HARD CORE BOOTCAMP - Your Health Resource

Combating Lower Back Pain

2012-01-26T00:01:00.001-08:00

Source: Google

The 411 On Super Foods!

2012-01-19T19:55:00.000-08:00

Source: PsycheTruth.net

Don't Lose Your Motivation!

2012-01-18T16:54:00.000-08:00

In early January, the gym is jammed with all of us newbies who’ve made New Year’s resolutions to get back in shape after the cookie- and eggnog-laden holiday season. But by late February, that same gym is half-empty because far too many of us have become fitness dropouts—again. To keep our momentum going this time around, we decided to pick the brain of Tom Van Pelt, the general manager of IXL Health and Fitness, which has two health club locations in upstate New York. With 25 years of fitness industry experience under his belt, Van Pelt had plenty to say on the topic.

Fit Tip 1: Don’t come out of the gate like a sprinter.

“I’d rather see you here twice a week for the rest of your life than five times a week for two months,” Van Pelt said. “Pace yourself!” He added that working out “does take time and effort, and it isn’t easy.” In the beginning, you may feel tired, so take it slow to avoid burning out.

Fit Tip 2: Set realistic goals.

Goals are wonderful motivational tools, but don’t just aim for something huge and extremely hard to achieve (say, running a marathon if you can’t currently jog more than half a mile). By all means, dream big. But also build in some smaller interim goals like saying you’ll get on the treadmill twice a week, or that you’ll run in an upcoming 5K. Then keep reassessing where you’re at and where you want to be as you progress. “Otherwise, frustration and disappointment can set in,” Van Pelt said.

Fit Tip 3: Spice it up.

You know that old saying, “Variety is the spice of life,” right? Actually, Jack LaLanne made that up (well, maybe he didn’t). If you do the same exact workout every time you exercise, before long you’ll be bored. Combat fitness fatigue by joining a gym that offers a range of classes at times convenient to you or come up with other ways to mix things up on your own.

Fit Tip 4: There’s power in numbers.

Does your gym offer group training in which a pro will work with a small group of people for a set period of time (maybe six to eight weeks)? It’s a way to get feedback and support from a trainer at a lower cost than with one-on-one sessions. Plus, Van Pelt adds, there’s the added benefit of bonding with other members whom you may become gym buddies with.

Fit Tip 5: Revel in the knowledge that you’re changing your life.

“Years ago in the industry, it was all about ‘work out, live longer,’” Van Pelt said. “Medicine will keep you alive, but working out is going to help you live better.” If you remember that you’re doing something wonderful for your body and your mind, that you’ll look and feel better, that even getting active a few times a week will make you feel more energetic, engaged, happier and even improve your concentration and sleep, it might help you lace up your sneakers on those cold, wet, rainy mornings when you’d rather roll over and go back to bed.

And if you miss a workout or two, don’t beat yourself up, just take the long view and get back to the gym.

Source: RetailMeNot.com

How to Make Potato Pancakes - Classic Potato Pancakes Recipe

2012-01-12T17:54:00.000-08:00

Tip: Use Coconut Oil and substitute white potatoes with sweet potatoes. It's the healthier choice! =)

Source: foodwishes.com

The Truth About Belly Fat

2012-01-09T04:46:00.000-08:00

Belly fat – we all want less of it. But did you know that it may even be a problem for thin people, though they don't know it? And that some of it hides deep inside, around your inner organs, where it may pose a silent health threat if there's too much of it -- no matter what size you wear?

It's true: There's more to belly fat than your size.

Where did it come from? What's it doing to you? And what can you do about it?

Before you go any further, this is not about fat phobia. Your body needs some fat. And it's not about judging yourself or anyone else.

Instead, it's about geography -- where your fat is located -- even if you can't see it.

Location, Location, Location

Not all fat is the same. “It behaves differently in different places,” says Carol Shively, PhD, a pathology professor at Wake Forest School of Medicine. And its behavior is the key to what your fat is doing to you.

People store most of their fat in two ways:

Just under the skin in the thighs, hips, buttocks, and abdomen. That's subcutaneous (under the skin) fat.
Deeper inside, around the vital organs (heart, lungs, digestive tract, liver, etc.) in the chest, abdomen, and pelvis. That's called "visceral" fat.

Subcutaneous fat is the fat we can see, and visceral fat is the fat we can’t.

Though many people are self-conscious about the fat they can see, research shows that hidden fat -- in people of any size -- may pose the bigger threat.
Like Another Organ

Fat doesn't just sit idle. It acts like an organ that secretes substances, says Kristen Hairston, MD, who is assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

While visceral fat provides necessary cushioning around organs, Hairston says, it secretes "lots of nasty substances” that can be absorbed by the neighboring organs.

For instance, visceral fat cells release inflammatory compounds that can lead to insulin resistance and some cancers. Excess visceral fat is linked to greater risk of high blood pressure, type 2 diabetes, heart disease, dementia, and cancers of the breast, colon, and endometrium.

How Did I Get It?

Everyone has visceral fat -- no matter what you weigh or what size you are. As you gain weight, you gain subcutaneous and visceral fat.

Where your body stores fat depends on your genes, lifestyle factors (such as stress and whether you get enough sleep), age, and sex.

Men under 40 tend to have a higher proportion of visceral fat to subcutaneous fat than women. Women store more visceral fat after menopause.

“Everyone is going to have fat in both places, but it’s a concern for your health if it’s gone over a certain threshold,” Hairston tells WebMD.

In an obese person, the body can run out of safe places to store fat and begin storing it in and around the organs, such as the heart and the liver.

“Fatty liver disease was, until recently, very rare in nonalcoholics. But with obesity increasing, you have people whose fat depots are so full that the fat is deposited into the organs,” Shively says. “Now there is much interest in fat being deposited around the heart, as well.”
How Much Is Too Much?

CT scan or MRI is the most precise way to see where fat is stored. But there are simple – and free -- calculations that can show how you might be storing your fat.

Most experts agree that, no matter what your weight, a waist circumference over 35 inches for a woman and over 40 for a man indicates that you may have unsafe levels of visceral fat.

Source: Sonya Collins

Increase Your Daily Intake of Fruits and Vegetables with a Home Juicer Machine

2012-01-05T09:13:00.000-08:00

A home juicer machine provides users with a simple way to quickly and deliciously get all the fruits and vegetables they need each day. These machines are capable of juicing almost anything imaginable, from the expected candidates like apples and oranges, to surprising options like carrots and turnips. Not matter what you choose to juice, you will be retaining all the nutrients that make them good for you, without adding any calories or additives.

There are a few different models of juicers currently on the market, each with its own set of pros and cons. If you are looking for versatility and speed, it is always a good idea to stick with mechanized juicers. This way, the juicer will do all the work. The only thing you will have to do is feed your chosen foods into it. Each machine is capable of juicing a different set of fruits or vegetables. Some of the least expensive options are those that are only capable of producing juice from one thing, such as carrots. However, a more upmarket model of a kitchen home juicer machine may be capable of juicing just about anything you keep in the pantry.

To save even more time, and get even more nutrients our of your fruit of choice, find a juicer that does not require any preparation before the fruit may be fed into it. Some of the juicers require no peeling or coring in order to create the perfect glass of juice. Instead, the machine will handle all this work for you. Though this function can add to the total cost of the machine, it is well worth the additional investment for the time that will be saved.

Adding a home juicer machine to your kitchen appliance collection is a great way to ensure that you are getting the vitamins you need without the hassle.

Source: healthfitnessexperts.com

Processed Foods Vs Whole Foods

2011-12-29T08:43:00.001-08:00

Source: PsycheTruth

Sitting on the Time Bomb - Part 2

2011-12-08T10:40:00.000-08:00

Many Canadians are poorly informed about diet-related diseases. This information is vital to one's health and well being. It is important to be informed about the hidden dangers in your North American consumption habits. Many holistic nutritionists agree that there are many errors contained within the Canadian Food Guide. And in a few cases, the stated information on the said guide is in fact opposite to the reality! The choice is ours. We can choose to make changes for our greater good, or ignore the impacts of our food choices on our bodies. Choose wisely!

Source: Amazing Discoveries

Your Health Your Choice - Part 1

2011-11-29T16:49:00.000-08:00

The majority of the population today is serious lacking the pertinent information needed to make healthy lifestyle changes. When it comes to diet and dieting, many of us are misled by "experts" and we are often duped into thinking that we are eating "healthy". What is healthy eating? The following series will tackle this very issue. You may be pleasantly surprised, doubtful or perhaps even shocked by what is revealed. Make sure to take notes!

Enjoy!

The Skinny On Cheese...

2011-11-16T17:25:00.000-08:00

Do you have a fetish for cheese? Beware, eating more than 50 grams of cheese daily may increase your risk of bladder cancer, a new study has claimed.

A team of Dutch and Belgian researchers found that the risk increased by more than 50 per cent in those who ate more than 53 grams of cheese a day -- roughly the same weight as a small chocolate bar.

But eating less than that did not appear to increase the dangers, said the researchers, who also found that a daily portion of olive oil, on the other hand, can more than halve the risk of getting the disease, the Daily Mail reported.

For the study, the researchers looked at how dietary fats influence a person's chances of getting bladder cancer, which kills thousands of people every year worldwide.

According to scientists, smokers are four times more likely to develop the disease than non-smokers. Other risk factors include exposure to harmful chemicals in the workplace and repeated bouts of bladder infections. But studies have produced conflicting evidence on whether different types of fats prevent cancer or increase the chances of it occurring.

In the latest research, the team set out to discover if saturated fats, such as those found in meat and dairy products, made cancer more likely while healthier fats, such as olive oil, offered some protection. They studied the eating habits of 200 bladder cancer victims and compared them with 386 volunteers who had not developed tumours.

The results showed eating cheese had little effect unless the amount exceeded 53 grams a day. After that the risk went up by more than half.

Source: indianexpress.com

Important Achilles Stretches

2011-10-31T17:25:00.000-07:00

What is an Achilles tendon Injury?

Firstly, let's take a look at where the Achilles tendon is located and what it does.

As you can see from the diagram to the right, the Achilles tendon is located at the rear (posterior) of the bottom half of the lower leg. In the diagram it is represented by the thick band of connective fibre that runs from bottom of the Gastrocnemius muscle to the heel bone.

The Achilles tendon is used to plantar flex the foot, or point the foot downward. This allows a person the run, jump and stand on one's toes.

The Achilles tendon is the strongest tendon of the body, and able to withstand a 1000 pound force without tearing. Despite this, the Achilles ruptures more frequently than any other tendon because of the tremendous pressures placed on it during competitive sports.

There are two main types of injuries that affect the Achilles tendon; Achillis Tendonitis and Achilles Tendon Rupture.

Achilles Tendonitis is simply an inflammation of the tendon, and in most cases is caused by excessive training over an extended period of time.

Achilles Tendon Rupture, on the other hand, is a tear (or complete snapping) of the tendon, and usually occurs as the result of a sudden or unexpected force. In the case of a complete rupture, the only treatment available is to place the lower leg in a plaster cast for 6 to 8 weeks, or surgery. As both of these treatments are beyond the scope of this newsletter, we'll be focusing the rest of this article on Achilles Tendonitis.

Causes and Risk Factors

There are a number of causes and risk factors associated with Achilles Tendonitis. One of the most common causes is simply a lack of conditioning. If the tendon, and muscles that connect to the tendon, have not been trained or conditioned, this can lead to a weakness that may result in an Achilles injury.

Overtraining is also associated with Achilles Tendonitis. Doing too much, too soon places excessive strain on the Achilles tendon and doesn't allow the tendon enough time to recovery properly. Over time small tears and general degeneration result in a weakening of the tendon, which leads to inflammation and pain.

Other causes of Achilles injury include a lack of warming up and stretching. Wearing inadequate footwear, running or training on uneven ground, and simply standing on, or in something you're not meant to. Biomechanical problems such as high arched feet or flat feet can also lead to Achilles injuries.

So what are some of the things you can do to help prevent Achilles Tendonitis?

1. Warm Up properly
A good warm up is essential in getting the body ready for any activity. A well structured warm up will prepare your heart, lungs, muscles, joints and your mind for strenuous activity.

2. Plyometric Training
Plyometric drills include jumping, skipping, bounding, and hopping type activities. These explosive types of exercises help to condition and prepare the muscles, tendons and ligaments in the lower leg and ankle joint.

3. Balancing Exercises
Any activity that challenges your ability to balance, and keep your balance, will help what's called proprioception: - your body's ability to know where it's limbs are at any given time.

4. Stretch and Strengthen
I'll cover these in a lot more detail a little later on when I discuss rehabilitation and conditioning exercises.

5. Footwear
Be aware of the importance of good footwear. A good pair of shoes will help to keep your ankles stable, provide adequate cushioning, and support your foot and lower leg during the running or walking motion.

Source: The Stretching Institute

Spicy Sweet Potato Pancakes

2011-10-25T19:49:00.000-07:00

Spicy Sweet Potato Pancakes

This pancake is wonderful as an appetizer or as a side dish with dinner. Adjust the heat to your liking.
Preparation Time: 15 Minutes
Cooking Time: 6 Minutes for 5 pancakes
Servings: about 12 pancakes
Ingredients:

* 1/2 cup (125 mL) plain yogurt
* 1/4 cup (50 mL) chopped fresh coriander
* 2 tbsp (25 mL) finely chppped green onion
* 1/4 tsp (1 mL) salt

* Sweet Potato Pancakes 1 Ontario Sweet Potato (about 12 oz/375 g)
* 1 small Ontario Onion
* 1 jalapeño pepper, seeded and finely minced
* 2 tbsp (25 mL) all-purpose flour
* 1 tsp (5 mL) salt
* 1/4 tsp (1mL) ground cumin
* 1/4 tsp (1 mL) cayenne pepper
* 1 egg, lightly beaten
* Vegetable oli (Coconut Oil is healthier)

Preparation:

In small bowl, stir together yogurt, coriander, green onion and salt; set aside.

Sweet Potato Pancakes:

Peel potato; grate into medium bowl. Peel onion and grate into same bowl; toss. Turn into strainer and squeeze to press out any liquid; return to bowl. Stir in jalapeño. In small bowl, stir together flour, salt, cumin and cayenne pepper; toss with sweet potato mixture. Stir in egg until thoroughly mixed.

Heat just enough oil to coat bottom of large nonstick skillet over medium-high heat until hot. Using about 3 tbsp (45 mL) potato mixture for each pancake, press gently into 2 inches (5 cm) round. Place in pan. Repeat, adding about 4 more to pan, but do not crowd skillet. Cook for 3 minutes or until bottoms have set and are crisp and brown. Carefully flip and cook until crisp and brown and hot inside, 2 to 3 more minutes. Serve with coriander yogurt sauce spooned over top.

Source: www.foodland.gov.on.ca

Important Lower Back Stretches

2011-10-17T19:07:00.000-07:00

Lower back stretches are important for the flexibility and range of motion of the lower back and hip muscles. Good lower back flexibility allows for the unrestricted and pain free movement of the lower back and hips.

Sports that benefit from the lower back stretches below include: Archery; Basketball and Netball; batting sports like Cricket, Baseball and Softball; Boxing; contact sports like Football, Rugby and Gridiron; Cycling; Golf; Hiking, Backpacking, Mountaineering and Orienteering; Ice Hockey and Field Hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts; racquet sports like Tennis, Badminton and Squash; Rowing, Canoeing and Kayaking; Running, Track and Cross Country; running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing; Surfing; Swimming; throwing sports like Cricket, Baseball and Field events; Walking and Race Walking; Wrestling.

Lower Back Muscles being Stretched
During the following lower back stretch videos there are a number of muscles within the lower back and hips that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following lower back stretches.

■Semispinalis Cervicis and Thoracis
■Spinalis Cervicis and Thoracis
■Longissimus Cervicis and Thoracis
■Splenius Cervicis
■Iliocostalis Cervicis and Thoracis
■Iliocostalis Lumborum
■Multifidus

Source: stretchinginstitute.com

All About SUGAR!!!

2011-10-13T17:06:00.000-07:00

Human bodies are designed to run on carbohydrates, which is the source of our energy. We fulfill this need by consuming complex carbohydrates from whole foods like whole grains, vegetables, beans or lentils; or simpler carbohydrates such as from fruits.

However, with technology, man has extracted sweetness but leaving behind the nutrients. Refined sugar is lethal for human consumption because it has been depleted of its life forces, vitamins and minerals, rendering it “empty”.

Concentrated sugar—in the forms of white sugar, brown sugar, glucose, honey and syrup—releases sugar fast, causing a rapid increase in our blood sugar levels when consumed.

If this sugar is not required by the body, it is deposited in "storage" as fats. These concentrated sugars are almost totally devoid of useful nutrients.

When the blood sugar level rises, the pancreas releases insulin into the blood stream. Insulin is a hormone that helps regulate the level of blood sugar.

When we consume food that releases sugar fast (high glycemic index), our body over-reacts to the increase in blood glucose by producing more insulin than necessary.

As a result, blood glucose falls too much within a short time, causing you to feel hungry again. When you respond to that hunger by eating another high glycemic meal, it sets off another cycle of swing in the insulin level.

Over time, these exaggerated increases and falls in the insulin level will lead to a reduction in the body's ability to respond to insulin, the development of a condition called insulin resistance.

When this happens, the glucose level in the blood system remains constantly high. The pancreas respond by producing more and more insulin to try to maintain the sugar blood level, until it can no longer keep up anymore.

This condition is directly damaging to the cells and can cause very severe long-term damage to the body.

Some of the common health problems known that are related to this condition are insomnia, obesity, type-II diabetes, polycystic ovary disease, cardiovascular disease, high blood pressure, and hormone related cancers.

Do not be deceived and use artificial sweetener. They mostly contain aspartame that are even deadlier than your table sugar. A plant-based sugar called stevia is a much healthier alternative.

Source: juicing-for-health.com

The Importance of Achilles Stretches

2011-10-11T18:38:00.000-07:00

So what are some of the things you can do to help prevent Achilles Tendonitis?

1. Warm Up properly

A good warm up is essential in getting the body ready for any activity. A well structured warm up will prepare your heart, lungs, muscles, joints and your mind for strenuous activity.

2. Plyometric Training

Plyometric drills include jumping, skipping, bounding, and hopping type activities. These explosive types of exercises help to condition and prepare the muscles, tendons and ligaments in the lower leg and ankle joint.

3. Balancing Exercises

Any activity that challenges your ability to balance, and keep your balance, will help what's called proprioception: - your body's ability to know where it's limbs are at any given time.

4. Stretch and Strengthen

I'll cover these in a lot more detail a little later on when I discuss rehabilitation and conditioning exercises.

5. Footwear

Be aware of the importance of good footwear. A good pair of shoes will help to keep your ankles stable, provide adequate cushioning, and support your foot and lower leg during the running or walking motion.

Source: The Stretching Institute

Hip, Groin & Buttock Stretches

2011-10-06T17:21:00.000-07:00

Source: The Stretching Institute

Lose Weight Quickly – Manage Your Stress

2011-09-29T18:40:00.000-07:00

When one decides to lose weight we want to lose weight quickly. It is hard enough to commit to changing your life so you definitely want to see results to keep your motivation up. Typically we choose to do some form of exercise in combination with a nutritious diet. These are the obvious steps we need to take. What may not be so obvious is managing your stress. Stress will affect your hormone production, your ability to relax, and even sleep. These effects of stress will make it harder for your body to lose weight. So if you want to lose weight you not only have to have a healthy body but you also need to have a healthy mind. Remember your looks are only a reflection of your health. If you focus on feeling better the great body will follow.

When we are stressed we release cortisol among other hormones. Cortisol causes the body to store fat, in particular around the waistline. It also can negatively affect your immune system. As many people who have dealt with stress know, the ability to relax and sleep well can be challenging if our mind is racing on stressful situations that come from a myriad of areas in our lives. Work, family, and friends can all be sources of stress at times.

The inability to sleep well will reduce your ability to produce growth hormone (GH) which not only aids in the recovery of your workouts but helps keep the body from storing fat. So stress has a double whammy of high cortisol and low GH sabotaging your plans to lean down.

Many of us dismiss the stress in our lives. People drink or take recreational drugs to deal with stress. Others distract themselves in other ways. Many of us do not tackle stress head on. Working out helps to negate the affects of stress. Certain exercises though are particularly helpful.

When we are stressed it reflects itself as tension that we hold in our bodies. Most notably people get tight shoulders but it is not limited to one particular area of the body. By releasing the tension in our bodies we are directly tackling the symptoms of stress. So stretching, yoga, and massage are great ways to tackle stress.

We also need to learn to clear our minds of the thoughts that cause stress. Meditation is a great way to clear the mind. Remember though that just like any new skill; it takes time to become good at meditation. In other words it takes practice to be able to block out all the random thoughts that stress you out on a regular basis. But if you keep trying you will notice your ability to remain calm when you are not meditating will also improve.

So when you decide to start living a healthy lifestyle and you want to lose weight quickly make sure you address all the facets of health. Eat a nutritious diet, work out regularly, and make de-stressing part of your fitness plan.

Source: www.impactfitnessinc.com

Healthy Vegan Spaghetti Recipe

2011-09-27T19:01:00.000-07:00

Source: HealthyVeganRecipes.net

Championship Core Training #1 - The Basics

2011-09-26T18:54:00.000-07:00

Source: fasterswimmer.com

Spicy Curried Tofu & Kale Stir Fry

2011-09-22T19:48:00.000-07:00

Takes 5 minutes to make, costs less than $6.00 and packed full of protein, vitamins and minerals, omega-3, and taste! Perfect meal to whip up during your detox, or any time really.

Ingredients

100g's Non-GM Organic Firm Tofu
1/2 Bunch of Kale
Handful of Walnuts
1 Tsp of Coconut Oil

Spices to taste
Curry
Cayenne
Sea Salt
Cracked Black Pepper

Directions

1. Dice tofu into cubes and pat dry with towel
2. Heat oil in skillet to medium heat
3. Add cubes and spices
4. Cook for 3 minutes stirring occasionally
5. Toss in walnuts (crushed)
6. Cut kale into bite sized pieces removing stems, wash and pat dry
7. Toss over top of tofu and cook lightly until tofu turns a bright dark green colour - Do Not Over Cook

Serve immediately and enjoy!

Source: theholisticpantry.blogspot.com

Health Benefits of Vegetarian Diets

2011-09-20T19:45:00.000-07:00

Recently, there has been a renewed interest in vegetarian diets. Today there are countless books, cookbooks, and magazine articles promoting vegetarian diets and providing guidance for those who wish to follow a meatless diet.

A Short Historical Perspective on Vegetarian Diets

In the past, many viewed vegetarianism as strange and faddish but appropriately planned vegetarian diets are now recognized by many, including the American Dietetic Association, as being nutritionally adequate, and providing healthful benefits in the prevention and treatment of chronic diseases.

Choosing a nonvegetarian lifestyle has a significant health and medical cost. The total direct medical costs in the United States attributable to meat consumption were estimated to be $30-60 billion a year, based upon the higher prevalence of hypertension, heart disease, cancer, diabetes, gallstones, obesity and food-borne illness among omnivores compared with vegetarians.

A large body of scientific literature suggests that the consumption of a diet of whole grains, legumes, vegetables, nuts, and fruits, with the avoidance of meat and high-fat animal products, along with a regular exercise program is consistently associated with lower blood cholesterol levels, lower blood pressure, less obesity and consequently less heart disease, stroke, diabetes, cancer, and mortality. In African-Americans, the frequent consumption of nuts, fruits and green salads was associated with 35-44 percent lower risk of overall mortality.

Distinguishing Feature

A vegetarian diet is distinguished from an omnivorous diet by its content of dry beans and lentils. These take the place of meat and fish as the major source of protein. And there are so many different kinds of beans you can choose from - kidney, lima, pinto, cranberry, navy, Great Northern, garbanzo, soy beans, and black-eyed peas. These can be served with rice, added to soups, stews, and salads or a variety of casseroles, and made into different ethnic dishes.

Tofu, or soy bean curd, can be used in dips and spreads, or served with pasta or stir-fried vegetables. Soy protein contains isoflavones, such as genistein and daidzein, that act as phytoestrogens and inhibit tumor growth, lower blood cholesterol levels, decrease the risk of blood clots, and diminish bone loss. These benefits clearly translate into a lower risk of heart disease, stroke, cancer and osteoporosis.

Cancer Protection

A major report published by the World Cancer Research Fund in 1997 recommended we lower our risk of cancer by choosing predominantly plant-based diets rich in a variety of vegetables and fruits, legumes and minimally processed starchy staple foods, and to limit the intake of grilled, cured and smoked meats and fish. These methods of preparing meat produce polycyclic aromatic hydrocarbons and heterocyclic amines which are carcinogenic.

Over 200 studies have revealed that a regular consumption of fruits and vegetables provides significant protection against cancer at many sites. People who consume higher amounts of fruits and vegetables have about one-half the risk of cancer, especially the epithelial cancers. The risk of most cancers was 20-50% lower in those with a high versus a low consumption of whole grains.

About three dozen plant foods have been identified as possessing cancer-protective properties. These include cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), umbelliferous vegetables and herbs (carrots, celery, cilantro, caraway, dill, parsley), other fruits and vegetables (citrus, tomatoes, cucumber, grapes, cantaloupe, berries), beans (soybeans), whole grains (brown rice, oats, whole wheat), flaxseed, many nuts, and various seasoning herbs (garlic, scallions, onions, chives, ginger, turmeric, rosemary, thyme, oregano, sage, and basil.

These foods and herbs contain of host of cancer-protective phytochemicals such as carotenoids, flavonoids, isothiocyanates, isoflavones, ellagic acid, glucarates, curcurmins, liminoids, lignans, phenolic acids, phthalides, saponins, phytosterols, sulfide compounds, terpenoids, and tocotrienols. These beneficial compounds alter metabolic pathways and hormonal actions that are associated with the development of cancer, stimulate the immune system, and have antioxidant activity.

Heart Disease

Regular fruit and vegetable consumption reduces the risk of ischemic heart disease. A recent survey of 47,000 Italians found that persons in the highest tertile of vegetable consumption had a 21and 11% reduced risk of myocardial infarction and angina, respectively, compared with those in the lowest tertile of vegetable consumption.

A British study found that daily consumption of fresh fruit was associated with a 24 percent reduction in mortality from heart disease and a 32 percent reduction in death from cerebrovascular disease, compared with less frequent fruit consumption. Daily consumption of raw salad was associated with a 26 percent reduction in mortality from heart disease.

In another study, lifelong vegetarians had a 24 percent lower incidence and lifelong vegans (those who eat no eggs or dairy products) had a 57 percent lower incidence of coronary heart disease compared to meat eaters. Healthy volunteers who consumed a vegetarian diet (25% of calories as fat) that was rich in green, leafy vegetables and other low-calorie vegetables (tomatoes, cucumbers, carrots, bell peppers, celery, green beans, etc.), fruits, nuts, sweet corn and peas experienced after two weeks decreases of 25, 33, 20 and 21 percent in total cholesterol, LDL cholesterol, triglycerides, and total/HDL cholesterol ratio, respectively.

Various factors exist in fruits and vegetables that provide possible protection against cardiovascular disease. These factors include folic acid, dietary fiber, potassium, magnesium, carotenoids, phytosterols, flavonoids, and other polyphenolic antioxidants. Typically, vegetarian diets are also somewhat lower in saturated fat and cholesterol. Vegetarians typically have lower blood cholesterol levels. Plant diets rich in soluble fiber (such as found in dry beans, oats, carrots, squash, apples, and citrus) are useful for lowering serum cholesterol levels.

The many flavonoids in fruits, vegetables, nuts and whole grains, have extensive biological properties that reduce the risk of heart disease. Flavonoids are among the most potent antioxidants. They protect LDL cholesterol from oxidation; inhibit the formation of blood clots; and have hypolipidemic effects and anti-inflammatory action. European studies found that those who had the highest consumption of flavonoids had 60 percent less mortality from heart disease and 70 percent lower risk of stroke than the low flavonoid consumers.

The yellow-orange and red carotenoid pigments in fruits and vegetables are powerful antioxidants that can quench free radicals and protect against cholesterol oxidation. Persons with high levels of serum carotenoids have a reduced risk of heart disease. The recent EURAMIC study found that a high intake of lycopene (the red pigment in tomatoes, pink grapefruit, and watermelon) was associated in men with a 48 percent lower risk of a myocardial infarction compared with a low intake of lycopene. Cholesterol synthesis is suppressed and LDL receptor activity is augmented by the carotenoids beta-carotene and lycopene, similar to that seen with the drug fluvastatin.

Berries, Beans and Grains

Anthocyanin pigments, the reddish pigments found in fruits, such as strawberries, cherries, cranberries, raspberries, blueberries, grapes, and black currants, are very effective in scavenging free radicals, inhibiting LDL cholesterol oxidation and inhibiting platelet aggregation. Various terpenoids in fruits and vegetables, and tocotrienols in nuts and seeds facilitate lower blood cholesterol levels, by inhibiting HMG-CoA reductase. Garlic, onions and other members of the Allium family, contain a variety of ajoenes, vinyldithiins, and other sulfide compounds that have antithrombotic action and may lower blood cholesterol and triglyceride levels.

A number of studies have shown that legumes lower blood cholesterol levels, improve blood sugar control, and lower triglyceride levels. Since beans are good sources of soluble fiber, vegetable protein, saponins, phytosterols and polyunsaturated fat, consuming a diet rich in legumes will lower risk of heart disease.

In the Nurses' Health Study, the highest consumption of whole grains was associated with about a 35-40% reduction in risk of heart disease, stroke, and type 2 diabetes. In the Adventist Health Study a regular consumption of whole wheat bread was associated with a 40 to 50% reduced risk of fatal and non-fatal heart disease.
Nut Studies

Epidemiological studies have consistently reported that frequent nut consumption is associated with a 30-60% reduction in the risk of coronary heart disease. A number of clinical trials have demonstrated the effectiveness of diets containing almonds, pecans, peanuts, hazelnuts, pistachios, macadamia nuts, or walnuts to significantly lower LDL cholesterol levels by 7 to 16 percent, without much change in HDL cholesterol and triglyceride levels.

While nuts are high in fat, they are naturally low in saturated fat and most are quite rich in monounsaturated fat. Nuts also contain a number of vitamins, minerals and other substances important for cardiovascular health, such as potassium, magnesium, vitamin E, folic acid, copper, and dietary fiber. In addition, most nuts contain phytosterols, tocotrienols, and protective polyphenolics such as ellagic acid and flavonoids.

Stroke and Diabetes

Data from two prospective studie supports a protective relationship between fruit and vegetable consumption and risk of ischemic stroke. Cruciferous and green leafy vegetables and citrus fruits were the most protective. Data from the NHANES study revealed that consuming fruit and vegetables three or more times a day compared with less than once a day was associated with a 27% lower incidence of stroke, a 42% lower stroke mortality, a 27% lower cardiovascular disease mortality, and a 15% lower all-cause mortality. In the Adventist Health Study, non-vegetarians had a risk of fatal stroke that was 20-30% higher than the vegetarians. Data from population studies and human trials provide evidence that vegetarian dietary patterns lower blood pressure. Lower systolic blood pressures in elderly vegetarians has been reported to be best accounted for by their lower body weight. Vegetarians living in northern Mexico, were found to have lower body weights, higher potassium and lower sodium intakes, and lower mean blood pressures than non-vegetarians.

Higher consumption of nuts and whole grains has been associated with lower rates of diabetes. In a large prospective study, fruit and vegetable intake was found to be inversely associated with the incidence of diabetes, particularly among women. Men and women who reported seldom or never eating fruit or green leafy vegetables had higher mean HbA1C levels than those who had more frequent consumption. An increased consumption of fruit and vegetables appears to contribute to the prevention of diabetes.

Summary

The consumption of a generous supply of whole grains, legumes, nuts, fruits and vegetables provides protection against chronic diseases such as cancer, cardiovascular disease and diabetes. A plant-based diet is rich in its content of health-promoting factors such as the many phytochemicals.

Source: Winston Craig, MPH, PhD, RD.

Beer - Low Carb or Low Alcohol?

2011-09-18T19:03:00.000-07:00

Are you aiming to cut carbs? You consume one third as much

You drink in only 3 grams of carbohydrate from a 375ml bottle or can compared to 10 grams from regular beer. So you're drinking in about one-third the carbs of regular beer. You save 7 grams carbs per bottle or can which is around the carbs in half a slice of bread. Not much of a saving really. But over an evening of say six beers, this would translate to 40 grams less carbs.

Are you aiming to drink less alcohol? You won't save anything!

Low carb beers have the same alcohol content as full-strength regular beers. They're NOT low-alcohol which is probably why they appeal as they have a better flavour.

If you like numbers, check the table below. You'll see low carb beer has around 4.6% alcohol v/v, which is the same as regular beer and more than mid-strength (at 3.4% v/v) or light beers (2.7% v/v).

Carbs vs alcohol?

Removing EITHER carbohydrate or alcohol from beer means you end up consuming less kilojoules (20 to 33 per cent less depending on the brand), which gives you a good reason to order either if you're after weight loss.

What's interesting though, is both low carb beer and light beer are similar in kilojoules - around 450 kJ per bottle or 120 kJ per 100ml.

From a health viewpoint, irrespective of whether you are trying to lose weight or not, it's better to drink less alcohol than take in less carbohydrates. Therefore, my preference would be a lower-alcohol beer. You cut back on alcohol (which is good news for your liver, blood pressure and cancer risk) AND save on kilojoules.

One final point:

Compared to soft drink, beer is NOT high in carbohydrate in the first place. Regular beer has 3% carbs while soft drink has 10 or 11%. So a 375ml bottle or can contains about 10g of carbs compared with 40g for the soft drink.

Source: foodwatch.com.au

Organic vs. Regular Milk--Is It Worth Your Money?

2011-08-31T04:09:00.000-07:00

What Is Organic Milk?

When you shop in your dairy section you might see regular milk on sale for dirt cheap, and then organic, hormone free milk advertised at twice the price. Why is this type of milk more expensive, and is it worth your extra money? Are there any health benefits (or detriments) to buying either type? What does "certified organic" mean?

This article aims to bring to you the information and facts I have found--on both sides of the argument--and let you decide for yourself. Before I delve into the pros and cons of organic vs. regular, lets define what "organic milk" really is.

Defining Organic

The first thing has to do from the ground up. No harmful pesticides or fertilizers (organic only) are allowed in the feed the cows eat.

The second is no bovine growth hormones (BGH) are allowed to increase milk production. There's no genetic mutation or irradiation permitted.

Third is no antibiotics are allowed, and if a cow does need to be treated it will not be returned to the herd for a year to make sure the antibiotics are out of its system.

And fourth has to do with grazing time. Organic cows must have "access to pasture." Much like "free range chicken," this has a lot of interpretations from being out in the pasture all day to only limited grazing time.

So those are the definitions--let's delve into the discussions.

Why Does It Cost So Much?

If you've ever browsed the dairy section you've probably noticed the substantial difference in price between regular milk and organic milk. Its often almost double the price of regular milk.

The reason for this is it costs more to raise organic cows. Everything from bedding to feed to grazing areas has to be organic. Also, using less cost and time effective ways to raise and milk the cows, purchasing organic feed and allowing more pasture area per cow means more land must be owned and maintained, and less milk produced per unit of land--thus increasing the cost.

Organic Farm Practices Go Beyond Your Glass Of Milk

Organic dairy farms begin with taking care of our earth. Using organic herbicides that are not toxic to the planet benefit more than just the cows, it benefits everyone.Workers aren't exposed to substances that cause all sorts of health problems, and our water tables stay cleaner.

As part of the organic agreement, no sewage fertilizer or synthetic fertilizer--which are allowed on normal farms--are allowed on organic farms.

Cows are also not given food made from animal byproducts, which can transmit mad cow disease. Finally, no genetically altered food is fed to the cows. Mark Kastel, co-director at The Cornucopia Institute, a farm policy research group and organic industry watchdog based in Cornucopia, Wis., says, "In terms of the environment, organic management practices that are required by law protect the soil and ground and surface waters from pollution."

Hormones Used In Cows

BGH (bovine growth hormone) or rbST (recombinant bovine somatotropin) are hormones that increases milk production in cows. These cause an insulin like growth factor (IGF-1) in the milk, survive pasteurization and are thereby passed on to humans and absorbed directly into the bloodstream. There is much debate on whether these hormones promote the mutation of human breast cells to cancerous forms. There are also claims that IGF-1 also stimulates the growth of already present cancerous breast and colon cells.

While the USDA and FDA have approved this hormone and claim there are no harmful effects, it has been banned in Europe, Canada, and Japan.

Hormones also affect the cows themselves. The cows get more sick once injected with the hormone, and are prone to mastitus--a painful infection in the udder. So the cows are then given high doses of antibiotics which also get passed along in your milk. Mastitus can cause pus to emit in milk which increases the harmful bacteria count. Perhaps this is eradicated with pasteurization, but drinking pus and/or antibiotics doesn't sound all that appealing to me.

Antibiotics

When a non-organic cow gets sick or has an udder infection (which happens more often to cows injected with hormones), she is treated with a dose of antibiotics. While Stephanie Hill, a dairy specialist and assistant professor of animal science at North Carolina Agricultural & Technical State University in Greensboro, says that it's illegal to give antibiotics to a lactating cow, adding that farmers are responsible for any antibiotics that show up in tanker-truck samples, which would force the dumping of the entire truck's contents, there is ample evidence of antibiotics found in milk.

One study stated that prior to the approval of BGH,38% of milk sampled nationally was already contaminated by illegal residues of antibiotics and animal drugs,and this study shows that 21% of milk samples were positive for traces of antibiotics beyond the recommended holding period.

Consuming antibiotics through your milk can make you more immune to antibiotics and more susceptible to antibiotic resistant bacteria and diseases. MRSA--methicillin-resistant Staphylococcus aureus--is an extremely dangerous bacterial infection that's highly resistant to some antibiotics and is becoming more widespread in the United States. Studies are being done on MRSA transmission from cows with mastitus to people. Google a picture of what a MRSA infection looks like...it's not pretty.

What Does "Access To Pasture" Really Mean?

This is a gray area in the organic world. Does that mean the cows wander free across the countryside as they like or are the doors let open for 10 minutes to allow them to graze if they like?

The Cornucopia Institute is a nonprofit that promotes economic justice for family-scale farming, and provides a scoring card for dairies if you want to see how they measure up in regards to treatment of the cows.

Large scale dairies like Horizon are more like conventional dairies--lots of cows lined up munching away on organic pellets while being milked. A responsible farmer who rotates his cows on different crops not only is rewarded with milk with more nutrients, but with healthy pastures as well. Studies show that cows that graze on pasture have milk have higher levels of beneficial nutrients. Click here for more information.

There is still a lot of discussion on this and every dairy farm is different on the amount of land per cow they have and how much grazing time the cows get. The best solution if you want to go organic is to try to do your own research on the brand you buy.

Expiration Dates...

One major advantage of organic milk is that it stays fresh significantly longer than regular pasteurized milk. That is because they use a different process than pasteurization to preserve the milk. While regular milk is pasteurized or flash pasteurized, meaning it is exposed to high heat (140-160 degrees) for a short amount of time then rapidly cooled to destroy bacteria, protozoa, molds, and yeast. According to Wikipedia, however, pasteurization is not intended to kill micro-organizms.

Organic milk is usually given a ultra high temperature (UHT) treatment, meaning it is heated to 275 degrees for a couple of seconds. This kills all the bacteria in the milk, allowing it to have a longer shelf life than normal pasteurized milk which doesn't eradicate all bacteria. UHT also has a shorter processing time, which reduces the spoiling of nutrients found in the milk.

UHT milk also doesn't need to be refrigerated (a weird concept to us Americans, I know), so UK dairy farmers want to make 90% of milk UHT treated to cut down on greenhouse gasses (this is still being discussed).

Whether or not you like your milk icy cold or room temperature, UHT treatment done on organic milk does make it last much longer than pasteurized milk. But to be fair to both sides, you can find non-organic UHT treated milk.

Are There Any Health Differences?

The FDA and USDA claim there are no significant differences between organic and regular milk in quality, safety and nutrition. You can read more about their report in this article from the National Dairy Council.

However, in all my research what I noticed most were conflicting reports. Reports that antibiotics were illegal to use on lactating cows, yet there were still illegal amounts in a high percentage of milk. Studies suggesting hormones have no effect on humans or cows and studies suggesting it can cause emotional and health damage to cows and may be contributing factors in some major human illnesses. From my own personal experience, however, when I switched to organic dairy the intensity of my hormone-related migraines decreased SIGNIFICANTLY.

A new study has just been published by Newcastle University in the Journal of Science of Food and Agriculture stating that organic milk is healthier for you. The study showed that cows that were allowed to graze naturally--you know, like they did in the good old days--produced milk which contained significantly higher beneficial fatty acids, antioxidants and vitamins than regular dairy cows that feed in a line at a trough. It also showed that during summer months, one of the beneficial fats in particular - conjugated linoleic acid, or CLA9 - is found to be 60% higher in organic milk than regular milk. You can read more on this study at this article.

A Word On Taste

Some commenters have mentioned a different taste in organic and regular milk.

Most traditional dairies use Holstein cows that are fed a mixture of grain, including corn. Corn is not a natural part of a cow's diet, increases the acidity in the stomachs and in turn makes the cow sicker. The "fix" is to pump them with antibiotics. If you've grown up on conventional milk, you may just be more accustomed to this taste.

Organic dairies, especially smaller, local ones, may use different breeds of dairy cows. They may have different levels of fat in the milk, different smells, or even a slightly different color of the milk. If they are fed only by grazing on fresh pasture, the flavor will probably be very different than a cow that eats dried pellets in a stall.

Even location can play a role. A Jersey cow eating fresh grass in Virginia may produce different tasting milk than a Jersey cow eating grass in Washington.

The Choice Is Udderly Yours

When I set out to write this article I was drinking regular milk. During the course of my reasearch, and in the years since, I've definitely become convinved as to the benefits of organic milk. Even our butter, yogurt, cheese and ice cream are all organic now.

And a word on certified organic: talk to your local dairy farmers at a farmers' market, or do some reasearch on the internet. Just because a dairy isn't certified organic doesn't mean it doesn't apply environmentally healthy practices. Some dairies are too small to afford all the qualifications that come along with being certified. We used to get our milk from a farm an hour north of us, where we could drive up anytime and see the cows out in the pasture, happily chomping away on fresh grass. That family's dedication to being organic was thorough, though they couldn't afford all the extras that come with certification.

So, if you don't really care about trace antibiotics, trust the FDA and want to save some cash, you can buy regular. But if you care about the impact dairies make on the environment, your local farmers and ultimately your body, you may want to consider buying organic.

Source: solorya.hubpages.com

Summer Recipe: Spicy Carrot Soup

2011-08-25T21:09:00.000-07:00

If your gut gets very angry with you when you eat or drink anything with milk products (meaning, you get bloated and gassy due to lactose intolerance or food allergy/sensitivity), then you probably shy away from soup recipes that have the word "cream" in them. But guess what? You can make cream-based soups with almond, hemp or brown rice milk, which is precisely what this recipe does.

The main ingredient in this recipe is, as the title suggests, carrots. If you visit any farmers' market this summer, which I encourage you to do, you can find heirloom carrots -- they're perfect for this dish. They come in a variety of colours -- yellow to purple -- and have different tastes from tart to super sweet.

Carrots are a food with a ton of nutritional benefits. Not only do they help improve our vision, they also help our heart. A recent study out of the Netherlands revealed yellow and orange foods reduce the risk of cardiovascular disease. Additionally, because of their high antioxidant content, they reduce the risk of many different cancers. A wonderful source of vitamins A, C and K, carrots are also beautifying -- they're good for hair and skin.

Ingredients:

8 to 10 medium-sized organic carrots, grated
2 cups diced organic celery
2 medium-sized organic potatoes, diced
6 cups organic chicken broth or homemade chicken stock (swap with vegetable stock if you are a vegetarian)
1 garlic clove, minced
1 cup almond milk
Juice of ½ lemon
Spices to taste (Suggestions: Sea salt, fresh pepper, cinnamon, nutmeg, curry. Or, better yet, use whatever is growing in your herb garden.)

Crock-Pot (Slow Cooker) Method:

Place grated carrots, diced celery, potatoes, garlic and chicken broth in crock-pot.
Cover and cook on high setting for about four hours. Turn off heat and let contents cool.
When cooled, puree mixture in a blender or food processor. When all vegetables have been pureed, return to crock-pot. Add the almond milk, the lemon juice and, in desired amounts, the spices to your preference and taste. Cover with lid and cook on low setting for about one hour or until milk and spices have blended in. Serve warm or cold.

Even if you don't have a slow cooker, this dish can be made on the stove using a large pot. Cook vegetables in chicken broth/stock until soft and follow recipe as above. After pureeing and remaining ingredients have been added, heat thoroughly on stove top for about 30 minutes on a low setting just until milk and spices have blended in.

Place in soup bowls and garnish with a sprig of fresh parsley and grated lemon zest.

Makes eight to 10 servings.

Source: Joy McCarthy, Registered Holistic Nutritionist

Recipe: Black Bean Salad with Corn

2011-08-23T18:05:00.000-07:00

This black bean salad with corn is great on its own, over some fresh greens, or wrapped in a sprouted grain tortilla. It uses Mexican flavors for a spicy kick, and fresh vegetables for a light and refreshing salad.

Prep time: 20 min.

Makes enough for 4 salads.

Black Bean Salad with Corn Ingredients

* 1 1/2 cups black beans (cooked measure)
* 1 cup corn
* 1 lime (or 2), zested and juiced
* 1/2 Tbsp olive or flax oil (optional)
* 1 tsp oregano, fresh or dried
* 1/2 tsp cumin
* 1/2 tsp coriander
* pinch of cayenne
* pinch salt
* 1 tomato, diced
* 1 bell pepper, any color, chopped
* 2 green onions, chopped, or a handful of chives
* 2 Tbsp fresh cilantro, minced (optional)

Black Bean Salad with Corn Directions

1. Put the beans and corn in a bowl, along with the lime zest and juice, spices, and a pinch of salt. Leave this to marinate for at least 10 minutes, or up to 2 hours. The longer you leave it, the more the flavors will infuse into the beans.
2. Stir in the rest of the ingredients and serve. I hope you enjoy this black bean salad with corn, the latest of my healthy vegan recipes.

Source: healthyveganrecipes.net

Proper Push Up Form: How To Do A Push Up

2011-08-22T13:25:00.000-07:00

Proper Push Up Form #1: Straight Head/Neck Position

I see this as a common mistake for people who are simply not strong enough to complete a push up (usually weak chest muscles), or simply have poor posture from working on a computer all the time. The head is forced forward and down in an effort to make the push up easier. I would recommend doing knee push ups (you have to start from somewhere, right?) until you can easily keep your head in line with your torso as you do the push up in a slow and controlled motion.

Proper Push Up Form #2: Keep Shoulders Back & Stable

As some people do push ups they start shrugging their shoulders towards their ears, which forces more pressure on the triceps. Typically this is a result of weak chest muscles, or similar to the neck position, poor posture. Keeping your shoulders down, back, and stable will force your chest to work much harder, which will make the exercise more effective.

Proper Push Up Form #3: Hands Below Plane of Shoulders

If you have not developed your chest muscles, the chances are you will start your pushup with your hands above the plane of your shoulders. What I mean is that when you get ready to do a pushup, your hands are placed above your shoulders, almost in the same horizontal plane as your head. Keep your hand position slightly wider than shoulder width apart, next to the middle of your chest, which will properly work your chest, shoulders, and triceps pretty equally so they all benefit.

Proper Push Up Form #4: Pressure on Outside of Hands

While push ups are a great exercise, they can easily cause overuse injuries, especially in the wrists. Put the pressure of the weight on the outside of your hands, not the bottom of your hand/wrist, which is what I did for years. The outside of your hand is very stable and strong, which explains why MMA fighters strike with the outside of their palm. You can pretend like you are gripping the floor to help keep the pressure off your wrists. I wish I knew this one 15 years ago!

Proper Push Up Form #5: Hips and Torso Straight

In an effort to make the push up easier, oftentimes I see people either slouching their hip downward, or pushing their hips upward. By not keeping the hips and torso straight, the abs are almost taken out of the equation. Keep your hips in line with your torso to properly engage your abs and properly recruit the muscles as they were intended (chest, shoulders, triceps, and abs).

Proper Push Up Form #6: Full Range of Motion

I’ve heard a million times how you should never let your body dip below a 90 degree angle in your elbows. I think this came about because of shoulder concerns. In my opinion, I think you should use a full range of motion (just as with every other exercise) as long as it doesn’t hurt your shoulders. In fact, if I couldn’t get the full range of motion and get that stretch in my pecs and shoulders at the bottom of the rep, I probably would never do push ups. Try to get your chest to slightly graze the ground, or come within an inch of the ground.

Proper Push Up Form #7: Controlled Tempo

I think this applies to most exercises along with the full range of motion. Control the descent and push up forcefully. It’s cool if the positive phase is very quick in the beginning, but in general, a 1 second up, 2 second down count is ideal. Controlling the tempo dramatically reduces risk of injury and substantially increases muscle stimulation.

Source: www.builtlean.com

Hip Flexor 101 - Stretching Video

2011-08-19T19:52:00.000-07:00

If you’re back to ice sports, cycling, are sitting or driving more, or have been hauling heavy packs, you may be at risk for hip flexor tightness and pain. The biggest and deepest of the hip flexors is the iliopsoas, which begins as one muscle and splits off into two, the psoas major and the iliacus. About 50% of the population also has a psoas minor muscle.

Iliopsoas trigger points can cause pain in the most unusual places, including the mid and low back, upper buttocks, hips, groin, abdomen, and pelvic floor.

Hip flexor pain can be so debilitating, you may back off from your favourite activities, have a hard time sleeping, and may not be able to stand straight without pain. Tight iliopsoas muscles can also increase scoliosis, misalign the hips, and put compression on the intervertebral disks. There are so many ways to go about releasing these deep muscles that it’s a shame for anyone to suffer because they’re tight.

Source: Youtube, calmmindpainfreebody.com

Fighting The Urge To Eat Sugary Foods?

2011-08-18T19:44:00.000-07:00

WHAT IS CHROMIUM?

Chromum is a micromineral (or trace element) that helps control levels of blood glucose, insulin and cholesterol in the body. It was discovered in 1797 by the French scientist Louis-Nicolas Vauquelin. In this article I will be discussing chromium in greater detail.

WHEN WAS CHROMIUM DISCOVERED?

Chromium was first recognised as part of the mineral Siberian red lead which was discovered by the German mineralogist Johann Gottlob Lehmann in 1766. Scientists were unsure of what new elements Siberian red lead contained because it had a form and colour they had never seen before. Studying this mineral was very difficult because miners struggled to extract it so only small amounts were available for scientists to examine.

In 1797 a French scientist named Louis-Nicolas Vauquelin began studying Siberian red lead. He discovered a new element which he described as “a new metal, possessing properties entirely unlike those of any other metal”. In 1798 he managed to isolate a small sample of this metal by heating charcoal with a chromium trioxide (a compound of chromium found in Siberian red lead). It was later named chromium following suggestions by two French chemists Antoine Francois de Fourcroy and René-Just Haüy.

HOW DOES YOUR BODY USE CHROMIUM?

The human body contains about 2 milligrams (mg) of chromium which is stored in very small amounts in the bones, liver, soft tissues and spleen. As I mentioned at the beginning of this article, chromium helps the body regulate levels of blood glucose, insulin and cholesterol. This makes it a very useful nutrient for people suffering from diabetes The list below outlines the main functions of chromium in more detail:
- Assisting in the metabolism of carbohydrates, dietary fats and proteins.
- Assisting in the metabolism of nucleic acids (which are the building blocks of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA)).
- Boosting the immune system by enhancing the ability of white blood cells to fight infection.
- Controlling blood glucose levels by increasing the effectiveness of insulin (a hormone that allows your body’s cells to take glucose from the blood).
- Controlling the release of insulin (which allows for better blood glucose control).
- Keeping the arteries soft and supple.
- Maintaining normal blood cholesterol levels (by breaking down cholesterol).

HOW MUCH CHROMIUM DO YOU NEED?

Our need for chromium increases as we get older. Adequate intake (AI) levels for this nutrient were established by the National Academy of Sciences in 2001 and are listed below:

Children:
- Children aged 0-6 months:- 0.0002mg.
- Children aged 7-12 months:- 0.0055mg.
- Children aged 1-3 years:- 0.011mg.
- Children aged 4-8 years:- 0.015mg.

Men:
- Men aged 9-13 years:- 0.025mg.
- Men aged 14-50 years:- 0.035mg.
- Men aged 51 years and over:- 0.03mg.

Women:
- Women aged 9-13 years:- 0.021mg.
- Women aged 14-18 years:- 0.024mg.
- Women aged 19-50 years:- 0.025mg.
- Women aged 51 years and over:- 0.02mg.

Pregnant Women:
- Pregnant women aged 14-18 years:- 0.029mg.
- Pregnant women aged 19-50 years:- 0.03mg.

Lactating Women:
- Lactating women aged 14-18 years:- 0.044mg.
- Lactating women aged 19-50 years:- 0.045mg.

Source: www.freefitnesstips.co.uk

How to Use Proper Squat Technique | 7 Tips

2011-08-17T13:54:00.000-07:00

Squats are the KING of all exercises because they are a “functional” exercise that affect your ability to live a full, healthy life. Anything from getting out of a chair, to squatting down to pick something off the floor requires squat strength. Especially as we get older, proper squat technique is absolutely critical to maintain health and longevity.

The squat requires core stabilization, leg, and hip strength. If you are using a barbell on your back, or holding dumbbells, then the squat involves every muscle group in your body. This video gives you 7 tips to squat with perfect form every time:

Watch this Squat Demo

While there are several different squat variations that I will be introducing in future posts, here are the 7 tips in more detail to ensure you squat with perfect form every time:

1) Proper Squat Technique: Hip Hinge

When most people try to squat, the knees protrude far over the toes, the butt goes straight down, and the heels come off the floor. This happens because proper squat technique requires some hip flexibility, proper balance, and a “hip hinge”.

Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.

2) Proper Squat Technique: Straight Head Position

One major mistake people make when they squat is rounding their necks, or looking down at the ground. The spinal alignment is automatically thrown off, which makes the squat a very dangerous exercise, especially if you are using a lot of weight.

Sometimes I pick a spot on the wall that’s in line with my eyes as I am standing straight, then as I squat down, I keep my eyes on that spot. My head is automatically in the correct position.

3) Proper Squat Technique: Chest Out/Shoulders Back

A key theme with the squat is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve. If you instead round your shoulders and sink your chest in, your spinal alignment will be thrown off.

4) Proper Squat Technique: Slightly Arched Lower Back

As you can see in the picture to the right, the bottom of the spine (known as the lumbar spine) has a slight arch. You should keep your lower back flat, to slightly arched as you squat.

Hyperextending your lower back by arching too much, or rounding your back can put significant pressure on the intervertebral discs, which are soft gel like cushions that protect each vertebrae. If the disc ruptures because of too much pressure, a portion of the spinal disc pushes outside its normal boundary, which is called a herniated disc and may require surgery to repair. I can’t emphasize enough to make sure your lower back is flat to slightly arched throughout the entire squat movement.

5) Proper Squat Technique: Athletic Stance, Toes Pointed Out

Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

One common mistake when people use too much weight is that one, or both knees will cave in towards their center. Make sure to keep your knees out and choose weight that is appropriate for your level.

6) Proper Squat Technique: Exhale Up/Inhale Down

Breathing is very important for squatting in particular because it is a challenging exercise. Improper breathing can make you light headed, or nauseous, and in extreme cases, some people even black out.

As you are lowering yourself, remember to take a deep breath in, then as you are pushing up, breathe out forcefully. Always keep this breathing pattern. Towards the last few reps, you may consider taking a few extra breaths at the top of the squat position as you are standing for some extra energy.

7) Proper Squat Technique: Depth of the Squat

The depth of the squat primarily depends on your hip flexibility. If your hips are very flexible, then you may be able to squat “below parallel” (hamstrings are below parallel with the floor) and if you have poor hip flexibiity, then you will be “above parallel”.

In general, try to shoot for your hamstrings about parallel with the floor, which deeply engages your thighs, hips, and glutes. Some powerlifters will squat “ass to grass”, which I think for most people is too dangerous. If you can go lower than parallel that’s fine, just make sure you don’t experience any pain in your knees, or lower back, and always keep your lower back flat, to slightly arched.

A couple other tips to keep in mind is as you are practicing proper squat technique is to look at the profile of the squat as you are standing sideways towards the mirror. You may also consider videotaping your form as well.

Source: Marc Perry, Builtlean.com

Tailbone Pain.... Ouch!

2011-08-15T19:10:00.000-07:00

What causes coccydynia?

Most often, the cause of coccydynia is unknown ("idiopathic"). Other causes include trauma (for example, from falls and childbirth); abnormal, excessive mobility of the tailbone; and – very rarely – infection, tumor, or fracture.
What are the symptoms of coccydynia?

The classic symptom is pain when pressure is applied to the tailbone, such as when sitting on a hard chair. Symptoms usually improve with relief of pressure when standing or walking.

Other symptoms include:

* Immediate and severe pain when moving from sitting to standing
* Pain during bowel movements
* Pain during sex
* Deep ache in the region of the tailbone

How is coccydynia diagnosed?

A thorough medical history and physical exam are essential. It is important to note any particular injury, whether recent or in the remote past. A history of prolonged labor or childbirth injury should be noted. A thorough inspection/palpation of this area is needed to detect any abnormal masses or abscesses (infections).

A lateral X-ray of the coccyx is taken to help detect any significant coccygeal pathology, such as a fracture.

Your health care provider might order more sophisticated tests such as CT scan, magnetic resonance imaging (MRI), or a bone scan of this area if this is clinically indicated.

How is coccydynia treated?

Treatment most often is conservative and consists of non-steroidal anti-inflammatory drugs (NSAIDs) -- such as ibuprofen and naproxen -- to reduce inflammation, and the use of a therapeutic sitting cushion to take the pressure off of the tailbone when sitting. It might take many weeks or months of conservative treatment before significant pain relief is felt.

Cleveland Clinic’s Spine Institute might refer you to a biomedical engineer for measurement and construction of a customized seating cushion. This specially designed seating cushion provides an "open area" in the seating surface that shifts the weight off of the tailbone to promote healing.

Your health care provider might consider physical therapy to treat coccydynia. This might include exercise to stretch the ligaments -- the tissue that connects bone to bone in a joint -- and strengthen the supporting muscles. Modalities such as heat, massage, and ultrasound might also be used.

Coccygeal manipulation is used to move the coccyx back into its proper position and alleviate pain.

Coccygectomy or surgery to remove the coccyx is only considered in rare instances, and only in very severe cases, when extensive conservative management does not control the pain of coccydynia. The main risks associated with surgery are infection and wound healing problems. There is a significant risk that the surgery will not result in pain relief.

Depression and anxiety, which might be present -- especially if the pain has been there for a long period of time -- should be aggressively treated.

A multidisciplinary chronic pain rehabilitation program might be offered in some instances.

Source: The Cleveland Clinic Foundation

How To Get Get Enough Protein In Your Veg Diet

2011-08-14T16:32:00.000-07:00

Protein & Essential Amino Acids

Protein is essential for health, along with carbohydrates and fats. We use protein to make building blocks, called amino acids, for every part of our bodies: blood, skin, cartilage, muscles and bones, hormones and enzymes.

Our bodies can synthesize 16 of the 23 amino acids that we need. That leaves 8 essential amino acids (9 for children), which must come from the foods we eat.

The Essential Amino Acids Have Important Functions In The Body:

* Isoleucine (Ile) - for muscle production, maintenance and recovery after workout. Involved in hemoglobin formation, blood sugar levels, blood clot formation and energy.
* Leucine (Leu) - growth hormone production, tissue production and repair, prevents muscle wasting, used in treating conditions such as Parkinson’s disease.
* Lysine (Lys) - calcium absorption, bone development, nitrogen maintenance, tissue repair, hormone production, antibody production.
* Methionine (Met) - fat emulsification, digestion, antioxidant (cancer prevention), arterial plaque prevention (heart health), and heavy metal removal.
* Phenylalanine (Phe) - tyrosine synthesis and the neurochemicals dopamine and norepinephrine. Supports learning and memory, brain processes and mood elevation.
* Threonine (Thr) monitors bodily proteins for maintaining or recycling processes.
* Tryptophan (Trp) - niacin production, serotonin production, pain management, sleep and mood regulation.
* Valine (Val) helps muscle production, recovery, energy, endurance; balances nitrogen levels; used in treatment of alcohol related brain damage.
* Histidine (His) - the 'growth amino' essential for young children. Lack of histidine is associated with impaired speech and growth. Abundant in spirulina, seaweed, sesame, soy, rice and legumes.

USDA Protein Requirements:

The USDA recommends 56 grams of protein a day for a man age 40 weighing 160 lb, and 46 grams of protein for women - based on a 40 yr old woman who weighs 140 lb. That’s about 0.36 grams of protein for every pound of body weight. But in fact, protein needs vary depending on age, size, growth, health, physical activity, body type, pregnancy and lactation.

Complete and Incomplete Protein:

To be absolutely clear: Vegetarians and vegans really don't need to worry about getting "complete protein". And it is NOT NECESSARY to combine specific protein foods at one sitting to make complete protein.

ALL plant based foods have varying amounts of protein (plus carbohydrates, fats and other good things), and the body will combine proteins from all sources, to get all the "complete protein" that it needs.

A "complete protein" is one which has all the essential amino acids in the correct proportion.

"Incomplete proteins" also have all the essential amino acids, but are too low in one or more of them (limiting amino acid) to form a complete protein.

Foods from animal sources are complete proteins. Some foods from the plant kingdom, such as soy and quinoa, are complete proteins. But most plant foods have one or more limiting amino acids which limit the availability of all the other amino acids in the food. These foods are called 'incomplete proteins'.

For example, the limiting amino acid in grains is usually lysine (Lys); in legumes it can be methionine (Met) and tryptophan (Trp). So, the low level of Lys in grains is complemented by a higher level in legumes, and vice versa, to make a complete protein.

Just like everybody else, vegetarians and vegans need complete protein to get all the essential amino acids, so their bodies don’t fall into a negative protein balance – otherwise known as starvation. Fortunately, it’s very easy to get plenty of protein in a vegetarian or vegan diet.

Complementary Protein Theory Debunked:

Scientists used to think that vegetarians, and especially vegans, would develop protein deficiency if they didn’t get eight or nine essential amino acids all together in proper amounts at every meal.

Frances Moore Lappé, author of ‘Diet For A Small Planet’, is well known for the theory of combining complementary proteins at each meal. In the 20th Anniversary Edition of her book, she has altered her views in light of new knowledge about amino acid storage.

Whenever we eat, our body deposits amino acids into a storage bank, and then withdraws them whenever we need them. So, it’s no longer considered necessary to eat complementary proteins together at one sitting, to make complete protein. Your body does that automatically, from all the foods that you eat over the course of a day or so.

We still need a healthy variety of good protein building foods, so the body can make enough complete proteins to be happy, even though you don't need to worry about how and when you combine them.

What Vegetarians Should Eat To Get Enough Protein:

Each plant food has its own unique amino acid profile, from green leafy veggies to tubers, from barley to quinoa, from lentils to tofu, from macadamias to brazil nuts. By eating a variety of plant foods with 'incomplete proteins' throughout the day, we can easily get enough 'complete protein.' For lacto and ovo-lacto vegetarians, any food can be complemented by the high quality proteins in dairy products or eggs, but it isn't at all necessary to include animal foods to get enough protein in your diet.

In plant foods, there are three broad categories: legumes, grains, nuts & seeds. Your body puts together amino acids from these foods to give you complete protein throughout the day. For instance, the amino acids in legumes (beans & lentils) are balanced by those in grains, nuts and seeds, and vice versa. Vegetables and fruits also contribute significant amounts of protein. A one cup serving of avocado, for example, has 3 grams of protein, and a medium potato with skin has 4 grams.

Vegans and vegetarians can't help getting all the essential amino acids, through eating different combinations of grains, legumes, nuts & seeds, vegetables & fruit several times throughout the day.

Eating for complete protein isn't a scientific system of food combining, where you have to keep track and analyze everything you eat. It's a natural traditional way of eating, which most human beings have thrived on, for thousands of years. Food is a sensual pleasure, and complete protein is a side benefit.

Source: Dr. Linda Posch MS SLP ND

What Is Gluten?

2011-08-08T19:27:00.000-07:00

Gluten is a special type of protein that is commonly found in rye, wheat, and barley. Therefore, it is found in most types of cereals and in many types of bread. Not all foods from the grain family, however, contain gluten. Examples of grains that do not have gluten include wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans, and sunflower seeds.

Gluten can be removed from wheat flour, producing wheat starch. All of the gluten in wheat flour, however, cannot be removed. Still, according the the Food and Drug Administration (FDA), if a certain amount of the gluten is removed, the food product can be labeled "gluten-free." (This is somewhat similar to food products that can be labeled as 0 Calories even though a serving contains 4 or less Calories.) Gluten helps make bread elastic, providing it with that chewy texture it has when eaten. For this reason, flour that has had most of its gluten removed, produces a sticky dough that feels much like chewing gum.

Gluten provides many additional important qualities to bread. For example, gluten keeps the gases that are released during fermentation in the dough, so the bread is able to rise before it is baked. In addition, gluten firms up when it is cooked and, with the help of starch, helps ensure the bread maintains its proper shape.

Gluten also has an absorbent quality, which is why bread is capable of soaking up broth. Because of this feature, gluten is often used by those on a vegetarian diet as an imitation meat. On the downside, gluten is believed to be partly responsible for causing bread to become stale.

Some people suffer from a condition called celiac disease, which impedes the digestion of gluten. Individuals with celiac's must eat foods that do not contain gluten in order to prevent illness. If improperly addressed, gluten intolerance can be fatal. In addition, care must be taken when eating grains that do not contain gluten, particularly oats and teff, as they are commonly grown near foods with gluten or processed in the same bins. Catholic sufferers of celiac disease must also exercise precaution, as wheat, which contains gluten, is a required ingredient in the wafers used for certain religious ceremonies.

Source: www.wisegeek.com

Want To Lose Weight? Then Stay Away From....

2011-08-02T18:55:00.000-07:00

The foods you must STOP EATING RIGHT NOW when trying to lose weight are...

* You need to stop drinking regular & diet sodas. Quick fact: If you replaced a 20oz bottle of soda with water daily... You would easily lose up to 35 pounds in one year so if you're addicted to soda - go here to see how to stop drinking soda and...

* Replace coffee with a natural fat burner like Green Tea because coffee increases stress & stress leads to fat gain and... Coffee increases your cravings making you eat more causing you to gain fat but...

* You can drink the natural Green Tea fat burner, lose more weight, and still get your caffeine fix for the day and...

* Cut down on or try to stop drinking alcohol. Quick fact: Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily and...

* AVOID the grocery store snack aisle - Stop eating potato chips, popcorn, cookies, candy, ice cream, cakes, etc. The ingredients in these foods make you want to eat more and the companies who make these snack foods know you'll stay addicted to them (even after you gained lots of weight eating their snacks) but...

The companies don't care if you gain weight because of their snack products as long as they make their money off YOU and if you're addicted to snacks - Read 30+ ways to curb your cravings for snacks, salt & sugar

* You need to make a strong effort to cut down on your salt & sugar intake because too much salt & sugar causes you to gain water weight making you look fatter than you already are and...

* Avoid processed foods as much as possible because the processing of these foods removes all the stuff that helps you lose weight and replaces it with stuff like sugar, corn syrup and hydrogenated oils to make you fatter so...

* Read food labels and avoid anything that has sugar as it's main source of carbs or has corn syrup & hydrogenated oils as ingredients and...

* Don't be fooled by the term "Multigrain" since it's just a fancy word for processed carbs and choose "Whole Grain" products only and...

Here's a bigger list of Foods NOT to eat when trying to lose weight...

1. Fried foods
2. Hamburgers & French fries
3. Table sugar
4. Plain Jam
5. salted nuts
6. smoked nuts
7. refried beans
8. Baked Beans
9. Chocolate Fudge
10. Candy
11. Toffee
12. Gums
13. Boiled sweets
14. Mint Sweets
15. Liquorice
16. Honey - Honey has minimal nutritional value & has the same calorie content as sugar.
17. Soft drinks
18. Tinned fruits
19. Chutney
20. Pickle
21. bacon
22. sausage
23. cured meats
24. ham
25. fatty cuts of steak like T-bone & rib-eye
26. Puddings
27. Corn syrup
28. Fruit juice - It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit.
29. Cake
30. Bread made with white flour
31. Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
32. All baked goods made with white flour
33. Coffee
34. Biscuits
35. Fast foods
36. Pasta made with white flour
37. Canned fruits w/added sugar
38. Most packaged cereals
39. Alcohol can slow your metabolism down by 73%
40. Potato chips
41. Popcorn
42. Cookies
43. Ice cream
44. Cakes
45. Pies
46. All deserts
47. Artificial sweeteners
48. Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.

Source: www.nowloss.com

Tempeh EH?

2011-08-01T19:20:00.000-07:00

What are the health benefits of tempeh? (Recipe Below)

The health benefits of tempeh are numerous. As opposed to many other soyfoods tempeh is made from whole soybeans, and possesses all the health benefits of soybeans. Also the tempeh fermentation changes the properties of the soybeans.

High fiber

One serving of tempeh contains more fiber than most peoples consume in one day. Fiber is essential for a healthy digestive tract as well as preventing many chronic diseases.

Tempeh is easy to digest

Tempeh is a great choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu. The process of fermentation makes the soybeans softer, since enzymes produced by the mould predigests a large portion of the basic nutrients.

The Rhizopus moulds produce an enzyme phytase which breaks down phytates, thereby increasing the absorption of minerals such as zinc, iron and calcium. The fermentation process greatly reduces the oligosaccharides that make beans hard to digest for some people. Studies have shown tempeh to be essentially non-flatulent and producing no more gas than non-legume food.

Ideal for people on low sodium diets

Unlike other fermented soy products, like miso which is very salty, tempeh is extremely low in sodium.

Contains natural antibiotics

Rhizopus moulds produce natural, heat-stable antibiotic agents against some disease-causing organisms. Indonesians who eat tempeh as a regular part of their diet recognize it as a medicine for dysentery and rarely fall victim to the intestinal diseases to which they are constantly exposed.
Good for diabetic patients

The protein in tempeh is excellent for diabetic patients, who tend to have problems with animal sources of protein. The protein and fiber in tempeh can also prevent high blood sugar levels and help in keeping blood sugar levels under control.

Source: www.tempeh.info

Greek Tempeh Pitas

Ingredients:

Servings: 4

* 1 (8 ounce) package tempeh
* olive oil
* soy sauce
* 3 -4 crushed garlic cloves
* 1 tablespoon dried oregano
* 1 lemon, juice of
* greek pocketless pita
* tzatziki
* 2 tomatoes, diced
* 1/2 cucumber, diced
* 2 crushed garlic cloves
* 1/2 onion, diced
* balsamic vinegar
* olive oil

Directions:

Prep Time: 15 mins

Total Time: 25 mins

1. 1 Slice tempeh medium thin.
2. 2 Marinate in olive oil, soy sauce, crushed garlic, dried oregano and lemon juice. After 1 hour (or longer) saute in frying pan until crispy.
3. 3 Meanwhile mix diced tomatoes, cucumber, onion, garlic, balsamic vinegar and a drizzle of oil in a small bowl.
4. 4 Heat pita on each side in frying pan.
5. 5 To assemble, place pita on a plate, lay tempeh over pita, spoon on tomato and cucumber mixture and top with tzatziki.

Read more: http://www.food.com/recipe/greek-tempeh-pitas-56655#ixzz1TpoZoXuc

Health benefits of caraway seeds

2011-07-28T19:01:00.000-07:00

■ In addition to its use as medicinal values, caraway indeed has many health benefiting nutrients, minerals, vitamins and anti-oxidants.

■ Caraway seeds are rich source of dietary fiber. 100 g seeds provide 38 g of fiber. They increase bulk of the food and helps prevent constipation by speeding up movement of food through the gut. In fact, gastro-intestinal transit time of food is greatly decreased.

■ Fiber also binds to toxins in the food and helps protect the colon mucus membrane from cancers. In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption in colon, thus help lower serum LDL cholesterol levels.

■ Caraway has many health benefiting essential oils. Principle volatile compounds are carvone, limonene, carveol, pinen, cumuninic aldehyde, furfurol,and thujone. These active principles in the caraway seeds are known to have antioxidant, digestive, carminative and anti-flatulent properties.

■ Caraway has many many health benefiting flavonoid anti-oxidnats such as lutein, carotene, crypto-xanthin and zeaxanthin. These compounds are indeed function as powerful anti-oxidants by removing harmful free radicals from the body thus protect from cancers, infection, aging and degenerative neurological diseases.

■ Caraway spice is an excellent source of minerals like iron, copper, calcium, potassium, manganese, selenium, zinc and magnesium. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme superoxide dismutase.

■ The seeds indeed are storehouse for many vital vitamins. Vitamin A, vitamin E, vitamin C as well as many B-complex vitamins like thiamin, pyridoxine, riboflavin and niacin particularly are concentrated in the caraway seeds.

Source: nutrition-and-you.com

Calorie Needs to lose weight

2011-07-27T18:10:00.000-07:00

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

Source: bmi-calculator.net

Preventing The Top Ten Injuries In Sport

2011-07-26T18:16:00.000-07:00

Most of the injuries here are classified as "overuse injuries". These tend to have chronic symptoms of pain which build up over periods of time. Here are some tips to give you a better chance of avoiding overuse injuries:

1 Instead of cutting down on your exercise, create a plan which includes rest days between each specific workout. Rest days don't have to be complete rest from exercise or sport. For example, a rest day from jogging can be spent swimming or cycling. Although I do recommend including at least 2 days of complete rest in each week.

This "cross-training" aspect will work all areas of your body in the long term, and allow each specific part (e.g. knees or shoulders etc.) enough time to recover. That will keep any repetitive stress on any one muscle or joint to a minimum.

2 Specific stretching in your cool down is crucial. Research about stretching is never ending, and rightly so when it comes to injury. You should never stretch cold muscles, this may actually cause injury. General stretching should be included at the end of your warm up. But the biggest factor in preventing injury is specific stretching after your workout, in your cool down. Specific stretching means focusing thoroughly on the muscles used in your workout.

3 Include specific strength training exercises in your workout plan. No matter what your main exercise or sport is, you need to keep the most used muscles strong. This specific strength will reduce the affects of repetitive stress on your bones, muscles and joints. Ease into new activities to allow your specific strength to build up.

4 If you have an injury, no matter how great or small, you need to recover properly. Don't view it as something that will go away in a couple weeks. That attitude will invite more injury. An injury needs time only to heal. But healing isn't recovery. You need to take more time to re-build specific strength and flexibility. Then you can start to ease back into your exercise or sport.

5 Have the correct footwear or equipment for your activity. Think about the size, comfort and fit.

Source: better-exercise-fitness-for-life.com

What Is Traumeel?

2011-07-21T16:40:00.000-07:00

Trigosamine is a holistic medication used for joint pain. It comes in a daily use tablet. Clinical studies by the Federal Drug Administration (FDA) have allowed the medication to be sold to the public. Trigosamine is not a drug, but a supplemental medication since it contains all natural ingredients. On the surface, Trigosamine has no side effects of its own. But looking at the ingredients brings different information to the potential user. You should be aware of the ingredients and the possible reactions to them before taking this medication.

Ingredients

The three active ingredients in Trigosamine are Glucosamine, Chondroitin and Hyaluronic acid. The drug is allowed to claim there are no overall side effects because the combination of these ingredients does not cause adverse reactions. While the combination of these ingredients does not cause any known side effects, two of the individual ingredients, Glucosamine and Chondroitin, do have side effects reported in their use.

Glucosamine

Glucosamine can have side effects including stomach upset, headaches, sensitivity to the sunlight, skin reactions and insomnia. Rare side effects include nausea, heartburn, abnormal pain, a loss of appetite and constipation.

Chondroitin

The side effects of Chondroitin, while reported, are rare. Some of the signs to look for include sensitivity to light, hair loss, difficulties breathing, hives or rashes, tightness in the throat or chest, chest pain, stomach pain, nausea, constipation and diarrhea. There is also a possible increased risk of bleeding. An unknown sense of euphoria indicates the need to cut back on the use of Chondroitin as well.

Considerations

According to the Mayo Clinic persons with prostate cancer or a risk of cancer should avoid using medication with Chondroitin. Trigosamine has proven to cause allergic reactions in people who have asthma or have allergies to shellfish. This is caused by the Glucosamine supplement which can cause a serious reaction to people with a hypersensitivity to shellfish such as shrimp, clams, or lobster. Consult a physician if you are unsure of the possible effects.

Source: ehow.com

Benefits of "Raw" Honey

2011-07-20T19:05:00.000-07:00

What is Raw Honey?

If you haven’t heard of raw honey, the term might seem a bit strange to you. When we refer to something as being raw, we’re usually thinking of a food that is normally cooked before it’s eaten, such as meat or eggs.

But when we eat foods such as raw apples or bananas, for example, we don’t usually think of them as being raw, because it’s common to eat them uncooked.

If you tell someone you just ate an apple, they will assume it was raw. Likewise, if you tell someone you just ate a hamburger patty, they will assume it was cooked (and would probably be considerably repulsed to learn otherwise!). The difference between raw and cooked hamburger is very obvious. And a raw apple differs greatly from a cooked apple.

With honey, though, the distinction between raw and cooked is less clear, and that’s why the term ‘raw honey’ is a bit misleading, and perhaps confusing to some. Just as milk can be heated (pasteurized) before being bottled without greatly altering its taste and consistency, so can honey. In fact, honey that has not been heated is sometimes called ‘unpastuerized honey.’

Raw honey is simply honey that has not been heated and filtered, but instead has been strained to remove debris before bottling.

Why is Honey Processed?

With the exception of comb honey, any honey you purchase will have been processed to some degree. But for the most part, honey that you might purchase in a supermarket – especially honey produced by a large supplier – will have been highly processed.

Why?

For two reasons: to improve the shelf life of the honey, and to improve its appearance.

Most large-scale honey producers heat and pressure-filter their honey.

The purpose of heating the honey is to melt any tiny crystals of granulation that may be present in the honey, and to destroy any yeast spores. Granulated crystals act as catalysts in causing the entire jar of honey to granulate (sometimes called ‘going to sugar’), and removing them ensures that the honey will remain in a liquid state. Destroying yeast spores prevents the possibility of fermentation.

The pressure filtering removes all sediment from the honey, including tiny bits of wax and pollen grains.

The result is a very attractive product with a very long shelf life.

But there is a price to be paid for converting raw honey into the pretty, sparkling, processed honey sold by most supermarkets. Some of the raw honey health benefits may be discarded in the process.

Many of the Raw Honey Health Benefits May be Lost

As with most processed foods, much is lost when honey is processed.

Though processed honey tastes much as it did in its raw, natural state, it’s still just not quite the same. The processing procedure unquestionably alters the natural flavor of the honey, even if only by little. Whether the taste of raw honey is better than processed honey is a matter of personal opinion, but most who are accustomed to eating honey in its natural state seem to prefer it that way.

Perhaps more important than alterations to the flavor, though, are some of the raw honey health benefits that may be lost when honey is heated and filtered.

Honey is a highly nutritious food, containing many minerals, enzymes, and antioxidants.

The process of heating honey destroys some of these valuable nutrients. And though there is some disagreement among experts about how much of these nutrients are destroyed, there’s no doubt that at least some damage is done to honey’s nutritional and healing properties during the process of heating it.

And the filtering process removes most of the pollen grains suspended in raw honey. This eliminates any value the honey may have had in helping to reduce allergy symptoms, and also removes the nutritional and healthful benefits of the bee pollen itself.

Raw Honey Health Benefits May Be Greater, But is it Safe?

To return to our earlier analogies, eating raw hamburger could be deadly dangerous, and drinking unpasteurized milk could also be risky.

So is raw honey safe to eat?

Perfectly – with one possible exception: Though rare, there have been cases of people having an allergic reaction when eating raw honey containing pollen spores to which they were sensitive. (You can read more about honey and allergies here.)

Remember, the purpose of processing honey is to increase shelf life and improve appearance, not to make it ‘safer.’

Virtually any type of raw honey will eventually begin to crystallize. When this happens, the honey can be re-liquefied simply by allowing it to sit in a pan of hot (not scalding) water until it’s liquid again. And when honey is harvested fully ripe, it’s rare for it to ferment until after it has completely granulated.

NOTE: It’s important that honey not be given to infants under 1 year of age due to concerns about infant botulism. This applies to ALL honey, whether raw or highly processed.

Nothing Wrong With ‘Supermarket Honey’

As long as it’s pure honey. There are some producers who sell a ‘honey product’ that contains honey mixed with another sweetener, such as corn syrup. So wherever you buy your honey, carefully read the label to be sure you’re getting what you expect.

But if you’re buying pure, unadulterated honey, it’s a perfectly fine product, and will offer most of the health benefits of honey, at least to a degree.

Just be aware that you might not be getting quite the full range of flavor and raw honey health benefits that you’d get from eating honey in its natural state, just as the bees made it.

Source: bees-and-beekeeping.com

Buying local produce and other artesian foods is a personal choice. There are many options such as; buying online, going to the local supermarket, the

2011-07-19T18:26:00.000-07:00

Buying local produce and other artesian foods is a personal choice. There are many options such as; buying online, going to the local supermarket, the natural foods store and buying from local farmers at farmers markets or co-ops. The benefits to buying from a local farm or co-op are endless but to name a few your purchase is sustaining that farm, your food is probably grown without pesticides and it’s probably not coming from genetically modified seeds. When in doubt, you can always grow your own produce and control which seeds you buy and how you manage weeds and bugs, the organic way.

When you think about fruits and vegetables the words “natural” and “healthy” come to mind and this is true, they are healthy for the body as compared to a “processed food” snack such as; potato chips, french fries or even pretzels. The body turns high glycemic, processed foods into sugar more quickly than foods seen in nature or low glycemic foods. Given the choice it is probably a better option to eat an apple over caramel corn when you need a snack but there are some other things to consider and with so many great options today, why not make the best choice?

The options in produce today are conventional, organic and local. It used to be that when you needed produce the supermarket was the place to go however that is quickly becoming the last place to buy and only in a pinch. It is true that if you have the choice between conventional or organic the organic option is always best. Conventional produce is grown typically with herbicides and pesticides.

GMO FOODS

The most recent discovery is that conventional produce is grown with genetically modified seeds or GMO seeds. A genetically modified organism (GMO) or genetically engineered organism (GEO) is an organism whose genetic material has been altered using genetic engineering techniques and the seeds are resistant to commercial herbicides. It used to be believed that pesticides could simply be washed off before eating but these days, pesticides are built into the seed itself so chances are, you are eating those too. The USDA just approved the planting of alfalfa seeds that are genetically engineered GE.

Organic crops and most local crops are grown without the use of herbicides, pesticides and are planted using non-GMO seeds and the practices the farmers use are sustainable. Sure, local health food stores and even some major supermarket chains carry organic produce but one thing to think about is your “carbon footprint”. If you buy organic lemons from Mexico or California yet you live in Florida, you have greatly contributed to pollution by supporting that truck to make it to Florida. Why support a farmer in California when there is a local farm that needs your support? A lot of gasoline is used to get crops from the west coast to the east coast.

Local is Better

A new and popular trend is to frequent local farmers markets or co-ops. Most of the farmers use sustainable practices and do not use pesticides on their crops like Heart of Christmas Farms. It is a good idea to talk with local farmers and ask some questions. They might not be certified organic but that is no easy task and you might be surprised at how organic their produce actually is without the “organic” label. Many cities have local co-ops where the local farmers sell their offerings to the community. Overall, choosing fruits and vegetables is a better choice than a sugary snack and the body needs the nutrients that they provide.

The things to think about is what toxins are you putting in your body from that produce? What will those pesticides and genetically modified seeds do to your health long term? Finally, if there is an option to eat organically and locally, why not take that option? In the process you are not contributing to pollution by buying from elsewhere and you are helping local farmers that desperately need your support. What you might be surprised to find out is that buying local can be much cheaper than buying organic in any supermarket and might even be cheaper than conventional produce options. Check out a local farmers market today and enjoy!

Grow Your Own Garden

One final thought…you can always start a garden and grow your own produce. You can have an edible landscape that everyone can enjoy literally. This is a great way to ensure that the growing practices are up to your own standards without the use of pesticides or GMO seeds. Not to mention, growing your own food is also a brilliant way to keep food costs down as organic veggies in the supermarket can be very pricy. The best part is sharing your harvest with family and friends and who knows maybe you can even become part of the local farming community eventually and sell your crops at a farmer’s market, you never know?

Source: sustainorlando.wordpress.com

Bottled Water: Not Worth The Price or Your Health

2011-07-18T18:39:00.000-07:00

Well we knew this was coming sooner or later – the safety of bottled water not only questioned, but proven risky.

Since the past decade, millions of people, especially in the Western world have and do consume bottled water on a regular basis. Most of us do not know how life existed before this convenience was available to us.

Many people have switched over to bottled water for themselves and their families for none other than the belief that it is safer and hence better for us than tap water. Naturally convenience has also driven this trend, but safety has been number one.

Most of us have heard the odd water contamination scare or heard too many negative stories about how our cities and towns clean our tap water. The source of tap water is usually of course some polluted lake and one cannot forget that tap water was technically once toilet water.

Hence bottled water seemed like the safe and smart thing to invest in. After today however, you may want to rethink that.

For the past few years now there have been speculating reports as to the true source and quality of the so called “natural spring water.” In a recent report from the Environmental Working Group, those speculations have turned to facts – facts that bottled water is not at all what most people perceive it to be.

Research Shows Bottled Water Not So Safe

On October 15th, the Environmental Working Group (EWG) released an industry-rattling report that reveals the dirty truth about bottled water. If you regularly drink bottled water, brace yourself as the news is not pretty.

EWG conducted comprehensive testing on 10 brands of US bottled water and found an alarming array of contaminants, including:

* cancer-causing byproducts of chlorination
* fertilizer residue like nitrate and ammonia
* industrial solvents
* caffeine
* pharmaceuticals like Tylenol
* heavy metals and minerals including arsenic and radioactive isotopes
* a broad range of other, tentatively identified industrial chemicals

Overall the bottled water tested contained 38 chemical pollutants altogether, with an average of 8 contaminants in each brand. More than one-third of the chemicals found, are not regulated in bottled water.

In some cases, it appears bottled water is no less polluted than tap water and, at 1,900 times the cost, consumers should expect better,” said Jane Houlihan, co-author of the study.

The list of the 10 brands tested is anonymous as part of market based research, except for 2 brands: Wal-Mart and Giant bottled water brands. These 2 were actually named in this study because the first tests and numerous follow-up tests confirmed that these 2 brands contained contaminants at levels that exceeded state standards or voluntary industry guidelines.

Personally, I would not be banking too much on one bottled water being significantly better than another. The only safer choice, when buying bottled water is naturally sparkling or plain mineral spring water. These waters come from real mountain springs, usually found only in some countries like Europe. I also would make a point of preferring one that comes in a glass versus a plastic bottle.
Why Are Most People Drinking Bottled Water?

As I mentioned to you in the introduction, the majority of people out there today who drink bottled water are under the false assumption that bottled water is safer, better and/or healthier for them than tap water.

The truth is that bottled water companies are not required to disclose or notify consumers of the quality of the water. This includes the occurrence of contaminants in the water and also in most states, to tell their customers where the water comes from, how and if it is purified, and if it is merely bottled tap water. Also bottled water manufacturing does not adhere to the same strict testing that municipal water does.

Where as municipal water must be tested on a regular basis (in most municipalities even several times per day), bottled water does not go through the same testing. In fact the bottled water may be tested on the day of production, but being put in a plastic bottle and taking into considerations distance and temperature changes during shipment and sale – the quality cannot be guaranteed when you buy it, to that of that day it got tested.

The U.S. EPA website clearly provides and describes the lack of quality assurance for bottled water: “Bottled water is not necessarily safer than your tap water.”

An excerpt from Bottled Water Blues, a not for profit bottled water resource guide, further drives this point across:

The truth is that bottled water is only required to be “as good as” tap… not better. And the federal guidelines that govern bottled water quality only apply if water is transported across state lines. Most bottled water is bottled and sold within the same state in order to avoid regulation. It’s an industry full of deception. Bottled water is currently the fastest-growing and most profitable segment of the entire beverage industry. “Companies that market bottled water as being safer than tap water are defrauding the American public.” – U.S. FDA

This market is so profitable in fact, that many companies that have nothing to do with water try to enter the market because it is a sure profit. Known companies like Pepsi Co. and the Coca-Cola Company have been reaping the rewards of their products consistently since their release; PepsiCo’s Aquafina and Coca-Cola’s Dasani. Both of these bottled waters have been under massive scrutiny as to their true source and testing.

Check out articles like “Coca-Cola admits that Dasani is nothing but tap water” or “Aquafina labels to spell out source – tap water from CNN Health News.”
Health Consequences of Polluted Bottled Water

The scientists in this study also did something else that may shock you.

They included tests for breast cancer cell growth, conducted at the University of Missouri. One of the bottled water brands tested, stimulated a 78% increase in the growth of breast cancer cells compared to a control sample. (1,200 initial breast cancer cells multiplied to 32,000 in 4 days, versus only 18,000 for the control sample)

This outcome indicated that chemical contaminants in the bottled water sample stimulated accelerated division of cancer cells.

Now although a company may argue that the amounts of chemicals in any bottled water are far below any significant levels to cause any harm, think about the sheer volume of bottled water that the average North American drinks, not to mention all the other chemicals they intake through their food and other drinks. The accumulating effects have to account for something.

What the study did not mention is that there is also a risk to one’s liver if taking in chemicals on a regular basis as our liver has to detoxify any and all drugs, toxins and foreign substances that enter our bodies. Hence one can conclude that bottled water can also put a heavier than necessary burden on one’s liver, which may lead to future health complications.

Secondly, bottled water comes in PET or PETE #1 plastic bottles. (See article on understanding plastic bottle numbers for more information.) This substance that holds the water has been under scrutiny itself for being carcinogenic. Although this has not been fully proven to this date, what has been proven is that this plastic has a high incidence of bacterial contamination. Hence never ever should these bottles be refilled, especially if left in warm temperatures. Also the water from these bottles should not be drank after standing half full for days without refrigeration.

Environmental Consequences of Bottled Water

Although this study and article are health related, I do not feel that our discussion would be complete without mentioning the disastrous environmental aspects of bottled water.

The environmental effects of bottled water are widely known today, as it is no secret what a horrible effect plastic has on the environment.

For starters, plastic is not biodegradable in any way shape or form, so when we throw a plastic bottle away into a landfill (heaven forbid litter on the ground), it will sit there indefinitely.

Secondly, studies show that only 1/5 of all plastic water bottles produced get recycled. Ouch! The rest lie around polluting the Earth or worse being incinerated. Both of these actions are heavily detrimental to the health of our environment.

We know that the benefits of drinking plenty of water daily are too many to name where our health is concerned, hence ruling out drinking water is not an option. However, one can carry their water in safe, reusable bottles.

Aside from glass bottles, which most people shy away from for reasons of convenience, in my opinion the number #1 choice on the market today are Klean Kanteen bottles. These are made of high quality stainless steel.

These come in various sizes, shapes and colors and hands down are the safest choice out there next to glass bottles for carrying water with you anywhere you go.
So What Water Can One Drink Safely?

The best answer to enjoy plenty of water in a safe manner is to find a local spring. You can do so by visiting FindASpring.com. The next best thing if one is not available in your area is to drink properly filtered tap water instead of bottled or unfiltered tap water. Which filtration is best will require some research on your part.

Secondly, carry the spring or filtered tap water in safe, environmentally-friendly and reusable containers like glass bottles or high quality stainless steel bottles, such as the Klean Kanteen bottles mentioned above.

For more information, check out EWG’s Guide to Safe Drinking Water – great for sharing with others or printing for your own home or office use.
Conclusion

Personally, I have not drank or purchased bottled water in over 2 years now. It was in fact very easy to kick the habit.

As with many other things in my life that I contemplated on, one day it just did not make environmental sense for me to drink bottled water. Then I began my research on plastics, after which I researched the quality of bottled water and the whole picture just came together. There was no way I was going to pay for something that is not even better to that which I can get for free.

Hence that is the point of this article – to save you money and to save your health.

My solution when I lived in the city was to simply get a carbon water filter, such as Brita (a filter costs about $6 and lasts on average 3 months). Had I stayed longer in that house, I would have invested in a more thorough filtrating system. Secondly getting a safe, reusable bottle as recommended above, to enjoy water as best as possible when on the go. Today, I am blessed to live close enough to a natural, local spring which I visit once a week filling up a 20 liter glass bottle to satisfy all of our household’s fresh drinking water needs.

As an extra, if you feel strongly about the dishonest and money-grabbing bottled water industry and would like to see changes in the quality, price and distribution of bottled water, consider signing the “Think Outside The Bottle Pledge” from Corporate Accountability International (formerly INFACT).

Source: evolvingwellness.com

Why Eat Organic?

2011-07-13T19:00:00.000-07:00

In the rush to produce more and more crops to satisfy growing demand producers have had to resort to using a lethal cocktail of pesticides to control disease and insect attack.

Good news for their bank balances perhaps but not good news for your health - this is why you need to be informed of the advantages of organic food.

Did you know that if you consumed an average apple you would be eating over 30 pesticides, even after you have washed it?

The quality of food has definitely gone down since the second world war. For instance, the levels of vitamin C in today’s fruit bear no resemblance to the levels found in wartime fruit.

Organic food is known to contain 50% more nutrients, minerals and vitamins than produce that has been intensively farmed. You will have to eat more fruit nowadays to make up the deficiency, but unfortunately that means eating more chemicals, more detrimental affects on your health eating something that should be good for you!

Also don’t forget about the cocktail of anti-biotics and hormones that cattle and poultry are force fed.

What happens to those chemicals when the animal dies?

Digested and stored in human bodies is the answer - have you seen pictures of animals in severly cramped conditions in battery farms?

advantages of organic food graphic 2It just does not make sense to state that any animal kept in these conditions is healthy and produces high quality food.

If you are as worried as I am about the health of your family then you need to read the articles on this and seriously consider converting your family to the organic lifestyle. Trust me, once you try some organic produce and taste an apple the way it should be, and perhaps how you recall it tasting in your youth, you will never go back to mass produced fruit again.

Sure there are issues with availability and cost but with a bit of research you should be able to find local stores who stock organic produce.

Also, don’t forget about your local farmer, I’m sure you will be able to find one that has seen the light and opened up a farm shop to supply local residents.

You should be able to get some very keen prices from these shops, why not take a look around and see who is offering produce in your area?

Some more startling facts now. Pesticides in food have been linked to many diseases including:

Cancer
Obesity
Altzheimer’s
Some birth defects

Not a nice list is it? There are probably others but if you think about it, how can it be okay for you to eat chemicals and not expect some form of reaction in your body. Our bodies are delicately balanced wonderful machines. Any form of foreign chemical is bound to cause irritation at the least.

Source: holisticsynergylife.com

The "Skinny" On Sugars

2011-07-12T20:07:00.000-07:00

Understanding the World of Sweets

I recently was an accomplice in a Halloween ruse when Wonder Woman chucked George Washington’s bulk-sized box of Splenda in a dumpster declaring, “I’m saving the world, one man at a time!”

Feeling like I could out-run George in roller skates and a helmet, I admitted, “Well, that stuff WILL kill you.”

George looked at me disbelieving and asked, “Why?” Funny you should ask Mr. President… Here’s a guide to good and evil in the universe of sweets.

A (Healthy?) Spoonful of Sugar

In the world of health and nutrition, sugar is surely a creation of a little red man with horns, a swishing tail, a red cape, and a pitch fork. Tempting, delicious, addictive, and destructive – sugar can simultaneously bestow us with immense joy and serious health problems. For nutritional angels and for those with health conditions exacerbated by sugar, elimination may be the only way. For everyone else, the goal is a finding a balance between radiating health and indulging our sweet-tooth.

Let’s keep something straight: SUGAR is SUGAR. It doesn’t matter if it’s natural (fresh squeezed orange juice) or refined (a Snickers bar), sugar is used the same in the body.

By fueling the body with fast, empty calories, sugar wreaks total havoc on the body’s blood sugar, causing it to spike suddenly and rapidly crash. This can cause low blood sugar or hypoglycemia and a whole host of side effects. When your blood sugar is low, you may find it hard to complete mental tasks, feel anxious, depressed, or fatigued. You will often crave more sugar or carbohydrate-dense foods that start the blood sugar spike and crash cycle all over again.

Here’s a partial list of some obvious and not-so-obvious effects of sugar:

* Promotes dental decay and plaque accumulation
* Exacerbates hyperactivity in children
* Upsets tummy
* Disturbs sleep
* Depletes the body of vital nutrients
* Weakens the immune system
* Creates a pH imbalance that can result in rashes, infections, and in the long-term can contribute to cancer

How Sugar Cane Becomes Junk

Real, natural sugar is derived by boiling sugar cane and harvesting the crystals that remain after the liquid evaporates. This type of sugar also contains valuable nutrients including fiber, protein, vitamins and minerals.

Unfortunately, most of the sugar readily available today is processed and refined, evaporated cane juice sugar. Even so-called “raw” sugar is washed, boiled, put through a centrifuge, filtered and then dried. All of the original plant materials that contained fiber and nutrients are removed when sugar is refined. What’s left is a high calorie food substance with no nutritional value.

All Sweeteners are NOT Equal

Here’s a guideline to understanding natural and artificial sweeteners :

1. AVOID all chemical and highly processed sweeteners and look out for them hidden in “sugar-free” foods, chewing gums, and toothpaste. They may be low in calories, but that doesn’t mean they’re safe or healthy.

* Acesulfame-K (aka Sunette or Sweet One) allegedly passes through the body unchanged, but this sweetener contains the carcinogen methylene chloride which can cause headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and cancer in humans.

* Aspartame (found in Nutrasweet, Equal, and Sugar Twin) is dangerous for anyone who has phenylketonuria (PKU), but many people report negative side effects following consumption, including headaches, dizziness, memory loss, fatigue and depression to name a few. Children are especially susceptible to aspartame effects.

* Saccharin (found in the pink packets as Sweet and Low) has been associated with bladder tumors in animal studies and allergic reactions. Saccharin is also found in some infant formulas (!) and is linked to irritability and muscle dysfunction in babies.

* Sucralose (aka Splenda), the new golden child of artificial sweeteners, is made by chlorinating sugar. It offers no nutritional value and according to the book Sweet Deception, sucralose is made when sugar is treated with trityl chloride, acetic anhydride, hydrogen chlorine, thionyl chloride, and methanol in the presence of dimethylformamide, 4-methylmorpholine, toluene, methyl isobutyl ketone, acetic acid, benzyltriethlyammonium chloride, and sodium methoxide, making it unlike anything found in nature. Yum.

Despite manufacturer’s claims that it passes through the body without being metabolized, government ruling bodies in the US and Japan have conclude that Sucralose is partially absorbed and metabolized. Since Sucralose is a new product, significant testing has not been done. I recommend avoiding this an any substance that does not exist in nature when known, safe alternatives exist. (Sorry Mr. Washington!)

2. Use SPARINGLY: natural, unrefined/raw sweeteners. Natural sweeteners are calorie dense and will impact blood sugar levels very similar to white processed sugar, but they do provide additional nutritional value.

* Natural fruit sugars – Eating fruit may curb a sweet tooth, and fruit provides the body with beneficial fiber, antioxidants, vitamins and other nutrients. If a package reads:“Fruit-Juice Sweetened,” know that the food probably has no more health benefit that if it contained straight sugar.

* All-natural maple syrup is incredibly flavorful, and it’s also rich in calcium, potassium, iron, and other trace minerals. You can flavor foods with liquid syrup or purchase granulated maple sugar crystals for adding to recipes and for baking.

* Local raw honey that’s unprocessed and bottled straight from the hive is delicious used in recipes and is a great sweetener for warm beverages. Raw honey contains probiotic qualities, and is associated with many health benefits including improvement digestive problems and allergies.

* Black Strap Molasses is the thick, dark, by-product that remains when sugar is made from cane or beet. This flavorful sweetener is extremely nutritious and high in essential nutrients including iron, calcium, Vitamin B6, magnesium, potassium and others.

* Rapadura (available at many health food stores) is made from organic cane sugar but is unrefined, so it contains vitamins, minerals, and other trace elements.

3. Give these a try: Healthy Sugar Substitutes are essential for those wanting or needing to completely eliminate sugar. These sweeteners may sometimes be challenging to find or use in cooking preparations, but suggestions are plentiful online.

* Stevia plant extracts offer many possible health benefits and is recommended by nutritional experts such as Weston A. Price Foundation and Dr. Mercola, but you may notice a chemical-like aftertaste when consuming Stevia powders. I advise making your own decision with Stevia based on your own health needs and personal taste. If you do use it, seek out minimally processed products.

* Glycerine is not chemically related to sugar and seems to have a very negligible effect on insulin and blood sugar levels, thus making it a safe sweetener for diabetics, hypoglycemics and people with Candida yeast problems. Glycerine does increase blood volume so should be avoided by pregnant women and those with high blood pressure, diabetes or kidney diseases.

* Lo Han Guo is a powder made from sweet Chinese fruit in the cucumber, melon, squash, and gourd family and is growing in popularity for people that must restrict sugar intake. The Lo Han fruit has been used by people in southern China for centuries as a sweetener and a medicinal herb for the treatment of lung congestion, colds, sore throats and minor stomach and intestinal problems with no known adverse effects.

4. Use with CAUTION: New and Controversial sweeteners like…

* Xylitol – A sugar alcohol that is great for preventing tooth decay and inhibiting bacteria growth for respiratory and ear infections and has many more claims for benefiting health. Xylitol has no known toxic levels in humans but can cause mild diarrhea or slight cramping and is toxic to dogs. As with other sugar alcohols, the opinion is split as to its long term effects.

* Agave plant syrup is a purported as a natural alternative to refined, processed sugar, and it’s heavily marketed today as a “raw” foods sweetener. In reality, it’s extensively processed under high heat, and consumers should be aware they’re not paying for or consuming a “raw” or whole food sweetener if they buy agave syrup.

Soothing the Sweet Tooth

According to Chinese Medicine, sweet is one of the five essential flavors necessary to keep diet in balance. In small doses, naturally sweet foods actually support digestion. Here’s my three basic rules when it comes to eating sweets with grace:

1. Moderation – Unless you already suffer from diabetes or a condition that is worse with sugar consumption, the key is MODERATION for your children and yourself. It’s often the kids that are forbidden candy that horde it under their beds. It’s wise to practice moderation even if you’re opting for healthy alternatives to sugar.

2. Quality Not Quantity – If you skip gas station candy bars and hold out for handmade or home baked sweets, you insure you are getting higher quality ingredients.

* Organic is always best as over-processing strips healthy nutrients from the food, and even strips your body from essential minerals.

* Fair Trade Certification insures your treats are made with the highest standards of social and environmental responsibility. In other words, small children and rainforests did not die for your chocolate bar!

* A word about chocolate: If chocolate is your vice, go as close to dark, raw, and low sugar as your craving will consider for satiation. Chocolate actually contains anti-oxidants and other healthy nutrients, so just a bit will do a body good!

3. Eat With Joy! – Science shows that “mind over matter” is real. So if you feel guilty and “bad” every time you indulge in a sweet treat, your body will read your mind and agree that you’ve ingested poison! Whether you choose a cupcake or collard greens, celebrate it, and your body will be more likely to welcome your food as nourishment.

Source: Emily Bartlett, LAc

Relieving Stress Through Fitness and Nutrition

2011-07-11T08:24:00.000-07:00

Stress in a person's life can be caused by many things, whether it be a good situation such as a job promotion, a move to a new home or a bad situation such as a relationship break-up or loss of loved one. No matter what the cause is, your body can help you cope with stress a lot better through nutrition and exercise.
Nutrition and exercise both play an important role in alleviating stress symptoms. Vitamins and minerals stored in the body are rapidly depleted when you are experiencing a stressful situation, therefore extra vitamins and minerals are needed during stressful times. Protein needs are increased when your body is under stress. This is because your body uses more amino acids to produce more stress hormones when you are experiencing stress. Also, your need for Vitamin C is increased dramatically. Take at least a 500 mg. of time-released Vitamin C supplement during stressful periods. It is not uncommon for a person to tolerate 4 to 15 grams of Vitamin C per day under physical or emotional stress. Extra doses of of the B Vitamins can also help you during a stressful period, helping to alleviate symptoms such as cloudy thinking, numbness and tingling.

Everyone should spend at least 20 minutes a day just to relax. There are many ways to do so which I will explain.

Going for a walk clears your mind, reduces tension and increases energy. It is an excellent form of exercise and it is easy to do . . . . and if you have a dog, take it along and he/she can benefit too! Tai-Chi and Yoga are both excellent stress reducers also. Choose an exercise program you enjoy.

Breathing and stretching exercises, when done correctly can promote relaxation and reduce stress. Calm yourself by controlling your breathing. Here are a few breathing/relaxation techinques you can try.

Exhalation Breathing

1. Lie on your back with your arms on your side.
2. As you begin to breathe in (inhale), raise your arms all the way up and over your head to the floor as you inhale.
3. Reverse the order; breathe out (exhale) slowly and smoothly as you return your arms to your side.

Do this several times for 10 minutes or longer.

Deep Breathing

Deep breathing can be done anytime, anywhere. It provides extra oxygen to the blood and causes the boy to release endorphins, which are natural occurring hormones that re-energize and promote relaxation.

1. Slowly inhale through your nose, expanding abodomen before allowing air to fill your lungs.
2. Reverse the process as you exhale. Do this for 3 to 5 minutes when you feel tense.

Progressive Relaxation

This help technique help to relax tense muscles.

1. Sit or lie down on your back in a comfortable, quiet room. Close your eyes.
2. Make tight fists, hold for five seconds, then relax your hands. Do this three times. Pay attention to the different sensations of tension and relaxation.
3. Repeat Step 2 with all of your muscle groups: arms, shoulders, chest abdomen, back, hips, thighs, lower legs and feet. At first, it may take you 20 minutes to do this but with practice, you will be able to do this in about five minutes.

Stretching Exercises

Stretch No. 1

1. As you stretch, think about the area being stretched; imagine the tension leaving as you gently take these areas to their comfortable limit.
2. Exhale into the stretch; inhale on the release. Breathe deeply and slowly and do not hold your breath.
3. Close your eyes for better awareness of your body's responses.

Stretch No. 2

This is a great stretch to relieve stiff muscles.

1. Sit up straight and inhale.
2. Exhale letting our head move down to your chest.
3. Roll your right ear toward your right shoulder while inhaling. Drop your chin to your chest again while exhaling. Repeat to the left.
4. Drop your arms to your sides and push both shoulders forward. Slowly rais them towards your ears and circle them back and downward to the starting point. After two or three rotations, change directions.

Getting a good night's sleep is very important to stress reduction. If you are having trouble sleeping, get up and into a chair and read a book , watch T.V., play Solitaire or just stay up and enjoy yourself and eventually, you will feel sleepy. If that fails, at least you will be relaxed and anxiety is reduced. Resist the urge to nap during the day and do not exercise during the evening. Spend your evenings "winding down" rather than "reving up". Avoid caffeine (coffee, tea, hot chocolate, cola) past 2:00 p.m. Hot milk before bed can help you get a good night sleep.

Remember physical fitness, positive thinking, healthy lifestyles and feeling good about oneself promotes better well-being.

Source: Gloria Ferri, Relieving Stress Through Fitness and Nutrition

The Pre Workout Meal

2011-07-09T07:16:00.000-07:00

Here we take a look at the importance of the pre workout meal in your efforts to gain weight and build muscle. If you start your workouts unprepared, your results will be lacking.

Before hitting the gym you need to provide your body with the right nutrients to perform at your best. Your pre workout meal should be planned to do exactly this.

The goal of your pre workout nutrition is to make sure you are at peak strength to begin working out, and to provide a steady stream of energy to your muscles and mind throughout your time at the gym.

What and When to Eat?
First things first, you need to be properly hydrated. Even though you should be drinking water steadily throughout the day, make sure that you drink some in the few hours leading up to your workout. If your workout is early in the morning, soon after waking up, just drink some water just after rising.

Now, with your pre workout meal, you should eat it at least 45 minutes before starting your workout so your food has time to settle.

Protein
The first component of the meal is protein. Eating enough protein will keep your body in an anabolic state during your workout to reduce muscle breakdown. I recommend consuming 30-40 grams of high quality protein in your pre workout meal. If you can, try to get your protein from whey protein and casein. You can achieve this easily by mixing 25-30 grams of whey protein in 300-400ml of skim milk.

Whey protein makes for a great pre-workout choice because it is naturally high in BCAA's, which help to prevent muscle catabolism during your workout. Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout.

The reason whey protein is a great choice for pre-workout is because it's naturally high in Branched Chain Amino Acids (BCAA's). BCAA's will help to prevent muscle breakdown during your workout. Also, mixing the whey protein with skim milk is a sound idea because this will slow down the release of the protein to give a steady stream of energy to your body throughout the workout.

Carbohydrates
The other part of effective pre workout nutrition is eating the right types of carbohydrates. Low glycemic carbohydrates are what you need as they provide a steady stream of energy to the body.

High glycemic carbohydrates are what you need to avoid before an intense workout. They are rapidly released in your bloodstream and your body will release a surge of insulin to try and level out your bloody sugar levels. This results in a quick rise of energy, then followed by a quick fall. This will leave you tired and weak, which is the last thing you want to happen during an intense workout.

So avoid high glycemic carbs and make sure to eat low glycemic carbs for your pre workout meal. Some good choices are apples, oatmeal, low fat yoghurt, low fat milk and wheat bread. These low glycemic carbohydrates will give you a solid stream of energy.

Summing It Up
Your pre-workout meal shouldn't be too large so you feel sick during your workout. On the other hand, you shouldn't ever skip this meal as working out on an empty stomach could even lose you muscle.

So to sum it all up, an effective meal could look like this:

* 30-40 grams of whey protein mixed in 300-400ml of skim milk or water
* A serving of low-glycemic carbohydrates (eg: apple, oatmeal, yoghurt, wheat bread, skim milk)

Source: building-muscle-guide.com

Stretching before Working Out: How it Acts as a Circulation Booster

2011-07-07T10:36:00.000-07:00

Stretching as a circulation booster is a long-established fact in the annals of medical research. All stretching really is is a form of physical exercise that elongates a specific set of skeletal muscles. The purpose for this elongation is the confirmation of muscle tone, along with improving the elasticity of said muscle. As a consequence of stretching before working out, you feel improved range of motion, flexibility and also muscle control. Apart from working out, stretching also provides therapeutic benefits, as in those benefits derived from relaxing cramping muscles. By reading this information, you will begin to understand just how stretching before working out can act as a circulation booster.

Increases the Flow of Oxygen

One way that stretching before working out can act as a circulation booster is by simply increasing the flow of oxygen to your muscles. This oxygen is carried by your blood to your muscles, and muscles which are deprived of oxygen as a result of poor circulation are muscles that tend to endure aches, pains, and generally increased tension and tightness. Furthermore, many of the aches and pains that you develop in your body from lack of oxygen moving through your blood are connected to the knee, hip, back and neck. The antidote to this is just basic stretching. Even stretching for as little as 15 minutes every day can lead to marked improvements in the flow of oxygen in your body and, as a result, in the alleviation of aches and pains you may feel during a workout.

Alleviates Tight Muscles

Stretching need not be complicated to be effective. In fact, a straightforward way you can improve your circulation problems before working out is by way of the 90 degree test pose. In this very basic and simple stretching exercise, all you are required to do is pull one leg forward to your upper body. As you gain more flexibility, your challenge is to increase how close you can pull your leg to your upper body.

The primary advantage of this way of stretching is alleviating tight and tense hamstrings, which are the primary cause of potential pain in both your knee and legs (which in turn are due to poor circulation from a lack of oxygen).

Nourishes Your Muscles

When your circulation is poor, stretching before a workout can bring much-needed nourishment to your muscles. When your muscles are not getting enough blood due to poor circulation, they are also not receiving enough oxygen, resulting in a whole host of aches and pains. Another consequence is a lack of nourishment in your muscles and also a buildup of waste by-products in your muscles. When more nourishment in the form of better circulation hits your muscles, you get the benefit of muscles that are less tense, less strained and less aching.

Source: fitday.com

Healthy Ceasar Dressing

2011-07-06T18:21:00.000-07:00

INGREDIENTS

* 1 clove garlic, crushed
* 1/3 cup low-fat cottage cheese
* 1/2 cup nonfat plain yogurt
* 1/4 cup freshly grated Parmesan cheese
* 5 teaspoons white-wine vinegar
* 1/2 teaspoon Worcestershire sauce
* 1/8 teaspoon salt, or to taste
* Freshly ground pepper, to taste

PREPARATION

1. Puree garlic and cottage cheese in a blender or food processor until smooth. Add yogurt, Parmesan, vinegar and Worcestershire and pulse to blend. Season with salt and pepper.

TIPS & NOTES

* Make Ahead Tip: Cover and refrigerate for up to 2 days.

NUTRITION

Per tablespoon: 13 calories; 0 g fat ( 0 g sat , 0 g mono ); 1 mg cholesterol; 1 g carbohydrates; 1 g protein; 0 g fiber; 62 mg sodium; 9 mg potassium.

Source: eatingwell.com

Eat These 7 Energy Foods, Increase Energy Levels

2011-06-28T18:42:00.000-07:00

If you’re starting an exercise routine, perhaps you’re doing so because you feel tired all the time and want to improve energy levels. You may feel your mood shift as your energy levels rise and fall throughout your day. If your car was moody or unreliable, you would probably look into getting fixed or maybe even get a new car altogether. Well, the whole body transplant hasn’t been invented yet, so for now you’ll have to fix the body you got. Starting a regular exercise program is a step in the right direction towards increasing energy levels, but you need to change your fuel, first.

As a fitness professional, I recommend solid meals that consist of whole, nutrient-rich, energy foods to my clients. Most have told me it’s hard to make all that food, or eat that way. I understand this. Eating healthy isn’t always convenient. It isn’t always cheap. But hey, what’s the alternative. You have low energy and feel like crap in large part because you eat crap. If you want to increase your energy levels, lose weight, or get a better body, you must work to change your eating habits.

I recognize that many of you are faced with long commutes, longer workdays, and family obligations that make it difficult, if not impossible, to follow. Many busy professionals fall into the trap of not eating at all for long stretches of the day, breaking for fast food, and then topping up with a huge supper. Clearly, this isn’t the way you increase energy. In fact, eating habits like this increase stress, irritability, decrease energy, and impair the function of your immune system.
Make sure you read every word of this. Don’t skip to the end.

Before I get into what specific energy foods are great for boosting sagging energy levels, let’s start with the basics. If you’re screwing up basic healthy eating and fat loss principles, the specific energy boosting foods can’t help you.

Let’s examine the 5 basic energy increasing tips a bit closer:

1.

You should aim to eat 4-6 small meals per day. Spacing out your meals will help regulate your blood sugar and maintain good energy levels throughout the day.
2.

Avoid drinking your calories whenever possible. Drinking liquid sugar like the kind found in fizzy pop, juices, sodas, and booze is the last thing you need when you’re trying to lose fat and increase energy. Stick with water and green tea. Make sure you get at least 8 glasses per day.
3.

Fast food doesn’t equal fast energy. Grabbing high fat, high sodium foods made with low quality ingredients can increase your waistline and cholesterol, but not your energy levels.
4.

Eat 5 to 10 servings of fiber-rich fruits and vegetables. Your energy levels will increase and you’ll get more done in less time as a result.
5.

Eat healthy fats. Most North Americans consume way too may harmful saturated fats, and virtually eat almost no healthy fats. Good sources include fish, olive oil, raw almonds, just to name a few.

Take a half-hour each night to plan what you’re going to eat tomorrow. This is something that healthy people have in common. They don’t leave their nutrition to chance. Again, I know it’s not easy. I’m not going to stand here and tell you anything other than the truth. You might not want to hear it, but it doesn’t make it any less true. It's going to take time to clean, cut, and cook your own healthy food. It’s going to take effort to plan, shop, and prepare healthy meals.

But, you CAN do it.

And believe me, when you do, you’ll never feel like crawling under your desk at 3 o’clock for a nap, again. Okay, pep talk’s over. Now that you understand the basics, we can get a bit more specific. Certain foods have energy properties and nutrient profiles that help to increase alertness and energy.

Here’s my short list of the top 7 energy foods that you can eat to boost your energy levels:

1.

Blueberries. Blueberries help fight off urinary tract infections and contain tons of antioxidants with cancer fighting properties.
2.

Oranges. Oranges are an energy food that contains a valuable source of Vitamin C, increases iron absorption, and boost energy levels.
3.

Spinach. Popeye was no dummy. Green vegetables contain powerful cancer-fighting compounds.
4.

Salmon. This energy food is a top source of omega-3 essential fatty acids, and can help decrease your risk of heart disease and cancer. There is also some preliminary evidence that shows that fish oils can help increase fat loss.
5.

Almonds. Snacking on almonds between meals can help to decrease you appetite, helping you to maintain or lose weight. They are a healthy fat and a rich source of protein. Stick with raw almonds though. Most roasted almonds are cooked in hydrogenated oils.
6.

Olive Oil. Olive oil is a healthy monounsaturated fat that lowers bad cholesterol and increases heart-healthy good cholesterol. It should be in your kitchen.
7.

Green Tea. Green tea is another great source of powerful antioxidants. With less than half the calories of coffee, it’s also a better energy boosting choice.

Source: Dale Andrew, M.A., Fitness Professional

Goji Berry – Number 1 Superfood!

2011-06-22T17:15:00.001-07:00

It may seem odd to start this list of superfoods with one you’ve likely never even heard of. But studies have shown that this little berry is one of the most nutritious and powerful foods in the world! Goji is the high-energy berry of a special Himalayan tree.

Harvested in the Himalayan, Goji berries taste like a vibrant blend of berries and chocolate. Hidden within its ruby pigment is the magic that makes it nature’s perfect energy fruit. Goji is packed full of antioxidants, amino acids and essential fatty acids. Although Goji may not be available in your local supermarket, you can find it in several health food and gourmet stores (often in juice form). A new product featuring the unsweetened pulp is now also available, and I highly recommend that you choose this form of Goji.

Goji pulp contains:

* A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
* A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
* An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.

The fatty acid content in Goji berries resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.

Source: Dr. Shiroma

Hemp and Goji Berry Smoothie.... Mmmmm!

2011-06-21T18:42:00.000-07:00

This is comfort food in a glass as well as being a great alternative for anyone missing the dairy ice-cold thick creamy milkshakes of their childhood.

•Cupful of hulled (shelled) hemp seeds (providing us with the most nutritionally complete source of 1st class protein there is)!
•¼ cup of sesame seeds (rich in the much needed calcium non veggies are always challenging us about)
•Handful of cashew nuts for that rich creamy taste
•1 frozen peeled banana (fibre and potassium)
•Couple of dried apricots (more fibre, Vits A, C & K, more calcium as well as iron) and or
•¼ of raisins (though high in natural sweetness, they are also full of antioxidants)
•¼ cup of goji berries (superfood – packed with more antioxidants)
•Splash of vanilla (just because I adore the smell)!
•Dash of cinnamon (optional)
•Distilled water to dilate to desired consistency.

Serve in a tall tumbler and sip slowly (straw optional), it is after all a complete meal!

Easily digestible, non toxic hemp seeds contain the perfect ratio of all the essential amino acids and essential fatty acids necessary to maintain healthy human life.

Goji berries (also known as Wolfberry) grown in various parts of Asia especially in the Himalayan regions are fairly rare. Dubbed the new superfood, they are rich in vitamins and good for the eyes.

Source: www.dawncampbellholistichealth.eu

Eat Lots Of Vegetables!

2011-06-20T18:29:00.000-07:00

The best way to eat is lots of vegetables, a couple of fruits, some animal protein, an egg or two, some nuts and seeds, and plenty of healthy fat every day. I know there are so many schools of thought when it comes to the ideal diet. The last 20 years could not be any more confusing for the average person looking to lose some weight and eat healthy. After studying nutrition in school, then reading just about every best selling diet book that was published and finally using my experience working with a few hundred personal training clients over the years, I have concluded that eating whole natural foods are the way to go.

You have to eat a rainbow of colorful vegetables every day. Vegetables offer excellent nutritional value with minimal calories. Vegetables are my favorite source of carbohydrates. They provide steady energy, and are loaded with vitamins, minerals and antioxidants, while very low in calories. All vegetables are good for you but check out my list of the Top 10 Healthiest Vegetables.

Some of my best friends are vegetarians; however, and they will not agree with me but lean organic meats are a great way to get your protein. Lean cuts of red meat, chicken, pork, wild game, fish and whole eggs are all healthy ways to get your protein, iron and healthy fats. I’m not talking about eating a 16-ounce steak every night for dinner or a double bacon hamburger for lunch every day. What I’m talking about is four to six ounces of chicken, fish or meat per serving. Small servings of meat can go a long way to fill your protein requirements. Check out this article Do Athletes Need more Protein. It will give you an idea about how much protein you need even if you’re not an athlete.

Keep an eye on the amount of fat you are eating but don’t be overly concerned if you are at a healthy weight. Most of my calories come from the healthy fat in my diet, even though my diet compared to conventional wisdom is high in fat. I usually keep my body fat around 9% to 10%. My cholesterol is always good and I’m in my late forties. The only time I get into trouble is when I start eating too many grains or drinking beer. Most of the fat in your diet should be in the form of Omega 3’s and monounsaturated oils. Some saturated fats are ok as long as you don’t over do it. But at all cost avoid trans-fats that are found in processed food like cakes and cookies, and limit your intake of high omega-6 oils.

This Principle is all about avoiding processed foods and replacing them with whole natural foods. When you eat simple whole foods you can’t go wrong.

Source: Mike Cola, Personal Trainer

How to Get Rid of a Spare Tire

2011-06-15T18:33:00.000-07:00

Getting rid of that spare tire around your waist isn't just a matter of feeling better about yourself physically. Excess weight at the midsection has been shown to lead to heart disease and diabetes. The stomach muscles also help support the lower back. But toning exercises alone won't improve the area, as spot reducing is ineffective without cardiovascular exercise and a proper diet.

Difficulty:
Moderately Challenging

Instructions

* 1 Start by evaluating your diet. Make sure you are eating at least five fruits and vegetables a day and that your diet has no more than 20 percent fat. Eat lean meats, look for cereals and breads that consist of whole grains and drink eight glasses of water a day to keep properly hydrated. Getting rid of a spare tire has to start with getting rid of excess weight, which can only be done by a proper, healthy diet.

* 2 Incorporate exercise into your daily life. In addition to planned exercise like biking, park at the far end of the lot when you go shopping and take the stairs instead of the elevator. Walk around while you're talking on the phone. Every step you take burns calories.

* 3 Decide what kind of cardiovascular/aerobic exercise you enjoy and stick to it. Biking, jogging, walking and aerobics classes are all excellent ways to elevate heart rate. Start with small, easily attainable goals, such as walking at a brisk pace for 10 minutes each day. Even modest exercise will help you to improve your overall fitness level and reaching that goal will encourage you to continue.

* 4 Learn exercises that work the three sections that make up the abdominal muscles: upper (just under your rib cage) lower (below your belly button) and the obliques (on the sides of your waist). The basic abdominal crunch is a good place to start. Be sure to isolate the set of muscles you're working on, keep your chin up (don't bring it to your chest with each crunch), keep your neck/head in line with your spine (don't pull your neck) and keep your elbows out to the sides.

* 5 Reward yourself for attaining small goals at first, but it's best not to do it with food. Do something to pamper yourself (like a manicure), buy a new book by your favorite author, or take in a game of your favorite sports team.

Source: eHow.com

Benefits of Glutamine: Fitness and Health Tips

2011-06-14T18:47:00.000-07:00

Some of you haven't even heard of Gultamine before or didn't even know Glutamine was a word. Gluta-what?? Well even though you have no clue what Glutamine is, at least you now will know what the benefits are!

Glutamine isn't just used as a workout supplement. It's also used for:

* irritable bowel syndromes,
* ulcerative colitis,
* celiac disease,
* ulcers,
* leaky gut,
* speeds up the healing process and immune system.

Today I am want to continue to focus on Glutamine used as a weightlifters supplement choice for muscle building!

What are the benefits of Glutamine?

* Muscle growth
* prevents muscle break down
* improves immune system functions
* decreases illness
* decreases infections in endurance athletes
* maintains muscle mass
* prevents protein breakdown
* improves glycogen synthesis which increases muscle glycogen stores

I have found countless websites that state how Glutamine helps prevent you from getting sick. I beleive public gyms are one of the top places you can get sick from.

After you work out your Glutamine levels can be striped up to 50%. So instead of your body taking the Glutamine out of your muscles, you can replace your Glutamine from your pre and after work out shakes.

Source: awakeandliving.com

Best Fresh Tomato Pasta Recipe

2011-06-09T18:42:00.000-07:00

Try this fresh tomato pasta recipe while tomatoes and basil are plentiful in the garden and farmer’s markets. It is a very simple recipe, going over the basics. It is so easy to make your own tomato sauce, and also much healthier than sauces in a can or jar.

There are lots of options for whole grain noodles now, like kamut or brown rice, and they are much more nutritious than a white pasta.

As you probably know, tomatoes are fruits, but they are served as a vegetable. They are in the same family as potatoes and peppers. They originated in South America and only became popular in North America in the last century.

Serves 2 for dinner.

Fresh Tomato Pasta Recipe Ingredients

* 1 tsp olive oil
* 1 diced onion
* 2 cloves minced garlic
* 4 diced tomatoes
* 1 Tbsp chopped fresh basil, or 2 tsp dried
* 1 Tbsp chopped fresh oregano, or 1 tsp dried
* pinch sea salt & pepper
* half a 454g (1lb) package of whole grain pasta

Fresh Tomato Pasta Recipe Directions:

1. Sauté the onions with a bit of olive oil in a large sauce pan on medium heat until translucent. Sauté the garlic next, until it softens.
2. Stir the tomatoes in, and then leave them to cook until they soften.
3. Stir in the basil, oregano, pepper and salt onto the tomatoes next, and leave the sauce on the heat at least another 10 minutes for the flavors to combine.
4. Cook the noodles by adding them to a pot of salted boiling water. If you are using brown rice or corn/maize pastas they cook a bit differently than wheat pastas. As the water hits the boil, add enough cool water to break the boil. Keep doing this until the pasta is cooked.
5. Assemble this simple, healthy meal by topping the pasta with tomato sauce, and garnish with fresh herbs.

Source: Heather Nauta is a registered holistic nutritionist who teaches you how to live a healthy vegan/vegetarian lifestyle, including how to get proper nutrition, enough protein, vitamin b12 and other minerals, and how to make an amazing variety of simple, fast healthy recipes that taste incredible for you and your family.

Natural Mosquito Repellents

2011-06-08T19:43:00.000-07:00

When I was pregnant, I wanted to avoid using toxic chemical insect repellents, yet the mosquitoes seemed to find me tastier than ever. My solution at that time was to wear what I called my 'DEET sheet', which was an old cotton sheet that had been sprayed with S.C. Johnson's Off! Deep Woods formula. While this was highly effective, it wasn't practical for use around kids, so I did research into safer, natural mosquito repellents. I learned that many so-called natural mosquito repellents don't repel mosquitoes (e.g., ultrasonic electronic devices), but some are backed by reputable research and really work.

Mosquitoes have complex methods of detecting hosts and different types of mosquitoes react to different stimuli. Most mosquitoes are active at dawn and dusk, but there are also mosquitoes that seek hosts during the day. You can avoid being bitten by making sure you aren't attracting mosquitoes, using attractants to lure mosquitoes elsewhere, using a repellent, and avoiding actions that diminish the effectiveness of the repellent.

Mosquito Attractants

Use this list of items and activities that attract mosquitoes as a list of things to avoid or that can be used as bait to lure mosquitoes away from you.

* Dark Clothing

Many mosquitoes use vision to locate hosts from a distance. Dark clothes and foliage are initial attractants.

* Carbon Dioxide

You give off more carbon dioxide when you are hot or have been exercising. A burning candle or other fire is another source of carbon dioxide.

* Lactic Acid

You release more lactic acid when you have been exercising or after eating certain foods (e.g., salty foods, high-potassium foods).

* Floral or Fruity Fragrances

In addition to perfumes, hair products, and scented sunscreens, watch for the subtle floral fragrance from fabric softeners and dryer sheets.

* Skin Temperature

The exact temperature depends on the type of mosquito. Many mosquitoes are attracted to the slightly cooler temperatures of the extremities.

* Moisture

Mosquitoes are attracted by perspiration because of the chemicals it contains and also because it increases the humidity around your body. Even small amounts of water (e.g., moist plants or mud puddles) will draw mosquitoes. Standing water also allows mosquitoes to reproduce.

Natural Repellents

It's very easy to make your own natural mosquito repellent. These natural products will effectively repel mosquitoes, but they require more frequent reapplication (at least every 2 hours) and higher concentrations than DEET. Because of the differences between types of mosquitoes, products that contain multiple repellents tend to be more effective than those containing a single ingredient. As you can see, natural repellents tend to be volatile plant oils.

* Citronella Oil
* Lemon Eucalyptus Oil
* Cinnamon Oil
* Castor Oil
* Rosemary Oil
* Lemongrass Oil
* Cedar Oil
* Peppermint Oil
* Clove Oil
* Geranium Oil
* Possibly Oils from Verbena, Pennyroyal, Lavender, Pine, Cajeput, Basil, Thyme, Allspice, Soybean, and Garlic

Another plant-derived substance, pyrethrum, is an insecticide. Pyrethrum comes from the flowers of the daisy Chrysanthemum cinerariifolium.

Things that Lower Repellent Effectiveness

* Many Sunscreens
* Dilution from Rain, Perspiration, or Swimming
* Absorption into the Skin
* Evaporation from Wind or High Temperatures

Keep in mind that 'natural' does not automatically imply 'safe'. Many people are sensitive to plant oils. Some natural insect repellents are actually toxic. Therefore, although natural repellents provide an alternative to synthetic chemicals, please remember to follow the manufacturer's instructions when using these products.

Source: Anne Marie Helmenstine, Ph.D.

Alcohol and Fitness: Party Hardy and Still Stay Lean

2011-06-03T18:41:00.000-07:00

For many of you out there, summertime increase the partying rate. And if you’re in your early 20′s like myself, partying and alcohol often go hand in hand. While 80% of what you look like is determined by what you eat, it’s also determined by what you drink; and as many fitness buffs might tell you, alcohol and achieving your ideal physique are somewhat conflicting with one another.

Personally, I’m not a big drinker anymore. I knocked most of that out the past few years, but I do drink on occasion, and have a strategy to go along with it. First, I want to go over some facts about alcohol and it’s effects on your physique, and second, go over what I feel is the best approach to having fun this Summer (alcohol included), while not turning that six pack you’ve been working on into a bona fide beer gut.

Hoegaarden and Patron - My drinks of choice. I know, I'm so refined these days :)
Tequila shot? Sure, why not?

Actually I hate tequila, unless it’s good tequila, in which case I love tequila. Patron Silver is my personal favorite. Any night that includes Patron, it’s hard to have a bad time. Like I mentioned earlier, I am not a big drinker anymore, but kicking back with a beer and nights of going out are bound to happen to the majority of us. I have seen too many people go overboard with drinking and it consumes their lives. That’s not good. I’m sorry, but if you let alcohol over run your life, something needs to change. I’m not trying to pull a Tony Robbins here but come on. Now, for those of us who just like to party, let’s take a look at what happens when you tap the Rockies.
Caloric overload

Calorically, it’s pretty obvious: The calories you consume drinking, have to be accounted for in your daily caloric intake. And let’s face it, when you’re out, it’s easy to stack those calories up pretty quickly. Start the night off with a couple games of beer pong, some King’s Cup, and a couple glasses of jungle juice, and it’s not uncommon to have surpassed 1000 calories without realizing it. Here is the Caloric Content of a few of the more “innocent” alcoholic beverages:

* Bud Light (12 oz.) = 110 calories
* Budweiser (12 oz.) = 146 calories
* Shot of 100 proof liquor (1.5 oz.) = 124 calories
* Shot of 80 proof liquor (1.5 oz) = 97 calories
* Merlot red wine (5 oz) = 123 calories
* Pinot Grigiot white wine (5 oz) = 123 calories

And onto the heavy weights:

Per 200 ml/7 oz:

* Margarita = 453 calories
* White Russian = 360 calories
* Pina Colada = 381 calories
* Bailey’s Irish Cream = 442 calories

It's safe to say this guy probably loves beer just a little too much
A couple examples of how easily things can add up

A) So if Bailey’s is your drink of choice for the night, and you have five them throughout the night, you’re looking at 2,210 calories right there alone! That’s roughly a day’s worth of calories for a lot of you, so unless all you’re doing is drinking 5 Bailey’s for the day, plan on gaining weight. Not to mention, drunken nights usually include a trip through the Taco Bell drive thru, or In-N-Out, or Del Taco, or McDonald’s. None of which are conducive to getting lean and fit. Tack on another 1300 calories of fast food (easy to do) and that’s 3500 calories from booze and junk food, or exactly enough to add on a pound of fat.

B) If you were to drink just one regular Budweiser a night, it would add up to 53,290 extra calories per year, which equates to just over 15 lbs of fat! I normally don’t like these type of examples, because they don’t tell the whole story, but it’s pretty shocking to think of what a beer a night can do to a person’s physique.
Alcohol and fat metabolism

Hormonally, there are a few reasons why alcohol will deter people from their fitness goals.

Not only is consuming crazy amounts of calories easy to do on drinking nights; alcohol also puts a halt on your body’s ability to burn fat. When alcohol is in the bloodstream, insulin levels are spiked (which like a carb overload, can lead to fat storage). Not only that, but alcohol recognized as a poison by the body and your body will turn its attention to ridding the alcohol from the body and neglect burning fat while doing so.

It’s also been shown that testosterone levels drop when alcohol is consumed excessively. And for guys trying to build muscle, you need all the testosterone you can get. So muscle building is also put to a screeching halt.
Ways to reduce the damage

Personally I try and not drink unless there’s an occasion to do so. I don’t really get the urge to just “have a beer”. That’s just me though. So I drink when there’s an event going on or some other reason to do so. Some other ways to improve the situation:

* Drink less often. The less often you drink, the lower your tolerance. You’ll get a buzz going with less drinks which is good for your body and your wallet!
* If you’re a mixed drink drinker, avoid sugary mixers like juice, soda and sour mix. Also tonic water is full of sugar. Opt for club soda and a lime instead. Great drink: Gin and Soda with a lime
* The drunken munchies are bound to happen – but instead of hitting up the local fast-food joint, have some chicken and veggies already made at home. Anything will taste good by this point of the night! People just opt for fast food because it’s appealing at the moment and convenient. Make a better choice convenient.
* Eat less total on your drinking days. To compensate for all the liquid calories you’ll be downing, it’s a good idea to plan on eating less beforehand so your calories will be more in check when the day’s said and done.

I know I've said it before, but cruise ships are THE place to party! And the alcohol definitely flows here.
The Take Home

In short, alcohol simply isn’t your body’s friend. Your body stops burning fat, stops building muscle, and it makes you want to eat anything and everything in sight. Not exactly the best formula for getting lean is it?

Is that to say you should never ever drink? Of course not. As in life, balance and moderation are what count here. It’s like eating pizza. Can you eat pizza? Sure you can, just don’t eat the whole pie. Can you drink alcohol? Sure you can, just try not to drink the whole 12 pack.
Summer Fun

It’s no fun to go out if you’re paranoid the whole night about each and every calorie you eat or drink. Just train yourself to be aware beforehand and it will naturally lessen the damage. Night’s out are for letting loose and having fun! If alcohol is part of that game plan, then so be it. Just limit these nights to times when it’s actually worth it. I’ve had too many nights out that I overdrank, ended up lame anyway, and set me back in my fitness goals. Fitness isn’t everything, living life is! So have fun this Summer – nothing really beats a Corona on the beach.

Source: Hollywood Body Fitness

The Importance of the Body's Core

2011-06-02T18:41:00.000-07:00

As personal trainers we emphasis the importance & promote exercises to build a strong core for spine and low back protection.

The trunk and low torso is the power centre of the body, which comprises over 50% of the body's total mass. Essential for maintaining the body's equilibrium and posture are the muscles of the lower torso and inner abdominals, an area commonly referred to by many personal trainers and myself as 'the body's core'. This core provides supportive pressure to maintain necessary stability with minimal stress on the lower back. As personal trainers we emphasis the importance and promote exercises to assist in building a strong core for spine and low back protection.

Dealing with the public every day I've found that 80% of the people who walk through the doors are lacking in postural strength and core stability, affecting their body's functioning and in turn inhibiting their work, fitness and health. As a standard practice within my training, my initial step is to visually assess the clients posture. Having done this we can commence the appropriate corrective exercises.

There are many different causes of back pain through poor posture and they need to be identified and fixed appropriately.

Some of these causes are due to:

1. Tight muscles in the back of the leg (hamstring).

Solution: Tight hamstrings can be corrected through stretching and lengthening the hamstring muscles.
2. Tight hip flexors (muscles that assist with bending at the hips).

Solution: To correct and lengthen the hip flexors, these muscles need to be stretched.
3. Excess weight around the stomach area pulls the upper torso forward and applies pressure and fatigue, weakening the lower back.

Solution: To correct this a well balanced diet and an exercise program is required to help reduce weight.
Some strengthening exercises that will help strengthen the lower back include:
* Prone hold
* Dead lifts
* Fit ball roll in and outs

(All these exercises are performed under trainer supervision).
4. In most cases tight chest muscles and overworked front shoulders lead to rounding forward of the shoulders. This often causes a weakening of the shoulder blade muscles, a hunch in the upper back section and a weakening in the lower back area.

Solution: To correct this defect in posture, the chest muscles must be stretched and exercises must be given to strengthen the muscles around the shoulder blade area (scapula). Additional exercises must also be given to strengthen the inner abdominal and lower back area.

Everyday we place our spine and lower back under unnecessary stress, through poor posture while standing, sitting, bending and lifting. Here are some pointers to help maintain correct posture and reduce stress on the lower back during daily activities:

1. When sitting or standing, maintain good posture by keeping the back straight and upright, stomach tight, chest out, shoulders pinned back and chin up.

Continuously regaining posture helps exercise and strengthens the core postural muscles. Placing red dots (stickers) on computers or desks at work, the car rear view mirror and on the fridge at home is one method I find effective for reminding individuals to regain awareness of correct posture.

2. Constantly sitting and standing in one position for an extended period of time decreases good posture due to the fatiguing muscles of the core. This inturn applies stress to the lower back and spine. An ideal way of reducing this type of stress and fatigue is through movement.

After 15-20 minutes of sitting at a desk or in a car, it is a good idea to break free from this tiresome position and walk around for a minute or two, giving the body a light stretch.

By keeping your posture and core strong you are on your way to achieving a stronger and healthier body, minimising any stress and discomfort from back pain.

Source: Paul Marasco - Personal Trainer

Optimal Health Begins With Spinal Alignment

2011-06-01T18:32:00.000-07:00

Maybe chiropractic care is shrouded in a cloud of uncertainties for you: What processes are used? What are the benefits you can gain from regular adjustments? Why is there such emphasis placed on the spine? Why should you seriously consider visiting a chiropractor on a regular basis? Keep reading for the details!

Chiropractic Care Explained

To really understand the dangers associated with spinal misalignment, it is crucial to have some basic knowledge about the importance of chiropractic care.

Chiropractic is a practice of organized and regular treatments or adjustments that correct the misalignment of the vertebrae in the spinal cord. According to chiropractic theory, these misalignments are the cause of all dis-ease or the break downs in the body. Malfunctioning nerves can eventually lead to internal disease and a lot of pain if left untreated.

There are three key causes of misalignments:

(1) Trauma or physical stresses placed on the body as a result of exercise, your job, car accidents, etc.

(2) Stress resulting from everyday life including work, family, social expectations, spiritual issues, etc.

(3) Chemicals or other substances we put into our bodies, either knowingly or not, such as food, prescription or illegal drugs, diet ingredients (e.g. aspartame), etc.

Maybe you are wondering if it is really possible for all dis-ease (and eventually illness) in the body to actually be the result from these three causes? You are not alone! Dr. Henry Windsor had similar doubts and decided to carry out a study of the body to examine the relationship between these three factors and sickness in the body.

A Revealing Case Study

To dispel his uncertainties, Dr. Windsor, a physician from the University of Pennsylvania, studied fifty cadavers from the pathology department to find unhealthy organs. In those fifty cadavers, Dr. Windsor uncovered 139 diseased organs, such as hearts, livers and gall bladders, in various levels of disease. Next, Dr. Windsor studied the nerves connecting the infected organs with the bones of the spine.

The breakthrough by Dr. Windsor was tremendous! In all of the cadavers, there existed a misalignment of the curvature in the spine, which was directly connected to the nerves leading to the unhealthy organs.

This is what takes place within the body:

(1) The vertebrae shift out of place and the spine becomes misaligned

(2) This causes nerve irritation

(3) The nerve irritation causes a limited level of blood flow to the vital organs

(4) This causes organ disease

Why Receive Regular Treatments?

Not only is there a direct correlation between spinal misalignment and sickness of the organs, but the sickness appears to precede old age and even to produce it! Initially the spinal column becomes rigid, reducing the blood flow to the vital organs, and the feelings of old age in the body follow.

Think about this: most of us visit the dentist at least twice a year, but only about seven percent of the population regularly see a chiropractor for adjustments.

Given that your spine is the most vital element in your body to preserving your health and longevity, be sure you head in to see your chiropractor!

Source: Dr. Steve Van Laecken

Fat Burning Aids

2011-05-31T18:23:00.000-07:00

Tonalin CLA is manufactured by Natrol. It is a brand of conjugated linoleic acid (CLA). CLA (conjugated linoleic acid) is derived from safflower oil. Human studies have shown that CLA may play a role in reducing body fat and increasing muscle retention. During the past 25 years there have been more than 600 studies of CLA with good results.

There is enough proof to endorse their contention that CLA decreases body fat and retains lean muscle.This is essential when dropping your caloric intake to achieve a balanced diet. A study on “Conjugated Linoleic Acid Reduces Body Fat in Healthy Exercising Humans” found out that there was a reduction in the body fat from 21.3% to 17.0% with a few pounds decrease in body weight. The reason for reduced weight loss when compared to more than 20% decrease in BFP is due to increase in lean muscle.

Also, a study in the International Journal of Obesity concluded that “CLA supplementation for 4 weeks in obese men with the metabolic syndrome may decrease abdominal fat, without concomitant effects on overall obesity or other cardiovascular risk factors.” However, it was also stated that more trials with lengthier periods would be advantageous.
The main ingredients in Tonalin are:

* Tonalin is a CLA or conjugated linoleic acid. It is a naturally occurring fatty acid that is present in the likes of meat, eggs, cheese, milk, etc.
* Tonalin is not a stimulant.
* Tonalin (CLA) contains the uptake of dietary fat by your body’s fat cells.
* Ingredients of Natrol’s Tonalin CLA
* Tonalin CLA includes 1000 mg (1 g) of a “Tonalin Proprietary Blend”. This blend is made of:
* Conjugated linoleic acid
* Oleic acid
* Palmitic acid
* Stearic acid
* Linoleic acid

Other Ingredients include:

* Gelatin
* Glycerin
* Water
* Caramel Powder

It does not contain Yeast, Wheat, Corn, Milk, Egg, Soy, Glutens, Artificial Colors or Flavors, Added Sugar, Starch or Preservatives.
Pricing and Dosage:

Considering the Tonalin dosage, 1g of Tonalin seems to be on the higher side which is good and a plus point for the Natrol’s Tonalin CLA.

Tonalin CLA is available at the cost of $10.19 for 60 softgels with 1000 mg. The recommended dosage is 1 softgel with each meal. Though this is not that expensive, it does not have nothing special to proffer. The relatively high dose of Tonalin used in the pill is good and should be retained but adding ingredients that help burn fat will be more beneficial and effective for weight loss.
The Bottom Line

Natrol is insistent in the quantity of Tonalin to be blended in Tonalin CLA. However, including some thermogenic compounds such as green tea, caffeine, or synephrine in their weight loss pill would make it more effective and result oriented. If you seek to achieve weight loss without any stimulants, Tonalin CLA could give you results. However, if you want a more aggressive product, you should go in for other alternatives with a more comprehensive formula.

Source: dietpillrating.com

Three Healthy Dessert Recipes

2011-05-30T18:21:00.000-07:00

These three recipes have one thing in common -- simplicity. Who wants to spend endless hours in the kitchen making food taste good. I for one, do not!

Creamy Sweet Treat

Not only is this recipe jam-packed with skin-loving antioxidants from the goji berries and cacao, but the good fat will keep your belly from growling after five minutes.

1 cup organic full-fat ice cream (or coconut kefir)
1 tsp organic pure vanilla extract
1 tsp organic cinnamon
2 tbsp raw cacao nibs
2 tbsp goji berries

Combine all the ingredients and serve in an ice cream bowl. Serves two.

Chocolate Milkshake

1/4 of a scoop whey or vegan formula chocolate protein powder (If you don't have a whey allergy, use it; whey is best for this shake because it yields the creamiest texture.)
1/2 cup almond milk
1/2 cup water
1 tsp vanilla
1/2 banana

Blend together and serve in a champagne glass with a sprig of mint. Drop two to three blueberries into the glass. Serves two.

Note: Don't go cheap on protein powder. Price doesn't determine quality.

Avocado Pudding

If you've checked out my chocolate avocado pudding or my key lime pie recipe, then you know exactly where I'm going with recipe -- oh, yes.

2 soft avocados, peels and seed removed
2 generous spoonfuls of raw honey
Fresh juice of 1-2 limes (to your liking)

Place ingredients into your blender or food processor and blend until smooth. Serve in a pretty bowl fit for royalty with a cup of tea in an antique teacup (if you have one). Serves two to three.

Note: Be careful -- this tastes so good, you'll want to eat it all yourself. Share it with someone so you don't overdo it.

Source: Joy McCarthy, Holistic Nutritionist

It Is Ok to Become Lightheaded or Nauseas During a Workout?

2011-05-27T15:32:00.000-07:00

Often times we push ourselves very hard, or too hard, during our workouts. This can lead to light headedness or nausea. The severity of these conditions depends more on when it happens than the fact that it happens.

During exercise, the heart is pumping harder, the blood vessels are dilating to allow the increased blood flow to get to its destination, and the increased blood volume is pumping to the working muscles. This is all perfectly normal and healthy and nothing to worry about as it is how the body is supposed to respond to the increased activity level.

Lightheadedness

Why then do some people become light headed or nauseas during or after exercise and should this be a warning sign for possible illness? The answer to that question is more complicated than just a yes or a no. The answer is, it depends. If you are feeling ill during your workout, it may be a sign of trouble. If you feel sick immediately following an abrupt cessation of exercise it may be normal. Due to the dilation of the blood vessels, if there is a slowing of blood volume from decreased activity, it may cause a drop in blood pressure which sometimes results in feeling dizzy. To avoid becoming dizzy, slow down gradually and be sure to include a cool down period at the end of each workout, especially an intense one.

Of more concern is becoming lightheaded or dizzy during a workout. Lightheadedness during exercise may be a sign of a heart problem and must be checked out by a physician. Another potential problem with dizziness as a warning sign is heat stroke. If you are exercising outdoors or in any hot environment, make sure you are wearing light, loose fitting clothes and are maintaining proper hydration levels. In addition, in cold temperatures wear layers of clothing so that you can remove layers as your body temperature increases.

Nausea

During high intensity activities (at or above 85% of maximum effort) the body shunts or takes blood away from the gastrointestinal tract to be used for the increased muscular demand and this may cause nausea In addition, too much fluid intake can have the same effect as can too little resulting in dehydration.

Other possible explanations are not eating prior to the exercise which results in low blood sugar. This condition may occur when you workout early in the morning before you have eaten or digested your morning meal or working out later in the day after possibly skipping lunch or not eating enough. Motion sickness may also cause that “I want to throw up” feeling. You might be thinking, I don’t work out on a boat so this doesn’t apply to me but motion sickness can occur by starting your exercise regime with crunches. Crunches allow your eyes to look around and that coupled with the movement of your body can throw off your equilibrium. To help correct that, keep your eyes open and fixed on a point.

Of the two, nausea and lightheadedness, the latter is the more serious cause for alarm. If it occurs during the course of your workout it must be checked out by a physician to rule out blood pressure and heart problems. Becoming dizzy after a workout or nauseous during or after are not as serious but if they occur regularly and are interfering with your workouts or recovery then they should be checked out. As with all exercise programs, be safe, use your common sense, if something feels wrong, it may be, check it out. There is always time to get back on track once you are sure you are healthy and functioning properly.

Source: Christina Leon

Healthy Banana Pancakes

2011-05-26T17:03:00.000-07:00

This recipe can very easily be made into gluten-free pancakes -- simply swap the spelt flour for a gluten-free flour such as brown rice (I find I get fluffy pancakes with brown rice flour).

Ingredients:

3/4 cup spelt or whole wheat flour
3/4 cup raw oats (soak overnight to increase digestibility if you like)
1 tsp baking powder
1 cup of almond or brown rice milk (or more, to your desired thickness)
1 tbsp milled flaxseed and 3 tbsp water (this is your egg replacement)
1 large mashed banana
1 tsp pure vanilla extract

Method:
Mix all the dry ingredients together, combine well, then add the almond milk. Combine the flaxseed and water together before adding it to the main ingredients. Add the flaxseed to the mixture and then lastly, the bananas and vanilla. Stir everything together until there are no dry lumps.

Heat skillet or pan to low-medium heat. Melt organic coconut oil or butter -- enough to cover the surface. Pour the mixture onto the pan. Each pancake can be about the size of the palm of your hand. Typical refined-flour pancakes will start to form a bubble on the top and this is when you flip them, but dense, healthy ones don't give you the same obvious signs. Flip after about five minutes, or sneak a peek to make sure it's browning nicely on the bottom.

BONUS TIP: Instead of syrup or butter, I have been spreading the most divine-tasting substance on the planet on top of my pancakes -- raw coconut butter. It's important to note that I'm using the actual flesh of the coconut, not just the oil. I recommend Artisana, my favourite brand, for vegans or those who cannot tolerate dairy (or anyone who just likes tasty food).

Source: Joy McCarthy, Registered Holistic Nutritionist

Five Fruits and Vegetables and Diseases They Fight

2011-05-19T19:52:00.000-07:00

Better health and disease prevention comes from exercise and good dietary habits. We all know the facts – eat five servings of fruits and vegetables daily, and at least walk for 30 minutes a day five days a week. Despite the fact that we know how to improve our health, few Americans get enough fruits and vegetables, preferring processed foods with consistent taste and a long shelf life.

Most studies agree- a diet consisting of foods from nature really can fight disease. Processed foods make us obese, yet they continue to reign in the American diet.

According to David L. Katz, DL, MD, MPH, FACPM, FACP, Director, Prevention Research Center, Yale University School of Medicine, New Haven, Connecticut, we have many changes to make if we are to move away from diets that come from assembly lines.

Dr. Katz says, "That we are what we eat is as irrefutably true as it is inscrutably hard to see. Just as we extract lumber from trees to build houses that don't resemble the woods, so we extract nutrients from foods to replace the cells we turn over each day by the millions, or to construct the growing bodies of children. What we eat matters".

According to the March 2008 issue of Hypertension, vegetables may help keep blood pressure lower and prevent injury to the blood vessels that can lead to heart disease. Dr Andrew J Webb (Barts and the London School of Medicine and Dentistry, UK) found that drinking a glass of beet juice daily, along with eating green leafy vegetables, is a valuable way to fight against heart disease.

Vegetables promote a healthy cardiovascular system in ways unrelated to their antioxidant properties. The researchers discovered that saliva converts nitrates in vegetables into nitric oxide, which then circulates in the body to promote healthier blood vessels, lowering blood pressure and protecting blood vessels from injury. (1)

Consider the disease fighting properties of these five fruits and vegetables:

· Cherries and cherry juice have powerful anti-inflammatory properties that can help prevent muscle pain from overuse. A study from 2006 showed that a group of study participants experienced less muscle soreness and loss of strength from ingesting the beneficial juice from cherries. The study was published in the British Journal of Sports Medicine. Because cherries have anti-inflammatory properties, many arthritis sufferers find benefit for pain relief.

· Grapes have also been shown to help fight against heart disease. The benefits of grapes go beyond their anti-oxidant powers, according to a study from the University of Michigan Cardiovascular Center, published October 2008. The study, from Mitchell Seymour, M.S., showed that grapes have "a direct impact on cardiovascular risk, beyond the simple blood pressure-lowering impact that we already know can come from a diet rich in fruits and vegetables." (2)

· Watermelon is special when it comes to health benefits. Last summer Texas A&M researchers created a stir when they suggested watermelon might improve erectile dysfunction. The truth is, all fruits and vegetables can keep our body parts in good working order, but watermelon contains arginine and citrulline – compounds that relax the blood vessels and improve blood flow. Watermelon is also rich in Vitamin C, and A, as well as lycopene found in tomatoes. Lycopene research shows us it is powerful for cancer prevention.

· Broccoli can help fight colorectal cancer. Broccoli also reduces the risk of lung cancer in smokers. Li Tang, PhD, a post-doctoral fellow at Roswell Park Cancer Institute, in Buffalo, New York researched the power of broccoli for reducing lung cancer risk in smokers. The study revealed a 22 to 50 percent lower risk of cancer among smokers who consumed at least 4.5 servings of raw cruciferous vegetables a month. Another study, published in 2006, also showed that broccoli and other green vegetables could protect from visual loss as we age. The study involved women, and the findings showed that ingredients in broccoli, lutein and zeaxanthin seemed to protect older women from macular degeneration that can lead to complete loss of vision. (3)

· Tomatoes are well known for their health benefits. Put them on a sandwich, eat them in tomato sauce, or just slice them up with some herbs on top. Tomatoes fight all types of cancer. A study from University of California, San Francisco, published in 2004 showed that men who eat at least two servings of tomato sauce weekly have a 28% reduced risk of prostate cancer.

Incorporating more fruits and vegetables into our diets is mandatory for better health. Grab a handful of grapes for a midmorning snack tomorrow, raw broccoli (or other cruciferous vegetable) mid afternoon, and have some cherries before you go to bed. We haven't even mentioned a light breakfast that might include blueberries, banana or other fruit. Put a tomato on your sandwich for lunch (or eat some wheat pasta and spaghetti sauce for dinner). Sliced watermelon makes for a delicious and easy dessert anytime. Remember to mix up your fruits and vegetables for best results.

The take-home message is that we all need to increase our intake of fruits and vegetables to fight disease. Eating five servings of fruits and vegetables really is easy.

Source: Kathleen Blanchard RN

Yummy Kale Chips!

2011-05-18T18:27:00.000-07:00

Prep Time:
10 Min

Cook Time:
10 Min

Ready In:
20 Min

Ingredients
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt

Directions
1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil, sprinkle with seasoning salt and balsamic vinegar.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Source: allrecipes.com

What is a Normal Body Fat Percentage?

2011-05-16T19:47:00.000-07:00

Instead of relying on your bathroom scale when looking to get in better shape, you should take into account your body fat percentage. When relying solely on weight to measure your fitness, you do not take into account the amount of actual fat on your body. It is always a good idea to keep track of your weight, but it is also important to keep an eye on your body fat percentage as well.

Body Mass Index

The easiest way to get an idea of your body fat percentage is to use the Body Mass Index scale or BMI. Though this does not exactly measure your body fat percentage, it gives you an idea of your body’s fatness. This formula shows you the amount of fat your body has relative to its lean tissue. For most people, this equation provides a fairly accurate association of the amount of body fat they have. To quickly calculate your BMI, divide your weight (in pounds) by your height squared (in inches).

Use these categories to determine your results:

* Underweight: Below 18.5
* Normal: 18.5-25
* Overweight: 25-30
* Obese: Above 30

Calculating Body Fat Percentage

Measuring body fat percentage is a bit more involved than using the BMI formula, which is why the BMI formula is so widely used. At a gym or at a dietician’s office, you can have your body fat percentage tested with calipers. Calipers are a clamp-like device that is used to take skinfold measurements at several locations on your body. This method is less accurate than many other body fat measurement tools, however, it is much easier that other methods to use, making it the most commonly used method for measuring body fat percentage.

Some of the technologies used to calculate body fat include:

* Underwater weighing: this is one of the most accurate methods, though very expensive and time consuming.
* Dual X-ray Absorptiometry Scan: this scan uses a low-level x-ray to determine your amount of body fat, bone and muscle.
* Bioelectrical Impedance: this method measures the speed of electrical currents as they go through your body. One of the least expensive methods, this is often a feature on higher end bathroom scales.

What is a Healthy Body Fat Percentage?

Healthy body fat percentages vary greatly depending on your age, gender and body type. Here are the basic guidelines for a healthy body fat percentage:

Men Body Fat Percentages:

* Ages 20-39: 8% to 19%
* Ages 40-59: 11% to 21%
* Ages 60-79: 13% to 24%

Women Body Fat Percentages:

* Ages 20-39: 21% to 32%
* Ages 40-59: 23% to 33%
* Ages 60-79: 24% to 35%

Reducing Your Body Fat

To lower your body fat, you must eat fewer calories than you use. The human body is made to store fat so that it maintains reserves of energy. If you take in fewer calories, your body will burn these fat reserves.

To healthily lose weight, you should aim to lose at a slow pace of no more than 2 pounds per week. Additionally, you should be sure to exercise to minimize the loss of muscle and maximize the loss of fat.

Source: fitday.com

Chromium 101

2011-05-13T19:49:00.000-07:00

When someone excessively craves sugar or sweets, there may be several explanations for it. Sometimes the body craves sweets because it needs a sugar boost. Other times, there is a hormonal reason for the craving, such as pre-menstrual syndrome. In addition, the body may crave sweets due to low adrenal function, abnormal blood sugar levels or even emotional reasons. No matter the cause, excessive consumption of sweets can be disastrous for health and for the waist-line. Vitamins may be used to naturally combat sweet cravings.

1

Add a chromium supplement to your diet. Chromium is a mineral that can be taken in pill form. The reason that it may reduce sweet cravings is that it balances blood sugar levels. As it lowers blood sugar, it also decreases cravings for sugar and sweets. The recommended dosage is 600 to 1,000 mcg per day. It should be taken in divided doses throughout the day and on a full stomach.

2

Take B vitamins. The most efficient way to supplement your diet with B vitamins is to take one B complex vitamin. B vitamins are effective in curbing cravings for sugar, because they provide a boost to the adrenal system. When the adrenal system is not functioning well, cravings for sweets often increase. Dosages depend on the brand and type of vitamin. Follow the instructions on the bottle and speak to your doctor about it as well.

3

Supplement your diet with magnesium. A deficiency in magnesium is another reason that the body might crave sweets. In particular, chocolate is high in magnesium. That may be one reason why people crave it. In general, the dosage for magnesium is three supplements per day. It may be adjusted depending on your needs or the directions on the supplement bottle.

4

Take a daily zinc supplement. According to Dr. Marcelle Pick, zinc may reduce sugar cravings, as it increases serotonin production. (Ref. 1.) A boost in serotonin lifts the mood and reduces cravings for sugar. As it can be problematic to consume excess zinc, consult a health care professional for the proper dosage information.

.

Read more: eHow.com

The Drive To Be Skinny

2011-05-10T18:59:00.000-07:00

What’s you ideal body? Is it strong and lean or size 0 skinny?

Is the body you strive for about what you think is desirable or what others think? Are your images of perfection really just modeled after the images you see in the media?

If your body image is only driven by being attractive to others, that personal preference is as individual as fingerprints. It varies from person to person. What makes one head turn is not necessarily true for another.

In a study from Evolution and Human Behavior found in NewScientist states: They found that women were less happy with their bodies and more likely to restrict their eating after seeing pictures of competitive women – described as “playing to win”, for example – compared with other women.

Maybe the issue is our view of what success and happiness mean. Generally skinny in our minds relates to models and many famous people. Models and the famous have money, power and celebrity status. All elevated in society as successful and desirable.

Wanting to be something we think we are not can drive us to do unhealthy things.

Although being skinny might seem attractive, it can be a dangerous goal. When is the desire to lose weight no longer healthy?

From the Mayo Clinic

Physical anorexia symptoms
Physical signs and symptoms of anorexia include:
•Extreme weight loss
•Thin appearance
•Abnormal blood counts
•Fatigue
•Insomnia
•Dizziness or fainting
•A bluish discoloration of the fingers
•Brittle nails
•Hair that thins, breaks or falls out
•Soft, downy hair covering the body
•Absence of menstruation
•Constipation
•Dry skin
•Intolerance of cold
•Irregular heart rhythms
•Low blood pressure
•Dehydration
•Osteoporosis
•Swelling of arms or legs

Emotional and behavioral anorexia symptoms

Emotional and behavioral characteristics associated with anorexia include:
•Refusal to eat
•Denial of hunger
•Excessive exercise
•Flat mood, or lack of emotion
•Social withdrawal
•Irritability
•Preoccupation with food
•Reduced interest in sex
•Depressed mood
•Possible use of herbal products or diet aids

Anorexia red flags to watch for

It may be hard to notice signs and symptoms of anorexia because people with anorexia often go to great lengths to disguise their thinness, eating habits or physical problems.

If you’re concerned that a loved one may have anorexia, watch for these possible red flags:

•Skipping meals
•Making excuses for not eating
•Eating only a few certain “safe” foods, usually those low in fat and calories
•Adopting rigid meal or eating rituals, such as cutting food into tiny pieces or spitting food out after chewing
•Cooking elaborate meals for others but refusing to eat
•Repeated weighing of themselves
•Frequent checking in the mirror for perceived flaws
•Complaining about being fat
•Not wanting to eat in public

There seems to be evidence that some people are genetically steered towards being a perfectionist and other traits that are associated with anorexia nervosa.

The bottom line is if you think you or someone you know is showing signs of an eating disorder, it’s important to seek help for this life threatening illness. Contact the National Eating Disorder Information Centre at 1-866-633-4220 or visit http://www.nedic.ca/

Source: freakingfitness.com

Easy Exercises For A Shapely Butt

2011-05-09T13:36:00.000-07:00

Whether it's to fit into--and look good--in that new pair of jeans or because of the upcoming bathing suit season, getting your butt toned and in shape is always a challenge. But there are many easy exercises you can do three to four times a week, even from the comfort of your own home that will help you tone, shape and firm up your behind.

Lunges

Lunges are one of the easiest yet most effective butt workouts and can be done anywhere. To do a basic lunge, stand with your feet together and take a slightly larger than normal step forward with your right foot. Bend your knee far enough that your upper leg is parallel to the ground. Hold for one second, then rise up and bring your left foot forward so you are standing straight up with both feet together again. Repeat five times for each leg for a complete set. Lunges can also be done to the side and can be done with weights for added difficulty.

Squats

Another exercise that can be done anywhere, squats are a great way to tone and shape your butt. Stand with your feet shoulder-width apart and your arms to your side. In one fluid motion, bend your knees and act as if you were going to sit on a chair as you extend both arms out in front of you for balance. Go as low to the floor with your butt as possible, then rise back up until you are standing straight. Repeat 10 times for a set. As with lunges, you can add weights to increase the difficulty. To tone different parts of your butt, simply change up the squat by making your legs wider and pointing your toes out and performing the squat again.

Leg Lifts

Lying on your back or side, leg lifts target all areas of your butt. On your side, they help to tone and shape the butt. To do a side leg lift, lay on your right side, with your left leg on top of your right. Lift your left leg up in the air as high as you can and back. Repeat 10 times, then switch to the other side and repeat for your right leg. Back leg lifts are done by lying flat on your back and lifting one leg off the ground until it is perpendicular to the ground. Return it to the ground and repeat with the other leg. Do 10 repetitions with each leg for a set.

Source: livestrong.com

Magnesium And Your Health

2011-05-07T21:36:00.000-07:00

•Magnesium and blood pressure

Evidence suggests that magnesium may play an important role in regulating blood pressure. Diets that provide plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lower blood pressure. The DASH study (Dietary Approaches to Stop Hypertension) suggested that high blood pressure could be significantly lowered by a diet high in magnesium, potassium, and calcium, and low in sodium and fat. In another study, the effect of various nutritional factors on incidence of high blood pressure was examined in over 30,000 U.S. male health professionals. After four years of follow-up, it was found that a greater magnesium intake was significantly associated with a lower risk of hypertension. The evidence is strong enough that the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure recommends maintaining an adequate magnesium intake as a positive lifestyle modification for preventing and managing high blood pressure.

•Magnesium and heart disease

Magnesium deficiency can cause metabolic changes that may contribute to heart attacks and strokes. There is also evidence that low body stores of magnesium increase the risk of abnormal heart rhythms, which may increase the risk of complications associated with a heart attack. Population surveys have associated higher blood levels of magnesium with lower risk of coronary heart disease. In addition, dietary surveys have suggested that a higher magnesium intake is associated with a lower risk of stroke. Further studies are needed to understand the complex relationships between dietary magnesium intake, indicators of magnesium status, and heart disease.

•Magnesium and osteoporosis

Magnesium deficiency may be a risk factor for postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters calcium metabolism and the hormone that regulates calcium. Several studies have suggested that magnesium supplementation may improve bone mineral density, but researchers believe that further investigation on the role of magnesium in bone metabolism and osteoporosis is needed.

•Magnesium and diabetes

Magnesium is important to carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose levels. Elevated blood glucose levels increase the loss of magnesium in the urine, which in turn lowers blood levels of magnesium. This explains why low blood levels of magnesium (hypomagnesemia) are seen in poorly controlled type 1 and type 2 diabetes.

In 1992, the American Diabetes Association issued a consensus statement that concluded: "Adequate dietary magnesium intake can generally be achieved by a nutritionally balanced meal plan as recommended by the American Diabetes Association." It recommended that "... only diabetic patients at high risk of hypomagnesemia should have total serum (blood) magnesium assessed, and such levels should be repleted (replaced) only if hypomagnesemia can be demonstrated.”

Source: healing.about.com

You Are What You Eat

2011-05-05T20:13:00.000-07:00

"Colon health in America is deteriorating. As low fiber, high fat, 'junk' fast foods proliferate, so will irritable bowel syndrome (IBS), hemorrhoids, cancer, diverticulosis, diverticulitis, appendicitis, polyps, and inflammatory bowel disease (ulcerative colitis and Chrohn's disease)."

Robert M. Charm, MD
Gastroenterology and Internal Medicine

A healthy colon cleanse and detoxification program will alleviate a wide variety of health issues caused by parasites, autointoxication, and poor digestion.

Good nutrition - including a high fiber diet, avoiding constipation, consistently drinking adequate amounts of pure water, and doing moderate exercise are all part of holistic colon health.

Other problems with the intestines may include constipation, colorectal cancer, candida yeast infection, spastic colon, intestinal ulcers, inflammation of the colon, or intestinal worms and parasites.

The human colon, also called the large bowel or large intestine, is about 5 feet long and divided into four sections:

* Ascending colon - travels up the right side of the abdomen
* Transverse colon - extends across the abdomen R to L
* Descending colon - travels down the left side of the abdomen
* Sigmoid colon - S-shaped section that extends to the rectum

Fatigue, bloating and an overall sluggish feeling may be caused by infrequent bowel movements.

If you're not having at least a couple of easy soft-formed bowel movements a day, you're likely constipated.

If your gut rumbles, if you have gas or stomach pains, or if you feel bloated with a protruding belly, you will benefit greatly from doing a colon cleanse.

A blocked, impacted colon is a breeding ground for parasites. It's so much easier to maintain a healthy colon than it is to deal with colon problems after they occur.

When fecal waste matter sits in your colon for any length of time, it becomes putrified and forms toxins. These toxins are absorbed into the circulation through the walls of the colon, and gradually create toxic conditions in other parts of the body. This process is called autointoxication.

Having a healthy colon is essential for total body well being.

Source: holistic-wellness-basics.com

Sage, Scallion, and Sweet Potato Risotto

2011-05-04T19:46:00.000-07:00

Risotto is a creamy and delicious comfort food. Yet it’s a comfort food that is also healthy: this recipe has lots of Vitamin A, copper, manganese, and B vitamins. Creamy and bold, the cayenne really pumps up the flavor. I found this recipe on Healthy Happy Life. The author Kathy calls cooking a risotto “meditation cooking”, as you stand over the saucepan and stir the rice until all the liquid is absorbed. This recipe is 100% vegan.

Ingredients:
1 1/2 cup Arborio rice
5 scallion stalks
2 small sweet potatoes
1 bunch fresh sage, 6+ leaves
1 bay leaf
1/4 cup Olive Oil
2.5 cups water
2 cups soy milk, unsweetened
1 red onion, small
2 tsp. garlic salt
2-3 dashes of cayenne

Preparation:
1. Wash scallions. Chop onion and scallions. Set aside.
2. Bake or steam sweet potatoes (20 minutes in oven or 2 minutes in microwave.) Should be slightly firm – not too mushy. Peel skin and dice potatoes into large 1″ cubes. Divide into two portions. Set aside.
3. Roughly chop sage leaves into dime-sized bits. Keep 2-3 leaves whole, for garnish.

Directions
1. Heat olive oil and 3 Tbsp. water in saucepan over medium heat. Add a dash of garlic salt, red onion, most of the scallions, a few bits of chopped sage and half of the portion of sweet potato cubes. Saute for 3-5 minutes, until liquid is absorbed.

2. Add rice, remaining salt, cayenne, bay leaf and a bit more sage. Cook one minute, or until rice is slightly translucent, stirring constantly. Turn up heat to medium high.

3. Add 1/2 cup soy milk and cook until absorbed, stirring constantly.

4. Add 1/2 cup water. Stir until absorbed. Repeat this process (alternate water and soy milk). Do not add next portion of liquid until all the previous liquid is absorbed.
IMPORTANT: YOU MUST STIR AND FOLD THE RICE MIXTURE CONSTANTLY.
Estimated time of stirring while adding liquid: 25-35 minutes.
Tip: Remove bay leaf half way through this process. You don’t want the bay leaf to overpower the sage.

5. When all the liquid has been added and absorbed your consistency should be that of a very thick oatmeal. If is seems too mushy, stir it quickly over the heat until it firms up. Be sure to taste test the rice firmness. If the inner grain is still hard-go for another round of liquid.

6. Once the texture and consistency is perfect, turn the heat to low and add remaining sweet potatoes, sage leaves and scallions. Fold over a few times. Turn heat off and cover with foil. Let sit for two minutes.

7. Serve in a warm shallow soup bowl or a small appetizer plate. Garnish with fresh sage and ground pepper. Drizzle a bit of olive oil for a richer dish.

Enjoy!

Source: Alessandra N

Vitamin D Deficiency - What You Need To Know

2011-05-03T19:01:00.000-07:00

Vitamin D is not actually a vitamin at all, but something called a precursor hormone that is extremely vital and important to your body. Besides being essential in supporting the growth of normal cells in your body, it’s also helps in regulating your immune system to support your general health on an overall basis. If you have a deficiency of Vitamin D you could be at risk for many different health problems. This said, you may be surprised to learn, that the percentage of individuals who currently have inadequate levels of vitamin D, is close to 85%, according to professionals in the field.

The issue here is that the majority of people are completely oblivious of all the symptoms that are so commonly connected to vitamin D deficiency; thus, they dismiss or reproach other symptoms that could be your body trying to tell you something is not right.

* Fatigue or Low Energy

Diminished levels of energy and an overall feeling of tiredness, are many times, the first sign from your body, that there is a vitamin D deficiency. Most people ignore these feelings as symptoms and assume that their fatigue is due to stress or other situations and think that by avoiding stress or getting more rest that the problem will go away on its own.

Even as both of these symptoms could be connected to anxiety and other similar indicators, they usually serve as the body’s first sign of vitamin D deficiency.

Sleep Pattern Deviations

Deviations in sleep patterns are many times, overlooked, and are another sign of inadequate amounts of vitamin D in the body, which can likely be associated with stress. These irregularities can take many forms from constantly waking throughout the night to sleeping longer hours than normal and still feeling fatigued upon rising.

A person suffering from vitamin D deficiency may find themselves feeling constantly tired and barely able to keep their eyes open during the day. Vitamin D Deficiency Symptoms should be solved as fast as possible.

* Getting Colds and Illnesses More Frequently

If your body has been lacking a healthy level of Vitamin D over a period of time, your immune system will weaken, making it difficult to defend your body from viruses and bacteria that cause colds and other types of illnesses. Even worse, if your deficiency gets to a severe level, you could find that you are sick more often than you are healthy, prompting repeated doctor’s visits as well as missed time at work or school.

* Joint Pain, Muscle Pain – and Even Weakened Bones

Vitamin D is an essential player in keeping your cells healthy, a deficiency may cause you to experience frequent bone fractures as well as repeated muscle or joint pains. Unfortunately, the severity of the muscle and joint pain experienced by people with a Vitamin D deficiency are often misdiagnosed as fibromyalgia or other related disorders. With children the results of an extreme Vitamin D deficiency can be bowed legs or rickets.

* SAD or Seasonal Affect Disorder

Some people suffer from a deficiency of Vitamin D only during certain months of the year, prompting the disorder to be called the Seasonal Affect Disorder. This is an illness that generally impacts individuals residing in areas where sunlight is minimal during specific time periods throughout the year. Years ago, this condition was known as the midwinter blues, as SAD causes depression. However, when it comes to depression that’s directly related to a Vitamin D deficiency anyone can be affected no matter where they live, and there have been severe cases of depression that actually interfered with the normal functions of people’s lives.

Experiencing Mood Swings

Mood swings is another symptom that may arise in individuals lacking vitamin D. A person could feel great one day and too depressed to get out of bed the very next morning. They may be feeling totally confident and in control in one moment, and then suddenly unsure of themselves and angry just minutes later. Mood swings are both detrimental to a person’s life and affect the lives of friends and loved ones.

Research has shown that patients who suffer from a Vitamin D deficiency are also more likely to suffer from high blood pressure, heart disease, diabetes, Osteoporosis, an inability to lose weight, and even some forms of cancer. Furthermore, old charts that exhibit details about how much vitamin D is required to keep healthy are outdated and inaccurate, ranking well below the necessary levels of vitamin D to keep up optimum health.

The average individual is not obtaining an adequate supply of vitamin D, either from sun exposure, or vitamin D foods, according to research. So, it is wise to be aware of the symptoms of vitamin D deficiency before it has a permanent affect on your health.

Source: fitnesshealthtoday.com

Ouch! Stress Fractures Suck!

2011-05-02T20:41:00.000-07:00

A stress fracture is a hairline crack in a bone that has experienced repetitive force against it, such as from running (which can cause stress fractures in the hip, tibia, ankle, or foot; those in the shin or foot are most common). Typical treatment is rest and applying ice to the injured area. Prevent stress fractures by wearing proper footwear and building strength and activity level over time; some stress fractures occur because an athlete increases his or her activity level too rapidly.

Fatigued muscles after a while aren't able to absorb the stress of a certain activity, so the bone begins to absorb the impact, resulting in a tiny fracture.

The American Academy of Orthopaedic Surgeons suggests how to help a stress fracture heal:
•Take a break from the exercise or activity that triggered the stress fracture. Generally, healing takes about six to eight weeks.
•If possible, limit yourself to light activity that doesn't cause pain for your particular fracture.
•Using a brace or shoe insert may help speed healing.
•Don't resume the activity too early, as re-injuring the area could cause an even larger, longer-lasting problem.

Source: Diana Kohnle, Catherine Holecko

Accupuncture For Pain Relief

2011-04-27T20:11:00.000-07:00

Receiving acupuncture for pain relief is real, not the result of the placebo effect. Mounting research evidence supports the conclusion that acupuncture provides clinically important pain relief. For example, in a study presented at an American College of Rheumatology meeting in San Antonio, Texas, in October 2004, researchers found that patients who received 3 months of regular acupuncture treatments for pain relief experienced less pain and were able to move better than patients who received fake acupuncture treatments, as reported by Reuters.

The study involving acupuncture for pain relief, conducted by Marc Hochberg, MD, MPH, a rheumatologist at the University of Maryland, included 570 patients with arthritis who still experienced pain in spite of taking medication. Subjects were divided into three groups. Each group received one of the following: traditional Chinese acupuncture, fake acupuncture with needles taped to the skin rather than inserted, or educational materials regarding arthritis and pain. Within 8 weeks, the acupuncture patients began feeling significantly better, according to a report in UPI Science News. Patients continued to improve over the 26-week study.

Acupuncture originated in China more than 2,000 years ago and is part of traditional Chinese medicine (TCM). TCM is based on the concept that chi, or “life energy,” flows through all living things and is influenced by yin (negative energy) and yang (positive energy). When the flow of chi within the human body is disrupted, yin and yang are said to be out of balance. Acupuncture is a treatment designed to restore this balance.

The acupuncture method receiving the most scientific study uses thin, solid, metallic needles to penetrate the skin at specific anatomical points. While the reasons why acupuncture for pain relief works have not yet been definitively explained, the National Institutes of Health National Center for Complementary and Alternative Medicine continues to fund studies that examine the practice.

Source: Shirley Archer, JD, MA

Massage Therapy For Health And Fitness

2011-04-27T19:59:00.000-07:00

Massage affects the body as a whole. To understand how massage therapy works, some of the physiological effects of massage need to be briefly examined.

Massage is known to increase the circulation of blood and flow of lymph. The direct mechanical effect of rhythmically applied manual pressure and movement used in massage can dramatically increase the rate of blood flow. Also, the stimulation of nerve receptors causes the blood vessels (by reflex action) to dilate, which also facilitates blood flow.

A milky white fluid called lymph carries impurities and waste away from the tissues and passes through gland-like structures spaced throughout the lymphatic system that act as filtering valves. The lymph does not circulate as the blood does, so its movement depends largely on the squeezing effect of muscle contractions. Consequently, inactive people fail to stimulate lymph flow. On the other hand, the stimulation caused by vigorous activity can be outstripped by the increased waste produced by that activity. Massage can dramatically aid the movement of lymph in either case.

For the whole body to be healthy, the sum of its parts -- the cells -- must be healthy. The individual cells of the body are dependent on an abundant supply of blood and lymph because these fluids supply nutrients and oxygen and carry away wastes and toxins. So, it is easy to understand why good circulation is so important to our health and why massage can be so beneficial for the entire body due to its effect on circulation alone.

Source: George Langlitz, III, CCSP

Keep Your Knees Happy By Doing These Simple Things

2011-04-26T18:51:00.000-07:00

How do you save your knees while exercising? Your knees are the life line to your fitness, since using your legs is the best way to increase total energy expenditure when working out and is completely necessary to perform full body functional exercises, as well as cardio. So I thought it would be a good idea to take a look at your knee and see how common problems arise and how we can prevent them.

First, let’s take a look at the anatomy of the joint. The knee joint is a hinge joint, it’s where the thigh bone (femur) meets the shin bone (tibia), but unlike a door hinge where the movement occurs in just one plane of motion, your knees have a little rotational component to it at full extension. To make matters more interesting the knee is actually comprised of two joints the tibio-femoral joint where your thigh (femur) meets the shin bone (tibia) and the patello-femoral joint where the knee cap (patella) meets the thigh bone (femur). And the patello-femoral joint, is not a hinge joint, it’s a gliding joint where the knee cap glides along the thigh bone (femur) as you bend and straighten your knee. Two joints for the price of one! (...beat that Walmart!)

But more is not necessarily better, having two joints in one, also means more possible complications. Unlike most other hinge joints that only have one force acting on the joint, the knee has two forces acting on it, a compressive force and a shearing force. So now your knee has to be able to withstand two types of forces as it goes through it’s range of motion. As your knee bends, the compressive force increases, reaching it’s peak at 90 degrees, but as it passes 90, the compressive force on the patello-femoral and the tibio-femoral joint actually lessens. However, the shearing force within the tibio-femoral joint keeps increasing as you bend your knees reaching it’s highest force when the knee is in full flexion.

Load is another factor that affects your knees. The greater the load the more compressive and shearing force that acts on your knees. However, these forces can be offset by applying proper technique when performing such exercises like squats and lunges that requires deep knee flexion. Without getting too deep into what seems like a bottomless pit of complex anatomy and physics of the knee joint, the most important factors affecting the health of your knees are proper technique, strength and flexibility. So without any further ado let’s take a look at what you should be doing to keep your knees healthy.

First and foremost good technique! Technique or form is something that I’ve always been a real stickler about, and it may seem like a real pain in the butt initially, but when you understand the importance of it, I think you’ll agree that dealing with a little nuisance in the beginning will pay off greatly in the long run. One of the reasons why technique and form is overlooked I think is because these exercises are movements that we can easily do and have been doing for a long time. It’s not like we’re learning how to do a 720 McTwist with fries on the side on our snowboard. It’s human nature to overlook things that are easy.

Take a look at squatting for instance… we can all squat right? I mean, we squat up and down all day long. But when I ask people to squat in front of me, 9 out of 10 times they do it incorrectly. That means they’ve been squatting hundreds of times a day… incorrectly! And the worst part is, bad habits get ingrained in your brain. So now, you have to erase all the bad habits first, which by the way isn’t always as easy as it sounds, and then re-learn one of the most basic human movements from scratch!

So let’s take a look at some easy tips to remember that’ll help you improve your form and save your knees.

When your doing squats or lunges, try and keep your knees from traveling too far forward. This helps greatly reduce both compressive and shearing forces on your knees. A good point of reference is you toes, if your find that your knees are easily passing over your toes, your not squatting or lunging correctly. When your squatting try sticking your butt back as if your sitting down on a low chair, this will help reduce the angle of your tibia (shin) and stops your knee from traveling forward as much.

When your lunging, try taking bigger steps and emphasize shifting your body weight down with each lunge instead of forward. A good drill to do is to stand in a split stance position. Take a pretty wide split stance, so that when you go down into a split squat, the angle of your front knee is about 90 degrees. Now take a stick and hold it behind you so that the stick is running up and down along your spine. Make sure that the back of your head, your upper back and lower back are all touching the stick. Slide the stick down so that the bottom of the stick touches the floor. Now descend down into a split squat position, while sliding down the stick, the stick should not move forward or change it’s angle, it should stay straight. Descend all the way down and then come up and repeat. This is a good way to learn how to lunge properly without leaning forward. Try this drill out a few times before you lunge and see if you can tell the difference. If you’ve been lunging wrong, you should immediately feel less pressure on your knees.

Another common mistake I see is the buckling in of your knees when doing squats or even lunges. This is usually an indication of a lack of gluteal strength. This is also known as the valgus knee, where the knee tends to bow in during flexion from doing exercises like squats and lunges. This causes excessive strain on your knees (especially the ACL), and compromises the patello-femoral joint by not allowing the knee cap to track properly. Strengthening your glutes, especially the gluteus medius (side of your butt) have shown to help your knees stay in a more neutral position when squatting and lunging.

A common phenomenon that occurs from sitting too long and too often is the “butt amneisa”... yes that’s right your “behind” has lost all it’s memory and can’t remember what it is or what to do. But there’s a simple solution to waking your butt up… literally. Bridges. It’s simple and effective and can be done pretty much anywhere you can lie down on the floor. Start by lying down on your back, with your knees bent around 90 degrees and place your feet on the floor about shoulder width apart in a slight pigeon toed position. Raise your hips up off the floor until your hips and torso are in straight alignment. Squeeze your glutes at the top and bring your hips down and repeat.

For added difficultly and benefit, you can do one legged bridges. Just bring one knee up towards you chest and perform the bridge with the other leg. These are simple but very effective exercises that you can do just prior to doing the squats or lunges to wake your “butt” up.

Another great exercise to activate your gluteus medius is the crab walk. You need a rubber band for this exercise. Wrap the rubber band around both knees or ankles depending in how strong you are, stand in a semi-squat position with your knees bent about 20 degrees, with your low back straight, butt back and chest up. Take small steps to the side, much like a crab walking… and no you don’t have to do the claw thing with your hands, unless your exercising and entertaining kids at the same time. Go about 10 yards and return until you feel your gluteus medius firing! If you’ve never done this before, trust me it doesn’t take very long until you feel like your butts on fire. Do this before your squats and lunges and you’ll have your gluteus medius primed for action!

Last but certainly not least… flexiwww.maxworkouts.combility. Flexibility of your ankles and hips are especially important in saving your knees. Having the proper flexibility in those joints greatly enhances the ability of all the right muscles to be activated when doing exercises that heavily involve you knees, and also enables you to perform the exercises correctly.

That’s sort of the quick and dirty version on how to save your knees. Of course there may be many other factors involved that may be causing your knee issues… but proper form, proper strength of your glutes and proper flexibility of your hips and ankles will take you a long way in helping minimize unnecessary strain put on your knees. Whether you have knee issues or not make sure to incorporate some of the things I pointed out and give your knees a healthy break.

Source: www.maxworkouts.com

About Digestive Enzymes

2011-04-25T19:58:00.000-07:00

Your body produces Digestive Enzymes that break down the food you eat into nutrients. These nutrients are then absorbed into your body through the small intestine.

When your body lacks these enzymes, it doesn’t digest properly, as a result, your body does not absorb the nutrients it needs.

A lack of enzymes, along with poor digestion can lead to an overgrowth of parasites, food allergies, unbalanced gut bacteria, constipation, indigestion, gas, bloating and other Digestive Health Issues.

Here you will find a list of enzymes and the benefits of digestive enzymes

Amylase (aspsergillus orzyne) : Responsible for the digestion of carbohydrates, amylase is an enzyme that breaks starch down into sugar. Amylase is present in human saliva, where it begins the chemical process of digestion. Foods that contain much starch but little sugar, such as rice and potato, taste slightly sweet as they are chewed because amylase turns some of their starch into sugar in the mouth. The pancreas also makes amylase (alpha amylase) to break down dietary starch into di- and trisaccharides which are converted by other enzymes to glucose to supply the body with energy.

Betaine HCL (betaine hydrochloride) : Responsible for the digestion of fats and proteins, betaine hydrochloride (betaine HCL) is an acidic form of betaine, a vitamin-like substance found in grains and other foods. Betaine hydrochloride is recommended as a supplemental source of hydrochloric acid for people who have a deficiency of stomach acid production (hypochlorhydria).

A deficiency of gastric acid secretion increases the likelihood and severity of certain bacterial and parasitic intestinal infections. Some research suggests that people with a wide variety of chronic disorders, such as allergies, asthma, candida albicans and gallstones, and acne do not produce adequate amounts of stomach acid.

Bromelain (pineapple) : Bromelain is a proteolytic enzyme found in raw pineapple and aids in the digestion of protein rich foods. It is also a vegetarian alternative to animal sourced enzymes. (Benefits of Bromelain) Bromelain aids digestion by enhancing the effects of the digestive enzymes trypsin and pepin. It can also help to prevent heartburn by ease diarrhea, if either are caused by a deficiency of digestive enzymes.

Cellulase (aspergillus niger) : Responsible for the digestion of fiber, from fruits and vegetables.

Lipase : Lipase is responsible for breaking down lipids (fats) and the digestion of nutrients in the intestines. (benefits of Cellulase) This digestive enzyme is responsible for breaking down lipids (fats), in particular triglycerides, which are fatty substances in the body that come from fat in the diet.

Lipase and Lipase AN : help digest fats and oils. Undigested fats can cause weight gain, high cholesterol, and high blood pressure. Additionally, Lipase helps your body better utilize omega fatty acids.

Ox Bile Extract (ox bile) : Ox Bile Extract helps improves bile secretion which helps ease digestion. Benefits of ox bile extract include a possible reduction of gallstones, greater absorption of vitamin K, A, D and E and may be beneficial in treating liver diseases such as cirrhosis and hepatitis.

Pancreatin : A combination of 3 enzymes, Pancreatin produced by the exocrine cells of the pancreas. It is composed of amylase, lipase and protease. This digestive enzyme mixture is used to treat conditions in which pancreatic secretions are deficient, such as pancreatitis and cystic fibrosis.(Benefits of Pancreatin) It has been claimed to help with food allergies, celiac disease, autoimmune disease, cancer, and weight loss. Pancreatin is sometimes called “pancreatic acid”, although it is neither a single chemical substance nor an acid.

Papain (papaya) : Responsible for breaking down proteins, papain is an enzyme present in papaya. The benefits of papain is breaking down meat fibers. It has been utilized for thousands of years in its native South America.

Pepsin : Pepsin benefits-helps digests protein, and stimulates the liver to produce bile. In the stomach, the enzyme pepsin functions to break proteins into smaller pieces. Because pepsin can only break the bonds next to certain amino acids, proteins are only broken into these shorter chains, and not digested all the way to amino acids. That must be done later, in the small intestine. Most digestion and absorption of nutrients occurs in the small intestine.

Protease (Carica papaya) : Responsible for the digestion of proteins, protease is responsible for digesting proteins in your food, which is probably one of the most difficult substances to metabolize. The benefits of protease is considered to be one of the most important enzymes that we have. If the digestive process is incomplete, undigested protein can wind up in your circulatory system, as well as in other parts of your body.

Phytase, Hemicellulase and Xylanase
specifically help with releasing fiber-bound minerals from plant sources.

Due to the high amount of processed foods in the North American diet, people over the age fo 35 can benefit from the daily use of digestive enzyme supplements.

Source: weight-loss-diet-tips-4-life.com

Reading Food Labels 101

2011-04-22T21:25:00.000-07:00

Food labels have been required on prepackaged foods in Canada since December 2007. If you are familiar with food labels in the United States you will notice that they are similar. In fact, Canadian food labels feature an almost identical "Nutrition Facts" table that lists the nutritional content of the food. Canadian food labels also list ingredients and any relevant nutritional claims, such as "cholesterol-free." By reviewing food labels you can make healthy, educated choices about the foods that you eat.

Difficulty: Easy Instructions

1
Look for the serving size that is being used on the label to compare to the amount you eat. Typically this will be listed as a portion of the food, such as "Per 125 mL (87g)," and will be located directly under the words "Nutrition Facts."

2
Review the listed nutrients on the food label. This will tell you the amount of fats, cholesterol, sodium, carbohydrates, proteins and vitamins are in the serving of food.

3
Use the "% of Daily Value" by each nutrient to determine if the serving has a little or a lot of each nutrient. This will help you to decide if the food is a healthy or unhealthy choice.

4
Look at the ingredients list on the food label to see what is in the food. If you have food allergies or want to avoid a particular item, such as peanuts, this is where you will find out what ingredients are in the food.

5
Choose healthy foods by taking note of any nutritional claims on the food label, including calorie-reduced, salt-free and low in saturated fat. You may even see a claim such as "A diet that is rich in fruits and vegetables can reduce the risk of certain types of cancer."

Source: ehow.com

Fish Oil & Ethical Considerations

2011-04-18T19:53:00.000-07:00

You’ve read the nutrition research headlines about omega-3s and seen your doctor about your health status and risk factors for disease. Perhaps you’ve even consulted a registered dietitian who may have wisely advised you that while a supplement will never make up for a poor diet, there is increasing evidence for a certain few nutrients that most Americans don’t consume enough of and some that the body can’t produce itself. From one or several of these sources you may have learned that about those omega-3 fatty acids, essential dietary fats that have been associated with reducing the risk of a number of health risk factors as well as promoting healthy aging of the heart and brain. Omega-3s have strong anti-inflammatory properties, and inflammation has been flagged as a risk factor for a host of chronic diseases from heart disease and diabetes, to Alzheimer’s and arthritis. So, you’ve made up your mind to go get a fish oil supplement, but as you will see among the virtual sea of choices, there are many fish-oils to choose from, making for a challenging against-the-current swim unless you know what to look for on the labels.

1. Purity is key: In deciding on where to spend your money and what you will or won’t put in your body, purity should be a foremost priority in choosing a fish oil supplement. Toxins, contaminants, and other impurities are a risk in farm-raised and wild fish today and the supplement industry has a unique opportunity—if not obligation, since it’s not officially required—to remove any contaminants that may be harmful to humans like dioxins, PCBs, and heavy metals such as mercury and lead. Molecular distillation is one method that is effective to remove contaminants and ensure purity that exceeds established limits. This process involves separating and removing the toxins and contaminants from the oil, resulting in a purified fish oil that is used in the final supplement. Look for a product that mentions the method of reducing contaminants.

2. Third party testing is a must: Responsible and ethical companies will voluntarily submit their products to be independently third-party tested to make sure that they exceed standards and have ‘no detectable levels’ for contaminants like mercury, lead, PCBs and dioxins. Respected international agencies include the World Health Organization (WHO), International Fish Oil Standards (IFOS) and Council for Responsible Nutrition (CRN). Look for the label to read (or similar language): Every batch is third-party tested, showing no detected levels of heavy metals, dioxins or PCBs.

The Environmental Defense Fund (EDF) also provides an online rating system listing a growing number of fish oil supplements, giving certain products a rating of “Best Choice” (conforming to the strictest standards for safe levels of contaminants) if they have been third-party tested as safe and proven to be free of any detectable contamination. For example, the Nordic Naturals brand (which I'm familiar with since I serve as a scientific advisor), offers a whole line of fish oil supplements meeting the highest levels of purity, that are third-party tested and also rated “best choice” by the EDF (in addition to fitting criteria 3, 4, and 5 below.)

3. No repeats, freshness counts: That unappealing fishy aftertaste that many people experience with certain fish oil supplements is a result of oxidized fish oil in a product that is not fresh or was not immediately purified and made into the final product and sealed. Fish oil capsules should not ‘repeat’ and if they do, it’s a sign of oxidation and a product that is not fresh. Ideally consume fish oil supplements as recommended with a meal to minimize the potential for any unfavorable (or unFLAVORable) individual effects. Once opened, keep fish oil in the refrigerator for maximum shelf life, however a fresh, high quality product can actually stay in a sealed container in cool, room-temperature out of direct sunlight for several weeks without any problem.

4. Keep the ingredients simple: As a good general rule of thumb, stick with fish oils that provide simple ingredients without a lot of extras. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are the omega-3 fatty acids that come from fish. A fish oil supplement may also have plant-sources like borage oil and/or evening primrose on the label, but in most cases should not have other extras like vitamins, preservatives, fillers, or artificial colors. One such exception may be vitamin D, a fat soluble vitamin that can easily be paired with a fish oil supplement to minimize and streamline the number of supplements an individual may take. Check with your health care provider and a registered dietitian about your personal needs regarding vitamin D and any supplement or combination.

5. Feel good about your brand: Fish oils are sourced from our environmental resources, the very resources that we both threaten each day through how we live as a growing population but also rely on for our survival. A quality fish oil can be good for your body and mind and the environment too. Check to see that the company sources clean and plentiful fish from healthy and abundant waters and has a company philosophy committed to sustainability, renewal and respect for the environment.

So what’s ‘the catch’? A quality product that you feel good about if you do a little research and read the labels. And for the potential that fish oils offer to your heart, brain and overall health through a nutritious diet and selective supplementation, you can better know what to look for when it comes to safe and nutritious food and supplement options for your best health.

Source: Wendy Bazilian, MD

Healthy & Delicious Sweet Potato Pancakes

2011-04-15T20:37:00.000-07:00

Ingredients
First side cooking.
(This recipe make approximately 5 large or 10 small pancakes.)

coconut oil to pan-fry in (amount will vary)
3 eggs
2 Tsp coconut flour
1/2 Tsp cinnamon
1/4 Tsp ground ginger
1/4 Tsp sea salt
2 cups shredded sweet potatoes (using a food processor with a shredding disc is ideal, or you can shred them by hand)

Preparation
The flip side.
•Beat the eggs with the coconut flour and spices. Mix in the shredded sweet potatoes until well combined.
•Use a large cast iron skillet over medium-low heat with coconut oil coating the pan and filling it up about 1/8″ high for shallow pan-frying.
•Spoon the mixture into the pan in desired sized “cakes.” I made mine roughly 4-6″ in diameter and cooked them one at a time but you can also make smaller ones and load up a pan with 3-4 at a time.
•Serve warm or at room temperature/on-the-go- alone or with bacon and eggs. Yum.

Variations
If you prefer a savory taste, leave out the cinnamon and ginger and replace with 1/4 tsp dried or 1/2 tsp freshly chopped rosemary.

Source: Diane Sanfilippo, BS, Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach

Rotator Cuff Injuries: Symptoms and Treatment

2011-04-14T18:19:00.000-07:00

What is a rotator cuff injury?
The rotator cuff is a term used to describe the tendons and muscles that support, stabilize and allow the arm to move up and down, as well as rotate. The four muscles include the supraspinatus, infraspinatus, subscapularis, and teres minor. Injury to muscles or tendons that attach to bones comprise contractile units. These units stabilize the shoulder and allow its motion. A strain occurs at a unit’s weakest point.

How do you prevent a rotator cuff injury?
Warm up adequately prior to any physical activity, practice or competition. The athlete should participate in a strength and flexibility program appropriate for their sport especially a shoulder strengthening and conditioning program prior to throwing sports. For participation in contact sports, protect shoulders with special equipment such as the Antibody The Angle Shoulder brace™ or shoulder pads. After recovery, strapping or elastic wraps may protect against re-injury.

What are the signs of a Rotator cuff injury?

The signs of a rotator cuff injury are:

Noticeable pain in the soft tissues surrounding the strain, including nerves, periosteum(covering of bone), blood vessels and lymph vessels at the time of injury.
Loss of strength(moderate to severe strain)
A common symptom of a rotator cuff injury is aching, and weakness in the shoulder when the arm is lifted overhead.
Crepitation(“cracking” feeling and sound when the injured area is pressed with finger).

Calcification of the shoulder muscle or tendon(visible with x-rays)
Inflammation of the tendon sheath. A less severe injury may result in swelling, bleeding and bruising. This creates pain and inflammation as the swollen muscle pushes on the nearby bone. This can last several months before the muscle is entirely healed. Continued activity can increase the swelling, and lengthen the recovery time.

What body parts are involved in a Rotator cuff injury?
The specific body parts involved are four muscles including the supraspinatus, infraspinatus, subscapularis, and teres minor. The bones in the shoulder area, including the humerus, scapula and clavicle.

What are the main causes of a rotator cuff injury?

The main causes of a rotator cuff injury are:

Prolonged overuse of muscle-tendon units in the shoulder.
Single violent blow or force applied to the shoulder. Powerful muscle twisting or a violent muscle contraction.

How long does a rotator cuff injury take to heal?
If this is a first time injury. Proper care and sufficient healing time before resuming activity should prevent permanent disability. Torn ligaments and tendons require as long to heal as fractured bones do. The Average healing times are:

Mild strain: 2 to 10 days
Moderate strain: 10 days to 6 weeks
Severe strain: 6 to 10 weeks.
If this is a repeat injury the complications listed above are more likely to occur.

Source: bodywear.com

What You Need to Know About Calcium

2011-04-13T20:30:00.000-07:00

Calcium is considered as one of the most essential elements in the diet because of its structural use in the composition of teeth bones and soft tissues in the body. Whether it is used for strengthening the bones or enhancing the blood clotting process, the human body needs calcium to efficiently operate. As a matter of fact, if you do not get the right amounts of calcium in your diet, the body reacts by taking in calcium from the bones to maintain normal blood calcium levels. A prolonged calcium deficiency may lead to bone fragility and later on worsen into osteoporosis.

The recommended daily allowance for calcium in adults is around 700 to 800 mg every day. Experts believe that adults above the age of 50 must take in around 1,500 mg calcium daily for the prevention of osteoporosis, a pathologic condition where the bones become brittle due to lesser bone density.

How is calcium utilized in the body?
Around 99% of calcium is stored in the body's bones and teeth. Calcium plays a big role in giving strength and mass to your bones. The remaining 1% is distributed into the bloodstream and performs several essential functions. Calcium is needed by the central nervous system. Calcium ions are vital in transforming electrical impulses into chemical signals within the brain. Calcium plays a significant role in the blood clotting process thus preventing drastic bleeding episodes.

Calcium is also an essential mineral for the muscular system. The muscles in the body depend on calcium to connect nerve impulses among nerve fibers and muscle tissues. A lack of calcium in the body may cause your muscles to twitch or even worse, your heart muscles stop beating.

Calcium in your Everyday Diet
Calcium can be found in three food classes: milk & dairy products, fish & shellfish, and green leafy vegetables. Dairy products such as whole milk, cheese and yogurt are excellent sources of calcium. Other than these milk products, there are also non-dairy sources that will help you achieve the daily average calcium requirements in the body. The soft bones found in tinned salmon, sardines and pilchards are good sources of calcium. Soy bean products such as tofu are also good alternatives. Other non-dairy calcium sources include green vegetables (broccoli, okra, turnip greens, spinach & etc.), nuts, sesame seeds and dried fruits.

Calcium Supplements: Do they work?
Nowadays, you can also find plenty of calcium supplements in the market. These calcium supplements are usually prescribed by doctors in the treatment and prevention of osteoporosis. Many specialists recommend taking calcium tablets after meals because of its acid reducing effects in the stomach. Supplemental calcium should only be used upon your doctor's approval. Excessive calcium levels in the body may result to constipation, excessive gas and bloating. Calcium supplements should not be taken by people suffering from diseases such as hyperthyroidism and chronic kidney disease.

Source: Charmaine Ann Enerio, RN

Chia Seeds - Ten Benefits

2011-04-12T18:43:00.000-07:00

Do you want to increase your brain power and body strength with one of the most powerful foods imaginable?

Here are ten benefits to using chia seed in your life. Chia seeds are:

1. Nutritious. Chia seed provides ample calcium and protein to your tissues. The seeds are also rich in boron, which helps the body assimilate and use calcium. The nutrients also support proper brain functioning.

2. Water loving. The seed can soak up ten times its weight in water. Do this fun experiment. Put one tablespoon of chia seed in a cup of water and stir. Wait a few hours and see what happens. When inside your body, the seeds help you stay hydrated longer, and retain electrolytes in your bodily fluids.

3. Easily digestible. The shells are easily broken down, even when swallowed whole. This is an improvement over flax seed, which have to be ground up to be digested properly. If you eat flax seed whole, it will just pass through.

4. Concentrated. If I could only take one cup of food for a few days, I'd choose chia! The food value per volume is simply astounding. You don't need much.

5. Mild tasting. Unlike some seeds, the flavor is very mild. The mild taste makes it easy to put in sauces, smoothies, breads, puddings, and whatever you want. They won't really change the taste, but will add to your nutrition!

6. Energy enhancing. The health pioneer Paul Bragg did an experiment an endurance hike with friends. They divided up into a chia-eating group and another group, who ate whatever they wanted. The group eating only chia seeds finished the hike four hours, twenty seven minutes before the others, most of whom didn't even finish at all.

7. Versatile. The seeds can be used to replace less-healthy fat in just about any recipe. You can use them uncooked in salad dressings, spreads, fruit shakes, ice cream, and just about anything you want. You can also add them to cookies, cakes, muffins, and other baked goods. I usually just mix in a couple of teaspoons to my juice or water and drink them down!

8. Slimming and trimming. Yes, the seeds will help you lose weight, for two reasons. The first reason is that they are so filling that you will eat less of other foods. The second reason is that they actually bulk up and cleanse your body of old "junk" in your intestines.

9. Endurance enhancing. Chia seeds are known as the "Indian Running Food". Also, the ancient Aztec warriors used chia seed during their conquests. I'm a runner, and I've used chia seed to enhance stamina and endurance on my mountain runs, some of which are several hours long!

10. Regenerating. After eating, the nutrients travel to the cells very quickly due to the ease in digestion and assimilation. Use them when you want to build or regenerate healthy body tissue.

Source: Christopher Westra

10 Tips for Toned Arms

2011-04-11T19:21:00.000-07:00

10 - Drink Water
Drinking water can both help you lose weight and help you appear thinner. Bodybuilders have been using water asÃ‚Â a means to pump up their muscles days before a contest as it can sometimes aid in the illusion that your arms are tight. As to whether this works or not, I’m not sure. I am sure, however, that drinking water has so many health and fitness benefits that you would be a fool not to drink more of it!

9 - Cardio like a maniac!
I see many women at the gym doing the same thing every day. Day in day out. Run on the treadmill for 30 minutes. Ride the exercise bike for 10 minutes. Boring, boring, boring!

If you want to get toned, defined and thinner arms then you need to increase your training intensity. You need to make your cardio workouts explosive and you need to put those underworked arms and legs under some full on stress (in a healthy way).

Instead of doing the usual bike ride or treadmill run try and do a few sessions of hill sprints, wind sprints, boxing, etc. per week. You will notice a huge difference.

8 - Jump Rope
Jumping rope / skipping will boost your arms progress by miles. They get a great workout while doing cardio - what could be better? You will notice increased weight loss, increased muscle definition and you can do asÃ‚Â much or as little of it as you like depending on how thin you want your arms. Use this tip well!

7 - Split your weights routine
Many women do a full body weights workout each time they go to the gym. What I mean by this is, they go to the gym three times a week and each time they work out every major muscle group.

This is fine but it has problems. The main problem is that if you work out every muscle group every time you will not be able to stress it as much as you would if you were only working one or two muscle groups out. You don’t have enough time.

So, if you want to tone your arms up then you should try splitting your workout so that you train your biceps and triceps on their own day so they can be put under the maximum amount of work possible.

6 - Eat natural
I have been really into natural foods this year. Eating natural foods like fruits, vegetables and good meats will help you tone your arms. I have noticed that I lose weight automatically when I go all natural and this aids in the toning process.

Remember, to tone your arms you need to remove as much fat as possible off of your entire body. One of the best ways to kick this process along is to eat naturally.

5 - Use whey protein powder
Sometimes in our modern lives we don’t have time to get enough protein in our diets. If this is the case for you then you might want to consider using a whey protein powder to supplement your diet.

Whey is the best protein. It works hard and fast in the human body and seems to bring the best results for everyone. I highly reccomend the brand Optimum as it has a long standing reputation as a high quality product.

Using a protein powder straight after your weights workout in a post workout milkshake is particularly useful.

4 - Hit up a boxing class
Everyone I know who has tried boxing on a regular basis has had amazing muscle definition results. The arms seem to get the most toned and firm of all the muscles as they are doing a lot of work. Think about it. In a session on the heavy bag the arms have to tense on impact of punching, wind up to punch, etc. It can be very hard work.

If you are the type of woman who has a lot of problems with big, flabby arms then boxing may be the best thing you can do. Like skipping it allows you to get a heavy cardio workout whilst working the muscles. Bonus.

3 - Increase your weight and decrease the reps
When you weight train do not fall under the mis information that using light weights with high reps will tone your arms. It won’t. It is an old rumor that should be put to rest.

If you want to tone your arms you should gradually begin to use heavier weights with less reps. This is how we grow muscles. Each time you workout you should stress the muscles slightly more than the last by increasing the resistance placed on it. Toning the arms is no different. You need muscle to be able to show it off.

2 - Remember that toning really means weight loss
Remember that if you want to tone your arms you really need to focus on losing fat. It is fat that makes arms look soft and it is losing that fat that makes your arms look hard, defined and toned.

As people always say, it doesn’t matter how nice your muscles are, if there is a layer of fat covering them you will never get to see them. So, if you are having trouble toning your arms then perhaps you should shift your focus to weight loss practices like a clean diet and good cardio as opposed to weight training five days a week.

1 - Have fun!
Worrying about toning your body can really get you down. It can be a long and very hard process and if you take yourself too seriously in that time you can end up feeling pretty low. Many teenage girls in particular have this problem.

Source: realwomensfitness.com

Improve Muscle Tone By Stretching Everyday

2011-04-10T09:29:00.000-07:00

Stretch every day for 10-15 minutes

Don’t underestimate the importance of stretching. Often overlooked, this simple exercise holds many weight loss benefits.

Stretching helps breathing and circulation. It improves muscle tone, strength and flexibility. It prevents injury so you can stick with a consistent fitness program. It’s relaxing (stress has real links to weight gain). And it’s exercise you can do anywhere – at your desk, at your daughter’s soccer game, even while driving. If you’re the type to plan out your daily exercise, mornings are perfect for stretching. This will not only prepare your muscles for the day, but the slow increase in heart rate also allows your body to wake up properly.

Here are tips on how to stretch:

- Inhale deeply.
- As you exhale, slowly and smoothly stretch to a point of moderate tension, before the warm "burn" turns painful. Don't bounce or jerk.
- Hold the stretch for 10-15 seconds.
- Breathe deeply and naturally during the stretch hold. Don't hold your breath. Stay relaxed.
- Slowly unstretch, and relax for a few seconds.
- Repeat the stretch two more times.
- If possible, try to extend the hold time a few seconds and to stretch a little farther each time.

4 Foods That SLOW Your Metabolism Down

2011-04-07T14:44:00.000-07:00

You don't want to slow your metabolism, but instead you want it racing. A slow metabolism makes it almost impossible to lose weight and to maintain a healthy weight, so it's important to take the steps necessary in order to protect yourself from having to deal with this problem. By simply working out on a regular basis and learning to avoid the following foods, you can easily protect yourself from a slow metabolism.

1. Refined Carbohydrates
Refined foods such as white bread, pasta and rice are easily broken down by the body because the complex carbohydrates have been taken out of them. This means that your body doesn't have to work very hard in order to digest the nutrition found in these foods, leaving your metabolism at a crawl. Refined carbs don't offer a lot of nutritional value anyway, so you're better off consuming whole wheat breads, pasta and brown rice. These choices require your metabolism to work in order to digest the nutrients, so it helps to speed it up.

2. Sugar
Sugar creates a spike in blood glucose levels and is very quickly absorbed into your system. Both of these scenarios actually assist in the process to slow your metabolism, whether you realize it or not. Avoiding foods with excess sugar in them is the best idea, but consuming them once in awhile won't hamper your weight loss journey in the long run. You might want to consider replacing some of your candy, chocolate and ice cream with fresh fruit, which will help to satisfy your sweet tooth without causing a spike in your glucose levels.

3. Fatty Foods
Foods that contain a lot of fat can easily hamper your metabolism rate. Fat is not as easily digested as some of the other foods that will slow your metabolism. High fat foods create a scenario where your body simply doesn't know what to do with it all. In this instance, your metabolism slows down and takes a break while your body starts saving the fat for future use. This results not only in a slower metabolism, but in an increase in body fat as well. Avoid fried foods and fast foods, and instead indulge in things like baked chips and low fat desserts to help keep your sweet tooth at bay.

4. Foods High in Pesticides
According to Prevention magazine, Canadian researchers have concluded that a slow down in metabolism could be due to the chemicals found in fruits and vegetables that are believed to slow the fat burning process. In fact, some pesticides might even increase weight gain. In order to avoid this possible problem, purchase organic fruits and vegetables whenever possible, and always wash and peel the ones that aren't organic to help minimize pesticide exposure. Although this process won't eliminate the pollutants altogether, it can go a long way in reducing the chances of slowing down your metabolism.

Source: fitday.com

Flax Seed: The Low Carb Whole Grain

2011-04-05T18:32:00.000-07:00

Buying Flax Seeds: Selection
Both brown and golden varieties of flax seeds are becoming easier to find, especially in health food stores. If you can't find them near you, try the links here: Where to Find Flax Seeds. The two varieties have similar nutrient composition. They are sold both in bulk and in packages.

Flax Seeds vs. Flax Seed Meal
Whole flax seed stays fresh for up to a year if stored correctly. However, they will go rancid more quickly after being ground up into meal. For this reason, many people choose to buy whole flax seed and grind it into meal themselves (this takes seconds in a blender or coffee grinder). The meal can be purchased, but follow these guidelines:

•Purchase from a source where you’re sure there is rapid turnover.
•Ideally the meal should be refrigerated at the store.
•The bag should be opaque, as light will accelerate the meal going rancid.
•Vacuum-packed packaging is the best, because it prevents the meal from having
contact with oxygen before opening.

If you question how long the flax meal has been on the shelves or how it has been stored, it is recommended that you purchase whole flax seed and grind it yourself. It’s also less expensive this way. Any time you taste flax meal that is at all bitter, throw it away. It should be mildly nutty tasting, and not at all harsh.

Flax Seed Storage
Whole flax seed should be stored in a cool, dark, dry place. Many people choose to store it in the refrigerator or freezer to be on the safe side. Flax meal should be stored in the freezer and used up within a few weeks.

Tips for Using Flax Seed
•Drink plenty of water. There is so much soluble fiber in flax that it is important to drink plenty of water when eating flax products, otherwise constipation may result.
•Remember to start slowly if you aren’t used to a high-fiber diet.
•If you purchase the whole seeds, you need to grind them up to get the benefit.
•Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the soluble fiber, which adds structure to the food.

Source: lowcarbdiets.about.com

How To Turn A Regular Recipe Into A Low-Fat Recipe

2011-04-04T16:19:00.000-07:00

1
Flag all high-fat ingredients in the original recipe.

2
Make a list of low-fat products that can be substituted for all of the flagged ingredients.

3
Replace whole eggs with egg substitute products. One egg is equivalent to 1/4 c. of egg substitute.

4
In sweet baked goods, substitute applesauce or pureed fruit for oils, butter or margarine. As a general rule, you can use a cup of applesauce or fruit for every cup of oil or butter.

5
Use skim or 2 percent milk in place of whole milk.

6
Replace regular sour cream or mayonnaise with fat-free or low-fat versions, or use yogurt.

7
Use ground turkey instead of ground beef, or try extra-lean ground beef.

8
Remove the skin from poultry, either before cooking or after cooking, depending on the method (a chicken roasted without its skin, for example, would dry out, but skinless chicken can be braised to no ill effect).

9
Use cooking spray to coat pans instead of butter or olive oil. Add a little water if foods start to stick.

10
Learn where added fat is important and where it's not so important. For example, there's seldom a difference in onions sauteed in one tablespoon of oil or onions sauteed in two or three tablespoons of oil.

Source: ehow.com

The Mighty Foam Roller!

2011-04-01T17:35:00.000-07:00

Among the various health benefits that you can experience with a foam roller, one of the keys to better health is the idea of better circulation. Good circulation can lead to lower blood pressure, better range of motion and better quality of life for the elderly.

What Is a Foam Roller?
The foam roller is a simple bar of elastic foam. When the body lies on it, it pushes against the body and provides resistance. When the user rolls up and down on the foam roller, they experience a kind of pressure-facilitated massage.

What Happens to Your Circulation
In any kind of massage, one of the good things that happens is that you naturally improve the circulation of blood through the arteries, veins and capillaries of your body. When the pressure is applied, it works to temporarily push blood through the various avenues of the body. When the pressure stops, the blood flow resumes its normal pace.

Along with this manual aid to circulation, there are also secondary effects of massage that help to improve circulation. These involve creating more action in lactic acid deposits that work to improve blood flow, as well as stimulation to lymph elements that push certain toxins through the body.

The foam roller effectively provides all of these benefits that a person would get through a conventional massage. When the body pushes down on the flexible foam, the foam pushes into the muscle and connecting tissues. It goes deep into the subcutaneous areas of the body and loosens muscles, while stimulating circulation in limbs and other body areas. Areas of the body that get good circulation get better oxygen delivery, and this can have a rejuvenating effect.

All this also goes along with what fitness experts call myofascial release, where the same roller activity helps straighten out blocked muscles and their relation to adjacent fascia tissue.

Source: Fitday.com