tag:blogger.com,1999:blog-610134898055068732024-03-12T20:32:12.655-07:00THE SWEAT SHACK - Your Health ResourceFREE Fitness & Health Tips!www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.comBlogger276125tag:blogger.com,1999:blog-61013489805506873.post-46917059932800193502013-02-24T17:12:00.000-08:002013-02-24T17:18:49.993-08:00Awesome Quinoa Breakfast Recipe!<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/CeXABOVGFSk?rel=0" width="560"></iframe><br />
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Quinoa Breakfast Recipe Ingredients</h2>
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<li style="line-height: 1.7em; margin: 0px 0px 0px 20px; padding: 0px;"><span itemprop="ingredients">1 cup quinoa</span></li>
<li style="line-height: 1.7em; margin: 0px 0px 0px 20px; padding: 0px;"><span itemprop="ingredients">1 tsp cinnamon, or 1 cinnamon stick</span></li>
<li style="line-height: 1.7em; margin: 0px 0px 0px 20px; padding: 0px;"><span itemprop="ingredients">1 cup rice milk (optional)</span></li>
<li style="line-height: 1.7em; margin: 0px 0px 0px 20px; padding: 0px;"><span itemprop="ingredients">2 Tbsp raisins</span></li>
<li style="line-height: 1.7em; margin: 0px 0px 0px 20px; padding: 0px;"><span itemprop="ingredients">3-4 Tbsp carob powder (or 2 Tbsp cocoa)</span></li>
<li style="line-height: 1.7em; margin: 0px 0px 0px 20px; padding: 0px;"><span itemprop="ingredients">1 banana, mashed</span></li>
<li style="line-height: 1.7em; margin: 0px 0px 0px 20px; padding: 0px;"><span itemprop="ingredients">2 Tbsp walnuts</span></li>
</ul>
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Source: Youtubewww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-46643173115127208442013-02-20T09:10:00.003-08:002013-02-20T09:10:53.465-08:00Awesome Lentil Walnut Veggie Burgers!<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/Oy0NWgWrMdM?rel=0" width="420"></iframe><br />
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Source: Youtubewww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-70547124915318333072013-01-30T09:41:00.002-08:002013-01-30T09:41:24.180-08:0044 Best Body Weight Exercises EVER!<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/POdzasJklxw?rel=0" width="560"></iframe><br />
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Source: Youtubewww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-88091839275935713912013-01-07T14:11:00.001-08:002013-01-07T14:11:06.452-08:00New Year, A New You! <iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/oKvhOw3hpt8?rel=0" width="560"></iframe><br />
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<br />New Year's resolutions destined to fail?<br /><br />The start of the New Year is often the perfect time to turn a new page in your life, which is why so many people make New Year's resolutions. But why do so many resolutions fail?<br /><br />Researchers have looked at success rates of peoples' resolutions: the first two weeks usually go along beautifully, but by February, people are backsliding and by the following December, most people are back where they started, often even further behind. Why do so many people not keep their resolutions? Are people just weak-willed or lazy?<br /><br />According to researcher John Norcross and his colleagues, who published their findings in the Journal of Clinical Psychology, approximately 50% of the population makes resolutions each New Year. Among the top resolutions are weight loss, exercise, stopping smoking, better money management and debt reduction.<br /><br />Timothy Pychyl, a professor of psychology at Carleton University in Canada, says that resolutions are a form of "cultural procrastination," an effort to reinvent oneself. People make resolutions as a way of motivating themselves, he says. Pychyl argues that people aren't ready to change their habits, particularly bad habits, and that accounts for the high failure rate. Another reason, says Dr. Avya Sharma of the Canadian Obesity Network, is that people set unrealistic goals and expectations in their resolutions.<br /><br />Psychology professor Peter Herman and his colleagues have identified what they call the "false hope syndrome," which means their resolution is significantly unrealistic and out of alignment with their internal view of themselves. This principle reflects that of making positive affirmations. When you make positive affirmations about yourself that you don't really believe, the positive affirmations not only don't work, they can be damaging to your self-esteem.<br /><br />The other aspect of failed resolutions lies in the cause and effect relationship. You may think that if you lose weight, or reduce your debts, or exercise more, your entire life will change, and when it doesn't, you may get discouraged and then you revert back to old behaviors.<br /><br />Making resolutions work is essentially changing behaviors and in order to do that, you have to change your thinking and "rewire" your brain. Brain scientists such as Antonio Damasio and Joseph LeDoux and psychotherapist Stephen Hayes have discovered, through the use of MRIs, that habitual behavior is created by thinking patterns that create neural pathways and memories, which become the default basis for your behavior when you're faced with a choice or decision. Trying to change that default thinking by "not trying to do it," in effect just strengthens it. Change requires creating new neural pathways from new thinking.<br /><br />So, if you're going to make New Year's resolutions, here's some tips to help you make them work:<br /><br /><ul>
<li> Focus on one resolution, rather several;</li>
</ul>
<ul>
<li> Set realistic, specific goals. Losing weight is not a specific goal. Losing 10 pounds in 90 days would be;</li>
</ul>
<ul>
<li> Don't wait till New Year's eve to make resolutions. Make it a year long process, every day;</li>
</ul>
<ul>
<li> Take small steps. Many people quit because the goal is too big requiring too big a step all at once;</li>
<li> Have an accountability buddy, someone close to you that you have to report to;</li>
<li> Celebrate your success between milestones. Don't wait the goal to be finally completed;</li>
<li> Focus your thinking on new behaviors and thought patterns. You have to create new neural pathways in your brain to change habits;</li>
</ul>
<ul>
<li> Focus on the present. What's the one thing you can do today, right now, towards your goal?</li>
<li> Be mindful. Become physically, emotionally and mentally aware of your inner state as each external event happens,moment by moment, rather than living in the past or future.</li>
</ul>
<br />And finally, don't take yourself so seriously. Have fun and laugh at yourself when you slip, but don't let the slip hold you back from working at your goal.<br /><br />
Source: Youtube, Visalus, Ray Williams in Wired for Successwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-29779896160367215612013-01-02T14:12:00.000-08:002013-01-02T14:12:36.581-08:00<div class="separator" style="clear: both; text-align: center;">
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<h1 class="article-title-large">
Top 10 Supplements</h1>
<h1 class="author">
by Mark Stengler, ND</h1>
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<div class="article-text">
In June 2002 the <em>Journal of the American Medical Association</em>
published an article that concluded nutritional deficiencies are an
important cause of chronic disease. Although this was old news to the
nutritional world, it did serve to increase awareness of the health
benefits of daily supplements.<br />
Studies have long proven the benefits of supplementation. Here is the
research on the 10 best supplements shown to offer the greatest health
benefits when used regularly, at the proper dosage.<br />
<br /> <br />
<strong>1. Super green foods</strong><br />
Most Canadians struggle to consume five or more servings of fruits
and vegetables a day, the minimum found to prevent heart disease and a
variety of cancers. Why worry when you can get the nutritional value of
disease-fighting fruits and vegetables with super green foods? Green
foods are available as single ingredients, such as spirulina, chlorella,
wheat grass, and barley grass, or in formulations of several
ingredients.<br />
Let’s first look at spirulina. Blue-green algae that grow wild in
warm-water alkaline volcanic lakes, spirulina has a high biological
value that makes it a highly bioavailable protein source without
toxicity. It also contains all the essential amino acids and has an
amino acid content that ranges from 62 to 71 percent.<br />
Spirulina contains beta-carotene, as well as chlorophyll and the
essential fatty acid GLA. Phycocyanin, its phytonutrient, has been shown
in animal studies to stimulate the production of red blood cells. Among
the more than 100 published scientific references relating to spirulina
are studies that show spirulina possesses anticancer effects and
antiviral properties.<br />
Chlorella offers health benefits similar to spirulina and is also a
rich source of vitamin K. Chlorella is used to detoxify heavy metals
such as mercury and has been shown to improve constipation. Preliminary
research has shown that it is helpful for those with fibromyalgia.<br />
Dosage: <br />A typical adult dose of chlorella is 5,000 to 10,000 mg daily. The average adult dose of spirulina is 2,000 mg daily.<br />
<br /> <br />
<strong>2. Multivitamins and minerals</strong><br />
Multivitamins and minerals are like an insurance policy against the
array of nutritional deficiencies brought on by depleted mineral content
in soil, pollution, food processing, pharmaceuticals, and chronic
stress.<br />
The health benefits of supplementation with multivitamins and
minerals are well studied. One double-blind study looked at the effect
of a multivitamin on immune function in the elderly and found that those
who received the multivitamin supplement had significantly fewer
infections<br />
compared to those who received a placebo. Another study found that a
multivitamin and trace element supplement resulted in stronger immune
cell markers, as compared to those who took a placebo and found a
reduction in immune cell parameters.<br />
Does multivitamin supplementation increase intelligence in children?
In a double-blind placebo study, 60 children ages 12 and 13 were given
either a multivitamin or placebo for eight months. Only the group
receiving a multivitamin showed improved non-verbal intelligence (their
ability to perform tasks).<br />
Astoundingly, another study of almost 4,000 women found that infants
born to women taking multivitamins were overall 24 percent less likely
to have heart defects. I highly recommend women of childbearing age and
those who are pregnant take a multivitamin and mineral formula with 600
to 800 mcg of folic acid and 50 to 100 mcg of vitamin B12 to prevent
birth defects. Similarly, pregnant women should not take multivitamins
with dosages of vitamin A above 5,000 IU.<br />
Dosage: <br />A range of multivitamins and minerals is available. They
are best taken with meals. Generally, I recommend that you take a
multivitamin with iron only if your doctor has determined that you are
pregnant or have iron-deficiency anemia. Iron supplements may cause
oxidative damage when an iron deficiency is not present.<br />
<br /> <br />
<strong>3. Fish oil and omega-3s</strong><br />
The scientific evidence on fish oil continues to mount. Fish oils are
a direct source of two long-chain fatty acids known as EPA
(eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty
acids give fish oil anti-inflammatory properties that allow it to
decrease inflammation, thin the blood, and balance the immune system.<br />
EPA appears to be particularly effective in reducing inflammation in conditions like arthritis and autoimmune conditions.<br />
DHA is critical for the proper development and function of the brain,
where it helps brain cells transmit electrical impulses efficiently. It
is therefore no surprise that a DHA deficiency can lead to memory,
behaviour, and learning problems. Supplemen-tation with DHA appears to
calm hyperactive children and, in infants, improve IQ and aid in proper
retinal development. In people of all ages, DHA helps regulate mood and a
deficiency can lead to a condition like depression.<br />
Fish and fish oil are powerful allies in the war against
cardiovascular disease. Low blood levels of EPA and DHA are
independently associated with increased risk of death from coronary
heart disease. As well, studies demonstrate that the levels of EPA and
DHA in red blood cells are a risk factor for sudden cardiac arrest.
Research has found that not only is fish oil one of the most effective
ways to stabilize heart arrhythmias, it also prevents blood clots,
reduces inflammation, and lowers triglyceride and cholesterol levels.<br />
Dosage:<br />I recommend a fish oil product that has a combined total
of 1,000 mg of DHA and EPA as your daily dosage. Make sure to choose a
product that is independently tested to be free of toxic metals and
PCBs. Vegetarians can source their omega-3s in ground flaxseed. Take 1
to 2 Tbsp (30 to 60 mL) daily.<br />
<br /> <br />
<strong>4. Probiotics</strong><br />
Friendly flora are an integral part of the body’s immune, digestive,
and detoxification system. In fact, the 100 trillion bacteria that live
in our digestive system comprise four pounds of our body weight.
Friendly flora such as <em>Lactobacillus acidophilus</em> and<em> L. bifidobacterium</em>, among many others, help in the breakdown of food.<br />
These good bacteria are also part of the immune system, preventing
the overgrowth of infectious microbes. Probiotic supplementation has
been shown to decrease food allergies in infants. It has also been shown
to help prevent and treat childhood constipation, traveller’s diarrhea,
and eczema. Those with chronic digestive problems such as irritable
bowel syndrome, colitis, and Crohn’s disease also often benefit from
probiotic supplementation.<br />
Many people need a friendly flora tune-up because chlorinated water and the effects of stress deplete their population.<br />
Dosage: <br />I recommend that a probiotic supplement should be used
during and for up to two months after a course of antibiotics or pain
medication. Ongoing supplementation containing 5 to 10 billion active
organisms should then be taken daily between meals. Children’s
probiotics are also available.<br />
<br /> <br />
<strong>5. Garlic</strong><br />
Garlic supplements are a popular way to prevent colds and flu and to
lower levels of cholesterol and homocysteine (linked to increased risk
of premature coronary artery disease, stroke, and venous blood clots).<br />
Researchers, in a 1997 study published in <em>Circulation</em>, found
that garlic protects the elasticity of the aorta, which diminishes with
aging as well as with high blood pressure and cholesterol.<br />
Even more impressive, researchers at UCLA Medical Center completed a
one-year, double-blind, randomized clinical study with people taking
aged garlic extract. Researchers found that people taking aged garlic
extract had significantly less coronary plaque formation than those in
the placebo group. Also, the group supplementing with garlic tended to
have lower blood homocysteine and cholesterol levels.<br />
These results were confirmed by German researchers who reported 2004
findings that garlic is effective at inhibiting the development of
arterial plaque as well as reducing the size of existing plaque.
Researchers recommended that people start supplementing garlic beginning
in their 20s and 30s to prevent plaque buildup.<br />
Dosage: <br />I recommend 500 to 1,000 mg of garlic extract daily.
Garlic has a mild blood-thinning effect so check with your doctor first
before using if you are on blood-thinning medications.<br />
<br /> <br />
<strong>6. Coenzyme Q<sub>10</sub></strong><br />
Coenzyme Q<sub>10</sub> (CoQ<sub>10</sub>) is a nutrient naturally occurring in foods and in the human body. Cells of the heart (and the rest of the body) use CoQ<sub>10</sub> to create energy within the cell mitochondria. Consequently CoQ<sub>10</sub>
has been shown to help in the treatment of angina, arrhythmias, mitral
valve prolapse (heart murmur), cardiomyopathy (inflammation of the heart
muscle), congestive heart failure, and high blood pressure.<br />
Studies show that CoQ<sub>10</sub> is depleted by commonly used
cholesterol-lowering statin drugs. This may explain why some people
using statin drugs report experiencing fatigue, muscle weakness, and
pain. A study published in the <em>Journal of Clinical Pharmacology</em> as long ago as 1993 found that the use of statin drugs reduced CoQ<sub>10</sub> levels by an average of 40 percent after three months of use.<br />
In other areas of health, CoQ<sub>10</sub> has been shown to improve the fertility potential of sperm and may also help in the treatment of gum disease.<br />
Dosage:<br />I recommend that those taking CoQ<sub>10</sub> for health
protection take 25 to 50 mg daily. People with existing heart disease
and diabetes should supplement with 100 to 300 mg daily. Those using
statin drugs should supplement with 100 to 200 mg daily. CoQ<sub>10</sub>
supplementation at the rate of 100 to 200 mg daily is also recommended
for those using beta blockers for high blood pressure and heart
arrhythmias.<br />
Like garlic, CoQ<sub>10</sub> does have a mild blood-thinning effect so check with your doctor before using it if you are on blood-thinning medication. <br />
<br /> <br />
<strong>7. Ashwagandha</strong><br />
The effects of chronic stress impact every tissue of the body. One of
my favourite supplements to help people decrease the effects of stress
is the herb ashwagandha (root of <em>Withania somnifera</em>). Also
referred to as Indian ginseng, winter cherry, or withania, this herb has
many similarities to Chinese ginseng in that it supports energy levels.
Yet it is gentler and better tolerated, in my experience.<br />
Traditionally, ashwagandha has been used in Ayurvedic medicine for
fatigue, chronic disease, impotence, waning memory, asthma, bronchitis,
psoriasis, arthritis, and infertility. Recent studies, including one
published in 2005 in the <em>British Journal of Pharmacology</em>, have
shown that ashwagandha causes antioxidant activity that protects brain
cells, making it one of the best supplements to slow aging.<br />
Ashwagandha also has been shown to stimulate red blood cell
production in children to improve anemia, with similar results also
shown with adults. Significantly increased hemoglobin and red blood cell
count was found in normal healthy male volunteers, age 50 to 59, who
received 3,000 mg of purified ashwagandha powder for one year rather
than placebo. Study subjects receiving ashwagandha also noted
improvements in nail calcium and cholesterol. Further, 71.4 percent of
the men reported the benefit of ashwagandha’s traditional use–improved
sexual performance.<br />
Dosage: <br />I recommend 250 mg daily of an 8 percent withanolide
ashwagandha extract or 2,000 to 3,000 mg of regular ashwagandha extract.
Pregnant women are advised to avoid ashwagandha.<br />
<br /> <br />
<strong>8. Green tea</strong><br />
People who consume green tea on a regular basis appear to have less
incidence of cancer. Researchers in one study, who looked at 472 women
with stage I, II, or III breast cancer, found that green tea consumption
was associated with a decreased risk of lymph node metastasis in
premenopausal women with stage I and II cancer. Also, the consumption of
five cups a day of green tea on a long-term basis was significantly
associated with a decreased cancer recurrence for women with stage I and
II breast cancer who were in remission at the follow-up study six years
later. Green tea also appears to protect against other cancers,
including prostate, esophagus, stomach, colon, lung, skin, liver,
bladder, ovary, leukemia, and oral leukoplakia.<br />
Green tea lowers cholesterol, too. A study of 1,371 Japanese men
showed that a high consumption of green tea was associated with lower
total cholesterol levels, increased HDL “good cholesterol,” and lower
LDL “bad cholesterol.”<br />
Dosage: <br />The typical capsule dosage is one 500-mg capsule taken
one to three times daily. Look for products standardized between 80 to
90 percent polyphenols and 35 to 55 percent EGCG. Supplemental forms of
green tea usually have the caffeine removed or decreased.<br />
<br /> <br />
<strong>9. Enzyme complex</strong><br />
Enzymes–found abundantly in uncooked plant foods–support every
metabolic reaction in the body. People supplement with enzymes for a
variety of therapeutic reasons. Proteolytic or protein-digesting
enzymes, the most commonly used of which is bromelain, have
anti-inflammatory effects when taken between meals. Their use is
effective for those with sinusitis as well as arthritis or other
conditions involving the joints and tissues.<br />
Enzymes are also increasingly used to support the nutrition of those
with cancer. Preliminary evidence is showing enzymes are helpful for
some cases of cancer as part of a comprehensive program. Their most
well-studied use has been with pancreatic cancer.<br />
Enzymes are also helpful to improve digestion. This makes them very
important for people with chronic digestive problems such as colitis or
irritable bowel syndrome. Enzymes come in handy when indulging in fast
foods to help ensure digestion and absorption.<br />
Dosage: <br />To support digestive health I mainly recommend the use of microbial-derived enzymes derived from <em>Aspergillus oryzae</em>. Take one or two capsules or as recommended on the label with, or at the end of, each meal.<br />
<br /> <br />
<strong>10. Calcium and magnesium</strong><br />
According to the Osteoporosis Society of Canada (<em>osteoporosis.ca</em>),
one in four women over the age of 50 has osteoporosis. One in eight men
over 50 also has the disease. Low calcium intake is one of the risk
factors in this degenerative disease. Consequently, the best
osteoporosis prevention is lifelong supplementation with calcium along
with magnesium, with which calcium is intricately linked in many of the
body’s metabolic reactions. The minerals work together effectively when
taken in a ratio of two parts calcium to one part magnesium.<br />
Calcium is also important in the prevention of colon cancer, PMS,
high blood pressure, and muscle spasms. Meanwhile magnesium is important
and even more critical for heart function and energy production. In
some users magnesium also helps prevent migraine headaches.<br />
Dosage: <br />I recommend adults supplement 1,000 to 1,200 mg of a
well-absorbed calcium product such as calcium citrate or chelated
calcium. Magnesium should also be supplemented at a dose of 500 to 600
mg daily. Many formulas that combine the two minerals are available.
Better yet is a formula that also contains vitamin D at 400 IU daily, as
vitamin D favourably influences calcium absorption.<br />
These top 10 nutritional supplements are worth using to optimize your
health and reduce the risk of disease. Quality products are available
at your local health food store.<br />
<h3>
About the Author</h3>
Mark Stengler, ND, is a licensed naturopathic doctor, co-author of
Prescription for Natural Cures (Wiley, 2004), and author of Bottom
Lineâ??s Natural Healing newsletter.thenaturalphysician.com. </div>
www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-87975113752144082882012-12-20T16:31:00.002-08:002012-12-20T16:33:50.218-08:00Triggers Of Holiday Over Indulgence<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/y0lYM4RORPs?rel=0" width="560"></iframe><br />
<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/dco8SOWL3o8?rel=0" width="560"></iframe><br />
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Source: Youtube, MojoTV.comwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-54293901521328776022012-12-17T15:51:00.001-08:002012-12-17T15:51:16.757-08:00Organic Chocolate Brownies Recipe<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/iKyqwWEqH7U?rel=0" width="420"></iframe><br />
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Source: Mercola.com, Luci Lockwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-56574921640468354552012-12-13T15:59:00.004-08:002012-12-13T15:59:51.120-08:00Super Sprouts!<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/HuRnJQeVa08?rel=0" width="420"></iframe><br />
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Source: Psychtruth.comwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-54576881013277664032012-12-12T14:27:00.002-08:002012-12-12T14:27:29.536-08:00Are You a Skinny Fat Person?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNFFHulHyK0ajsWps4wXvitXseR6-P-pXZzph6eMGg7m1qHk_bY-qoY8eShkSeHTPxPH-6LtSl9haWLNLK-ugE0mrPgSd09eOke_EtcY40Jv-NcIfQRrpE9qGiFI_4bgdvin3pkO0PGFM/s1600/SkinnyFat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNFFHulHyK0ajsWps4wXvitXseR6-P-pXZzph6eMGg7m1qHk_bY-qoY8eShkSeHTPxPH-6LtSl9haWLNLK-ugE0mrPgSd09eOke_EtcY40Jv-NcIfQRrpE9qGiFI_4bgdvin3pkO0PGFM/s1600/SkinnyFat.jpg" /></a></div>
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<br />
The common wisdom is that if you are overweight you are unhealthy, and if you are thin, you are healthy. But new research points to just how dangerous being skinny can be -- if you are a "skinny fat" person, that is.<br /><br />The medical term for this is "MONW," or metabolically obese normal weight, which I prefer to refer to as being a skinny fat person. It means you are under lean but over fat -- not enough muscle and too much fat (especially belly fat). It seems it is better to be fat and fit than thin and out of shape.<br /><br />While we know that 68 percent of the American population is overweight, and that most have diabesity -- being somewhere on the continuum of pre-diabetes to Type 2 diabetes -- the shocking news from a study published in the Journal of the American Medical Association is that nearly 1 in 4 skinny people have pre-diabetes and are "metabolically obese."<br /><br />What's worse is that if you are a skinny fat person and get diagnosed with diabetes, you have twice the risk of death than if you are overweight when diagnosed with diabetes. Perhaps having that extra muscle on your body from having to carry around those extra pounds protects you.<br /><br />Studies on teenagers found that 37 percent of the skinny kids had one or more signs of pre-diabetes such as high blood pressure, high blood sugar, or high cholesterol. Wait -- almost four out of 10 normal-weight kids are pre-diabetic?<br /><br />It is bad enough that one-third of kids are overweight or obese in America, but now it appears that only about 20 percent of children in America are healthy. In other words, 8 out of 10 children in America are overweight or have pre-diabetes or Type 2 diabetes.<br /><br />In my medical practice I see this all the time. Jim came in for a "wellness check up" and felt happy about his weight. His BMI (or body mass index) was 22 (normal is 18 to 24.)<br /><br />He never seemed to gain weight and felt he could "tolerate" a diet that included lots of bread, pasta, and sugar. He liked his two sodas a day and a few glasses of wine at night. He walked but didn't do much vigorous exercise or weight training.<br /><br />When we looked under the hood we found he had a blood sugar of 117 mg/dl (pre-diabetes), triglycerides of 350 mg/dl, and an HDL of 35 mg/dl. His blood pressure was 148/96 mmHg (normal is less than 110/75 mmHg).<br /><br />And when we measured his insulin levels after taking a sugar drink, they were sky high. Insulin is the real culprit here -- it is the fat storage hormone. It stores belly fat and leads to hormonal and metabolic changes that cause muscle loss and inflammation, furthering the vicious cycle of pre-diabetes or Type 2 diabetes -- whether you are skinny or fat.<br /><br />He was shocked to find out he had severe pre-diabetes and was a ticking time bomb for a heart attack, stroke, and even cancer and dementia. I treated Jim exactly the same way as my patients with Type 2 diabetes.<br /><br /><b>Get the Right Tests</b><br /><br />So how do you know if you are a skinny fat person? There are a few criteria you can use that can help you identify yourself as having diabesity or being "skinny fat," including family history of Type 2 diabetes or early onset of heart disease (heart attack in relative under 50 years old), or even looking down and see a little pot belly. And if you are of Asian or Indian descent, you can get diabesity at a much lower body weight.<br /><br /><b>There are some important blood tests that you should have your doctor do:</b><br /><br /> Fasting blood sugar or glucose (normal less than 90 mg/dl)<br /> Triglycerides (normal less than 100 mg/dl)<br /> HDL (good cholesterol (normal greater than 60 mg/dl)<br /> Blood pressure (normal less than 120/80, ideal less than 115/75)<br /><br /><br />But there are a few special tests your doctor may not do that you should insist on that tell the true story and help to detect diabesity much earlier. They are:<br /><br /><b>1.</b> An insulin response test (what most doctors call a glucose tolerance test but with the addition of insulin measurements) that will:<br /><br /> Measure glucose (blood sugar) AND insulin levels while fasting and one and two hours after a 75-gram glucose drink (the equivalent of two sodas).<br /><br /> Glucose should be less than 90 mg/dl fasting and never go above 120 mg/dl at one and two hours. Over 140 mg/dl is pre-diabetes, and over 200 mg/dl is Type 2 diabetes.<br /><br /> Insulin should be less than 10 fasting and never go above 25 or 30 after the sugar drink. Many with diabesity and skinny fat people can have levels over 50, 100, or even 200.<br /><br /><br /><b>2.</b> NMR Lipid Particle Test (by LipoScience performed by LabCorp)<br /><br /> This measures the size and number of cholesterol particles. You should have fewer than 1,000 total<br /><br /> LDL particles and fewer than 500 small LDL particles.<br /><br /> Most cholesterol tests just measure the total amount, like 200 mg/dl, but the particle test is MUCH better at predicting risk for heart disease.<br /><br /> When you are a skinny fat person with diabesity you have too many particles, and they are the small, dense, dangerous kind.<br /><br /><br /><b>The Cure for the Skinny Fat Syndrome</b><br /><br />The cure for the skinny fat syndrome is the same as the cure for someone who is overweight with diabesity. It is the subject of my latest book, The Blood Sugar Solution.<br /><br />It is quite simple actually.<br /><br /> <b>Eat a Low-Glycemic Load Diet</b> -- Lean animal protein (chicken, fish, and eggs), nuts, seeds, beans, vegetables, fruit, and small amounts of non-gluten grains.<br /><br /> <b>Power Up with Protein</b> -- Start the day with protein and at each meal. This makes your metabolism run hotter and cuts hunger. Incorporate eggs, protein shakes, nuts, seeds, chicken, or fish.<br /><br /> <b>Don't Drink Your Calories</b> -- No sodas, juices, sweetened drinks and no more than 3-4 glasses of wine or alcohol a week with meals.<br /><br /> <b>Avoid the Deadly White Powder or Flour</b> -- Including gluten-free flour products. Even whole grain flour acts like sugar in your body.<br /><br /> <b>Beware of Frankenfood</b> -- Factory-made foods are often science projects with fake ingredients including MSG (which causes ravenous hunger and is hidden as "natural flavoring"), high fructose corn syrup, artificial colors, preservatives, and chemicals.<br /><br /> <b>Eat From the Right Plant</b> -- If it was made in a plant stay away, if it was grown on a plant it is probably okay.<br /><br /> <b>Get an Oil Change</b> -- Eat omega-3 fat-rich foods including sardines and wild salmon and avoid refined and processed vegetable oils except olive oil.<br /><br /> <b>Get Going and Get Strong</b> -- Both cardio and strength training are key. Cardio builds fitness and improves metabolism, and strength training builds muscle so you won't be a skinny fat person.<br /><br /> <b>Take Supplements</b> -- They grease the wheels of your metabolism and help burn calories and balance blood sugar. A good multivitamin, fish oil (EPA/DHA,) and vitamin D do the trick for 95 percent of people.<br /><br /> <b>Protect Sleep Time</b> -- Sleep deprivation alters metabolism and increases cravings for carbs and sugar. Sleep is sacred. Make your bedroom a sleeping temple and stay there for 7 to 8 hours a night.<br /><br /><br />These latest facts are alarming because those of us who think we get a pass because we are thin need to take a second look at our health. You can still be skinny and sick and be metabolically obese, which in the end may be even more dangerous.<br /><br />The good news is that this is a solvable problem. Getting tested and working through the 10 steps to being a skinny healthy person is a scientifically proven, effective way to change your biology quickly. And the side effects are all good: increased energy, better sleep and even better sex! For more information on how to reverse diabesity see The Blood Sugar Solution to get a free sneak peak.<br /><br /><br /><b>References:</b><br /><br />Carnethon MR, De Chavez PJ, Biggs ML, Lewis CE, Pankow JS, Bertoni AG, Golden SH, Liu K, Mukamal KJ, Campbell-Jenkins B, Dyer AR. Association of weight status with mortality in adults with incident diabetes. JAMA. 2012 Aug 8;308(6):581-90.<br /><br />Ribeiro JP, Schaan BD. Physical activity advice only or structured exercise training and association with HbA1c levels in type 2 diabetes: a systematic review and meta-analysis. JAMA. 2011 May 4;305(17):1790-9. Review.<br /><br />Mark Hyman, M.D. is a practicing physician, founder of The UltraWellness Center, a four-time New York Times bestselling author, and an international leader in the field of Functional Medicine. You can follow him on Twitter, connect with him on LinkedIn, watch his videos on YouTube, become a fan on Facebook, and subscribe to his newsletter.www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-26634580495127400452012-12-11T20:17:00.001-08:002012-12-11T20:17:16.729-08:00The Truth About Hydrogenated Oils & Trans Fats <br />
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Source: Youtube, www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-54788507682386787192012-12-10T13:47:00.001-08:002012-12-10T13:47:10.984-08:00Digestive Enzymes 101<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/uSkLR50Ce7g?rel=0" width="420"></iframe><br />
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<h1 style="text-align: left;">
Enzymes needed for digestion will cause problems when deficient.</h1>
Most of us have experienced the occasional upset stomach gas and
bloating, but what if this were a daily problem. If you struggle with
poor digestive health; symptoms like gas, bloating, fatigue,
constipation, and other digestive system problems, you may be deficient
in enzymes needed for digestion.<br clear="all" /><br clear="all" />
<br />
<h3 style="text-align: left;">
Holistic digestion and the enzymes needed for digestion</h3>
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<img align="left" alt="enzymes needed for digestion" src="http://www.discoverholistichealth.org/images/images.jpg" style="margin-right: 12px; margin-top: 8px;" title="enzymes needed for digestion" width="197" />
Holistic digestion requires a coordination of enzyme secretion,
muscle contraction, and nutrient absorption. Without the proper enzymes
or enough enzymes to breakdown your food, you will have less than
optimal digestion resulting in:
<br />
* Fatigue
<br />
* Constipation
<br />
* Gas and bloating
<br />
* Acid reflux
<br />
Enzyme activity starts in your mouth as you chew your food and it
mixes with your saliva. The saliva has enzymes in it and begins to
breakdown the food.
<br />
So what do you think happens when you don't chew your food properly...?
<br />
That's right, it leaves more work to the mechanics and enzymes of
the stomach. As the food passes into your stomach the cells in the
stomach secrete hydrocloric acid or HCL. This acidic substance is
important because it activates enzymes needed for digestion of proteins.
In the absence of HCL these enzymes sit inactive. Pepsin and other
proteases are the main enzymes used in the stomach to breakdown proteins
into their smaller counterparts amino acids and peptides.
<br clear="all" /><br clear="all" />
The enzyme activity in the stomach do a primitive job of breaking down
big food particles into smaller ones and this is needed in order for the
small intestine to perform its job. Once these smaller food particles
enter the small intestine, new enzymes are activated and focus further
on breaking down smaller and smaller particles. Lipases breakdown fats,
more proteases for proteins, and other specific enzymes to breakdown
starches and lignans.
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<br />
<h3 style="text-align: left;">
Ever feel like the food you eat is sitting there and not moving?</h3>
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Based on the above what do you think could be going on with your digestion to cause this?
<br />
<br clear="all" /><br clear="all" />
You guessed it.... Inadequate enzyme activity. This is the most common
reason to have the above mentioned symptoms but there are natural health
solutions to resolve these symptoms. One key component is identifying
the enzymes needed for digestion that are inadequate and supplementing
them. To much and you can make the issue worse, too little and they
won't be effective.
<br />
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Source: PsycheTruth, discoverholistichealth.orgwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-21864674330560401712012-12-06T12:48:00.000-08:002012-12-06T12:49:21.008-08:00Pounds vs. Inches<br />
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<section class="section">
<div class="description ">
Your body composition is another
assessment tool you can use to determine the state of your health. Like
the body mass index, or BMI, your body fat composition is an estimate.
You are likely to see the physical manifestation of your body fat on
your waistline. Abdominal fat is especially dangerous from a health
perspective. It puts added pressure on your heart because of weight gain
and increases your risk for heart disease and diabetes.<br />
<br /> </div>
</section>
<section class="section">
<h2 class="subHeader">
Body Fat Composition</h2>
<div class="description ">
Online
health sites, such as Health Central, provide calculators for
estimating your pounds of body fat. You will need to know your current
weight and height as well as measurements for your hips, calves, thighs
and wrists. The calculator will give you the percent of body fat. Take
this figure and multiply it by your weight. For example, if you are 160
pounds with 10 percent body fat, your pounds of fat will be 16 pounds,
with 144 pounds of lean body mass. The normal range for women is between
10 percent and 31 percent, with 21 percent to 24 percent indicating a
person in good physical fitness, according to the American Council on
Exercise.</div>
</section><br />
<div style="background-color: white; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
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<br />
Source: Tiffany Wright, MD, LiveStrong.comwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-21281525381097412602012-11-29T14:10:00.003-08:002012-11-29T14:10:35.746-08:00Wheat The Truth<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/ioaI5l01OPY?rel=0" width="560"></iframe><br />
<br />
Is
wheat healthy? Wheat gets picked on a lot these days, as a common
allergen and as the demonized white flour. But are these concerns
justified? What about whole wheat, seitan (made with wheat gluten), and
sprouted wheat? <br />
<br /><br />
Source: Youtube, healthyeatingstartshere.com<br /><br />
www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-27789074152259652842012-11-23T12:02:00.002-08:002012-11-23T12:05:11.875-08:00Got That Tingling Feeling?<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/gTxQqu9USC4?rel=0" width="560"></iframe><br />
<br />
<h2>
Carpal Tunnel Syndrome</h2>
Carpal tunnel syndrome is a condition in which there is pressure on
the median nerve -- the nerve in the wrist that supplies feeling and
movement to parts of the hand. It can lead to numbness, tingling,
weakness, or muscle damage in the hand and fingers.<br />
<br /> <br />
<div id="adam_000433.disease.causes">
<h2>
Causes, incidence, and risk factors</h2>
The
median nerve provides feeling and movement to the "thumb side" of the
hand (the palm, thumb, index finger, middle finger, and thumb side of
the ring finger).<br />
The area in your wrist where the nerve enters
the hand is called the carpal tunnel. This tunnel is normally narrow, so
any swelling can pinch the nerve and cause pain, numbness, tingling or
weakness. This is called carpal tunnel syndrome.<br />
Carpal tunnel
syndrome is common in people who perform repetitive motions of the hand
and wrist. Typing on a computer keyboard is probably the most common
cause of carpal tunnel. Other causes include:<br />
<ul>
<li>Driving</li>
<li>Painting</li>
<li>Playing some musical instruments</li>
<li>Playing sports such as racquetball or handball</li>
<li>Sewing</li>
<li>Using tools (especially hand tools or tools that vibrate)</li>
<li>Working on an assembly line</li>
<li>Writing</li>
</ul>
The condition occurs most often in people 30 to 60 years old, and is more common in women than men.<br />
A number of medical problems are associated with carpal tunnel syndrome, including:<br />
<ul>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A000321/">Acromegaly</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A000944/">Alcoholism</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A000001/">Bone fractures</a> and arthritis of the wrist</li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A001214/">Diabetes</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A000353/">Hypothyroidism</a></li>
<li>Infections </li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A000501/">Kidney failure</a> and dialysis</li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A003101/">Obesity</a></li>
<li>
Pregnancy</li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A000431/">Rheumatoid arthritis</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A000435/">systemic lupus erythematosus</a> (SLE), and <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A000429/">scleroderma</a> </li>
</ul>
<br /> </div>
<div id="adam_000433.disease.symptoms">
<h2>
Symptoms</h2>
<ul>
<li>Clumsiness of the hand when gripping objects</li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A003206/">Numbness</a> or <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A003206/">tingling</a> in the thumb and next two or three fingers of one or both hands</li>
<li>Numbness or tingling of the palm of the hand</li>
<li>Pain extending to the elbow</li>
<li>Pain in the wrist or hand in one or both hands</li>
<li>Problems with fine finger movements (coordination) in one or both hands</li>
<li>Wasting away of the muscle under the thumb (in advanced or long-term cases)</li>
<li>Weak grip or difficulty carrying bags (a common complaint)</li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A003174/">Weakness</a> in one or both hands</li>
</ul>
<br /> </div>
<div id="adam_000433.disease.signs-and-tests">
<h2>
Signs and tests</h2>
During a physical examination, the health care provider may find:<br />
<ul>
<li>Numbness in the palm, thumb, index finger, middle finger, and thumb side of the ring finger</li>
<li>Weak hand grip</li>
<li>Tapping over the median nerve at the wrist may cause pain to shoot from the wrist to the hand (this is called Tinel's sign)</li>
<li>Bending
the wrist forward all the way for 60 seconds will usually result in
numbness, tingling, or weakness (this is called Phalen's test)</li>
</ul>
Tests may include:<br />
<ul>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A003929/">Electromyography</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A003927/">Nerve conduction velocity</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A003810/">Wrist x-rays</a> should be done to rule out other problems (such as wrist arthritis)</li>
</ul>
<br /> </div>
<div id="adam_000433.disease.treatment">
<h2>
Treatment</h2>
You
may try wearing a splint at night for several weeks. If this does not
help, you may need to try wearing the splint during the day. Avoid
sleeping on your wrists. Hot and cold compresses may also be
recommended.<br />
There are many changes you can make in the workplace to reduce the stress on your wrist:<br />
<ul>
<li>Special devices include keyboards, different types of computer mouse, cushioned mouse pads, and keyboard drawers.</li>
<li>Someone
should review the position you are in when performing your work
activities. For example, make sure the keyboard is low enough so that
your wrists aren't bent upward while typing. Your health care
provider may suggest an occupational therapist.</li>
<li>You may
also need to make changes in your work duties or recreational
activities. Some of the jobs associated with carpal tunnel syndrome
include those that involve typing and vibrating tools. Carpal tunnel
syndrome has also been linked to professional musicians.</li>
</ul>
MEDICATIONS<br />
Medications used in the treatment of carpal tunnel syndrome include nonsteroidal anti-inflammatory drugs (NSAIDs) such as <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0000598/">ibuprofen</a> or <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0000526/">naproxen</a>. Corticosteroid injections, given into the carpal tunnel area, may relieve symptoms for a period of time.<br />
SURGERY<br />
Carpal
tunnel release is a surgical procedure that cuts into the ligament that
is pressing on the nerve. Surgery is successful most of the time, but
it depends on how long the nerve compression has been occurring and its
severity.<br />
See also: <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/n/pmh_adam/A002976/">Carpal tunnel release</a><br />
<br /> </div>
<div id="adam_000433.disease.prognosis">
<h2>
Expectations (prognosis)</h2>
Symptoms
often improve with treatment, but more than 50% of cases eventually
require surgery. Surgery is often successful, but full healing can take
months.<br />
<br /> </div>
<div id="adam_000433.disease.complications">
<h2>
Complications</h2>
If
the condition is treated properly, there are usually no complications.
If untreated, the nerve can be damaged, causing permanent weakness,
numbness, and tingling.<br />
<br /> </div>
<div id="adam_000433.disease.calling-your-doctor">
<h2>
Calling your health care provider</h2>
Call for an appointment with your health care provider if:<br />
<ul>
<li>You have symptoms of carpal tunnel syndrome</li>
<li>Your
symptoms do not respond to regular treatment, such as rest and
anti-inflammatory medications, or if there seems to be a loss of muscle
in your fingers</li>
</ul>
<br /> </div>
<div id="adam_000433.disease.prevention">
<h2>
Prevention</h2>
Avoid
or reduce the number of repetitive wrist movements whenever possible.
Use tools and equipment that are properly designed to reduce the risk of
wrist injury.<br />
Ergonomic aids, such as split keyboards, keyboard
trays, typing pads, and wrist braces, may be used to improve wrist
posture during typing. Take frequent breaks when typing and always stop
if there is tingling or pain.</div>
<br />
<br />
Source: Chad Madden, Physical Therapist, PubMed Health<br />
<ol>
<li id="A000433_ref1">Huisstede Bm, Hoogvliet P, Randsdorp MS,
Glerum S, van Middlekoop M, Koes BW. Carpal tunnel syndrome. Part I:
effectiveness of nonsurgical treatments--a systematic review. <i>Arch Phys Med Rehabil</i>. 2010;91:981-1004.</li>
<li id="A000433_ref2">Huisstede
BM, Randsdorp MS, Coert Jh, Glerum S, van Middlekoop M, Koes BW. Carpal
tunnel syndrome. Part II: effectiveness of surgical treatments--a
systematic review. <i>Arch Phys Med Rehabil</i>. 2010;91:1005-1024.</li>
<li id="A000433_ref3">Keith MW. American Academy of Orthopaedic Surgeons clinical practice guidelines on the diagnosis of carpal tunnel syndrome. <i>J Bone Joint Surg Am</i>. 2009;91(10):2478-2479.</li>
<li id="A000433_ref4">Keith MW. American Academy of Orthopaedic Surgeons clinical practice guidelines on the treatment of carpal tunnel syndrome. <i>J Bone Joint Surg Am</i>. 2010;92(1):218-219.</li>
</ol>
www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-90169132345996279952012-11-21T19:38:00.001-08:002012-11-21T19:38:56.036-08:00GMO & You (Genetically Modified Foods)<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/3HYNBY5IKAQ?rel=0" width="560"></iframe><br />
<b><br /></b>
<b>What is GMO? (<i>Genetically Modified Food</i>s)</b><br />
<br />
A genetically modified organism (GMO) is an organism whose genetic material has been altered using genetic engineering techniques. Organisms that have been genetically modified include micro-organisms such as bacteria and yeast, plants, fish, and mammals. GMOs are the source of genetically modified foods, and are also widely used in scientific research and to produce goods other than food. The term GMO is very close to the technical legal term, 'living modified organism' defined in the Cartagena Protocol on Biosafety, which regulates international trade in living GMOs (specifically, "any living organism that possesses a novel combination of genetic material obtained through the use of modern biotechnology"). <br />
<br />
Source: PhyscheTruth, Youtube, Wikipediawww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-34444488048787480672012-11-19T17:28:00.000-08:002012-11-19T17:33:29.519-08:00The American Obesity Epidemic<br />
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One in four Canadian adults is considered obese, a dramatic increase over the past 25 years, Statistics Canada reports. According
to results for the 2004 Canadian Community Health Survey, which
measured most of the 35,000 respondents' height and weight, 23 per cent
of all adults are obese, representing 5.5 million people. <br />
<ul>
<li>INDEPTH: <a href="http://www.cbc.ca/news/background/fats/bmi.html">Body Mass Index</a> </li>
</ul>
<blockquote class="photo" style="width: 220px;">
<img alt="The study is considered Canada's most accurate measurement of waistlines." src="http://www.cbc.ca/gfx/pix/obesity_board050706.jpg" /><br /><em>The study is considered Canada's most accurate measurement of waistlines.</em><br /><em></em><br /><em></em></blockquote>
In 1978-79, the last time a survey of this type was taken, 14 per cent of adults were obese. Obesity
rates were calculated using the body mass index (BMI) by dividing
weight in kilograms by height in metres squared. A normal BMI rate is in
the 18.5 to 24.9 range while someone who records a BMI over 30 is
considered obese. <br />
Among adults, those aged 25 to 34 and 75 or
older recorded the biggest increase, nearly doubling their obesity rates
to 21 per cent and 24 per cent respectively. <br />
<blockquote class="photo" style="width: 220px;">
<img alt="Dr. Gregory Taylor" src="http://www.cbc.ca/gfx/pix/taylor_gregory050706.jpg" /><br /><em>Dr. Gregory Taylor</em><br /><em></em><br /><em></em></blockquote>
Three per cent of children aged two to 17 were obese 25 years ago. That rate shot up to eight per cent in 2004. The
biggest increases in obesity rates in young people occurred among those
aged 12 to 17, where the rate tripled from three per cent to nine per
cent. <br />
"Obese and overweight children tend to be obese and
overweight adults and they'll be experiencing the risks of that for
their entire lifetime," said Dr. Gregory Taylor of the Public Health
Agency of Canada in Canada. <br />
<br />
<ul>
<li>INDEPTH: <a href="http://www.cbc.ca/news/background/fats/">Obese Nation</a> </li>
</ul>
The
health risks of excess weight include type 2 diabetes, cardiovascular
disease, high blood pressure, osteoarthritis, some cancers and
gallbladder disease that put more pressure on Canada's health-care
system. <br />
<b>Promoting healthy habits</b><br />
<ul>
<li>INDEPTH: <a href="http://www.cbc.ca/news/background/education/physed.html">School phys-ed</a> </li>
</ul>
To
help reverse the trend, nutritionists at the University of Alberta have
designed a hospital-based program to help children eat better, exercise
more and learn about their health. <br />
"Children are still
developing those lifestyle behaviours that may lead to overweight," said
Geoff Ball, a pediatrics professor. By targeting them at an earlier
age, doctors and parents have a chance of steering children to a
healthier track, he said. <br />
Provincially, men's rates were
significantly above the national level in Newfoundland and Labrador (33
per cent) and Manitoba (30 per cent). Women's rates surpassed the
national figure in Newfoundland and Labrador (35 per cent), Nova Scotia
(30 per cent) and Saskatchewan (33 per cent). <br />
But Canada's adult
obesity rate was significantly lower than the U.S. While 23 per cent of
Canadian adults were obese in 2004, the rate was nearly 30 per cent
south of the border. <br />
The researchers also found men and women who
ate fruit and vegetables less than three times a day were more likely
to be obese than were those who consumed those foods five or more times a
day. <br />
People who were sedentary were more likely than those who
were physically active to be obese. For example, 27 per cent of
sedentary men were obese, compared with 19.6 per cent of active men. <br />
<br />
Source: Youtube, Aljazeera, CBCwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-74890465882831536732012-11-14T17:04:00.002-08:002012-11-14T17:04:40.670-08:00Boost Your B's!<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/VznxaJ5ztTs?rel=0" width="420"></iframe><br />
<br />
<br />
Source: Dr. Vic Shayne, Nutrition Research Center www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-63751832922315220482012-11-08T22:31:00.004-08:002012-11-08T22:31:52.932-08:00Tennis Elbow Exercises<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/v3GoDQ9ylZY?rel=0" width="560"></iframe><br />
<br />
<br />
<b>Tennis Elbow (<i>Lateral Epicondylitis</i>) </b><br />
<br /> <br />
Tennis elbow, or <em>lateral epicondylitis,</em> is a painful
condition of the elbow caused by overuse. Not surprisingly, playing
tennis or other racquet sports can cause this condition. But several
other sports and activities can also put you at risk.<br />
Tennis elbow is an inflammation of the tendons that join the forearm
muscles on the outside of the elbow. The forearm muscles and tendons
become damaged from overuse — repeating the same motions again and
again. This leads to pain and tenderness on the outside of the elbow.<br />
There are many treatment options for tennis elbow. In most cases,
treatment involves a team approach. Primary doctors, physical
therapists, and, in some cases, surgeons work together to provide the
most effective care.<br />
<br />
<br />
Source: Dr. Kahl Goldfarb, D.P.T., C.S.C.S., American Academy of Orthopaedic Surgeons www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-9087990866935354582012-11-07T16:45:00.004-08:002012-11-07T16:45:50.365-08:00500 Rep Challenge <iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/wdXtztEhBic?rel=0" width="560"></iframe><br />
<br />
<br />
Source: Open Sky Fitness, Youtubewww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-84824646108894777822012-11-05T05:01:00.001-08:002012-11-05T05:01:23.161-08:00What is Type 1 Diabetes?<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/ABm7Cjs_g4A?rel=0" width="420"></iframe><br />
<br />
<br />
Source: Heidi Kaufman, Nutritionistwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-71171744377241368742012-10-31T11:49:00.000-07:002012-10-31T11:49:20.733-07:00Top 10 Healthy, Alkalizing Foods for Energy<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/gXlFyDvqons?rel=0" width="560"></iframe><br />
<br />
<br />
<br />
Source: Phyche Truth, Youtubewww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-75085355912733860592012-10-30T07:32:00.000-07:002012-10-30T07:32:12.034-07:00Top Ten Obesity Causing Foods<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/-jCd6vIF8Co?rel=0" width="560"></iframe><br />
<br />
<br />
Source: Phychetruth, Youtubewww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-29287763767466206902012-10-23T19:35:00.001-07:002012-10-23T19:35:33.893-07:00An Apple A Day Is Not Enough...<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/FM8ODjWvows?rel=0" width="560"></iframe><br />
<br />
<br />
Source: Taylor Maliwww.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-49170023776575907502012-10-15T21:16:00.002-07:002012-10-16T07:24:14.633-07:00100 Awesome Body By Vi Shake Recipes! <div class="separator" style="clear: both; text-align: center;">
<a href="http://uskdmmainc.bodybyvi.com/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBXD9t4IYfSrM4g-4wuk2WxxrFXgrAfj_Afx8KAgqkI_1rKIsPtHXPtL-ntGsQGhElZN_zhzMVXhHLsXyHBB56YRHZDaTNfqZTQDYbUOl0an-exYnNs0CjebfwNLJrE95SgzmpJcLEjqg/s1600/bodybyvi3.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: small;">Wondering how you could stay happy and content with a shake for breakfast, and one for lunch?</span></div>
<div style="text-align: center;">
<span style="font-size: small;">With 100 Body By Vi Shake recipes, you can drink a shake per day for over 90 days and never drink the same shake twice!!</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: small;">Any kind of Milk can be used in these shakes. We recommend Unsweetened Blue Diamond Almond Breeze. Also, we also recommend using non-diet products. It is better to consume real sugar as opposed to ingesting altered sugars. Altered sugars actually CAUSE weight gain!!! Enjoy!</span></div>
<div style="text-align: center;">
<br /></div>
<b>After Glow Smoothie:</b> 4 oz. (1/2 cup) pomegranate
juice, 4 oz. (1/2 cup orange juice), 2 scoops Vi-Shape shake mix, 1 cup
frozen pineapple & 5 ice cubes. Blend well in blender.<br />
<br />
<b>All Berry Delight:</b> 8 oz. skim milk, 2 scoops
Vi-Shape Vishake mix, 1/4 cup frozen raspberries, 1/4 cup frozen
blackberries, 1/4 cup frozen strawberries, ¼ cup frozen dark cherries
& 4 ice cubes. Blend well in blender.<br />
<br />
<b>Almond Joy:</b> 8 oz. Silk Pure Almond milk, 2 scoops
Vi-Shape shake mix, 1/2 tsp coconut extract, 1 chocolate flavor packet
(or 1 Tbsp. cocoa powder) & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Amaretto:</b> 8 oz. Silk Pure Almond milk, 2 scoops
Vi-Shape Vi-Shake mix, 1 cup frozen dark sweet cherries & 6 ice
cubes. Blend well in blender.<br />
<br />
<b>Ambrosia:</b> 8 oz. Almond milk, 2 scoops Vi-Shape shake
mix, ½ tsp. coconut extract, ¼ cup pear slices, ¼ apple slices, ¼ cup
frozen strawberries, ¼ cup frozen pineapple chunks, 1 peach flavor
packet & 3 ice cubes. Blend well in blender.<br />
<br />
<b>Angel Food Cake:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape Body By Vi Shake mix, ½ tsp. coconut extract, ½ tsp. vanilla
extract & 3 ice cubes. Blend well in blender.<br />
<br />
<b>Apple Cider Smoothie:</b> 6 oz. unsweetened apple juice
(or cider), 2 scoops Vi-Shape shake mix, 1 orange flavor packet, 2 tsp.
cinnamon, 1/2 tsp. vanilla extract & 6 ice cubes. Blend well in
blender.<br />
<br />
<b>Apple Mango Freeze:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 3 Tbsp. unsweetened apple sauce, 1 cup frozen mango
chunks & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Apple Pie:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
bodybyvi shake mix, 3 Tbsp. unsweetened apple sauce, 2 tsp. cinnamon,
1/2 tsp. vanilla extract & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Banana Coconut Breeze:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1/2 small frozen banana, 1 banana flavor packet, ½
tsp. coconut extract, & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Banana Kiwi Cooler:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1/2 small frozen banana, 1 banana flavor packet, ½
cup fresh kiwi slices (peeled), & 6 ice cubes. Blend well in
blender.<br />
<br />
<b>Banana Cream:</b> 8 oz. water, ¾ cup vanilla low fat
yogurt, 2 scoops Vi-Shape shake mix, 1 small banana (6” inches), 1 tsp.
vanilla extract, & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Banana Nut Bread:</b> 8 oz. Silk Pure Almond milk, 2
scoops Vi-Shape shake mix, 1 tsp. butter extract flavoring, 1 banana
flavor packet, 1 tsp. cinnamon, ½ tsp. vanilla extract & 6 ice
cubes. Blend well in blender.<br />
<br />
<b>Banana Spice:</b> 8 oz. Silk Light Vanilla Soy Milk, 2
scoops Vi-Shape body by vi shake mix, 1 small frozen banana (6” inches),
2 Tbsp. ground flax seeds, pinch of cinnamon, pinch of nutmeg & 6
ice cubes. Blend well in blender.<br />
<br />
<b>Banana Split:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 1 small banana (6” inches), 1 Chocolate flavor packet, 1
Tbsp. reduced fat peanut butter, & 4 ice cubes. Blend well in
blender.<br />
<br />
<b>Berry Blast:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, ½ cup frozen blackberries, ½ cup frozen strawberries & 5
ice cubes. Blend well in blender.<br />
<br />
<b>Berry Peachy:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
bodybyvi shake mix, ½ cup frozen peach slices, ½ cup frozen
strawberries, 1 peach flavor packet & 5 ice cubes. Blend well in
blender.<br />
<br />
<b>Berries & Cream:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, ½ cup frozen raspberries, ½ cup frozen strawberries,
1 strawberry flavor packet, ½ tsp. vanilla extract & 5 ice cubes.
Blend well in blender.<br />
<br />
<b>Birthday Cake:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 1 chocolate flavor packet, ½ tsp. butter flavoring (or butter
buds), ½ tsp. vanilla extract & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Blackberry Apple Slush:</b> 6 oz. unsweetened apple juice, 2 scoops Vi-Shape vi-shake mix, 30 frozen blackberries & 7 ice cubes. Blend well in blender.<br />
<br />
<b>Blackberry Freeze:</b> 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 30 frozen blackberries & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Blackberry Pie:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 1 cup frozen blackberries, 1 Tbsp. Graham Cracker Crumbs, 1
tsp. vanilla extract & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Black Raspberry Vanilla Cooler:</b> 8 oz. Almond milk, 2
scoops Vi-Shape shake mix, 15 frozen blackberries, 15 frozen
raspberries, 1 tsp. vanilla extract & 4 ice cubes. Blend well in
blender.<br />
<br />
<b>Blended Coffee:</b> 8 oz. (1 cup) coffee-instant,
regular, prepared with water, 1 ½ cup skim milk, 2 scoops Vi-Shape shake
mix, 1 chocolate flavor packet & 4 ice cubes. Blend well in
blender.<br />
<br />
<b>Blueberry Blaster:</b> 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 30 frozen blueberries & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Blueberry Cheesecake:</b> 6 oz. Almond milk, 2 scoops
Vi-Shape vishake mix, 20 frozen blueberries, 1 tsp. graham cracker
crumbs, 2 oz. fat-free cream cheese & 5 ice cubes. Blend well in
blender.<br />
<br />
<b>Blueberry Lemon Freeze:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 cup frozen blueberries, 1 Tbsp. sugar-free instant
lemon pudding mix, & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Blueberry Mango Smoothie:</b> 8 oz. Almond milk, 2
scoops Vi-Shape shake mix, 1 cup frozen blueberries, ½ cup frozen mango
chunks, & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Blueberry Peach Cobbler:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 15 frozen blueberries, 1 cup frozen peach slices, 1
tsp. vanilla extract & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Blueberry Pie:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 1 cup frozen blueberries, 2 Tbsp. Graham Cracker Crumbs, 1
tsp. vanilla extract & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Blueberry Pomegranate:</b> 6 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 cup frozen blueberries, ½ cup pomegranate juice
& 5 ice cubes. Blend well in blender.<br />
<br />
<b>Blueberry Vanilla Pear:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, ½ cup frozen blueberries, ½ pear (chopped) & 4
ice cubes. Blend well in blender.<br />
<br />
<b>Blue Banana:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 15 frozen blueberries, 1 banana flavor packet (or 1/2 frozen
banana), & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Butterfinger:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 2 Tbsp. sugar free butterscotch pudding mix, 1 Tbsp.
reduced-fat peanut butter & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Butterscotch Mousse:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 2 Tbsp. sugar free butterscotch pudding mix & 5
ice cubes. Blend well in blender.<br />
<br />
<b>Café Latte:</b> 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 tsp. dry instant coffee powder & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Candy Cane:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, ½ cup frozen strawberries, ½ tsp. peppermint extract, 1
strawberry flavor pack & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Caramello:</b> 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 2 tsp. sugar free caramel flavoring & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Cherry Almond Chill:</b> 8 oz. Silk Pure Almond milk, 2
scoops Vi-Shape shake mix, 1 cup frozen dark sweet cherries & 6 ice
cubes. Blend well in blender.<br />
<br />
<b>Cherry Banana Breeze:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 cup frozen dark sweet cherries, 1 banana flavor
packet & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Cherry Cheesecake:</b> 6 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 cup frozen dark unsweetened cherries, 2 oz.
fat-free cream cheese, 2 dashes ground cinnamon & 5 ice cubes. Blend
well in blender.<br />
<br />
<b>Cherry Lemonade:</b> 6 oz. crystal light lemonade, 2
scoops Vi-Shape shake mix, 1 cup frozen dark sweet cherries & 8 ice
cubes. Blend well in blender.<br />
<br />
<b>Cherry Orange Delight:</b> 4 oz. orange juice, 4 oz.
water, 2 scoops Vi-Shape shake mix, 1 cup frozen dark sweet cherries
& 8 ice cubes. Blend well in blender.<br />
<br />
<b>Cherry Pineapple Slush:</b> 6 oz. water, 2 oz. pineapple
juice drained from can, 2 scoops Vi-Shape shake mix, 1/2 cup pineapple,
½ cup frozen cherries & 8 ice cubes. Blend well in blender.<br />
<br />
<b>Cherry Limeade:</b> 8 oz. vanilla soy milk, 2 scoops
Vi-Shape shake mix, 1 Tbsp. frozen limeade concentrate, 4 maraschino
cherries & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Cherry Pineapple Chill:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1/2 cup frozen dark sweet cherries, ½ cup frozen
pineapple chunks, & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Cherry Spice:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 1 cup frozen dark sweet cherries, 2 tsp. cinnamon & 6 ice
cubes. Blend well in blender.<br />
<br />
<b>Chocolate Almond Delight:</b> 12 oz. Almond milk, 2
scoops Vi-Shape shake mix, 15 raw almonds, ½ tsp. coconut extract, 1
chocolate flavor packet (or 1 Tbsp. cocoa powder), & 5 ice cubes.
Blend well in blender.<br />
<br />
<b>Chocolate Cheesecake:</b> 6 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder),
2 oz. fat-free cream cheese & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Chocolate Covered Cherries:</b> 8 oz. Almond milk, 2
scoops Vi-Shape shake mix, 10 frozen dark sweet cherries, 1 chocolate
flavor packet (or 1 Tbsp. cocoa powder), & 5 ice cubes. Blend well
in blender.<br />
<br />
<b>Chocolate Covered Strawberries:</b> 8 oz. Almond milk, 2
scoops Vi-Shape shake mix, 5 frozen strawberries, 1 chocolate flavor
packet (or 1 Tbsp. cocoa powder), & 4 ice cubes. Blend well in
blender.<br />
<br />
<b>Chocolate Peanut Butter Cup:</b> 8 oz. Almond milk, 2
scoops Vi-Shape shake mix, 1 Tbsp. reduced fat peanut butter, 1
chocolate flavor packet (or 1 Tbsp. cocoa powder), & 6 ice cubes.
Blend well in blender.<br />
<br />
<b>Chocolate Peppermint:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1/2 tsp. peppermint extract, 2 chocolate flavor
packets (or 2 Tbsp. cocoa powder), & 6 ice cubes. Blend well in
blender. For a hot chocolate treat, heat in microwave.<br />
<br />
<b>Chocolate Razzleberry:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1/3 cup frozen raspberries, 1 chocolate flavor
packet (or 1 Tbsp. cocoa powder), & 4 ice cubes. Blend well in
blender.<br />
<br />
<b>Cinnaberry:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 5 frozen strawberries, 1 strawberry flavor packet, 3 tsp.
cinnamon & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Cinnamon Almond Cream:</b> 8 oz. Silk Pure Almond milk, 2 scoops Vi-Shape shake mix, 3 tsp. cinnamon & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Cinnamon Bun:</b> 8 oz. vanilla soy milk, 2 scoops
Vi-Shape shake mix, 2 Tbsp. cinnamon, 1/2 tsp. vanilla extract, 1 tsp.
butter buds (or butter flavoring) & 6 ice cubes. Blend well in
blender.<br />
<br />
<b>Citrus Berry:</b> 4 oz. Almond milk, 4 oz. orange juice,
2 scoops Vi-Shape shake mix, 1 strawberry flavor packet, ½ cup frozen
strawberries, 1 tsp. lemon juice & 5 ice cubes. Blend well in
blender.<br />
<br />
<b>Citrus Spice:</b> 6 oz. orange juice, 2 oz. water, 2
scoops Vi-Shape shake mix, 1 Tbsp. lemon juice , 3 tsp. cinnamon & 6
ice cubes. Blend well in blender.<br />
<br />
<b>Citrus Splash:</b> 6 oz. sprite zero or diet sprite, 2
scoops Vi-Shape shake mix, 1 orange flavor packet, 1/2 Tbsp. lemon
juice, ½ Tbsp. lime juice, & 7 ice cubes. Blend well in blender.<br />
<br />
<b>Citrus Delight:</b> 4 oz. water, 2 oz. orange juice, 2
oz. grapefruit juice, 2 scoops Vi-Shape shake mix, 1 orange flavor
packet, 1 tsp. lemon juice & 7 ice cubes. Blend well in blender.<br />
<br />
<b>Coco Mango:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 6 chunks frozen mango (1 cup), ½ tsp. coconut extract & 5
ice cubes. Blend well in blender.<br />
<br />
<b>Coconut Lime Spritzer:</b> 6 oz. sprite zero or diet
sprite, 2 scoops Vi-Shape shake mix, 2 Tbsp. lime juice, ½ tsp. coconut
extract & 7 ice cubes. Blend well in blender.<br />
<br />
<b>Cranberry Crush: </b>8 oz. (1 cup) cranberry juice (no
sugar added), 2 scoops shake mix, 4 frozen strawberries, 2 Tbsp. plain
nonfat yogurt & 6 ice cubes.<br />
<br />
<b>Cranberry Citrus Splash: </b>4 oz. (1/2 cup) cranberry
juice (no sugar added), 4 oz. orange juice (1/2 cup), 2 scoops shake
mix, 1 orange flavor packet, 2 Tbsp. plain nonfat yogurt & 6 ice
cubes.<br />
<br />
<b>Cran-Blueberry: </b>4 oz. (1/2 cup) cranberry juice (no
sugar added), 4 oz. skim milk, 2 scoops shake mix, 1 cup frozen
blueberries & 5 ice cubes.<br />
<br />
<b>Dreamsicle: </b>8 oz. Vanilla Almond milk, 2 scoops shake mix, 1 Tbsp. orange juice concentrate or 3 Tbsp. orange juice, & 6 ice cubes.<br />
<br />
<b>Frozen Banana: </b>8 oz. Vanilla Almond milk, 2 scoops shake mix, 1 small frozen banana, 1 chocolate flavor packet & 6 ice cubes.<br />
<br />
<b>Fruit Bar: </b>8 oz. Almond milk, 2 scoops shake mix, 1
strawberry flavor packet, 1 cup frozen raspberries, ½ tsp. coconut
extract & 5 ice cubes.<br />
<br />
<b>Fruit Loop: </b>8 oz. water, 4 scoops shake mix, 1 strawberry flavor packet, 1 orange flavor packet & 5 ice cubes.<br />
<br />
<b>Fruit Smoothie: </b>4 oz. water, 2 scoops shake mix, ½ small banana 6”, 6 frozen strawberries, ½ cup frozen pineapple & 5 ice cubes.<br />
<br />
<b>Fuzzy Navel:</b> 4 oz. skim milk, 4 oz. reduced calorie
orange juice, 2 scoops Vi-Shape shake mix, 1 cup peach slices (frozen or
canned) & 6 ice cubes. Blend well in blender.<br />
<br />
<b>German Chocolate Cake:</b> 8 oz. skim milk, 2 scoops
Vi-Shape shake mix, 1 chocolate flavor packet, 1 tsp. coconut extract,
& 5 ice cubes. Blend well in blender.<br />
<br />
<b>Hawaiian Apple:</b> 2 oz. unsweetened apple juice, 4 oz.
water, 2 scoops Vi-Shape shake mix, ½ cup unsweetened apple juice, 1/2
tsp. coconut extract & 8 ice cubes. Blend well in blender.<br />
<br />
<b>Holiday Shake:</b> 4 oz. skim milk, 4 oz. egg nog, ½
tsp. rum extract (optional), 1/8 tsp. cinnamon, 1/8 tsp. nutmeg, 2
scoops Vi-Shape shake mix & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Honeydew Melon Dream:</b> 4 oz. water, ¼ cup non-fat
vanilla yogurt, 2 scoops Vi-Shape shake mix, 1 cup (5 large chunks)
honeydew melon & 4 ice cubes. Blend ice & water in blender
first, then add shake mix & honeydew melon & blend.<br />
<br />
<b>Key Lime Pie:</b> 8 oz. skim milk, 2 scoops Vi-Shape
shake mix, 3 tsp. limeade concentrate, 3 tsp. graham cracker crumbs,
& 6 ice cubes. Blend well in blender.<br />
<br />
<b>Kiwi Melon Freeze:</b> 4 oz. water, ¼ cup non-fat
vanilla yogurt, 2 scoops Vi-Shape shake mix, 1/2 cup (3 large chunks)
honeydew melon, 1 kiwi (peeled & cut-up) & 4 ice cubes. Blend
well in blender.<br />
<br />
<b>Lemon Fizz:</b> 6 oz. water, 2 scoops Vi-Shape shake mix, 30 frozen raspberries, 1 Neuro lemon packet & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Lemon Mango:</b> 4 oz. skim milk, 2 scoops Vi-Shape
shake mix, 1 cup frozen mango, 1 6 oz. fat free lemon yogurt, & 3
ice cubes. Blend well in blender.<br />
<br />
<b>Lemon Meringue:</b> 8 oz. skim milk, ¼ cup Simply
Natural limeade, 2 scoops Vi-Shape shake mix, 1 tsp. sugar free lemon
pudding mix & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Limeade:</b> 8 oz. vanilla soy milk, 2 scoops Vi-Shape
shake mix, 1 Tbsp. frozen limeade concentrate & 6 ice cubes. Blend
well in blender.<br />
<br />
<b>Mango Peach:</b> 8 oz. skim milk, 2 scoops Vi-Shape
shake mix, 6 chunks frozen mango, 3 slices frozen peaches, 1 peach
flavor packet (or 3 additional frozen peaches), & 3 ice cubes. Blend
well in blender.<br />
<br />
<b>Monkey Shake:</b> 8 oz. skim milk, 2 scoops Vi-Shape
shake mix, 1 small banana (6” inches), 1 Chocolate flavor packet, & 6
ice cubes. Blend well in blender.<br />
<br />
<b>Neapolitan:</b> 8 oz. skim milk, 2 scoops Vi-Shape shake
mix, 1 chocolate flavor packet (or 1 Tbsp. cocoa powder), 1 strawberry
flavor packet (or 4 frozen strawberries), 1 tsp. vanilla extract & 5
ice cubes. Blend well in blender.<br />
<br />
<b>Orange Pomegranate: </b>8 oz. orange juice, 4 oz. pomegranate juice, 2 scoops Vi-Shape shake mix & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Papaya Mango Chiller: </b>8 oz. skim milk, 2 scoops Vi-Shape shake mix, 2 slices papaya, 1 cup frozen mango & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Peach Cooler:</b> 8 oz. Diet 7-up, 2 scoops Vi-Shape
shake mix, 1 cup peach slices (frozen), 1 tsp. fresh lemon juice & 5
ice cubes. Blend well in blender.<br />
<br />
<b>Peach Melon Slush:</b> 6 oz. water, 2 scoops Vi-Shape
shake mix, 4 large chunks frozen watermelon, 1 peach flavor packet &
8 ice cubes. Blend ice & water in blender first, then add shake mix
& watermelon & blend.<br />
<br />
<b>Peach Dream:</b> 8 oz. water, 2 scoops Vi-Shape shake
mix, ¾ cup low fat vanilla yogurt, 1 cup peach slices (frozen or
canned), 1 tsp. vanilla extract & 5 ice cubes. Blend well in
blender.<br />
<br />
<b>Peach Raspberry Blast:</b> 8 oz. skim milk, 2 scoops
Vi-Shape shake mix, 1 cup frozen raspberries, 1 peach flavor packet
& 6 ice cubes. Blend well in blender.<br />
<br />
<b>Peanut Butter & Jelly:</b> 8 oz. skim milk, 2 scoops
Vi-Shape shake mix, 1 Tbsp. reduced fat peanut butter, 1 Tbsp. sugar
free preserves/jelly & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Pear Berry Blizzard:</b> 8 oz. skim milk, 2 scoops
Vi-Shape shake mix, 1 cup sliced pears, 1 strawberry flavor packet &
6 ice cubes. Blend well in blender.<br />
<br />
<b>Pear Glace Cooler:</b> 6 oz. water, 2 scoops Vi-Shape
shake mix, 1 cup sliced pears, 3 chunks frozen watermelon, 1 peach
flavor packet & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Pina Colada:</b> 8 oz. skim milk, 2 scoops Vi-Shape
shake mix, 5 large chunks frozen pineapple, 1/2 tsp. coconut extract,
& 5 ice cubes. Blend well in blender.<br />
<br />
<b>Pineapple Crush:</b> 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 6 chunks frozen pineapple (1/2 cup) & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Pineapple Mango Tango:</b> 8 oz. skim milk, 2 scoops
Vi-Shape shake mix, ½ cup frozen pineapple, ½ cup frozen mango chunks
& 5 ice cubes. Blend well in blender.<br />
<br />
<b>Pineapple Upside Down Cake:</b> 8 oz. skim milk, 2
scoops Vi-Shape shake mix, ½ tsp. butter flavoring (or butter buds), ½
tsp. vanilla extract, ½ cup frozen pineapple, ¼ cup frozen dark sweet
cherries & 6 ice cubes. Blend well in blender.<br />
<br />
<b>Plum Cooler:</b> 8 oz. skim milk, 2 scoops Vi-Shape shake mix, 1 plum (pitted), juice of 1 lemon & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Pumpkin Spice:</b> 8 oz. skim milk, 2 scoops Vi-Shape
shake mix, 1/3 cup canned pumpkin (without salt), 1/8 tsp. vanilla
extract, 1/8 tsp. cinnamon, 1/8 tsp. nutmeg & 2 ice cubes. Blend
well in blender.<br />
<br />
<b>Purple Cow:</b> 8 oz. Almond milk, 1 Tbsp. frozen grape
juice concentrate, 2 scoops Vi-Shape shake mix, 1 banana flavor packet
(or 1/2 banana) & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Raspberry Freeze:</b> 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 30 frozen raspberries & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Raspberry Fizz:</b> 6 oz. water, 2 scoops Vi-Shape shake
mix, 30 frozen raspberries, 1 Neuro raspberry flavor packet & 5 ice
cubes. Blend well in blender.<br />
<br />
<b>Raspberry Mint Chocolate:</b> 8 oz. Almond milk, 2
scoops Vi-Shape shake mix, 30 frozen raspberries, ½ tsp. peppermint
extract, 1 chocolate flavor pack (or 1 Tbsp. cocoa powder) & 5 ice
cubes. Blend well in blender.<br />
<br />
<b>Red, White & Blue:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 cup frozen blueberries, 1 cup frozen strawberries,
1 strawberry flavor packet. Blend well in blender.<br />
<br />
<b>Root Beer Float:</b> 4 oz. Almond milk, 2 scoops
Vi-Shape shake mix…mix together in blender first. Add ½ cup ice. Add ½
can diet mug root beer (to taste) and pulse a few time to mix in.<br />
<br />
<b>Sex on the Beach:</b> 4 oz. cranberry juice (no sugar
added), 4 oz. reduced calorie orange juice, 2 scoops Vi-Shape shake mix,
1 cup pineapple (frozen or canned) & 8 ice cubes. Blend well in
blender.<br />
<br />
<b>Snickerdoodle:</b> 8 oz. light vanilla soy milk, 2
scoops Vi-Shape shake mix, 1 tsp. cinnamon, 1 Tbsp. Honey & 5 ice
cubes. Blend well in blender.<br />
<br />
<b>Spiced Cranberry:</b> 8 oz. cranberry juice (no sugar added), 2 scoops Vi-Shape shake mix, 1 tsp. cinnamon & 8 ice cubes. Blend well in blender.<br />
<br />
<b>Spiced Peaches:</b> 8 oz. Almond milk, 2 scoops Vi-Shape
shake mix, 1 peach flavor packet, ½ cup frozen peaches, 1 tsp. cinnamon
& 5 ice cubes. Blend well in blender.<br />
<br />
<b>Silky Latte:</b> 4 oz. mocha soy milk (Silk Brand), 4 oz. water, 2 scoops Vi-Shape shake mix & 3 ice cubes. Blend well in blender.<br />
<br />
<b>Strawberry Almond:</b> 8 oz. Silk Pure Almond milk, 2
scoops Vi-Shape shake mix, 1 strawberry flavor packet, ½ cup frozen
strawberries & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Strawberry Banana:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 2/3 cup frozen strawberries, 1 banana flavor packet
& 4 ice cubes. Blend well in blender.<br />
<br />
<b>Strawberry Blast:</b> 8 oz. Almond milk, 2 scoops Vi-Shape shake mix, 1 cup frozen strawberries & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Strawberry Coco:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 cup frozen strawberries (or 1 strawberry flavor
packet), ½ tsp. coconut extract & 3 ice cubes. Blend well in
blender.<br />
<br />
<b>Strawberry Cheesecake:</b> 6 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 strawberry flavor packet (or 4 frozen
strawberries), 2 oz. fat-free cream cheese & 5 ice cubes. Blend well
in blender.<br />
<br />
<b>Strawberry Mango Dream:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, ½ cup frozen mango, ½ cup frozen strawberries & 5
ice cubes. Blend well in blender.<br />
<br />
<b>Strawberry Melon Slush:</b> 6 oz. water, 2 scoops Vi-Shape shake mix, 5 large chunks frozen watermelon, 1 strawberry flavor packet. Blend well in blender.<br />
<br />
<b>Strawberry Pina Colada:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 4 large chunks frozen pineapple, 4 frozen
strawberries, 1/2 tsp. coconut extract, & 3 ice cubes. Blend well in
blender.<br />
<br />
<b>Strawberry Shortcake:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 strawberry flavor packet, ½ tsp. butter flavoring
(or butter buds), ½ tsp. vanilla extract & 6 ice cubes. Blend well
in blender.<br />
<br />
<b>Summer Slim:</b> 8 oz. water, 2 scoops Vi-Shape shake
mix, ½ peach or 6 frozen peach slices, 6 fresh or frozen strawberries
& 4 ice cubes. Blend well in blender.<br />
<br />
<b>Thai Coconut Chiller:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 Tbsp. lemon juice, ½ tsp. coconut extract & 6
ice cubes. Blend well in blender.<br />
<br />
<b>Triple Chocolate Smash:</b> 8 oz. Silk Light Chocolate
Soy Milk, 2 scoops Vi-Shape shake mix, 1 chocolate flavor packet (or 1
Tbsp. cocoa powder), 1 Tbsp. fat-free sugar-free chocolate pudding mix
& 4 ice cubes. Blend well in blender.<br />
<br />
<b>Tropical Delight:</b> 4 oz. Almond milk, ½ cup reduced
calorie orange juice (or 1 Tbsp. orange juice concentrate), 2 scoops
Vi-Shape shake mix, 1 cup frozen mango chunks, ½ tsp. coconut extract
& 4 ice cubes. Blend well in blender.<br />
<br />
<b>Tropical Dream:</b> 8 oz. Vanilla Almond milk, 2 scoops
Vi-Shape shake mix, 1 cup frozen pineapple, 1 chocolate flavor packet
(or 1 Tbsp. cocoa powder) & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Tropical Teaser:</b> 8 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1/2 cup frozen strawberries, 1 cup sliced mango, ½
cup frozen pineapple & 4 ice cubes. Blend well in blender.<br />
<br />
<b>Turtle Cheesecake:</b> 6 oz. Almond milk, 2 scoops
Vi-Shape shake mix, 1 tsp. sugar free caramel flavoring, 2 oz. fat-free
cream cheese, 3 pecans & 5 ice cubes. Blend well in blender.<br />
<br />
<b>Very Berry:</b> 8 oz. sparkling water, 2 scoops Vi-Shape
shake mix, 10 frozen raspberries, 6 frozen strawberries, & 2 ice
cubes. Blend well in blender.<br />
<br />
<b>Watermelon Slush:</b> 6 oz. water, 2 scoops Vi-Shape
shake mix, 5 large chunks fresh watermelon & 8 ice cubes. Blend ice
& water in blender first, then add shake mix & watermelon &
blend.<br />
<br />
<b>Wild Berry Blast:</b>8 oz. water, 2 scoops Vi-Shape
shake mix, 8 frozen raspberries, 4 frozen strawberries, 15 frozen
blueberries & 6 ice cubes. Blend well in blender.<br />
<br />
<br />
<i><b>HOT DRINKS ~</b></i><br />
<br />
<b>Creamy Vi-Chai:</b> 8 oz skim milk, 1 scoop Vi-Shape
shake mix, 1 TB Chai Mix (any kind). Heat milk on stove, pour into
blender with the powder and blend for a few seconds. Pour into coffee
mugs. I only used one scoop of Vi-Shape Shake Mix as this is just a
nice warm morning drink.<br />
<br />
Are you ready to take control of your life? Join the 90 Day Challenge and along with the amazing products,great support and all these wonderful and yummy recipes you will have the world in your hands!! <br />
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<a href="http://linktrack.info/httpwwwcfrasmussenbodybyvicom/" target="_blank"><br /></a>www.thesweatshack.comhttp://www.blogger.com/profile/02797441751788138953noreply@blogger.com0tag:blogger.com,1999:blog-61013489805506873.post-87719719610942539682012-10-10T15:30:00.000-07:002012-10-10T15:31:55.645-07:00Why Use Protein Powder?<div class="separator" style="clear: both; text-align: center;">
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<br />
Protein powder supplements are popular supplements for strength-training athletes, bodybuilders and other active individuals, but they can be useful for anyone. The supplements are high in protein and tend to be low in carbohydrates and fat, which can make them appropriate for a range of dietary needs. While protein supplements may promote health benefits, check the labels closely, as nutrition facts vary among brands. Consult a doctor before using any supplement.<br />
<br />
<br />
<b>Improve Satiety</b><br />
<br />
Protein powder can be a convenient alternative to other high-protein foods such as meat and fish, as those take longer to prepare. Another benefit protein powder provides compared to such foods is that may be a better way to control your appetite. A study from the October 2010 edition of "The British Journal of Nutrition" found that consuming whey protein provided more satiety than turkey, eggs and fish, and resulted in reduced calorie intake later in the day.<br />
<br />
Although consuming protein shakes after workouts is popular, drinking your protein powder before you exercise may help you lose weight. A study published in the May 2010 issue of "Medicine and Science in Sports and Exercise" found that drinking whey protein before a workout resulted in an increased rate of calorie burning for the entire day following the workout.<br />
<br />
<br />
<b>Improved Future Performance</b><br />
<br />
One way in which protein powder can be helpful is that it promotes recovery from your workouts. Resistance training puts stress on your body, and you may feel weaker in future workouts if you do not provide your body with the proper nutrients for recovery. Research from the May 2011 issue of the "Journal of Strength and Conditioning Research" suggests that consuming a shake made of protein and carbohydrates after workouts can help you maintain a high-level of performance in future training sessions.<br />
<br />
<br />
<b>Increased Muscle Size</b><br />
<br />
Whether you're a professional bodybuilder or just an active individual trying to look and feel healthy, increasing your muscle size can be beneficial. While resistance training provides a stimulus for muscle growth, protein is required to increase size. Research from the June 2010 issue of "Nutrition & Metabolism" suggests that whey protein powder is more effective than other types of protein for increasing muscle size when combined with weight training.<br />
<br />
<b><br />References</b><br />
<br />
"The British Journal of Nutrition"; The Acute Effects of Four Protein Meals on Insulin, Glucose, Appetite and Energy Intake in Lean Men; S. Pal, V. Ellis; October 2010<br />
"Medicine and Science in Sports and Exercise"; Timing Protein Intake Increases Energy Expenditure 24 H After Resistance Training; K.J. Hackney, A.J. Bruenger, J.T. Lemmer; May 2010<br />
"Journal of Strength and Conditioning Research"; Postexercise Carbohydrate-Protein Supplementation Improves Subsequent Exercise Performance and Intracellular Signaling for Protein Synthesis; L. Ferguson-Stegall et al.; May 2011<br />
"Nutrition & Metabolism"; Effect of Protein/Essential Amino Acids and Resistance Training on Skeletal Muscle Hypertrophy: A Case for Whey Protein; J.J. Hulmi, C.M. Lockwood, J.R. Stout; June 2010<br />
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<br />
Source: Livestrong.com<br />
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