or pills seem like a quick and easy fix. In some cases, where other medical issues can cause low-T, this is an optimal solution. But for many, it’s something in their diet that causes low testosterone. In these cases, it’s far better to resolve low-T at the source of the problem rather than cover it up with medication. Either way, it’s important to learn the basics about testosterone and how it affects you.

Testosterone is the hormone responsible for giving men their physical, masculine features. It puts hair on their chest, a deep tone in their voice, and a force behind their sex drive. Testosterone shows up during puberty, and is meant to hang around until old age, where it gradually dwindles. Testosterone levels should naturally decrease slowly. If a man is experiencing side effects of low-T, then their levels are generally decreasing at an abnormally quick rate. Common symptoms of low-T include fatigue, weakness, depression and loss of sex drive.

Food Causes Low-T

One of the most prominent dietary ingredients that causes low testosterone are refined carbs. Processed carbs show up all over the place. It is also present in cereals, pastas, breads, granola bars, sugary treats and more. Excessive refined carbs are bad for the human body. It can cause a rapid spike in blood sugar and an elevation of insulin levels. For men concerned about their testosterone levels, this is bad news. High levels of insulin secretion causes a disruption in the central hormone pathways, which translates to lower testosterone levels.

Another food that contributes to the low-T epidemic is meat with added hormones. Lots of big companies add hormones to their livestock to force their animals to grow bigger quicker. For them, this means more money. For those of us consuming the stuff, it can mean an unnatural influence on our own hormonal balance. In a similar vein, xenoestrogens, artificial compounds found to imitate estrogen, are frequently found in industrial compounds. For example, phthalates and BPAs, both widespread in plastics that we use everyday, contain xenoestrogens. Like the added hormones in meats, these affect our natural hormone levels. My diet sucks… what can I do?

Physical Ailments Causes Low-T

As mentioned earlier, some physical ailments can be the cause of low-T. Stress causes low testosterone for many. On a more serious note, an injury to the testicles, testicular cancer or treatment for such, liver or kidney diseases, obesity or HIV/AIDS can all be the reason behind low testosterone. For this reason, it’s a good idea to get a professional check your levels. Normal levels are roughly 300-800 nanograms per deciliter. If you’re below this range, then there’s a good chance it’s your diet. But there’s also a slight chance it’s something else physical that should be treated.

October 17, 2018 0 comment

Diet Weight Loss Alternatives

The Criminalization of Salt and the Hypertension Myth

written by Rocco Castellano

For over 25 years I’ve been telling people that I have consulted or trained, that salt, like sugar is a vital part of our well being. Still… people ask the dumbest questions.

Back in the ’70’s, I know most of you reading this don’t remember the bell bottom days… but that’s when many of the food myths began including the criminalization of salt as well as the hypertension myth and forty something years later people are just starting to realized they’ve been lied to.

To be completely transparent much of the research that was coming out was provided by a bunch of money grabbing assholes that didn’t care about your health, just your cash. The Department of Agriculture isn’t that bright either as they consistently call for salt restriction along with the hypertension myth and have always considered salt public enemy #1, even before sugar, fats and alcohol. Aren’t these people supposed to be intelligent? Or at least a little bit smarter than the average person? Maybe not, after all they are human. I think.

Don’t Blame the Salt

What always got me was that agencies like the CDC or Center for Disease Control branded salt a killer with a statement regarding, and I’m paraphrasing here, “reducing salt is as critical to your health as quitting smoking cigarettes” which also is associated to the hypertension myth still being followed these days. And what the F*ck? Are you kidding me? I’m sure there’s too much fluoride in the water down in Atlanta, GA because comparing salt, something your body really needs for survival to a known carcinogen is absolutely ridiculous and warrants a slap in the head at the very least

There is no scientific evidence whatsoever that salt causes any of the problems that have been touted for years, let alone the hypertension myth. No, salt does not and will not cause hypertension long term. Still no, salt does not cause high blood pressure. And no, salt does not cause strokes. What it does do my little grasshoppers is cause temporary water retention that temporarily raises blood pressure until your kidneys get rid of the salt and the water. The important part of that whole statement is temporary… and for all you illiterate f*cks out there, temporary means, short term. This raise in blood pressure will not kill you.

There is more and more research coming out over the past 5 years that is literally turning the tables on all the idiocy being purported by the Department of Agriculture and CDC recommendations. Most of it is saying the the recommendation by these two agencies can actually be harmful to your health. That eating the restrictive amounts of salt can cause more damage than good and may even cause premature death. Again, I just need to say WTF?

Not Intended for Hypertension

So where and when did all this bullsh*t start? Remember I eluded to the 1970’s earlier in the article, well, like I said it was all a money grab. In 1972 the National Institutes for Health (a very serious sounding name) put together a program called the National High Blood Pressure Education Program to combat hypertension. This program is what created the criminalization of salt and the hypertension myth. What’s so funny is that there was no evidence at the time that remotely pointed to salt as having any part in hypertension… but still they plugged on.

With programs such as the National High Blood Pressure Education Program, you need to have recommendations for the masses, and something for the brainiacs we call doctors to recommend. The best they could come up with at the time was “restrict your salt intake”. Not, lose weight you fat f*ck. Still not, stay away from hydrogenated fats. And not, stop sucking down pop tarts like it’s your job. Nope, go on a low salt diet. Funny thing about stupidity, it comes back to bite you in the ass every time.

Part of the research that caused all this salt drama where two studies. One, studied populations that didn’t eat salt and had no hypertension, another thing this population didn’t eat was sugar, alcohol, and had a high fish intake. So obviously salt was the problem. Then these f*cking rocket scientists looked at a study that showed rats with salt sensitivity had developed hypertension… and the obvious conclusion was that salt caused the salt sensitivity and hypertension. Damned lies and statistics… again, WTF?

Setting Things Straight

The best that the USDA, The NIH, DOA and any other agency with initials can offer up as evidence that an “eat less salt” diet is healthy, is something called the DASH-Sodium Study which concluded that eating less salt “could” modestly lower blood pressure, not saying anything about hypertension, preventing heart disease or living a longer life. This type of sh*t is like arresting someone for murder because they thought about buying a gun. You know someone might die because he was thinking about buying a gun… are you insane. Stop. Unless someone buys the gun, and kills someone… that is the only evidence that that gun will kill someone.

The same thing goes for salt. Look at the “real” studies that try very hard to prove the eat less salt scenario and it always comes back to “nothing”. Not even a hint that a lower salt intake will reduce hypertension, prevent heart attacks or reduce blood pressure. It’s just not true and anyone saying something to the contrary is just plain wrong. Checkout the truth about your natural diet, GMO’s and man made food.

October 16, 2018 1 comment

Men's Fitness

Here’s a Workout to Keep you Fit While You Travel

written by Rocco Castellano

Part of what I do as fitness expert and business owner, is travel. That means I have to work out in different gyms, fitness facilities and sometimes in my hotel room. Usually I will book a room at a hotel that has a gym, but many times the gym they show on their webpage looks nothing like what I see when I walk in. When you walk in on 300 square feet of stuff shoved into a room half that size, broken cables, missing dumbbells and every piece of equipment being used, it’s not a great environment to get a good workout in. How can you workout to keep you fit while you travel then?

Gym or Bar?

Most of us (and it’s crossed my mind many a time) would say, “Screw it, where’s the bar?”

As a matter of fact, screw this column, I’m going to the bar. What happen to the workout to keep you fit while you travel guide?

OK, I’m just playing with you. Truth be told though, that is what many of us, including me, would say. Then our heads see a fat, sloth-like individual in the mirror, and it doesn’t look pretty.

It’s annoying to have to deal with cramped settings, people sweating on you and the equipment and not having the tools to get the job done. Can you have some cheese with the whine? Well, yes. Yes you can. I know there are some workout Nazis out there saying, “Rocco I worked out in the snow, barefoot, uphill both ways… ” and to you, I say, “I don’t give a shit.”

There’s a mental state I like to be in when I go work out. Some fat woman breathing hard and sweating next to me doesn’t bring me to workout bliss, even if I have Metallica blasting my eardrums out and I’m wearing a terrycloth sweat suit. So I often opt to pass the bar, note whether they carry Maker’s Mark, and go back up to my room or the pool for a workout.

I know many a workout freak who has brought 45 pound dumbbells in their suitcase. That’s not me, especially with the airlines charging you by the pound these days. I just found out a good solution for an effective workout to keep you fit while you travel.

The DIY Way

Instead, I use Hefty garbage bags (and no I don’t get a product placement endorsement for saying “Hefty bags.” They just seem to be the only ones that don’t break or get holes in them while traveling).

So, before your next trip go to the grocery store and get yourself some Hefty Bags. I prefer the “Garden and Leaf” bags myself but get anything you like – it’s your grocery trip.

Now, when I get to the hotel and I experience all the stuff I talked about in the beginning of this column, I go up to my room and see how much room I have to work out. Most of the time, 10 square feet is all you’d need. For the not so mathematically inclined, that covers about a 2-foot-by-5-foot space. Thank goodness for my public school education.

Now, there’s a little more math, and don’t blow a gasket, saying, “Rocco I thought we were reading about working out not learning math… I only have so many brain cells left!”

Adding Weights

Don’t worry, little grasshopper, I’m doing the math for you so those very limited brain cells don’t get used up. Back to the math. Every gallon of water equals 8 pounds. So 3 gallons, equals… there you go, 24 pounds. Damn, you’re smart. Five gallons is 40 pounds… you see where I’m going with this.

I fill two Hefty bags with about 4-5 gallons of water and have all the weight I need to get in a good workout. Now, half this workout to keep you fit as you travel is comprised of bodyweight exercises and the rest are weighted exercises.

Just a note for my idiot travelers if you want to workout to keep you fit while you travel, don’t fill the bags and put them in the suitcase, you may have a damp experience at the baggage carousel.

I start off by doing two minutes of jumping jacks (still the best full body exercise) as a warm up to get the juices flowing. I then do two minutes of bodyweight squats, to get more juices flowing. You’re going to hate this part, but remember in second grade, when the gym teacher made you do arm circles? Well, arm circles are the easiest, most basic, most painful exercise. They will make you feel like the biggest pansy this side of the Ohio River. I do two minutes total: 60 seconds (that’s 1 minute… for the slow folks) keeping the arms perfectly straight, circling forward, and then another 60 seconds circling backward.

Next, another set of jumping jacks for 2 minutes.

Now that you’re all warmed up, here’s the actual workout to keep you fit while you travel:

1. Legs first. Grab the bags, hold one in each hand and wrap the non-filled tops around your wrists so that you can only see the water-filled part. You will do this for almost every exercise. Hold the bags out to the sides and, you guessed it, squat for two minutes.

2. Now that your lungs have burst through your chest, do a set of lunges, 60 seconds each leg. Do not alternate legs; work the same leg for 60 seconds.

3. Two minutes of mountain climbers

4. Two minutes of jumping jacks

5. As many pushups as you can do

6. Two sets of 20 bent-over rows (using a Hefty bag)

7. Two sets of upright rows (using a Hefty bag)

8. Two sets of tricep presses (using Hefty Bag)

9. Two sets of bicep curls

10. Finish off with two minutes of jumping jacks, two minutes of mountain climbers and a set of criss-cross crunches

There you have it my little Traveling Wilbury workout to keep you fit while you travel without any dilemma.

October 15, 2018 0 comment

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