By: Laura Turner
"It requires a direct dispensation from Heaven to become a
walker." ~Henry David Thoreau
With the new year upon us, everyone I know is looking for a fun
and easy way to get fit. Here's a solution I've developed that
doesn't involve costly equipment or a ton of time.
Before you commit, first ask yourself: Would you like to:
* Lose weight? * Improve endurance? * Tone muscles? * Enjoy long
range health?
Did you know that you can reap these benefits (and more) just
by walking? You can! But, what most people don't know: In effort
to achieve a certain result quickly, it pays to use a specific
program (or a combination of them).
After you've make the commitment to a walking program, next
you'll need to establish your goals. Ask yourself: "What's my
main fitness priority?" Then you'll need only match up your goal
to one of these five programs. Choose from: weight loss, cardio
conditioning, muscle toning, long term health or a combination
of all of these.
Here's a thumbnail sketch of each simple program:
Weight Loss:
Benefits: Flatten tummy, shrink hips, tighten thighs, reduces
excessive fat.
Type of walk: Moderate; 45-60 minutes, daily.
Calories expended: 2,000-2,500 per week.
Cardio Conditioning:
Benefits: Strengthens heart, improves aerobic endurance, helps
you perform better during other aerobic activities and helps you
recover more quickly from physical exertion.
Type of walk: High intensity, brisk pace; 20-30 minutes 3-4 days
per week.
Calories expended: 800-1,000 calories per week.
Muscle Toning:
Benefits: Improve muscle strength, endurance, body firmness and
increase metabolism.
Type of walk: Moderate, with resistance; 20-70 minutes 2-3 days
per week.
Calories expended: 500-3,000 calories per week.
Notes: Use hand weights-light hand or wrist weights and swing
them in a controlled manner. When doing so, flex your arm
muscles, keeping them as close as possible to your upper body.
Long Term Health:
Benefits: Done consistently, this walk will increase energy,
reduce stress and fatigue, improve risk of heart disease,
improve mood, improve self-esteem and ad years to your life.
Type of Walk: Consistent walks; 30+ minutes, daily.
Calories expended 2,000 per week.
Have It All! Mix And Match:
Type of walk: Choose one program each day, 4 times per week or
check out some of the great walking videos here:
==> http://www.collagevideo.com
My Mom's story: When I was a teen-ager my mother and I used to
exercise together. After some years, however, my Mom's
priorities changed and she found herself about 30 pounds
overweight. Once she made the commitment to make a change, she
used the combination of a daily walk and a sensible diet. The
result? She lost one pound per week for 30 weeks and is back to
her thin self once again!
A couple things before you begin. Most importantly, before you
begin any fitness program, check with your doctor. Also, to make
your walking workout a positive experience by investing in
proper footwear. You will want to have flexible sneakers,
walking shoes or (what I usually recommend) "cross-trainers."
They are available at all sporting goods stores: make the
investment, you'll be glad you did!
And speaking of proper form, most people also do not realize
that there is a "way" to walk for the greatest benefit. It's
easy! First, strike the ground with your heel, rolling your foot
to your toe. Then, push off with your toe. Repeat this with your
opposite foot.
That's all there is to it! With a little effort and your new
flexible shoes "made for walkin'" you are well on your way to
reaching your healthy goals for the new year!
About the author:
Laura M. Turner is a 15-year veteran fitness instructor, fitness
trainer and natural health practitioner. She hosts
http://www.body-and-beauty.com a website dedicated to inspiring
and educating others about the benefits of creativity, natural
health and fitness. Check out Laura's latest book Spiritual
Fitness: The 7-Steps to Living Well or subscribe FREE to her
online magazine The New Body News and Wellness Letter:
http://www.new-body-news.com
Saturday, December 31, 2005
Friday, December 30, 2005
New Year Resolution To Lose Weight And Gain Muscle?
By: Chris Chew
The New Year will soon arrive with much expectation. Many of us
will be writing our New Year resolutions with some trepidation.
Others write with great motivation. Are New Year resolutions
meant to be broken? For some, yes, but most people will give it
a shot.
For those whose resolution is to keep fit and healthy and enjoy
life looking and feeling fantastic, then this article is for you
and to motivate you to keep to your resolution successfully.
Different people exercise and workout for different reasons.
Some want to be macho looking hunks, some want their fitness to
be at their peak, some to lose weight and body fat and most
people just want to gain muscle to have a well toned and
attractive body. But whether you workout in a gym for general
health and fitness purpose or to lose body fat and gain muscle
to look attractively desirable, you will reap tons of fitness
and health benefits whether you workout in a gym, at home or in
a park. In fact unless you want to gain big muscle, it is not
necessary to join a gym to reap the benefit of having a great
workout. This will save you the hefty gym fees too.
For all those of you who workout regularly, you will be glad to
know whatever reasons that compel you to workout, there are many
more reasons for you to continue doing so. For those of you who
don't exercise at all, hey folks, these benefits are what you
have been missing out.
* Better blood circulation will add a glow to your skin and
hair. Not only will you be fit and healthy will have a glowing
complexion. Where do you think the saying "Glowing with Health"
came from?
* Lose weight or more accurately, to lose body fat. Yes, losing
weight and losing fat although being used interchangeably to
mean the same thing, it is not. By saying lose weight, it could
mean you are loosing water, waste, and worse of all, you your
muscle. Losing body fat merely meant what it says, fat loss.
That will give you an attractive physical appearance.
* Exercise are excellent stress reliever. This is because when
you workout and when your exercises are intensive enough, you
will produce endorphin. Many call this a happy hormone.
* Increases bone density and therefore keeping osteoporosis a
bone disease afflicting most women as they age at bay. Your bone
will be wasting away along with your muscles. Therefore you must
exercise to build strong bones and retain your muscle mass.
* When you exercise, your muscles get stronger and grow. The
more muscle fiber you have, the higher is your body metabolism.
The higher your body metabolism, the more body fat you will
burn. That is why to lose weight permanently, you have to gain
muscle.
* Gain strength and endurance. That flight of stairs will no
longer be as daunting. The football game you play will be a
breeze. Why? Because as your fitness level builds up, day to day
chores become easier and you will enjoy whatever you do without
tiring so easily because of the increased physical fitness
gained through regular exercise.
* Reducing your chances of getting heart diseases, stroke and
certain types of cancers which are the top killer diseases.
There are many other diseases which exercises will cut down the
risks of them afflicting you.
* Reduce triglycerides and bad cholesterol, raising the level of
good cholesterol. Again this will protect you from diseases
caused by bad cholesterol.
* Protects you against injuries as you are fitter and more
nimble. You are also more flexible and will discover a new gait
in your movement. Boy, it sure feels good to be in good health
isn't it?
* Improve immunity. Save your doctor's bills! This means putting
more money in your pocket!
* Hmmm... enhance sexual desire and performance. Remember we
talked about endorphin, the happy hormone earlier? You also
produce this hormone when you are having sex. Getting more
interesting isn't it?
* Lower resting heart rate and high blood pressure. That means
your general cardiovascular or heart health will improve.
* Improve coordination and balance. Ask the lady for a dance,
will ya?
* Regulate insulin sensitivity thus prevention of type 2
diabetes. Thus you will not put on weight so easily and in fact
may even lose weight.
* Increase confidence and self esteem. Of course you can walk
tall and proud because you will have improved your posture
holding up your new found musculature, glowing with health and a
sexily toned body to the boot!
So get into your running shoes now and head for the gym now! Go
ahead, lose weight and gain muscle for the New Year. Break this
New Year resolution at your own peril.
About the author:
Chris Chew is a personal trainer of fashion models, male pageant
winners, actors and other celebs. More of his free fitness tips
at build muscles and lose fat
fast Online
Personal Trainer Certification
The New Year will soon arrive with much expectation. Many of us
will be writing our New Year resolutions with some trepidation.
Others write with great motivation. Are New Year resolutions
meant to be broken? For some, yes, but most people will give it
a shot.
For those whose resolution is to keep fit and healthy and enjoy
life looking and feeling fantastic, then this article is for you
and to motivate you to keep to your resolution successfully.
Different people exercise and workout for different reasons.
Some want to be macho looking hunks, some want their fitness to
be at their peak, some to lose weight and body fat and most
people just want to gain muscle to have a well toned and
attractive body. But whether you workout in a gym for general
health and fitness purpose or to lose body fat and gain muscle
to look attractively desirable, you will reap tons of fitness
and health benefits whether you workout in a gym, at home or in
a park. In fact unless you want to gain big muscle, it is not
necessary to join a gym to reap the benefit of having a great
workout. This will save you the hefty gym fees too.
For all those of you who workout regularly, you will be glad to
know whatever reasons that compel you to workout, there are many
more reasons for you to continue doing so. For those of you who
don't exercise at all, hey folks, these benefits are what you
have been missing out.
* Better blood circulation will add a glow to your skin and
hair. Not only will you be fit and healthy will have a glowing
complexion. Where do you think the saying "Glowing with Health"
came from?
* Lose weight or more accurately, to lose body fat. Yes, losing
weight and losing fat although being used interchangeably to
mean the same thing, it is not. By saying lose weight, it could
mean you are loosing water, waste, and worse of all, you your
muscle. Losing body fat merely meant what it says, fat loss.
That will give you an attractive physical appearance.
* Exercise are excellent stress reliever. This is because when
you workout and when your exercises are intensive enough, you
will produce endorphin. Many call this a happy hormone.
* Increases bone density and therefore keeping osteoporosis a
bone disease afflicting most women as they age at bay. Your bone
will be wasting away along with your muscles. Therefore you must
exercise to build strong bones and retain your muscle mass.
* When you exercise, your muscles get stronger and grow. The
more muscle fiber you have, the higher is your body metabolism.
The higher your body metabolism, the more body fat you will
burn. That is why to lose weight permanently, you have to gain
muscle.
* Gain strength and endurance. That flight of stairs will no
longer be as daunting. The football game you play will be a
breeze. Why? Because as your fitness level builds up, day to day
chores become easier and you will enjoy whatever you do without
tiring so easily because of the increased physical fitness
gained through regular exercise.
* Reducing your chances of getting heart diseases, stroke and
certain types of cancers which are the top killer diseases.
There are many other diseases which exercises will cut down the
risks of them afflicting you.
* Reduce triglycerides and bad cholesterol, raising the level of
good cholesterol. Again this will protect you from diseases
caused by bad cholesterol.
* Protects you against injuries as you are fitter and more
nimble. You are also more flexible and will discover a new gait
in your movement. Boy, it sure feels good to be in good health
isn't it?
* Improve immunity. Save your doctor's bills! This means putting
more money in your pocket!
* Hmmm... enhance sexual desire and performance. Remember we
talked about endorphin, the happy hormone earlier? You also
produce this hormone when you are having sex. Getting more
interesting isn't it?
* Lower resting heart rate and high blood pressure. That means
your general cardiovascular or heart health will improve.
* Improve coordination and balance. Ask the lady for a dance,
will ya?
* Regulate insulin sensitivity thus prevention of type 2
diabetes. Thus you will not put on weight so easily and in fact
may even lose weight.
* Increase confidence and self esteem. Of course you can walk
tall and proud because you will have improved your posture
holding up your new found musculature, glowing with health and a
sexily toned body to the boot!
So get into your running shoes now and head for the gym now! Go
ahead, lose weight and gain muscle for the New Year. Break this
New Year resolution at your own peril.
About the author:
Chris Chew is a personal trainer of fashion models, male pageant
winners, actors and other celebs. More of his free fitness tips
at build muscles and lose fat
fast Online
Personal Trainer Certification
Thursday, December 29, 2005
7 Healthy Habits
By: Lynn VanDyke
Copyright 2005 strength-training-woman.com
There has never been a better time to take stock of your life
than right now. This moment is the beginning of the New Year. It
is the beginning of resolutions to lose fat and get fit.
However, 2006 promises to be another year that we grow fatter
and unhealthier. Use these 7 healthy habits to go against the
tide and create a vibrant year.
Habit 1- Eat Regularly. Eat small meals every 3-4 hours.
Skipping meals can lead to unstable blood sugar levels which can
cause fatigue or restlessness. Eating throughout the day causes
stable moods and a healthier metabolism.
Habit 2- Eat Lightly. Each meal should contain a complex
carbohydrate and a lean protein. Keep high fat foods or salty
snacks out of the pantry. Once sugar and salt are kept to a
minimum, the body begins to heal and crave fresh, healthy foods.
Habit 3- Do Not Smoke. There is not one positive fact on
smoking. Cigarettes cause the human body to deteriorate at
ridiculous levels. Quitting smoking is the number one way to
improve health drastically. Also be aware of second hand smoke.
It can be just as harmful.
Habit 4- Consume Alcohol in Moderation. A bottle of beer or
glass of wine each day is realistic. However, drinking more than
three servings daily is a bit much and puts the body at risk.
Moderation is certainly important.
Habit 5- Sleep 7-9 Hours Each Night. Deep, peaceful sleep
rejuvenates the body. It relaxes the mind and replenishes the
soul. Irregular sleeping patterns can lead to mood swings and
poor nutrition. The trick is to receive 7-9 hours of sleep each
night as opposed to a few nights out of the week.
Habit 6- Exercise Regularly. Get active and promote health and
fitness by participating in a fitness program. Combine cardio,
strength training and stretching for a balanced approach.
Learning how to strengthen the body will improve mood and sleep
patterns.
Habit 7- Consult With the Professionals. Tackling each of the
above habits can be a nightmare. That is why habit 7 is the most
important habit of all. Consulting with a nutritionist or
personal trainer can be motivating as well as insightful. The
best way to trim the fat and get in shape is to follow the
advice of industry professionals.
2006 does not have to be the same as last year. The promise of a
better life is in reach. Fueling the body with healthy habits
will create a happier and healthier world. Eat regularly and
lightly, do not smoke or drink a lot of alcohol, sleep and
exercise consistently and ask your personal trainer or
nutritionist the best way to stay fit.
A Step-by-Step Guide: How to Melt the Fat & Gain a Life is a
viable alternative for those without the income or desire to
meet with a trainer or nutritionist. This interactive guide
comes complete with over 200 exercise photos, over 160 daily
meal by meal menus, over 60 secrets to motivation and tons more.
It provides a jump start for weight loss seekers and those
looking to get healthy and fit in 2006.
About the author:
To learn more about the Melt the Fat Program, please visit
http://melt-the-fat.com . Lynn VanDyke is an elite fitness
trainer and sports nutritionist dedicated to helping you achieve
your fat loss goals in 2006.
Copyright 2005 strength-training-woman.com
There has never been a better time to take stock of your life
than right now. This moment is the beginning of the New Year. It
is the beginning of resolutions to lose fat and get fit.
However, 2006 promises to be another year that we grow fatter
and unhealthier. Use these 7 healthy habits to go against the
tide and create a vibrant year.
Habit 1- Eat Regularly. Eat small meals every 3-4 hours.
Skipping meals can lead to unstable blood sugar levels which can
cause fatigue or restlessness. Eating throughout the day causes
stable moods and a healthier metabolism.
Habit 2- Eat Lightly. Each meal should contain a complex
carbohydrate and a lean protein. Keep high fat foods or salty
snacks out of the pantry. Once sugar and salt are kept to a
minimum, the body begins to heal and crave fresh, healthy foods.
Habit 3- Do Not Smoke. There is not one positive fact on
smoking. Cigarettes cause the human body to deteriorate at
ridiculous levels. Quitting smoking is the number one way to
improve health drastically. Also be aware of second hand smoke.
It can be just as harmful.
Habit 4- Consume Alcohol in Moderation. A bottle of beer or
glass of wine each day is realistic. However, drinking more than
three servings daily is a bit much and puts the body at risk.
Moderation is certainly important.
Habit 5- Sleep 7-9 Hours Each Night. Deep, peaceful sleep
rejuvenates the body. It relaxes the mind and replenishes the
soul. Irregular sleeping patterns can lead to mood swings and
poor nutrition. The trick is to receive 7-9 hours of sleep each
night as opposed to a few nights out of the week.
Habit 6- Exercise Regularly. Get active and promote health and
fitness by participating in a fitness program. Combine cardio,
strength training and stretching for a balanced approach.
Learning how to strengthen the body will improve mood and sleep
patterns.
Habit 7- Consult With the Professionals. Tackling each of the
above habits can be a nightmare. That is why habit 7 is the most
important habit of all. Consulting with a nutritionist or
personal trainer can be motivating as well as insightful. The
best way to trim the fat and get in shape is to follow the
advice of industry professionals.
2006 does not have to be the same as last year. The promise of a
better life is in reach. Fueling the body with healthy habits
will create a happier and healthier world. Eat regularly and
lightly, do not smoke or drink a lot of alcohol, sleep and
exercise consistently and ask your personal trainer or
nutritionist the best way to stay fit.
A Step-by-Step Guide: How to Melt the Fat & Gain a Life is a
viable alternative for those without the income or desire to
meet with a trainer or nutritionist. This interactive guide
comes complete with over 200 exercise photos, over 160 daily
meal by meal menus, over 60 secrets to motivation and tons more.
It provides a jump start for weight loss seekers and those
looking to get healthy and fit in 2006.
About the author:
To learn more about the Melt the Fat Program, please visit
http://melt-the-fat.com . Lynn VanDyke is an elite fitness
trainer and sports nutritionist dedicated to helping you achieve
your fat loss goals in 2006.
Wednesday, December 28, 2005
Wealth and Health - 8 Ways to a Longer Life
By: Tania French
Copyright 2005 Tania French
I'm going to talk to you about a topic that, when closely looked
at, actually has a lot to do with living a prosperous, wealthy
life.
Since this is the time of year when many of us eat more and feel
guilty later, here is some inspiring info from the November
issue of National Geographic.
"The Secrets of Living Longer" focused on several regions where
people live significantly longer and healthier lives. These
residents produce a high rate of centenarians. Their disease
rate is a fraction of what people in other parts of the world
suffer and die from. Most importantly they enjoy more healthy
years of life.
A long healthy life is no accident. Just like anything else, it
takes a commitment born out of self-discovery and wisdom.
Here are the 10 keys to success:
1. Okinawans believe in "Ikigai", meaning "that which makes
one's life worth living." A strong sense of purpose acts as a
buffer against stress and diseases. Find the purpose of your
life.
2. A lean diet is also a factor. A typical meal in Okinawa,
Japan consists of a heaping plate of vegetables, tofu, miso
soup, and a little fish or meat. It has fewer calories and many
more healthy nutrients than a small hamburger.
3. The main ingredient in miso soup are sea vegetables. Most
non-organic food is irradiated. Irradiated food has no enzymes,
which are vital for proper digestion. According to research done
by Yukio Tanaka at McGill University, sodium alginate, an
ingredient richly found in sea vegetables, can reduce the deadly
effects of toxic strontium-90 by up to 80%. The way these sea
veggies work is that any radioactive element is transformed and
excreted out of your body as a harmless salt. Cesium-137 is best
chelated by the blue-green family of sea veggies. Just go and
get a variety of these from your health food store.
4. Another key factor to longevity is that people in these
regions grow much of their own food. One scientist from the
University of Minnesota called these kept by Okinawan
centenarians "cabinets of preventative medicine." They included
herbs, spices, fruits and vegetables, such as Chinese radishes,
garlic, scallions, cabbage, turmeric and tomatoes. All contain
compounds that block cancers from starting."
5. Keep lifelong friends. A great friend enhances your life as
much as a great partner does. When you cherish these beautiful
relationships, you cherish your life.
6. Be active every day. Connect to nature with walks in the sun.
Find a physical exercise that stimulates your mind and
rejuvenates your body.
7. Share your work with your spouse or partner. Include,
collaborate, ask for their input - sharing your work will
stimulate more creativity to new levels.
8. Find a space each day for stillness and contemplation. I
practice magnetic Qi Gong everyday. You can meditate, practice
Yoga (which combines exercise with meditation), sunbathe or just
lie down quietly.
9. Read about others who live a life of health and bounty. This
inspires and motivates in a grand way. Examples of other
people's health and wealth allow us to visualize that a
prosperous is a reality.
Remember, "today is the tomorrow you hoped for yesterday." Now
is the only time any action can take place. If you don't begin
now, you will never begin.
Success on any level of being occurs through the hourglass
effect. Little by little, grain by grain, your habits of winning
accumulate. Soon, your life is filled with fulfillment and
richness.
About the author:
Tania French is a composer who has enjoyed performances and
radio broadcasts of her music worldwide. Her latest CD "Renewal"
(released in December, 2005) will feature a rejuvenating fusion
of new age, classical, and world songs. Subscribe to her popular
newsletter at http://www.prosperousartist.com © 2005 Tania
French. All Rights Reserved.
Copyright 2005 Tania French
I'm going to talk to you about a topic that, when closely looked
at, actually has a lot to do with living a prosperous, wealthy
life.
Since this is the time of year when many of us eat more and feel
guilty later, here is some inspiring info from the November
issue of National Geographic.
"The Secrets of Living Longer" focused on several regions where
people live significantly longer and healthier lives. These
residents produce a high rate of centenarians. Their disease
rate is a fraction of what people in other parts of the world
suffer and die from. Most importantly they enjoy more healthy
years of life.
A long healthy life is no accident. Just like anything else, it
takes a commitment born out of self-discovery and wisdom.
Here are the 10 keys to success:
1. Okinawans believe in "Ikigai", meaning "that which makes
one's life worth living." A strong sense of purpose acts as a
buffer against stress and diseases. Find the purpose of your
life.
2. A lean diet is also a factor. A typical meal in Okinawa,
Japan consists of a heaping plate of vegetables, tofu, miso
soup, and a little fish or meat. It has fewer calories and many
more healthy nutrients than a small hamburger.
3. The main ingredient in miso soup are sea vegetables. Most
non-organic food is irradiated. Irradiated food has no enzymes,
which are vital for proper digestion. According to research done
by Yukio Tanaka at McGill University, sodium alginate, an
ingredient richly found in sea vegetables, can reduce the deadly
effects of toxic strontium-90 by up to 80%. The way these sea
veggies work is that any radioactive element is transformed and
excreted out of your body as a harmless salt. Cesium-137 is best
chelated by the blue-green family of sea veggies. Just go and
get a variety of these from your health food store.
4. Another key factor to longevity is that people in these
regions grow much of their own food. One scientist from the
University of Minnesota called these kept by Okinawan
centenarians "cabinets of preventative medicine." They included
herbs, spices, fruits and vegetables, such as Chinese radishes,
garlic, scallions, cabbage, turmeric and tomatoes. All contain
compounds that block cancers from starting."
5. Keep lifelong friends. A great friend enhances your life as
much as a great partner does. When you cherish these beautiful
relationships, you cherish your life.
6. Be active every day. Connect to nature with walks in the sun.
Find a physical exercise that stimulates your mind and
rejuvenates your body.
7. Share your work with your spouse or partner. Include,
collaborate, ask for their input - sharing your work will
stimulate more creativity to new levels.
8. Find a space each day for stillness and contemplation. I
practice magnetic Qi Gong everyday. You can meditate, practice
Yoga (which combines exercise with meditation), sunbathe or just
lie down quietly.
9. Read about others who live a life of health and bounty. This
inspires and motivates in a grand way. Examples of other
people's health and wealth allow us to visualize that a
prosperous is a reality.
Remember, "today is the tomorrow you hoped for yesterday." Now
is the only time any action can take place. If you don't begin
now, you will never begin.
Success on any level of being occurs through the hourglass
effect. Little by little, grain by grain, your habits of winning
accumulate. Soon, your life is filled with fulfillment and
richness.
About the author:
Tania French is a composer who has enjoyed performances and
radio broadcasts of her music worldwide. Her latest CD "Renewal"
(released in December, 2005) will feature a rejuvenating fusion
of new age, classical, and world songs. Subscribe to her popular
newsletter at http://www.prosperousartist.com © 2005 Tania
French. All Rights Reserved.
Tuesday, December 27, 2005
Nutrition And Beauty: Fats Create Skin Radiance
By: Rebecca Prescott
Fat free has almost become a cornerstone in many households. It
is certainly something of a fixture on modern restaurant menus.
And industries have catered to the fat free preoccupation by
supplying foods labeled fat free and low fat, as well as herbal
and medical products that block fat metabolism. But the bottom
line on the beauty and health fronts, is that if you want
beautiful skin with fewer wrinkles, or to speed up your
metabolism, you need to eat the right kind of fats.
The benefits to your skin of eating the right fats daily are
many. Beneficial fats stimulate the production of collagen,
improves the blood flow in the layer below the skin that
supplies nutrients for the creation of new, healthy skin cells.
Poor quality blood flow here means under performing new skin
cells. Fats keep the skin moist, from the inside. Fats are
crucial for the absorption of the fat soluble vitamin - A, D, E,
and K. And the beneficial phytonutrients like carotene, lycopene
and lutein need fat to be absorbed also.
For example, eating salad with a dressing containing fats
increases the absorption of these phytonutrients. A study,
published in the Journal of the American College of Nutrition
(and referenced in Gorgeous Skin by E Angyal) found that those
who ate a salad with a low fat dressing had very little
alpha-carotene, beta-carotene and lycopene in blood tests taken
afterwards. Those who had a full fat dressing with the salad had
noticeably higher levels of these carotenes and lycopene
metabolites in their blood.
Fats also help produce and regulate hormones, reduce
inflammation (the right fats anyway), and prevent eczema,
psoriasis, and hair loss.
According to Erica Angyal, you need about 2tbsp, or 20 grams of
fats per day so the skin can lubricate itself, and so enough
vitamin A can be absorbed. Vitamin A prevents premature aging.
Erica Angyal recommends olive oil, flaxseed oil, walnut oil,
pumpkin seed oil, coconut oil, mustard seed oil, avocado oil,
soy oil, macadamia oil, and canola oil. She suggests using extra
virgin, virgin, cold pressed oils where they are available, as
these are always much better quality, and the way they are
processed means unhealthy chemical changes to the oils are
avoided. Of the oils here, the mono unsaturated oils are olive
oil, avocado oil, macadamia oil, as well as the oil from cold
water fish, like swordfish, mackerel and salmon. Mono
unsaturated oils can reduce wrinkles. The polyunsaturated oils
are flaxseed, walnut, pumpkin seed, and canola oil. For the
reasons outlined below, I would not personally use these to gain
the bulk of needed daily fats. Coconut oil is a saturated fat,
but extremely good for you.
Coconut Oil
I love this stuff. Not only does it have a beautiful aroma when
it is good quality, cold pressed coconut oil, but it has amazing
health benefits that go beyond great looking skin. Aging,
including aging of the brain and skin, is associated with a
process called 'peroxidation'. This simply means that free
radicals remove an oxygen electron from the fats (lipids) in our
cellular membranes. Ultraviolet light, from the sun, causes
peroxidation in unsaturated fats, both in the laboratory and in
your skin. This increases the rate at which wrinkles form.
And unsaturated fats, like regular vegetable oils, decrease the
metabolic rate. Unsaturated fats suppress the response of the
body's tissues to thyroid hormone. Unsaturated fats inhibit the
protein digestive enzyme that forms thyroid hormone, as well as
damaging the mitochondria in cells, which relates to cellular
energy production. Coconut oil counteracts these unwelcome
effects of unsaturated fats.
Coconut oil is incredibly versatile. Because it is so stable, it
can be used in cooking without becoming hydrogenated. And it
doesn't change the flavor of the food, despite its strong aroma.
Coconut oil contains medium chain fatty acids. These are not
stored in the cells like other fats but go directly to the liver
which converts them into energy. The shorter chain length allows
them to bypass the metabolic pathway that other longer chain
fats need to use. Coconut oil is the only saturated fat that is
good for the body.
Interestingly, Dr Mercola's website quotes an article by Dr Ray
Peat in which he mentions that when so called essential fatty
acids were used in patients fed intravenously, their immune
systems were suppressed. Consequently, coconut oil is used
instead. The only exceptions are in cases where
immunosuppression is needed, such as in organ transplant
patients. The essential fatty acids are the omega 3 and omega 6
polyunsaturated fatty acids. Examples are flaxseed oil, the oils
of cold water fish like salmon, evening primrose oil, and
sunflower oil.
References:
1. http://www.mercola.com/2001/mar/24/coconut_oil.htm
2. Erica Angyal, Gorgeous Skin In 30 Days (Lothian Books, 2005)
About the author:
If you're troubled by acne scars, check out this article to learn
about the different types and the best forms of treatment for
each. Learn all about puberty acne here.
Fat free has almost become a cornerstone in many households. It
is certainly something of a fixture on modern restaurant menus.
And industries have catered to the fat free preoccupation by
supplying foods labeled fat free and low fat, as well as herbal
and medical products that block fat metabolism. But the bottom
line on the beauty and health fronts, is that if you want
beautiful skin with fewer wrinkles, or to speed up your
metabolism, you need to eat the right kind of fats.
The benefits to your skin of eating the right fats daily are
many. Beneficial fats stimulate the production of collagen,
improves the blood flow in the layer below the skin that
supplies nutrients for the creation of new, healthy skin cells.
Poor quality blood flow here means under performing new skin
cells. Fats keep the skin moist, from the inside. Fats are
crucial for the absorption of the fat soluble vitamin - A, D, E,
and K. And the beneficial phytonutrients like carotene, lycopene
and lutein need fat to be absorbed also.
For example, eating salad with a dressing containing fats
increases the absorption of these phytonutrients. A study,
published in the Journal of the American College of Nutrition
(and referenced in Gorgeous Skin by E Angyal) found that those
who ate a salad with a low fat dressing had very little
alpha-carotene, beta-carotene and lycopene in blood tests taken
afterwards. Those who had a full fat dressing with the salad had
noticeably higher levels of these carotenes and lycopene
metabolites in their blood.
Fats also help produce and regulate hormones, reduce
inflammation (the right fats anyway), and prevent eczema,
psoriasis, and hair loss.
According to Erica Angyal, you need about 2tbsp, or 20 grams of
fats per day so the skin can lubricate itself, and so enough
vitamin A can be absorbed. Vitamin A prevents premature aging.
Erica Angyal recommends olive oil, flaxseed oil, walnut oil,
pumpkin seed oil, coconut oil, mustard seed oil, avocado oil,
soy oil, macadamia oil, and canola oil. She suggests using extra
virgin, virgin, cold pressed oils where they are available, as
these are always much better quality, and the way they are
processed means unhealthy chemical changes to the oils are
avoided. Of the oils here, the mono unsaturated oils are olive
oil, avocado oil, macadamia oil, as well as the oil from cold
water fish, like swordfish, mackerel and salmon. Mono
unsaturated oils can reduce wrinkles. The polyunsaturated oils
are flaxseed, walnut, pumpkin seed, and canola oil. For the
reasons outlined below, I would not personally use these to gain
the bulk of needed daily fats. Coconut oil is a saturated fat,
but extremely good for you.
Coconut Oil
I love this stuff. Not only does it have a beautiful aroma when
it is good quality, cold pressed coconut oil, but it has amazing
health benefits that go beyond great looking skin. Aging,
including aging of the brain and skin, is associated with a
process called 'peroxidation'. This simply means that free
radicals remove an oxygen electron from the fats (lipids) in our
cellular membranes. Ultraviolet light, from the sun, causes
peroxidation in unsaturated fats, both in the laboratory and in
your skin. This increases the rate at which wrinkles form.
And unsaturated fats, like regular vegetable oils, decrease the
metabolic rate. Unsaturated fats suppress the response of the
body's tissues to thyroid hormone. Unsaturated fats inhibit the
protein digestive enzyme that forms thyroid hormone, as well as
damaging the mitochondria in cells, which relates to cellular
energy production. Coconut oil counteracts these unwelcome
effects of unsaturated fats.
Coconut oil is incredibly versatile. Because it is so stable, it
can be used in cooking without becoming hydrogenated. And it
doesn't change the flavor of the food, despite its strong aroma.
Coconut oil contains medium chain fatty acids. These are not
stored in the cells like other fats but go directly to the liver
which converts them into energy. The shorter chain length allows
them to bypass the metabolic pathway that other longer chain
fats need to use. Coconut oil is the only saturated fat that is
good for the body.
Interestingly, Dr Mercola's website quotes an article by Dr Ray
Peat in which he mentions that when so called essential fatty
acids were used in patients fed intravenously, their immune
systems were suppressed. Consequently, coconut oil is used
instead. The only exceptions are in cases where
immunosuppression is needed, such as in organ transplant
patients. The essential fatty acids are the omega 3 and omega 6
polyunsaturated fatty acids. Examples are flaxseed oil, the oils
of cold water fish like salmon, evening primrose oil, and
sunflower oil.
References:
1. http://www.mercola.com/2001/mar/24/coconut_oil.htm
2. Erica Angyal, Gorgeous Skin In 30 Days (Lothian Books, 2005)
About the author:
If you're troubled by acne scars, check out this article to learn
about the different types and the best forms of treatment for
each. Learn all about puberty acne here.
Monday, December 26, 2005
Elite Personal Trainer Shares 5 Tools to Melt the Fat This
By: Lynn VanDyke
Copyright 2005 strength-training-woman.com
Don't be held hostage to the obligatory holiday weight gain.
Instead, melt the fat by sculpting your own fitness and
nutrition program. If you feel that you need earmuffs and
blinders to withstand the blizzard of health and fitness
information, use these 5 simple tools from personal trainer and
sports nutritionist Lynn VanDyke to chisel your perfect body.
Tool 1- Strength Training: Every pound of muscle burns 35-50
calories per day. Adding lean muscle mass is the best way to
kick-start your metabolism, fight osteoporosis and melt the fat.
Try doing 3 sets of 12 repetitions for each major muscle group.
Sprinkle in different exercises such as bicep curls, lunges or
tricep kickbacks. Work each muscle 1-3 times per week and always
use perfect form.
Tool 2- Cardio: Cardio strengthens our heart and lungs. Anything
that gets your heart pumping qualifies. Try walking, jogging,
running, dancing, swimming, biking, or house cleaning. Cardio
should be done at varying intensity levels and session lengths.
Mix up your week with a short, high intensity session, a few
long, low intensity sessions and 1 or 2 medium intensity and
length sessions. Variation is key.
Tool 3- Nutrition: Healthy eating is usually the casualty of a
failed exercise program. Counteract the desire to eat cookies
and ice cream by fueling your body with lean proteins and
complex carbs. Snack in moderation by eating small healthy meals
throughout your day. More importantly, if you indulge a bit more
than you had planned forget the guilt and get back on track.
Guilt is not productive.
Tool 4- Rest: Take 1-2 days rest from working out each week and
grab between 7-9 hours of deep and peaceful shut eye each and
every night. Rest is not a luxury. It is a necessity. Without
proper rest our body never fully repairs from the daily wear and
tear we place on it. We can grow tired and lose energy from
irregular rest patterns. Stay on top of your game by resting
often.
Tool 5 - Grab a copy of A Step-by-Step Guide: How to Melt the
Fat & Gain a Life. This interactive program includes over 200
exercises and workout routines, over 160 daily menus and
generates loads of motivation. Knowing how to succeed with your
weight loss goals is equally as important as putting your plan
in motion. This guide shows you exactly how to eat, how to
workout and how to succeed with health.
"We can all melt the fat this winter if we follow these 5 simple
tools," says Lynn VanDyke, personal trainer and creator of the
Melt the Fat Interactive Guide. "The trick is truly staying
motivated and ignoring all the fitness hype and diet fads. These
5 tools help you do just that."
About the author:
To learn more about the Melt the Fat Program, please visit
http://melt-the-fat.com . Lynn VanDyke is an elite fitness and
sports nutritionist dedicated to helping everyone achieve their
fat loss goals in 2006.
Copyright 2005 strength-training-woman.com
Don't be held hostage to the obligatory holiday weight gain.
Instead, melt the fat by sculpting your own fitness and
nutrition program. If you feel that you need earmuffs and
blinders to withstand the blizzard of health and fitness
information, use these 5 simple tools from personal trainer and
sports nutritionist Lynn VanDyke to chisel your perfect body.
Tool 1- Strength Training: Every pound of muscle burns 35-50
calories per day. Adding lean muscle mass is the best way to
kick-start your metabolism, fight osteoporosis and melt the fat.
Try doing 3 sets of 12 repetitions for each major muscle group.
Sprinkle in different exercises such as bicep curls, lunges or
tricep kickbacks. Work each muscle 1-3 times per week and always
use perfect form.
Tool 2- Cardio: Cardio strengthens our heart and lungs. Anything
that gets your heart pumping qualifies. Try walking, jogging,
running, dancing, swimming, biking, or house cleaning. Cardio
should be done at varying intensity levels and session lengths.
Mix up your week with a short, high intensity session, a few
long, low intensity sessions and 1 or 2 medium intensity and
length sessions. Variation is key.
Tool 3- Nutrition: Healthy eating is usually the casualty of a
failed exercise program. Counteract the desire to eat cookies
and ice cream by fueling your body with lean proteins and
complex carbs. Snack in moderation by eating small healthy meals
throughout your day. More importantly, if you indulge a bit more
than you had planned forget the guilt and get back on track.
Guilt is not productive.
Tool 4- Rest: Take 1-2 days rest from working out each week and
grab between 7-9 hours of deep and peaceful shut eye each and
every night. Rest is not a luxury. It is a necessity. Without
proper rest our body never fully repairs from the daily wear and
tear we place on it. We can grow tired and lose energy from
irregular rest patterns. Stay on top of your game by resting
often.
Tool 5 - Grab a copy of A Step-by-Step Guide: How to Melt the
Fat & Gain a Life. This interactive program includes over 200
exercises and workout routines, over 160 daily menus and
generates loads of motivation. Knowing how to succeed with your
weight loss goals is equally as important as putting your plan
in motion. This guide shows you exactly how to eat, how to
workout and how to succeed with health.
"We can all melt the fat this winter if we follow these 5 simple
tools," says Lynn VanDyke, personal trainer and creator of the
Melt the Fat Interactive Guide. "The trick is truly staying
motivated and ignoring all the fitness hype and diet fads. These
5 tools help you do just that."
About the author:
To learn more about the Melt the Fat Program, please visit
http://melt-the-fat.com . Lynn VanDyke is an elite fitness and
sports nutritionist dedicated to helping everyone achieve their
fat loss goals in 2006.
Different Ways of Doing Aerobic Workout
By: Terje Brooks Ellingsen
Aerobic workout - also known as cardiovascular exercise - is the
basis of all exercising. It can be done in many ways. The
important thing is that you find a training method that you
like. Below are some examples that might be something for you.
Walking or Jogging
Both walking and jogging are great ways to lose weight get fit.
Not only do they tone the muscles, relieve stress, create a
healthier heart, and improve lung capability, they make you look
wonderful, which in turns helps you get excited about doing
other exercise for fitness.
Use Your Bicycle
Do you have a bicycle? When you ask many adults when the last
time they rode a bike is, they cannot answer. Although bicycling
is a favorite pastime, many adults do not take advantage of this
great option for exercise. Not only does bike riding exercise
the body and build a stronger cardiovascular system, it allows
you to get out and enjoy nature, fresh air, and see new sites.
Swimming is great workout
Swimming is fun and an excellent way to get into and stay in
shape. If you do not own a pool, many high schools have aquatic
centers, or there is always the YWCA or YMCA, or your local gym.
Many offer water aerobic classes that will help you tighten your
body, lose weight, and get a good overall workout.
Play Tennis
If You haven't played tennis before, you should try it. Tennis
is not only a fun sport, but also a great way to exercise. You
do not have to be a Venice Williams to play; in fact, you do not
even have to be good. Just running after the ball alone will
help get you into shape. This is a great way to strengthen your
cardiovascular system and lose weight. You can find tennis
courts in just about every city and if you would like to play
but have no idea how, lessons are reasonable.
About the author:
Terje Brooks Ellingsen is a writer and internet marketer
who enjoys to write about weight loss and fitness issues like rapid
weight loss methods and high
protein food diets. Check out his website 11-Weight-Loss.net.
Aerobic workout - also known as cardiovascular exercise - is the
basis of all exercising. It can be done in many ways. The
important thing is that you find a training method that you
like. Below are some examples that might be something for you.
Walking or Jogging
Both walking and jogging are great ways to lose weight get fit.
Not only do they tone the muscles, relieve stress, create a
healthier heart, and improve lung capability, they make you look
wonderful, which in turns helps you get excited about doing
other exercise for fitness.
Use Your Bicycle
Do you have a bicycle? When you ask many adults when the last
time they rode a bike is, they cannot answer. Although bicycling
is a favorite pastime, many adults do not take advantage of this
great option for exercise. Not only does bike riding exercise
the body and build a stronger cardiovascular system, it allows
you to get out and enjoy nature, fresh air, and see new sites.
Swimming is great workout
Swimming is fun and an excellent way to get into and stay in
shape. If you do not own a pool, many high schools have aquatic
centers, or there is always the YWCA or YMCA, or your local gym.
Many offer water aerobic classes that will help you tighten your
body, lose weight, and get a good overall workout.
Play Tennis
If You haven't played tennis before, you should try it. Tennis
is not only a fun sport, but also a great way to exercise. You
do not have to be a Venice Williams to play; in fact, you do not
even have to be good. Just running after the ball alone will
help get you into shape. This is a great way to strengthen your
cardiovascular system and lose weight. You can find tennis
courts in just about every city and if you would like to play
but have no idea how, lessons are reasonable.
About the author:
Terje Brooks Ellingsen is a writer and internet marketer
who enjoys to write about weight loss and fitness issues like rapid
weight loss methods and high
protein food diets. Check out his website 11-Weight-Loss.net.
Sunday, December 25, 2005
How to Start Getting In Shape for The New Year
By: John Christopher
Are you like most people where all your time is spent living for
others? Do you want to start working out and eating right but
you're too busy? Well join the club.
We are all busy. Most of us are kept occupied by taking care of
everybody else's needs (i.e. Your Boss, Your Clients, Your
Family, Your Mortgage Company, etc). The perception we create
for ourselves is "I have no time for anything."
Now is the time to start taking care of yourself. Making a
commitment to fitness can change your life for the better.
Try these 5 things to help you get started:
Make the Choice to Start Working Out
We still have choices in life. If you are huffing and puffing
doing daily activities you should consider that unacceptable and
make the choice to change. Taking the option to start working
out is the first major step in doing so.
Recognize you want to be better, feel stronger, avoid the
hospital or what ever you want to do with yourself. Decide that
you need to change behavior and create new possibilities for
yourself. Only then you can let go of the past and take steps to
move forward.
Document Your Weekly Schedule
Write down everything you do during the week. This should
include work hours, commuting hours, nights spent with your
spouse, your child's activities and anything else you can think
of that you do. You should also include what you do on weekends.
You should make a list for each day. You will then have a visual
outlook of your week and will be more successful in finding
time.
Get Information
Most people do not have enough information before they start a
work out program. However, we live in the information age. Take
advantage of your favorite search engine and learn a little bit
about fitness and nutrition. However, do not go overboard and
lose focus.
If you have the money, hire a personal trainer for a few
sessions to help you get started. Hiring a personal trainer is a
great way to get started because you have made a commitment to
meet someone to workout. Your goal is to have the trainer show
you the basics on exercise and eating healthier.
Create a Simple Plan and Realistic Goals
Keep it Simple! Following a simple plan while on a hectic
schedule is much easier than following an elaborate plan. You
should have a plan of which days you want to work out and one
goal to change your eating habits for the next few weeks. For
example, "I will work out for 3 days this week. I will eat a
little less each meal." Simple is success.
Execute
Now that you have a plan, all you need to do is follow it. You
should look at your plan every day upon waking. You'll be
mentally prepared for the great day ahead of you. When you
complete your workout, highlight it or cross it off your list.
It will show you that you accomplished something for yourself.
No matter what you must execute. This will be the hardest step.
Following these simple steps should help you get started on a
new life of physical fitness. Life is filled with making
choices, documentation, information, plans and execution. Try
these approaches for yourself and you will see that having your
own workout and nutrition program is not as far fetched as you
think.
About the author:
John Christopher is a webmaster for http://www.addfitness.com.
Add Fitness is a web site filled with useful articles and
fitness product reviews to help the average person start and
continue their fitness lifestyle. http://AddFitness.com also
offers a free newsletter for their visitors if they choose to
receive further information on health and fitness.
Are you like most people where all your time is spent living for
others? Do you want to start working out and eating right but
you're too busy? Well join the club.
We are all busy. Most of us are kept occupied by taking care of
everybody else's needs (i.e. Your Boss, Your Clients, Your
Family, Your Mortgage Company, etc). The perception we create
for ourselves is "I have no time for anything."
Now is the time to start taking care of yourself. Making a
commitment to fitness can change your life for the better.
Try these 5 things to help you get started:
Make the Choice to Start Working Out
We still have choices in life. If you are huffing and puffing
doing daily activities you should consider that unacceptable and
make the choice to change. Taking the option to start working
out is the first major step in doing so.
Recognize you want to be better, feel stronger, avoid the
hospital or what ever you want to do with yourself. Decide that
you need to change behavior and create new possibilities for
yourself. Only then you can let go of the past and take steps to
move forward.
Document Your Weekly Schedule
Write down everything you do during the week. This should
include work hours, commuting hours, nights spent with your
spouse, your child's activities and anything else you can think
of that you do. You should also include what you do on weekends.
You should make a list for each day. You will then have a visual
outlook of your week and will be more successful in finding
time.
Get Information
Most people do not have enough information before they start a
work out program. However, we live in the information age. Take
advantage of your favorite search engine and learn a little bit
about fitness and nutrition. However, do not go overboard and
lose focus.
If you have the money, hire a personal trainer for a few
sessions to help you get started. Hiring a personal trainer is a
great way to get started because you have made a commitment to
meet someone to workout. Your goal is to have the trainer show
you the basics on exercise and eating healthier.
Create a Simple Plan and Realistic Goals
Keep it Simple! Following a simple plan while on a hectic
schedule is much easier than following an elaborate plan. You
should have a plan of which days you want to work out and one
goal to change your eating habits for the next few weeks. For
example, "I will work out for 3 days this week. I will eat a
little less each meal." Simple is success.
Execute
Now that you have a plan, all you need to do is follow it. You
should look at your plan every day upon waking. You'll be
mentally prepared for the great day ahead of you. When you
complete your workout, highlight it or cross it off your list.
It will show you that you accomplished something for yourself.
No matter what you must execute. This will be the hardest step.
Following these simple steps should help you get started on a
new life of physical fitness. Life is filled with making
choices, documentation, information, plans and execution. Try
these approaches for yourself and you will see that having your
own workout and nutrition program is not as far fetched as you
think.
About the author:
John Christopher is a webmaster for http://www.addfitness.com.
Add Fitness is a web site filled with useful articles and
fitness product reviews to help the average person start and
continue their fitness lifestyle. http://AddFitness.com also
offers a free newsletter for their visitors if they choose to
receive further information on health and fitness.
Saturday, December 24, 2005
Chronic fatigue symptoms : Causes and solutions
By: Marc Deschamps
Copyright 2005 Marc Deschamps
Chronic fatigue symptoms are different from drowsiness. In
general, drowsiness is feeling the need to sleep, while fatigue
is a lack of energy and motivation. Drowsiness and apathy (a
feeling of indifference or not caring about what happens) can be
symptoms of fatigue. Fatigue is a feeling of weariness,
tiredness, or lack of energy.
Fatigue can be a normal and important response to physical
exertion, emotional stress, boredom, or lack of sleep. However,
it can also be a nonspecific sign of a more serious
psychological or physical disorder. When fatigue is not relieved
by enough sleep, good nutrition, or a low-stress environment, it
should be evaluated by your doctor. Because fatigue is a common
complaint, sometimes a potentially serious cause may be
overlooked.
The pattern of chronic fatigue symptoms may help your doctor
determine its underlying cause. For example, if you wake up in
the morning rested but rapidly develop fatigue with activity,
you may have an ongoing physical condition like an underactive
thyroid. On the other hand, if you wake up with a low level of
energy and have fatigue that lasts throughout the day, you may
be depressed.
Common Causes of chronic fatigue symptoms
There are many possible physical and psychological causes of
chronic fatigue symptoms. Some of the more common are:
-Anemia (including iron deficiency anemia) -Sleep disorders like
ongoing insomnia, obstructive sleep apnea, or narcolepsy
-Ongoing pain -An allergy that leads to hay fever or asthma -An
underactive thyroid (hypothyroidism) -Use of alcohol or illegal
drugs like cocaine, especially with regular use -Depression or
grief
Chronic fatigue symptoms can also accompany the following
illnesses:
-Infection, especially one that takes a long time to recover
from or treat, like bacterial endocarditis (infection of the
heart muscle or valves), parasitic infections, AIDS,
tuberculosis, and mononucleosis -Congestive heart failure
-Diabetes -Chronic liver or kidney disease -Addison's disease
-Anorexia or other eating disorders -Arthritis, including
juvenile rheumatoid arthritis, which affects children and teens
-Autoimmune diseases such as lupus -Malnutrition -Cancer
Certain medications may also cause drowsiness or fatigue,
including antihistamines for allergies, blood pressure
medicines, sleeping pills, steroids, and diuretics.
Home Care for Chronic fatigue symptoms
Here are some tips for reducing Chronic fatigue symptoms :
-Get adequate, regular, and consistent amounts of sleep each
night. -Eat a healthy, well-balanced diet and drink plenty of
water throughout the day. -Exercise regularly. -Learn better
ways to relax. Try yoga or meditation. -Maintain a reasonable
work and personal schedule. -Change your stressful
circumstances, if possible. For example, switch jobs, take a
vacation, and deal directly with problems in a relationship.
-Take a multivitamin. Talk to your doctor about what is best for
you. -Avoid alcohol, nicotine, and drug use. -Consider a natural
remedy.
About the author:
Marc Deschamps is the editor of Health Longevity Magazine, a
free online publication, featuring articles full of information
on various health topics such as common diseases, immune
support, cardiac, mental & sexual health plus appropriate
solutions to help you find the road to health longevity. Other
articles on diseases and the immune system can be found at
http://www.health-longevity-magazine.com/strengthen-the-immune-sy
stem.html
Copyright 2005 Marc Deschamps
Chronic fatigue symptoms are different from drowsiness. In
general, drowsiness is feeling the need to sleep, while fatigue
is a lack of energy and motivation. Drowsiness and apathy (a
feeling of indifference or not caring about what happens) can be
symptoms of fatigue. Fatigue is a feeling of weariness,
tiredness, or lack of energy.
Fatigue can be a normal and important response to physical
exertion, emotional stress, boredom, or lack of sleep. However,
it can also be a nonspecific sign of a more serious
psychological or physical disorder. When fatigue is not relieved
by enough sleep, good nutrition, or a low-stress environment, it
should be evaluated by your doctor. Because fatigue is a common
complaint, sometimes a potentially serious cause may be
overlooked.
The pattern of chronic fatigue symptoms may help your doctor
determine its underlying cause. For example, if you wake up in
the morning rested but rapidly develop fatigue with activity,
you may have an ongoing physical condition like an underactive
thyroid. On the other hand, if you wake up with a low level of
energy and have fatigue that lasts throughout the day, you may
be depressed.
Common Causes of chronic fatigue symptoms
There are many possible physical and psychological causes of
chronic fatigue symptoms. Some of the more common are:
-Anemia (including iron deficiency anemia) -Sleep disorders like
ongoing insomnia, obstructive sleep apnea, or narcolepsy
-Ongoing pain -An allergy that leads to hay fever or asthma -An
underactive thyroid (hypothyroidism) -Use of alcohol or illegal
drugs like cocaine, especially with regular use -Depression or
grief
Chronic fatigue symptoms can also accompany the following
illnesses:
-Infection, especially one that takes a long time to recover
from or treat, like bacterial endocarditis (infection of the
heart muscle or valves), parasitic infections, AIDS,
tuberculosis, and mononucleosis -Congestive heart failure
-Diabetes -Chronic liver or kidney disease -Addison's disease
-Anorexia or other eating disorders -Arthritis, including
juvenile rheumatoid arthritis, which affects children and teens
-Autoimmune diseases such as lupus -Malnutrition -Cancer
Certain medications may also cause drowsiness or fatigue,
including antihistamines for allergies, blood pressure
medicines, sleeping pills, steroids, and diuretics.
Home Care for Chronic fatigue symptoms
Here are some tips for reducing Chronic fatigue symptoms :
-Get adequate, regular, and consistent amounts of sleep each
night. -Eat a healthy, well-balanced diet and drink plenty of
water throughout the day. -Exercise regularly. -Learn better
ways to relax. Try yoga or meditation. -Maintain a reasonable
work and personal schedule. -Change your stressful
circumstances, if possible. For example, switch jobs, take a
vacation, and deal directly with problems in a relationship.
-Take a multivitamin. Talk to your doctor about what is best for
you. -Avoid alcohol, nicotine, and drug use. -Consider a natural
remedy.
About the author:
Marc Deschamps is the editor of Health Longevity Magazine, a
free online publication, featuring articles full of information
on various health topics such as common diseases, immune
support, cardiac, mental & sexual health plus appropriate
solutions to help you find the road to health longevity. Other
articles on diseases and the immune system can be found at
http://www.health-longevity-magazine.com/strengthen-the-immune-sy
stem.html
Thursday, December 22, 2005
Weight Loss, Fitness Motivation & Your Subconscious Pictures
By: Kelly Burris
The second component of Burris MIND/FITNESS is your subconscious
pictures. I will explain how to replace your negative
subconscious images into positive images through the practice of
controlled visualization. According to the New England Journal
of Medicine, visualizing is the fourth most frequently used form
of alternative healing. You are now about to learn how to change
your existing subconscious pictures that keep you anchored to
your poor eating behavior.
Several studies have shown that the body makes little
distinction between a vivid mental experience and an actual
physical one. Your subconscious images are simply corresponding
pictures of your self talk. Choosing to think in pictures may
seem strange at first, but it is a powerful way to cut through
the chatter in your head and a realistic source for
communicating with your subconscious mind. It is surprisingly
easy to develop your own weight-goal imagery. Through regular
practice you will become more and more comfortable in delving
into your imagination. Just think of it as creative constructive
daydreaming.
Most people are not aware that there is always a corresponding
picture for their thoughts or self-talk; the fact is they take
place so fast you are not aware of them. If you did not use
pictures, you would not be able to answer the simplest question.
Think about it. If I were to ask you: "What did you have for
breakfast this morning?" You immediately repeat my question to
yourself which in turn triggers a picture in your subconscious
mind of what you had for breakfast. It is only after you have
triggered this picture that you are capable of answering my
question.
You will find that your subconscious more clearly defines its
pictures from questions than from statements. As an example, say
to yourself body relax. You can see this has little or no
effect. Now turn this statement into a question: What do I need
to do to relax? The subconscious mind will now produce an active
picture. For example, you might see yourself relaxing in your
favorite chair or taking a warm soothing bath or possibly
getting a massage. You are able to see the masseuse's expert
hands gently soothe the tension from you body. You can feel the
wonderful sensation as your body begins to relax and you feel as
if you are floating on air. Now I am sure you understand the
power of visualization and how you can use your self-questions
to bring it about.
The most important picture you will ever change in your
subconscious mind is the picture you now have of your body or
how you perceive your self-image. All people with a weight
problem have accepted a picture of themselves as being
overweight. Until you change this picture, your subconscious
mind will use this existing body picture as a guideline for how
you should look. This is why it is imperative that you change
the image you have of yourself before you begin a weight loss
program. I will talk about how to change your subconscious
pictures in my next article, Changing Your Subconscious Pictures
for Permanent Weight Loss.
Regardless of weather your health goal is a change in diet for
weight loss, an increase in your fitness program or to take
control of an eating disorder such as anorexia or bulimia. In
the end the question you need to ask yourself is...Am I
completely happy with the mind running itself or do I need to
take control of it? If your answer is I need to take control of
it, then Burris MIND/FITNESS is the answer.
The health of your body is dependent on your mental health and
taking control of the subconscious is the key to lasting
permanent change of any behavior.
About the author:
For weight loss, diet, fitness, health, & eating disorder
information go to KellyBurris.com.
The second component of Burris MIND/FITNESS is your subconscious
pictures. I will explain how to replace your negative
subconscious images into positive images through the practice of
controlled visualization. According to the New England Journal
of Medicine, visualizing is the fourth most frequently used form
of alternative healing. You are now about to learn how to change
your existing subconscious pictures that keep you anchored to
your poor eating behavior.
Several studies have shown that the body makes little
distinction between a vivid mental experience and an actual
physical one. Your subconscious images are simply corresponding
pictures of your self talk. Choosing to think in pictures may
seem strange at first, but it is a powerful way to cut through
the chatter in your head and a realistic source for
communicating with your subconscious mind. It is surprisingly
easy to develop your own weight-goal imagery. Through regular
practice you will become more and more comfortable in delving
into your imagination. Just think of it as creative constructive
daydreaming.
Most people are not aware that there is always a corresponding
picture for their thoughts or self-talk; the fact is they take
place so fast you are not aware of them. If you did not use
pictures, you would not be able to answer the simplest question.
Think about it. If I were to ask you: "What did you have for
breakfast this morning?" You immediately repeat my question to
yourself which in turn triggers a picture in your subconscious
mind of what you had for breakfast. It is only after you have
triggered this picture that you are capable of answering my
question.
You will find that your subconscious more clearly defines its
pictures from questions than from statements. As an example, say
to yourself body relax. You can see this has little or no
effect. Now turn this statement into a question: What do I need
to do to relax? The subconscious mind will now produce an active
picture. For example, you might see yourself relaxing in your
favorite chair or taking a warm soothing bath or possibly
getting a massage. You are able to see the masseuse's expert
hands gently soothe the tension from you body. You can feel the
wonderful sensation as your body begins to relax and you feel as
if you are floating on air. Now I am sure you understand the
power of visualization and how you can use your self-questions
to bring it about.
The most important picture you will ever change in your
subconscious mind is the picture you now have of your body or
how you perceive your self-image. All people with a weight
problem have accepted a picture of themselves as being
overweight. Until you change this picture, your subconscious
mind will use this existing body picture as a guideline for how
you should look. This is why it is imperative that you change
the image you have of yourself before you begin a weight loss
program. I will talk about how to change your subconscious
pictures in my next article, Changing Your Subconscious Pictures
for Permanent Weight Loss.
Regardless of weather your health goal is a change in diet for
weight loss, an increase in your fitness program or to take
control of an eating disorder such as anorexia or bulimia. In
the end the question you need to ask yourself is...Am I
completely happy with the mind running itself or do I need to
take control of it? If your answer is I need to take control of
it, then Burris MIND/FITNESS is the answer.
The health of your body is dependent on your mental health and
taking control of the subconscious is the key to lasting
permanent change of any behavior.
About the author:
For weight loss, diet, fitness, health, & eating disorder
information go to KellyBurris.com.
Wednesday, December 21, 2005
Healthy Holiday Eating - Bring Something Good To The Party
By: Susanne Myers
It seems that we're invited to a party or family get-together
every other night in the weeks before the Holidays.
Unfortunately most of the dishes that are brought to those
events are not exactly healthy. We all tend to overindulge
during the holiday season, tempted by all the unhealthy treats
around. But to be honest with you, I get tired of all the rich
and fattening food rather quickly and welcome a healthy fresh
alternative. This is your year to shine with that healthy dish
the next time you are asked to bring something to a holiday
party. Here are a few ideas to get you started.
1. Veggies and Dip
Just cut up some fresh veggies. Good choices are celery,
broccoli, cauliflower and cucumber. Add some baby carrots and
grape tomatoes. Serve it with a low fat ranch dip and you're
good to go.
2. Fruits and Dip Serve some fruit that's in season in bite size
chunks with a side of low fat vanilla yogurt. Wash some
strawberries, peel and cut up some apples, pears, cantaloupe and
even some fresh pineapple for a sweet treat that's actually good
for you.
3. Cheese and Crackers
Make a platter of several low fat cheeses and get a box of
whole-wheat crackers. To make it even more fun, use some holiday
cookie cutters and cut shapes out of the cheese. Just arrange
everything on a platter and take it to the party.
4. Bring A Salad
A salad of mixed greens with some other veggies mixed in always
makes for a great side dish and will go with any other foods
that are served. Start with some basic mixed greens, preferably
dark greens. I like to mix baby spinach with some other dark
greens. Dice up some red and yellow peppers for color and some
slices of cucumber for crunchy texture. Top it off with some
grape tomatoes and you will have a colorful and yummy salad. I
like to bring several ready-made low fat dressings form the
grocery store to serve with the salad.
Go ahead; give one of these ideas a try. You'll be surprised how
well received your healthy dish will be. Plus you'll know there
will be at least one dish at the party you can fill up on that
is actually good for you and your health.
Happy Holidays!
About the author:
Susanne Myers together with Christine Steendahl, owns and
publishes the Healthy Menu Mailer. Each week, we provide you
with 7 dinner recipes. Sign up for a free sample menu at
http://www.healthymenumailer.com/sample-newsletter-signup.html
It seems that we're invited to a party or family get-together
every other night in the weeks before the Holidays.
Unfortunately most of the dishes that are brought to those
events are not exactly healthy. We all tend to overindulge
during the holiday season, tempted by all the unhealthy treats
around. But to be honest with you, I get tired of all the rich
and fattening food rather quickly and welcome a healthy fresh
alternative. This is your year to shine with that healthy dish
the next time you are asked to bring something to a holiday
party. Here are a few ideas to get you started.
1. Veggies and Dip
Just cut up some fresh veggies. Good choices are celery,
broccoli, cauliflower and cucumber. Add some baby carrots and
grape tomatoes. Serve it with a low fat ranch dip and you're
good to go.
2. Fruits and Dip Serve some fruit that's in season in bite size
chunks with a side of low fat vanilla yogurt. Wash some
strawberries, peel and cut up some apples, pears, cantaloupe and
even some fresh pineapple for a sweet treat that's actually good
for you.
3. Cheese and Crackers
Make a platter of several low fat cheeses and get a box of
whole-wheat crackers. To make it even more fun, use some holiday
cookie cutters and cut shapes out of the cheese. Just arrange
everything on a platter and take it to the party.
4. Bring A Salad
A salad of mixed greens with some other veggies mixed in always
makes for a great side dish and will go with any other foods
that are served. Start with some basic mixed greens, preferably
dark greens. I like to mix baby spinach with some other dark
greens. Dice up some red and yellow peppers for color and some
slices of cucumber for crunchy texture. Top it off with some
grape tomatoes and you will have a colorful and yummy salad. I
like to bring several ready-made low fat dressings form the
grocery store to serve with the salad.
Go ahead; give one of these ideas a try. You'll be surprised how
well received your healthy dish will be. Plus you'll know there
will be at least one dish at the party you can fill up on that
is actually good for you and your health.
Happy Holidays!
About the author:
Susanne Myers together with Christine Steendahl, owns and
publishes the Healthy Menu Mailer. Each week, we provide you
with 7 dinner recipes. Sign up for a free sample menu at
http://www.healthymenumailer.com/sample-newsletter-signup.html
Tuesday, December 20, 2005
Weight Loss
By: John Connory
10 Ingredients in Weight Loss Pills
Looking for help with losing weight? Help that goes beyond the
usual lifestyle changes, portion control advice and exercise
routines? Weight-loss supplements touting names like "fat
burner" and "thermo max" can be enticing. But do they work? And
even more important, in the wake of the Food and Drug
Administration's recent ban on ephedra, are they safe?
In this article, Environmental Nutrition provides a snapshot of
10 of the most popular ingredients currently in supplements for
weight loss.
Chitosan Made from the shells of lobsters, shrimp and other
shellfish, chitosan is an indigestible fiber. It is supposed to
help weight loss by binding with the fat you eat, blocking its
absorption. However, studies do not support this claim. Side
effects include constipation and gas. People with shellfish
allergies should beware.
Chromium Most often present as chromium picolinate, it has been
promoted to boost lean mass and decrease body fat. Though study
findings have been inconclusive, an analysis of several studies
recently concluded that supplementing with 200 to 400 micrograms
of chromium picolinate could result in about a 2.5-pound weight
loss per week in some people. Other studies have found a loss of
body fat and an increase in muscle tissue, with no change in
weight. Still others have found no effect at all. Though some
laboratory studies have raised safety issues, a large number of
human studies suggest it is safe.
Citrus Aurantium (Bitter Orange) This herbal extract is a
natural source of synephrine (a compound similar to ephedrine)
and the supplement industry's current answer to the ephedra ban.
But there are no published studies to show it is an effective
supplement for weight loss. And like ephedra, its side effects
include an increase in blood pressure; Environmental Nutrition
recommends avoiding it.
Conjugated Linoleic Acid (CLA) Both animal and human research
hints at a possible role for CLA in reducing body fat and
increasing lean body mass, but it's not quite ready for prime
time. None of the human studies have been long-term. CLA is
currently being studied in combination with chromium picolinate.
CLA is found naturally in dairy foods and beef and is generally
considered safe.
Garcinia Cambogia The extract from Garcinia cambogia fruit rind
contains hydroxycitric acid (HCA), which supposedly curbs food
intake, weight gain and storage of excess calories as fat.
However, studies have failed to prove G. cambogia is an
effective weight-loss aid. The most common side effects are
upper respiratory and gastrointestinal symptoms.
Guarana Caffeine is the effective ingredient in guarana plant
seeds. Guarana may have a mild appetite suppressant effect over
the short term. It was often used in combination with ephedra
until ephedra was banned. The potential side effects are those
of caffeine overdose--insomnia, restlessness, anxiety or panic.
Hydroxymethylbutyrate (HMB) HMB is a natural byproduct of the
breakdown of the amino acid leucine. HMB supplements are used by
body builders in hopes of increasing muscle mass. A few small
studies have suggested that HMB increases lean mass and
decreases body fat when combined with weight training. However,
studies with overweight and obese people are needed.
Plantago Psyllium Psyllium is a water-soluble fiber from
Plantago ovato seeds. Taken before a meal, it may make you feel
full, causing you to eat less. While it is proved to aid
constipation (that's how Metamucil works), it has not been
proved as an effective weight-loss aid.
Pyruvate Pyruvate formulas boast that they stimulate metabolism
and reduce body fat. Pyruvate is found naturally in food and in
the body as a result of the breakdown of carbohydrates and
protein. Some studies have shown a weight-loss benefit with
pyruvate supplements. But the people in the studies also
exercised and cut back on calories. Moreover, the dosage used in
the studies was high, requiring a handful of tablets each day.
Experts say the case for pyruvate to aid weight loss is weak.
Yerba mate Brewed into a tea, bitter Yerba mate is high in
caffeine. Used in combination with other caffeine-containing
herbs, like guarana and damiana, it was found in one study to
delay stomach emptying time and aid weight loss. The study was
short (45 days), so conclusions on keeping the weight off cannot
be made.
The Bottom Line
Though all are relatively expensive and none are proved, of
these top popular weight-loss contenders, chromium picolinate
and CLA are probably the most studied. If you've already made up
your mind to go the supplement route, you might want to give
them a try. Just don't expect miracles and check with your
doctor first. More at http://www.phentermine-xenical-4you.com
http://www.phentermine-xenical-4you.com
Best Weight Loss Pills
10 Ingredients in Weight Loss Pills
Looking for help with losing weight? Help that goes beyond the
usual lifestyle changes, portion control advice and exercise
routines? Weight-loss supplements touting names like "fat
burner" and "thermo max" can be enticing. But do they work? And
even more important, in the wake of the Food and Drug
Administration's recent ban on ephedra, are they safe?
In this article, Environmental Nutrition provides a snapshot of
10 of the most popular ingredients currently in supplements for
weight loss.
Chitosan Made from the shells of lobsters, shrimp and other
shellfish, chitosan is an indigestible fiber. It is supposed to
help weight loss by binding with the fat you eat, blocking its
absorption. However, studies do not support this claim. Side
effects include constipation and gas. People with shellfish
allergies should beware.
Chromium Most often present as chromium picolinate, it has been
promoted to boost lean mass and decrease body fat. Though study
findings have been inconclusive, an analysis of several studies
recently concluded that supplementing with 200 to 400 micrograms
of chromium picolinate could result in about a 2.5-pound weight
loss per week in some people. Other studies have found a loss of
body fat and an increase in muscle tissue, with no change in
weight. Still others have found no effect at all. Though some
laboratory studies have raised safety issues, a large number of
human studies suggest it is safe.
Citrus Aurantium (Bitter Orange) This herbal extract is a
natural source of synephrine (a compound similar to ephedrine)
and the supplement industry's current answer to the ephedra ban.
But there are no published studies to show it is an effective
supplement for weight loss. And like ephedra, its side effects
include an increase in blood pressure; Environmental Nutrition
recommends avoiding it.
Conjugated Linoleic Acid (CLA) Both animal and human research
hints at a possible role for CLA in reducing body fat and
increasing lean body mass, but it's not quite ready for prime
time. None of the human studies have been long-term. CLA is
currently being studied in combination with chromium picolinate.
CLA is found naturally in dairy foods and beef and is generally
considered safe.
Garcinia Cambogia The extract from Garcinia cambogia fruit rind
contains hydroxycitric acid (HCA), which supposedly curbs food
intake, weight gain and storage of excess calories as fat.
However, studies have failed to prove G. cambogia is an
effective weight-loss aid. The most common side effects are
upper respiratory and gastrointestinal symptoms.
Guarana Caffeine is the effective ingredient in guarana plant
seeds. Guarana may have a mild appetite suppressant effect over
the short term. It was often used in combination with ephedra
until ephedra was banned. The potential side effects are those
of caffeine overdose--insomnia, restlessness, anxiety or panic.
Hydroxymethylbutyrate (HMB) HMB is a natural byproduct of the
breakdown of the amino acid leucine. HMB supplements are used by
body builders in hopes of increasing muscle mass. A few small
studies have suggested that HMB increases lean mass and
decreases body fat when combined with weight training. However,
studies with overweight and obese people are needed.
Plantago Psyllium Psyllium is a water-soluble fiber from
Plantago ovato seeds. Taken before a meal, it may make you feel
full, causing you to eat less. While it is proved to aid
constipation (that's how Metamucil works), it has not been
proved as an effective weight-loss aid.
Pyruvate Pyruvate formulas boast that they stimulate metabolism
and reduce body fat. Pyruvate is found naturally in food and in
the body as a result of the breakdown of carbohydrates and
protein. Some studies have shown a weight-loss benefit with
pyruvate supplements. But the people in the studies also
exercised and cut back on calories. Moreover, the dosage used in
the studies was high, requiring a handful of tablets each day.
Experts say the case for pyruvate to aid weight loss is weak.
Yerba mate Brewed into a tea, bitter Yerba mate is high in
caffeine. Used in combination with other caffeine-containing
herbs, like guarana and damiana, it was found in one study to
delay stomach emptying time and aid weight loss. The study was
short (45 days), so conclusions on keeping the weight off cannot
be made.
The Bottom Line
Though all are relatively expensive and none are proved, of
these top popular weight-loss contenders, chromium picolinate
and CLA are probably the most studied. If you've already made up
your mind to go the supplement route, you might want to give
them a try. Just don't expect miracles and check with your
doctor first. More at http://www.phentermine-xenical-4you.com
http://www.phentermine-xenical-4you.com
Best Weight Loss Pills
Monday, December 19, 2005
Hair Loss Basic Understanding
By: Paton Jackson
Before solving a problem one must understand the problem. Hair
loss is the most common medical problem. Millions of people all
over the world are struggling in the endless battle to stop
their hair loss. However, most of them did not spend a couple
of minutes learning what exactly the meaning of hair loss is.
Read the following lines to learn the basics about hair, hair
loss and hair loss treatments.
Did you know that an average scalp has about 150,000 hair
follicles and hair - more than 90% of them are continuously
growing.
What is hair? Hair is the fastest growing tissue of the body. It
is made of keratins which are a type of proteins. Each hair
strand includes three layers: the medulla (the inner layer), the
cortex and the cuticle. Hair grows from roots - Those roots get
the vital ingredients to the hair growth by the blood. The roots
are a living tissue but the visible hair strand is a dead
tissue. Therefore, any hair loss treatment should take care of
the scalp and roots and not of the hair strands.
How does the hair grow? It is natural to loose hair. Actually,
we all loose about 100 hairs a day. We start noticing that we
suffer from hair loss only after losing more than 50% of our
hair.
The phases of the life cycle of hair are:
Anagen - In this phase the hair is actively growing. This phase
lasts about 5 years. Catagen - In this phase the hair falls out.
It lasts about 3 weeks. Telogen - In this phase the hair is
resting. It lasts about 12 weeks.
What are the causes of hair loss? There are various conditions
that may cause hair loss from heritage to stress. For each cause
one may find different hair loss treatments. Hair loss
treatments include anything from the FDA approved hair loss drug
called Propecia or Rogaine to natural hair loss treatments as
Rogaine to hair transplant surgeries.
About the author:
911 Corp. executed an independent research to find the best
hairloss treatments. Find out all about the results on hair loss
treatments and information http://www.911stophairloss.com
-Hair loss treatments and other hair issues.
Vitamins For Hair Growth
Before solving a problem one must understand the problem. Hair
loss is the most common medical problem. Millions of people all
over the world are struggling in the endless battle to stop
their hair loss. However, most of them did not spend a couple
of minutes learning what exactly the meaning of hair loss is.
Read the following lines to learn the basics about hair, hair
loss and hair loss treatments.
Did you know that an average scalp has about 150,000 hair
follicles and hair - more than 90% of them are continuously
growing.
What is hair? Hair is the fastest growing tissue of the body. It
is made of keratins which are a type of proteins. Each hair
strand includes three layers: the medulla (the inner layer), the
cortex and the cuticle. Hair grows from roots - Those roots get
the vital ingredients to the hair growth by the blood. The roots
are a living tissue but the visible hair strand is a dead
tissue. Therefore, any hair loss treatment should take care of
the scalp and roots and not of the hair strands.
How does the hair grow? It is natural to loose hair. Actually,
we all loose about 100 hairs a day. We start noticing that we
suffer from hair loss only after losing more than 50% of our
hair.
The phases of the life cycle of hair are:
Anagen - In this phase the hair is actively growing. This phase
lasts about 5 years. Catagen - In this phase the hair falls out.
It lasts about 3 weeks. Telogen - In this phase the hair is
resting. It lasts about 12 weeks.
What are the causes of hair loss? There are various conditions
that may cause hair loss from heritage to stress. For each cause
one may find different hair loss treatments. Hair loss
treatments include anything from the FDA approved hair loss drug
called Propecia or Rogaine to natural hair loss treatments as
Rogaine to hair transplant surgeries.
About the author:
911 Corp. executed an independent research to find the best
hairloss treatments. Find out all about the results on hair loss
treatments and information http://www.911stophairloss.com
-Hair loss treatments and other hair issues.
Vitamins For Hair Growth
Sunday, December 18, 2005
Tips For Healthy Eating During The Holiday Season
By: Susanne Myers
The time from Thanksgiving to New Year's Day has to be the
hardest few weeks to stick to a healthy eating lifestyle or any
diet for that matter. We are constantly tempted by sweats,
treats and just way to much food in general. I would like to
share a few tips with you that have helped me in the past to
stay on track between now and the end of the year.
1) Make sure you eat before you go to any holiday gathering. You
know you will be tempted by all sorts of unhealthy but yummy
foods. Make sure you don't go overboard by eating something that
is good for you before you go. Try to make sure you are not
hungry when you arrive, or you will be much more tempted to
overeat as well.
2) Drink some water before you go and alternate higher calorie
drinks like alcoholic beverages, eggnog or hot chocolate with
water while you are at the holiday party. Drinks can have a lot
of hidden calories in them, so watch out. Diet sodas are another
good option.
3) Fill you plate with some "good " foods first. Pick some raw
vegetables, but go easy on the dip. Turkey breast, and lean ham
or pork roast are other good choices. Don't forget a nice plate
of salad with a low fat dressing and some fresh fruit for
dessert.
4) Don't cut your favorite holiday treats completely out. If you
don't allow yourself the occasional small indulgence, you will
be much more likely to break down and binge on all those cookies
and treats. The key is to enjoy small portions or bites of your
favorite foods. If you have a soft side for chocolate chip
cookies then go ahead and indulge, but limit yourself to one a
day or every few days. Of course the same applies if you prefer
cheesecake or gingerbread men. Eat several small meals a day.
This old tip holds especially true during the holiday season. We
tend to skip meals and indulge in one large holiday dinner with
the entire family. Don't starve yourself all day. Get some
snacks in and most importantly start your day with a good,
healthy breakfast. You will be able to enjoy your holiday more
by stabilizing your blood sugar. You don't want to spend the day
being grumpy from not eating for hours, or be the first ready
for a nap after overeating.
5) Use the busy shopping season and burn some extra calories. If
you are heading to the mall, park a little further away, or take
your time and do a round of window shopping all through the mall
before you buy. Every few extra steps that you take count. Just
don't reward yourself afterwards with food. For extra motivation
to get more walking in, consider wearing a pedometer. See http://www.walkingoffthew
eight.com for more information on walking and using a
pedometer.
6) Take some time to relax. The holidays can be a very stressful
season if we let them. Many of us (including myself) tend to
overeat or medicate ourselves with food when we are stressed.
Work in some extra time just for you. Sit in front of the fire
with a good book or your favorite magazine, go get your nails
done, take a bath or go for a walk. Do whatever works for you to
calm you down and help you distress.
Above all, enjoy the holidays and remember they are not only
about food, but more importantly about family spending quality
time together. Treat yourself to some new holiday candles,
listen to your favorite Christmas tunes, or go for a drive
through a lit up neighborhood this year. Have fun during this
special time of the year and enjoy that occasional cookie.
Happy Holidays!
About the author:
Susanne Myers together with Christine Steendahl, owns and
publishes the Healthy Menu Mailer. Each week, we provide you
with 7 dinner recipes. Sign up for a free sample menu of healthy recipes.
The time from Thanksgiving to New Year's Day has to be the
hardest few weeks to stick to a healthy eating lifestyle or any
diet for that matter. We are constantly tempted by sweats,
treats and just way to much food in general. I would like to
share a few tips with you that have helped me in the past to
stay on track between now and the end of the year.
1) Make sure you eat before you go to any holiday gathering. You
know you will be tempted by all sorts of unhealthy but yummy
foods. Make sure you don't go overboard by eating something that
is good for you before you go. Try to make sure you are not
hungry when you arrive, or you will be much more tempted to
overeat as well.
2) Drink some water before you go and alternate higher calorie
drinks like alcoholic beverages, eggnog or hot chocolate with
water while you are at the holiday party. Drinks can have a lot
of hidden calories in them, so watch out. Diet sodas are another
good option.
3) Fill you plate with some "good " foods first. Pick some raw
vegetables, but go easy on the dip. Turkey breast, and lean ham
or pork roast are other good choices. Don't forget a nice plate
of salad with a low fat dressing and some fresh fruit for
dessert.
4) Don't cut your favorite holiday treats completely out. If you
don't allow yourself the occasional small indulgence, you will
be much more likely to break down and binge on all those cookies
and treats. The key is to enjoy small portions or bites of your
favorite foods. If you have a soft side for chocolate chip
cookies then go ahead and indulge, but limit yourself to one a
day or every few days. Of course the same applies if you prefer
cheesecake or gingerbread men. Eat several small meals a day.
This old tip holds especially true during the holiday season. We
tend to skip meals and indulge in one large holiday dinner with
the entire family. Don't starve yourself all day. Get some
snacks in and most importantly start your day with a good,
healthy breakfast. You will be able to enjoy your holiday more
by stabilizing your blood sugar. You don't want to spend the day
being grumpy from not eating for hours, or be the first ready
for a nap after overeating.
5) Use the busy shopping season and burn some extra calories. If
you are heading to the mall, park a little further away, or take
your time and do a round of window shopping all through the mall
before you buy. Every few extra steps that you take count. Just
don't reward yourself afterwards with food. For extra motivation
to get more walking in, consider wearing a pedometer. See http://www.walkingoffthew
eight.com for more information on walking and using a
pedometer.
6) Take some time to relax. The holidays can be a very stressful
season if we let them. Many of us (including myself) tend to
overeat or medicate ourselves with food when we are stressed.
Work in some extra time just for you. Sit in front of the fire
with a good book or your favorite magazine, go get your nails
done, take a bath or go for a walk. Do whatever works for you to
calm you down and help you distress.
Above all, enjoy the holidays and remember they are not only
about food, but more importantly about family spending quality
time together. Treat yourself to some new holiday candles,
listen to your favorite Christmas tunes, or go for a drive
through a lit up neighborhood this year. Have fun during this
special time of the year and enjoy that occasional cookie.
Happy Holidays!
About the author:
Susanne Myers together with Christine Steendahl, owns and
publishes the Healthy Menu Mailer. Each week, we provide you
with 7 dinner recipes. Sign up for a free sample menu of healthy recipes.
Thursday, December 15, 2005
Get Fit in Five! (Minutes that is)
By: Gary King
The alarm nags you to bolt out of bed, you rush to get ready,
and race out the door, forgetting to grab that healthy lunch you
worked so hard to pack. Deadlines are looming everywhere at work
or the kids have to be in two places at once, not to mention
that phone that won't stop ringing.
With a day like yours, who has time to think about exercise? Did
you know that getting active, even just for five minutes can
vastly improve your mood and your body at the same time? Do
yourself (and everyone else) a favor and try to squeeze just
five minutes of fitness into your day - you'll be glad you did!
Here are some quick tips for 5 minutes of fitness and a lifetime
of health.
1. Get out! Take a quick break, and get out of your office or
house. Take a brisk walk around the parking lot or down your
street. Getting out of a stressful atmosphere and to a place
where you can think is a huge part of calming your mind and
emotions. Plus, by walking fast, the excess tension in your
system gets worked out so you return to work feeling relaxed and
refreshed.
2. Take the steps. Hop in the elevator and ride to the bottom
floor. Climb the stairs back up to your floor. If your building
is less than four floors, do it again. Don't have steps in your
building? How about getting an inexpensive workout stepper for
the office or home?
3. Squeeze the tension away. Grab a tennis ball in each hand and
squeeze as hard as you can for a count of eight. Release your
grip, relax, and then repeat several times. You'll condition
your forearms and strengthen your hands. You can also use tennis
balls to massage your feet and back - pretty versatile tools for
under three bucks!
4. Use resistance bands. When you feel stressed or irritated,
grab the band with the highest resistance and use it for lateral
raises. Place one end of the band under your foot, and the other
in your hand on the same side (at about waist high against your
hip). Lift straight out to the side, stretching the band for
resistance and releasing your stress along the way.
5. Find some competition. Challenge a co-worker to a daily
parking lot speed-walking event. Start the competition by
walking down the stairs (vs. riding the elevator) and see who
can walk the parking lot (or other course) the fastest - no
running allowed! This is great exercise, and is almost certain
to bring a laugh or two.
6. Don't be a dumbbell! Just use them! Grab a set of dumbbells
you can keep at the office. These little babies are available
just about everywhere in small sets with four or five weights up
to 10 pounds. Use them for building arm or back strength, and
for those really frustrating times, grab the heaviest one and do
as many bicep curls as you can stand. It just might prevent you
from blowing your top at some unfortunate co-worker.
7. Reach for the sky. Remember to stretch. Doing so will prove
to be a tremendous tool for releasing tension and stiffness, and
can even boost your energy levels. Keep a yoga mat or blanket in
your office and you can even do prone stretching (but keep your
door closed!).
8. Lean on me. OK, not me, but how about the wall? Try this:
stand about eighteen inches away from the wall (or a door), then
place your hands on the surface at about shoulder height, and do
vertical push-ups. For a more challenging exercise, move away
from the wall or try changing hand positions. When you feel
confident, try one-handed push-ups - you may find yourself doing
the real ones sooner than you think!
Copyright 2005, easyfitnessinfo.com. All rights reserved. Always
consult your physician before beginning any exercise or fitness
program. This article may be freely distributed as long as it is
not edited in any way.
About the author:
The author, Gary King has worked to find simple ways for busy
people to stay healthy and improve their fitness. Find more
helpful fitness tips, fitness ideas and fitness resources at:
http://www.easyfitnessinfo.com
The alarm nags you to bolt out of bed, you rush to get ready,
and race out the door, forgetting to grab that healthy lunch you
worked so hard to pack. Deadlines are looming everywhere at work
or the kids have to be in two places at once, not to mention
that phone that won't stop ringing.
With a day like yours, who has time to think about exercise? Did
you know that getting active, even just for five minutes can
vastly improve your mood and your body at the same time? Do
yourself (and everyone else) a favor and try to squeeze just
five minutes of fitness into your day - you'll be glad you did!
Here are some quick tips for 5 minutes of fitness and a lifetime
of health.
1. Get out! Take a quick break, and get out of your office or
house. Take a brisk walk around the parking lot or down your
street. Getting out of a stressful atmosphere and to a place
where you can think is a huge part of calming your mind and
emotions. Plus, by walking fast, the excess tension in your
system gets worked out so you return to work feeling relaxed and
refreshed.
2. Take the steps. Hop in the elevator and ride to the bottom
floor. Climb the stairs back up to your floor. If your building
is less than four floors, do it again. Don't have steps in your
building? How about getting an inexpensive workout stepper for
the office or home?
3. Squeeze the tension away. Grab a tennis ball in each hand and
squeeze as hard as you can for a count of eight. Release your
grip, relax, and then repeat several times. You'll condition
your forearms and strengthen your hands. You can also use tennis
balls to massage your feet and back - pretty versatile tools for
under three bucks!
4. Use resistance bands. When you feel stressed or irritated,
grab the band with the highest resistance and use it for lateral
raises. Place one end of the band under your foot, and the other
in your hand on the same side (at about waist high against your
hip). Lift straight out to the side, stretching the band for
resistance and releasing your stress along the way.
5. Find some competition. Challenge a co-worker to a daily
parking lot speed-walking event. Start the competition by
walking down the stairs (vs. riding the elevator) and see who
can walk the parking lot (or other course) the fastest - no
running allowed! This is great exercise, and is almost certain
to bring a laugh or two.
6. Don't be a dumbbell! Just use them! Grab a set of dumbbells
you can keep at the office. These little babies are available
just about everywhere in small sets with four or five weights up
to 10 pounds. Use them for building arm or back strength, and
for those really frustrating times, grab the heaviest one and do
as many bicep curls as you can stand. It just might prevent you
from blowing your top at some unfortunate co-worker.
7. Reach for the sky. Remember to stretch. Doing so will prove
to be a tremendous tool for releasing tension and stiffness, and
can even boost your energy levels. Keep a yoga mat or blanket in
your office and you can even do prone stretching (but keep your
door closed!).
8. Lean on me. OK, not me, but how about the wall? Try this:
stand about eighteen inches away from the wall (or a door), then
place your hands on the surface at about shoulder height, and do
vertical push-ups. For a more challenging exercise, move away
from the wall or try changing hand positions. When you feel
confident, try one-handed push-ups - you may find yourself doing
the real ones sooner than you think!
Copyright 2005, easyfitnessinfo.com. All rights reserved. Always
consult your physician before beginning any exercise or fitness
program. This article may be freely distributed as long as it is
not edited in any way.
About the author:
The author, Gary King has worked to find simple ways for busy
people to stay healthy and improve their fitness. Find more
helpful fitness tips, fitness ideas and fitness resources at:
http://www.easyfitnessinfo.com
Monday, December 12, 2005
The Importance of Water for Your Skin and Health
By: Alex Fir
Water makes up to 98 percent of our body, and without this
life-giving fluid, you and I would not survive. The human body
can survive for up to three weeks on water alone. Try surviving
without the water and you might make it four to five days. It's
a truly amazing and health sustaining fluid, and it is just
water!
What really do we get from water, that our body must have, and
can't live without? It's the benefit of the fluidity of water,
and what it does for our bodies that is the most important part.
All of our bodily functions rely on the cells in our bloodstream
to supply them the nutrients and minerals that they need to
carry out those vital functions. How do our cells achieve that
end? They absorb the vitamins, minerals, and nutrients we take
in during our digestive process. But they also absorb water, or
liquid fluids that are a product in direct water intake or the
digestive process, but either way, water must be a part of the
formula. Since cells are also made of mostly water or fluid,
it's necessary to keep lots of water coming, and make sure that
we include at least 64 ounces in our daily intake.
Ask any health and fitness instructor, and they will tell you
that you must consume plenty of water during your exercise
routine, weight lifting, and physical activity requires us to
take in water or some sort of sports drink. Most of the
instructors will recommend just plain water. Why must we keep
our bodies so hydrated? In order for the metabolic and muscle
burn to occur, there must be plenty of water and plenty of
oxygen. Oh, wait a minute, there's another benefit of water. It
contains oxygen, a substance our body cannot get enough of.
Water also helps to flush the lactic acid that accumulates in
our muscles when we work out, or use them excessively. The
lactic acid can build up and cause soreness, stiffness, and
muscle pain.
So, if you look at the benefits that water supplies, and you are
trying to maintain health and fitness, you can not ignore the
fact that water needs to be a part of your daily intake. But how
much water do we need to adequately supply our bodies, and help
fuel our metabolic processes? The most often recommended
quantity is 8 eight ounce glasses each day. Personally, I
believe that amount should be closer to 10 eight ounce glasses
each day.
What other benefits can water provide, other than the obvious
ones of adding fluid to our bodies? Water helps keep our skin
healthy and glowing. It helps in the reduction of wrinkling, and
aids in our ability to flush fat, toxins, and any other unwanted
or foreign substance from our bodies. Flushing our intestines
with plenty of water allows us to maintain stable and safe
quantities of yeast and bacteria. Plenty of water keeps our
thought processes and brain function at optimal levels, and
prevents headaches that are caused from not enough hydration.
It's pretty amazing what that one little glass of water can do!
About the author:
Do you want to have beautiful skin every day for the rest of
your life? Visit Skin Care Center
for the latest news and information on how to achieve beautiful skin .
You will also learn about natural skin care.
Water makes up to 98 percent of our body, and without this
life-giving fluid, you and I would not survive. The human body
can survive for up to three weeks on water alone. Try surviving
without the water and you might make it four to five days. It's
a truly amazing and health sustaining fluid, and it is just
water!
What really do we get from water, that our body must have, and
can't live without? It's the benefit of the fluidity of water,
and what it does for our bodies that is the most important part.
All of our bodily functions rely on the cells in our bloodstream
to supply them the nutrients and minerals that they need to
carry out those vital functions. How do our cells achieve that
end? They absorb the vitamins, minerals, and nutrients we take
in during our digestive process. But they also absorb water, or
liquid fluids that are a product in direct water intake or the
digestive process, but either way, water must be a part of the
formula. Since cells are also made of mostly water or fluid,
it's necessary to keep lots of water coming, and make sure that
we include at least 64 ounces in our daily intake.
Ask any health and fitness instructor, and they will tell you
that you must consume plenty of water during your exercise
routine, weight lifting, and physical activity requires us to
take in water or some sort of sports drink. Most of the
instructors will recommend just plain water. Why must we keep
our bodies so hydrated? In order for the metabolic and muscle
burn to occur, there must be plenty of water and plenty of
oxygen. Oh, wait a minute, there's another benefit of water. It
contains oxygen, a substance our body cannot get enough of.
Water also helps to flush the lactic acid that accumulates in
our muscles when we work out, or use them excessively. The
lactic acid can build up and cause soreness, stiffness, and
muscle pain.
So, if you look at the benefits that water supplies, and you are
trying to maintain health and fitness, you can not ignore the
fact that water needs to be a part of your daily intake. But how
much water do we need to adequately supply our bodies, and help
fuel our metabolic processes? The most often recommended
quantity is 8 eight ounce glasses each day. Personally, I
believe that amount should be closer to 10 eight ounce glasses
each day.
What other benefits can water provide, other than the obvious
ones of adding fluid to our bodies? Water helps keep our skin
healthy and glowing. It helps in the reduction of wrinkling, and
aids in our ability to flush fat, toxins, and any other unwanted
or foreign substance from our bodies. Flushing our intestines
with plenty of water allows us to maintain stable and safe
quantities of yeast and bacteria. Plenty of water keeps our
thought processes and brain function at optimal levels, and
prevents headaches that are caused from not enough hydration.
It's pretty amazing what that one little glass of water can do!
About the author:
Do you want to have beautiful skin every day for the rest of
your life? Visit Skin Care Center
for the latest news and information on how to achieve beautiful skin .
You will also learn about natural skin care.
Friday, December 09, 2005
Eating And Gaining Weight? How To Control The Urge To Splurge!
By: Rene Graeber
I confess: I'm completely addicted to Pringles. My determination
weakens every time I think about munching into one, hearing the
crunch, and getting that first taste of its yummy flavor. Pure
heaven. Although you don't flip over chips, probably there's
another food that lures you into the refrigerator or the pantry
cabinet. According to one study, 97% of women (compared to 68%
of men) experience cravings on food.
How do you control these urges that drag you in an intoxicated
shape away from your diet plan and down into the swirling vortex
of pleasure? I researched on the topic to give you expert advice
on how to enjoy that art called eating without turning in into a
feeding frenzy. Read on - and never again feel guilty about
eating a chocolate chip cookie.
Take Charge of Your Eating Habits.
Try to control the number of food cravings you experience. It
appears to be impossible for humans like us, but if you psyche
yourself and develop fewer cravings, then slowly you'll submit
to fewer cravings.
According to one study of nearly 500 women, researchers found
that women who received a daily 1, 200 milligram calcium
supplement reduced their number of premenstrual food cravings by
54%. To reach the same result by getting the needed calcium
intake from food, rely on skim milk and yogurt. Sounds a bit
difficult for all lactose intolerant? Try some calcium-fortified
foods or juices like cheese and calcium-filled orange juices. If
you don't feel you can get sufficient calcium from food, make up
the difference using a supplement of calcium carbonate or
calcium citrate.
How about something relaxing? When you're anxious, the body
produces more of the hormone cortisol, which may increase the
amount of carbohydrates you want to eat. Sweets or carbohydrates
temporarily increase our levels of serotonin, making us feel
calm and relaxed.
Thus, one way of helping curb your sweet tooth, rent some
videos, text your funniest friends, or schedule a spa weekend.
Why not have a bit of chocolate once in a while? When you begin
including small amounts of these forbidden foods into your diet,
a funny thing happens: You don't crave them anymore.
Distinguish specific cravings from hunger. Suppose you drive by
a fast food outlet and all of a sudden, you develop a deep
craving for French fries. Rather than rushing down the drive
thru section, reassess your urge. Turn on your favorite music
and switch your attention away from the fries idea. Suppose, on
the other hand, you feel the need to satisfy not the urge but
your hunger, select an apple pie or salad as a substitute.
Cut Hundreds of Calories.
Sure you can cut on hundreds of calories on what you eat every
day! How? By making the appropriate choices on replacing
high-calorie to low-calorie foods, such as cheese, creams, whole
milk, butter, etc. Here are easy tricks to keep you cooking and
eating minus the calories.
* When cooking, use nonstick pan to eliminate the use of butter
and/or oil. * Remove the fat from the meat. * Remove the skin of
chicken before serving. * Use butter-flavored seasoning on
vegetables instead of sprinkling butter. * For casseroles,
desserts and sauces, use evaporated skim milk (12 cal./tbsp.)
instead of heavy cream (51 cal./tbsp.) * Cook stews and other
casseroles ahead of time. Refrigerate. Remove congealed fat
before serving. * Choose real orange (71 cal.) over an orange
juice (90 cal./6 oz). * For snacks, low-calorie fruits
(cucumbers, asparagus, carrots, apples, pickles) are good
replacements for crackers and breads. * Use bottled chocolate
extract for milk shakes instead of sweetened cocoa. * Use two
egg whites (34 cal.) for cakes instead of one egg (82 cal.). *
Choose diet margarine (50 cal.) instead of the regular margarine
(100 cal.). * Choose cereals with the least calories then add
fresh fruits to be more nutritious. * In parties, good
substitutes for snacks are carrot strips, pickle slices, and raw
mushroom caps. * Drip away fats by cooking hamburgers on the
rack. * Avoid chips with dips.
Staying in healthy shape depends on the right attitude. So how
strong is your will power to control the urge?
About the author:
Who else wants to get rid of those stubborn body fats, lose
weight and maintain a healthy body? You've done a lot of
techniques and diets? But nothing seems to work for you? Visit
Rene Graeber´s free website for more information: http://www.obesity-weight-loss-diet.com/
I confess: I'm completely addicted to Pringles. My determination
weakens every time I think about munching into one, hearing the
crunch, and getting that first taste of its yummy flavor. Pure
heaven. Although you don't flip over chips, probably there's
another food that lures you into the refrigerator or the pantry
cabinet. According to one study, 97% of women (compared to 68%
of men) experience cravings on food.
How do you control these urges that drag you in an intoxicated
shape away from your diet plan and down into the swirling vortex
of pleasure? I researched on the topic to give you expert advice
on how to enjoy that art called eating without turning in into a
feeding frenzy. Read on - and never again feel guilty about
eating a chocolate chip cookie.
Take Charge of Your Eating Habits.
Try to control the number of food cravings you experience. It
appears to be impossible for humans like us, but if you psyche
yourself and develop fewer cravings, then slowly you'll submit
to fewer cravings.
According to one study of nearly 500 women, researchers found
that women who received a daily 1, 200 milligram calcium
supplement reduced their number of premenstrual food cravings by
54%. To reach the same result by getting the needed calcium
intake from food, rely on skim milk and yogurt. Sounds a bit
difficult for all lactose intolerant? Try some calcium-fortified
foods or juices like cheese and calcium-filled orange juices. If
you don't feel you can get sufficient calcium from food, make up
the difference using a supplement of calcium carbonate or
calcium citrate.
How about something relaxing? When you're anxious, the body
produces more of the hormone cortisol, which may increase the
amount of carbohydrates you want to eat. Sweets or carbohydrates
temporarily increase our levels of serotonin, making us feel
calm and relaxed.
Thus, one way of helping curb your sweet tooth, rent some
videos, text your funniest friends, or schedule a spa weekend.
Why not have a bit of chocolate once in a while? When you begin
including small amounts of these forbidden foods into your diet,
a funny thing happens: You don't crave them anymore.
Distinguish specific cravings from hunger. Suppose you drive by
a fast food outlet and all of a sudden, you develop a deep
craving for French fries. Rather than rushing down the drive
thru section, reassess your urge. Turn on your favorite music
and switch your attention away from the fries idea. Suppose, on
the other hand, you feel the need to satisfy not the urge but
your hunger, select an apple pie or salad as a substitute.
Cut Hundreds of Calories.
Sure you can cut on hundreds of calories on what you eat every
day! How? By making the appropriate choices on replacing
high-calorie to low-calorie foods, such as cheese, creams, whole
milk, butter, etc. Here are easy tricks to keep you cooking and
eating minus the calories.
* When cooking, use nonstick pan to eliminate the use of butter
and/or oil. * Remove the fat from the meat. * Remove the skin of
chicken before serving. * Use butter-flavored seasoning on
vegetables instead of sprinkling butter. * For casseroles,
desserts and sauces, use evaporated skim milk (12 cal./tbsp.)
instead of heavy cream (51 cal./tbsp.) * Cook stews and other
casseroles ahead of time. Refrigerate. Remove congealed fat
before serving. * Choose real orange (71 cal.) over an orange
juice (90 cal./6 oz). * For snacks, low-calorie fruits
(cucumbers, asparagus, carrots, apples, pickles) are good
replacements for crackers and breads. * Use bottled chocolate
extract for milk shakes instead of sweetened cocoa. * Use two
egg whites (34 cal.) for cakes instead of one egg (82 cal.). *
Choose diet margarine (50 cal.) instead of the regular margarine
(100 cal.). * Choose cereals with the least calories then add
fresh fruits to be more nutritious. * In parties, good
substitutes for snacks are carrot strips, pickle slices, and raw
mushroom caps. * Drip away fats by cooking hamburgers on the
rack. * Avoid chips with dips.
Staying in healthy shape depends on the right attitude. So how
strong is your will power to control the urge?
About the author:
Who else wants to get rid of those stubborn body fats, lose
weight and maintain a healthy body? You've done a lot of
techniques and diets? But nothing seems to work for you? Visit
Rene Graeber´s free website for more information: http://www.obesity-weight-loss-diet.com/
Wednesday, December 07, 2005
Why are vitamins necessary for our health?
By: Paul Wallace
Vitamins are organic substances that are necessary for normal
health and growth in both animals and humans. If a vitamin is
absent from the diet, or we don't properly absorb it, a specific
deficiency disease may develop.
Even worse, our entire body may start a decline that, over a
period of years, may develop into a very serious disease such
as, diabetes, cancer, heart disease, etc.
That there is a relationship between what we eat and specific
disease was first noted by the Englishman William Fletcher in
1905 while researching the causes of the disease beriberi. He
observed that the disease was prevented by eating unpolished
rather than polished rice. He concluded that the husk of rice
must have special nutrients, which we know today as vitamins.
Even before this discovery, fruits and vegetables were known to
prevent and cure many diseases. Even though what we now know as
"vitamins" were unknown, many of their benefits were well
recognized.
Even today English sailors are known as "Limeys" because, when
limes were added to their diets, they no longer suffered from
scurvy.
While vitamins prevent and cure some specific diseases, they
also are necessary for virtually every function within our
bodies.
Because of heavy advertising, we associate Vitamin C with
preventing/fighting colds. In truth, Vitamin C does not prevent
or fight a cold. It bolsters and strengthens our immune system
which attacks the cold germs.
Vitamin C performs many other important functions within the
body. A major function is synthesis of hydroxyproline, an
important component of collagen and, thereby, all connective
tissues.
Vitamin C is essential for growth of cartilage, bone and teeth,
and for wound healing. It contributes to the structure of bones,
muscles, and blood vessels.
Vitamin C helps support the immune system, aids amino acid
metabolism and iron absorption.
Another vitamin - B6 - does not have a reputation as grand as
Vitamin C yet it is as essential to good health. Vitamin B6
cannot claim dramatic and immediate "cures" for diseases like
scurvy, beriberi, or colds like other vitamins, but it is known
as the master vitamin in processing amino acids.
It is estimated that 50% of Americans are deficient in Vitamin
B6.
The same is true for virtually every vitamin. Without a proper
supply of vitamins, the body develops disease.
Some diseases, such as beriberi and scurvy, show up quickly and
dramatically.
Other diseases, such as heart disease and cancer, take years to
develop. They go undetected for many years until it may be too
late.
Because the body is a "closed system", vitamins, like every
other nutrient, must come from the food we consume. The
principal sources of vitamins are the fruits and vegetables we
consume.
In 1936 the US Government released a report that clearly and
emphatically stated that the soils used to grow our food
products are so depleted of minerals that: "We know that
vitamins are complex chemical substances which are indispensable
to nutrition, and that each of them is of importance for normal
function of some special structure in the body. Disorder and
disease result from any vitamin deficiency. It is not commonly
realized, however, that vitamins control the body's
appropriation of minerals, and in the absence of minerals they
have no function to perform. Lacking vitamins, the system can
make some use of minerals, but lacking minerals, vitamins are
useless."
Things have not improved in 70 years. In fact, they have gotten
much worse.
An entire industry has come into existence because of this fact.
Vitamins are consumed by 43% of Americans, yet we continue to
suffer and die from preventable diseases that were unknown 50
years ago.
Research scientists have long recommended that nutritional
supplements are absolutely essential to our health and
wellbeing. This is especially true when we consider our long
term health.
And now the American Medical Association, in a significant break
from its earlier position that vitamins only produce colored
urine, agrees that every American needs to take nutritional
supplements.
Not only are vitamins missing from the fruits and vegetables we
consume, but antioxidants, minerals, enzymes, amino acids,
essential fatty acids, and fiber are also missing.
Nutritional supplements that provide only one, or a limited
number of components, can provide a false feeling of wellbeing.
It is unrealistic to believe that the food we eat is lacking
only one element needed by our body.
When the body lacks one component it probably lacks many, even
most, simply because the source of the components is deficient.
Adding only one component to the diet not only ignores the fact
that the basic diet is deficient but gives a false sense of
security that we are correcting a health problem.
About the author:
Paul Wallace suffered continuing pain long after an accident
even though he was taking 64 pills a day. He now takes one
product a day and is much healthier and pain free, even though
he is 72 years young.
Good health and long life can be achieved by everyone. Sign up
for a free 10 part course that will explain why Americans suffer
so many diseases. There is a simple method of regaining your
health. Sign up at http://www.improvehealth.aweber.com
Vitamins are organic substances that are necessary for normal
health and growth in both animals and humans. If a vitamin is
absent from the diet, or we don't properly absorb it, a specific
deficiency disease may develop.
Even worse, our entire body may start a decline that, over a
period of years, may develop into a very serious disease such
as, diabetes, cancer, heart disease, etc.
That there is a relationship between what we eat and specific
disease was first noted by the Englishman William Fletcher in
1905 while researching the causes of the disease beriberi. He
observed that the disease was prevented by eating unpolished
rather than polished rice. He concluded that the husk of rice
must have special nutrients, which we know today as vitamins.
Even before this discovery, fruits and vegetables were known to
prevent and cure many diseases. Even though what we now know as
"vitamins" were unknown, many of their benefits were well
recognized.
Even today English sailors are known as "Limeys" because, when
limes were added to their diets, they no longer suffered from
scurvy.
While vitamins prevent and cure some specific diseases, they
also are necessary for virtually every function within our
bodies.
Because of heavy advertising, we associate Vitamin C with
preventing/fighting colds. In truth, Vitamin C does not prevent
or fight a cold. It bolsters and strengthens our immune system
which attacks the cold germs.
Vitamin C performs many other important functions within the
body. A major function is synthesis of hydroxyproline, an
important component of collagen and, thereby, all connective
tissues.
Vitamin C is essential for growth of cartilage, bone and teeth,
and for wound healing. It contributes to the structure of bones,
muscles, and blood vessels.
Vitamin C helps support the immune system, aids amino acid
metabolism and iron absorption.
Another vitamin - B6 - does not have a reputation as grand as
Vitamin C yet it is as essential to good health. Vitamin B6
cannot claim dramatic and immediate "cures" for diseases like
scurvy, beriberi, or colds like other vitamins, but it is known
as the master vitamin in processing amino acids.
It is estimated that 50% of Americans are deficient in Vitamin
B6.
The same is true for virtually every vitamin. Without a proper
supply of vitamins, the body develops disease.
Some diseases, such as beriberi and scurvy, show up quickly and
dramatically.
Other diseases, such as heart disease and cancer, take years to
develop. They go undetected for many years until it may be too
late.
Because the body is a "closed system", vitamins, like every
other nutrient, must come from the food we consume. The
principal sources of vitamins are the fruits and vegetables we
consume.
In 1936 the US Government released a report that clearly and
emphatically stated that the soils used to grow our food
products are so depleted of minerals that: "We know that
vitamins are complex chemical substances which are indispensable
to nutrition, and that each of them is of importance for normal
function of some special structure in the body. Disorder and
disease result from any vitamin deficiency. It is not commonly
realized, however, that vitamins control the body's
appropriation of minerals, and in the absence of minerals they
have no function to perform. Lacking vitamins, the system can
make some use of minerals, but lacking minerals, vitamins are
useless."
Things have not improved in 70 years. In fact, they have gotten
much worse.
An entire industry has come into existence because of this fact.
Vitamins are consumed by 43% of Americans, yet we continue to
suffer and die from preventable diseases that were unknown 50
years ago.
Research scientists have long recommended that nutritional
supplements are absolutely essential to our health and
wellbeing. This is especially true when we consider our long
term health.
And now the American Medical Association, in a significant break
from its earlier position that vitamins only produce colored
urine, agrees that every American needs to take nutritional
supplements.
Not only are vitamins missing from the fruits and vegetables we
consume, but antioxidants, minerals, enzymes, amino acids,
essential fatty acids, and fiber are also missing.
Nutritional supplements that provide only one, or a limited
number of components, can provide a false feeling of wellbeing.
It is unrealistic to believe that the food we eat is lacking
only one element needed by our body.
When the body lacks one component it probably lacks many, even
most, simply because the source of the components is deficient.
Adding only one component to the diet not only ignores the fact
that the basic diet is deficient but gives a false sense of
security that we are correcting a health problem.
About the author:
Paul Wallace suffered continuing pain long after an accident
even though he was taking 64 pills a day. He now takes one
product a day and is much healthier and pain free, even though
he is 72 years young.
Good health and long life can be achieved by everyone. Sign up
for a free 10 part course that will explain why Americans suffer
so many diseases. There is a simple method of regaining your
health. Sign up at http://www.improvehealth.aweber.com
Tuesday, December 06, 2005
Abdominal Exercise And Weight Loss
By: David McCarthy
Abdominal Exercise
When most people start on a weight-loss regime the first thing
they wish to attack is their waistline. They start off with
visions of turning a beer gut into an abdominal six-pack. After
a few weeks of strenuous exercise nothing appears to happen and
soon they lose confidence and give up.
This article is designed to explain, in laymen's terms, why this
happens and why you may be using the wrong exercises, or
possibly the right exercises at the wrong time. Either way you
are doing yourself no favors.
Never give up because only losers quit. We've all heard the old
saying: "The height of stupidity is to repeat the same thing and
expect a different result." If it isn't working you try a
different routine and you keep doing that until you find the
routine that does work, that is the way of winners.
Why These Exercises do not Reduce Waist
The first thing you must accept is that all abdominal exercises
only strengthen abdominal muscles, if those muscles are covered
by a layer of fat when you start they will still be covered by
the same layer of fat when you finish. You will have stronger
abdominal muscles but you will not look any different. Therefore
your attempt to create figure from fat will have failed. The
secret to making these abdominal exercises work is to lose fat
first. You lose fat by diet and aerobic exercise, by burning
more calories than you take in with food. When you have reduced
your waistline to a more natural size you can then take up
abdominal exercises and start working on that perfect six-pack.
Weight Loss
In a nutshell you need to reduce your calorie intake and burn
some calories off by using light exercise. Losing weight can
only be achieved by eating less and moving more. Forget the
complicated scientific formulae, it all boils down to eating
less and moving more.
Exercise Wisdom
Conventional wisdom claims that you need to exercise for
30-minutes each day and that this demand can be broken down to
six five minute sessions or three ten minute sessions, whichever
suits you best. You can carry out aerobic exercise using simple
methods like parking your car as far from the store as possible
and forcing yourself to walk further. Maybe walking up the
stairs instead of using the escalator, any small act of this
nature that adds to your normal exercise output is aerobic
exercise and burns calories.
Eating habits
Furthermore it makes sense to eat five or six meals each day
rather than two or three. Why? Because you will eat smaller
meals and it is better for your metabolism to deal with smaller
meals rather than large meals. You can also eat between these
meals providing you restrict it to a piece of fruit or a raw
carrot. Dieting doesn't have to be hard it has to be sensible.
Your brain doesn't get the message that your stomach is full for
at least twenty minutes after it is full. How often have you
eaten way beyond the capacity that is required simply because
the message hasn't got through?
Conclusion
There is no point in attempting abdominal exercises while you
still have a layer of fat and expecting a figure improvement.
Muscle building and weight loss are separate subjects that
should be approached individually if you are to get the best
results.
This article is (c) Copyright David McCarthy 2005 and may be
reproduced in its entirety with no additions.
About the author:
David McCarthy is webmaster of http://www.recipesmania.com a
website devoted to freely sharing knowledge on all facets of
food, cooking, weight loss, food related health subjects and a
free weight loss program. It contains recipes for all occasions
from health to partying.
weightloss motivation
Abdominal Exercise
When most people start on a weight-loss regime the first thing
they wish to attack is their waistline. They start off with
visions of turning a beer gut into an abdominal six-pack. After
a few weeks of strenuous exercise nothing appears to happen and
soon they lose confidence and give up.
This article is designed to explain, in laymen's terms, why this
happens and why you may be using the wrong exercises, or
possibly the right exercises at the wrong time. Either way you
are doing yourself no favors.
Never give up because only losers quit. We've all heard the old
saying: "The height of stupidity is to repeat the same thing and
expect a different result." If it isn't working you try a
different routine and you keep doing that until you find the
routine that does work, that is the way of winners.
Why These Exercises do not Reduce Waist
The first thing you must accept is that all abdominal exercises
only strengthen abdominal muscles, if those muscles are covered
by a layer of fat when you start they will still be covered by
the same layer of fat when you finish. You will have stronger
abdominal muscles but you will not look any different. Therefore
your attempt to create figure from fat will have failed. The
secret to making these abdominal exercises work is to lose fat
first. You lose fat by diet and aerobic exercise, by burning
more calories than you take in with food. When you have reduced
your waistline to a more natural size you can then take up
abdominal exercises and start working on that perfect six-pack.
Weight Loss
In a nutshell you need to reduce your calorie intake and burn
some calories off by using light exercise. Losing weight can
only be achieved by eating less and moving more. Forget the
complicated scientific formulae, it all boils down to eating
less and moving more.
Exercise Wisdom
Conventional wisdom claims that you need to exercise for
30-minutes each day and that this demand can be broken down to
six five minute sessions or three ten minute sessions, whichever
suits you best. You can carry out aerobic exercise using simple
methods like parking your car as far from the store as possible
and forcing yourself to walk further. Maybe walking up the
stairs instead of using the escalator, any small act of this
nature that adds to your normal exercise output is aerobic
exercise and burns calories.
Eating habits
Furthermore it makes sense to eat five or six meals each day
rather than two or three. Why? Because you will eat smaller
meals and it is better for your metabolism to deal with smaller
meals rather than large meals. You can also eat between these
meals providing you restrict it to a piece of fruit or a raw
carrot. Dieting doesn't have to be hard it has to be sensible.
Your brain doesn't get the message that your stomach is full for
at least twenty minutes after it is full. How often have you
eaten way beyond the capacity that is required simply because
the message hasn't got through?
Conclusion
There is no point in attempting abdominal exercises while you
still have a layer of fat and expecting a figure improvement.
Muscle building and weight loss are separate subjects that
should be approached individually if you are to get the best
results.
This article is (c) Copyright David McCarthy 2005 and may be
reproduced in its entirety with no additions.
About the author:
David McCarthy is webmaster of http://www.recipesmania.com a
website devoted to freely sharing knowledge on all facets of
food, cooking, weight loss, food related health subjects and a
free weight loss program. It contains recipes for all occasions
from health to partying.
weightloss motivation
Monday, December 05, 2005
How Is Alcohol Affecting Your Weight?
By: Meri Raffetto
So you've been exercising regularly, and cutting back on your
calories to meet your weight loss goals. Everything is going
great with your new changes but you notice the number on the
scale isn't moving much and your body isn't changing shape as
quickly as you'd hoped. There may be one more habit interfering
with your weight loss efforts- -alcohol. Perhaps you enjoy a
glass of wine with dinner, have a couple of beers while watching
the big game, or even cocktails on a Saturday night with
friends. All common practices but they may be getting in the way
of your weight loss efforts.
Alcoholic beverages have been enjoyed throughout recorded
history. For some, a drink with dinner may be relaxing. Others
may enjoy the inhibitions that alcohol can create to "let loose"
with friends. Many people drink for the health benefits.
After-all, evidence shows that moderate drinking, especially red
wine, may lower the risk of heart disease. No matter what your
reasons are for drinking, alcohol can interfere with your weight
loss goals.
Alcohol is a product of fermenting carbohydrates- both sugars
and starches. This means it does provide calories. Specifically
it provides 7 calories for every gram compared to 4 calories per
gram of carbohydrates and protein, and 9 calories per gram of
fat. Drinking 4 (12 ounce) beers will supply 600 calories. To
burn those calories, a person would need to walk non-stop for 3
hours. Skipping the cab ride and walking home may be a strategy
but for most of us a 3 hour walk is a bit daunting even when we
are in good shape.
Although wine contains fewer calories than beer, this can also
lead to extra calories. Having a glass of wine provides 100
calories, but this is dependent on the glass size. A serving
size of wine is 5-ounces. The larger wine glasses hold about 10
ounces turning your one glass of wine into two glasses. To put
this into perspective, drinking two glasses of wine each night
with dinner will add an extra 200 calories each day. If these
calories are not burned through exercise and daily activity it
can lead to a 20 pound weight gain in a year.
Adding juice, creams, and sodas to cocktails will increase the
calorie level beyond what the alcohol is already providing. Be
careful of what you are drinking. In some cases, one drink
provides more calories than an entire meal! Here are the drinks
that top the scales for most calories-
Long Island Iced Tea: 780 calories Margarita: 740 calories Pina
Colada: 644 calories White Russian: 425 calories Sex on the
Beach: 356 calories Mai Tai: 350 calories Lemon Drop: 223
calories
Besides adding calories, alcohol may affect your weight for
other reasons. Some evidence suggests drinking alcoholic
beverages may stimulate your appetite and cause you to eat more
than you normally would. It also decreases your inhibitions so
you don't care how much more you are eating. How many times have
you enjoyed chips and salsa with your margaritas while out with
friends? How many chips did you eat? Who knows- all you remember
is the waiter bringing three or four refills of the chip bowl.
Another factor to take into account is that your body processes
alcohol first, before fat, protein, or carbohydrates which may
slow down the burning of fat. There is also evidence that
drinking too much seems to increase fat carried in the stomach
area- otherwise known as the beer belly. Studies show that
people with a higher amount of fat in the abdominal region are
at a greater risk of heart disease.
Ok, this is looking dreary but it doesn't mean you can never
enjoy alcohol again. It just means that it is time to take
inventory to see how much you are drinking and pay attention to
how many calories your favorite drinks supply. Learn how to
enjoy alcohol in moderation so you don't end up sabotaging your
weight loss efforts.
© 2005, Meri Raffetto
About the author:
Owner of Real Living Nutrition Services, Meri Raffetto is a
recognized professional in the area of nutrition and wellness.
She specializes in weight management and cardiovascular
nutrition and offers online programs to help people reach their
weight loss and health goals. For more information or to sign up
for a free newsletter visit http://www.reallivingnutrition.com.
weight loss support
So you've been exercising regularly, and cutting back on your
calories to meet your weight loss goals. Everything is going
great with your new changes but you notice the number on the
scale isn't moving much and your body isn't changing shape as
quickly as you'd hoped. There may be one more habit interfering
with your weight loss efforts- -alcohol. Perhaps you enjoy a
glass of wine with dinner, have a couple of beers while watching
the big game, or even cocktails on a Saturday night with
friends. All common practices but they may be getting in the way
of your weight loss efforts.
Alcoholic beverages have been enjoyed throughout recorded
history. For some, a drink with dinner may be relaxing. Others
may enjoy the inhibitions that alcohol can create to "let loose"
with friends. Many people drink for the health benefits.
After-all, evidence shows that moderate drinking, especially red
wine, may lower the risk of heart disease. No matter what your
reasons are for drinking, alcohol can interfere with your weight
loss goals.
Alcohol is a product of fermenting carbohydrates- both sugars
and starches. This means it does provide calories. Specifically
it provides 7 calories for every gram compared to 4 calories per
gram of carbohydrates and protein, and 9 calories per gram of
fat. Drinking 4 (12 ounce) beers will supply 600 calories. To
burn those calories, a person would need to walk non-stop for 3
hours. Skipping the cab ride and walking home may be a strategy
but for most of us a 3 hour walk is a bit daunting even when we
are in good shape.
Although wine contains fewer calories than beer, this can also
lead to extra calories. Having a glass of wine provides 100
calories, but this is dependent on the glass size. A serving
size of wine is 5-ounces. The larger wine glasses hold about 10
ounces turning your one glass of wine into two glasses. To put
this into perspective, drinking two glasses of wine each night
with dinner will add an extra 200 calories each day. If these
calories are not burned through exercise and daily activity it
can lead to a 20 pound weight gain in a year.
Adding juice, creams, and sodas to cocktails will increase the
calorie level beyond what the alcohol is already providing. Be
careful of what you are drinking. In some cases, one drink
provides more calories than an entire meal! Here are the drinks
that top the scales for most calories-
Long Island Iced Tea: 780 calories Margarita: 740 calories Pina
Colada: 644 calories White Russian: 425 calories Sex on the
Beach: 356 calories Mai Tai: 350 calories Lemon Drop: 223
calories
Besides adding calories, alcohol may affect your weight for
other reasons. Some evidence suggests drinking alcoholic
beverages may stimulate your appetite and cause you to eat more
than you normally would. It also decreases your inhibitions so
you don't care how much more you are eating. How many times have
you enjoyed chips and salsa with your margaritas while out with
friends? How many chips did you eat? Who knows- all you remember
is the waiter bringing three or four refills of the chip bowl.
Another factor to take into account is that your body processes
alcohol first, before fat, protein, or carbohydrates which may
slow down the burning of fat. There is also evidence that
drinking too much seems to increase fat carried in the stomach
area- otherwise known as the beer belly. Studies show that
people with a higher amount of fat in the abdominal region are
at a greater risk of heart disease.
Ok, this is looking dreary but it doesn't mean you can never
enjoy alcohol again. It just means that it is time to take
inventory to see how much you are drinking and pay attention to
how many calories your favorite drinks supply. Learn how to
enjoy alcohol in moderation so you don't end up sabotaging your
weight loss efforts.
© 2005, Meri Raffetto
About the author:
Owner of Real Living Nutrition Services, Meri Raffetto is a
recognized professional in the area of nutrition and wellness.
She specializes in weight management and cardiovascular
nutrition and offers online programs to help people reach their
weight loss and health goals. For more information or to sign up
for a free newsletter visit http://www.reallivingnutrition.com.
weight loss support
Sunday, December 04, 2005
Top Five Fabulous Fitness Gifts for Him
By: Dylan Miles
Health and fitness are the greatest gifts we can give to another
person at Christmas. Getting fit and healthy not only results in
a good looking body, but it guarantees a stress free lifestyle,
an improved mood and positive attitude towards life. This
Christmas, give the man in your life a gift that can add an
extra level of health and fitness to his life.
Here are the top five fabulous fitness gifts for your man
1. The online personal fitness workout Purchase an online
personal fitness program from one of the many online sites that
provide this service. Your gift will include a personal trainer
available online and via email to provide encouragement and
fitness tips.
2. The personal tennis trainer
A cordless tennis ball machine is the perfect tennis partner.
Available at any time of the day or night, the tennis ball
machine never tires and doesn't care if it wins or loses. This
is the perfect tennis trainer and a great way to keep fit.
3. The stick
This is an amazing piece of equipment. Literally a long
stick-like tool made out of plastic, the stick is designed to
stretch your muscles to improve strength and flexibility. It
helps prevent muscle stiffness and muscle injury.
4. The power strap ball
These are fabulous medicine balls that provide the perfect
workout for strength. You simply strap the rubber ball to your
arms or legs to perform various prevention exercises.
5. The fitness gift basket
Create your own gift basket with a fitness theme. Include the
things you know your man is in need of, such as massage creams,
power snacks, jump rope, medicine balls, Pilates ball, calorie
counter, books of diet recipes, mini eights, fitness coupons,
and music CDs perfect for those lonely workouts.
About the author:
Dylan Miles, journalist, and publisher, is the owner and
co-editor of http://www.manlygifts.info on which you will find
more a detailed version of this article.
Health and fitness are the greatest gifts we can give to another
person at Christmas. Getting fit and healthy not only results in
a good looking body, but it guarantees a stress free lifestyle,
an improved mood and positive attitude towards life. This
Christmas, give the man in your life a gift that can add an
extra level of health and fitness to his life.
Here are the top five fabulous fitness gifts for your man
1. The online personal fitness workout Purchase an online
personal fitness program from one of the many online sites that
provide this service. Your gift will include a personal trainer
available online and via email to provide encouragement and
fitness tips.
2. The personal tennis trainer
A cordless tennis ball machine is the perfect tennis partner.
Available at any time of the day or night, the tennis ball
machine never tires and doesn't care if it wins or loses. This
is the perfect tennis trainer and a great way to keep fit.
3. The stick
This is an amazing piece of equipment. Literally a long
stick-like tool made out of plastic, the stick is designed to
stretch your muscles to improve strength and flexibility. It
helps prevent muscle stiffness and muscle injury.
4. The power strap ball
These are fabulous medicine balls that provide the perfect
workout for strength. You simply strap the rubber ball to your
arms or legs to perform various prevention exercises.
5. The fitness gift basket
Create your own gift basket with a fitness theme. Include the
things you know your man is in need of, such as massage creams,
power snacks, jump rope, medicine balls, Pilates ball, calorie
counter, books of diet recipes, mini eights, fitness coupons,
and music CDs perfect for those lonely workouts.
About the author:
Dylan Miles, journalist, and publisher, is the owner and
co-editor of http://www.manlygifts.info on which you will find
more a detailed version of this article.
Building Muscle
By: Dan Bialik
Are you trying to add lean muscle mass? Confused by all of the
muscle building systems out there? Which system will work the
best for you? There is High Intensity, Heavy Duty, Power
Partials, Static Contractions, X-Reps, X-Size (different from
X-Reps), High Volume, Pyramid, Twenty Rep Squats, Central
Nervous System(CNS), my own Quick Hammer Routine, and many, many
more to choose from. So, which one should you try? Why not take
the best points out of each system and use them all? Obviously,
you cannot do some of each of these systems, each and every
workout. What I like to do is take my basic, high intensity
routine and add something to the end of the set. Although I
really don't use high volume, and I only occasionally play
around with X-Size, I like to use parts of these other systems
on a regular basis. Again, I start with a normal high intensity
routine where I might do one set of one to three exercises for a
bodypart. I will then add one, or a combination of more than one
of some of these other rep styles to my set. For instance, if I
am doing bent rowing, I do as many normal repetitions with a
heavy weight as I can. One I reach failure, I will do as many
partials as I can. If this has not completely wiped me out, I
will throw in a static hold, or an X-Rep for 5-10 seconds at the
end. Static holds are like an Isometric rep. You hold the weight
in a contracted position for a few seconds. An X-Rep is much
like a Static Rep, except you kind of pulsate the weight as if
your contracted muscles are vibrating. Again, I will do one of
these reps for about 5-10 seconds. I cannot tell you which of
these two hold reps work's best, but they both really do work.
Now, if I am doing the benchpress, I prefer Pyramids over a
single set. I feel much safer going up fifty pounds each set to
get my mind and my muscles prepared for the heavy benchpress. At
the end of my heavy set, I will do a Static Rep for around 10
seconds to really push the pecs. Squats are a bit different
because I have a really bad right knee. The only way I will do a
Full squat is with a very light weight while warming up. When I
start going heavy, I do Only Power Partials. Again, like the
benchpress, I prefer to Pyramid the weight up to get my body
ready for the heavy weight. I also rarely do less than twenty
reps on squats. Even if I am doing 400lbs, I will do 20 reps. It
is amazing about the legs, but no matter how hard you push them,
they seem to always finish the set! At the end of the set, I
will do a Static Hold for 10-15 seconds. I do Static Holds, or
X-Reps on pretty much all of my other exercises including Curls
and Triceps Dips. I purchased Pete Sisco's CNS Workout last year
and I will use it from time to time. The idea behind it is to
hammer the body in a quick, high intensity way to get a massive
response from your central nervous system. I don't use it
regularly, but it is a very good system and I use it when I
think the time is right. Another routine I like is my Quick
Hammer Routine. It is ideal for people who want to build mass,
but are very short on time. It work's the major muscles of the
body in a brief, ten minute workout. In this case, you pick one
exercise for the chest, back and legs. You do the three
exercises one after the other in circuit training style, with
the exception that you are using heavy weights and lower reps.
you perform three cycles of the exercises, wit about a minutes
rest between cycles. If you are going to use this routine for an
extended period of time, you can throw in some crunches for the
abs. I like doing the routine with dips, bent rows and squats,
but you can also use benchpress, chins and leg presses, or any
other combination you choose. You just need to make sure you are
using compound exercises so you are hitting the other muscles
along with your legs, back and chest. Another thing I will do to
add strength, is to do two or three weeks of Static Contraction
workouts from time to time. Instead of doing the Static Holds at
the end of your set with a weight that you can do a normal
repetition with, you use a weight which is actually too heavy
for you to perform a full rep with. You really need a power rack
or smith machine for these, as you are handling extremely heavy
weights and I would not like to depend on someone else to keep
this weight off of me. Let's use the benchpress for our example.
You set the bar about four to six inches from full extension.
Now, load the weight on the bar. I mean, really load the weight
on the bar! I can bench about 330lbs, but at the end of my last
Static Contraction cycle, I was doing a ten second static hold
with 450lbs! The theory is that you can handle much more weight
when you lift in your strongest range of motion. When you lift
such an incredibly heavy weight in this range, you incorporate
so many more muscle fibres, spurring rapid growth and strength
gains. I can personally vouch for the strength gains. I do not
have the patience to stick with this system long enough to test
the mass gains. I change routines on a regular basis to avoid
going stale. The routine I use most of the time is something I
picked up from Dorians Yates book, "Blood and Guts", and made my
own adjustments to it. I work chest and triceps in one workout,
back and biceps in workout two, then Legs and shoulders in
workout three. I will perform crunches every other workout. I
work each muscle a maximum of once per week, with the obvious
exception of abdominals which get worked one or two times per
week. On Chest day, I pyramid the benchpress for my chest, then
perform a hard set of parallel triceps dips to finish off my
triceps. On back day, I do a set of deadlifts, a set of bent
rowing after a lighter warm-up set, a set of chins and a set of
barbell curls. On leg day, I pyramid squats, usually performing
twenty rep sets, a set of military presses and a set of dumbell
side laterals. This routine seem's to work the very best for me.
You should experiment to find what work's the best for yourself.
For diet and nutrition, I like a diet that is simple enough for
you to stick to for life. If it is too restrictive, you will
fall off the wagon and usually go nuts on everything until you
have gained back everything you lost and more! Restrictive diets
also eat up alot of your valuable lean muscle tissue. What then
happen's, is you start out weighing 200lbs with around a 23%
bodyfat percentage. When you fall off of your diet, you have
catabolized muscle mass with the fat you lost, so when you
balloon back up to 200lbs, your bodyfat percentage is now around
26% or more. Now you weigh the same as you did before the diet,
but you look worse! Eat smart, train and rest. I don't recommend
low carb diets unless you have alot of weight to lose. Then, I
would use it in stages to break away at the fat a bit at a time,
while cycling back to a more normal diet of complex carbs,
protein and essential fats. Be sure to get a good protein/ carb
meal or shake immediately after your training to quickly
replenish your muscle protein and energy. Eat five or six small
meals per day to get the most nutrients from the food, while
storing less of the calories as fat. Rest is very important for
muscle growth. Your muscles do not grow while you are training.
They grow while you are at rest. So if you have been training
and eating well, and you are not making decent gains, you may
not be getting enough rest to allow full recovery of your
muscles. Good luck and good training! Dan Bialik
About the author:
I am a fitness consultant in St. Louis, Mo. via my website:
Dan's Health & Fitness http://pages.zdnet.com/dan4fitness/
Whey Protein
Are you trying to add lean muscle mass? Confused by all of the
muscle building systems out there? Which system will work the
best for you? There is High Intensity, Heavy Duty, Power
Partials, Static Contractions, X-Reps, X-Size (different from
X-Reps), High Volume, Pyramid, Twenty Rep Squats, Central
Nervous System(CNS), my own Quick Hammer Routine, and many, many
more to choose from. So, which one should you try? Why not take
the best points out of each system and use them all? Obviously,
you cannot do some of each of these systems, each and every
workout. What I like to do is take my basic, high intensity
routine and add something to the end of the set. Although I
really don't use high volume, and I only occasionally play
around with X-Size, I like to use parts of these other systems
on a regular basis. Again, I start with a normal high intensity
routine where I might do one set of one to three exercises for a
bodypart. I will then add one, or a combination of more than one
of some of these other rep styles to my set. For instance, if I
am doing bent rowing, I do as many normal repetitions with a
heavy weight as I can. One I reach failure, I will do as many
partials as I can. If this has not completely wiped me out, I
will throw in a static hold, or an X-Rep for 5-10 seconds at the
end. Static holds are like an Isometric rep. You hold the weight
in a contracted position for a few seconds. An X-Rep is much
like a Static Rep, except you kind of pulsate the weight as if
your contracted muscles are vibrating. Again, I will do one of
these reps for about 5-10 seconds. I cannot tell you which of
these two hold reps work's best, but they both really do work.
Now, if I am doing the benchpress, I prefer Pyramids over a
single set. I feel much safer going up fifty pounds each set to
get my mind and my muscles prepared for the heavy benchpress. At
the end of my heavy set, I will do a Static Rep for around 10
seconds to really push the pecs. Squats are a bit different
because I have a really bad right knee. The only way I will do a
Full squat is with a very light weight while warming up. When I
start going heavy, I do Only Power Partials. Again, like the
benchpress, I prefer to Pyramid the weight up to get my body
ready for the heavy weight. I also rarely do less than twenty
reps on squats. Even if I am doing 400lbs, I will do 20 reps. It
is amazing about the legs, but no matter how hard you push them,
they seem to always finish the set! At the end of the set, I
will do a Static Hold for 10-15 seconds. I do Static Holds, or
X-Reps on pretty much all of my other exercises including Curls
and Triceps Dips. I purchased Pete Sisco's CNS Workout last year
and I will use it from time to time. The idea behind it is to
hammer the body in a quick, high intensity way to get a massive
response from your central nervous system. I don't use it
regularly, but it is a very good system and I use it when I
think the time is right. Another routine I like is my Quick
Hammer Routine. It is ideal for people who want to build mass,
but are very short on time. It work's the major muscles of the
body in a brief, ten minute workout. In this case, you pick one
exercise for the chest, back and legs. You do the three
exercises one after the other in circuit training style, with
the exception that you are using heavy weights and lower reps.
you perform three cycles of the exercises, wit about a minutes
rest between cycles. If you are going to use this routine for an
extended period of time, you can throw in some crunches for the
abs. I like doing the routine with dips, bent rows and squats,
but you can also use benchpress, chins and leg presses, or any
other combination you choose. You just need to make sure you are
using compound exercises so you are hitting the other muscles
along with your legs, back and chest. Another thing I will do to
add strength, is to do two or three weeks of Static Contraction
workouts from time to time. Instead of doing the Static Holds at
the end of your set with a weight that you can do a normal
repetition with, you use a weight which is actually too heavy
for you to perform a full rep with. You really need a power rack
or smith machine for these, as you are handling extremely heavy
weights and I would not like to depend on someone else to keep
this weight off of me. Let's use the benchpress for our example.
You set the bar about four to six inches from full extension.
Now, load the weight on the bar. I mean, really load the weight
on the bar! I can bench about 330lbs, but at the end of my last
Static Contraction cycle, I was doing a ten second static hold
with 450lbs! The theory is that you can handle much more weight
when you lift in your strongest range of motion. When you lift
such an incredibly heavy weight in this range, you incorporate
so many more muscle fibres, spurring rapid growth and strength
gains. I can personally vouch for the strength gains. I do not
have the patience to stick with this system long enough to test
the mass gains. I change routines on a regular basis to avoid
going stale. The routine I use most of the time is something I
picked up from Dorians Yates book, "Blood and Guts", and made my
own adjustments to it. I work chest and triceps in one workout,
back and biceps in workout two, then Legs and shoulders in
workout three. I will perform crunches every other workout. I
work each muscle a maximum of once per week, with the obvious
exception of abdominals which get worked one or two times per
week. On Chest day, I pyramid the benchpress for my chest, then
perform a hard set of parallel triceps dips to finish off my
triceps. On back day, I do a set of deadlifts, a set of bent
rowing after a lighter warm-up set, a set of chins and a set of
barbell curls. On leg day, I pyramid squats, usually performing
twenty rep sets, a set of military presses and a set of dumbell
side laterals. This routine seem's to work the very best for me.
You should experiment to find what work's the best for yourself.
For diet and nutrition, I like a diet that is simple enough for
you to stick to for life. If it is too restrictive, you will
fall off the wagon and usually go nuts on everything until you
have gained back everything you lost and more! Restrictive diets
also eat up alot of your valuable lean muscle tissue. What then
happen's, is you start out weighing 200lbs with around a 23%
bodyfat percentage. When you fall off of your diet, you have
catabolized muscle mass with the fat you lost, so when you
balloon back up to 200lbs, your bodyfat percentage is now around
26% or more. Now you weigh the same as you did before the diet,
but you look worse! Eat smart, train and rest. I don't recommend
low carb diets unless you have alot of weight to lose. Then, I
would use it in stages to break away at the fat a bit at a time,
while cycling back to a more normal diet of complex carbs,
protein and essential fats. Be sure to get a good protein/ carb
meal or shake immediately after your training to quickly
replenish your muscle protein and energy. Eat five or six small
meals per day to get the most nutrients from the food, while
storing less of the calories as fat. Rest is very important for
muscle growth. Your muscles do not grow while you are training.
They grow while you are at rest. So if you have been training
and eating well, and you are not making decent gains, you may
not be getting enough rest to allow full recovery of your
muscles. Good luck and good training! Dan Bialik
About the author:
I am a fitness consultant in St. Louis, Mo. via my website:
Dan's Health & Fitness http://pages.zdnet.com/dan4fitness/
Whey Protein
Saturday, December 03, 2005
How to Become Strong in 30 Minutes a Week
By: Gabe Mirkin, M.D.
Some body builders lift weights for more than six hours a day,
but you don't have to waste that much time to become very
strong. Training for weight lifting is done in sets. A set of
ten means that you lift and lower a heavy weight ten times
continuously before you rest. If you repeat these sets of ten
three times with a rest period between each set, you have done
three sets of ten.
Pick 6 to 10 weight-machine exercises and do them in three
sessions a week. In each exercise, try to lift the heaviest
weight that you can lift comfortably ten times in a row without
hurting yourself. When an exercise becomes easy, increase the
weight. In five months, you should be able to increase your
strength significantly and be proud of your larger muscles.
You now decide that you want to become even stronger. Would you
increase your strength more by increasing the number of
repetitions or by increasing the weight that you lift? For
example, should you try to do three sets of ten for each
exercise or stay at one set of ten, just try to lift a heavier
weight once a week? Dr. Michael Pollock of the University of
Florida in Gainesville divided recreational weight lifters into
two groups. In one group, they tried to do three sets of 10
three times a week. In the other group, they did just one set of
10 three times a week, but tried to lift progressively heavier
weights. Those who did one set of ten with heavier weights three
times week were stronger than those who did three sets of ten
without increasing the weight.
The single stimulus to make muscles larger and stronger is to
stretch them while they contract. When you try to lift a heavy
weight, your muscles stretch before the weight starts to move.
The greater the stretch, the greater the damage to the muscle
fibers and when they heal after a few days, the greater the gain
in strength. The results of this study give a clear message. You
become stronger by lifting heavier weights, not by exercising
more. If you do too much work, you can't lift very heavy weights
and you do not become stronger. When it comes to becoming very
strong, less is more.
Most competitive bodybuilders spend hours trying to do many sets
over and over again. You don't need to do that. Various studies
show that you can gain up to 80 percent of your maximum strength
by picking out four to eight specific lifts, lifting one set of
ten of the heaviest weight in each, and repeating your program
twice a week. The reduced workload causes fewer injuries and
leaves you with a lot of extra time to do other things.
Lowering a weight slowly, called negative lifting, is a greater
stimulus to make you stronger than raising it. You can lower
much heavier weights than you can lift. As you raise a weight,
you have to slow down because gravity works against you so that
the weight feels heavier as you continue to raise it. On the
other hand, when you lower a weight, you tend to move faster as
gravity works with you and the weight feels lighter.
This negative lifting workout should be done only by experienced
lifters not more often than once a week. Pick 10 to 15 lifts
that you do regularly. Start out by lifting the heaviest weight
that you can lift ten times in a row. You will struggle to get
through the last three or four lifts. Then add five to 15
pounds, which may be too heavy for you to lift. Two spotters
should lift the weight for you and you try to lower it six
times. You'll really hurt and you may want to quit. Add another
ten pounds and try to lower the weight three times. Then pick
your arms off the floor, replace them on your shoulders and take
at least two days off.
Lifting weights enlarges your muscles and makes you stronger,
but it does not make you fit. Fitness refers to your heart and
is gained by exercising in an activity where you move
continuously, such as running, cycling, skating, dancing,
walking or swimming. A complete exercise program should include
lifting weights two or three times a week and doing a continuous
sport three times a week. Alternating your activities gives your
muscles a chance to recover and helps to prevent injuries.
About the author:
Dr. Gabe Mirkin has been a radio talk show host for 25 years and
practicing physician for more than 40 years; he is board
certified in four specialties, including sports medicine. Read
or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
Free weekly
newsletter on fitness, health and nutrition
Some body builders lift weights for more than six hours a day,
but you don't have to waste that much time to become very
strong. Training for weight lifting is done in sets. A set of
ten means that you lift and lower a heavy weight ten times
continuously before you rest. If you repeat these sets of ten
three times with a rest period between each set, you have done
three sets of ten.
Pick 6 to 10 weight-machine exercises and do them in three
sessions a week. In each exercise, try to lift the heaviest
weight that you can lift comfortably ten times in a row without
hurting yourself. When an exercise becomes easy, increase the
weight. In five months, you should be able to increase your
strength significantly and be proud of your larger muscles.
You now decide that you want to become even stronger. Would you
increase your strength more by increasing the number of
repetitions or by increasing the weight that you lift? For
example, should you try to do three sets of ten for each
exercise or stay at one set of ten, just try to lift a heavier
weight once a week? Dr. Michael Pollock of the University of
Florida in Gainesville divided recreational weight lifters into
two groups. In one group, they tried to do three sets of 10
three times a week. In the other group, they did just one set of
10 three times a week, but tried to lift progressively heavier
weights. Those who did one set of ten with heavier weights three
times week were stronger than those who did three sets of ten
without increasing the weight.
The single stimulus to make muscles larger and stronger is to
stretch them while they contract. When you try to lift a heavy
weight, your muscles stretch before the weight starts to move.
The greater the stretch, the greater the damage to the muscle
fibers and when they heal after a few days, the greater the gain
in strength. The results of this study give a clear message. You
become stronger by lifting heavier weights, not by exercising
more. If you do too much work, you can't lift very heavy weights
and you do not become stronger. When it comes to becoming very
strong, less is more.
Most competitive bodybuilders spend hours trying to do many sets
over and over again. You don't need to do that. Various studies
show that you can gain up to 80 percent of your maximum strength
by picking out four to eight specific lifts, lifting one set of
ten of the heaviest weight in each, and repeating your program
twice a week. The reduced workload causes fewer injuries and
leaves you with a lot of extra time to do other things.
Lowering a weight slowly, called negative lifting, is a greater
stimulus to make you stronger than raising it. You can lower
much heavier weights than you can lift. As you raise a weight,
you have to slow down because gravity works against you so that
the weight feels heavier as you continue to raise it. On the
other hand, when you lower a weight, you tend to move faster as
gravity works with you and the weight feels lighter.
This negative lifting workout should be done only by experienced
lifters not more often than once a week. Pick 10 to 15 lifts
that you do regularly. Start out by lifting the heaviest weight
that you can lift ten times in a row. You will struggle to get
through the last three or four lifts. Then add five to 15
pounds, which may be too heavy for you to lift. Two spotters
should lift the weight for you and you try to lower it six
times. You'll really hurt and you may want to quit. Add another
ten pounds and try to lower the weight three times. Then pick
your arms off the floor, replace them on your shoulders and take
at least two days off.
Lifting weights enlarges your muscles and makes you stronger,
but it does not make you fit. Fitness refers to your heart and
is gained by exercising in an activity where you move
continuously, such as running, cycling, skating, dancing,
walking or swimming. A complete exercise program should include
lifting weights two or three times a week and doing a continuous
sport three times a week. Alternating your activities gives your
muscles a chance to recover and helps to prevent injuries.
About the author:
Dr. Gabe Mirkin has been a radio talk show host for 25 years and
practicing physician for more than 40 years; he is board
certified in four specialties, including sports medicine. Read
or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
Free weekly
newsletter on fitness, health and nutrition
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