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Webmaster | 30. September 2008 @ 13:00

Some people used the term “weight loss” while others call it “fat loss” whilst many use the terms weight loss and fat loss interchangeably. Do they mean the same thing? To many people, they do mean the same thing. But the terms may be entirely different in meaning. You must know the difference if you want to lose weight or lose fat effectively and healthily.

When you step onto your bathroom scale every morning, what you will be reading from the scale is weight loss and not fat loss. Bath room scales are never accurate in determining fat loss.

Why? Because it measures your overall weight and not your body fat per se. If you weigh yourself in the morning before breakfast after your bowel movement, you will probably get your lowest reading of the day because your body is dehydrated through hours of non fluid replenishment when you were sleeping and after emptying your bowels, more water and wastes are flushed away so much so that you are you are lighter. After a night of sleep and not eating anything, your carbohydrate store is running low and therefore you are even lighter without the stored carbohydrate known as glycogen. What happened then? You just loss weight not loss fat! Your body fat is still there while the weight of other substances such as glycogen, wastes, water etc are depleted.

Now go weigh yourself again after dinner when you are fully replenished through meals and consumption of water and it may surprised you that you may probably weigh 2kg or more heavier and that is at least 4.4 pounds! You just gained weight and may even gained fat! Now you can see that it is such a misnomer when people think weight loss and fat loss are the same thing.

Why must you know the difference? Because for most of us, especially those who are on the fat side want to lose fat and not necessarily want to lose weight. Getting the drift?

Now for the more important part. Mere weight loss may cause you to lose muscle and in turn, make you gain body fat later. Yes, it is ironical. That is because the more muscle mass you have, the more you burn fat efficiently because muscle is an active tissue and it requires calories to function. Body fat just sit there doing nothing and thus do not burn calories on its own. So the less muscle mass you have, the less calories your body will burn. The fewer calories your body burn, the more calories ended up being stored as body fat! Therefore it is important to lose fat but not merely lose weight which may include the loss of muscle tissues.

How is it that a person may lose muscle on a weight loss program? Well for starters, we commonly hear about people going on this diet and that diet. Most diets demand a severe restriction of food or calorie intake. Your body will then signal to your mind that you are in a starvation mode and the body is designed to store fat for the impending famine and will use up your muscle for energy in your daily activities.

Some diets advocate a severe cut in carbohydrate. Carbohydrate is your body's first source of energy. When your body is depleted of carbohydrate, it turns to your protein (muscles) and body fat indiscriminately for energy. Now to make matters worse, because of the restricted carbohydrate consumed, there will be fewer carbohydrate calories to be used as energy calories and that again will signal the onset of starvation mode again. The vicious cycle of your body cannibalizing its own muscle is set in motion again. The same applies to people on slimming pills or salon fat loss programs.

So some people say ok, Chris, I see your point, so I will just do plenty of cardio exercises to lose weight. Another grave mistake. Have you ever wondered why marathon runners, those who run many kilometers often and are doing cardio exercises almost everyday are so skinny with no muscle tone? Because your body is a wonderful machine. It is designed to adapt. When you run or skip or swim long enough, it will say, look, I better get lighter so that I can take the stress better and improve the endurance. Guess what? Your muscles are heavier than fats and what will your body shed more when it wants to get lighter? Muscle or fat? Your body will shed both but more muscles than fats.

Anyway, why would you want to lose weight only to become a smaller you with the same body shape without any muscle tone? Why would you want to be on a weight loss program that eats your muscles and lower your fat burning rate so much so that when you are off the program, the fats come piling back on again?

Therefore, while you are on a lose weight program, you must also be on a build muscle program. That will mean a combination of correct dietary habit, cardio exercises and weightlifting exercises to maintain muscle preservation and a fat loss result.

From now on tell people you are on a fat loss program and not a weight loss program. That you are on a correct eating habit instead of just simply dieting.

With the distinction clearly in mind, you will then know how to lose fat effectively, preserve and grow your muscles and at the same time losing weight on your bathroom scale. That would be an ideal way to achieve your weight loss objective because you will lose body fat instead of muscle and mere body wastes.

About The Author: Chris Chew is a fitness personal trainer of actors, male pageant winners and fashion models. Check him out at http://www.sgfitness.com and http://www.sgfitnessonline.com.

HT~ Weight Loss :: Comments (0) :: Link
Webmaster | 29. September 2008 @ 13:00

Graves Disease is the main cause of hyperthyroidism and is caused by a defect in the immune system. Autoimmune disease may be understood as a process by which the body sees some part of itself as being foreign and reacts to it much the same way that it would with any bacteria or virus. In the case of Graves' disease, the body sees the thyroid gland as the foreign object and produces antibodies that attack the thyroid gland.

This causes the thyroid gland to produce a greater than normal amount of the hormone called thyroxine. When you have excess thyroxine in your body, your metabolic rate can increase by 60 percent to 100 percent because thyroxine controls the metabolism of the cells. A higher metabolism can lead to a number of health problems, such as an irregular heartbeat or anxiety.

Signs and symptoms of Graves' disease and hyperthyroidism may include:

Sensitivity to heat, Weight loss, despite normal food intake, Brittle hair, Light menstrual periods, Frequent bowel movements, Restlessness, Muscle weakness, Tremors, Enlarged thyroid gland, Increased sweating, Blurred or double vision, Nervousness & irritability, Eye complaints, such as redness and swelling, Restless sleep, Erratic behaviour, Increased appetite, Distracted attention span, Fatigue, Weight Loss, Tachycardia (rapid heart beat), and Changes in libido (sex drive)

Graves Disease occurs mainly in middle aged women but can also occur in children and the elderly. Often, there is a genetic predisposition to autoimmune disorders but often the cause remains unknown. Of research importance, the Graves' gene in DNA has not yet been identified.

Graves' ophthalmopathy may cause these mild signs and symptoms: Excess tearing and sensation of grit or sand in either or both eyes, reddened or inflamed eyes, widening of the space between your eyelids, swelling of the lids and tissues around the eyes, and light sensitivity

Less often, Graves' ophthalmopathy can produce these signs and symptoms: Ulcers on the cornea, double vision, limited eye movements, and blurred or reduced vision.

Graves Disease is incurable but not life threatening and is completely treatable.

There are three standard ways of treating Graves' disease.

1. Anti-thyroid drugs which inhibit production or conversion of the active thyroid hormone; Most individuals do well on these medications and can continue them long term if they so choose. The most common side effect is a rash, which will require that the medication be stopped if it is severe.

2. Radioactive iodine which destroys part or all of the thyroid gland and renders it incapable of overproducing thyroid hormone. The treatment consists simply of swallowing a pill that contains radioactive iodine. Usually the treatment is entirely painless, though an occasional patient will notice mild soreness over the thyroid gland for a few days after the treatment.; or

3. Subtotal thyroidectomy, in which a surgeon removes most of the thyroid gland and renders it incapable of overproducing thyroid hormone. Surgery may be the best option in certain situations, such as patients with large multinodular goiters where the thyroid gland is interfering with swallowing

The more serious complications of prolonged, untreated, or improperly treated Graves' disease include weakened heart muscle leading to heart failure; osteoporosis, or possible severe emotional disorders.

Copyright 2006 Anne Wolski

About The Author: Anne Wolski has worked within the health and welfare industry for over thirty years and has a passion for health and social issues. She is one of the directors of http://www.magnetic-health-online.com and also http://www.pharmacybyweb.com.

HT~ Graves Disease :: Comments (0) :: Link
Webmaster | 28. September 2008 @ 13:00

Yeast infection treatments can be administered at home with prescription medication or potentially after recommendations from people who have experienced it. Treatment can take effect within a week. If your infection is not too severe, you can continue with your home treatment, but if you are experiencing heavy infections, it is important to consult your doctor. There might be some symptoms that means your particular infection is not appropriate for self-treatment or medication.

You can buy yeast infection treatments over the counter (OTC) in drugstores without a prescription from the doctor. Some examples of common treatments are: Miconazole, Tioconazole, Butoconazole and Clotrimazole.

These medications are known as the azole treatments, which block the production of ergosterol. Ergosterol is present in yeast cell walls. In the absence of ergosterol, the yeast cell wall deteriorates and the yeast cell dies. Azole treatments are proven safe to use and are known to effectively fight probable symptoms of yeast infection.

Nystatin and amphotericin B. are good treatments, which can be found in Polyene antifungals. Nystatin is known to be effective for superficial candidal infections and also for thrush while amphotericin B is reserved for more serious cases of fungal infection. These works by attacking ergosterol in the yeast cell wall.

These treatments are applied by topically over a period of 1-7 days, but always read the labels carefully for the correct application procedure. You should watch carefully in case irritation occurs. If it does, you should discontinue using the medication immediately. Pregnant women are not advised to use these medications without prescription from their doctors.

Other medical treatments include pills, creams, troches, lotions and vaginal depositories. To know the right and safe option, you should always seek the advice of your doctor.

OTC products are useful in treating vaginal yeast infections. They tend to be made up of four active ingredients that stop the spread of yeast infection. These drugs are part of the anti-fungal family, which works actively to stop and break down the cell wall of the Candida and bacteria. OTC treatments have been approved by the FDA to effectively stop forms of yeast infection, however, it is useful to be aware that antibiotics may disrupt the balance of healthy bacteria present in the vagina and intestine, which may lead to diarrhea, vaginitis and constipation.

It is important to carefully understand and take seriously yeast infection treatment. If it is your first time visiting your doctor regarding a yeast infection, you should be open and candid with the symptoms that you have as this will help the doctor determine if your infection is manageable or needs more serious treatments. When the doctor explains the effects and how the treatments can be handled properly, you should listen closely so that you can apply the treatment effectively. The use of vaginal suppositories and creams need the right dosage as if used incorrectly your infection may get worse.

About The Author: Kathryn Whittaker has an interest in Yeast Infection. To access more articles on Yeast Infection’s or for additional information and resources visit this Yeast Infection related website http://www.cureyeastinfections.info.

HT~ Yeast Infection :: Comments (0) :: Link
Webmaster | 27. September 2008 @ 13:00

A yeast infection is an infection caused by yeast of the species Candida. It is also referred to as candidiasis, which mostly infects women. It causes vaginal infections and some common mouth infections especially to people who have poor immune system and those who have been taking antibiotics.

A person becomes increasingly susceptible to yeast infection if they take large amount of antibiotics, have undergone organ transplants, has AIDS infection or artificial joints.

Candida albicans, along with the other forms of yeast, commonly grow in the vagina, mouth and rectum. A yeast infection occurs if a person’s immune system is unbalanced. This invites yeast like organisms to grow.

If you want to find out if you are affected with candidiasis, it is strongly advised that you see a doctor. Usually, a doctor or a clinician will take a sample of your oral plaque or vaginal discharge and examine the material under a microscope. Once examined, the doctor will be able to identify whether signs of infection are present and the current stage in the life cycle of the yeast infection.

It has been found yeast infections affects three out of four women. In the United States, nearly 50% of college women have been diagnosed with yeast infection at the early age of 25 and almost 5% of those diagnosed go on to develop chronic yeast infections. Candidiasis can be easily treated but you should know and understand how it can be prevented so it will not lead to serious infections.

During pregnancy, a woman has increased levels of estrogen which causes the increased production of glycogen in the vagina. At this time, increased yeast growth is often observed. If a pregnant woman is observed to have signs of candidiasis, she may pass the infection to her newborn baby in the form of thrush. This can be seen as white patches present in the baby’s mouth at birth.

So if you are pregnant and you have signs of yeast infection, you should see your doctor for the appropriate treatment.

About The Author: Kathryn Whittaker has an interest in Yeast Infection. To access more articles on Yeast Infection’s or for additional information and resources visit this Yeast Infection related website http://www.cureyeastinfections.info.

HT~ Yeast Infection :: Comments (0) :: Link
Webmaster | 26. September 2008 @ 13:00

The spine has many vertabrae and spondylolisthesis is a degeneration of a articulating (exterior) part of the vertabrae that reduces its integrity, strength, support and flexibility. The articulating part that is affected is in the rear of the vertabrae and tends to be located in L5 or L4 of the lumbar (lower back). It can range from a rating of 1-5, 5 being the most severe and 1 the least.

Spondylolisthesis affects athletes in sports that require a wide range of movement and flexability. Adolescents may have this condition and not exhibit any symptoms. Whether the condition is a rating of 1 or 5, the patient may exhibit extreme discomfort, lack of mobility, even loss of sensation in an extremity (usually the left leg).

In cases of high levels of discomfort spinal fusion is the best course of treatment. Usually the lower vertebrae is fused to the affected vertabrae (ie. L4 and L5 are the most common to be fused) and held in place with titanium screws and either rods or a plate. The surgery can take 4 hours and is a very painful experience. The spinal fusion can take 6-12 months for recovery. The pain associated with the 1st month of recovery is quite extreme and will require mobility assistance, physical therapy and the use of a walker. It is important to note that no surgical procedure is 100% successful in releaving all of the patients symptoms. This fusion procedure is documented to have an 80% success rate in alleviating all of the patients complaints and symptoms. At these levels most patients and their doctors concur that spinal fusion is the best option and the prognosis is relatively good. If you are considering a spinal fusion or have Spondylolisthesis seek the advice of a orthopedic surgeon.

Spondylolisthesis can cause great discomfort and tends to be brought on by physical accidents - falls, automotive accidents, etc... It can be a preexisting condition but is usually worsened due to the physical accident. Spinal fusion, therapy, and special exercises along with changes in routine can help to alleviate this condition. Spondylolisthesis can be cured and/or treated - early treatment is the key as it can lead to bone degeneration and loss of sensation when left untreated.

About The Author: David Maillie is a chemist with over 12 years experience in biochemical research and clynical analysis. He is an alumni of Cornell University and specializes in biochemical synthesis for public, private, and governmental interests. He can be reached at M.D. Wholesale: http://www.bestskinpeel.com, http://www.bestdomainsyahoo.com and http://www.mdwholesale.com.

HT~ Optimum Health :: Comments (0) :: Link
Webmaster | 25. September 2008 @ 13:00

Incontinence refers to the inability of a person to control excretory functions such as urination or defecation. Urinary Incontinence (UI) is the state when unwanted loss of urine takes place in a person. It effects more than 15 million Americans. Women constitute two third of the percentage affected with incontinence. About $28 billion is spent every year in providing care for urinary incontinence afflicted people.

Incontinence is among the major reasons why aging parents are pushed into old age homes or nursing homes. It is one of the most distressing and embarrassing problems that a person suffers from. It can cause isolation and depression in a person. It even puts a burden on the whole family.

Incontinence can cause great embarrassment to a person. Leakage of urine and frequent visits to the bathroom makes a person feel like an outcast. They become self-conscious socially and avoid the public places to avert embarrassment. Incontinent plastic pants really help them to fight that feeling of embarrassment. Vinyl plastic pants are among the best buys for incontinence sufferers.

Vinyl Plastic Pants

These plastic pants are leak proof and are made to fit and cover an adults diaper cloth. This provides double protection against urinary leakage and is highly recommended for night use. These plastic pants are very good for side sleeping as it prevents leaks at waist and legs. These plastic pants are made up of fully heat welded side seams.

Plastic Pants Flannel Lined Pull-On or Snap-On

These plastic pants are made up of leak proof designs. These are delicately crafted with enhanced appearance of lined vinyl plastic pants. These incontinence plastic pants are made for a comfortable fitting, and a wide crotch area. This is best for accommodating insert pads, cloth diapers and underwear. These are also among the best buys for trouble-free nights.

Plastic Pants Pull-On High Back

These plastic pants are best at eliminating the sound of urination. These are soft, quiet and waterproof. These add extra wetness protection with its high cut waist. A person won't feel wetness at the waist.

These plastic pants are rustle-free and soft. They have an extra 3 inch higher waistline, which provides the incontinence sufferer that extra protection than the regular plastic pants. These plastic pants are excellent leak proof pants. These can be tucked over your cloth diapers. This prevents a person from night time bedwetting embarrassment. It provides clean hygiene and can be used during the daytime too.

Plastic Boxer Shorts

These plastic pants provide great comfort in warm weather. These pants allow circulation of air and help the person to stay dry. These pants can be worn over adult cloth diapers. These pants eliminate the problem of tube kinking when used with a catheter and urine leg bag.

Pull-On Vinyl Plastic Pants

These plastic pants are among the best buy when a person suffering from incontinence is looking for plastic pants. These pants provide the person with softest plastic and a non-wicking waistband along with enclosed leg bands. This provides ultimate comfort and silence, two very important elements. These plastic pants are made with concealed elastic leg bands and waist bands and offers a wide crotch area and forward facing leg openings. Pull-On Vinyl Plastic Pants offer comfort and quality fitting.

Incontinence plastic pants can help you live a normal life as they allow you to go about your daily routine without anyone knowing you suffer with incontinence.

About The Author: Michael Jason writes articles on a number of different topics. For more information on Incontinence please visit http://www.incontinence-guide.org/plastic-pants.html and for additional Incontinence articles please visit the following article page http://www.incontinence-guide.org/incontinence-articles/.

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Webmaster | 24. September 2008 @ 13:00

Is the snack food industry really our children’s secret adversary or are we just happy with the easy life. 9 times out of 10, what do we bribe our children with when they misbehave? What do we sometimes carry around with us to keep them quiet in public places? What do we promise them for good behaviour? Drugs, or as they are better known, sugary salty fatty snacks.

This may come as a shocking description of things like chocolate, crisps, milkshakes, fizzy drinks etc, but my aim isn’t to shock, rather inform people of what these things really are. Cigarette packets have clear warnings about their effects, as should most of the junk food and snacks that are consumed in this country at obscene rates a year. Not everyone can be versed in the intricacies of nutritional therapy, but is it asking too much to exercise caution and read the labels on the products we buy to feed ourselves and our children? The Concise Oxford Dictionary’s definition of Junk is “discarded articles, rubbish, anything regarded as little value, a slang term for narcotic drugs” a fitting description of the highly addictive, poisonous substances they are, why should we feed our children and ourselves these things.

Now lets see the effects of just 10 of the hundreds of additives that are in ourselves and our children’s snack foods, so you are better informed the next time you go to increase the profit margins of companies whose only concern is money and power, and never consider the sometimes irreversible damage they are doing to ourselves and our children. If it’s a suspected carcinogenic, it means there are definitely studies out there which confirm these suspicions and if it’s banned in baby food, it doesn’t make it safe for you.

Aspartame – This sugar substitute is 200 times sweeter than sugar, banned in babies food, it enhances the stimulatory effect of flavourings such as Monosodium Glutamate, adversely effects nervous system and is a suspected carcinogenic (cancer causing agent).

Xylitol - A sugar substitute (bulk sweetener) found in some chewing gums. It is toxic to the brain, liver, and urinary passages in high doses and can cause diarrhoea.

Monosodium Glutamate – This is an all purpose seasoning used to enhance the flavours of food – it is a well known neurotoxin (toxin affecting the brain) found in crisps, seasonings and many take away foods.

E100 Curcumin – A food colouring for creamy yellow colouring - Used in sweets, fish fingers and yoghurts and linked to possible gene damage.

E110 Sunset Yellow – A yellow food colouring - Used in jams, cakes, ice-creams and yoghurts to name a few and is a suspected carcinogen that can induce an allergy to sunlight, which would be detrimental to melanin dominant individuals who need sunlight.

E133 Brilliant Blue – A blue food colouring - Used in fruit and apple & black Current Drinks, can cause allergic reactions

E154 Kipper Brown – A brown food colouring - Used in sweets and sausages, now a branded carcinogen which has been banned in several countries. (Remember, shops stock food from many foreign countries)

E466 Carboxymethyl cellulose sodium salt – Used in orange and lemon drinks, ice cream and dessert toppings to name a few. Another suspected carcinogen which can cause stomach bloating and gas.

Extract of Quillaia – Used in fizzy drinking to help them froth up and can cause intestinal damage.

E422 Glycerol – Used as a sweetener in many sweets and chewing gum, can cause many side effects including nausea, headache, thirst and bowel disturbances.

What does all this mean for ourselves and our children? It means that from a young age, our mentality, fertility, hormone levels, concentration levels, behaviour, emotions, major organs of elimination, brain activity, ability to learn and ability to live holistically are all shot to pieces by mutated, irradiated, heavily denatured foods and snack food products, all in the name of self gratification and money.

If you think these drug foods don’t affect you think again, all of the following can be attributed to their consumption: irritability, depression, dental problems, dehydration, mucus, frequent colds, hyperactivity, Chrones disease, cravings, diabetes, high blood pressures, kidney and liver problems, constipation, diarrhoea, skin eruptions, foul smelling faeces and urine, thrush, tiredness and even harsh foot and body odour to name a few. Don’t our children deserve better than this? Are we going to be responsible for their heath problems later in life? Shouldn’t we try and give them the best chance possible to be healthy and holistic in this polluted world?

Our sickness is big business, so we can’t expect to get much help on our quest for health. Chemical producers sell their chemicals to food companies who produce junk food. Food companies sell their products to consumers and in the process, advertising, marketing and packaging companies all get rich. Even dentist benefit from half the population having decayed teeth, plaque build up and gum disease. This is not conspiracy theory or an exaggeration of our situation; these companies have absolutely no regard for your health.

For the most part, chemicals approved for use in our foods by the Food & Drug Administration have never really had their effects tested on humans, some countries even ban some of them. Scientist know the detrimental effects of the pesticides, fertilisers, preservatives and additives which are in our food, but once the foods have been irradiated (exposed to large amounts of radiation to kill germs and bacteria) and refined, they produce new mutant chemicals which all combine together and they have no real idea of the effects of these new substances.

Holistically, we now probably don’t know what certain foods taste like in their natural state. A banana milkshake, for example, used to consist of milk, bananas and sugar blended together. Now there are over 10 different ingredients in them, most of which are chemical additives. I wouldn’t advise drinking dairy milk and sugar ordinarily, but the original recipe is miles better than the artificial soup they have now. It is important that our children appreciate the natural tastes of fruits and vegetables, not just seasoning. The younger the child, the easier it is to feed them holistically, because for the most part they don’t know the difference between mashed carrots, brown rice and broccoli with or without seasoning, get them used to that, don’t get them hooked on addictive foods and an early age. Even older children can be persuaded. Be the example and show them the benefits. It really works, you can improve their diets, take it step by step, slowly replace foods if it makes it easier, find out which ones they like and let your children help you.

Try some of these simple alternatives, to make steps towards better health, especially for our children:

Before you feed them, are they just thirsty? Get your children drink plain water – hunger pangs can sometimes result from dehydration. So instead of them eating sweets or junk which will further rob their bodies of water and nutrients, let them drink water. Water will also increase their concentration and help their digestive system.

At their main meals, try to balance proteins with carbohydrates, not enough proteins may make them crave carbohydrates. Include a fibre as often as possible, as it is filling to them so they want need to snack as much.

Instead of fizzy or cordials - Honey water – 1 tbsp of honey to a glass of warm water, stir until dissolved then cool. Add lemon, ginger or stevia (herb) if required).

Ice Tea – Use 4 of your favourite herbal tea bags and a handful of raisins and stew in 1 litre of boiling water for 20 minutes then leave to cool. Add lemon or honey if required.

Instead of regular crisps : gluten free crisps, nuts & seeds (sources of minerals) and rice, oat and corn cakes (good sources of fibre). All can be eaten with humus.

Replace sweets with fresh fruit, if you buy dried, soak them first and only eat a few, they are also quite high in sugar.

Banana Milkshake – Blend 200mls of rice, oat or almond milk, 1 ripe banana, 1 tablespoon of honey, a bit of nutmeg and a few drops of vanilla essence, for 90 seconds. Lovely.

About The Author: Leah Salmon of Davidel has practiced and studied nutritional therapy and herbal medicine for over 8 years. She writes articles for various magazines and ezines and also teaches on natural healthcare for the family. for more information on natural healthcare visit www.davidel.com.

info@davidel.com

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Webmaster | 23. September 2008 @ 13:00

Have you ever imagined how visualization can play an important part in gaining weight and maintaining a healthy lifestyle? Gaining muscle can be difficult for many people who don't use their minds to help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by "day dreaming", you can significantly improve your chances in achieving your goals.

Visualization is a great weight gain tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image.

This means that if you program your subconscious with a mental image of yourself as a more muscular person, through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images, it will start to work in assisting you to gain muscle. I can't stress enough how important it is for you to believe in your visualization goals.

You have to let go of your past failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits.

Programming your mind into believing that you can gain weight, and to visualize yourself with your perfect proportions is of the greatest importance.

Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your body as being out of shape all the time, then the subconscious mind will find ways to make it so.

The sub-conscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body.

Try to visualize your body as lean and as muscular as you would like, and your mind will work on that image. The mind can be a great partner in gaining muscle.

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one's inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep.

Perform two sessions, one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn't time consuming especially when taking in the benefits received.

When you begin your relaxation sessions, make sure you won't be disturbed - lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds, complete five cycles and after each cycle you will be feeling more and more relaxed.

Having reaching this calm relaxed state, start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Picture yourself ten weeks from now on the beach, walking briskly and confidently to your favourite spot, your breathing is normal and relaxed. You smile to yourself; you could keep walking like this for miles without feeling fatigued.

You lay your towel out and begin to take your clothes off revealing a muscular, toned, well conditioned body. You have just bought a brand new swimming suit which just weeks before would have been lying in your closet waiting to be used.

Glancing around you notice the beach is busy, you catch the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant - in the present, not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends.

Try and hear people complimenting you about your new muscular body, and watch their admiring glances. Make the mental image as real as possible.

* Remember set a goal for your ideal weight.

* You must want to gain weight.

* Visualize yourself at your ideal weight.

* Use positive images at every opportunity.

Now that you are armed with this information practice these sessions on a daily basis and over a period of ten weeks you'll be on your way to become a happier, leaner and more muscular person.

About The Author: Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' muscle building e-course.

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Webmaster | 22. September 2008 @ 13:00

As humans, being liked, popular and sought after is a natural desire inherent in each of us. This is why deodorants, toothpastes, gym memberships and fancy cars sell at astronomical rates. This is also why mints are so popular and hardly a day goes by without someone at work, school or in public asking you “do you have some gum?” You already know what that person may be trying to curb or correct: Bad Breath. (It also relieves you this person didn’t offer you some!)

I wrote once in an article in my blog titled “You’ve lost the weight but how clean are you on the inside?” that exterior indications-though very convincing and at times correct-don’t necessary depict proper health, as disease may manifest itself in various ways. One strong indication of disease is always stench, as a result, if you suffer from bad breath or as is Medically diagnosed, halitosis, this is a sign that you need to make some drastic dietetic changes or undergo a cleanse to curb this unpleasant occurrence.

Using toothpastes (especially the controversial and hazardous fluorinated ones), mints and chewing-gums to curb bad breath, like any artificial drug for any disease, doesn’t cure this ailment but only masks its symptoms temporarily-only for it to come back in full force. This explains why we as humans become addicted to all sorts of unnatural and oft time hazardous substances ranging from pain killers to alcohol.

The necessary and very effective measures one should take in eliminating bad breath are the following (you can trust this author who even upon waking up doesn’t have the so-called ‘morning breath’, falsely and commonly accepted as being natural…nothing my friends could be further from the truth!)

1.Make a change in your diet; for as is known in every culture known to man; “You are what you eat!” Hippocrates- the Father of Medicine once said: “Let your foods be your medicine and your medicines your food”, well ‘what should I eat?’ the uninformed might ask: Plain and simple: alkaline forming/mucus binding foods also known as, you guessed it right (if you’ve read my other articles elsewhere) Fruits and Vegetables.

One common indication of disease besides stench is always mucus and this is introduced into the body by only one means, what you consume, therefore all measures should be taken to eat the foods that not only nourish you but have the added ability and benefit of being able to bind and eradicate the excessive mucus.

I am not trying to be a pro-vegan or vegetarian (heck I’ve smelled bad breath and strong body odor on the most blindly fanatical of both kinds of people before) but, from experiments and being a nature lover, all vegetarian animals-free of human captivity or at least allowed to eat their natural diets (for examples the grazing cattle who consume only grass) DO NOT have any bad breath.

For a good example of a suggested daily menu plan, look for my article on ‘How to get rid of Acne in 10 days’ on this site as space is a constricting factor at this time.

2.Practice basic natural oral hygiene. As I indicated in the core e-book of my site, practitioners of Yoga such as the hard-core ones in India, Africa and even here in the USA know of such ancient techniques of cleansing the body that-though not as necessary for the beginner-are very, very effective for eliminating bad breath.

Type “kunjar kriya” up in Google and read what this process is. Being an advanced technique that must be practiced under supervision, a simple and less repugnant (if you think) process will be:

-Brushing the teeth with a toothbrush and pure all natural un-iodized Sea-salt or using an African Chewing stick or even a firm toothbrush exclusively. I always get compliments on my dentition and smile and besides my mother’s genes (if I may be so vain) using one of these methods has proven to me to be the safer and more effective methods of dental hygiene as outlined in chapter 11 of the text mentioned elsewhere in this article.

-Massage the gums with your clean index fingers. This essential practice strengthens the gums and cleans out impurities from its pores.

-After this; join the index, middle and ring fingers and massage the back of the tongue thoroughly for the same purpose.

-When you are done with these two procedures, scrape the tongue thoroughly with a tongue scraper designed exclusively for this or a blunt bread-knife.

Intermittently, between all the steps above, you should rinse the mouth with warm saline water and ensure to gargle with this solution upon completion.

As you may have observed from the steps above (and in most of my articles) alleviating the symptom of a discomfort such as bad breath is mostly a two-part procedure: A drastic change in the diet (internal) and natural cleansing procedures/exercises (external). To complete the three limbs of Naturopathy, your positive and open-minded approach in reading this article takes care of the positive thinking aspect.

It never ceases to amaze me how the population so naively accepts mere fads, hyped products and so called drugs to eradicate the myriad of our modern day ailments, but take it from a guy who suffered (note the PAST tense) from asthma, acne, bad breath and depression for a long length of time, most if not all common diseases of this age can and will be things of the past if some basic all-natural methods such as the steps above for bad breath are applied.

About The Author: Foras Aje is the author of the e-book Fitness-Inside and out, a book on Naturopathy about Yoga, Calisthenics, Proper diet and mental attunements. For more information on health, fitness and Drugless Healing, visit http://www.bodyhealthsoul.com or read his blog at http://www.bodyhealthsoul.com/wp/index.php.

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Webmaster | 21. September 2008 @ 13:00

1) Eating very little or excessive protein.

Protein is the key nutrient in any bodybuilding diet plan. In order to build muscle one should consume at least 1 gram of protein per pound of lean bodyweight. Less protein can actually hinder one's progress significantly and result in frustration and lack of results. On the other hand excessive protein calories in a diet can be stored as body fat or in some cases used as energy. One gram per pound of lean bodyweight spread over 6 nutritious meals is a great starting point. If you want to build more muscle or you train harder OR you find that you are not recovering as fast you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams. Protein is the building block for muscle tissue and if you want to build mass OR get ripped you have to start eating more.

2) Eating the wrong types of carbs.

This is one of the most common nutritional mistakes i come across. I see people who want to ass muscle and they eat anything for carbs, from chocolate bars & dohnuts to rice & potatoes! Fact of the matter is, not all carbs are created equal and you will be what you eat, eventually! Most people tend to overeat simple carbs (sugars) which give them an almost immediate rise in energy but also an equally sudden slump. A proper bodybuilding diet, whether it's for mass gaining purposes or leaning out, should consist mostly of complex carbs. Complex carbs are digested slowly and released into the bloodstream steadily over a period of time. This provides a steady source of energy for muscles throughout the day. With complex carbs there are no highs and lows in energy as they stay steady throughout the day. Imagine your energy as a line in a graph. With complex carbs, your energy is a completely straight line, always staying high. With simple carbs, your energy line is like a few mountain peaks. It has a few extreme highs but it's followed by extreme lows as well! Carbs have a very significant effect on the way the body utilizes protein. Carbs have a "protein sparing" effect ie when you eat enough carbs, your body will use the protein you give it only for muscle repairing/building purposes. If you don't give your body enough carbs throughout the day, it will automatically break down protein to synthesize glycogen for energy. It's a process called glycogenesis and it will take place when your body is running low on carbs. If your body starts to break down proteins you will enter a catabolic state and your metabolism will slow down significantly. You will also lose muscle & strength.

3) Cheating too much with the wrong foods.

Cheating in any bodybuilding diet is an absolute must. Whether you are dieting for a contest or trying to gain muscle, you should set a specific day of the week where you will be able to have a cheat meal of your liking. The way you cheat depends 100% on how strict you are with your diet. Bodybuilders who are dieting for a contest are the most strict, limiting their cheat meals to once a week or once every two weeks. On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, maybe 2-3 times a week. It is important however to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3000 calories, what do you think will happen? Most likely, the extra calories from sugars & fat will be stored as body fat! The KEY to cheating is to do it with moderation. If you want to be a bodybuilder you should forget about eating anything you want. I don't care how fast your metabolism is! If you eat a ton of cheat meals, it will backfire on you and your progress will slow down.

4) Thinking supplements as the "holy grail".

Nutritional supplements are exactly what they describe! They are there to supplement your diet in case you cannot eat enough nutrients from solid natural foods. Nothing on earth can substitute the power and metabolic effects of natural foods. Supplements provide mostly conveniency when we don't have time to cook but they are in no way better than food. Do not look at supplements as the "solution" to your lack of progress. Yes, some of them do provide an extra boost in strength or fat loss BUT if you do not have a solid diet & training program as the foundation of your bodybuilding goals, supplements will do very little for you.

5) Not eating enough fats & fatty acids.

All fat is not created equal! Eating some fats can actually help you gain mass and keep your body healthy. Most people try to avoid fats like the plague but this approach can actually hinder their mass gaining or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, natural peanut butter & fish oils are all excellent sources of healthy fats. These not only support a healthy metabolism & hormone production but can provide healthy calories for your bulking up bodybuilding diet. Stay away from saturated fats & trans fatty acids at all costs! They will ruin your physique and cause havoc to your body & health.

6) Not having variety in your diet.

I asked a bodybuilder friend of mine recently how his diet was. His reply was typical: "You know, Kostas, chicken breasts, brown rice, steak, tuna, more rice, baked potatoes..the usual". Don't get me wrong, all of these foods are top of the line for your bodybuilding diets but you can add MORE! Eating the same thing day in day out is really boring. I have eaten so much canned tuna that i cannot even stand to look at it anymore! A bodybuilding diet is a HEALTHY diet first and foremost. Variety is very important - not only for health's sake but also for your mind's sake. Having variety will help you enjoy your nutritional program for years to come and you will also cheat less. There are so many bodybuilding recipe cookbooks out there that give you an immense amount of choices, ideas & healthy alternatives to the staples of chicken & rice. For an absolutely 100% free bodybuilding recipe e-book visit http://www.bodybuildingapplied.com/bodybuilding_recipes.asp

7) Failing to track calories on a daily basis.

Experts say to measure portions, measure plate fulls or just eat as much as you can (when bulking). I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, you need to accurately track calories. If you do not, you are setting yourself up for frustration. Knowing how many calories you are consuming on any given day can help you make necessary changes if you are not seeing the results you want. You can either keep a diary of your daily calories or you can add them up in excel. Counting calories can be a tedious process at first but you get used to it really fast. Eventually you'll be able to add everything up in your head automatically!

8) Overeating.

If you are trying to gain weight be careful not to fall pray to the "experts" who say that you have to eat everything in sight. Yes, you most definately have to eat a large number of calories & meals every day but that does not mean that you have to stuff yourself like there's no tomorrow! Overeating calories & especially sugars will only make you gain body fat. You can gain a tremendous amount of weight & mass even if you eat clean foods! The only thing you have to do is eat more of them!!

9) Making big changes all at once.

Changing your diet all of a sudden and following a Mr. Olympia's diet will not do you any good. You will end up gaining body fat or starving your muscles. If you want to change your diet, make sure you do so by either increasing or decreasing your calories over a period of time. Start by adding 100 calories every 3-5 days until you have reached the desired caloric intake. Once you reach the desired caloric level keep close track of your body weight & body fat percentage in order to assess whether the new changes in your diet are beneficial or not.

10) Not drinking enough water.

Water is probably one of the most important ingredients for life. Over 70% of our muscles consist of water. Water is needed for all metabolic processes, including protein synthesis. It helps get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. A good rule of thumb is to drink 10 cups of water per day, increasing it during the summer months and during hardcore training sessions. Even the slightest bit of dehydration can make you feel sluggish and hold you back during your training sessions. Never ignore water intake!!

Copyright 2006 Konstantinos Marangopoulos

About The Author: Konstantinos Marangopoulos is a certified personal trainer, natural bodybuilder and owner of one of the best bodybuilding websites & forums on the web, BodybuildingApplied.com. To get Kostas' free monthy bodybuilding diet & training secrets newsletter, please visit http://www.BodybuildingApplied.com.

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Webmaster | 19. September 2008 @ 13:00

You often hear the terms "asthma" and "allergies" lumped together. But do you know why?

Asthma is a chronic lung condition, characterized by difficulty in breathing due to extra sensitive or hyper-responsive airways. During an asthma attack, the airways become irritated and react by narrowing and constructing, causing increased resistance to airflow, and obstructing the flow of air to and from the lungs. Common early warning signs of asthma include fatigue, coughing (especially at night), wheezing, difficulty breathing, tightness in the chest, runny nose, and itchy throat.

Allergies, on the other hand, are immune system reactions to things that most people would experience as harmless. Certain foods, dust, pollen ... these are allergens that can trigger an allergy attack. When they're encountered, the body's immune system produces IgE antibodies to fight the allergen. These antibodies create the release of chemicals into the bloodstream, one of which (histamine) affects the eyes, nose, throat, lungs, and skin, causing the allergy's symptoms.

So now that we have a better picture of how these two health conditions function, the question becomes ... is there a relationship between allergies and asthma?

It's true that those with certain allergies (usually allergies that affect the nose and eyes, such as dust mites, animal dander, mold or pollen) are more likely to develop asthma than say ... those without allergies or those with allergies in other classifications, such as food allergies. But it's also true that many of those with allergies never develop asthma at all.

In addition, there are other factors that can contribute to a person's asthma. Unmonitored exercise, for example. Or other illnesses, such as colds or the flu.

Scientists aren't sure what lies at the root cause of asthma. Various studies are looking at a variety of factors, including air pollution, obesity, and as strange as it might sound, even the lack of exposure to viruses and bacteria in childhood (which may prevent the immune system from growing stronger).

What we do know is that exposure to indoor allergens, pollen, animal dander, grass ... in other words, allergy-related factors, are often found in asthmatics. Often, but not always. And it also appears that asthma tends to run in families. If both parents have asthma, there's actually a 40% probability their children will develop the disease as well.

Current research efforts have been exploring the influence of environmental factors, genetics (as mentioned above), and even stress on asthma. This creates the potential to dramatically reduce a person's asthma severity levels by altering his or her exposure to the aggravating factors. This can be particularly successful when the culprit is something that's relatively easy to control. Dust, for instance. Or something only encountered in a work environment. Or, though it's certainly much more difficult because of the emotional component, a family pet.

Unfortunately, the most common allergy that appears to have a direct influence on asthma is an allergy to dust mites. Eliminating these mites to the extent that it might make a difference in the severity of your asthma requires a major change in lifestyle and can often be quite expensive. That doesn't mean it can't be done, only that it's not as easy as simply staying indoors during the pollen season or switching to a less stressful job.

Of course, new treatments are coming along all the time, and considerable research is currently dedicated to finding ways to modify, abolish or diminish the affect allergies have on the body. It's believed that with the successful control of allergies can come the successful control of asthma, particularly in younger sufferers.

In the meantime, here's what we know ... asthma can be triggered by allergic reactions, but it can also be triggered by nonallergic reactions. Most asthma attacks result from exposure to allergens such as pollen, household dust, and mold. These attacks can be influenced by indoor or outdoor environments. Because a majority of asthma sufferers are affected by some form of allergies, it's worth the effor to work closely with your doctor to try to identify and control all potential allergens within your influence.

About The Author: David Silva is the webmaster of Asthma Insights, a website dedicated to the comprehensive exploration of asthma, its triggers, its symptoms and its management. Pick up a free copy of the special report, Understanding Asthma, when you sign up for their newsletter at http://asthmainsights.com.

dbsilva@asthmainsights.com

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Webmaster | 18. September 2008 @ 13:00

THE CAUSES OF EXCESSIVE WEIGHT

If you eat more nutrients containing energy than you need for your daily activities, for the internal processes of your body, and for the burning process that maintains the body temperature, the excessive nutrients can be transformed to fat and stored in the fat depots in your body. The causes of this occururing, and thus of overweight, are one or more of these factors:

1. Consuming too much fat: Fat is the most energy-rich nutrient, and over-consume will cause the eccessive fat consumed to be deposited in the body.

2. Consuming too much sugar, starch or other carbohydrates: Carbohydrats are also important energy sources. Over-consume of carbohydrates will cause the eccess to be converted to fat and stored in the body.

3 Consuming too much alchohol: Also this substance contains energy, and eccessive consume results in fat stored in your body.

4 Consuming too much of preprocessed products with added, and often hidden fat or sugar, like sweet beverages, cakes, ice-cream, fast food and snacks.

5. Eating too much alltogeather: Perhaps your food is not fat- or sugar-laden, but you simply eat too much alltogeather. Also protein will be converted to fat if it is overconsumed.

6. Irregular eating, like eating much at one time, little at another time, wait long between some meals, cunsuming huge doses of sugar at some times, no sugar at other times: If you eat irregularly, you can get an uncontrollable appetite, a swinging blood sugar level, and an abnormal physiology that makes you deposit fat in your body.

7. A still sitting life with little exercise so that you burn little fat and sugar.

8. Boredom in your daily life: If you do not have much hobbies, or leasure activities, or isolate yourself from other people, you may suffer form boredom, and eccessive eating may be your way of getting entertainment.

9. The body has some capacity of burning some extra amount of sugar or fat. This capacity may be decreased because of lack of vitamins and minerals, and because of an unsound diet.

10. An abnormal appetite that urges you to eat far more than you need: This abnormal appetite may originate from psychological causes, an onsound diet or lack of exercise.

AANALYZE YOUR OBESITY PROBLEMS

Before beginning your weight reduction program, go through every possible obesity causing factor listed above, to find out what factors contribute to your over-weight problem. Go down to details. For example: If you find you consume too much sugar, find out the exact food types contributing to your eccessive sugar consume. Write everything down.

MAKE A PLAN

With the performed analysis in hand, make a plan for your weigh reduction. Decide a goal for your weight. Decide one or more measures for each component contributing to your problem. Write down your plan.

HOW TO REDUCE WEIGHT

In order to successfully loose weight, you must attack every component you have found to be a causing factor of your obesity problem. Here are the concrete mesures you can use, and put into your plan:

1. Eat less fat

If you eat much fat, you must reduce the daily intake of fat, to do so:

* Choose fat poor fish, fat poor meat/beef, chicken, turkey, mushrooms and other food sources with law fat content as the main components for dishes.

* Cut away visible fat from meat or other food sources.

* Do not add much margarine, butter or oil to your food.

* When you fry something, try to use as little fatty smear in the pan as possible.

2. Eat less sugar

If you eat much sugar, reduce your daily inntake of free sugar, or bounded sugar as in flour, potatoes and the like:

* Do not add much sugar to your food.

* You may also need to consume less bread, potatoes, peas and beens, if you eat very much of it, but do not stop eating these kinds of food, since they contain valuable nutrients. However, use bread made of full corn.

3. Avoid eccessive alcohol consume

Alcohol contains energy, and will be transformed to fat, if you consume too much of it.

4. Avoid preprocessed food with added and often hidden fat or sugar

Some food contains a great amount of hidden fat or sugar, espesially fast food, snacks or preprocessed food.

* Therefore you should avoid eating much of products like: cakes, sweet drinks, snacks, choclate, icecream or fast-food.

* You should also buy all the food you use in a natural form, and make your dishes yourself. Then you achieve an absolute controle over the amount of fat and suger in your dishes.

5. Eat less alltogeather, but do not starve yourself

Having reduced the amount of sugar and fat from your diet, you may fall to the temptation of eating more than before, beacuse the new composition of your food does not satisfy your hunger. You should be aware of, and avoid this trap.

* When trying to loose weight, you should reduce the total amount of the food you eat.

* However, you should not starve yourself. To starve will only make you tired and sick, and then make you interrupt your efforts to get slim.

6. Eat regularly

Regular eating habits will give you a stable blood sugar level, help you control your appetite and normalize your fat burning physiology.

* You should eat three or four meals each day.

* Each meal should contain the same moderate amount of sugar and fat.

* Each meal should contain some protein sources like fish, meat, eggs, mushrooms or proteine-rich seeds, and in every means be as nutritionally complete as possible.

7. Increase your daily physical activity

Physical activity increases fat burning and will help you control your appetite.

* Do some daily exercises of a kind that increases energy consumption: Jogging, cycling, swimming, ball play, skiing, and so on.

* Do also som exercises to increase your muscular volume, since muscles will burn fat, for example weight lifting.

8. Find some new hobby or interest

If you find yourself some new hobby or leasure activity, you will avoid boredom and the temptation to over-eat because you are bored. Try also to do interesting activities together with other people. The new activities will also give you less time to only sit eating.

9. Eat healthy food to increase your fat burning capacity

It is not possible to loose weight without sticking to the above mentioned basic fat reduction principles, but you will also benefit from applying some measures that will increase your ability to passivly burn fat:

* Eat as natural food as possible, avoid food that has been heavily cooked, heavily fried or chemically processed. Natural food has its content of protein, vitamines minerals and anti-oxydants intact, and these are necessary for the fat burning abilities.

* Eat some raw fruit and vegatables to each meal, since these contain vitamins, minerals and anti-oxydants you need.

* You may benefit from supplements of vitamins, minerals, herbs, anti-oxydants, as these will make your body more capable of burning fat.

* The little fat you use in your diet, should come from sources like olive, peanuts, canola, fish, nuts, sun-flower, etc. Then you will get a good balance between mono-unsaturated fat (olive, canola, peanuts), poly-unsaturated fat of the omaga-3-type (fish) and poly-unsaturated fat of the omega-6-type (sunflower).

* Consume whole cereals or bread made from whole unrefined cereals.

* There are also natural products on the market you can use to increase your break down and burning of fat.

10. Bring your appetite under controle

Many of the measures allready listed, will also help you to controle your appetite. If this still is difficult, this problem may be attacked by specific means:

* You can use some medicines to reduce appetite for some time or to reduce the uptake of fat or carbohydrates in your inestines. There are both natural medicines based on herbs, vitamins and minerals and pharmachological products to achieve this.

* Daily meditation can help to relaxe your mind and gain controle.

* Psychological counseling may be necessary.

11. The ratio between fat and sugar in your diet

The total mount of fat and carbohydrates combined, is a key factor in causing obesity, not fat alone or carbohydrates alone. In some weight loosing regimes, one eats very little carbohydrates, and fairly much fat. In others one eats fairly much carbohydrates, and very little fat. The proponents of each type of regime claim that their approach helps the body to burn fat better.

Probably people are different, and react differently when trying to manipulate the diet in these ways. As a first approach, it is probably not wise to try such extreme approaches. However, if you have brought your eating habits under controle, and still not achieved a satisfactory result, you can try to manipulate the fat/carbohydrate ratio to see if this will help. But do not stop consuming fat alltogeather. You will allways need some essential fatty acids in your diet.

CARRYING OUT YOUR PLAN

Having made your plan for your weight reduction, the time has come to carry it out. After each week, go through the points in your plan, and evaluate how well you did. Also check your weight. Write down for every point in your plan how well you did.

About The Author: Knut Holt is an internet consultant and marketer focusing on health items. Please visit this web-site for natural medicines against common diseases, for eksample: Over-weight, acne, eczema, hypothyroidism, fatigue, depression, hemorrhoids, joint pain, hypertention, high cholesterole, circulatory problems, digestive ailments, allergies, menstrual problems, respiratory diseases and more:

http://www.panteraconsulting.com/salg2.htm

Free to reprint as long as the authors name and his link follow.

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Webmaster | 17. September 2008 @ 13:00

One of my greatest problems with the control of my weight is the fact that so much self disipline is needed to achieve any tangible results. Ah, but I hear you saying, "Whats new about that" We all have that problem! Tell us something new!

Well yes we do all know that that is the biggest problem is it not. Lets face it, eating is one of life's greatest pleasures, and we would be pretty abnormal if this was otherwise.

After all, most of us are "regular" people. How many of us stick to the perfect diet all the time, we all have our struggles with food to a greater or lesser extent. If we can recognize an awareness of this problem, and also make a point of knowing a little bit about our health, and also proper food nutrition, we are then much more likely to make wiser decisions about our choices of food.

Many people struggle with food "cravings," and reasearch tells us that it is fairly common for food "cravings" to occur at certain times, quite often around bedtime. Your guard may be down, or you may have had an unusually hard day, and off you go on your not-so-merry way, intent on finding that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions, so please don't worry about it, rest assured you are not alone.

When food "cravings" are out of control, what started out as a bedtime snack, quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to the kitchen and every other possible place where food can hide, quickly clearing a path as we go.

Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.

These Are Some Of My Thoughts On How To Control Food Cravings.

If the food isn't available, you can't eat it. Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.

It is important to recognize the feelings and emotions that will lead to a food craving. Do you have food cravings when you’re bored, or maybe you are feeling lonely, or is it stress that is the trigger. If you can identify the trigger which leads to that craving, then you are half way to winning the battle, because you will be able to deal with the emotion that is making you desire a certain food.

Sometimes, even recognizing that a craving is about to happen doesn't seem to help, but please do not give yourself a hard time about it, what is done is done, do not feel guilty because after all there is always tomorrow. Why not call one of your friends and share how you were feeling at that time, because it is a very good idea to make good use of your support network.

Self-control and discipline by themselves will not cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is really essential, so if you do not currently have a support network, start building one TODAY.

Get enough sleep. When you are feeling really tired, you are more likely to crave things, and with me personally, it is usually chocolate, possibly you are the same.

Never give up. When you go off the rails, do not despair, get a grip, do whatever is necessary to re-gain control, because you really must get that control back. Try to practice restraint most of the time, but do not get obsessed and un-balanced in your weight loss approach. Think moderation and not total abstinence at all times!

Exercise. This will increase the feel good endorphins that will help cut down on your cravings. Try to get at least 30 minutes of physical activity every day. I hear so many people say that they just cannot fit in any excerise, believe me you can, we are talking about 30 minutes here, at the worst, it will mean you will have to get out of bed that bit earlier.

An early morning brisk walk will do wonders for the spirit and the soul, and will help set you up for the rest of the day!

Use moderation. Instead of stuffing yourself with every kind of food hoping that your cravings will disappear, eat 100 to 200 calories of whatever it is that you happen to be craving for at at that particular moment in time, but you must stop it at that!

Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt or mousse, or try fig bars or raisins for a sweet craving instead. You will be amazed at how this will help.

You must try and never skip a meal. It is much wiser to eat something if even only an apple, every three to five hours. Try six smaller meals, or regular meals with nutritious snacks in between.

Try and remember that hunger cravings are very frequently stress related. Practice other ways to cope with stress, a walk in the park for example, spiritual connections, a cozy fireplace, or even take a bath. You see, all of these stimulate neurochemicals that activate regions of the brain which increases a feeling of well being. Relaxation techniques really can be beneficial in reducing the levels of stress which you may be experiencing.

So the bottom line is to try and substitute pleasurable experiences for comfort foods.

Beware of certain medications which can stimulate your appetite. Certain drugs which are used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication and troubled by food cravings, discuss this with your doctor or pharmacist. You may well be able to find an alternative that doesn't send your food cravings out of control.

Distract yourself. What's that old expression...idle hands are the devils workshop, so get busy! Do anything other than give in to your desire for food, and keep doing it until the cravings subside.

One final thought for you. Take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.

One of my golden rules is that I NEVER go shopping when I am hungry! Absolutely fatal!

So to conclude, remember that control is the key, eat healthily and in moderation at all times, but do not forget that at the end of the day you are only human. If you do give in to temptation, don't beat yourself up about it, tomorrow is another day, live long, enjoy your life, and most of all be happy!

About The Author: Marie Gordon is Author and Publisher of "Your Fastest Way To Permanent Weight Loss" the complete solution to all your weight loss problems. You can find out more by visiting http://www.howtoloseitfast.com.

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Webmaster | 16. September 2008 @ 13:00

Do you look in the mirror and see bumps, bumps and more bumps all over your face and in the most embarrassing places like right on your lips? Do you look at other people’s faces and wonder what it will be like to have smooth and even skin and not be told by sympathetic friends and relatives trying to console you that “It’s not what’s on the outside that counts but what is on the inside…”

(Bet you hear this and go…yeah, that’s easy for you to say, you don’t have acne!)

Take it from a guy who was afflicted with acne for close to 8 years…this image distorting skin crisis characterized by bumps, excessively oily or dry skin and an accompanying low self-esteem and depression (in most cases) is simply horrifying!

The good news my friends is if you suffer from acne, or know someone who does, it can be controlled and eventually cured without spending tons of money on drugs, visits to dermatologists or as I have heard, even plastic surgery. Trust me, I have been there and know how acne can ruin a person’s whole self-image and the desperate measures one might be considering to get rid of it.

The first thing any acne sufferer must realize is that any disease-regardless of its medical diagnosis-is a product of constipation, a clogging up of the body tissues. Consequently, as the body fights to unclog its organs, the process becomes manifested in several ways.

Disease is an attempt of the body to rid itself of these toxins and since, according to Dr. Stanley Burroughs, the skin is the next most important eliminating organ (second only to the lungs), acne is merely an indication that you need to cleanse yourself internally and take simple measures to alleviate the outer symptoms as the cleanse proceeds.

Just how does one do an internal cleanse?

Well, as I have mentioned in quite a few of my articles, the best way to do an internal cleanse (and the fastest I must say) will be to undergo a juice or water fast. Being a radical discipline, it must be undertaken with care but it is with confidence in a fast’s unmatched ability to restore health that you can be rest assured to see a drastic improvement in your skin condition at the end of about a 3 to 4 day fast.

I have covered the subjects on the types, when, why and how long to undergo a fast in my e-book, but you can always do your own research in regards to this restorer of health.

As a preliminary stage to a fast and as a suggested dietetic lifestyle, if you are serious about curing your acne and keeping it off, you must make a change in your diet and eliminate all mucus (acid) forming foods such as processed (junk) foods, fast foods, confectioneries, soft-drinks and eat more wholesome and natural foods like your fresh fruits and leafy vegetables, nuts, root vegetables, fresh juices-basically foods that are mucus (alkaline-forming) binding.

Though covered in chapter 13 of the core e-book of my site, you can type up ‘mucus forming and binding foods’ in any search engine like Google and educate yourself more on this subject. It is not by co-incidence or an error that Hippocrates ‘the father of medicine’ once stated that: “Let your foods be your medicine and your medicine your foods as nature is the healer of all diseases!”

Although knowing what to eat is of uttermost importance, you must learn when and how to eat these right foods. I will make a statement here that may go against every thing you may have read or heard on nutrition but I know what I am saying from close to 6 years on trying this simple method on myself. The worst meal that we as humans partake of is ‘breakfast.’

How so the uninformed may ask; well based on scientifically proven research on thousands of people for over two centuries on such health principles as food combination and the realization that the human body goes through a cleansing process from twelve midnight until twelve noon, and a building program from twelve noon to twelve midnight, your meals during these respective periods should be harmonious with the natural processes.

As a result here is a suggested daily menu plan

Breakfast:
A choice of the following
1.A tall glass of Fresh Squeezed Orange Juice.
2.A tall glass of Fresh squeezed lemonade flavored with genuine maple
Syrup (the darker the grade the better)

Lunch:
A mono-meal of an organic fruit in season for example
Apples in the fall and winter, Melons in the summer, Berries in spring.
Dinner:
Fresh, home-made salads.
A simple dressing could be
(a)Lemon juice, olive oil and un-iodized sea-salt
(b)Avocadoes or Green coconuts blended with tomatoes and some sea salt
Or
Raw and/or cooked root vegetables such as Celery, Carrots, Potatoes, Plantains, raw or slightly heated fruit veggies (these can be blended into Soups or dressings for your salads)

Some factors that must also be noted to ensure the maximum assimilation of nutrients from our meals include thoroughly masticating or chewing the mouthfuls of one’s meals for as the Indian proverb goes “chew your foods well as the stomach has no teeth.” In addition, I have also outlined the menu plan above keeping proper food combinations in mind.

For free information on this subject, you can type up ‘food combining’ in any search engine or check out the URL in the next paragraph. Moreover, refrain from the habit of drinking liquids with your meals, as I stated in the free resources section of my site on controlling asthma, drinking ANY liquids with your meals tends to dilute the digestive juices in your stomach which consequently deters digestion, assimilation and increases the tendency for constipation. If you must drink water after or before a meal, wait a solid hour or so before or after eating.

As is known in the drugless healing world, this simple, yet extremely effective dietetic change has been known to alleviate most otherwise incurable human ailments including acne, asthma and obesity. One factor I must add (from my own personal experience with this device while undergoing a 10 day juice fast) is to AVOID THE USE OF MICROWAVES STARTING NOW.

For more information on this device, refer to http://www.bodyhealthsoul.com/acne.html, you will also see free tips for controlling acne and the photos on facial massaging, which will be part of the external measures needed to aid with alleviating acne symptoms.

Now that I have briefly covered the internal measures to reducing acne, let’s go over the external ones.

*Never repeat the use of a pillowcase in 2 days, always change them nightly so get 7 clean ones. Be conscious of how they are folded to ensure you sleep on the unexposed side upon unfolding the pillowcases.

*As much as possible, keep unwashed hands off of your face, if you must touch it, say for example, to scratch an itch, ensure to use the back of your hands.

*Try to sleep on your right side. Besides making your sleep more refreshing, this practice ensures that you keep your face off of the pillow and freer to breathe during the night.

As an added benefit, your heart functions much better as you are not putting pressure on it based on this position of the body during sleep.

*Wash your hair with a mild shampoo every night especially if you use greasy hair products, or use a wrap-around nightcap that covers the hair and ensure the cap is washed every morning.

*Make frequent visits to the steam room of a gymnasium or you can steam the face at home as an alternative. The aim here is to aid the skin in eliminating toxins through sweating.

*Massage the face regularly as this not only aids in cleansing the face, but it firms up the skin and alleviates unwanted signs of aging such as crow’s feet, bags under the eyes, lines and wrinkles.

*Engage in some form of exercise to aid the body in detoxification and metabolism.

Being one of the three limbs of drugless healing, exercise keeps you younger, fit and healthy…like you didn’t already know that. I must single out Yoga as one of the best forms of exercise to choose. Some poses such as the Sun Salutations, the Shoulder-Stand and the Peacock pose have been known through the ages to help alleviate many skin disorders and did I mention they give you the added bonus of making you stronger.

*For my male readers; if you are of African or Hispanic descent, most barbers recommend you use electric clippers to shave. For Caucasians & Asians, I have observed that using razors might not be a problem although if you prefer, you can use electric clippers also. Ensure that you shave in the direction of the hair's growth (mostly downwards) for an after-shave; it is advised that you perform the facial massaging as well afterwards.

In conclusion, acne, as impossible as it at times may seem, is (like almost every other disease) very easy to control and with drugless, all natural methods at that. You just need to be shown how. It is my hope that in a few weeks after you read AND apply the steps in this article; you too can go out and get that date, or flaunt that smooth face to the world as I can guarantee you that acne will become a thing of your past…and will stay that way for life.

About The Author: Foras Aje is the author of the e-book Fitness-Inside and out, a book on Naturopathy about Yoga, Calisthenics, Proper diet and mental attunements. For more information on how to control acne, health, fitness and Drugless Healing, visit http://www.bodyhealthsoul.com/acne.html or read his blog at http://www.bodyhealthsoul.com/wp/index.php.

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Webmaster | 15. September 2008 @ 13:00

Have you ever wondered what the most effective ways to build back muscles are? There's so many exercises to choose from that it can be confusing to know exactly which ones will make your back stronger.

Over the last 16 years, I've done just about every back exercise. Granted, not all the variations, heck, I thought I knew them all but I'm continually shocked to learn a few new movements that make me sore again like a teenager who hits the weights for the very first time (breaks into Top 80's song by Madonna)....

After doing many back exercises myself, the most effective back exercises you can do are the following:

* Assisted wide-arm chin up (or regular pull ups)
* Assisted chin up ( or regular pull ups)
* Barbell rows
* Wide-arm lat pull downs
* Close-grip lat pull downs
* Dumbbell rows
* Wide-arm cable rows
* Close-grip cable rows

More important than that...

In that order! That's right. Not only are those a list of the most effective back exercise but they are in order of overall back development importance. Re-read this section again until it soaks in. While you might have 10,000 exercises to choose from, not all of them will be as effective in making your lats so wide it will be hard to walk thru the door.

Listen...

If you want big barndoor lats, then pull ups are the king. Followed by barbell rows. You'll get a thick, strong back just with pull ups. Add in the barbell rows and you are doing the exercises most professionals do.

You will probably see a lot of males/females on the cable row machine. And much like squats, you'll only see a handful of people who can or will do pull ups on a regular basis.

Those are the ones who will have bigger and better developed backs then the cable rowers or the people who use those machines week after week. There's absolutely nothing wrong at all with variety but a common mistake so many people make is sticking with lesser known exercises and completely missing out on the foundational exercises.

Hopefully you know that if you want the best leg development possible, then you cannot beat squats. Just like squats hit all the muscle of the leg, pull ups will work all the muscles of the back.

Between the exercises listed above, you will be doing the top notch, fundamental exercises for overall back development and growth by doing pull movements and row movements. Your muscles will be forced to grow!

If anybody has ever told you that you 'have a hole in your back.' They won't after you start including these in your weekly line up.

And if you think you can only do one style of pull up it only takes a little imagination to realize that even pull ups can be varied quite a lot to hit the muscle from different angles. Even with rowing movements, you can row to the stomach for a completely different focus on muscle then if you row to the chest or row to the chin.

It's all back but the variety will really stimulate the area. Next time you do any rowing movements, think about where the bar is going. Lower, middle or higher. Each variation will help with development and keep you from hitting that dreaded plateau!

Not only will your back become stronger but you'll experience full development. That's exactly what you want to do. Variety and sticking with the basics.

Sound familiar? It is.

If you want the best back development, you'll include pull ups. And then pick and choose from the list above in terms of effectiveness after that. You can do any number of additional back exercises for variety and variation.

The truth is...

Many people cannot or will not do pull ups. But they will spend their time on every other machine or use all kinds of isolation exercises to work the back muscles. They are simply missing the point. Make sure you include pull ups and the other most effective exercises in your arsenal and you are almost guaranteed to boost your back development by a notch or two.

If you really want a challenge, see how many high quality pull ups you can do or add weight. You'll bring yourself to the next level.

Copyright 2005 Marc David

About The Author: Marc David is a bodybuilder and author of the, Beginner's Guide to Fitness and Bodybuilding. You can get info on Marc's e-book at: http://www.Beginning-Bodybuilding.com. To get Marc's free e-zine, visit http://www.JustAskMarc.com.

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Webmaster | 14. September 2008 @ 13:00

Home exercise programs are a great way to keep fit and lose weight. Along with proper diet and nutrition, an exercise program can help speed your metabolism and burn calories faster. There are a number of home exercise videos that will give you the direction and motivation you need to burn fat and lose weight quickly. But, why are exercise videos a great option in your home exercise program?

The Convenience Factor:

Exercise at your convenience. By performing regular exercises you will place a greater demand on your body's stores of fat and you will cause your metabolism to increase dramatically. Your body will burn fat as a source of energy at an accelerated rate and the end result will be a slimmer, more toned you. Your level of fitness will improve with each workout routine you perform. Exercise videos are a great way to learn the best exercises to burn fat and build lean muscle and you will be able to exercise in your very own home at your convenience.

Inexpensive:

There is no need for expensive gym memberships or extravagant exercise equipment. Fun, fast-paced exercise videos featuring well-know fitness experts and celebrities will give you the inspiration and direction you need to create your very own, highly effective home workout routine. How much would you have to pay to have Denise Austin as your personal trainer? With home exercise videos, she'll be available to you 24 hours a day for pennies a day.

All levels:

Home exercise videos are available for any fitness level from beginner to advanced. As your level of fitness increases you can move on to more advanced exercise routines to keep your body healthy and make weight loss much easier than with dieting alone.

Variety:

It is a good idea to change your exercise routine on a regular basis to keep your body challenged and make continued weight loss possible. After performing the same exercises over and over your body will require more advanced workouts to continue to burn excess fat and calories. Exercise videos will allow you to make progress at your own pace and give your metabolism the boost it needs to burn fat for energy. From Ballet to Hip Hop, there are exercise videos for every interest. Different types of exercises will cause your body to respond in different ways. You will be able to find a variety of exercise videos that will give you the types of workouts you need to gain muscle tone and lose weight fast.

Regular exercise is critical to your health and well being. Find the exercise videos that suit your lifestyle and your goals and you can begin exercising in your very own home immediately. Your body will thank you for your efforts and you will look and feel better than you have in years. Weight loss is drastically easier when dieting is combined with exercise. Home exercise programs and fun videos you can do in your home are a great way to get in shape and experience fast weight loss.

About The Author: Tina Titas is a columnist for http://www.FunExerciseVideos.com -- where you’ll find the best exercise videos as a great price.

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Webmaster | 11. September 2008 @ 13:00

Here are more constipation remedies using vegetables. Use vegetables every day for good health. When you have constipation then you want to eat more vegetables and fruits than normal. After you clear your constipation, them back off from eating excess vegetables and just eat what you need to prevent constipation.

Carrots, Cabbage and Raisins

Because carrots contain fiber, they help to form a good stool and promote peristaltic action. By combining carrots with cabbage and raisins, you can create an even more powerful food that will help in relieving constipation. Combine the following vegetables to form an evening salad:

  • Chopped carrots
  • Shredded cabbage (raw or slightly steamed)
  • Romaine lettuce
  • Cauliflower
  • Cucumbers
  • A handful raisins
  • Sprinkle a tablespoon of grounded flax seeds
  • Mix in 1 - 2 tablespoons of olive oil or more
  • Mix in 1 tablespoon of flax seed oil
  • Mix in 2 tablespoons of apple cider vinegar or more
  • One tablespoon of lecithin granules

Eat this salad once or twice a day for three days. After that you should continue to eat a vegetable salad for lunch or dinner. Make sure to drink plenty of water when eating more fiber.

Carrot and Spinach Juice

Combine 10 oz of carrot and 6 oz of spinach juice. Drink two pints daily. Both these vegetables have nutrients to help relieve your constipation.

Cucumber

Cucumbers are good for preventing constipation. But they can be used in the carrot-spinach juice or the apple-spinach juice. Cucumbers make these juices more powerful. Use only about ¼ - ½ of a cucumber when adding it to these juices. You can experiment with how much cucumber you want to add.

Cucumbers are a natural diuretic and help to dissolve kidney stones. Because they are high in potassium, they help to promote the flexibility of colon cells. This helps to keep your colon working, as it should.

Cabbage and Asparagus

Cabbage is high in fiber and contains a good amount of potassium, foliate, beta-carotene and many other nutrients - bioflavonoids, indoles, genistein, monoterpenes. It is these various chemicals that give it its potent ability to reduce or prevent colon cancer and heal various ulcers along the gastrointestinal tract.

Cabbage is anti-bacterial and helps to heal tissues in the stomach, intestines, and colon.

Drinking cabbage juice produces intestinal gas. This gas occurs when cabbage juices combine with putrefied layers in the intestines and colon.

Use little or no salt on any preparation of cabbage. Salt destroys the nutritional value of cabbage.

There are many forms of cabbage you can use for your juices - green, red, savoy, bok choy

Asparagus

Asparagus are also high in fiber. They also provide foliate and vitamins A and C. Refrigerate asparagus quickly if you are not going to use them and keep them for 3 days or less. Asparagus that have not been refrigerated lose their nutritional value quickly.

People with gout should not eat asparagus since they contain purines that can start a gout attack.

Steam your cabbage and asparagus with a slight amount of water for 3-4 minutes or less. Eat just before going to bed and take some digestive enzymes to help digest this food.

About The Author: Rudy Silva has a degree in Physics and is a Natural Nutritionist. He is the author of Constipation, Acne, Hemorrhoid, and Fatty Acid ebooks. He writes a newsletter call "natural-remedies-thatwork.com." More acne hints and information on his acne e-book can be found at: http://www.acne-remedies.for--you.info

rss41@yahoo.com

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Webmaster | 10. September 2008 @ 13:00

Potassium is a mineral that serves a variety of purposes within the body. Despite its importance to so many of the body’s functions and systems, most people do not consume the standard recommended daily levels of this essential mineral. This is unfortunate, as long-term deficiency can contribute to and even directly cause a variety of health problems.

One of the important functions of potassium is to help regulate the fluid levels of the body. It also has a role in blood pressure, helps to keep the heart working properly, and is important to the nervous system. Potassium works to promote the proper functioning of the tissue that makes up the nervous system. It also serves to enhance muscle control, and the growth and health of cells, particularly through its importance in waste product removal. It also is necessary to the kidneys in their waste removal tasks. Potassium is also important to mental function, as well as to physical processes. It helps to promote efficient cognitive functioning by playing a significant role in getting oxygen to the brain.

Failing to meet the standard recommended daily intake levels can lead to a variety of negative consequences for both physical well being and mental health. Physical symptoms can include muscular cramps and twitching, muscular weakness, even actual muscle damage, poor reflexes, fatigue, fragile bones, irregular heartbeat and other cardiovascular irregularities, kidney failure, lung failure, and cardiac arrest. Mental symptoms can include nervous disorders of various types, anorexia, insomnia, a slowdown of cognitive processes, and depression.

There are certain health situations that can make a person more susceptible to suffering from a deficiency of potassium. These include alcoholism, health conditions requiring the use of certain types of diuretics, periods of high stress, and illnesses or conditions that result in extended periods of diarrhea and vomiting. Some situations of our own making can contribute to potassium deficiency, such as excessive caffeine use, a diet made up of mostly processed foods, and a diet that includes excessive amounts of salt.

Our bodies are intricate systems in which there is a delicate chemical balance that keeps everything functioning as it should. Disruptions to the system are going to have consequences, with some being more severe than others. Some of these consequences can take the form of disease or irreversible damage. Prevention is always better than trying to cure illness or repair damage. One of the most important parts of prevention is good nutrition, making sure that you regularly consume the standard recommended daily intake levels of the vitamins, mineral and other nutrients your body needs.

Nutritional supplements offer an efficient and reliable means of meeting daily dietary needs. Because the balance of nutrients is so important to achieving the optimum standards of performance and health, you may want to consider setting up a consultation with either a licensed nutritionist or your health care provider to create a personalized supplement plan, one that will be best suited to your individual dietary need and health goals.

About The Author: Samuel Murray

This article courtesy of http://www.chronic-fatigue-syndrome-guide.com

support@arundel.net

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Webmaster | 9. September 2008 @ 13:00

Anxiety disorders are more common than you may think. Millions of individuals suffer silently every year, when help is available. If you or a loved one suffers from an anxiety disorder, know that there is help and relief out there for you. The key is to find a doctor and therapist that will listen to your concerns and help you on the road to recovery.

One of the trickiest things about anxiety disorders is the origins. Anxiety is a common part of every day life. It is the drive that keeps up safe from dangerous objects and situations. You may feel a bit of anxiety when crossing the street- this helps you pay attention to on-coming traffic and make it to the other side safely. Anxiety disorders develop when your mind has trouble distinguishing between extremes. You may become very anxious over common, non-threatening life events. Such “attacks” may leave you feeling confused, alone, and scared. If you feel that this may be the case with you, consult a doctor immediately. Don’t be afraid to seek help and treatment, because that is the only way that you can get better. Your doctor and therapist are trained to deal with anxiety disorders, and can help lead you in the right direction.

There are many different types of anxiety disorders that you should be aware of. It could be a generalized anxiety disorder, obsessive compulsive disorder, depression, panic disorder, or phobias. Many patients experience one or more of these disorders over the course of their lives. While it is still unknown as to why some patients develop anxiety disorders, it is understood that we all begin the same way. Every individual is born with a fight or flight response that is meant to keep them out of harms way. At some point, patients with anxiety disorders experience an alteration in perception or brain chemistry.

If you feel that you may have an anxiety disorder, you may be experiencing one or more of the following symptoms:

  • Increased heart rate or tightness in the chest
  • Feeling shaky, dizzy, or lightheaded
  • Dry mouth
  • Sick to your stomach
  • Frequent urination or bowel movements

Mentally you may feel:

  • Frightened
  • That you are sick
  • That people are looking at you
  • That you may lose control
  • That you must escape to a safe place

Once you have been diagnosed with an anxiety disorder, there are plenty of things that you can do to help eliminate panic attacks. Your doctor may discuss medication options to help improve the chemical imbalance present in your brain. This coupled with therapy has been very successful. In therapy you will discuss different triggers for your anxiety disorder, and work on ways to eliminate those triggers. Discussing your condition with friends and family members will also help improve your success rate. Once they understand that certain social situations trigger your panic attacks, they can help you avoid those areas until you are comfortable again. There is a lot of work involved in treating an anxiety disorder, but if you set your mind to it, success is imminent.

About The Author: Todd Williams is a freelance health writer and contributing author to http://www.anxietynet.info – a site providing free information on anxiety disorder and panic attacks.

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Webmaster | 8. September 2008 @ 13:00

It is relatively well known now that exercise releases endorphins that can help to pull you out of a bad mood and to aid in alleviating depression. However, mental fatigue and depression are hard moods to simply overcome. You may not wish to train for forty-five minutes to an hour. It might be too hard to even get down to the gym for this to occur!

Here is a good idea, instead of looking at your workout session in terms of an hour each time, shorten it.

Plan just fifteen minutes!

Change the manner in which you train. All you need is your body, (preferably fresh) air, and your ability to breathe. You can do simple health and mood-enhancing routines at home in a very short time.

A good tip is to avoid doing exercises that require minutes in between to recover. Make sure you are constantly doing physical activity for those fifteen minutes. This will keep your mind occupied and remove the chance of thinking about what it is that is bothering you. Those nagging problems won’t have an opportunity to take hold of you training in this manner.

By the time you have reached fifteen minutes of continual movement through deep breathing exercises those endorphins will have kicked in and you’ll be feeling great! No need for an hour of gym based training.

Now, after you have done this for just fifteen minutes, perhaps you will want to go to the gym. Perhaps you will want to do more. Or perhaps not.

The point is this. If you allot fifteen minutes each and every day to simple body movement and breathing exercises you will feel a lot better than if you just go to the gym twice a week for forty five minutes and while there you train in a disjointed fashion!

Essentially be your own gym. If you learn certain health and mood improving deep breathing exercises you at least have a choice. Either just do them for ten or fifteen minutes each day or do them and do a standard gym session. In essence, you utilise your breath to wake you up and get the endorphins to kick in so to speak, and this provides the impetus to do more.

Beginning is half done. When you awaken yourself using deep breathing exercises you are much more likely to want to take the day by storm!

Try the following examples for easy to do, and access, exercises using nothing more than your ability to breath and using simple body movements.

1. Standing up straight, hands by your side, expel all the air from your lungs. Raise the hands, bringing palms together above the head, making a full inhalation at the same time. From this position slowly allow your arms to drop back down to your sides while expelling all the air from your lungs. Try this ten times.

2. Standing normally swing your arms forward while rising up on your toes. While doing this inhale deeply. Then as your arms swing back and behind your body bring your heels down and exhale. Make this a dynamic movement. Perform for twenty to thirty repetitions.

3. Standing normally inhale deeply while gently bridging backwards (not too far!) and then bend forwards exhaling all the air from your lungs. Come back to normal standing position and repeat ten times.

Try these three for now focusing upon breath first and body movement second. Use them as a short circuit in the morning or any time you need a mood enhancer or quick increase in energy levels!

Have at it!

© Tim Webb 2005

About The Author: Tim Webb is a fitness instructor, Ju Jutsu instructor and competitor. He specialises in easily accessible deep breathing exercises that combine breath and mind together. His site www.BreathForSuccess.com offers a product that provides deep breathing exercises for invigorating yourself, relieving stress and anxiety, and highlights how your breath can be tied in with your goals to move you towards them in record time!

timmy@beww45.fsnet.co.uk

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Webmaster | 7. September 2008 @ 13:00

Migraine is a throbbing headache, usually on one side of the head that gets worse by light and noise and is usually followed by nausea and vomiting.

Migraine usually affects people 18 and older. It tends to recur periodi­cally but what really causes migraines is not well under­stood. The attack lasts couple of hours to several days and has a tendency to relapse. Even after the pain is gone, mild sensation could lasts for weeks. In some cases, attacks can dis­appear for weeks, months, or even years.

TRIGGERING FACTORS

Some women have migraines just before, during, or just after menstrual periods.

Stress, insomnia, over sleeping, and hunger may also trigger migraines.

Cheese (pizza) is also a triggering factor in some people, while in others it only aggravates an already existing condition.

Usually Migraine is preceded by a sensation such as salty taste in the tongue, aura, nausea, flashing lights and blind spots.

MOST COMMON CAUSES OF MIGRAINE

  • Heat
  • Bright light
  • Blinking light
  • Foggy weather (High Ozone level)
  • Hunger
  • Tension and stress
  • Cheese (mozzarella)
  • Alcohol
  • Too much Caffeine
  • Lack of Caffeine
  • Hard pillow
  • Insomnia
  • Lack of sleep
  • Over sleeping
  • Change in sleep pattern

Diagnosis

Migraines are diagnosed based on symptoms. No procedure can determine the di­agnosis.

In a migraine, throbbing pain is felt on one side of the head. The pain may be mild but could become severe. Physical activity, light, sounds, or smells may make the headache worse. The headache is often followed by nausea, and vomiting.

A migraine attack often involves more than just a headache. A number of people also experience an aura preceding an attack. They see uneven, glittering, or flashing lights. The aura occurs within the hour before the attack and ends as the mi­graine begins.

Prevention

People can avoid exacerbating aspects of Migraine by paying more attention to the triggering cause of the pain. Since the cause varies from person to person, it is imperative that the patient keeps track of all the things that happened before the attack to see if there is a trend involved. Avoiding that cause would definitely relieve the frequency of the occurrence. For instance, in some people caffeine may be a factor while in others over-sleeping is. Some may get the attack only after they have eaten pizza or any other product containing cheese. Avoiding that may help prevent the attack in future.

Treatment

The key is to take the medicine right at the onset of the attack.

Patient should close the eyes and lie down in a dark and quite room during an attack.

Most commonly used drugs are regular analgesics available over the counter like Tylenol, Aspirin or ibuprofen (Advil).

Preventive drugs include the beta-blockers like Atenolol or Calcium channel blockers.

Vitamin B2 (riboflavin) may help reduce the intensity and the frequency of migraine attack. This because people who get migraine are believed to have abnormally low levels of energy reserves in their brains, and vitamin B2 (riboflavin) enhances the energy supplies.

Herbs such as Ginkgo and Feverfew helps in lowering the intensity of the pain.

About The Author: Dr Faiyaz Hakim, is a physician at the UMass affiliate Wing Memorial Hospital at Palmer,MA. He also conducts weekly meditation classes at the Wing Memorial and is a consultant for http://www.themedicine.net.

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Webmaster | 6. September 2008 @ 13:00

Have you ever experienced this scenario before?

"I have successfully lost 15 of the 25 pounds that I want to lose, but now I am stuck at the same weight even though I am faithfully controlling my food intake and doing my exercises. What happened? Is the diet not working anymore?"

Yes, many women over 40 start off their weight loss programs full of excitement and determination, and indeed you do see the pounds dropping off over the first few weeks.

That's great, of course.

However, the next thing you know is that your progress has come to a dead stop...

...and you have just hit the dreaded weight loss "plateau."

But don't despair -- you are _not_ the only one experiencing this.

Hitting a plateau is a common experience for most women over 40 on a weight loss program.

And it can be one of the most de-motivating things to happen.

Thankfully, overcoming it is easy... IF you know the simple steps you can take.

Today, I'm going to show you some very simple and specific steps you can take to overcome your plateaus:

1. Be careful of the little things: It's easy to lapse into complacency over time, so I suggest that you keep a food diary. Writing down what you eat each day can help you to spot those times when you might be taking in more food than you realize. A little snack here and there can (and will) add up to a lot of extra calories.

2. It may not be the food: Sometimes, it's not the food per se that is the cause of the plateau. For example, work or family stress may be the culprit instead. Stress can cause you to want to go dig into that tub of chocolate ice cream. If you are feeling stressed, it's important to acknowledge it right now, and go find some other forms of relief other than reaching out for more (typically unhealthy) food. Go take a walk, listen to music or play with your dog instead!

3. Start off on the right foot: You got to eat something for breakfast every day. Not only will you start the day with your stomach feeling satisfied, eating breakfast actually kick starts your metabolism so that you'll burn more calories throughout the day.

4. Eat more often: Instead of eating 3 big regular meals each day, opt to have 5 smaller meals. After you eat, your body releases the hormone insulin, which causes your body to store fat. The larger the meal, the more insulin your body releases. But smaller, more frequent meals keep insulin levels lower and more stable. The less insulin you have in your blood, the more fat you burn, and the less you store.

5. Try water first: If you're feeling "hungry," try drinking a glass of water first before you go grab something to much on. Sometimes we confuse thirst for hunger, and end up eating more food unnecessarily. If the water doesn't make that hunger pang go away, you can always grab something to eat later. And the bonus is that the water would have helped you to feel fuller, so you don't have to eat as much!

6. Avoid snacks at night: After you've had your dinner, do not snack or eat supper. And never ever eat just before you go to bed. Take it from Oprah -- she says that one of her secrets to her successful weight loss is that she does not eat anything after 7:30pm... not even a grape.

7. Try a weekly one-day "cleanse": Choose 1 day in the week to cleanse your system by taking only vegetable juices. And please use fresh vegetable juices if you can, and avoid the canned stuff that are chock-full of sodium or added sugars!

Apply these 7 simple steps and you too will be able to overcome those plateaus easily.

Copyright 2005 Tracy Lee

About The Author: Tracy Lee is the owner of the "Weight Loss for Women Over 40" site. Get the latest news, tips & tricks that can help women over 40 to lose weight safely and permanently, and your complimentary copy of our Special Report "9 Little-Known Insider Weight Loss Secrets To Help Women Over 40 Make Those Extra Pounds Disappear" instantly here:
http://www.weight-loss-for-women-over-40.com/insidersecrets/

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Webmaster | 4. September 2008 @ 13:00

When you find yourself living with pain every minute of every hour of every day, just getting up in the morning can seem like too much to ask. When you find it hard to remember the last time you weren’t in pain, it’s not unusual for fear and depression to take hold and drag you into a downward spiral that makes the pain even worse. Even on good days, exercising can still be the last thing you feel like doing.

There’s evidence, however, that exercise may be one of the best things you can do to help manage chronic pain. A recent (2000) study by Martin Hoffman found that moderate exercise reduced the amount of pain people suffering from chronic back-ache perceived they felt. Other anecdotal studies and reports have confirmed that sometimes, activity can work wonders.

THE RELATIONSHIP BETWEEN EXERCISE & PAIN RELIEF

Experts have suggested four possible reasons for the pain-reducing effect of activity. The first has to do with endorphins. These are chemicals your body produces naturally during exercise, which have the same kind of effect as opiates like morphine and codeine. Endorphins actually block the perception of pain, and create a general feeling of wellness, both of which are invaluable to someone with chronic pain.

A second reason is that regular activity helps to improve both the ease with which we fall asleep, and the quality of our rest once we do. Pain, can become more or less difficult to deal with depending on our resource levels. Most sufferers experience difficulty sleeping when the pain is bad, which can prompt another downward spiral. Something that helps us sleep better, means more energy and resources, which in turn, allows us to cope better with the pain we experience.

A third is that exercise helps release tension (see Exercise & Stress for an explanation of why). Tension, stress and frustration, as any sufferer of chronic pain will attest, increase pain levels. This means that anything that helps relax the body will also usually help reduce pain levels.

Finally, if the chronic pain occurs after an injury, targeted exercise can strengthen the muscles around the injury site, taking pressure off the injured tissue. Of course, the wrong kind of exercise can actually re-injure the area too, so it’s important to get professional guidance from a physiotherapist, or a personal trainer who specialises in rehabilitation work, rather than trying to go it alone.

USING EXERCISE TO HELP YOU MANAGE PAIN

An important disclaimer: this article is written assuming that, if you’re experiencing chronic pain, you’re already working with a healthcare professional to manage it (and if not, you need to be!) Check any suggestions you want to try with that professional, and follow their recommendations. Also, if an activity increases your pain levels, don’t do it. It’s OK to have muscles that are tired and slightly sore the day after. It’s not OK to experience any joint pain or sharp, stabbing pain during or after exercise, or anything that makes your chronic pain worse. If you experience any of these, seek advice from your healthcare professional as soon as possible.

That said, the most beneficial kind of exercise depends very much on the individual. One of Optimum Life’s key principles is that activity will always do more good if it’s something you enjoy. This is even more important when you experience chronic pain, when something you start dreading or tensing up about can quickly make your condition worse. Additionally, it helps if you choose activities that give you a good range of aerobic, strength, and flexibility exercises. Good potential choices to start with include walking, swimming, stationary cycling, yoga or t’ai chi.

Finally, be aware that exercise will be most helpful for pain management if it’s one out of many tools you use. Medication, diet, visualisation, relaxation, acupuncture and biofeedback have all been shown to have positive effects on pain individually – but the best effects seem to come from taking a multi-disciplinary approach. Take time to research the different therapies available to you. There are a number of excellent pain management sites online – two of the more popular ones include The Chronic Pain Haven or The Mayo Clinic.

Chronic pain will never be fun to live with, but there are options available that make it more manageable. Give yourself the gift of being willing to try out different options until you find the combination that’s right for you, and don’t be afraid to ask for help if you need it. Meanwhile, until the next issue, may every day bring you closer to your Optimum Life.

If you have any questions about this week’s article, please don’t hesitate to contact me. Otherwise, until next time, may every day bring you closer to your Optimum Life.

Copyright 2005 Tanja Gardner

About The Author: Optimum Life's Tanja Gardner is a Personal Trainer and Stress Management Coach whose articles on holistic health and relaxation have appeared in various media since 1999. Optimum Life is dedicated to providing fitness and stress management services to help clients all over the world achieve their optimum lives.

To read more articles like this one, please subscribe to Optimum Fitness News at http://optimumlife.co.nz/Newsletter%20Signup.htm. To find out more about how you could benefit from online personal training, please visit http://www.trainerforce.com/optimumlife/. To find out more about holistic fitness and stress management please visit http://optimumlife.co.nz, or contact Tanja on tanja@optimumlife.co.nz.

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Webmaster | 3. September 2008 @ 13:00

What is stress? Stress is your body’s reaction to events in your life, along with your mind’s reaction from your mental interpretation of the event. When you are faced with a stressful situation, your body and mind interprets the event. Then, the body produces a stress response to give you energy to deal with that particular situation and your mind is stimulated. Then the mind determines "fight or flight." The hypothalamus, pituitary and adrenal glands produce stress hormones when you feel stress.

These hormones suppress body functions that are not needed in the moment. Once the stressful situation has passed your hormone production and body functions return to normal.

What triggers stress? Current lifestyle, smoking, too many prescribed drugs, the environment, sour relationships, surgery, intestinal disorders, anger, anxiety, depression, worry, unwanted noises, accidents, pain, intense exercise, chemicals, toxin exposure, burns, poor sleep patterns, fussy children, nagging spouse, aggravating boss or coworkers, etc.

Most people deal with stress by taking the newest drug on the market. They rarely seek natural healthy stress solutions. So they stay frazzled and as a result of their drug pill popping and they live in a state of stress as a way of life.

With so many causes of stress and people seeking a pill for their solution it is easy to understand why stress is a world wide epidemic.

Here are some stress facts to chew on:

  • Stress is more powerful than diet in influencing cholesterol levels. Several studies—including one of medical students around exam time and another of accountants during tax season have shown significant increases in cholesterol levels during stressful events, when there was little change in the diet. Reference: Dr. Paul Rosch, Professor Medicine, New York Medical College
  • Stress is linked to the following illnesses: hypertension, heart attacks, gout, diabetes, asthma, chronic pain, allergies, headache, backache, various skin disorders, immune system weakness, cancer, decreases in the number of white blood cells and changes in their function. Reference: Nation’s Business, December 1994
  • High levels of stress cause nerve factor growth (NGF), which hinders the ability of disease-fighting cells to ward off infections, suppressing the immune system. Reference: Report in Psychology Today, January, 1996
  • Those who reported a history of workplace stress over the past 10 years developed colon and rectal cancers at 5.5 time the rate of the control group. Reference: Joseph Courtney, UCLA School of Public Health, Epidemiology, September, 1994

Here are some very simple solutions you can do right away to reduce your stress.

  • Take a daily walk of twenty to thirty minutes at sunrise or at sunset.
  • After bathing in the morning rub your body with an aromatherapy oil for your metabolic type.
  • Eat 2 to 3 servings of fresh organic vegetables a day.
  • Drink 8 glasses of water a day.
  • Eat 4 to 6 fresh vegetables a day.
  • Cut back on French fries, cola drinks, alcoholic beverages, candy, white breads, pastries and foods that contain food coloring.

And if you are really serious: Sit for 5 or 15 minutes in a quiet place. Sit quietly and breathe normally and naturally through your nose noticing the cool air in and the warm air out. Notice if the force of the air entering the nose is the same as the force of air leaving the nose. Notice which nostril is open-one is always more open the other. The goal of an authentic Yoga breathing technique is to get both nostrils open equally. Notice the rise and fall of your diaphragm with the inhaling and exhaling breath. Notice the slight pause on the exhaling breath. Continue breathing normally and naturally through the nose and every time the mind wanders mentally repeat, "Mind wandering" and that will gently bring the mind back to the breath. This is a beginning Yoga breathing technique that will help you to reduce your stress. But more important it is a gateway to higher practices of Yoga meditation for continued growth.

Remember that you are always breathing so why not breathe to reduce your stress and open yourself to more advanced Yoga meditation techniques. You deserve it, don’t you?

# # #

About The Author: Richard Parenti, initiated into the Himalayan Yoga Tradition by Swami Veda Bharati, is the President of the Yoga Health Institute, a prestigious stress management clinic in Modesto, California, USA. He is a Yoga Therapist and the author of "Your Solution to Stress" (ISBN#0-9664007-1-2) which is available on line http://www.solutionstostress.com. Richard can be reached at info@solutionstostress.com and he is available for interviews Monday thru Friday 9 am to 5 pm pacific standard time.

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Webmaster | 2. September 2008 @ 13:00

OK, first let's get something straight here...

If you think that buying a shake or taking a few pills will all of a sudden make you huge, then you are mistaken.

No supplement will help you if you are not training and dieting correctly -- they will just give you very expensive urine. All aspects of your program have to be in order for you to get the maximum benefit from sports nutrition supplements. From my experience, supplements enhance your program by:

1. Adding an element of convenience: Using food supplements like Meal Replacement Powders and whey protein help to eliminate the common problem of 'not enough time', by providing you with an quick efficient way to get your required nutrients each day.

2. Increasing strength and decreasing recovery time: Using vitamin and amino acid supplements help to minimize the negative side effects of weight training and speed your recovery.

The Benefit of Convenience

There are many 'old school' trainers and bodybuilders who profess the uselessness of supplements. They are constantly preaching that they don't work, and that you don't need them. Well, to tell you the truth they are correct, somewhat. Remember that not too long ago there were no supplements. Bodybuilders built huge physiques without meal replacement powders, creatine or prohormones.

There was no such thing as exercise 'machines'. They used multi-jointed, compound free weight exercises that not only increased their muscular size, but also make them incredibly strong. So, if you look at that way it can be done and you don't need any supplements. However, the decision whether or not to use supplements should involve the consideration of other factors that may come into play when speaking of dieting today. The first of which is time.

Many people today just do not have the time to live, eat and breathe food. Very few people like to cook, and even fewer cook on a regular basis. When was the last time that you actually had six meals that you actually cooked yourself? Many of those who are against dietary supplements continue to preach that you should get all the nutrients that you need from your diet. 'Eat a balanced diet and you will get all the nutrition you need'. Well, 100 years ago that may have been true, but today this type of advice is questionable.

The fact is, most people's idea of a good meal is restaurant or (even worse) fast food. To ask someone to eat specific amounts of protein, fat and carbs seems like an impossible request considering that most people can't even get their minimum requirements of good fat or fiber. Experts will continue to spout 'eat a balanced diet,' while Americans feast on nutritionless fast food and sugar. Not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting, tissue damaging exercise.

If I did not have the option to supplement my diet with whey protein, I probably would not have gained as much weight as I have. Now, I'm not saying that the whey protein is why I gained weight, but it did help me a great deal.

I am usually very busy and I just don't have the time, nor the desire to eat six, planned whole food meals per day. Supplements like meal replacement powders and whey protein fill in this gap for me.

I typically have three real food meals and three protein supplement meals -- that makes up my required six meals each day. When I'm away from home, or not able to get an adequate meal, my MRP is always right there when I need it. It gives me a quantifiable amount of protein so that I can keep track of my nutrient intake. In my opinion, this is much better than just grabbing something and then trying to guess at how much protein, fat or carbs you just ate. Getting in all of your required meals and nutrient amounts is crucial to your success.

My mass diet requires a very high daily protein intake -- Over 300g per day. Just to give you example of how much that is, here are some examples of what 300g of protein is equal to:

Tuna -- 50 oz of canned tuna (the average can is 6-8oz.), which is 1,750 calories and 25g of fat

Chicken -- 38 oz of chx breast (equals about seven 6oz breasts), which is 1,313 calories and 38g of saturated fat

Beef -- 43 oz of lean ground beef (about 2.7 pounds of meat), which is 3,214 calories and 215g of saturated fat

Eggs -- 50 large whole eggs, equals 3,750 calories and 250g of saturated fat

Egg whites -- 100 egg whites, equals 1,600 calories and almost no fat

Pure whey protein -- 15 scoops of EAS Precision Protein, equals 1,500 calories 7.5g of saturated fat

It is very possible to get this amount from eating whole foods only -- But it will take work. Also, as you can see from the above numbers, getting all of your protein from regular food will also bring a lot of unnecessary elements like extra saturated fat. Yes, our goal to gain mass is to eat a lot of calories (including fat), but your main fat intake should consist of unsaturated fats that are liquid at room temperature like olive oil, flaxseed oil, sunflower oil and safflower oil. Whey protein supplements will help to give you the extra protein without the fat.

Increased Strength and Decreased Recovery

In addition to a whey protein supplement, I recommend that everyone should be taking a multi-vitamin, plenty of vitamin C, and glutamine. Creatine can also be added if you are over 18.

Multi-Vitamin

Weight training increases the body's need for many minerals like magnesium and selenium. The multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.

I always take a multi-vitamin without iron, because grown men do not need additional iron. We get enough from our food. Men and postmenopausal women should never take iron supplements unless they have iron-deficiency anemia, which is only diagnosed by blood tests. The body has no way to eliminate excess iron except through blood loss. Women who menstruate are protected from iron overload, obviously. Iron is also an oxidizing agent that can cause damage to the heart and arteries, and is a major risk factor in arteriosclerosis.

Vitamin C

Vitamin C essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue which helps decrease the amount of time you are sore. I train very heavy and extremely hard. When I train my legs, I am usually sore for about 5-6 days afterwards.

If I do not supplement my diet with vitamin C, I would normally be sore for almost 10 days! So, it really helps me to recover and get back to training. I typically take around 3,000mg in divided doses. That would equal quite a few oranges!

Glutamine

Glutamine is an amino acid that is produced by our bodies, but most of the time our bodies demand so much, that it can't create enough. I supplement my diet with glutamine to increase my levels of glutathione. Glutathione is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown.

I especially believe that it helps prevent my body from breaking down my new muscle while I am asleep, so I never go to bed without taking it. I take about 15g per day (in divided doses), which would be impossible to get naturally.

Creatine Monohydrate

Creatine's purpose is to supply our muscle with energy. It is also found in red meat, but you would have to eat an enormous amount of meat to get the same benefits as taking pure creatine powder. Everyone knows about creatine so I will not go into it here, but I do want to say that the major benefit from taking creatine is that it will increase your strength.

This will enable you to lift heavier weights, which will stimulate more muscle growth. Many people make a big fuss over the muscle volumizing effects of creatine, because if you stop taking it, you lose that extra fluid that creatine brings into your cells. So what! You certainly DO NOT lose the extra muscle creatine helped you to gain.

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don't have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.

Don't get caught up in product hype. Supplements will help, but they will NOT do the work for you.

About The Author: Former "skinny guy" Anthony Ellis is the author of Gaining Mass. The most widely used weight gain program in the world. This unique program contains the complete diet, supplements and weight training program he used to gain 32lbs of mass. You can learn more about how to build more muscle by going to http://www.fastmusclegain.com.

webmaster@cuttedgepub.com

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Webmaster | 1. September 2008 @ 13:00

I know that the headline is a oldie, but it really is a goodie and is so very true of most of us, in this age of fast takeaway foods giving us all the foods that we should not be eating if we wish to maintain good health. What you must do is have natural nutrition that will boost your immune system.

Do we eat enough foods that contain antioxidants? or do we really know what antioxidants do for our health?

Antioxidants help to protect our systems against the terrible effects that free radical molecules have on our bodies healthy cells, They have been associated with premature aging and a whole spectrum of diseases such as eye problems, cancer and cardiovascular disease, they could also be the cause of a number of auto immune disorders.

You will see that antioxidants are important to our health and lifestyle. The body actually produces antioxidants as a normal part of energy production from the nutrition that we consume daily, however, we are also exposed to the effects of smoking, pollution and chemicals in what we eat and drink, unfortunately these sort of things increase the production of free radicals. What can we do to overcome these effects? the answer is simple, that is to somehow or other increase the level of antioxidants produced in the body, to overcome the extra free radicals being produced. In other words, we have to boost your immune system.

Without getting technical, the best way to do this is by eating lots of plant foods and making sure that your diet is full of these health giving foods.

There are many antioxidants available in different fruits, nuts, vegetables, legumes, grains and seeds.

You should also look for color in you plant food intake, red, yellow, orange, green, this will ensure that you have a wide balance of the antioxidants needed by your body.

Some of the antioxidants that are easy to obtain in their natural form are:

Vitamin E, this can be found in avocado, nuts, seeds, wholegrain and wheat germ, this can help with cardiovascular problems.

Lycopene, is found in red or pink fruits or vegetables like tomatoes, this helps in preventing cold sores, prostate cancer, and it might even help to prevent skin cancer.

Lutein, is found in green leafy vegetables, broccoli, cabbage lettuce, they help to prvent cararacts, macular degeneration and other eye diseases.

Sulphur Compounds, are found in garlic and onions, broccoli, cabbage and brussel sprouts.

I have mentioned before the huge antioxidant benefits that can be obtained from broccoli if eaten the correct way. Broccoli itself is an abundant source of antioxidants, but if you grow salad sprouts from broccoli seeds and eat them in your salad they contain about thirty times more antioxidants that broccoli eaten in the normal way. That will help your body to receive a Boost to your immune system.

This is by no means the complete list of foods that will help you produce the antioxidants, there are thousands more, but this will give you a good idea of where to start if you wish to improve your health.

About The Author: Alfred Jones-
http://www.SugarsR4U.com A Vitamin for Boosting your Immune System - Goji Juice.
http://www.RUSweetEnuf.com The Eight Essential Sugars for Health - Glyconutritionals.
amnmljones@yahoo.com.au

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