Tuesday, December 30, 2014

We all need to prevent staph infection MRSA

We all need to prevent staph infection MRSA .You can use antimicrobial agents .
Staph infections MRSA are on the rise and can get onto your skin from sports gear that has not been cleaned. Exercise equipment, weight rooms and locker rooms need to be properly cleaned to prevent infections.
The first thing you need to do if you are into sports and working out is to make sure to wash with a antimicrobial soap when you are done. You should not be sharing towels, clothing or anything someone else has used without washing the item first.  All the contact sports will have a higher possibility of contracting   mrsa. Ice hockey is especially high on the list because of the equipment.
You must not share shin pads or equipment that has not been cleaned this is a big mistake. Your chances of catching a staph infection from a open cut or sore on your skin is very high. Football and lacrosse players can also catch staph infections.  People that are into wrestling make sure the school uses an antimicrobial agents to clean the wrestling mats.
You need to clean your equipment at least once a month to reduce the chances of getting a stapf infection. Staph can be found in body fluids, blood, sweat,  and can hide in your sports gear that come into contact with your skin. Weight lifters you need to wipe down the benches and weight equipment with a antimicrobial cloth most gyms will provide these.
Staph infection mrsa

Saturday, December 27, 2014

A sprain is severe stress or a tear of soft tissues

A stain such as overstretching ,overexertion and overuse of soft tissue is less severe then a sprain. A sprain is severe stress or a tear of soft tissues such as a joint ,ligament, tendon or muscle tear. If you have a rupture the pain is experienced in the area of the sprain. This soft tissue damage will have inflammation pain and some muscle spasm. Tendonitis is the inflammation of a tendon that may result in scarring or calcium deposits. A contusion to soft tissue will show bruising from a direct blow, this results in bleeding and an inflammatory response.
If you have soft tissue damage to a muscle you might have the following conditions. You will notice a decrease in the muscle strength due to some nerve damage. This can be caused by the direct blow to the muscle and from pain from the injury which causes inactivity. You will have mild pain at the time of the injury or within twenty four hours. You can have local tenderness and pain when the tissue is stressed. This is the least severe of a soft tissue injury. Most of these type of soft tissue injuries to muscles can be treated with rest and ice. When the area is always inflamed you need to start traetment or consult with your doctor.
You can heal at home from a mild soft tissue injury. You should rest and ice the area the first twenty four to forty eight hours. You can apply a compression bandage and elevate the injury if possible. You can also message the area gently after you have applied ice. You should not keep the area from being mobile and gently work the area but avoid any severe pain. Your movement of the area should be just enough so that the muscles are not stretched. Any movement should not result in pain or more swelling. You should avoid any exercise activity that involves the injured area. You should use the proper dosage of rest and movement if the area is swollen or inflamed, which will show up as pain when you try to move the area that is injured.
Soft Tissue Injuries

Wednesday, December 24, 2014

ski training program

Skiing most comprehensive ski fitness training program developed for skiing conditions
Develop Injury-Resistant Legs and Joints to Keep from Being Sidelined from the Slopes for Weeks, Months, or Even Forever!Is the stance and alignment you would use while exercising on this machine similar to the functional, athletic stance that you would use when you ski? Some so-called ski fitness machines put you in an alignment that can only be described as dysfunctional.
Skiing is a physically demanding activity and it requires a wide range of body movements. With this in mind, there are several factors that you need to pay close attention to: flexibility, strength, endurance, and cardiovascular fitness. All these should be improved so you can ski all day long while preventing muscle strain and other injuries.
Bear in mind that your training program should suit your ability and the level of conditioning that you need. In this section, let’s take a look at the different exercises and activities that you can do to prepare your body for some Skiing action
Beyond just building the necessary strength and endurance to be able to attack the mountain like you own it, we also knew that it was essential to make sure the programs were balanced for proper development of opposing muscle groups and joint health in your knees and hips.
After all, what good are strong legs if you end up throwing out a knee or tearing your ACL and ruining your entire ski season!
Therefore, we put careful consideration when developing the routines into making sure we were building functional leg and joint strength that was balanced giving you injury-resistant joints.
Exercises stretching

Tuesday, December 23, 2014

A primary culprit causing shin splints

The pain associated with PTS occurs on the medial (inside) border of the tibia (shin bone). The pain present when you start exercising becomes less severe as you warm up but becomes worse than ever after you stop exercising. Posterior tibial syndrome often occurs in beginning runners, who are unaccustomed to the activity and running surface, but can occur in seasoned athletes when they change running surfaces, exercise in different shoes, or increase their intensity or duration of exercise.
Prevention, rather than cure, should always be your first aim. I was very surprised when researching this topic at the number of articles that totally neglected any mention of preventative measures. They all talked of treatment and cure, but only one out of twenty took the time to address the issue of prevention in any detail.
  Even before any sign of shin soreness appears there are a number of simple preventative measures that can be easily implemented.
Since about half of all lower leg problems are caused by biomechanics inefficiencies, it makes sense to get the right advice on footwear. Your feet are the one area you should not "skimp" on. The best advice I can give you concerning footwear, is to go and see a qualified podiatrist for a complete foot-strike, or gait analysis. They will be able to tell you if there are any concerns regarding the way your foot-strike or gait is functioning.
Shin Splints

Tuesday, December 16, 2014

Saw Palmetto Prostate Health

Saw Palmetto (Serenoa repens) is a low-growing palm tree native to the southeastern United States. Saw Palmetto contains a number of beneficial compounds, including flavonoids, sterols and fatty acids that may support prostate health. Supports Prostate Health Highest Potency Standardized Extract Important for Men over 40.  Saw Palmetto is a small palm type of plant that is technically called Serenoa repens. It is mainly found in the southeastern United States along the coast. Saw Palmetto produces yellow flowers and reddish black berries. It is the berries from which the Saw Palmetto extract is taken. The berries themselves are very high in Fatty Acids and Phytosterols. The fruit is taken from the plant, partially dried, and then broken down with a solvent such as hexane or ethanol. The most commonly studied Saw Palmetto product is Permixon.
The highest quality oil comes from the extraction method, using liquid carbon dioxide and ultra-high pressure to extract the oil from the berries. According to Dr. Moerck, supercritical CO2 extraction is the cleanest extraction method known today, aside from eating the food whole. And, the higher the pressure used, the more micronutrients are left in the oil, such as lutein, lycopene, zeaxanthin, and chlorophyll.
There are a number of nutrients that have been used traditionally. One of them is organic pumpkin seed oil, which is a good nutrient  It's slightly less effective than saw palmetto  because it is a different mechanism of action. However, when buying a combination product, beware that saw palmetto oil is far more expensive than pumpkin seed oil. Some supplements will therefore contain mostly pumpkin seed oil and very little saw palmetto oil, resulting in a less effective product. Remember the threshold of what you want, as far as a daily dose, is a minimum of 320 mg of the saw palmetto oil.
Prostate Health

Thursday, December 11, 2014

Dynamic constant resistance training

Dynamic constant resistance training is great for your health and body with the correct resistance training exercises. The importance of overload is the most important principle of resistance training. The overload stresses the muscles so they grow. To overload the muscle you must increase the amount of work it has to do. There are two ways to do this. You can increase the amount of weight or the amount of repetitions in your work out.
 The principle of progressive resistance exercise is that as you get stronger you need to progressively increase the resistance in order to gain strength and muscle. You can start out doing ten repetitions with a given weight but then increase the weight and do five more repititions.You exercise routine should be designed so that fatigue does not limit your lifting ability. You should only work one set of muscles at a time then move to a different group of muscles. The resting muscles will repair themselves and grow larger. The muscle group need to recuperate.
 If your goal is to gain large amount of muscle you can try the bulk up method. You can do three to five sets of lifting on the large muscle groups. Start out with heavier weight but it should not be something you cannot lift safely. You should work up to eight to ten repetitions and this will take a few months. After you reach ten repetitions you can increase the weight. Once you have achieved this level you can use lighter weights and increase the speed of the movement. Once you have reached your desired weight you can maintain these exercises to keep your shape and muscle tone.
Resistance training program

Monday, December 8, 2014

How to reduce Stress

Stress can be a killer especially in todays world and there are many variants when it comes to stress. Dealing with everyday life, and carrying the problems that may or may not belong to you can scratch away any time that you feel good about yourself. You have Your reasons to allow stress to weigh us down. They say that stress is all in the mind and it can effect your blood pressure and your whole body. There are many ways to manage stress, and eventually remove it out of your life but you have to commit to it.

Take a look at what causes stress in most people. Protect yourself by recognizing stress in others and limiting your contact with them. Or if you've got the inclination,talk to them that you are trying to reduce yours. When you see people all worked up look at those who are calm,Learn from the best stress managers and copy what they do. There is research that indicates a strong relationship between social support and better mental and physical health. Burn the candle at one end Lack of sleep, poor diet and no exercise wreaks havoc on your body and mind. This often ignored as a stress management technique. Listen to your friends and relatives and don't burn the candle at both ends. As many know road rage is a big part of stress, fighting with a love one or co-worker all trigger stress.
How to reduce Stress

Saturday, December 6, 2014

PRP Therapy for injuries

Many people and athletes are asking for platelet rich plasma therapy for their injuries. This has been a topic all around the world to treat an injury. PRP is not a novel treatment. It has been used for more the twenty years out side of sports medicine. PRP is being use to promote healing in bone and cartilage growth and promote wound healing. It appears the this type of therapy can get a person or athlete back in action faster. Many sports medicine professionals are looking into this type of treatment to offer their patients.  Along with stretching and resting the injured area can respond faster to treatment if you include PRP, because of its inherent healing and growth promoting factors. PRP therapy, an emerging treatment in a new health sector known as ”Orthobiologics," offers a promising solution to accelerate healing of tendon injuries
 How does PRP work? Normal blood contains plasma and platelets the travel through out the body and go into action when an injury occurs. They primarily promote blotting clotting ,and start the healing process. The idea behind PRP is to use high concentration of platelets to promote healing to the injury. Most treatment contain three to five times the amount more of platelets and growth factor then normal blood. This is done by collecting the patients own blood and using various sub traits to make the blood richer. It has been found that this treatment has had great success in the treatment of hamstring with no pain or disability after treatment and the area has healed. It has boon shown that this type of injury responds well due to the limited blood supply to that area. It is not know why PRP works in some area and not others.
PRP Therapy

Tuesday, December 2, 2014

Protein The Ultimate Muscle Salad


The Ultimate Muscle Salad
approx one to two cups spinach leaves  approx one to two cups mixed leaf lettuce  shredded carrots  1/2 of a ripe avocado, diced  two hard boiled eggs, diced preferrably organic, cage free  three Tbsp chopped pecans  1/4 cup dried cranberries  top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend  3/4 of total liquid should come from the vinegar
Mix it all together and you've got one delicious and ridiculously nutritious salad.
For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.
Alright, now let's look at the approx macronutrient breakdown:
Protien: 23 grams., Carbohydrates: 48 grams., Fiber: 12 grams., Fat: 45 grams., Calories: 650
The portions above are simply the portions that you can use considering that my maintenance caloric intake is around 3000 calories per day.Teenage boys and active men can get all the protein they need from three daily servingsfor a total of seven ounces.
For children age two to six, most women, and some older people, the government recommends two daily servings for a total of five ounces.
For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces.
Everyone who eats an eight-ounce steak typically served in restaurants is getting more protein that their bodies need. Plus they're getting a hefty amount of artery-clogging saturated fat as well.
High protein foods

Tuesday, November 18, 2014

Protein shakes diet

If you work out or play sports you need to recover. Your body needs to recover from the loss of energy  used in your work out. You need to start taking a quality protein drink or shake to help the muscles  repair and recover. Make sure you figure out how much you ingest and how often. If you work with a  athletic trainer they can help you decide on the amount. If you play or exercise religiously you need  to get about twenty five grams after the workout to repair those broken down muscles and to get them ready for the next activity.
It is well know the athletes and people the do hard work outs need carbohydrates to fuel the bodies and help with muscle recovery. protein shakes and drinks also play a major part but are now being researched to understand why this is important. Protein is considered an important substance for all persons and especially athletes. Some of the different options are Gatorade protein recover shakes and various other drinks.
You need to read the labels to see how much protein is contained in each drink. After you have given it all and broke down your muscles you need to recover and hydrate these protein shakes will help you in this process. By being smart and listening to you body you can increase ength,endurance,and
flexibility. It is also shown the you can improve your speed, agility, and athletic performance by helping your body rest and recover. By drinking the right amount of protein you will with stand the most rigorous work out or athletic training and increase your strength. Make sure you review all the different protein products to make sure they are pure and don't have any non essential ingredients that you don't need.

Monday, November 17, 2014

How to calm your mind so that you can fall asleep faster

We all need to sleep but for many it can be a problem. A good nights sleep can help you at work but
especially after strength training, conditioning at the gym or at home. Proper nutrition among other good habits will help you sleep. As you know the body will cry out for rest such as you seem to be in a fog, your neck aches and your tired. Putting sleep on the back burner can cause many negative results. No matter what it takes you need a good nights sleep. Lack of sleep taxes the body in many ways, energy has to be constantly redistributed to keep the body awake at some point you run out of energy and this can be inadequate,Research has shown that a lack of sleep can have many different results on your body. It can cause slower reaction time and motor function. It can cause increase stress and the ability to handle
stress. It can cause, over a period of time, a risk of illness and disease. You will have reduced your glucose metabolism. If you work out and exercise on a regular basis lack of sleep can lead to injury and weight gain. You will notice reduced improvements in work outs and sore muscles, your muscles need to rest and rebuild.
Good nights sleep

Monday, October 20, 2014

Powers of a Positive Attitude and your Health

You have much to gain from a very positive attitude better health just to name a big one. Many studies have shown that a positive attitude promotes better health. Those with this kind of attitude also have more friends. projecting a positive attitude also helps one to handle stress and problems better than those who have a negative attitude. A positive attitude begins with a healthy self-image the way you feel and look around people. If you will love the way you are and are satisfied, confident, and self-assured, you also make others are around feel the same way. We all have our insecurities it is how you deal with them is important. Nobody is perfect. We always wish we had better things, better features, better body parts.
But life need not to be perfect for people to be happy about themselves.Self improvement and loving yourself is not a matter of shouting to the whole world that you are perfect and you are the best. It’s the virtue of acceptance and contentment. When we begin to improve ourselves, we then begin to feel contented and happy. A negative attitude, on the other hand, has, an opposite effect. So, carrying a negative attitude has a twofold drawback. You feel bad about yourself, and you make others feel the same way. Personal time management involves everything you do. No matter how big and no matter how small, everything counts especially at work. Each new knowledge you acquire, each new advice you consider, each new skill you develop should be taken into consideration.

Thursday, October 16, 2014

Paleo athletics Paleolithic diet nutrition plan

All serious athletes want the best advise on their diets. They want a diet that will enhance their performance. Keep them at a healthy weight and prevent disease. A new diet the Paleo diet is one where you only consumed foods that were in the Paleolithic area. Our bodies are designed to eat what they did and not the rich diets today. It can be different then what you are told to eat today. Can this Paleo diet be good for athletes today?
This type of diet includes the following:
Lean meats from grass fed animals if it is available. Meats that include chicken, turkey, pork, lean beef, and buffalo. Fish and sea food , fresh fruits. Non- starchy vegetables such as broccoli, salad greens, bell peppers, carrots and squash, nuts and seeds. Plant and nut based oils olive, walnut, and coconut. Foods that are not part of the Paleo diet include the following:
Grains oats, wheat and barley. Starchy vegetables such as potatoes. Dairy whole milk, yogurt, cheese and such. High  fat meats bacon, sausage, hot dogs, hamburgers and high fat cuts of steak. Sugars processed foods and trans fat. This type of diet does not require size portions or amounts of food eaten. It does contain more carbohydrates the a low carb diet. The Paleo diet is used by many endurance athletes , runners, triathletes and many other strength power athletes. The diet also maintains that you make sure to stay hydrated. After a work out you should replenish your system with protein, fluids and electrolytes. You can drink something that has protein , carbohydrates and maybe a banana or one of the popular sports drinks. Many athletes encounter an iron deficiency which is less common with this type of diet. If you are eating beef make sure it has most of the fat removed. This diet limits alcohol consumption to less then one serving per day. Because fruits and vegetables have an high alkaline content and are a stable of the paleo diet it maintains the desired acidity level better then the current way we eat. Several studies have shown that a Paleolithic diet can also help improve markers of health in both fit and unhealthy people.

Physical Fitness training to stay fit

The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.
After you get the "OK" from your doctor, try these 5 things to help you get started:
Make the Choice to Start Exercising and Eating Right Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self "I need to get in shape", it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.
Write Down What You Do
You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child's activities and anything else you can think of that you do. You should also include what you do on weekends.
Physical Fitness training

Monday, September 29, 2014

Injury and pain staying healthy

You can reduce pain from a injury with pain management techniques
  If you have a injury from sports or an accident the pain can be over whelming. Here is some help with the discomfort by using pain management techniques.  When rehabilitating from a injury you need to try and reduce the pain involved which will help in a faster recovery. make sure to see a doctor if the pain is severe.You should stay positive in your thoughts and keep anxiety to a minimum. You should have short and long term goals to heal and recover from your injury. You need to choose to be smart and work on getting through the pain from your rehab program. If you are being negative will only cause a slow healing process and can cause more pain.  Deep breathing will help you  relax and get oxygen to the injured area which will lesson the pain. Meditation of soothing imagery such as laying on a beach, floating in space,etc should be included with your deep breathing. Therapeutic massage of the muscles,tendons,and ligaments is also vital to help you recover. You need to acknowledge the pain and what area of the body it is centered in. This will help your mind focus on the internal healing process.   You need to developed a positive attitude to manage the pain. Your process to recovery is dependent on your over all attitude and continuing your therapeutic routines. You must not over work the injured area, all this will do is increase the pain and slow down the healing. Your short term goal is to reduce the pain , swelling and have a positive mental state. You can control this by restricting activity , using ice on the injured area. Protect the injured area and decrease movements will help with the painful muscles,ligaments,and tendons.
 
Injury and pain

Thursday, September 25, 2014

Muscle performance

You can also isolate muscle groups by using bands or dumb bells. You should warm up with light, repetitive ,dynamic site specific movements of the muscle group you want to work out. You should try and use resistance machines if you have them available. The advantage of these weight machines is the constant weight and load of the movements. Elastic bands or tubing will provide you with multiple levels of resistance. With elastic resistance your muscles will receive the maximum force with this type of movement. After any work out is is important to make sure to drink plenty of fluids the will speed up the recovery process. Muscle strength is a broad term which refers to the ability of the muscle to produce tension and force based on the demand placed on it. The development of muscle strength is a direct result of working the muscles harder during heavy or prolonged weight lifting. This will also increase the size of your muscles. You also need to developed muscle power. Because a workout can be produced over a very brief or extended time frame, power can be expressed by either a single burst of high intensity such as lifting a heavy weight or repeated bursts of less intense muscle activity.
Muscle performance

Wednesday, September 17, 2014

Muscle Cramps

Muscle cramps are caused by involuntary contraction of the muscles and can be painful. Many times this is caused by being dehydrated and need to drink fluids since the muscle cramps from lack of fluid. The muscles need fluid like sports drinks to contract and relax. This can happen after heavy work outs especially in the summer months since we tend to sweat more during a hard work out. Muscle cramps most commonly occur in the calf or thigh. A sudden sharp pulling sensation in the muscle is a muscle cramp.
You should sip on a sports drink to replenish electrolytes, potassium, magnesium which can help prevent muscle cramps. You can also do a pre-exercise warm up like walking or jumping before you stretch your muscles.
Muscle Cramps

Tuesday, September 16, 2014

Oxygen

A Lack of Oxygen can cause:
Circulation problems,  Memory loss, Irrational behavior Irritability , Poor Digestion ,Muscle aches & pains,  Lung problems, Dizziness , Depression, Body weakness.
The body needs Adequate Oxygen for:
Energy  Digestion Removing toxins Fueling the muscles Metabolizing fat & carbohydrates, Maintaining a healthy immune system , Removing viruses, parasites, and bacteria Keeping the heart pumping & healthy Helping the lungs to breathe.
According to Dr. Otto Warburg, winner of the Nobel Prize for cancer research. “Cancer has only one prime cause. It is the replacement of normal oxygen respiration of the body’s cells by an anaerobic cell respiration.” Otherwise, there is not enough oxygen at the cellular level.
In addition, an insufficient supply of oxygen to the tissues, is a major cause of our worst diseases, including heart disease.
So what can you do to increase the oxygen level to your cells and provide your body with the oxygen it needs for optimum health? Here are six suggestions:
1. Get more physical exercise
2. Eat dark-colored berries
3. Eat plenty of green, leafy vegetables
4. Avoid trans fats
5. Take oxygen-enhancing products, such as Cell food & other oxygen products.
6. Take food-based antioxidants, such as in wild blueberries.
Of course, if you are under a doctor’s care and taking prescription medicines, you would be wise to check with him or her before making any significant changes in diet or exercise.

Thursday, September 11, 2014

Overtraining Muscle Soreness

Overtraining is the term used to describe a decline in physical performance in healthy individuals participating in high endurance sports and physical activities. The term chronic fatigue, staleness and burn our are terms used to describe this kind of condition. When you over train you fatigue d require more time to recover from the activity. Overtraining is brought on inadequate rest sessions in-between exercise sessions and not enough fluid and diet intake. You can get back to peak performance by tapering the training program for a period of time and the volume and frequency of the work out.

A problem the can arise from overtraining is muscle soreness. This is caused by strenuous exercise to the muscles to the point of exhaustion. This is caused by lack of oxygen and blood flow to the muscle. The feeling of burning or aching in the muscle is produced by the nerve endings. To help the muscles get back to normal you need to do a light cool down period and drink plenty of fluids. You can also suffer from DOMS Delayed onset Muscle Soreness if you overstrain the muscles. If you suffer from DOMS you will notice that muscle soreness increases with passive stretching or an active contraction of the muscle. Muscle stiffness and the onset of pain is another sign.

Strength deficits developed prior to the onset of soreness and persist after soreness has subsisted. This could be the result of muscle damage which will directly effect the structural strength and integrity of the contraction in the muscle which results in pain. It is important if you have damaged the muscle that you apply ice and rest and go see your doctor. If you are in pain you should not do dynamic resistance exercises if you cannot do any part of a work out you should stop and not damage the muscle any mare. You should avoid high impact activities such as jumping or hopping. You should not do high velocity movements.
Overtraining Muscle Soreness

Wednesday, September 10, 2014

Muscle performance

Muscle performance refers to the capacity of the muscle to do work. It sis effected by all your bodies systems. The key elements that you need to strive for are strength, power, and endurance.  There are many other factors that can impair peak muscle performance. When you have problems with your muscles this can lead to injury and hinder your performance. Resistance exercise is one of the ways to improve your muscles.  This type of work out is when a dynamic or static muscle contraction is resisted by an outside force. This will enhance muscle performance increase strength and power. You will also reduce the risk of soft tissue injury during activity.
 Muscle strength is a broad term which refers to the ability of the muscle to produce tension and force based on the demand placed on it. The development of muscle strength is a direct result of working the muscles harder during heavy or prolonged weight lifting. This will also increase the size of your muscles. You also need to developed muscle power. Because a workout can be produced over a very brief or extended time frame, power can be expressed by either a single burst of high intensity such as lifting a heavy weight or repeated bursts of less intense muscle activity.

Saturday, September 6, 2014

Muscle Soreness

Overtraining is the term used to describe a decline in physical performance in healthy individuals participating in high endurance sports and physical activities. The term chronic fatigue, staleness and burn our are terms used to describe this kind of condition. When you over train you fatigue d require more time to recover from the activity. Overtraining is brought on inadequate rest sessions in-between exercise sessions and not enough fluid and diet intake. You can get back to peak performance by tapering the training program for a period of time and the volume and frequency of the work out.

A problem the can arise from overtraining is muscle soreness. This is caused by strenuous exercise to the muscles to the point of exhaustion. This is caused by lack of oxygen and blood flow to the muscle. The feeling of burning or aching in the muscle is produced by the nerve endings. To help the muscles get back to normal you need to do a light cool down period and drink plenty of fluids. You can also suffer from DOMS Delayed onset Muscle Soreness if you overstrain the muscles. If you suffer from DOMS you will notice that muscle soreness increases with passive stretching or an active contraction of the muscle. Muscle stiffness and the onset of pain is another sign.

Strength deficits developed prior to the onset of soreness and persist after soreness has subsisted. This could be the result of muscle damage which will directly effect the structural strength and integrity of the contraction in the muscle which results in pain. It is important if you have damaged the muscle that you apply ice and rest and go see your doctor. If you are in pain you should not do dynamic resistance exercises if you cannot do any part of a work out you should stop and not damage the muscle any mare. You should avoid high impact activities such as jumping or hopping. You should not do high velocity movements.

Friday, September 5, 2014

Nutrasource

How to look and feel younger healthier Everybody wants to look and feel younger.  Here are some ideas to do so.Exercise can make you look and feel younger.  Keeps your body in shape, physically and mentally.  Exercise is a wonderful thing for the body.  It makes your heart, lungs, muscles, bones, and other organs all healthier.  Some exercises to do is stretching, flexibility is important.  Aerobics  brisk walking  for about 30 minutes a day every other day will help burn about 2000 calories a week.  This is essential to a healthy heart.  Do exercises that engage your body weight, such as planks.  And work on balance exercises, which will help engage your core.

A change in diet will also make you feel and look younger.  Fish oils are good, as well as a well balanced diet with plenty of fruits and vegetables.  Green tea is a good antioxidant try to drink without sugar. Changing your hair style can make you look younger.  Wearing a dress instead of a skirt shirt can give you a hourglass figure.  This can make you look younger and feel better about yourself.  When you feel better about yourself, your self-esteem will increase.
Something we cannot control is genetics.  This is a big part of how you look and feel, however we can do other things.  30% is genetics, while the other 70% is the choices we make.  This is why it is important to quit smoking, limit alcohol intake, exercise, and keep a healthy, well-balanced diet.  All this is very important, not only to be healthier, but for a better quality of life as well.
Health and Wellness

Tuesday, August 26, 2014

nutrition diets

 The mistake some people make is that they start eating unhealthy foods such as chicken nuggets, French fries and fish sticks. You need to eat smart and consume baked chicken, potatoes or fish. You will need carbohydrates that can be found in fruits, vegetables and whole grains. Make sure you eat five to six meals per day instead of the eating three large ones. You can try protein foods and supplements drinks which you can drink just about anytime of the day.
 Each meal should consist of protein and two to three servings of vegetables preferably the green kind that has a lot of vitamins and helps with your digestion. You need to drink plenty of water to replenish what you lost during a workout. you can also drink milk and fruit juices are also good. You should not drink soft drinks or pop this will only add calories and has no nutritional value. Staying hydrated will help you flush out your muscles and keep you from getting dehydrated.
 To work on gaining weight you should start resistance training. This forces the muscles in your body to work harder which increases your muscle size. you can try aerobics, cycling, running and weight lifting if you have the equipment at home or if you have a gym to work on in. To have a decent weight gain you need to work out about one hour a day. For you body and muscles to recover you need to select different parts of the body to work. This way you will start gaining weight as your muscles grow. It may take some time to gain your ideal weight if you are underweight you will need to be patient.
Almonds may be the world's healthiest nut. A study in The American Journal of Clinical Nutrition found that as part of a diet rich in heart healthy foods, almonds can reduce LDL cholesterol as much as the first generation of cholesterol-lowering medicines, called statins. Eating just an ounce of raw almonds every day  that's about a handful  is enough to help start lowering your cholesterol in just two weeks.

Sunday, August 24, 2014

reduce your love handles

A big part of keeping the weight off is to change your bad habits and mindset.  If you keep a daily journal of what you eat just the food items, not necessarily the calories and other nutritional information you will see the bad things you need to either not eat or cut back the numbers.  Really, be selfish with yourself to take care of yourself.  On days you are not feeling good about yourself and you want to over eat or emotionally eat, start thinking that you deserve a good body so smile and say” I am not over eating today". 
Exercise is very important.  It is easy calories in, calories out.  Overeating can lead to poor health, depression, as well as a slew of other health problems.  When you are healthier and eat better your mood and health will be better and you will have more energy. Stay away from alcohol, which weakens self control, thus leading to out of control eating and snacking.  You can splurge, but you need to do a little extra exercise the next few days to make up for it. Remember the calories you take in need to be burned off and always try and do the proper work outs.
Pilates and yoga are good exercise programs to engage in.  Gyms offer classes, with instructors so you are sure to be doing it correctly.  Going to a class also makes you more motivated and positive towards exercise.  Other classes more focused toward cardiovascular health are also offered.  At work, if you are sitting all day, take a physioball in, sit on that for a couple hours  this will help strengthen your core muscles .
 
Love handles

Saturday, August 16, 2014

Jumping rope is a plyometric exercise

Jumping rope is a plyometric exercise it improves the stretch reflexes of the muscles. The faster a muscle can contract after lengthening the greater the power will come form the muscle. You will become quicker and more agile. Hit and go is the best when doing this work out. You should start out with a fifteen minute routine and work up from there. You need to start slowly as this will shock your body and mind. If you are in decent shape and like to lift weight this is a great warm up before lifting. Jumping for fifteen minutes can be the same, calorie wise, to running an eight minute mile. So if the weather is bad then a jumping routine is a great substitute. Jumping rope should be done with quality over quantity to keep your joints,bones,and connective tissue by proper repetitive impact.
Warm-up routines are a great way to help prevent injuries. Ankle sprains are common in most sports but jumping rope with lateral movements strengthens the ankle joint and creates ankle stability. A good routine to start out with would include. Regular jumps x40, running in place x40,jumping jacks x40, 20 left foot and 20 right foot. You can end with 40 fast as possible making sure to breath properly. As you progress you can put more focus on the intensity or speed of the work out. The beauty of the jump rope is its versatility and availability and ease of use. Remember you should not slap the ground with each rotation. This means you should strike the ground quickly and gently. It is a must have tool for all who want to lose weight and become a better athlete.

Thursday, August 14, 2014

insomnia and relief from sleeplessness

Regular exercise such as walking cycling jogging or swimming helps try exercise in the morning or afternoon not late.  Don't drink alcohol it can make you feel drowsy and may actually put you to sleep it has the unpleasant side effect of waking you later in the middle of the night.
 Sleep may elude you if your pet is too hard work to solve or if pillows are just right perhaps the most important rule for people with insomnia is to keep a strict sleep wake schedule a hotbed taken 2 hours before bedtime is a wonderful way to make your body relax the best sleep is in a dark quiet comfortable and cool room.
 Drink warm milk before bed but you may need to urinate avoid all liquids for a few hours before bedtime. Finish eating two or three hours before bedtime. Most prescription sleeping pills should not be used for more than a month.  They should also not be used for insomnia at high altitudes because taking sleeping pills at high altitudes may slow your breathing rate.
 Never take sleeping pills with certain drugs such as those for asthma which may cause insomnia check with your Dr. If you suspect that one of your medications is causing insomnia check with your doctor. The important thing is to give everything a fair trial and see what works best. Keep a notebook of what works and what doesn't it can help you identify factors interfering with your sleep and will provide help for home remedies.

Tuesday, August 12, 2014

Immune system

Your immune system has antibodies and lymphatic circulating through you entire blood system. At this time it is not known how to enhance your bone marrow through good nutrition. However proper diet and nutrition can help bring the bone marrow into proper faction. When you become allergic your thymus gland often does not work up to par because of the enormous amount  of immune system function is thymus related. In some cases a sluggish spleen may hinder immune system functioning to its full potential. The best ways to work with the lymphatic system includes massages, herbal preparations or combination of the two.
Many people have problems with their digestive tract such as indigestion, heart burn, burping and many others. If the process of digesting your food is under par then the immune system is likely to become over active or the opposite. The steps of acid production pancreas enzyme production and such are nor working like they should. In many cases your gall bladder can be at fault and you need to consult with your doctor. Today many physicians know the value of herbal medicine that will detoxify and strengthen the entire system. Many countries like China and India have been using herbs in their diet for thousands of years.
It will come as a surprise the eighty percent of the world relies on some kind of herbal medicine rather then modern American medicine. In the last ten years there has been a tremendous improvement in the use of herbs and how thy are produced. For example Ginseng has been refined and sold in health food stores and your local super markets. You need to make sure your system can tolerate certain herbs immune system building nutrients and herbs from your local store.
Immune System boost

Monday, August 11, 2014

Herbal Medicines

Today it is true that herbal medicine, is in better shape then the past.It often leads us back to the remedies nature offers. The possibilities of finding remedies to everyday illnesses in natural medicine are good. Most of the manufactured medicines we now have once came from animals and plants. For some time chemists isolated the life saving or life curing components and separated them from the harmful ones. This leads us to better health and understanding of treatments.We have semi synthetic drugs, as well as drug that more or less approximate more natural composition.
Since herbal supplements are made from a mixture of crude herbs reduced into powder or gel form, and later on packaged as tablets and capsules,there is a possibility that life threatening or a minimum body chemistry altering herbs are still present, these herbal supplements are not therapeutic. You do not substitute these for the medications prescribed by your doctor for the treatment of certain diseases, or for the maintenance of blood pressure, lowering of blood sugar and cholesterol, and fight off infections. You need to try them and decide how you feel to make sure the herbal medicine is right for you.

Saturday, August 9, 2014

Heat Stress Heat exhaustion

With the summer recording all time high temperatures you must try and learn how to stay safe from heat illness. Some of the hottest and most humid days can cause problems for everyone. It does not matter if you are an athlete or just taking a walk. Combining the weather with exercise and wearing to much clothing can cause problems. If you participate in sports your athletic trainer will know how to keep you from most heat illnesses. It is also good to know how to deal with extreme heat and humidity.
This problem does not necessary start with cramps or heat exhaustion. You can go from working out to having a heat stroke. One of the most known problem is when exertional heat cramps can strike very suddenly and cause the effected muscle to become ridged. This can be vert painful and any more exercise cannot be performed. There are many thoughts on what causes heat cramps with the most likely being an electrolyte imbalance in the effect muscles. Sodium and potassium help the body hold on to more of the fluid that you have consumed. This is extremely important for you especially when you are sweating out fluids during work outs or working in the heat and humidity.
Water is not always enough since it does not contain electrolytes to rehydrate with if you are sweating out fluids. You also need to drink some kind of sports drink since they are fortified with electrolytes. If you are cramping the first thing to do is relax and try to stretch out the effected muscles. It can be painful at first but it will help the cramp subside. You also need to drink a fluid that contains electrolytes as soon as possible. You also need to drink water and you can apply ice  to the effected area. If you plan to resume the sports activity or work out make sure you are stretch out and hydrated.
Heat Illness

Thursday, August 7, 2014

Heart Health GERD

Being overweight increases your risks for a heart attack big time!
  Tests can be performed by a doctor to find the reasons for problems and or risk factors for a heart attack.  Tests are but not limited to EKG good , treadmill with EKG  not as accurate in women, but better , and a stress echocardiogram  most accurate .  You can perform a CT scan to look for plaque, muscle atrophy, compressed arteries, and so on.  Overall, getting the weight down, exercising, eating right, being active, and just living a healthy lifestyle can reduce your risk.  Think of when you are eating bad foods   , a cream filled doughnut, the cream is blocking your arteries in your heart .  You must be proactive take care of your heart and it will take care of you.
 Heart Health Cardiovascular diseases are on an all time high due to dramatic lifestyle change. keeping your heart healthy is the rule number one. You may feel a burning feeling in your chest or throat.  It has been stated that 20% of people suffer from heartburn each week.  Medically heartburn is referred to as GERD, gastroesophageal reflux disease.
  Over the counter medications can mask more serious conditions related to heartburn.  One condition is Barrett’s esophagus.  This is a condition when the lining in the esophagus is replaced with tissue that is in the intestines.  This splashing of acid can cause precancerous cells.
Acid Reflux Heart

Thursday, July 31, 2014

Healthy Muscles what to eat Build muscles

Build muscles with the proper diet and exercise. As you know muscle beats fat and keeps you healthy
and in better shape.You can lift weight and stay lean and it helps reverse the aging process of the
muscle. You can do lunges, squats, crunches and bench presses. If you can do this twice a week you
will help build muscles. You can use light weights with more repetitions so you don't build up bulk
muscle.You don't need to worry about having big biceps or triceps if you use light weight.  A pound of muscle at rest burns about six calories, while a pound of fat only burns about two. Plus after you
lift weights the post work out your body uses oxygen to refuel your tired muscles. Build muscles which is more compact then fat giving you a better look. Here is a list of the best foods for healthy muscles. Follow the health link.
Healthy Muscles

Saturday, July 26, 2014

nutrition proper nutrition for athletes

Nutrition recommendations for better physical performance that any healthy diet should provide adequate food and nutrients to meet the need of almost all athletes in training and competition.  The diet may help enhance performance for certain athletic events and subsequent specific recommendations. Relative to the use of various nutrients of dietary supplements to your in the exercise metabolism and supports nutrient. Recently noted that the main role of nutrition for the athlete to have consistent intensive training. Athletes involved in daily physical activity of a prolonged intense nature such as long distance running and swimming need to maintain adequate energy balance to sustain workout intensity. There are several major goals of the pre competition meal that may be achieved through proper diet and composition. You should allow for the stomach to be relatively empty at the start of competition this helps to prevent any gastronomical distress and help avoid sensations of hunger lightheadedness and to provide adequate fuel supplies primarily carbohydrates in the blood and muscles.

 Adequate fluid intake should be assured prior to any event particularly if the event will be the long duration or conducted under hot environmental conditions. For events in the morning eat meals similar to breakfast choose one bowl of oatmeal two pieces of toast and jelly. For more events in the late afternoon a snack again with a substantial breakfast and lunch for late compititions. Bangles with jelly which are easily digestible. Liquid meals have some advantages over solid meals pre-
competition nutrition with little meals that are well balanced and nutritional value of a high carbohydrate content.

Friday, July 25, 2014

nutrition diets

The mistake some people make is that they start eating unhealthy foods such as chicken nuggets, French fries and fish sticks. You need to eat smart and consume baked chicken, potatoes or fish. You will need carbohydrates that can be found in fruits, vegetables and whole grains. Make sure you eat five to six meals per day instead of the eating three large ones. You can try protein foods and supplements drinks which you can drink just about anytime of the day.
 Each meal should consist of protein and two to three servings of vegetables preferably the green kind that has a lot of vitamins and helps with your digestion. You need to drink plenty of water to replenish what you lost during a workout. you can also drink milk and fruit juices are also good. You should not drink soft drinks or pop this will only add calories and has no nutritional value. Staying hydrated will help you flush out your muscles and keep you from getting dehydrated.
 To work on gaining weight you should start resistance training. This forces the muscles in your body to work harder which increases your muscle size. you can try aerobics, cycling, running and weight lifting if you have the equipment at home or if you have a gym to work on in. To have a decent weight gain you need to work out about one hour a day. For you body and muscles to recover you need to select different parts of the body to work. This way you will start gaining weight as your muscles grow. It may take some time to gain your ideal weight if you are underweight you will need to be patient.

Wednesday, July 23, 2014

Muscle performance

 The term anaerobis and aerobic power are used to describe the two aspects of power. Muscle power can be increased by increasing the amount of time the muscle has to work. Muscle endurance refers to the ability of the muscle to perform low intense repetitive activities over a prolonged period of time. Strength and endurance are elements of muscle performance. You need to design a work out that work both to maintain good performance in sports or physical activities. Endurance exercises will have your muscles contract and lift a light load for many repetitions or maintain contractions for an extended time. Your muscles need an adequate source of energy to work at peak performance and resist fatigue. This is where you need a proper diet to supply your blood with oxygen and nutrients to supply your muscles and remove waist products. Your training program must allow enough time for your muscles to recover. It takes your muscles about four to five minutes to start to recover to normal after heavy work outs. Your energy needs to be replenished and the lactic acid removed. It has been shown that light exercise will help with the recovery period. The more out of shape you are the longer it take to recover. Muscle performance changes through out your life span.The intensity of your work outs is the amount of weight imposed on your muscles. You need to be consistent with your muscle performance. Your muscles must be loaded to an extent greater then loads that usually are incurred. you need to lift heavier weights after your muscles power has improved. The intensity of exercise and the degree to which the muscle is worked is dependent on the volume and the rest periods after your workouts. Rest is very important to your training program.
Muscle performance

Saturday, July 19, 2014

Muscle pain what causes muscle cramps

Over working muscles especially muscles that are not custom too working much in the first place can get sore and will cramp up. This causes the muscle fibers to actually break causing your muscle pain. If you had been exercising regularly all along slowly and gradually increasing in the duration and intensity of the workouts chances are you would not feel the muscle pain. In addition what occurs is that the muscles tear during intense exercise. You need to warm up first.
 The muscles will contract and you will have the feeling of stiffness and soreness. Muscle cramps can be caused by anything to extreme which causes the muscles to contract and relax. Muscle cramps can come up while you're exercising. Stop don't try to run through doing so increases your chances of seriously injuring the muscle.
 When you get a cramp try to message the cramped muscle with one hand while you gently squeeze towards the center of the muscle try to feel how its contracted and stretch it in the opposite direction.  Once the cramp passes don't start exercising right away.  Walk for a few minutes to get the blood flowing back into the muscle then gradually return to the original activity and pace.  Muscle cramps can sometimes be caused by a lack of potassium  try eating a banana. Bananas are rich in potassium see if this helps to keep the cramps away.
 If you know you have overworked your muscles try and take a cold shower this will help to help prevent swelling and soreness. You can try cold packs for twenty minutes at a time every hour. Cold helps prevent muscle soreness by constricting the blood vessels which will reduce blood flow and thus inflammation in the area.

Friday, July 18, 2014

Vitamins and mineral supplements

liquid life mineral vitamin and electrolytes are needed to keep us healthy. Most of the mineral vitamin supplements are made from chemicals rather than natural substances.  There is a steady growth in the demand for natural mineral vitamin supplements. This is due to the amount of discussion that chemical mineral vitamins can be more harmful than beneficial in the long term. Chemical mineral vitamin supplements are not as easily absorbed as normal food that we eat.
Mineral vitamin companies are striving to make products that are easily processed by the body and therefore more beneficial.
Vitamins mineral supplements Mineral vitamins have been developed that with other elements the vitamins and minerals to enable them to be more easily absorbed into your body. Iron is commonly combined to form iron gluconate which enables the mineral vitamin supplement to be more absorbable and beneficial to you.
The amount of a nutrient in a mineral vitamin supplement should be more than it would be in a more natural form for your body to be able to absorb the amount that is required.
It is therefore highly important that you do not simply take large amounts of all of the mineral vitamin supplements that are advertised in the market place and should seek advice from your doctor.

Wednesday, July 16, 2014

Low carb diet

Many people eat more foods high in protein instead, and that's a mistake. A normal diet contains
enough protein to support the added muscle growth and development of a young person. Going out for different activities can easily increase the daily calorie needs of a person by 2,000 or more. A
teenage boy out for a sport like football or basketball may consume 5,000 or more calories daily. You
usually burn more calories in a practice session than in actual competition because more total work is
usually done during practice. However, the rate at which calories are burned for short periods of time
may be greater from short bursts of intense activity during competition. Activity levels vary among
sports as well as with the position played in a sport. If an athlete who is in shape loses body weight
during a competitive season, it's a good indication that he or she isn't eating enough energy
providing food. Young athletes should be weighed once a week throughout the season to guard against unhealthy weight loss caused by inadequate food intake.
Young people have a lot of growing to do. New muscle tissue must be made. Bones need to grow rapidly. And with all of the physical activity, some tissues need to be repaired. All of this metabolic
activity requires an abundance of nutrients and energy carried to body tissues and waste products
carried away. Water allows all of this to happen. Water is vital for your body's growth, repair, and
physical activity. No matter what your age you need to hydrate and drink plenty of fluids.

Tuesday, July 15, 2014

How to reduce your love handles

Love handles, many people have them, but despite the name, they are not lovely.
 Love handles are not easy to get rid of, but not impossible.  You have to work hard and stay motivated.  Do not use the ab belts that say they will reduce love handles.  It is a gimmick and does not work. At the start you most likely need a change in lifestyle.  This is both the easiest and most difficult thing to do.  Some lifestyle changes include diet, exercise, alcohol consumption, smoking, and sleep habits. You will need to change your diet.  Eat more fruits and vegetables each day: at least six servings to start.  Cut out sugars and sweets this is important.
Love handles Sugars and sodium  are so bad for your health and your teeth.  Stay away from it as much as possible.  If you drink soda, replace it was water or diet drinks.  Be cautious with diet sodas as well.  The artificial sweetener in them can actually trick your body and hinder weight loss. By controlling your portions you will be able to cut down the extra food consumption easily. You should drink plenty of water; you need to stay hydrated, especially with increased activity levels.
Exercise is a big part in losing love handles.  Don't think you need to do only core workouts.  Full body resistance training and cardiovascular exercise will change your appearance, mood, self-esteem, and percent body fat.  You should incorporate core exercises into your workout, however it should not be the only component.  Be sure to begin any workout program slowing and progress. 

Friday, July 11, 2014

Health and fitness stress management

Make sure to focus your breathing which will relieve tension and center your well being on what matters most. Now you can eat a light healthy meal or breakfast. You should include fruit and juices and the green tea. This will incorporate and maintain proper minerals, vitamins and nutrients in your bloodstream. Your energy level needs to be high for prolonged and intense mental work, whether for a hour or several hours of your daily participation at work or home.  Review your work Plan and personal Rules to keep them fresh in your mind. Keep them posted for easy reference while in the work day. It is vital that you are familiar with your daily plan and rules intimately. You can't follow a rule you have forgotten. By having a plan this will reduce your stress through out the day. Then take a deep breath and enjoy becoming one with the day and energy flow.
Remember patience is a key ingredient to both seeing things as they are and waiting until the your plan comes to you don't let stress take over. Stress management of the work day may present themselves to either clarify and strengthen your confidence, or stress you out of the dream that caused you to see something that wasn't really there. Stay focused this will help reduce stress. With a good health and fitness routine to energize your system in the morning you will fly through the day. Stress management to start the day will help you live longer and healthier.

Wednesday, July 9, 2014

Health benefits of exercise and fitness

 The two primary factors that effect health are genetics and lifestyle. A risk factor is a health behavior that has been associated with a particular disease. Nutrition, fitness and sports will help reduce the risk factor. Proper nutrition is important component in the total training program of the athletic. You are health status is predetermined lifestyle behaviors and physical activity.
 The most important components related to personal health include cardiovascular fitness, body composition, muscular strength and flexibility. Physical activity is any movement caused by muscular contraction that results is the use of energy. Exercise  today is becoming very important in treating chronic disease. These benefits are used by all human beings female and male to obtain better health.
Your physical activity  Your physical activity has a direct effect on your health. Most physical activity recommendations for health incorporate increase levels of both unstructured and structured work outs. Moderate exercise such as walking for thirty minutes can have significant health benefits. During the week try and do some walking,gardening,climbing or any activity that will increase your heart rate. It is important that properly planned exercise program should be safe and it will increase your health benefits.

Monday, July 7, 2014

Ginger Root Osteoarthritis

Ginger Root is a capsule with a guaranteed natural potency of one and a half percent essential oil, mainly gingerol and shogaol. Ginger has been traditionally used to treat stomach and gastrointestinal discomfort, indigestion, abdominal cramping, menstrual pain, seasickness, food poisoning, and other health problems. Ginger also improves circulation and relaxes the muscles around blood vessels, aiding in the blood flow throughout the body.

 It can help lower LDL cholesterol and lower the risk of heart disease. The beneficial part of ginger exists in the root of the plant also  known as rhizomes. Other types of ginger include juice, candy, root, powder. In China and India, ginger was used to cook with.
Ginger extract has long been used in traditional medical practices to reduce inflammation. And there is some evidence that ginger may help reduce pain from osteoarthritis. In a study of 261 people with Osteoarthritis of the knee, those who took a ginger extract twice daily had less pain and needed fewer pain killing medications than those who received placebo. And yet another study found that ginger was no better than ibuprofen (Motrin, Advil) or placebo in reducing symptoms of Osteoarthritis. It may take several weeks to see any effect. A few preliminary studies suggest that ginger may lower cholesterol and help prevent blood from clotting. That can be helpful in treating heart disease, where blood vessels can become blocked and lead to heart attack or stroke. But more studies are needed to know whether ginger is safe or effective for heart disease. Laboratory studies have  found that some substances in ginger may kill cancer cells in test tubes. More research is needed to know if ginger would have the same results in humans.
Ginger Root Osteoarthritis

Fish Oil essential fatty acids

It is in your best interests to keep your heart fit and healthy and one way of doing that is eating food that contains fish oil.In Athens, Greece, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6,they are commonly used to measure if you have blood vessel inflammation. These results remained even when the different risks associated with high fish diet were taken into account. You will see benefits of Fish Oil for fitness and health if done properly. You should be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened individuals. There are facts about Fish Oil essential fatty acids will always be part of our daily diet.  Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.Although there are only slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. You should make sure you are aware of your diet and taking fish oil. It is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.
Omega-6 vs. Omega-3 Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.
Benefits fish oil

Thursday, July 3, 2014

Fat Burning Foods

Discover the best fat burning foods - this is a nutrition list of over 80 foods that can burn fat will help you lose weight naturally. This is by far the most comprehensive list you will find anywhere - and it is in a handy book size in alphabetical order, listing why each food will help you burn fat. You will find no fluff or long pages of explanations. This is a hard-hitting, straight to the point book on what foods are now known to be healthy fat burning foods and why. When you next go shopping - don't leave home without it!
Fat Burning Foods Help Each one of the following foods is clinically proven to promote weight loss. These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.  You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly. A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it   1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health. Learn about the numerous fat burning foods that can help slim your waistline. You can find a list of natural fat burning foods for fast weight loss without starving. Certain foods can speed up your metabolism, which controls the body's ability to burn fat.

Monday, June 23, 2014

healthy food flaxseed berries

 Flaxseed
Try whole flaxseed it is a source of protein, calcium, magnesium and phosphorus.It also contains omega-3 fatty acids and fiber. These compounds have anti inflammatory and antioxidants. It has been shown that flaxseeds help with inflammation and boost immunity. Flaxseed also increases fat oxidation and lower oxygen consumption. Flaxseed needs to be chewed and not swallowed whole or it will just pass through the digestive system.You can also grind them in a coffee grinder and make sure to store them in an air tight container and refrigerated to keep it fresh.
  Berries
Some of the best berries are blueberries, raspberries and blackberries. They contain antioxidants, folate, selenium also vitamin C. They are also high in anthocyanins which are inhibitors of cell damage. They have been shown to improve cognitive function and preserve brain and eye health. Berries can decrease inflammation and help in the recovery process. The studies have produced results that are important for athletes and people that are working out and exercising. You can try a blueberry smoothie before a work out which in case studies have shown to reduce muscle damage. Many of these studies have been performed since 2007. Berries can be added to many different foods like salads, deserts, yogurts and so on. Make sure you use fresh whole berries.
Try this recipe to help you feel better even if you are not working out.
1/2 cup strawberries.
1/2 cup blueberries.
1 table spoon flaxseed
1/2 apple
1/2 cup protein power.
Combine all the ingredients into a food processor or blender and blend on medium until mixed and
enjoy.

Sunday, June 22, 2014

Vitamins and mineral supplements

You should know of the developments in the mineral vitamin supplement industry that there are constantly new and better combinations being developed for the consumer. One method that mineral vitamin manufacturers are working on is to help aid absorption through culturing the raw materials with yeast cells. This form of mineral vitamins are known as  food state  and are up to four times easier for the body to absorb the required nutrients as the yeast is completely digested. The need for mineral vitamin supplements depends on the diet that you have.
 Natural vitamin B1 sources are brewer's yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk Natural vitamin B2 sources are brewer's yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses
Natural vitamin B3 sources are lean meats, poultry & fish, brewer's yeast, peanuts, milk, rice bran, potatoes Natural vitamin B4 sources are egg yolks, organ meats, brewer's yeast, wheat germ.
 It is no longer news that the so called natural products are more expensive than their synthetic counterparts. While the price difference can be justified by the means they are prepared, unless proof is given that one is more effective than the other then there's no cause for a debate. The debate over which is better may never be over since a person will always prefer one thing over the other.
But regardless of the source and the means of producing these supplements, what really is important is the actual amount of vitamins present there.
 Some natural ones have additional ingredients which lessen there intended effect while there are synthetic ones that are overstuffed with a lot of vitamins which in effect lessens their effectiveness.
Vitamins mineral supplements

Friday, June 20, 2014

Low carb diet

Many people eat more foods high in protein instead, and that's a mistake. A normal diet contains
enough protein to support the added muscle growth and development of a young person. Going out for different activities can easily increase the daily calorie needs of a person by 2,000 or more. A
teenage boy out for a sport like football or basketball may consume 5,000 or more calories daily. You
usually burn more calories in a practice session than in actual competition because more total work is
usually done during practice. However, the rate at which calories are burned for short periods of time
may be greater from short bursts of intense activity during competition. Activity levels vary among
sports as well as with the position played in a sport. If an athlete who is in shape loses body weight
during a competitive season, it's a good indication that he or she isn't eating enough energy
providing food. Young athletes should be weighed once a week throughout the season to guard against unhealthy weight loss caused by inadequate food intake.
On a low carb diet, you can eat until you're full. You can eat meats, fish, poultry, eggs, and cheese,
plus a limited amount of green vegetables asparagus, spinach, broccoli. Also there are plenty of low
carb alternatives that taste just like the foods you aren't allowed to eat on a low carb diet. So now
you can! A lot of research has proven that dietary fat is not necessarily converted into body fat.
Carbohydrates are readily converted into fat as an action of insulin. According to many experts, most
overweight people became overweight due to hyperinsulinemia elevated insulin levels in the blood. When you eat a meal high in carbohydrates, the increased blood sugar stimulates insulin production by the pancreas. Insulin is the hormone that allows blood sugar to be used by the cells. A side effect of insulin is that it also causes fat to be deposited. It also stimulates your brain to produce hunger
signals.

Wednesday, June 18, 2014

How to reduce your love handles

Love handles, many people have them, but despite the name, they are not lovely.
Love handles are not easy to get rid of, but not impossible.  You have to work hard and stay motivated.  Do not use the ab belts that say they will reduce love handles.  It is a gimmick and does not work. At the start you most likely need a change in lifestyle.  This is both the easiest and most difficult thing to do.  Some lifestyle changes include diet, exercise, alcohol consumption, smoking, and sleep habits. You will need to

change your diet.  Eat more fruits and vegetables each day: at least six servings to start.  Cut out sugars and sweets this is important.Sugars and sodium  are so bad for your health and your teeth.  Stay away from it as much as possible.  If you drink soda, replace it was water or diet drinks.  Be cautious with diet sodas as well.  The artificial sweetener in them can actually trick your body and hinder weight loss. By controlling your portions you will be able to cut down the extra food consumption easily. You should drink plenty of water; you need to stay hydrated, especially with increased activity levels.

Exercise is a big part in losing love handles.  Don't think you need to do only core workouts.  Full body resistance training and cardiovascular exercise will change your appearance, mood, self-esteem, and percent body fat.  You should incorporate core exercises into your workout, however it should not be the only component.  Be sure to begin any workout program slowing and progress. 
Start out two to three days a week, and increase to four to five days after you get into a more regular routine.  Be sure to take a couple days off each week, and do not lift the same body parts two days in a row.  Rest is important for optimal fat reduction and muscle gain.  Pilates and yoga are good exercise programs to engage in.  Gyms offer classes, with instructors so you are sure to be doing it correctly.  Going to a class also makes you more motivated and positive towards exercise.
Love handles

Sunday, June 15, 2014

Lose Stomach Fat

1.You need to exercise not just your abs, but your entire body workout
Most over weight people make the mistake that the best way to lose stomach fat is by laying down and doing a ton of abdominal crunches.
While ab crunches are okay in the beginning, to really lose stomach fat, you should do other exercises that will effectively work stomach fat.
You should not isolate the abs in exercises. Think of your stomach as the center of a much larger area of muscles. You want to exercise those muscles in the entire area surrounding the stomach which will strengthen your abdominals and helpyou to lose stomach fat and tighten the muscles.
You should have a routine to strengthen the muscles completely around your abdominals. Not only use your abdominal muscles, use your arms, your back, your legs, and your glutes with your exercise routine.
This is the only way to lose stomach fat completely and successfully.
2. Dieting to reduce your calorie intake especially fatty foods.
You can crunch all day long, but if you have excess weight, you will always have an additional layer of fat that will cover your abs.
To lose stomach fat, you must follow this simple formula:you need burn more calories than you eat.
To pull this off, you of course need to exercise more, but you also must eat less. Evaluate your diet and take steps to reduce the number of calories you digest if you want to be successful at losing that tummy fat.
3. Exercise throughout the day without going to the gym and breath right.
You do not have to spend a lot of money and join a big expensive gym to lose stomach fat. You also don't need equipment like stretch bands, bouncing balls,weight machines.
Lose Stomach Fat

Friday, June 13, 2014

Herbal Medicines Natural Medicine

We all get sick, and sometimes we go see a doctor. They will prescribe medicines. You then have to go buy them and see if it works and sometimes they are very expensive and don't work. If anyone were to give you herbs for medicine, you would probably say that person was weird. However studies are being conducted to see if there are really is any truth to what are called natural medicine. Natural medicine is the use of natural methods, herbal medicines, and traditional practices to make you feel better. Many different peoples around the world have a type of natural medicine. In ancient peoples, village medicine men served as the doctors of the community, passing on medical knowledge to students. Many areas of the healing methods fall under natural medicine. Among these are traditional medicine, complementary medicine, and alternative medicine. Usually, natural medicine refers to medical practices that were in place before the beginning of modern medicine.

The same as herbal medicine, or phytotherapy, which is used in Chinese, and India, Greek medicine. Upon the advent of modern medicine, many doctors stopped the use of herbs in favor of man made medicine. The fact that these treatments are based on the healing properties of some herbs was forgotten. As in, opium, digitalis, quinine, and aspirin all have their roots in traditional medicine. Natural medicine can be considered as a lost art. This does not mean that it has lost efficacy over time. Thus natural therapy is actually better than modern medicine. This leads some doctors to seriously consider and study the possible uses of natural medicine. It is important to stress that not all the natural remedies are legitimate. It would help to only try those remedies which have been thoroughly studied and proven to work.
Herbal Medicines

Wednesday, June 11, 2014

Heart Healthy foods

How to lead a heart healthy life, reduce risk of heart attack. To be heart healthy it is essential living a healthy life. So many factors lead into if your heart is healthy or not.  First off, nutrition  what you eat is very important! High fiber, low fat diets are good, also stay away from fast foods. Foods cooked in deep fried grease,these types of foods are high in fat, cholesterol, and sodium  things horrible for your heart!  You need to eat plenty of fruits and vegetables these are essential for a healthy heart.
 
In children, if they have chest pains or a family history of heart disease, take them to get them checked out.  Sudden cardiac death is one of the biggest killers among adolescent athletes. It is very important to have regular check ups no matter how old you are. A strong, healthy heart is vital for longevity. You should not ignore any unexplained shortness of breath, heart palpitations, and or chest pain. This goes go children to adults.  When it comes to heart attacks, pain can differ from person to person, so keep in mind you can have vision problems, fatigue, radiating pain, anxiety, sweating to name a few.  Heart attacks and panic attacks can have similar symptoms. You need to  listen to your body do not ignore the symptoms and get to the hospital or doctor right away.   Regular exercise is very important for your heart even if you can take short walks to get the heart rate up is important.  This keeps the blood flowing through your body, reduces your resting heart rate, strengthens your heart muscles, and much more. 

Sunday, June 8, 2014

Exercise health benefits

 Your physical activity has a direct effect on your health. Most physical activity recommendations for health incorporate increase levels of both unstructured and structured work outs. Moderate exercise such as walking for thirty minutes can have significant health benefits. During the week try and do some walking,gardening,climbing or any activity that will increase your heart rate. It is important that properly planned exercise program should be safe and it will increase your health benefits.
 High intensity work outs should not be considered if you are having health problems. You should consult with your doctor before any high intensity work outs. Remember physical inactivity can be bad for your health so you need a work out program designed to your specific needs. Some examples of moderate amounts of physical activity are playing various team sports. Swimming laps for thirty minutes,jumping rope, or riding a bike. try and do these work out three time a week and build up your endurance.Make sure to stay hydrated and drink plenty of fluids. After work out let your body rest and rejuvenate its self.
Your physical activity

Friday, June 6, 2014

Drinking green tea

There are so many discoveries on how to treat a particular ailment and many alternatives have already been worked on. From eliminating heartburn by using brown sugar through the intake of corn syrup for controlling nausea and other remedies. With all of them green tea as one of the most effective home medicine.Green tea is not just your normal drink. It’s more than a tea being served with a meal. For most people who consume green tea. It benefits almost all of the body’s functions. From teeth to skin care, green tea has already been a kind of general measure for preventing certain diseases.

Here are some of the benefits from drinking green tea

Oral Indication
Green tea is said to have certain compounds that can kill bacteria in a person’s mouth, thus stopping
chances of cavity accumulation. Cavities can be good source for halitosis or bad breath. Before that
happens, drink green tea. Just a few green tea gargles, you can protect your teeth from having tooth decay. Green tea has the properties of fluoride which can strengthen gums and teeth and aiding in the prevention of decay formation. Commercialized green tea mouthwashes are being sold

Skin Indication

Regarding skin diseases, green tea is said to have exhibited positive outcomes in treatment and further care of skin. Two of the most irritating skin diseases are being discussed – eczema and acne. If you have acne, you can use it as an astringent that can be combined to other elements to produce concoction and is applied to the skin with a cotton ball. It is an alternative to expensive astringents and toners. Should you choose to drink it instead, the effect will still be the same but you risk yourself in taking the caffeine too. Mixing green tea with other ingredients like olive oil can help treat eczema.

Thursday, June 5, 2014

Ginger Root Osteoarthritis

 It can help lower LDL cholesterol and lower the risk of heart disease. The beneficial part of ginger exists in the root of the plant also  known as rhizomes. Other types of ginger include juice, candy, root, powder. In China and India, ginger was used to cook with.
Ginger extract has long been used in traditional medical practices to reduce inflammation. And there is some evidence that ginger may help reduce pain from osteoarthritis. In a study of 261 people with Osteoarthritis of the knee, those who took a ginger extract twice daily had less pain and needed fewer pain killing medications than those who received placebo. And yet another study found that ginger was no better than ibuprofen (Motrin, Advil) or placebo in reducing symptoms of Osteoarthritis. It may take several weeks to see any effect. A few preliminary studies suggest that ginger may lower cholesterol and help prevent blood from clotting. That can be helpful in treating heart disease, where blood vessels can become blocked and lead to heart attack or stroke. But more studies are needed to know whether ginger is safe or effective for heart disease. Laboratory studies have  found that some substances in ginger may kill cancer cells in test tubes. More research is needed to know if ginger would have the same results in humans.
Ginger Root Osteoarthritis

Monday, June 2, 2014

Fitness health and fitness to stay healthy

Get Moving walking ,jogging working around the house will get you started to shape up. You need to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.Fitness success involves the large muscle groups of the body. The rst of your body will follow. Let your muscles do the Work with exercises that place demands and challenge your muscles. Even when your first starting out make sure to do some easy stretches before you walk or jog. You should move your muscles through their full range of motion on a regular basis several times a week.
 As we all know if you eat less and exercise more you will lose weight.Watch what you eat and eat a healthy diet good nutrition equals good health.  Fitness involves getting plenty of rest.  You need to get enough sleep.  The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed,and ready to work on your fitness.  Sleep helps to rest and restore your body both physically and mentally.You need to focus on the muscle you are exercising. Don't just go through the motions.Remember to drink plenty of fluids this is very important,stay hydrated.
 Diet fitness should never be taken for granted. Fitness programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets.Make sure to do some research for the fitness program and diet that is right for you.  Diet for fitness provides the essential nutrition one needs to restore worn out muscles and for healthy growth. Studies also show that it takes the body twenty four calories to metabolize carbohydrates while it only takes three to burn down fat. You can follow a high carb and low fat fitness diet or the other way around. You should not follow both at the same time; unless you want to gain body fat.
But then diet fitness is not all about losing fat, you should consider your diet in order to keep fat away and work on fitness.
Fitness to stay healthy

Sunday, June 1, 2014

Effects and benefits fish oil

Reports have shown a regular diet of food with high lino acid content as the reason behind it.
Researchers of  University of Wyoming  conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily .
Consult Your nutritionist for more information.  Fatty fish and fish oils contain eicosapentaenoic acid and docosahexaenoic acid , fatty acids that have been reported to provide many benefits to the human body. Fish oil supplements weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and helping with glucose tolerance.

There are lots of diets being offered, but health professionals have stated time and time again that the best types of diets are those that incorporate all types of foods such as grains, lean meats, fruits, vegetable and some oils from time to time.  An exercise program is also easy to start.  You don't need any fancy equipment such as a home gym or to sign up for a contract, just start walking for thirty minutes to one hour each day. The good news is that both diet and exercise are extremely effective at losing the weight fast and toning your body.With a diet and exercise plans you can usually lose about ten pounds a month while shaping up your body and building muscle tone. With the proper use you should include fish oil.
Benefits fish oil

Thursday, May 29, 2014

weight loss and fat burning products

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Phen375 is a pharmacy grade food supplement with diet program included - both extensive diet plans and exercise video instructions. It is great choice for people who look for that extra to help them with losing weight and getting motivation. Consuming excessive calories without burning it off normally results in fat. Phen375 helps you by controlling your appetite; allowing you to make sensible dietary choices. While using Phen375, you will consume fewer calories and lose the weight quickly, safely, and with confidence.I came across Phen375 while surfing the web and I decided to order a month’s supply.After 2 weeks the results were nothing less than a miracle, I had already dropped 11 pounds.
R.D.K holdings S.A

Sunday, May 25, 2014

Fat Burning Foods

 Each one of the following foods is clinically proven to promote weight loss. These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.  You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly. A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it   1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health. Learn about the numerous fat burning foods that can help slim your waistline. You can find a list of natural fat burning foods for fast weight loss without starving. Certain foods can speed up your metabolism, which controls the body's ability to burn fat.
Fat Burning Foods