Grow Taller at Any Age

10 keys to a Healthy life

2013-10-18T13:59:00.001+01:00

1. Find a hobby.

Whether that’s bird-watching, cycling or attending the opera, a pursuit outside

of your daily routine can be especially relaxing and rewarding…and it keeps

you stronger too.

In a study on people who have undergone surgery, it was shown that those

people who enjoyed a hobby recovered more quickly than those who did not.

Having a desire to pursue your interests makes life more enjoyable.

I consider myself very fortunate in that my passion is also my life’s work. I

love learning about health and wellness, sharing that information with others

and watching lives be transformed. I realize, however, that I’m in the minority.

Most people toil through their day…or even their life without ever finding

their passion. I urge you to dig deep inside yourself to discover what it is that

truly makes you happy. Passion gives meaning and happiness to your life.

2. Move it.

Physical activity is good for people of all ages. With strong muscles, you’re less likely to fall, and if you do, you’re less likely to break something. Even modest exercise has been shown to help the body, yet over 60 percent of us do not.

The benefits are many…

• Improved weight control

• Stronger bones, muscles and joints

• Reduced risk of heart problems

• Positive emotional health

• Strong short and long-term memory

The reasons people give for NOT exercising are the very same reasons you SHOULD exercise. Lack of energy is cited as the most common reason, but did you know that exercise actually increases your energy and endurance?

The more you exercise, the more energy you’ll have. A second reason for not exercising is lack of time. If you carve out the time to exercise, it makes you more productive with the rest of your day.

Regular exercise needn't be burdensome. For most people, walking is one of the easiest and no-cost activities you can do. Keep in mind that even small movements add up – take the stairs, pace during phone calls, or park at the far end of the lot. Did you know that for every 20 steps you take, you burn one extra calorie? Keep moving. Whatever activity you select, make it something you enjoy, not dread, otherwise you won’t stick to it. Be creative.

Take up fencing, learn to foxtrot, or join a volleyball team. Enlist a friend for encouragement and companionship and get fit together.

3. Go fish.

In recent years there’s been a lot of talk about the health benefits of essential fatty acids. In the 1980s it was all about Omega-6, then with the olive oil-based Mediterranean diet, Omega-9 became the rage.
While Omegas 6 and 9 are still popular and beneficial to your health, today Omega-3 takes center stage because it offers a host of benefits from head-to-toe. Unfortunately, most of us are woefully deficient in
Omega-3, especially those coming from fish sources. Could this be why you’re not feeling your best? Why things aren’t working like they used to?
Omega-3s are a group of polyunsaturated, essential fatty acids that include: alpha linolenic acid (ALA), which comes from soybeans, walnuts and flaxseed, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which come from fish. Interest in Omega-3 from fish oil began when it was discovered that Eskimos, despite eating a lot of fats, had fewer heart concerns. Eskimos, of course, eat a lot of cold water fish.

While it’s true you can get Omega-3 ALA from plant sources like the ones just mentioned above, it appears your body’s ability to convert ALA is not as efficient as the Omega-3 from EPA and DHA that come from fatty fishes like salmon, albacore tuna, sardines, herring, anchovies, and mackerel.
It’s believed that at one time humans were able to make the EPA and DHA conversions more efficiently, but due to our modern diet, lifestyle and the quantity of trans fats we consume from prepared, packaged and fast foods, our ability has diminished. This leaves most of us – over 90 percent – deficient and vulnerable.
What makes EPA and DHA unique is that once they’re consumed, they are readily absorbed by various tissues and cell membranes where they affect a wide range of metabolic activities. Sometimes they restrain harmful activity, like fighting free radicals. Sometimes they facilitate functions to keep you healthy. For example, in the brain they affect neurodevelopment to keep your mind and memory strong. In the heart, EPA and DHA influence electrical activity to keep heart rhythms healthy. No other fatty acids show this influence. The bottom line: while Omega-3 ALA is beneficial, Omega-3 EPA and DHA are even more so.
So who should take Omega-3 supplements? Any adult concerned about their… Heart Immune system Digestion Cholesterol Thyroid Joints
Skin Vision Memory Mood Metabolism Concentration
Cholesterol Blood pressure Reproductive health Even if you’re a vegetarian, you can still get the life-enhancing benefits of Omega-3 through plant-based supplements including Flaxseed Oil and Chia Seed Oil. There are many Omega 3s out there, and don’t get confused by all the labels. Zero in on the quantity and quality.

4. Get plenty of Vitamin D, the “sunshine vitamin.”

It’s been all over the news lately. Since many of us don’t spend much time outdoors and when we do we
use sunscreen, millions of us are missing out on this important vitamin. Today, more and more men and
women are now supplementing with Vitamin D for calcium absorption, strong bones, anti-aging support,

heart, muscle tone, mood, and just about everything else! Vitamin D even plays a role in breast health.
Recent data indicates that breast issues are much more of a concern for women living in northern climates where there is less sunshine, and it is less intense when it is
shining, than for those living in the sunny south. Vitamin D is important, but there’s always confusion
about which of the many forms available, is best. Here’s the breakdown on the two most popular forms D2 and D3.

5. Drink tea.

Tea is second only to water in worldwide consumption. While most people drink it for the flavor, over the last few years scientists have discovered that drinking tea is good for your health too. Here are some surprising reasons you should brew a cup today:
• Bolsters your immune system –Certain teas like green tea, echinacea, rose hips, and eucalyptus can boost your immunity and keep your system strong. Green tea in particular contains antioxidants, called epigallocatechin gallate (EGCG). It also contains naturally occurring trace amounts of vitamins B,C and E along with natural fluoride for your teeth and valuable minerals to support good health. There’s no doubt
that a cup of hot tea on a cold winter day soothes and relaxes while iced tea refreshes and rejuvenates on a hot summer day. For a healthy kick, sweeten with cinnamon or ginger.
• Offers digestive support. Peppermint, ginger, and papaya teas are just a few traditional tummy-helpers.
• Supports heart health. Rich, salt-laden foods, increased alcohol consumption and an irregular schedule
can be blamed for a variety heart concerns. The act of steeping then sipping a cup of tea naturally slows you
down. This is especially true of traditional tea relaxers chamomile and spearmint.
• With the addition of cinnamon, tea helps maintain blood sugar. Research shows cinnamon is a powerful
nutrient for maintaining blood sugar levels already within the normal range. This now-patented discovery
was found by accident when studying why people who ate apple pie had lower blood sugar levels. Turns out
the active ingredient in cinnamon, called MHCP, works with the blood sugar in your system. That doesn’t
mean you should binge on cinnamon buns, just add a cinnamon stick to your beverage or enjoy a cup of
cinnamon tea.

6. Get proper rest.

Seems like a no-brainer, but it’s a fact that a majority of American don’t get enough sleep. According to the National Sleep Foundation (NSF), nearly 7 out of 10 older individuals suffer from sleep problems. It’s no wonder. With our 24 x 7 “on-call” life, many Americans stay up later finishing work projects, catching up on emails, and sleeping with their cell phones. This significantly cuts into the required 7-9 hours of daily rest needed. Unfortunately, skimping on sleep affects you physically, mentally and emotionally.
People who don’t get enough ZZZs are more likely than others to develop psychiatric problems, and lack of sleep can be hazardous to the public as well. Every year drowsy drivers cause more than 100,000 car accidents, 1,500 deaths and tens of thousands of injuries according to the National Highway Traffic Safety Administration. If you’re feeling sleepy while driving the NSF recommends you pull into a rest area and take a 20 minute cat nap. Caffeine will help, however, it takes 30 minutes to feel the effects, so drink some caffeine before you nap. To get a good night’s rest, practice good sleep hygiene. This includes having a bed time routine, practicing some type of relaxation like yoga or deep breathing exercises, and keeping your bedroom at a cool temperature. Studies have shown that having a TV or computer monitor in the room, even if not on, can disturb sleep rhythms, so move them out. And while alcohol can make you fall asleep quickly, it disrupts sleep in the second half of the night when your body starts metabolizing the alcohol.
During the day, make sure you have enough exposure to natural light. This is especially important for people who stay indoors most days or live in locations with long, dark winters. Light exposure, either naturally or artificially through special lamps, can help maintain a healthy sleep-wake cycle.

7. Take a good multivitamin.

Just about every week you’ll hear news reports about the efficacy of multivitamins. Are they really needed? YES! A multivitamin helps ensure you’re getting all your vitamins and minerals since, according to the Healthy Eating Index survey conducted by the USDA, most of us are not eating a healthy balanced diet every day. What’s more, as we age it becomes more difficult for our bodies to absorb and process certain vitamins and minerals from our food, adding to our nutritional deficit. If you eat fast foods, processed foods, smoke, drink alcohol or soda and rarely eat fruits vegetables and fish, a good multi is a must.
Which type of multivitamin is best…and is more expensive better? That depends. Here’s how to get the biggest bang for your vitamin buck Look for a reputable retailer. Look for a company that has a thriving business. This means they restock frequently and their products are fresh. You want a company that has stood the test of time and belongs to industry trade associations and the Better Business Bureau. Of course, you want a company that stands behind what it sells with a good guarantee.
Costly doesn’t always mean quality. The supplements industry is federally regulated, so every reputable retailer large and small must comply if they plan to stay in business. This means lesser-known brands can equal or even surpass the quality of the big brand names. And because smaller brands don’t have the big national advertising budgets and fancy packaging, they can pass the savings on to you. Check the label. The most important thing is to check that the vitamin has the proper recommended daily value. Often a manufacturer will even add slightly more of an ingredient than the label indicates to ensure that
the amount is at least the level claimed when the product nears the end of its shelf life.
You also want to make sure the vitamin is absorbable. For your body to use vitamins, it must dissolve properly.
Here’s a simple way to find out. Pour one cup of white vinegar into a glass container. Heat a bowl of water to 98 degrees and place the vinegar cup into the bowl of hot water. Place the vitamin into the vinegar cup then gently shake the vinegar every five minutes. The pill should
dissolve in 30 to 60 minutes.

8. Protect your skin.

More than 3.5 million skin cancers in more than 2 million people are diagnosed annually. 1 Even if you have darker skin, the best way to stay younger looking and avoid skin cancer is to avoid the sun. Unfortunately, that’s not always practical. To reduce the signs of aging, be sure to always wear sunscreen of an SPF of 30 or higher that offers broadspectrum protection against UVA and UVB rays and is water resistant. If at all possible avoid sun exposure between 10AM and 3 PM when the sun’s rays are strongest. Apply sunscreen to dry skin 15 minutes prior to exposure and use enough to fill a shot glass. Unfortunately, most of us don’t use enough. Reapply every two hours or after swimming or sweating.
It’s important to use sunscreen daily even on cloudy days as the sun is always emitting UV rays. In fact, 80 percent of the sun’s UV rays pass through clouds. And snow and sand increase the need as well.
There are many types of sunscreen available, but in general follow these guidelines:
• Face – cream
• Scalp or hairy chest – gel
• Area around eyes – stick
• Children – sprays but make sure all exposed skin is adequately covered
Keep in mind, use of sunscreen will limit the amount of Vitamin D you’re receiving. This is why many choose to supplement with Vitamin D

9. Eat breakfast every morning.

Research shows that people who eat a morning meal consume fewer calories and fats during the day and get more vitamins and minerals in their diet. Best of all, breakfast eaters tend to be thinner because they’ve fueled their body for the morning and are less inclined to hit the vending machine or snack in the morning. Its benefits aren’t just for adults; children show increased alertness and performance at school.
So what makes a good breakfast? A meal consisting of three components:
1) carbohydrates, like toast, fruit or cereal;
2) protein from eggs or nuts;
3) a small amount of fat from meat or butter. This combination provides fuel to last through lunch. Since no single food gives you all the nutrients it’s best to include a variety of foods.
For individuals who aren’t hungry in the morning, it’s fine to pack a healthy breakfast and eat an hour or so later.

10. Strive to eat at least five servings of fruits and vegetables daily.

Just when I was getting used to the idea of eating “5-a-Day,” new guidelines now recommend consuming eight or more fruits and vegetable servings a day. That comes out to about 4 ½ cups a day. Few of us eat that much and that’s too bad because fruits and vegetables provide lots of vitamins, minerals and other natural substances that help maintain good health. With all the fresh produce available year round there’s no excuse not to fill up. Here are a few simple tips on how you can add more to your day.
• Add broccoli florets or sliced zucchini to your pizza topping.
• With lasagna, tuck spinach, shredded carrots or sliced eggplant between the layers.
• For all sandwiches, add lettuce, tomato and onion.
• At work, snack on dried fruit instead of heading to the vending machine.
• Add grapes, apple slices and pears to your chicken salad.
• For breakfast, add broccoli, mushrooms or bell peppers to your omelet.
• Add canned veggies like sliced green beans or fresh mushrooms to your store-bought pasta sauce.
• Add fruit slices to your gelatin. My grandmother often included bananas or fruit cocktail, but experiment with any favorite fruit.
• Create “Ants on a Log.” Spread low fat cream cheese on celery and sprinkle with raisins. Kids love ‘em.
• Mix fat-free granola and fat-free yogurt. Top with berries.
While fresh is always best, canned, dried, and frozen fruits without added sugar, and vegetables without added salt or butter are also good options.
Remember, when it comes to fruits and vegetables, more matter. Make sure you’re getting more than enough by
incorporating these tips or supplements into your daily routine. Your body will thank you with ongoing good health.

By:

Dr. Karen Yale, Chiropractic Doctor

Top Best protein foods

2013-02-19T16:12:00.001+00:00

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. Below is a list of common foods with the highest protein to calorie ratio :

#1: Turkey Breast (and Chicken Breast)

Protein in 100g	Half-Breast (306g)	Protein to Calorie Ratio
30g	92g	1g protein per 4.5 calories

Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein.

#2: Fish (Tuna, Salmon, Halibut)

Protein in 100g	3oz Fillet (85g)	Protein to Calorie Ratio
26g	22g	1g protein per 4.5 calories

Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).

#3: Cheese (Low-fat Mozzarella and Cottage Cheese)

Protein in 100g	1oz Slice (28g)	Protein to Calorie Ratio
32g	9g	1g protein per 4.7 calories

Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low fat Mozzarella and Cottage cheese provide the most protein per calorie.

#4: Pork Loin (Chops)

Protein in 100g	1 Chop (134g,~5oz)	Protein to Calorie Ratio
25g	33g	1g protein per 5.2 calories

Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.

#5: Lean Beef and Veal (Low Fat)

Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
36g	31g	1g protein per 5.3 calories

T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.

#6: Tofu

Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
7g	6g	1g protein per 7.4 calories

#7: Beans (Mature Soy Beans)

Protein in 100g	1 cup (172g)	Protein to Calorie Ratio
17g	29g	1g protein per 10.4 calories

Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).

#8: Eggs (Especially Egg Whites)

Protein in 100g	1 Large Egg (50g)	Protein to Calorie Ratio
13g	6g	1g protein per 12 calories

1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.

#9: Yogurt, Milk, and Soymilk

Protein in 100g	1 cup (245g)	Protein to Calorie Ratio
6g	14g	1g protein per 18 calories

1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

Protein in 100g	1 Ounce (28g)	Protein to Calorie Ratio
33g	9g	1g protein per 15.8 calories

Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).

Calcium...What about it?

2012-10-21T01:48:00.003+00:00

Why is calcium so important?

You need your bones to grow and you want them to be strong in order to support the height you will gain in this program, for years and years to come. Calcium is what will make it happen.

Calcium is the most abundant mineral in the body and is found mostly in your bones, where it gives them strength. The body does not produce calcium, which means that you must get it from your daily diet. That's why a diet rich in calcium is so important, particularly when bones are growing and developing. Even after full bone development, you still need an adequate calcium intake throughout your life to keep your bones strong and healthy.

Apart from giving strength to your bones, calcium is necessary for many body functions. Practically every cell in your body, including those in your heart, nerves and muscles, relies on calcium.

In order for your body to function properly, the level of calcium in the blood must stay relatively constant. For this to happen, you need to consume enough calcium throughout the day. Otherwise, your blood will “steal” calcium from your bones to maintain the level it requires. Think of your bones as a “bank”. If your diet is low in calcium, your blood “withdraws” the calcium it needs from your bones. When your diet is rich in calcium, you make “deposits” in your calcium “bank”. Over time, if your withdraws exceed your deposits, your bones can begin to weaken and become more susceptible to breaking.

Smoking, alcohol, and caffeine have a negative impact on bone health, especially if your calcium intake is low.

Provided you consume enough calcium, your bones will continue to grow denser until around the age of 30. After that, calcium remains a priority, because you need to maintain your bone mass to minimize gradual loss associated with aging. As you get older, you tend to shrink (especially women). This tendency can be prevented through sufficient calcium intake.

Your bones need regular physical activity to maintain their strength. Exercise helps your body store calcium in the bones, so that the calcium you get from your diet is used more efficiently.

Daily calcium requirements:

Age (Years)	Calcium (Mg)
1-3 4-8 9-18 19-50 50+	550 800 1,300 1,000 1,200

Here are the best calcium natural sources:

Food	Serving	Calcium (Mg)	Rating
Brie cheese Buttermilk Camembert cheese Cheese, firm such as Cottage cheese, creamed, 1%. 2% Feta cheese Ice cream Ice milk Milk, whole, 2% 1%, skim milk, chocolate Milk, fortified Milk, powder, dry Mozzarella cheese Mozzarella cheese partly skimmed Parmesan cheese, grated Processed cheese slices: 2 thin slices, 2 thick slices Processed cheese spread Ricotta cheese Ricotta cheese, partly skimmed Swiss cheese Yogurt drink, yogurt frozen Yogurt, fruit – flavor, yogurt plain Yogurt, fortified fruit - flavor Yogurt, fortified plain	50g 250ml (1 cup) 50g 50g 125ml (½ cup) 50g 175ml (¾ cup) 125ml (½ cup) 250ml (1 cup) 250ml (1 cup) 250ml (1 cup) 90ml (6 Tbsp.) 50g 50g 45ml (3 Tbsp.) 42g, 62g 45ml (3 Tbsp.) 60ml (¼ cup) 60ml (¼ cup) 50g 175g, 125ml (1/2 cup) 175ml (¾ cup) both 175ml (¾ cup) 175ml (¾ cup)	92 301 193 350 87 254 140 109 315 300 420 318 269 366 262 256, 384 252 103 136 480 186, 147 259, 292 344 388	X XXX XX XXX X XX X X XXX XXX XXX XXX XX XXX XX XX, XXX XX X X XXX X, X XX, XXX XXX XXX
Almonds Baked Beans Beet greens, cooked Brazil nuts Bread, whole wheat or white Broccoli, cooked Cauliflower, cooked Chickpeas, cooked Chili con carne Dates Figs, dried Kale, cooked Lentils, cooked Nuts, mixed Orange Prunes, dried, uncooked Raisins Red kidney beans, cooked Rhubarb, cooked Rice, white or brown, cooked Rice drink (fortified) Salmon, pink, canned, canned w/ bones Sardines, canned with bones Sesame seeds Shrimps, cooked, canned Soybeans, cooked Soy drink Soy drink (fortified) Spinach, cooked White beans, cooked	125ml (½ cup) 250ml (1 cup) 125ml (½ cup) 125ml (½ cup) 1 slice 125ml (½ cup) 125ml (½ cup) 250ml (1 cup) 250ml (1 cup) 60ml (¼ cup) 4 medium 125ml (½ cup) 250ml (1 cup) 125ml (½ cup) 1 medium 60ml (¼ cup) 60ml (¼ cup) 250ml (1 cup) 125ml (½ cup) 125ml (½ cup) 250ml (1 cup) ½ - 213 g can ½ - 213 g can 125ml (½ cup) 70g (12 large) 125 (½ cup) 250ml (1 cup) 250ml (1 cup) 125 (½ cup) 250ml (1 cup)	200 163 87 130 25 38 18 84 66 12 61 103 40 48 52 18 21 52 184 12 300 225 210 104 41 93 28 300 129 170	XX XX X X X X X X X X XX XXX XX XX X X XXX

How to sleep Well Using (Sleep Hygiene)

2012-05-07T02:40:00.002+01:00

Sleep problems

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today.And if you can't sleep you can't grow. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."

Sleep only when sleepy

This reduces the time you are awake in bed.

If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy

Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

Don't take naps

This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

Get up and go to bed the same time every day

Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

Refrain from exercise at least 4 hours before bedtime

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

Develop sleep rituals

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

Only use your bed for sleeping

Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed

Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

Have a light snack before bed

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

Take a hot bath 90 minutes before bedtime

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.

Make sure your bed and bedroom are quiet and comfortable

A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.

Use sunlight to set your biological clock

As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

Use a pillow on your head not under it (this is my favorite trick ^^)

This will help you get silence and will help you stop thinking.

Importance of HGH and a Trusted HGH Producer to Buy it

2012-04-16T20:46:00.004+00:00

What are the Important Roles that Human Growth Hormone Plays within the Body?

Our bodies are very complex systems with a lot of components that can start not to function as well, causing a myriad of complications. As we age, the potential to have organs, tissues, glands, or hormones to start to deteriorate increases. All of these essential parts of our bodies work like a finely tuned machine that needs constant attention and the proper fuel to run effectively. When one part of our body starts to slow down or lose its effectiveness, that's when the trouble can begin and we start to notice health problems in other seemingly unrelated areas.

Human growth hormones (HGH) are critical to a healthy body. When we are young, HGH is what essentially makes us grow. How much HGH is naturally produced in our bodies will help determine how tall we get. Other effects that HGH has on the body are:

Increases the amount of calcium retained and helps to strengthen the mineralization of bone.
Increases the way that protein is absorbed and used
Increases the amount of muscle mass
Stimulates the grown of all of the internal organs, such as the liver, heart, kidneys etc
Helps to promote proper liver function
Stimulates the overall immune system, promoting good health and an aversion to contracting diseases.

So you can see having a healthy production of HGH is essential to overall good health and a strong immune system. Having a strong immune systems means that you are able to fight off potential germs and stave off illness. This is the best way of ensuring your health and maintaining a strong body and mind.

However, as we start to age, the production of HGH naturally starts to slows down. Our bodies produce less HGH and so the affects of less HGH starts to show, both on the surface and internally. By supporting the pituitary gland and having it pump up the amount of HGH in our systems, we can essential slow down the effects of aging. Essentially it's a fountain of youth waiting to be ingested and by taking a supplement such as GenFX, an anti-aging tonic; we can start to actually see the effects ourselves. From a decrease in wrinkles, to less hair loss in men, to an increase in memory, to effective weight loss, to clearer eye sight and more lean muscle, it will feel like finding your long lost youth in a bottle.

The GenFX anti-aging tonic is like no other anti-aging product on the market today. It is especially formulated with natural amino acids and herbal ingredients that are guaranteed to show results or your money back. It's a holistic approach to supporting the production of GHG that will have positive affects and make you feel young again. Why not take a risk free trial and see how it goes? You have nothing to lose except a few years off the calendar and a few wrinkles off your face. You'll soon be feeling young, alive and vibrant again. You will soon be wondering why you didn't try GenFX years ago!

For more information, go to GenFX.com.

Extras Exercises.- The Pilates Stretch

2012-02-01T22:19:00.002+00:00

The benefits of these exercises are increased strength and flexibility in your arms, back, core, legs and abdominals.

Do 4 repetitions of this exercise per set. Repeat until you've completed 10 sets.
For faster results, increase the number of sets/times per week you do this exercise.

Method 1

Step 1

Lie down on your back on the mat, and extend your right leg completely, toes pointing away from the mat. Stretch your left leg so it is at a 90 degree angle with your body.

Elevate your head, reach for your left leg with your right hand and hold onto your calf.

Step 2

Pull your left leg toward your body and inhale twice.

Method 2

Lie on your back on the pilates mat, elevating your bent legs in the air until your thighs form a 90 degree angle with your body and your legs are parallel with your body. Your toes should be pointed outwards way from the mat. Lift your head and relax your shoulders, keeping your head just higher than your chest. Extend your arms outward towards your legs so they are parallel with the mat.

Step 2

Inhale and stretch your legs out from the bent position until they are completely straight at a 45 degree angle with your body.

Step 3

Reach your arms backward and extend them completely, clasping your hands together at the top. They should remain right in front of your ears.

Step 4

Exhale while keeping your arms extended and circling them back to the starting position. Simultaneously draw your legs back to the starting position. Repeat the exercise for the desired number of repetitions.

Grow Taller Important VITAMINS

2010-10-12T12:35:00.000+00:00

This post is for those of you who have poor eating habits and are not getting the proper amounts of vitamins and other nutrients which are essential to the development and growth of the human body.
Though most of these requirements can be met by adhering to a well-balanced diet, i have listed for you in this post some important information about nutrition you need to know for the purpose of obtaining extra inches.

First let's understand that there are 6 important nutrients needed for growth and good health and though all play a vital role in a well-balanced diet, let us focus most of our attention on 3 (marked with asterisk) for our main purposes of promoting growth.

1. Vitamins*
2. Carbohydrates
3. Fats
4. Minerals*
5. Proteins*
6. Water

***********************

VITAMINS

Vitamins are organic substances necessary for life and essential for growth. To receive the proper vitamin intake, a well-balanced diet is recommended. However, supplements may be taken where needed but not as a substitute for food. Supplements should be taken after each square meal, or once after the largest meal for proper absorption.

Vitamin A (retinol, carotene)

What it does:

1. Promotes growth and strong bones.
2. Aid for healthy skin, hair, teeth and gums.
3. Helps build resistance to infections etc.

Best Sources:

Carrots, liver, egg yolk, milk, green and yellow vegetables, margarine, and yellow fruits.
Supplement: (10,000 to 25,000 IU)

Note: If your diet includes ample amounts of spinach, liver, sweet potatoes, or cantaloupe, it is not likely you'll need a supplement.

Vitamin B1 (Thiamine)

Best Sources:

Pork, rice, whole wheat, dried yeast, peanuts, soybeans, peas and green vegetables.

Supplement: (100 to 300 mg. are most common).

What it does:

1. Promotes growth.
2. Aids in prevention of beriberi and nervous disorders.
3. Aids digestion.
4. Helps heart and nervous system function properly.

Vitamin B2 (Riboflavin)

What it does:

1. Promotes growth and aids in reproduction.
2. Promotes healthy skin, hair, nails.
3. Helps maintain good eyesight etc.

Best Sources: Milk, liver, eggs, fish, kidney, yeast, leafy green vegetables.

Supplement: (100 to 300 mg per day is most common).

Vitamin B3 (Niacin)

i have a spacial post for Niacin (B3) Click Here

Vitamin B6 (Pyridadne, Pyridixinal)

What it does:

1. Reduces night muscle spasms, leg cramps, hand numbness and certain forms of neuritis.
2. Properly assimilates protein and fat.
3. Works as a natural diuretic etc.

Best Sources: Liver, brewers yeast, cabbage, black strap molasses, canta loupe, beef and kidney.

Supplements: For best results, take in equal amounts with vitamins B1 and B2.

Note: If taking a B-complex formula, be sure it contains enough B6 to be effective

Vitamin B12 (Cobalarnin)

What it does:

1. Promotes growth
2. Increases energy
3. Forms and generates red blood cells.
4. Helps balance and concentration.

Best Sources: Cheese, liver, kidney, pork and beef.

Supplement: Varies from 5 to 100 mcg. depending on deficiency.

Note: Common deficiencies are noted in vegetarians and high protein consumers.
Vitamin B complex formula should include all the B-complex vitamins so far discussed plus other important vitamins vital to the growth process. Be sure to read labels and check with your pharmacist to make sure your formula includes the proper amounts of each vitamin best suited to your needs.

Vitamin C (Ascorbic Acid, Cevitamin Acid)

What it does:

1. Aids in healthy bones and teeth.
2. Prevents scurvy.
3. Helps treat and prevent common colds.
4. Enables protein cells to hold together.
5. Aids blood vessel circulation.

Best Sources: Citrus fruits, tomatoes, berries, cauliflower, raw cabbage and potatoes.

Supplement: (1,000 to 10,000 mg. per day)

Note: Plays a primary role in the growth and repair of body tissue cells

Vitamin D (Calciferal, Viosterol, Ergosterol)

What it does:

1. Essential for strong bones and teeth.
2. Prevents rickets, which deteriorates bones and could cause bowed legs, knock knees and poor posture.
3. Aids treatment of conjunctivitis.
4. Aids vitamin A.

Best Sources: Milk products, fish liver oil, fish meats and sunlight

Supplement: (400 to 1000 IU per day)

Vitamin E (Tocopherol)

What it does:

1. Supplies oxygen to the body for more endurance.
2. Essential for virility.
3. Helps prevent and destroy blood clots.

Best Sources: Wheat germ, eggs, leafy greens, soy beans, spinach, whole wheat, and broccoli.

Supplement: (200 to 1000 IU per day)

Vitamin F (Unsaturated Fatty Acids Linoleic and Arachidonic)

What it does:

1. Aids in growth.
2. Helps prevent heart disease.
3. Helps prevent ?cholesterol deposits in arteries.

Best sources: Vegetable oils, walnuts, pecans, and almonds, soybeans, linseed and sunflower oils.

Supplement: (100 to 150 mg)

Note: For best absorption take with vitamin E. If you consume excessive amounts of
carbohydrates, you will probably need more vitamin F.

Vitamin K (Menadione)

What it does:

1. Aids in proper blood clotting.
2. Helps prevent internal bleeding and hemorrhaging.

Best sources: Egg yolk, yogurt, fish liver oils, soybean, green vegetables and kelp.

Supplement: (Approximately 300 mcg. is adequate)

Good Luck (^_^)

Grow Taller IMPORTANT MINERALS

2010-09-29T13:07:00.000+00:00

This post is for those of you who have poor eating habits and are not getting the proper amounts of vitamins and other nutrients which are essential to the development and growth of the human body.
Though most of these requirements can be met by adhering to a well-balanced diet, i have listed for you in this post some important information about nutrition you need to know for the purpose of obtaining extra inches.

First let's understand that there are 6 important nutrients needed for growth and goodhealth and though all play a vital role in a well-balanced diet, let us focus most of our attention on
3 (marked with asterisk) for our main purposes of promoting growth.

1. Vitamins*

2. Carbohydrates

3. Fats
4. Minerals*

5. Proteins*
6. Water

MINERALS

Minerals are an organic substance found naturally in the earth. They make up a large part of our bones and teeth and help regulating other body functions. Here are some of the. minerals to which you should pay special attention.

CALCIUM

What it does:

1. Aid for strengthening soft bones and teeth.
2. Helps maintain regular heartbeat.

Best sources: Milk and dairy products, sardines, soybeans,. dried beans, green vegetables.

Supplement: (600 to 1500 mg per day)

CHROMIUM

What it does:

1. Aids in growth process.
2. Helps prevent and lower high blood pressure

Best sources: Meat, brewer's yeast, clams, chicken, shellfish.

Supplement: (90 mcg. per day is average for adults)

CHLORINE

What it does:

1. Helps keep your body limber.
2. Aids digestion by cleansing system.

Best sources: Table salt, kelp, and olives.

Supplement: Has not been determined

FLUORIDE

What it does:

1. Strengthens bones.
2. Reduces tooth decay.

Best sources: Fluoridated drinking water, seafood and gelatin.

Supplement: There is no fluoridesupplement yet but you can find it in water

IODINE

What it does:

1. Promotes growth.
2. Provides energy.
3. Burns excess fat.

Best sources: Kelp, salt, all seafood, onions, and vegetables grown in iodine-rich soil.

Supplement: (P.DS, is 80 to 150 mcg. per day for adults)

Note: Iodine aids in the proper functioning of the thyroid gland which fosters and
regulates growth. Check your salt to see if it is iodized along with your vitamins
or multi-mineral preparations. Too much iodine can cause a harmful effect. For
additional supplements of iodine not discussed, a physician's advice is
recommended.

IRON

What it does:

1. Aids growth.
2. Prevents fatigue.
3. Helps form hemoglobin in blood etc.
4. Aid for good skin tone.

Best sources: Liver, beef kidney, egg yolk, oysters, cereals, raw clams, and red meat.

Supplement: (RDA is 10 to 18 mg.)

Note: Check your iron supplement to see if it contains "Ferrous Sulfate" an inorganic
iron which can destroy vitamin E in your system. Try to avoid this preparation.
For women, whose bodies use much more iron than men's, a supplement is most likely needed.

MAGNESIUM

What it does:

1. Aids the cardiovascular system.
2. Aids nerve and muscle functions.
3. Needed for calcium and vitamin C metabolism.

Best sources: Figs, apples, grapefruits, lemons, seeds, nuts, yellow corn and dark green vegetables.

Supplement: (300 to 400 mg. daily)

PHOSPHORUS

What it does:

1. Aids growth.
2. Provides energy.

Best sources: Fish, poultry, eggs, meats, nuts, seeds and whole grains.

Supplement: (RDA is 800 to 1200 mg per day for adults)

=>Other important minerals :

POTASSIUM

Sources include; citrus fruits, watercress, bananas, potatoes and green vegetables.
Supplement:
SODIUM

Sources include; salt, shellfish, carrots, beets, bacon and kidney.
Supplement:

SULFUR
Sources include; lean beef, fish eggs, cabbage and dried beans.
Supplement:

ZINC

Sources include;steak, eggs, lamb chops, brewer's yeast and pumpkin seeds
Supplement:

PROTEINS

Everyone's protein requirements are different, depending upon your size, age and physical

condition. A large, young person will require more protein than a small, older person.

Proteins have different functions, and work in different areas of the body. There are basically two types of Protein ? complete and incomplete protein

1. Complete Protein – provides the proper balance of eight necessary amino acids that
build tissues,

found in foods of animal organ such as meats, poultry, seafood,
eggs, milk and cheese

2. Incomplete Protein – lacks certain essential amino acids and is not used efficiently when eaten alone. However, when it is combined with small amounts of animal source proteins, it becomes complete.

It is found in seeds, nuts, peas, grains and bean

Note: Mixing complete and incomplete proteins can give you better nutritional value than either one alone

Look Taller With Clothes & Shoes

2010-09-27T00:00:00.001+00:00

As you know looking taller is giving you more comfort then been actually taller but not feeling so,

So in this post i'll share with you some advices to help you feel/look taller :

Try choose one similar from head to toe. Try not to brake up the vertical flow of your clothes.Wear plenty of vertical lines.
Women, choose a long leans dress, or no-waist pants and skirts; while men choose thin belts the same color as pants. Add details to your vertical lines.

Thin stripes on shirts, visible seams, buttons and blazers should fall slightly below your buttocks. Avoid wearing blazers or cardigans with more than 3 buttons; these are designed for taller men and will make you look shorter. Don't wear your pants to hight and opt for low rise jeans. Always wear well fitted clothes, as baggy clothes will lead to more "squashed" appearance

Shoes

There is a Specially designed shoes for short people are available that can add up to 2

inches. Often the shoes involve hidden raised heal inside the shoe, designed to look like a normal shoe

Here is a video to show you how it works

Stretching Exercises (Regular Ex 10=>15)

2010-09-13T18:23:00.002+00:00

XI.11- In the standing position, feet slightly apart, hands on hips, body straight and erect, head up.

Slowly bend the knees while keeping the rest of your body straight and erect, and come to a

squatting position with the knees straight ahead (not spread apart). As you slowly bend your

knees, extend your arms straight ahead, stretching the arms and fingers to their fullest

extent.

Hold this position for a few seconds before slowly returning to the original position. Repeat this exercise 10 times.

XII.12- Sit on the floor with your legs extended straight out in front. Place your feet under an article of furniture (chair, table, or sofa) to keep them from moving during the exercise. Interlock your fingers behind your neck, and start the exercise. Slowly revolve your trunk in a large circle, bringing your upper torso forward, to the right, backward and to the left, as far as possible. Rotate your body in as wide a circle as possible, and then reverse directions. Repeat this exercise for 30 seconds, rest 15 seconds, repeat 30 seconds, rest 15 seconds, etc., for a period of six 30 second units.

XIII.13- In the standing position, with your legs spread widely apart, raise both hands straight over head and overlap your hands. Bend over forward and touch the floor between your legs, then return to the original position. Perform this exercise 10 times. You will notice that the wider your legs are spread apart, the easier it will be to touch the floor. As you progress in this and the other exercises, you should bring your feet closer together so that it will be more difficult to touch the floor with your fingers. If you can touch the floor with your feet close together, you should then strive to touch the floor with your palms.

XIV.14- In the prone position, lying flat on your back with your arms by your side, raise your arms and bring them straight back over your head until they are stretched out on the floor, pointing away from your head. Resting all of your weight on your outstretched arms, your shoulders, and on your heels, slowly raise the back, hips, torso, and upper legs off the floor. Stretch your body up as high as you can. Hold that position for a few seconds, and return to the original position. Perform this exercise 5 times.

XV.15-In the standing position, feet spread slightly apart, hands behind the neck with your fingers interlocked. Bend the body forward from the waist, without bending the knees, and try to bring your head down between your legs. Of course, it will be impossible to bring your head all the way down, but stretch your body as far as possible without straining yourself. Do not remove your hands from behind your head. Use your hands to help push your head down further. When you have reached as far down as possible, return to the starting position. You will perform this exercise with more ease after one or two weeks. Perform this exercise 5 times.

Grow taller exercises (Advanced Exercises 4=>6

2010-09-12T17:59:00.000+00:00

Exercise # 4: Neck and Arms

In the standing position, arms by your side. In one smooth movement, raise your heels so that you are standing on your toes, and swing both arms toward the sky as high you can possibly extend your arms. Hold this position, with your arms extended straight up and reaching even higher and higher. While in this position, bend your neck and head backward as far as possible. Hold this position for a few seconds before returning to the starting position. Perform this exercise ten times.

Exercise # 5: Abdomen, Middle Spine and Legs

In the standing position, feet about 12 inches apart, hands on hips. Raise the right hand, bend forward from the waist without bending the knees, and attempt to touch your left toes with the right hand, while keeping the left hand on your hip. If you can not touch your toes, do not be disappointed as you should be able to achieve this after two or three weeks. Perform the same exercise with the left hand and attempt to touch the toes on your right foot. Alternate attempts

with the left and right hands to touch the toes on the opposite foot. Perform this exercise twenty times, alternating hands each time. Remember, the purpose of this exercise is to stretch, so do not be lazy. Try to come as close as possible to touching your toes.

Exercise # 6: Abdomen and Lower Spine

This is similar to Exercise No. 5 with the difference being that you are performing this exercise in the sitting position, and thus you will be stretching a different portion of the body. Sit

on the floor, legs stretched forward, hands on hips. Bend forward, with arms stretched forward and try to touch your toes. You may not achieve this right away, but as with the previous exercise, you soon will. Repeat this exercise 5 times, with both hands, and then spread your feet slightly apart and with alternate hands, one at a time, try to touch the toes on the opposite foot.

Repeat this 5 times with each hand.

Vida One Diet & Fitness 3.8

2010-09-10T17:03:00.005+00:00

You wont need To see The doctor any more with this Software

VidaOne Diet & Fitness 3

Fitness Features:

-Personal Information

The Welcome Wizard will provide prompts to enter your personal profile. You may add

profiles for as many users as you’d like and each profile can be password protected. You will

enter your personal stats and your target weight and then move on to customize your meal

information and workout schedule.

The exercise module is an adaptation of MySportTraining, which tracks both gym workouts

and aerobic or sports activities. Find the strength and cardio data entry windows and use the

activity filter to customize your selections. VidaOne provides comprehensive tools to

accurately track your activities whether you’re starting up at the gym or are an athlete in

training. If you purchase an add-on, you can take advantage of the simple drawings shown

with each predefined exercise and the muscle chart to select exercises based on target area.

In addition to recording your activity, VidaOne allows you to track the weather, your energy

level and your mood … sparkling!

Convenient icons let you see your activities and progress for the month in one colorful

calendar. Choose from many icons to graphically show your activities from a 50-mile bike trip

to an easy family ride. See both weight and calories consumed.

-Bonus Features

Download workouts from most Polar® heart rate monitors.

Choose What To Do and VidaOne will tactfully recommend actions to reach your goal

based on your actual eating and exercise habits: “Consider eating less.”

Seamless synchronization with your handheld device and a variety of add-on programs

like VidaOneGPS.

VidaOne calculators: Basal Metabolic Rate, Body Mass Index and Lean Body Mass.

Enhanced Polar files viewing

Trackable gears (by distance or duration)

Personal Best workouts

Configurable summary view

More fields for strength training exercises (rep duration, rest time, RPE, equipment)

Enhanced interface using ribbons including a configurable Quick Access Toolbar to store

the commands you use the most

BMI and blood pressure assessment with Health records

Exercise & Nutrition:

VidaOne provides healthy guidelines for losing weight. Once you have established your target,

the program will calculate a realistic time period for weight loss (or gain) and the number of

calories per day to stay on track. You may choose from several diets:

USDA Food Pyramid

High Carb

Low Carb

High Protein

Low Protein

Low Fat

As you enter your meals in the future, VidaOne will alert you to food choices that do not fit

into your diet. Use the Food Organizer to customize your food requirements and include only

the foods you eat. You may add or delete foods at any time. You can take advantage of the

food points and meal scheduling features as well.

Ease of Use:

The summary view makes it easy to see a monthly snapshot of your fitness progress. Colorful

graphs and useful icons speed analysis. Easily move from one area to another: Summary,

Journal, Calendar, Reports and Graphs. Customize both food and activities to streamline

tracking. Generate clear graphs to illustrate your progress. You’ll find VidaOne intuitive and

easy to use.

Help/Support:

For help, a PDF User Guide is available, access FAQs online or send an email.

Summary:

tracking program. With its synchronization with handheld devices, tracking is streamlined;

you can record your progress as it occurs. Every feature is designed to motivate: friendly

icons, customizable modules, diagrams, reports and charts. At home and on the road—

VidaOne is an optimal program to meet your fitness goals.

VidaOne Diet & Fitness is a synthesis of two programs to provide a comprehensive fitness

You'll have a doctor On your Desktop

Download The Full Program With the Keygen

And Don't Forget To Say :

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Grow Taller exercises (Advanced Exercises 1=>3)

2010-08-28T17:50:00.000+00:00

Exercise # 1:Neck and Upper Spine

In the standing position, place your hands behind your head and interlock your fingers.

Use the hand and arm muscles to push your head forward and down, and at the same time, utilize your neck muscles to resist this pushing motion. While exerting these opposing pressures, allow your head to be pushed forward until your chin rests on your chest. Relax the pressure on your

head, and return it to its normal position. Repeat this procedure 10 times, then rest 10 seconds, and repeat the exercise 10 more times.

Exercise # 2: Upper Spine and Shoulders

In the standing position, head up high, arms at your side. Bring your arms backward and interlock your thumbs behind your back and below your waist This is your starting position.

Keeping your thumbs interlocked, and your arms always as straight as possible, bring your shoulders up, then back, then down, then forward, then up, back, down, forward, performing a circular motion and trying to extend the shoulders as far as possible in each direction. Perform

this exercise slowly, always being aware that you are stretching your shoulders to their limit.

Perform three sets of ten circular motions. You may take a short rest between each set.

Exercise # 3: Neck and Upper Spine

In the standing position, feet together, arms at your side. While keeping your left foot on one spot, bring your right foot forward about 15 inches. Place your entire weight forward on your right foot, and extend your right arm forward. Bend your right knee, and bring your head and body down toward the floor as far as possible. Place your right hand on the floor in front of you to maintain your balance. Attempt to touch the floor with the top of your head. Of course, it will be impossible to do so, but try to bring your head as close to the floor as you can. Do not lift your left leg, and keep it straight. Return to the original position. Perform the same exercise with the position of the legs reversed. Do each exercise ten times.

Niacin Best Sources

2010-08-27T06:50:00.002+00:00

What Niacin Does To The Body :

Niacin (also called nicotinic acid, but more commonly known as vitamin B3) is a water-soluble vitamin, essential to the human diet. Niacin is mainly known for its ability to prevent the deficiency disease pellagra, which is manifested by skin diseases, mental conditions and many other terrible symptoms. Pellagra is mostly found in undeveloped (and undernourished) portions of the globe.

Niacin helps the body in many areas, including the digestive system, the skin and the nervous system. In addition to being essential in helping the body convert certain food into energy, Niacin also reduces cholesterol. While most humans get the daily requirement of niacin from various foods, it's often recommended by doctors as a natural way to help lower cholesterol.

What It's Best Naturally Source :

Niacin is found naturally in dairy products, many vegetables, beef, poultry, seeds and nuts as well as some types of fungi. It is also sold as supplements in drug and vitamin stores; one popular type is a slow-release (SR) version. However, it is recommended that extremely low does of niacin be taken initially, and increased slowly to avoid the "flushing" that accompanies large doses.

Here is Table of His Best Sources

What Are The Healhty Doses :

According to the Linus Pauling Institute at Oregon State University, the recommended daily allowance of niacin for adolescent and adult males is 16 milligrams per day. Slightly lower doses are recommended for females, children under 14 and infants.

Warning:

Taking too much niacin at once is a common mistake that many make. If too much niacin causes a bad reaction, taking Sudafed will help alleviate the symptoms. Diabetics should be aware that ingesting large doses of niacin elevates blood sugar, so they should check with their doctor before taking niacin. As with any vitamin or mineral, an overdose can cause toxic shock, and even death.

Where To Find Zinc

2010-08-27T06:30:00.005+00:00

Introduction

Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies.
Zinc is Very important mineral and he helped for Growth.

What Does Zinc Do in Your Body?

Supports a healthy nervous system and is therefore essential for mental and emotional balance.
Helps strengthen your immune system, which increases your capacity to deal with stress.
Helps keep your teeth and bones strong.
Helps control your blood sugar level.
Is involved in numerous chemical reactions that convert food into energy.
Helps to protect your body against free radical damage.
Helps to reduce your blood level of homocysteine, decreasing your risk of a variety of chronic, degenerative health conditions.

The Doses

Table 1: Recommended Dietary Allowances (RDAs) for Zinc

Naturally Source of Zinc

A wide variety of foods contain zinc . Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products .

Phytates—which are present in whole-grain breads, cereals, legumes, and other foods—bind zinc and inhibit its absorption . Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc .

Here is a Table of The Zinc Best Sources :

Note* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to

help consumers compare the nutrient contents of products within the context of a total diet.

The DV for zinc is 15 mg for adults and children age 4 and older. Food labels, however, are not

required to list zinc content unless a food has been fortified with this nutrient. Foods

providing 20% or more of the DV are considered to be high sources of a nutrient.

=> the Picture Below contain best of the best Zinc Sources so try to make your day nutrition contain these elements

Grow Tall Exercises (The Down Hill)

2010-08-24T18:22:00.002+00:00

Standing with your hands together and arms behind you, bend down at the waist as far as possible and slowly swing your arms as high as possible behind you. Each repetition should last between 4-6 seconds.

Grow Tall Exercises (The Yawn)

2010-08-24T18:18:00.002+00:00

Standing up with hands held together behind your neck, bend your head upwards and back as far as possible. Each repetition should last 5-15 seconds

Grow Exercises (The Bow Down)

2010-08-24T18:16:00.002+00:00

Stand with your hands on your hips. Keep your hands on your hips and bend forward as far as possible, leading with your head. Don't bend your knees and keep your chin off your chest. Each repetition should last between 4-8 seconds.

Grow Exercises (The Table stretch)

2010-08-24T18:13:00.001+00:00

Sit down on the floor with your legs straight. With your torso straight, place the palms of your hands on the floor next to your butt. Then tuck your chin against your chest. Now bring your head back as far as it will go.
While doing that, raise your body so that your knees bend while the arms stay straight. The torso and upper legs will be straight and horizontal to the floor. Your arms and lower legs will be perpendicular to the floor. You will be the shape of a table. This is another hard stretch for some. If you can't do it right away, just do the best you can, eventually you will be able to do it with ease. Each repetition should last between 8-20 seconds.

Grow Tall Exercises (The Bridge)

2010-08-24T18:11:00.001+00:00

Lying down with your knees bent and feet flat on the floor as close to your butt as possible, grab your ankles and hold onto them while you rise your hips up and arch your spine, lifting your abs towards the ceiling.
Lift your abs as high as possible. Go back down. If you can't hold onto your ankles, keep your arms to the side and use them to push yourself up. Each repetition should last between 3-10 seconds. This stretch may be hard to do at first, but be persistent even if you can't do it completely right at first.

Basic Leg Stretch

2010-08-24T18:09:00.000+00:00

While sitting down, spread your legs far apart. Reach for your toes. Try to keep your knees as straight as possible. Now move into reaching for the toes on the other leg. Be sure to keep your spine straight and move from your hips. Do not arch the upper spine. This stretch works both your spine and legs. Each repetition should last between 6-15 seconds.

Cat Stretch

2010-08-24T18:06:00.000+00:00

Get on your hands and knees with your arms locked out. Inhale as you flex your spine down and bring your head up. Exhale as you bring your spine up into an arched position while bringing your head down. Each repetition should last between 3-8 seconds.

Super Cobra

2010-08-24T18:02:00.001+00:00

Start with your arms perpendicular to the floor, and the spine arched (the end position of the cobra). Now blend your hips and bring your body up into an inverted 'V' position. While you are doing that, tuck your chin against your chest. Return to the original position. Each repetition should last between 10-20 seconds.

Cobra

2010-08-24T17:55:00.000+00:00

Lie on the floor face down with palms on the floor under your shoulders. Begin to arch your spine up leading with your chin. Arch as far back as possible. Each repetition should last between 5-30 seconds.

niacin Side Effects

2010-08-21T13:42:00.000+00:00

Side Effects of Niacin - for the Consumer

Niacin

All medicines may cause side effects, but many people have no, or minor, side effects. Check with your doctor if any of these most COMMON side effects persist or become bothersome when using Niacin:

Diarrhea; dizziness; headache; heartburn; increased cough, indigestion, or upset stomach; nausea; temporary skin redness, itching, tingling, or feelings of warmth (flushing); vomiting.

Seek medical attention right away if any of these SEVERE side effects occur when using Niacin:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue; unusual hoarseness); black, tarry, or bloody stools; changes in vision (eg, cloudy or blurred vision); decrease in urine or dark-colored urine; fainting; fast or irregular heartbeat; flu-like symptoms (eg, chills, fever, persistent sore throat); increased sweating; loss of appetite; muscle pain, tenderness, swelling, or weakness (with or without fever and fatigue); numbness or persistent tingling of the skin; severe dizziness or headache; severe or persistent diarrhea, nausea, or vomiting; shortness of breath; stomach pain; swelling of the hands, legs, or feet; unusual bruising or bleeding; vomit that looks like coffee grounds; yellowing of the skin or eyes.

Niacinamide

All medicines may cause side effects, but many people have no, or minor, side effects. Check with your doctor if any of these most COMMON side effects persist or become bothersome when using Niacinamide:

Diarrhea; dizziness; headache; itching; nausea; stomach upset; temporary feeling of warmth or flushing of the skin.

Seek medical attention right away if any of these SEVERE side effects occur when using Niacinamide:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); black, tarry, or bloody stools; changes in vision; dark urine; decreased urination; fast or irregular heartbeat; loss of appetite; muscle pain or weakness; numbness or persistent tingling of the skin; persistent nausea, vomiting, or general "unwell" feeling; severe or prolonged flushing of the skin; stomach pain; swelling of the hands, legs, or feet; vomit that looks like coffee grounds; yellowing of the skin or eyes.

Niacinamide with Copper/Folic Acid/Zinc

Diarrhea; dizziness; headache; stomach upset.

Seek medical attention right away if any of these SEVERE side effects occur when using Niacinamide with Copper/Folic Acid/Zinc:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); blurred vision; dark urine; frequent hunger, thirst, or urination; persistent diarrhea, nausea, or vomiting; stomach pain; yellowing of the skin or eyes.

Niacin/Lovastatin

Back pain; chills; constipation; diarrhea; fainting; flu syndrome; flushing (itching, redness, tingling, warmth); gas; headache; increased heartbeat; indigestion; infection (fever, sore throat); itching; muscle aches; nausea; pain; pounding in the chest; rash; shortness of breath; stomach upset; sweating; swelling; vomiting; weakness.

Seek medical attention right away if any of these SEVERE side effects occur when using Niacin/Lovastatin:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); black, tarry, or bloody stools; change in amount of urine; change in taste; chest pain; dark urine; dizziness; increased thirst; joint pain; muscle pain, tenderness, or weakness (especially if associated with fever and a general feeling of discomfort); numbness or persistent tingling of the skin; stomach pain; swelling of the hands, legs, or feet; unusual tiredness/fatigue; vomit that looks like coffee grounds; yellowing eyes or skin.

Niacinol

Diarrhea; dizziness; flushing; itching; loss of appetite; nausea; upset stomach; vomiting.

Seek medical attention right away if any of these SEVERE side effects occur when using Niacinol:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); dark urine; severe stomach pain; yellowing of the skin.

Niacin Flush Free

Diarrhea; dizziness; flushing; itching; loss of appetite; nausea; upset stomach; vomiting.

Seek medical attention right away if any of these SEVERE side effects occur when using Niacin Flush Free:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); dark urine; severe stomach pain; yellowing of the skin.

Niacin Capsules

Stomach upset; temporary skin redness, tingling or feelings of warmth (flushing)

Seek medical attention right away if any of these SEVERE side effects occur when using Niacin Capsules:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); black, tarry, or bloody stools; changes in vision; cloudy or blurred vision; decrease in urine or dark-colored urine; fast or irregular heartbeat; flu-like symptoms (nausea, vomiting, "not well" feeling); irregular heartbeat; loss of appetite; muscle weakness, swelling, tenderness, or pain; numbness or persistent tingling of the skin; swelling of the hands, legs, or feet; vomit that looks like coffee grounds; yellowing of the skin or eyes.

Niacin Controlled-Release Capsules

Stomach upset; temporary skin redness, tingling or feelings of warmth (flushing).

Seek medical attention right away if any of these SEVERE side effects occur when using Niacin Controlled-Release Capsules:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); black, tarry, or bloody stools; changes in vision; cloudy or blurred vision; decrease in urine or dark-colored urine; fast or irregular heartbeat; flu-like symptoms (nausea, vomiting, "not well" feeling); loss of appetite; muscle weakness, swelling, tenderness, or pain; numbness or persistent tingling of the skin; swelling of the hands, legs, or feet; vomit that looks like coffee grounds; yellowing of the skin or eyes.

Niacin Controlled-Release Tablets

Diarrhea; dizziness; headache; heartburn; increased cough, indigestion, or upset stomach; nausea; temporary skin redness, itching, tingling, or feelings of warmth (flushing); vomiting.

Seek medical attention right away if any of these SEVERE side effects occur when using Niacin Controlled-Release Tablets:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue; unusual hoarseness); black, tarry, or bloody stools; changes in vision (eg, cloudy or blurred vision); decrease in urine or dark-colored urine; fainting; fast or irregular heartbeat; flu-like symptoms (eg, chills, fever, persistent sore throat); increased sweating; loss of appetite; muscle pain, tenderness, swelling, or weakness (with or without fever and fatigue); numbness or persistent tingling of the skin; severe dizziness or headache; severe or persistent diarrhea, nausea, or vomiting; shortness of breath; stomach pain; swelling of the hands, legs, or feet; unusual bruising or bleeding; vomit that looks like coffee grounds; yellowing of the skin or eyes.

Niacinamide Gel

Dry skin.

Seek medical attention right away if any of these SEVERE side effects occur when using Niacinamide Gel:

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); irritation.

Side Effects by Body System

General

Generally, the incidences of hepatic and gastrointestinal side effects have been significantly greater with use of timed release niacin when compared to an immediate release form, however, the incidence of cutaneous flushing has been significantly less.

Dermatologic

Dermatologic flushing (facial and whole body) and pruritus as a result of stimulation and release of prostaglandins by niacin have been major drawbacks of this drug. These symptoms have occurred in up to 78% of patients and usually resolved after 2 weeks of continued therapy. Flushing can be minimized with use of an extended release form of the drug, gradual dosage titration (over 2 to 3 months), and by administering the dosage during or within 30 minutes after meals. Aspirin (325 mg), if not otherwise contraindicated, taken within 30 minutes of niacin ingestion and avoidance of hot beverages and alcohol which can aggravate flushing by causing peripheral vasodilation may be recommended to reduce flushing.

In addition, maculopapular rash, urticaria, dry skin, skin burning sensation, and sweating have been associated with niacin use. Rare cases of hyperpigmentation and acanthosis nigricans have also been reported.

Hepatic

Hepatic side effects including hepatotoxicity and hepatitis have been reported in 2% to 3% patients who have taken larger doses (3 grams or more daily) or who have used timed release preparations. Hepatotoxicity usually reverses within one week after drug discontinuation, but sometimes can be avoided with dosage reductions or switching to crystalline niacin (if hepatotoxicity developed while using a timed release preparation). Clinical monitoring of patient response and tolerance, including laboratory evaluation of liver function tests is generally recommended.

Dose-related increases in aspartate aminotransferase and alkaline phosphatase have been associated with dosage increases greater than 2.5 grams over 1 month. Computerized tomography has revealed changes consistent with focal fatty liver in some cases. Although these changes usually resolve with dose reduction, continued routine monitoring of liver function tests is recommended. Rare cases of fulminant, even fatal, hepatic failure have been reported.

In one retrospective analysis of 969 predominantly elderly male veterans treated for dyslipoproteinemia with controlled release niacin (average dose 3.1 grams/day), the incidences of possible and probable hepatotoxicity (biochemical criteria) were 2.2% and 4.7%, respectively. Predisposing risk factors included high dose, alcohol use, preexisting liver disease, and concurrent oral sulfonylurea use. The incidence of hepatotoxicity was significantly less among patients who were taking an average daily dose of 2.1 grams.

Gastrointestinal

Gastrointestinal disturbances have included exacerbation of peptic ulcer disease, eructation, nausea, vomiting, diarrhea, flatulence, and dyspepsia. Persistent fatigue, nausea or anorexia may be a sign of hepatotoxicity.

Metabolic

Nicotinic acid competes with uric acid for excretion by the kidneys. Hyperuricemia associated with niacin appears to be more common in men.

Metabolic changes associated with niacin have included hyperuricemia and hyperglycemia. Clinical monitoring of patient response and tolerance, including laboratory evaluations of serum uric acid and blood glucose levels, is recommended in patients with a history of gout or diabetes mellitus.

Cardiovascular

Cardiovascular side effects generally have been rare. Transient tachycardia, palpitations, atrial fibrillation, orthostasis, syncope, hypotension, and dizziness have been reported. The Coronary Drug Project (1975) reported a significant increase in cardiac arrhythmias associated with the use of niacin; some experts consider preexisting arrhythmias or angina pectoris contraindications to its use.

Niacin has been shown to increase plasma homocysteine levels. Homocysteine is an independent risk factor for arterial occlusive disease. Clinical implications of these increases and the influence of folic acid supplementation as a means to decrease homocysteine levels remain to be determined.

Nervous system

Nervous system side effects have included rare reports of paresthesias, nervousness, dizziness, headache, fatigue, and insomnia.

Hematologic

Hematologic side effects including rare hematologic coagulopathies associated with niacin-induced elevations of liver function tests have occurred.

Genitourinary

Genitourinary complaints of decreased sexual function have been reported in up to 3% and 22% of male patients who have taken unmodified and timed release niacin, respectively.

Endocrine

Endocrine side effects including rare incidences of altered thyroid function tests have been reported. Changes appeared to be due to decreased thyroid binding capacity and concentration of thyroid binding globulin.

Ocular

Niacin appears to cause a reversible toxic cystoid maculopathy in approximately 0.7% of patients taking at least 1.5 grams daily. The maculopathy typically has been reversible upon discontinuation of therapy.

Ocular side effects have included amblyopia, sicca syndromes, blurred vision, eyelid edema, and macular edema.

Musculoskeletal

Musculoskeletal side effects associated with niacin have included myalgia, myasthenia, myopathy, and leg cramps. Creatine kinase increase was reported post-marketing in the sustained release product.

Hypersensitivity

Hypersensitivity effects associated with niacin have included rash, generalized edema, facial edema, and peripheral edema.

Respiratory

Respiratory side effects have included dyspnea.