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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, December 30, 2012

Interesting Food Facts: Tomatoes and Broccoli

Did you know that the yellow jellylike substance that surrounds tomato seeds can make your blood less sticky, which helps limit the formation of blood clots? Researchers are scrambling to develop a drug containing the key compound in that substance to help break up clots and prevent heart attacks. In the meantime the discovery just magnifies the importance of eating more tomatoes.

Tomato Health

Did you know that broccoli sprouts have far more cancer-fighting sulforaphane than adult broccoli? One gram of sprouts contains as much of the cancer fighter as 25 grams of adult broccoli. Try broccoli sprouts in salads or sandwiches.

Broccoli Health

Thursday, December 27, 2012

What Are Andro Supplements?

Andro supplements consist of Androstenedione, 4-Androstenediol, 5-Androstenediol, 19-Norandrostenedione, and 19-Norandrostenediol.

Andro supplementsThe andros have generated an extreme amount of press over the past 2 years. This is a very popular category of supplements because of their ability to increase testosterone levels. Increased testosterone levels will help build muscle and strength and reduce body fat.

A recent study in the Journal of American Medical Association showed Androstenedione significantly increased testosterone levels. There has been a lot of controversy about this, but it's clear the science is there and the anecdotal proof is overwhelming.

It is recommended to take andro supplements as an effective way to increase testosterone levels for increased muscle growth and strength, but they are inadvisable to use for anyone under the age of 18. If your are a female then it would be efficient to use only the 19-Nor 250.

Tuesday, December 25, 2012

Fiber and Disease Prevention

Weight control. Fibrous foods contribute little energy and promote a feeling of fullness as they absorb water. A diet high in fiber-rich foods can promote weight loss if those foods displace concentrated fats and sweets.

Constipation, hemorrhoids, and diarrhea. Fibers that attract water into the digestive tract soften stools and relieve constipation and hemorrhoids. Otherfibers help to solidify watery stools.

Appendicitis. Fiber keeps the contents of the intestinal tract moving easily, which helps prevent bacterial infection.

Diverticulosis. Fiber stimulates the muscles of the digestive tract so that they retain their health and tone; this prevents the muscles from becoming weak and bulging out in places, as they do in diverticulosis.

Colon cancer. Fiber speeds up the passage of food materials through the digestive tract, thus helping to prevent exposure of the tissue to cancer-causing agents in food.

Heart disease. Some fibers bind cholesterol compounds and carry them out of the body with the feces, thus lowering the body’s cholesterol concentration and possibly the risk of heart disease.

Foods Rich In Fiber

Sunday, December 23, 2012

Aspects of Weight Training for Women

female athletism

Women, who are significantly more likely to suffer bone loss, weakness, and fractures later in life, need weight training even more than men. For women, osteoporosis should be the scariest word in the English language. This debilitating condition, in which bone becomes less dense and therefore more fragile, afflicts 25 million Americans, 80percent of them women. Osteoporosis is serious bone loss that comes with age, inactivity, and calcium depletion.

Beginning at about age 35, an adult woman can lose 1 percent of her bone mass every year, which translates to 5 to 7 pounds per decade. During and after menopause, a woman's muscle loss speeds up. Miriam Nelson, a physiologist at Tufts University, studied 40 postmenopausal women. The women in the control group who did not exercise lost 2 percent of their bone mass in a year. Those who weight-trained regained 1 percent of previously lost bone mass.

Between the ages of 35 and 55, the bone density of a woman who does not counteract this syndrome will be diminished by roughly 20 percent. Because unchecked bone loss accelerates after menopause, by age 75, this same woman will have lost 50 percent of her bone mass, becoming frail, hunched-over, and injuryprone. No wonder many old ladies are frail and ultimately incapacitated. Isn't this reason enough for every woman to weight-train?

As important as strength training is for women—both for present activities and for future health—some women shy away from it because they are afraid of developing big, bulging muscles. Not to worry. Most women are genetically programmed to build long, lean muscles rather than round, bulky ones. Women who begin strength training replace fat with lean muscle. As you workout, you actually will find that you become more toned and slimmer from strength training, even if the number on the scale doesn't drop.

Thursday, December 20, 2012

Iron For Your Strength

Every living cell, whether plant or animal, contains iron. Most of it in the body is a component of the proteins: hemoglobin in red blood cells and myoglobin in muscle cells. Oxygen transport throughout the body is reliant on these red blood cell carriers. Red blood cells live only about three to four months, but when they die the spleen and liver break them down and save the iron. It is then shipped back to the bone marrow to be recycled. Iron also helps many enzymes in energy pathways to use oxygen, and is needed to make new cells, amino acids, hormones, and neurotransmitters. Since iron is widespread in foods, a deficiency is generally due to malnutrition or a high consumption of the wrong kinds of foods—those high in sugar and fat with little nutrient value.

Generally, women need to be more aware of their iron intake than men because of the monthly loss during the menstrual cycle. We have already mentioned the potential hazards of too much iron in the body as it relates to the production of free radicals by means of oxidation. More work needs to be done to clarify the association. Tea, coffee, the calcium and phosphorus in milk, and compounds (phytates) present in some plant foods impair iron absorption. Combining an iron food and a vitamin C food enhances absorption.

Food Sources of Iron are: Legumes, peas, nuts, dried fruits, leafy green vegetables, enriched pasta and bread, fortified cereals. Cooking in iron pots adds iron, especially to acidic foods.


Tuesday, December 18, 2012

Emotional Eating

Both appetite and food preferences are altered across a range of mood states; preference for “junk food” and increased caloric intake is enhanced during negative moodstates whereas preference for healthier foods is increased during positive mood states. Numerous associations between mood states and emotional eating have been reported, and stress-associated eating is more common in those who are overweight or obese. Various psychological theories of emotional eating have been proposed, most of which conclude that emotional eating fails to produce any lasting benefit to psychological and mood states.


Eating behavior links the internal world of molecules and physiological processes with the external world of physical and cultural systems. The extent to which human eating patterns are a function of physiological or environmental pressure is not always clear. Understanding the pathways responsible for the neural control of feeding and how the integration of diverse signaling systems could be translated into the expression of behavior and the accompanying subjective feelings is deemed to be important for the development of behavioral strategies and pharmacological therapies that help in weight loss process.

Monday, December 17, 2012

Age Issues of Workout

Older bodybuilder

There's no doubt that training less frequently as one gets older works better. Since you don't work out as often, you have more desire and stamina to train harder. With the hormone slowdown that occurs with age, called andropause, recuperation from hard workouts takes longer and longer.

Younger athletes often train six days a week, working upper body one day and lower body the next. The feeling of recuperation and well being is present after each workout. In many cases the total workout lasts up to three hours. Then the workout and training system evolve and becomes more sophisticated.

In time many athletes and bodybuilders find that shoulders needed more rest, and switch to other tools like switched to back, delts, chest on day one; abs, thighs, calves on day two; and triceps, biceps, forearms, abs on different regime.

What seems to work best for people of older age, 50 or 60 years old men that want to continue to work out and rest in shape? Here is an example of training program for the elderly:

Days: day one, torso; day two, rest; day three, legs; day four, arms; day five, rest; day 6, begin cycle again. After that you can take two days off after completing the three workouts, thereby training each bodypart (except abs) only once in six days. You can find that program on “Train with Zane" video, a very detailed, informative demonstration of all the exercises and arranged according to this most productive three-way-split routine. Try it, you'll like it.

Sunday, December 16, 2012

The Benefits of Vitamin E

A deficiency of vitamin E is quite rare. There are three main reasons why this is true. (1) The vitamin is so widespread in food that it would be very difficult to create a deficit; (2) because vitamin E is fat soluble, the body efficiently stores it in body fat and has continuous, ample reserves; and (3) the body cells may recycle their working supply of vitamin E. Cases of toxicity are also uncommon. It is being put to constant use in the body as an antioxidant.

Vitamin E Functions
The primary role of Vitamin E is that of antioxidant, acting like a bodyguard for other substances. By being destroyed itself, it protects polyunsaturated fats and other fat-soluble substances like vitamin A, from being oxidized. It serves as a main defender against the chain reactions of damage which oxidation can precipitate. It exerts an especially important influence as an antioxidant in the lungs where cells are exposed to high oxygen concentrations which could destroy their membranes. It also protects the membranes of the red blood cells as they transport oxygen from the lungs to other tissues.

Vitamin E protects the white blood cells which guard against disease and may also play a role in immunity. Normal nerve development depends on this nutrient. Researchers have consistently found a link between vitamin E and a lower risk of heart disease. However, the dosages used in these studies have been high, and evidence is not yet strong enough to recommend supplementation at that level.

Vitamin E Food Sources

  • Vegetable oils and products made from them, such as margarine, mayonnaise and salad dressing.
  • Nuts, seeds (especially sunflower) and legumes (especially soybeans)
  • Wheat germ and whole grain products
  • Green leafy vegetables, corn, avocados, sweet potatoes, and mangoes. 

Vitamin E

Friday, December 14, 2012

The Benefits of Carrots for Our Eyes

We can name three crucial benefits that carrots have in the prevention and treatment of eye disorders:

Eye HealthPreventing Night Blindness Vitamin A helps you see well in the dark. Your retina (the layer of light-sensitive cells at the back of your eye) contains large amounts of Vitamin A, especially in the tiny structures called rods that are used for night vision. If you don't get enough Vitamin A, you develop night blindness—you can't see well in the dark or in dim light. We all lose a little of our night vision as we grow older, but Vitamin A can help slow or even prevent the loss. If you've noticed that you don't see as well at night as you used to, see your eye doctor to rule out other eye problems. If your eyes are OK otherwise, extra Vitamin A or beta carotene might help. Discuss the right amount with your doctor before you try it.

Preventing Cataracts A cataract forms when the lens of your eye becomes cloudy, reducing or even blocking completely the amount of light that enters your eye. At one time cataracts were a leading cause of blindness, but today simple outpatient surgery can fix the problem. But wouldn't it be better if a cataract never developed in the first place? There's solid evidence that a diet rich in carotenoids, especially beta carotene, helps prevent cataracts by mopping up free radicals before they can damage the lens.

Preserving Eyesight Vitamin A helps prevent age-related macular degeneration (AMD). Your macula is a tiny cluster of very sensitive cells in the center of your retina. It's essential for sharp vision. As you grow older, your macula may start to degenerate, causing vision loss and eventual blindness. AMD is the leading cause of blindness in people over 65, and about 30 percent of Americans over 75 suffer from it. What about the other 70 percent? It's likely they eat more foods that are high in beta carotene.According to one study, eating just one serving a day of a food high in beta carotene could reduce your chances of AMD by 40 percent.

Wednesday, December 12, 2012

Meal Replacement Supplements

Sports Supplements

This is a very big category in sports nutrition and one that should certainly be used if gaining maximum muscle without adding fat is your goal. Meal replacements basically provide a "perfect-meal" without all the bad things like fat, cholesterol, and sugar that come with eating whole food.

In reality, a good MRP really is not a meal replacement because you could not structure a whole food meal that would contain all the nutrients in just one packet. They contain a special blend of different proteins to regulate the rate of nitrogen delivery to your muscles. A good MRP should also contain approximately 25 – 30 grams of slow release complex carbohydrates for optimum insulin release for enhanced nutrient uptake.

MRPs also allow you to be very precise with your nutritional intake. On average, each packet with 16 ounces of skim milk provides about 60 grams of protein, 1 gram of fat, and 40 grams of carbohydrates (EAS, AST are the best). These really are perfect meals for maximizing muscle growth.

Monday, December 10, 2012

Once Again About The Importance of Water

To keep the body humming, drink at least eight glasses of water during the course of a day—more if it's hot or dry, or when you are working out. In fact, it is especially important to drink before you begin exercising, to drink as you go, and to rehydrate after your workout. If you wait until you are thirsty to drink, you have waited too long.

Most experts recommend drinking about 16 ounces of water one to two hours before exercising. One hour is the commonly accepted standard, but if you hydrate two hours before working out, it will allow you to eliminate any excess fluid before you begin, and you won't have to interrupt your workout to use the restroom. You should drink four ounces of water every 15 to 30 minutes while you workout. The harder you exercise and the hotter it is, the more you'll have to drink during your workout. It's a good idea to keep a water bottle handy so that you can sip as you need to.

WaterIf you're new to working out and drinking as much water as you need, you might have to start both slowly. Just as you progress from lighter weights to heavier ones, from less to more time and tension on an aerobic apparatus, and from a short walk or run to a longer one, up your daily water intake. Drink one additional glass each day until eight is your standard—and remember to drink more when you're working hard or in a hot or dry place.

When you get to the point where your workout lasts longer than an hour—especially if you perspire heavily—consider a sports drink. They not only rehydrate your body, they replace electrolytes (sodium and sodium chloride are the most common) and provide carbohydrates to help you re-energize during a long spell of physical exertion. You lose electrolytes through perspiration, and electrolyte-depletion can cause cramping.

Saturday, December 8, 2012

Stay Healthy: Substitute Your Food (Part 1)

Substitute: Wheat bread with: Bread made with rice, millet, amaranth, quinoa, soy and oat flours

Healthy Substitutions

Substitute: Wheat crackers with: Rice - and potato-based crackers

Healthy Substitutions

Substitute: Wheat pasta with: Rice, corn, quinoa, and buckwheat pasta

Healthy Substitutions

Substitute: Wheat cookies with: Rice, oat, barley and millet flour cookies

Healthy Substitutions

Substitute: Cow's milk with: Soy, rice, nut and multiple grain milks made from oats, barley, amaranth and rice

Healthy Substitutions

Substitute: Butter with: Flaxseed oil, Spectrum Spread

Healthy Substitutions

Wednesday, December 5, 2012

Important Minerals: Potassium and Sodium

Potassium is the principal positively-charged ion inside body cells. It is vital for muscle contraction, nerve impulses, and function of heart and kidneys. It is necessary for regulation of the fluid-electrolyte balance within cells and in regulating blood pressure. There’s some evidence that diets high in potassium rich fruits and vegetables reduce the risk of hypertension and stroke.

Food Sources: Fresh foods of all kinds. fruits, vegetables, whole grains, legumes, etc.


Sodium is the chief ion used to maintain the volume of fluid outside the cells. Sodium attracts water. It is essential to muscle contraction and nerve transmission. The connection between sodium and high blood pressure in salt sensitive people is well known. This may not be due solely to an increased sodium intake. As you can see calcium and potassium may also factor into the blood pressure equation. Diets rarely lack enough sodium.

Food Sources: almost all processed food, salt, and soy sauce.


Sunday, December 2, 2012

Beware: Vitamins Deficiencies

Thiamin deficiency causes confusion, uncoordinated movements, depressed appetite, irritability, insomnia, fatigue, personality changes, memory and cognition impairment, shortened attention span, impaired ability to work or learn, and depression.

Riboflavin deficiency causes depression, hysteria, psychopathic behavior, lethargy, and hypochondria evident before clinical deficiency is detected.

Niacin deficiency causes irritability, agitated depression, headaches, sleeplessness, memory loss, emotional instability, and mental confusion progressing to psychosis or delirium.

Vitamin B6 deficiency impairs neurotransmitter synthesis, causes irritability, insomnia, weakness, depression, abnormal brainwave patterns, convulsions, the mental symptoms of anemia (described below), fatigue, and headaches.

Folate deficiency causes the mental symptoms of anemia (described below), tiredness, apathy, weakness, forgetfulness, mild depression, abnormal nerve function, irritability, headache, disorientation, confusion, and inability to perform simple calculations.

Vitamin B12 deficiency causes degeneration of the peripheral nervous system, anemia, and neuropsychiatric damage.

Thursday, November 29, 2012

Sources OF Vitamin B12 For Vegans


The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.

Most vegans consume enough B12 to avoid anaemia and nervous system damage, but many do not get enough to minimise potential risk of heart disease or pregnancy complications.

To get the full benefit of a vegan diet, vegans should do one of the following:
  1. eat fortified foods two or three times a day to get at least three micrograms (mcg or mg) of B12 a day or
  2. take one B12 supplement daily providing at least 10 micrograms or
  3. take a weekly B12 supplement providing at least 2000 micrograms.
If relying on fortified foods check the labels carefully to make sure you are getting enough B12. For example, if a fortified plant milk contains 1 microgram of B12 per serving then consuming three servings a day will provide adequate vitamin B12. Others may find the use of B12 supplements more convenient and economical. The less frequently you obtain B12 the more B12 you need to take, as B12 is best absorbed in small amounts. The recommendations above take full account of this. There is no harm in exceeding the recommended amounts or combining more than one option.

Tuesday, November 27, 2012

The Benefits of Winter Swimming

To those unaccustomed to it, swimming in icy waters can be life threatening. In some cases exposure to cold water causes a type of thickening of the blood that leads to blood clots in the coronary arteries. In common terms, that causes a heart attack. In other cases the heart rhythm is disturbed, sometimes fatally.

From a hormonal point of view, levels of norepinephrine, a catecholamine hormone known to stimulate the heart, increases fourfold, resulting in non-shivering thermogenesis. Other hormones, including ACTH from the pituitary, which controls cortisol release; thyroid-stimulating hormone (TSH); and cortisol, all rise during exposure to cold water. If exposure exceeds 30 minutes, core body temperatures can decrease enough to cause death.
Ice Swimming

That all changes when people swim in cold water regularly. Just as muscles get accustomed to regular exercise, so too does the body to regular cold-water exposure. The body's thermogenesis reactions upgrade, while the circulatory system adapts to cold, preventing the dangerous effects that would ordinarily occur. The metabolic adaptation prevents a dramatic drop in body core temperature that could lead to cardiovascular collapse.

Regular cold-water swimmers show increased beta-adrenergic stimulation of skeletal muscle that doesn't result from increased catecholamine release. Normally, exercise increases the release of catecholamines such as epinephrine and nore-pinephrine, which interact with beta-adrenergic fat cell receptors to promote fat release. The same event occurs during cold-water swimming minus the presence of catecholamines. Scientists think that the exposure to cold water may increase beta-adrenergic receptor sensitivity.

That has implications for fat-burning during regular exercise on dry land. The sensitivity of beta-adrenergic receptors determines how efficiently you burn fat during exercise. Theoretically, if cold-water swimming increases this sensitivity, you may tap into fat stores easier during standard exercise sessions. Cold-water swimmers also show skin adaptations. They get less blood flow to their skin, which acts as a thermal insulation. That results from the lower heart rate that occurs after regular cold-water exposure. The question is whether any real health benefits are associated with icy swims.

One study found a whopping 50 percent reduction in insulin levels at the end of 2 1/2 months of winter swimming compared to baseline, or starting, levels. Lowering insulin provides a number of beneficial health effects, including decreased risk of diabetes and cardiovascular disease. Excess insulin is also linked to increased bodyfat and decreased longevity.

Other studies show that cold-water swimming galvanizes immune system response. Although it does raise cortisol levels, which are linked to immune-system suppression, it compensates by promoting the release of cytokines, chemi¬cals that prime and promote immune responses in the body. One study showed that regular winter swimmers had a 40 percent decrease in the incidence of respiratory-tract infections. Cold-water swimming may also increase the body's antioxidant protection. Apparently, regular cold-water exposure acts as an oxidant stressor, causing the body to upgrade its an-tioxidant defense system.

Saturday, November 24, 2012

3 Tips for Better Abs

Abs Muscles

The Importance of Cardio
So strength training defines the abs, but cardio removes the friendly jiggly layer so you can see all the results of the strength training. High Intensity Cardiovascular work where your heart rate is elevated over 65% of your max for 30min or more is the ideal situation to reduce midriff overload. Not sure what 65% of your max heart rate is? Use the talk test: if you're able to talk, you're not there. During intense cardio exercise you should feel comfortable saying words and short phrases, but not want to carry on a conversation. Cardio for the Core: After Warm Up, Repeat for 30 Minutes, then Cool Down Interval Training- 1 Min Maximum Sprint: 30 Sec Comfortable Jog High Intensity Cross Training's mile sprint: 1 Min Jump Rope: 1 Min Box Jumps

The Fuel
If workouts are the vehicle, then food is the fuel. You can have the best vehicle in town, but if you don't have the gas to get it anywhere it's pretty useless. Let's start with eating regularly - 3 meals and 3 snacks a day is the best routine to keep your metabolism burning fast, and your belly lean. Then be sure to stay properly hydrated. During the summer heat exercising adults should shoot for 100 ounces of water a day. Next be sure you're eating the right amount of healthy fats, proteins, and fiber along with a balanced diet. Add: Nuts, seeds, avocado's, beans, and leafy greens are all known flab blasting super foods that have been shown to help reduce stubborn belly fat.

Resistance Workouts
This is the stuff you've been doing 100 reps of since the 80's with little return on the investment. Crunches are great, but to work the entire core try exercises like the plank, cobra's, oblique crunches, and leg lifts. Also be sure to engage your abs when doing other exercises like running, squatting, and even bicep curls. Doing your regular workout with added instability like the bosu ball, or standing on one leg while you squeeze your stomach requires your core to work harder giving you more bang for your buck. Complete Ab Routine- 3 Sets: 60 Sec Plank: 15 Oblique Crunches: 25 Crunches: 15 Medicine Ball Twists: 15 Leg Lifts

Thursday, November 22, 2012

The Essence of Amino Acid Supplements

These used to be popular the same time the weight gainers were. Multi-spectrum amino acids (amino acid tablets with many different amino acids in them) are nothing more than crude protein powder compressed into tablets. So it's like taking protein in tablet form.

There are some free form amino acid supplements, but the science here doesn't cut it. In fact, there was no science showing that supplementing with them provided any benefit in athletic performance.


Multi-spectrum free form amino acids may pose an absorption problem due to the varying molecular weights of the individual amino acids. This can cause different absorption rates and characteristics among the different individual amino acids.

It is not recommended taking multi-spectrum amino acid supplements. Singular amino acids, like L-Glutamine, are a different story especially when taken in doses that impart a definite physiological effect.

Monday, November 19, 2012

4 Products For Your Immune System

Killer bacteria and viruses are everywhere. So what keeps the human race from dying out? Our spectacular immune systems, the protectors of our health— and our species. Considering all the junk we feed ourselves, it's no wonder our immune systems get sluggish and we get sick (some even say that cancer is a direct result of a faltering immune system).

The worst immune-system busters include alcohol, high-sugar foods (disease-causing bacteria feed on sugar, especially the refined type in table sugar, candy and alcohol), cured meats—like bacon that's loaded with nitrosamines—and trans fats, or fats that are mutated through man-made means. To avoid trans fats, look for the words hydrogenated or partially hy-drogenated on food labels; if you see them, don't eat that food.

Even if you avoid all of the above, you're still exposed to plenty of bugs that can take you down and force you to miss workouts. To help marshal your defenses against them, try to boost your immune system through your diet. Here are some excellent immune-system boosters:

Berries. Cranberries, blackberries, blueberries and even strawberries contain anthocyanidins and other immune-system-friendly flavonoids. Plus, they contain dietary fiber and vitamin C.

Immunity Boosters

Cruciferous veggies. Broccoli, cauliflower, brussels sprouts and cabbage contain phytochemicals that can protect against many types of cancer

Immunity Boosters

Green tea. It contains polyphenols, which are antioxidant compounds that can squash the formation of cancer-causing compounds produced in the stomach. Green tea also ramps up the metabolism and increases fat burning.

Immunity Boosters

Soy foods. Eating tofu, soy milk or a soy-protein bar every few days can do wonders for your immune system—and, no, it won't stop you from building muscle. You'd have to eat loads of it every day to get its estrogen-mimicking effects. Taken in moderation, soy can reduce your risk for many diseases, including prostate cancer, due to its many antioxidants and phytochemicals.

Immunity Boosters

Saturday, November 17, 2012

Important Mineral : Magnesium

Over half of the less than two ounces of magnesium in a 130- pound person is in the bones. Magnesium is critical to the operation of hundreds of enzymes and directly affects the metabolism of potassium, calcium, and vitamin D. It plays an integral role in nearly three hundred body functions. It aids in bone growth, basic metabolic functions, and the functioning of nerves and muscles, including the regulation of normal heart rhythm. Low intake hasbeen linked to high blood pressure, heart-rhythm abnormalities, and heart attack.

People whose drinking water has a high magnesium content experience a lower incidence of sudden death from heart attack. Magnesium is easily washed and peeled away from foods during processing, so fresh or slightly processed foods are your best choices.

The food sources of Magnesium are: Nuts, legumes, whole grains, wheat bran, dark green vegetables, bananas, apricots, etc.

Healthy Minerals

Wednesday, November 14, 2012

Whole Grains Benefits

Whole Grains

Grains are staple foods in most societies. In traditional diets, grain were typically consumed either in whole intact form or as coarse flours produced from stone grinding. Grinding or milling using modern technology produces fine flours with very small particle size. Milling also removes most of the bran and much of the germ. The resulting refined grain products contain more starch but lose substantial amount of dietary fiber, vitamins, minerals, essential fatty acids, and phytochemicals. Because of loss of the outer bran layer and pulverization of the endosperm, refined grains are digested and absorbed more rapidly than whole grain products and tend to cause more rapid and larger increases in levels of blood glucose and insulin. Thus, whole grain products such as whole wheat breads, brown rice, oats, and barley usually have lower glycemic index (GI) values than refined grains. Whole grains are also rich in fiber, antioxidant vitamins, magnesium, and phytochemicals.

Monday, November 12, 2012

A Magic Recipe for Body Cleansing


7.5 cups water per day (or 10 oz per glass)
12 tablespoons Organic Grade B Maple Syrup (or 2 tbsp. per glass)
3 freshly squeezed lemons (or 1/2 lemon per glass) a little over half a teaspoon of cayenne pepper (or 1/10 tsp. per glass) or to taste
1.) drink 6 (10oz) glasses per person per day.
2.) before bed drink warm "smooth move" tea. (available at healthfood stores)
3.) duration as desired.

Calcium for Bone Pains

CalciumVegetable calcium can't be dissolved by our stomachs (ruminants, like cows, can dissolve it—they have an extra stomach loaded with special bacteria who do the actual retrieving of calcium). Tablet-form calcium can't be dissolved well either, especially as we age. We need predissolved calcium if a little is to go a long way. Primitive people who lived on fish or stone-ground meal ate 4-6 grams of calcium a day.6 Even if only 20% of this got dissolved,they would still have about 1 gram of utilizable calcium for themselves. Chances are good they dissolved even more,since they were young (life expectancy was less than 50 years). Their skull remains show beautiful, cavity-free teeth. They lived outdoors, mainly, so getting enough sunshine-derived vitamin D was not a problem. Their natural diet supplied enough vitamin B2 to protect them from UV (ultraviolet) damage from sunshine exposure.

But these are civilized times. Our lives are stretched into old age, when our stomachs no longer produce enough acid to kill bacteria, nor to dissolve the minerals in our food. So they need to be dissolved for us. Milk is a beverage where the calcium has already been dissolved by the other ingredients. The lactic acidin milk formed during digestion gives the calcium the correct chelated structure for absorption by the intestine. Even the bile participates in calcium absorption. Milk also contains phosphate, but not too much to be useful. It is  recommended milk as a calcium source to heal the jaw bone after and before dental work. You need 1+ grams a day. One quart of milk has 1 gm (1000 mg) of utilizable calcium. You absorb only 250-400 mg. The rest is excreted and eliminated. Only the absorbed calcium can heal your jaw bone. Use milk in cooking as well as a beverage. The calcium in it is indestructible.

Wednesday, November 7, 2012

Antioxidants and Other Phytochemicals

Many antioxidant products are marketed with claims that, by blocking the action free radicals, they can help prevent heart disease, cancer, and various other conditions associated with aging.

Free radicals are atoms or groups of atoms that have at least one unpaired electron, which makes them highly reactive. Free radicals promote beneficial oxidation that produces energy and kills bacterial invaders. In excess, however, they produce harmful oxidation that can damage cell membranes and cell contents. It is known that people who eat adequate amounts of fruits and vegetables high in antioxidants have a lower incidence of cardiovascular disease, certain cancers, and cataracts. Fruits and vegetables are rich in antioxidants, but it is not known which dietary factors are responsible for the beneficial effects.


Each plant contains hundreds of phytochemicals (plant chemicals) whose presence is dictated by hereditary factors. Only well-designed long-term research can determine whether any of these chemicals, taken in a pill, would be useful for preventing any disease.

The most publicized phytochemicals with antioxidant properties have been vitamin C, vitamin E, and beta-carotene (which the body converts into vitamin A). Evidence exists that vitamin E can help prevent atherosclerosis by interfering with the oxidation of low-density lipoproteins (LDL), a factor associated with increased risk of heart disease. However, vitamin E also has an anticoagulant effect that can promote excessive bleeding. In 1993, the New England Journal of Medicine published two epidemiologic studies which found that people who took vitamin E supplements had fewer deaths from heart disease. These studies did not prove that taking vitamin E was useful because they did not rule out the effects of other lifestyle factors or consider death rates from other diseases.

Moreover, other studies have had conflicting results. The only way to settle the question scientifically is to conduct long-term double-blind clinical studies comparing vitamin users to nonusers and checking death rates from all causes.

Sunday, November 4, 2012

Vitamin B Deficiency

Here is a list of persons which are most probable to suffer from Vitamin B deficiency: 

Alcohol abusers. Alcohol blocks your ability to absorb B vitamins and also makes you excrete them faster. Alcoholics are most likely to be deficient in thiamin, riboflavin, pyridoxine, and folic acid.

The elderly. You absorb less of some of the B's as you age. Also, elderly people who live alone or in nursing homes often don't eat properly and don't get enough B's from their food.

Smokers. Tobacco smoke decreases your absorption of B vitamins across the board.

People with chronic digestive problems. These people may not be absorbing enough B vitamins through their intestines.

People on strict diets. Vegetarians and vegans (vegetarians who don't eat any animal foods such as milk or eggs) may not get enough B vitamins. Vegetarian children and people following macrobiotic diets are especially at risk.

Vitamin B Deficiency

Friday, November 2, 2012

Heat Injuries: Avoidance and Treatment

Heat injuries, heat disorders, heat-related illness: all refer to a medical condition arising from failure of the body to properly regulate its heat level, resulting in over-heating. Heat injuries are common in physical activities of a strenuous nature (sports, outdoor activities, endurance events, outdoor recreation sports, outdoor power sports, outdoor water sports). These activities do not need to take place in an outdoor setting for someone to be at risk of developing a heat injury. It is important to realize that heat injuries can have very serious consequences including damage and failure of major organs in the body leading to death.

Certain factors can increase the risk of heat injuries.
  • Weather conditions. Hot, humid and sunny environments are associated with higher incidence of heat injuries. The temperature of a person's skin is lower than that of his body core, usually 86-90 degrees Fahrenheit. Thus when the air temperaure is higher than this, heat is gained by the body through radiation. If the air humidity is high, this reduces sweat evaporation and leads to decrease in heat loss through sweating. It should be appreciated that heat injuries can occur at night if the conditions of heat and humidity are high. In sunny weather, there is heat gain from the solar radiation. There is less heat gain and improved heat loss when the weather is cloudy, cool and breezy.
  • Prolonged high intensity physical exercise or activity. Such activity increases the body's heat gain as a result of repeated muscle contractions, while the duration of the activity may prolong a person's exposure to unfavorable environmental conditions and a greater risk of heat injuries.Insufficient hydration status, illness and insufficient cardiovascular and sweating response are other factors that increase risk.
  • Heat injuries represent a continuum of a medical condition rather than the usual per¬ception of distinct injuries: heat cramps, heat exhaustion, and heat stroke.
  • The current opinion on muscle cramps is that these arise from muscle fatigue and not necessarily from over-loss of electrolytes. However, exercise in hot conditions with excess loss of sweat may be related to muscle cramps, which are then sometimes known as heat cramps.

Heat stroke exhaustion is conventionally considered as due to the inability of the cardiovascular system to meet the needs of both the contracting muscles and the supply of blood to the skin for sweating processes. The common signs symptoms of heat stroke include thirst, fatigue, weakness, and headaches. Heat stroke is generally considered when the body core temperature exceeds 104 degrees Fahrenheit, and represents a failure of the body's temperature regulation mechanisms. The person will have experienced the signs of heat exhaustion and may then show signs of decreased sweating, feeling faint or dizzy, mental irritation (confusion, altered consciousness, irrational behavior), and finally collapse. In addition, there may be feelings of thirst, by which time the body has already started to dehydrate. Salt staining of clothing indicates a loss of minerals associated with excessive sweating.

Once a person shows signs of heat injury, treatment should begin immediately. This includes:
  • Reducing the intensity of physical exertions, stopping if necessary
  • Movement to a cooler location (eg. more shade, breezy, under a fan, in an air-conditioned room)
  • Consumption of water or electrolyte-containing fluids, preferably cooled to lower body core temperature and to improve absorption
  • Removal of clothing to assist with cooling, wherever practical
  • Application of cooling methods (towels soaked in cold water, ice packs, immersion in cold water, etc)

Tuesday, October 30, 2012

The SuperNutritional Kale

Kale is a nutritious vegetable and is considered to be a form of cabbage. It can be green or purple and is a rich source of calcium, beta-carotene and vitamins. Like broccoli kale contains sulforaphane, which is believed to have anti-cancer properties.

KaleKale chips are a popular and very nutritional snack and if you happen to have kale sitting in your garden, fridge or freezer and you are not sure what to do with all of it you can always dehydrate your kale. Dehydrating kale or any other collard greens is a relatively easy process and can be done in your very own kitchen using a dehydrator or the oven.

How To Dehydrate Kale Step by Step:

  • Get some kale from your garden, fridge or freezer and using a knife, trim the stems. Now separate the leaves from the thick parts of the stems by cutting or tearing the leaves away.
  • Keep the stems, which can be used in soups or eaten as is. Wash the leaves in cold water and allow to drain for a bit.
  • If you are using a dehydrator, take the drained leaves and spread them out in a single layer on the trays. To remove any excess moisture wipe the bottom of the trays with a cloth.
  • Set the dehydrator to 105 degrees and dry the leaves until they become crispy. The drying process with a dehydrator will take approximately 6 hours. Once dry, store your dried kale leaves in an airtight container or crumble the leaves and store them in airtight plastic bags to be used later in soups.
  • If you do not have a dehydrator, don't worry because dehydrated kale chips can just as easily be made in the oven. Here is how: Follow the first 2 steps, but instead of using a dehydra-tor, preheat your oven to 105 degrees. It is said that food dried at lower temperatures will retain more of its vitamins and enzymes.
Spread your kale leaves out on a baking or cookie plate, place in the oven and leave them there for about 4-6 hours until they are crispy. You can make great tasting kale chips when you dehydrate them with lemon juice or even honey by simply massaging the honey or lemon juice into the kale leaves and sprinkling a little bit of salt over them prior to dehydrating.

The great thing about dehydrating kale and making kale chips is that not only do they taste great but it is also a certain way to up your kids' vegetable intake without them even noticing!

Saturday, October 27, 2012

Role of Fruits and Vegetables to Prevent Cardiovascular Diseases

Although there has been a consensus that fruits and vegetables should be considered as cornerstones in a heart healthy diet, it is only recently that solid epidemiological evidence has linked these two food groups together. The largest relevant study has reported a significant inverse association between consumption of fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, and risk of Cardiovascular Diseases. Every single serving per day of fruits and vegetables was associated with a 4% decrease in Cardiovascular Diseases risk. It is still unclear whether the fruits and vegetables themselves have cardio-protective features, or whether they simply displace from the diet other foods with harmful properties. Both recommend consumption of at least 8–10 servings of fruits and vegetables combined per day. However, the biologic mechanisms whereby fruits and vegetables may exert their beneficial effects are not entirely clear and are likely to be numerous. Several nutrients and phytochemicals, including fiber, potassium,folate, lycopene, and polyphenols, could be independently or jointly responsible for the apparent reduction in Cardiovascular Diseases risk. Functional aspects of fruits and vegetables, such as their low dietary glycemic load and low energy density, may also play a significant role.

fruits and vegetables

Moreover, fruit and vegetable consumption has been positively associated with total adiponectin levels, an adipocytokine that has been shown to improve insulin action as well as glucose and lipid metabolism. Additionally, consumption of fruits has been positively associated with high molecular weight adiponectin, the fraction of adiponectin that has been proposed to be more closely associated with insulin resistance and the presence of metabolic syndrome. Although it is important to continue our quest for mechanistic insights, given the great potential shown in epidemiology studies, increased fruit and vegetable intake is recommended. A variety of deep colored fruits and vegetables is recommended because of their high micronutrient content. Moreover, due to their significant nutrient density and fiber content, fruits and vegetables at the commencement and in between meals may play a role in inducing satiety, which would in turn reduce calorie intake and promote weight loss.

Wednesday, October 24, 2012

Vitamin A and Beta-Carotene Sources

Vitamin A plays a vital role in vision, and in being able to see at night. In response to light, vitamin A is part of the initiating signal which conveys the stimulus of sight to the brain’s optic center. In this process a little vitamin A is destroyed each time, thus we must keep our blood supply replenished to support this ongoing mechanism. It also keeps our cornea, the hard, clear membranous window of the eye, healthy.

Vitamin A contributes to the health of our skin and all the protective linings throughout the body—from lungs to urinary tract. This is the body’s first line of defense against environmental insult. It also plays a role in immunity and in fighting infections.

Vitamin A is necessary for growth of bones and teeth. It acts somewhat like a hormone in regulating storage, release and conversion of various substances, and is involved in reproduction process and sexual enhancement proceed..

Food sources of Beta-Carotene that can be converted to Vitamin A

  • All vegetables with dark green leaves—generally the darker the leaves the better source it is of beta-carotene. Iceberg lettuce is not a good source. All fruits and vegetables which are deep yellow to deep orange in color. Notable exceptions are oranges, corn, and green beans.
  • Sweet potatoes, carrots (1 medium carrot), pumpkin, squash, red and green peppers
  • Dandelion greens, collard greens, turnip greens, spinach, kale, Swiss chard, bok choy, mustard greens, beet greens, arugula, green leafy cabbage, romaine lettuce, endive
  • Cantaloupe, apricots, mangoes, persimmon, guava, watermelon, nectarines, papaya, peaches (dried apricots and peaches are rich sources but high in calories), Broccoli, tomatoes including juice and sauce, Brussels sprouts, green peas, asparagus
  • Beta-carotene herbs: basil, coriander, dill, fennel leaves, mint, parsley, and rosemary

Vitamin A Health

Monday, October 22, 2012

Body Conditioning Mechanisms

Training appears to cause the loose connective tissue and fascia underlying the skin to change in such a way that they can withstand knocks and blows better. Besides the sub-cutaneous fascia there is a compartmental fascia, that is, a covering around bundles of muscle fibers, individual muscles, and around groups of muscles. Fascia is the tough unchewable substance found in the middle of the leg muscles used in a typical Sunday roast beef. Its natural purpose is to provide the muscle fibers something to push against when they are contracting. Hence, fascia is very tough and weight for weight is comparable to steel in tensile strength. It seems that with repeated slight trauma the fascia thickens slightly so as to provide an even stronger cover.

This covering of sub-cutaneous fascia cushions blows and can be thought of as a tough extra skin underlying the outer skin. Cushioning from the fascia is achieved by account of it being totally inelastic and when it is stressed against contracted muscles it spreads the impact over the surface of the muscle allowing no penetration into the muscle body. This lowers peak impact pressures at the point of contact. Equally important to the actual fascia's thickness and strength is muscle tone. The stronger the muscles are contracted the more tension would be exerted in the subcutaneous fascial layer. The tighter it is stretched the more are the penetrative force would be dissipated over. The deep compartmental layers in and around muscles are quite possibly also implicated in this cushioning.

Other structures are probably also involved in conditioning. The dermis may develop a protective callusing over areas that are frequently hit or abraded. The loose connective tissues are those tissues that lie between the fascia and the lowest levels of the outer skin or epidermis. It is made up of collagen, the same tough connective tissue as that of fascia and tendons and it is in the loose connective tissues that fat is stored. This layer too may change as a result of training and also work to slightly cushion the effect of blows. One way could be a change in the proportion of collagen to fat.

The loose connective tissue has a rich blood supply and is able to repair and regenerate itself quickly and quite easily. The deep fascia is also bathed, although mostly indirectly, in a rich blood supply from the loose connective tissue and from the muscles themselves. It also has a very limited direct blood supply. As a result of the micro damage and regular training the blood supply to the loose connective tissue and fascia might increase as they thicken. Besides the cushioning effect of this thickening, the increased blood supply would provide another benefit, in that, the body's ability to repair micro damage is much enhanced - small bruises healing almost before they are noticed.

The mechanisms for conditioning bones is much more problematic to describe if it even happens because the author suspects that it is more likely an artifact of pain tolerance. If any conditioning can be given to bones it is more from the effects of muscle stress than repeated trauma, because bones thicken depending on the loads they have to endure. Denser boner could be more resistant to impact forces but it is doubtful to the author that this would be to any significant degree.

An increase in the density of the bone would stimulate the periosteum, and it may be possible by repeated very gentle stimulation to make it thicken and hence "condition". With bone's slow regenerative ability any useful conditioning will also be very slow to develop. Any apparent bone conditioning, other than that insignificant amount explained by increased bone density and minimal thickening of the periosteum, is more probably better explained by accommodation to pain. It is not recommended by the author to seek to condition bones and this activity has been abandoned by him.

This abandonment was is due to the attendant risks of bone conditioning. The slightest over zealousness in conditioning bony areas and the periosteum will separate from the bone because the bone becomes depressed away from the periosteum. Once it has lifted from the surface of the bone it will lose its indirect blood supply and take a long time to re-attach. Whilst it is unattached blood will collect between the bone proper and the periosteum. This is the dreaded and very painful bone bruise.

Friday, October 19, 2012

Enjoying The Night Life

When it comes to partying, bodybuilders seem to have only two extremes. There are those who don't let bodybuilding slow them down—they go out as often as they like, staying out until the early morning and abusing alcohol and/or drugs. Then there are those who believe that they must never, under any circumstances go to a party or a nightclub, lest they destroy their physiques and set their gains back a decade.

night life

Whatever happened to moderation? Partying as if it's 1999 every weekend will definitely have a negative impact on your bodybuilding success, but you can still go out every once in a while and enjoy yourself. Just limit your late-night excursions to no more often than once a month, and go very easy on the alcohol (drugs are also obviously something you don't want to indulge in heavily, if at all). You might even find it's kind of amusing to be one of the few sober people in a club or at a party, as you get to sit back and observe the effects of intoxication on others. You don't need to stay out until dawn every time either. Two or three in the morning is plenty late. Try to arrange your schedule so that you can make up for lost sleep the following day, and be sure to eat a bit more the next day to make up for any meals you may have missed while painting the town red. You don't have to live like a monk to get bigger and stronger, so don't deny yourself the pleasure of occasionally going out and cutting loose.

Wednesday, October 17, 2012

The Benefits of Phosphorus

Phosphorus is the second most abundant mineral in the body. About 85% of it is found combined with calcium in bones and teeth. The concentration of phosphorus in the blood is less than half that of calcium.

Deficiencies are unknown. It is a part of each cell’s genetic material, therefore essential for growth and renewal of tissues. It is essential for energy production and to maintain the acid-base balance. It is also necessary to form cell membranes.

The main food sources containing phosphorus are: legumes, nuts, peas, dairy products, etc.


Monday, October 15, 2012

Food To Avoid Stress

Eat Fat and Sea Salt - Your body uses good fats to make happy hormones, so if you are on a fat free diet your body doesn't have what it needs to make any hormones. Good fats to eat include butter, olive oil, and coconut oil. You want to have plenty of sodium for your adrenals to function and sea salt also contains trace minerals.

Eat Meat and Eggs - You want to make sure you are giving your body frequent, high protein meals and snacks. Proteins contain Amino acids, and they are the building blocks for healthy cells and proper function of the endocrine system. Limit your sugar, alcohol, and caffeine, a diet high in these three puts daily stress on your body and your adrenals have to respond to this stress as much as they do the deadline at work.

Have Protein for Breakfast - If you have carbohydrate or fruit for breakfast the sugar will cause your adrenals to be stressed and working hard before you even start the day. A better option is eggs cooked in butter.

Eat Real Food - Try to avoid any fake food, if you can't recognize the ingredients, neither can your body.
In addition, you also need to be taking a "whole food" multi-vitamin and an extra vitamin C and B complex. These are vitamins that are quickly used up when under daily stress so we need to take them daily. You also need to supplement magnesium, especially at night to help you sleep and repair your body while you are resting.
No Stress

Friday, October 12, 2012

The Amazing Benefits of Sprouts

Sprouts Health

  1. One tablespoon of seeds will fill a quart jar with several ounces of  sprouts.A 4-ounce package will yield several pounds.
  2. Take less than a minute per day to grow and prepare. They will grow nearly anywhere indoors, in any season. Sprouts require very little space and travel well. They are the ideal vegetables for campers, boaters and RV’ers. Complete, easy -to-follow instructions are provided in the sprouting kits, on the seed package labels and in the Handy Pantry’s book, Sprouting for Health in the new millennium.
  3. This “garden in your kitchen” grows very fast, in any kind of weather. No digging, planting, weeding, pests or chemicals involved. And there’s no long wait, as in seasonal outdoor gardens. Just 3 to 7 days to a bountiful, nutrition-packed harvest. When stored in your refrigerator, they will stay fresh for days- even weeks if rinsed properly.
  4. Sprouts are as sweet and pure as Nature intended food to be. The Handy Pantry supplies only natural, untreated seeds, with up to 99% rates of germination, grown especially for sprouting. Almost everything we carry is now organic.
  5. Sprouts are real health food. They are full of life- as you will see in how fast and luxuriously they grow. The right combination of sprouts contains everything needed for life and health. All their many nutritional elements are easily assimilated and readily available to your body. When home-grown, you know they are pure, and you can enjoy them at the peak of their perfection.
  6. Bursting with flavor, you may be surprised how truly delectable they are. Enjoy them in salads, on sandwiches, stir-fried, steamed, or even baked in wholesome, home-made breads. You will find several recipe ideas in our book, Sprouting for Health in the 90’s.
  7. Several contain more protein than cooked meat-at a tiny fraction of the cost. The presence and balance of amino acids makes this protein more digestible. All sprouts are rich in vitamins, minerals, trace elements, enzymes, and fiber. When exposed to light, several become rich in chlorophyll. For specific nutritional qualities of each, see Sprouting for Health in the 90’s .
  8. One fully-packed cup of alfalfa sprouts contains only 16 calories. These are simple sugars for quick energy. Sprouts contain no cholesterol and provide several essential fatty acids. Sprouts are the perfect weight-loss and body-purification food for the 90’s.
  9. Chlorophyll helps cleanse and oxygenate the blood. Enzymes aid in the digestion and assimilation of nutrients, and contribute to the body’s life force. Fiber aids elimination and their lecithin helps the body get rid of cholesterol. A raw food diet is one of the best ways to detox your body.

Tuesday, October 9, 2012

Benefits of Vitamin B6

This vitamin assists in the process of converting tryptophan to niacin as well as converting one kind of amino acid (protein building blocks) into another. It contributes to the regulation of blood glucose and plays a role in immune function. Women have taken it to combat PMS symptoms. It was by means of the megadoses taken for this reason that it was discovered that too much B6 could create toxic symptoms after as little as two months. Moderate amounts taken as supplements for this reason also resulted in toxic symptoms after about five years. To date, no conclusive studies have indicated vitamin B6 as a measure to alleviate PMS symptoms.

The food sources of Vitamin B6 are: Potatoes, watermelon, bananas, leafy green vegetables, legumes, etc.


Sunday, October 7, 2012

Female Fitness: The Honey Beauty

According to the dictionary, honey is a sweet yellowish or brownish fluid produced by various bees from the nectar of flowers. Besides using honey as food, did you know that honey is one of the oldest and most effective beauty aids.

Honey contains waxes, sugars, and traces of minerals. It is a natural moisturizer, as well as an anti-irritant making it suitable for sensitive skin types. Honey can be found in many of the beauty products you find in your local drug store or favorite beauty supply store. Some of these products can be very expensive to purchase and many of these products can be made at home.


Try some of the following honey beauty tips below. Please be sure not to use honey on your skin if you are allergic to it!

  1. Honey mask: Apply pure honey to your face and allow it to set until dry. This will take about 15 minutes. Once dry, rinse your face with warm water.
  2. Body glow bath: To moisturize, smooth, and get an all over body glow, keep a jar of honey next to your bath. Apply honey on your skin and pat dry using both hands. While patting your skin, the honey will get sticky and gently pull up your skin. Rinse away the honey when you are done. The results will be great circulation and beautiful, glowing skin!
  3. Honey bath: For sweet smelling and soft skin, add  honey to your bath water.
  4. Honey scrub: Mix 1 teaspoon of honey with a little almond flour into the palm of your hand. Gently apply on your face for a facial scrub. Rinse your face with warm water to remove honey scrub.
  5. Daily facial cleanser: Mix 1 teaspoon of honey with a little milk powder into the palm of your hand. Apply on your face to clean away dirt and makeup and then rinse with warm water.
  6. Shiny Hair: To add some shine to your hair, mix 1 teaspoon of honey, a squeeze of fresh lemon, and 1 quart of warm water. Shampoo your hair as usual and then pour the honey mixture on your hair. Allow your hair to dry as normal. You do not have to rinse out the honey mixture.
With the above beauty tips, you can create affordable spa-like products at home. Honey is a wonderful beauty product because it contains , vnaturally occurring enzymes,vitamins, and minerals. Be sure your honey is all natural by purchasing only 100% pure honey to create your beauty products.

Friday, October 5, 2012

Dietary Patterns and Physical Activity Effects on Insulin Resistance

Healthy dietary patterns, including the low glycemic index diets and Mediterannean type diets have received much recognition over the past few years for their association with substantial health benefits. A cross-sectional study evaluating plasma markers and dietary data from 987 diabetic women from the Nurses’ Health Study (NHS) revealed that women following a Mediterranean-type dietary pattern albeit older tended to have lower body mass indexes and waist circumferences, and had higher total energy intakes, physical activities, and plasma adiponectin concentrations. Of the several components of the Mediterranean dietary pattern score, alcohol, nuts, and whole grains showed the strongest association with adiponectin concentrations.

The significance of high circulating adiponectin levels in the context of features of the metabolic syndrome is discussed later on, but women in the NHS adhering closely to a Mediterranean dietary pattern had, in addition to higher adiponectin levels, lower levels of proinflammatory adipokines, lower degrees of insulin resistance, and lower risk for diabetes and cardiovascular disease. In contrast, high glycemic index diet and higher consumption of sugar-sweetened beverages, observed mainly in relation to a Western dietary pattern, are clearly associated with a greater magnitude of weight gain and an increased risk for developing type 2 diabetes. Recent studies suggest that long-term coffee consumption is associated with a reduction in long-term weight gain and a statistically significantly lower risk for type 2 diabetes. The nuts consumption has also been described to offer potential benefits in lowering risk of type 2 diabetes in women. Finally, in addition to dietary patterns, physical activity significantly improves insulin resistance, insulin sensitivity, and the metabolic syndrome, in part by altering circulating adiponectin and expression of adiponectin as well as adiponectin receptor mRNA in muscle.

Thursday, October 4, 2012

Weight Gainers - No Longer Efficient


Weight gainers were popular years ago mainly because of the name itself. There are no current weight gainer that is worth taking right now. The majority of them are all way too high in sugar and too low in protein. Basically what they do is add a bunch of nutrient sparse calories that go more toward increasing fat than muscle.

It is recommended to avoid at least the current crop of weight gainers. As for right now, leave the weight gainers on the shelf. 

Tuesday, October 2, 2012

Choose Your Strategy of Training

Strategy can be defined as "a careful plan or method." It is the choosing of a specific set of tactics that will enable the student to accomplish their desired goal in an efficient and effective manner. The strategy they choose will depend upon the unique set of circumstances that have presented themselves. It will also depend on the amount of technical information the student has, as well as which attributes the student and his opponent possess.

It would be efficient to start by learning and practicing the mechanics of a specific technique. Next, you put some techniques together into two and three technique combinations. Next, you spar with it, and then finally, you review it. Let's start with the mechanics of a triangle and an arm lock. There are eight separate components of a triangle. There are seven separate components of an arm lock. To realistically put these two techniques together into an effective combination (while sparring) would require you to manipulate about fifteen different components within a short period of time (less than two seconds). Plus, you would have to set the first technique up by leading your opponent into it from a superior position. (As you can see, this is not an easy task to accomplish. Especially the first time you try it. This is why it is so important to master the mechanics of one technique before moving on to another one.) So, as you can see, this is a lengthy process. However, it is obtainable.

Once you can perform a technique reflexively where you no longer have to think about it, you can then move on to developing the specific attributes required to make that technique work.

Once you gain a handle on the mechanics and the attributes, you can then focus your efforts on developing a variety of strategies to set the technique up on a variety of opponent's. For example, how would you set up the technique on a bigger and stronger person? How would you set up the technique on a more experienced person? How do you set up the technique on an opponent who is faster than you are?

Start this new journey of yours by first identifying your weaknesses. Get rid of those weaknesses so that you can one day look back on them and say, "I remember when..." Find something that you're not good at and work hard to become good at it!

Sunday, September 30, 2012

Acidic Foods: Alternative Substitutions


There are ways you can still enjoy some of the highly acidic foods you're currently eating, even if you're overly acidic.

Fruit drinks
Add sodium bicarbonate to your fruit drinks: one-half to one teaspoon per quart. This will make the drink taste smoother and richer as well as increase the pH. To improve digestibility, have these drinks first thing in the morning on an empty stomach. If you want to add protein powder, use vegetable protein, which is less acidic than animal protein. And don't drink these with protein-rich meals containing milk or meat, since they require more acid production for digestion.

Blend A Drink
If you're overly acidic, try whipping up a remedy in the blender. Throw in some enzyme-rich, alkaline ingredients, such as fresh vegetables and certain fruits. Liquefying the solid ingredients helps reduce the strain on your pancreas and other digestive organs. These liquid meals can help prevent fatigue, brain fog, inflammatory conditions, autoimmune problems, and possibly even cancer.

Wine has an acidic pH, and can cause heartburn and other digestive symptoms in overly acidic people. But if you'd still like to occasionally sip a glass, take a sodium and potassium bicarbonate mixture (Alka Seltzer) right after drinking an alcoholic beverage to blunt the acidic effects. You can also use bicarbonate to help neutralize the uncomfortable symptoms of a hangover. (If you must drink alcohol. . .then don't drink it on an empty stomach. This overwhelms the liver's ability to metabolize and detoxify the alcohol. To slow the liver's absorption of alcohol, first eat some sort of oily or fatty food. Say, a salad with an oil-based dressing, or smoked salmon.)

Coffee and tea
If you're overly acidic but simply must have your daily cup of coffee or black tea, purchase acid-free versions from specialty tea and coffee stores.

Sparkling Water
If only the bubbling varieties of mineral water are available, you can reduce the carbonation with a pinch of table salt. This not only makes the water go flat, but provides you with a more alkaline drink.

Salad dressings
Substitute Bragg Liquid Aminos for vinegar when making salad dressings. This flavouring agent can be purchased in most health foods stores. Combine it with olive oil and herbs for a delicious dressing. Or, prepare a salad dressing with half the vinegar, increasing the amount of water and oil and adding extra flavouring agents.

Thursday, September 27, 2012

Carpal Tunnel Syndrome

Carpal tunnel syndrome is a common repetitive-work-related injury. It's often seen in those who work on computers for many hours (keyboard or mouse) or perform repeated fine motor movements (tasks requiring grasping, pinching, gripping and so on). What does that have to do with weight training? Certain exercises aggravate carpal tunnel syndrome, which is now prevalent due to the computer's prominence in the workplace.

Carpal tunnel syndrome is the name given to the irritation and compression of the median nerve in the wrist. The nerve travels down the arm and enters the top of the forearm, where it can also be compressed. From there it travels down between the forearm muscles and into the "carpal tunnel." The floor of the tunnel is made up of carpal, or wrist, bones, and its roof is made of the transverse carpal ligament, which is part of a connective-tissue structure. The tendons of the forearm muscles, or wrist flexors, are also located in the carpal tunnel.

Some in health care claim they know why carpal tunnel occurs, but we really don't know. We do know what happens when it occurs, however. The median nerve begins to become inflamed and dysfunctional. Nerve pathology is known as a neuropathy, which makes the accurate term for the condition median neuropathy at the carpal tunnel, but carpal tunnel syndrome, or CTS, is easier for most to remember.
The median neuropathy may be more than a simple compression. It may be a neurological overuse problem—too much stimulation of the nerve.

Once the nerve is inflamed, it can be further aggravated by being pulled against the roof or floor of the tunnel for any length of time. One activity that commonly aggravates CTS is pulling blankets up to your neck at night and keeping your wrists bent or flexed for hours. People often wake up with numb fingers and hands (usually thumb, index finger and middle finger). Doctors prescribe splints to keep the wrist straight at night. That keeps the nerve more centrally located in the tunnel, away from the roof and floor.

Some exercises aggravate an inflamed median nerve. Reverse-grip bench presses are a great alternative to the regular bench press in that they reduce stress on the shoulder. The bar rests against a branch of the median nerve in the thumb area of the hand, however, and can significantly increase numbness and tingling in the hand by the next morning. The regular-grip bench press can do the same, but it seems to be reported less often. Some trainees may not feel those symptoms. They may have very thick hands, and that branch of the nerve may not be compressed to the same extent.

Wrist curl and reverse wrist curl can stretch the median nerve against the roof or floor of the carpal tunnel. That may be enough to aggravate the nerve, especially if you do multiple sets of high reps. Also, if the flexor tendons are inflamed and thickened, they can irritate the median nerve in the tunnel. Again, some trainees may not feel those symptoms.

There are bodybuilders who develop carpal tunnel syndrome if they have a rapid and significant weight gain after a competition. When competitors gain 30 pounds in a few weeks, there are often complaints of tingling hands. It is not necessarily those exercises cause carpal tunnel syndrome but, rather, that your body may not tolerate them well once CTS has developed. If you're experiencing symptoms of carpal tunnel syndrome, have a special test performed known as a nerve conduction velocity. The test can be ordered after an orthopedist, chiropractor, neurologist or medical doctor has examined you.

Tuesday, September 25, 2012

Calcium Benefits For Our Body

Calcium is the most abundant mineral in the body. Nearly 99% of it is stored in the bones, where it not only serves to formulate bonestructure but functions as a bank which deposits calcium into the body fluids at the very slightest indication that blood calcium levels have dropped. It not only builds bone and teeth, but maintains bone density and strength. Once bone is built it is not static; minerals of the bone are in constant flux, reforming and dismantling. The other one percent travels in the fluids that bathe and fill our cells. It’s a minute amount, but here is what it does
  • It regulates the transport of ions across cell membranes and is particularly important in nerve transmission.
  • It helps maintain normal blood pressure.
  • It is essential for muscle contraction and therefore for the heartbeat.
  • It is involved in the secretion of hormones, digestive enzymes, and neurotransmitters.
  • It plays an essential role in the clotting of blood.
To be protected against osteoporosis in later years it is necessary to build solid bones during childhood and young adulthood up until about age twenty four. That is the time when most bone growth takes place. After about age forty, bones begin to lose density regardless of calcium intake. It is done quietly without any overt indication. One can live on inadequate dietary amounts of calcium for years with no noticeable symptoms. It is thought that enough calcium during the young years will ensure that the skeleton starts out with enough mass to minimize bone losses later in life. Calcium deficiencies are suspected to be widespread due to losses in adulthood. However, you will recall as mentioned earlier, that the body’s use of calcium is not reliant on dietary calcium alone, but on the interaction among several nutrients, including potassium, boron, magnesium, phosphate, protein, salt, and others.

Calcium Food Sources
  • Green leafy vegetables, such as broccoli, beet greens, mustard greens, kale, collards, watercress, and parsley. (Swiss chard, spinach, and rhubarb are also high in calcium, but they contain calcium binders which inhibit its availability. They are depositories of many other nutrients, but not as usable calcium sources.)
  • Legumes and almonds
  • Some processed foods such as tofu, canned tomatoes, stone-ground or selfrisingflour, and blackstrap molasses also are good sources because calcium was used in the processing.
  • Calcium-enriched orange juice and soy milk are good sources.
  • Milk and milk products

Saturday, September 22, 2012

Creatine and Glutamine

If you're a veteran bodybuilder or or a beginner it is pretty sure that you've heard about the supplements Creatine and Glutamine. I'm sure you've also heard many people say to take it before your workouts, after your workouts, on an empty stomach, before bed, when you get up? Everyone is so quick to give advise yet many of these people do not know what these two incredible supplements do?

Creatine was discovered in the late 1800's but was it wasn't until the 1980's that sports nutritionists discovered how useful this supplement was in building muscle. Creatine is a naturally occurring substance found in your body and in many of the foods we consume. When supplementing with Creatine, it is converted by your body to phosphocreatine within the muscles. The way Creatine works is that it carries fluid and converted phosphocreatine into your muscles resulting in bigger muscles. Results usually can be seen almost immediately (within 2-4 days). This is why so many people that workout use this supplement. Not only does Creatine help you look "bigger", studies show that Creatine increases strength and muscle endurance. Studies also show that healthy people taking Creatine gain weight not from fat, but from muscle mass. As for side effects, the most common found was cramping due to body fluids absorbed by muscle (when supplementing with Creatine, it is very important to drink a lot of fluids). As of long-term side effects, many bodybuilders and athletes have been using Creatine for the past 8-9 years with no reported side effects.

Glutamine too is a naturally occurring amino acid found in your body and in many of the foods we eat. After hundreds of tests and hours of research, Glutamine has finally gotten the recognition it deserves by the bodybuilding world as a potent nutrient in maintaining a leaner physique, and better health leading to a better quality of life. Did you know that when we hit our thirties, our bodies produce less and less growth hormone. According to the American Journal of Clinical Nutrition, supplementing your diet with the amino acid Glutamine actually increased growth hormone levels up to 430%! This increase in growth hormone stimulates our metabolism, enabling our body to burn fat at an accelerated rate. Another reason to supplement your diet with Glutamine during strenuous exercise is that our bodies use up glutamine faster than we can reproduce it. So the harde you work, the more your glutamine levels have declined. Want another reason? Glutamine also aids in recovery. You'll be able to work those sore muscles sooner than you would if you were not taking Glutamine.

In conclusion, those of you training intensely or at least want to, should definitely think about supplementing your diet with Creatine and Glutamine.


Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.