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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.

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!

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.