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