HEALTH FITNESS JOURNAL

Women and Iron

noreply@blogger.com (jnlbtips) — Sun, 14 Mar 2010 05:30:00 +0000

A Guide to Anemia Prevention
by: James Pendergraft

Iron is one of the most important nutrients that a woman must have a sufficient supply of. This is due to a woman’s unique condition where she needs more iron than men in order to supplement blood production to replace those lost during her menstrual period. Because of this, it becomes even more important for women to make sure that she has enough iron supply.

Understanding the Effects of Iron Deficiency

When a woman’s body does not have enough supply of iron, the result is anemia. This is a common disease among women especially those who pay scarce attention to their iron intake. What is even more depressing to note is that some women are not even aware they have anemia until it is too late. In order to understand anemia better, listed below are the signs and symptoms of the disease.

1)There is a general feeling of weakness, fatigue, and general malaise. Women commonly experience this during or on the first few days after menstruation. Because iron provides vitality to the body and adds stability to blood supply, lack of it results in a general decline in body activity. Poor concentration is also common among women with anemia.

2)There is shortness of breath when one engages even in the lightest physical activity.

3)There is palpitation or a sudden increase in blood pressure as if the chest is pounding. This happens because the lack of iron reduces the body’s ability to carry oxygen to various parts of the body. As a form of compensation, the heart increases its output as manifested by an increase in blood pressure.

4)A pale skin is also noticeable in women with anemia.

5)In some cases, bone deformities also happen to women with anemia. However, bone deformities alone is not a reliable sign in detecting anemia.

6)A woman with anemia may also experience chest pains.

The most important thing to consider in detecting anemia in women is that most symptoms are hardly noticed. As a result, most women are not aware of their condition. On the other hand, complicating the picture is the fact that anemia shares a lot of symptoms with other ailments. It is therefore very important for one to seek immediate medical attention once anemia is suspected.

Best Sources of Iron to Counter Anemia

When taking iron, the body must also take calcium-rich foods. This is because iron as a nutrient is something that is not readily absorbed by the body. It needs another nutrient that can make its absorption faster. This is why calcium is needed because it facilitates iron absorption.

The following are good sources of iron:

1)From animals, the best sources of iron are red meat, liver, and eggs. However, what is considered to be the excellent choice of iron from animals are seafood such as tuna, salmon, and oysters.

2)From vegetables, one may obtain iron from wheat and oats, beans, spinach, and soy products.

Women - Healthy Living

noreply@blogger.com (jnlbtips) — Sun, 14 Mar 2010 05:20:00 +0000

The Basics of Healthy Living for Women
by: James Pendergraft

There are certain basics that make up a woman’s healthy living. If you want to stay healthy, begin by sustaining proper weight for your height and build. This can be done through regular exercise and a balanced, healthy diet. In fact, the risk for heart disease in women could also be decreased considerably through a diet that is healthy for the heart combined with regular exercise.

Studies have also shown that 50 percent of all the risks for cancer can be lessened by observing a diet that has been modified to contain high fiber, less or no red meat at all, and less fat. Limiting the intake of alcoholic beverages, heightened activities for exercise, and stopping smoking could also help.

Aside from these basics to healthy living for women, there are also other things that a woman must do to ensure that she remains healthy everyday. These include going through medical examinations specially designed for women.

The Pap Smear

There are also other things that women need to do so they can sustain their healthy living, and one of these is to visit their gynecologist at least once a year. This is for a yearly physical checkup that should include a pap smear for those women who are already sexually active. A pap smear is very important because it is the only known screening for cervical cancer that has played a major role in the decrease of its incidence rate.

The Mammogram and the Breast Self-Exams

Mammograms are also very important in women’s lives, especially those who are already in their forties and fifties. Although there is still an ongoing debate over the age when women should really start having their annual mammogram checkup, a lot of women start going through this when they reach their mid-forties. Self-examinations of the breasts should be started as early as puberty though so that this will already become a habit when they reach adulthood.

Here are also some other tips to sustain healthy living:

1)Daily calcium intake is very important for women. Not only will this prevent her from going through almost up to 50 percent of all the symptoms that come with pre-menstrual syndrome like cramps, mood swings, and headaches, it will also play a major role in preventing osteoporosis during menopause.

2)The wearing of sunscreens every day is also an important thing for a woman to do when she steps out into the sun. This is to ensure the health of the skin and to make sure that the skin is able to retain its elasticity, smoothness, and suppleness even as she ages.

3)Practicing safe sex all the time is also another important thing to be done by a woman when it comes to her healthy living. This means always using a condom, even if she is in a long-term relationship with only one partner. This is to help prevent the contraction of any sexually transmitted diseases.

NaturaPause

noreply@blogger.com (jnlbtips) — Mon, 01 Mar 2010 20:25:00 +0000

Product Review:
NaturaPause -- The Natural Hormone Solution For Men And Women
by Julia Nguyen
Naturapause.com/go/4everyoung

When most people hear the words "menopause" or "andropause", they immediately think, "middle-age" and "misery". After all, most people experience the onset of the end of their reproductive cycle during middle-age -- and this is usually accompanied by emotionally and physically draining symptoms such as hot flashes, low libido, and mood swings.

However, the facts are changing, and they're changing with the times.

People are now experiencing these symptoms, along with constant fatigue and depression, much earlier in life. Some studies suggest that perimenopause can begin as early as twenty-five in some women. Men in their twenties and thirties regularly experience the symptoms of low libido and erectile dysfunction. Both men and women battle fatigue and depression -- often with drugs and dangerous habits.

What is causing this rapid onset of the symptoms of menopause or andropause? Is this 'really' what people are experiencing, or it is something altogether different that is "masking" itself as menopause or andropause? What can someone in their early mid-life do about these stressful symptoms? And, what about those who are actually experiencing the onset of the end of reproduction? Are drugs the only alternative? Are they actually safe?

The questions and much more are addressed spectacularly in NaturaPause: The Natural Hormone Solution For Men And Women. Created by Naturopathic physician Dr. Holly Lucille and "Fit Over 40" author Jon Benson, NaturaPause uncovers what Dr. Lucille calls "the root causes" behind the symptoms associate with perimenopause, menopause, andropause, rapid weight gain, functional erectile dysfunction and constant fatigue. Rather than addressing the "symptoms", Dr. Lucille and Benson address the "cause", as they enlighten both men and women in methods that can restore hormonal function.

NaturaPause is not a supplement or a drug, but a "how-to" instruction kit comprised of a six audio CDs, a 137-page book and a 28-page workbook.

"Most physicians try to replace hormones. That's a poor strategy," says Dr. Lucille in Audio 1. "Exactly what 'hole' did they fall out of?" From almost a decade of clinical practice, Dr. Lucille has found solid, natural methods for encouraging bodies to do what they were designed to do: heal themselves, from the inside-out. This healing process can not only take care of the problem, but also the nasty symptoms -- and, unlike drugs (HRT is the common term for hormone therapy via drugs), leave the individual much healthier and more fit than when they began.

"Drugs have their place in hormone help, but they should not be the first choice. The body must be given the chance to heal the root cause of most of the symptoms...and that's something rarely discussed in traditional medicine," says Dr. Lucille. "For those on HRT, it is even more crucial to address the core issues, otherwise long-term health can definitely be affected."

NaturaPause audios include: "Hormones 101: What You Really Need To Know", "Menopause: Reasons And Remedies For Regaining Your Life," "Andropause: What Men Need To Know To Restore Vigor", "Exercise and Nutrition: Secret Weapons In The Battle For Youth", "Restoring Sex Drive: The Psychology and Physiology of Renewing Your Love Life", and "Putting It All Together: Dr. Lucille's 1-2-3 NaturaPause Plan." Each audio is impressively thorough and conducted in a conversational style between Mr. Benson and Dr. Lucille. Both give their take on the subject; Benson from personal experience of early andropause at 27, and Dr. Lucille from a clinical perspective.

So, what is addressed in the NaturaPause Solution Kit? A small sampling includes...

-- Exactly why traditional medicine flat-out fails to wipe out the hellish symptoms of menopause, male menopause, perimenopause, weight gain, and constant fatigue;

-- What the natural health industry is missing, and why people are not seeing the rapid results they are looking for by trying what they hear on T.V. or read in a magazine;

-- The real, absolute, without-a-doubt cause of nearly all these symptoms�and how to get rid of them, make people feel better, and radically boost mental, emotional, and physical health at the same time;

-- Why 95% of doctors never treat this hormonally-based cause;

-- A top-to-bottom, �treat the cause� Solution that is based in fact and medicine that's been successful for thousands of years;

-- And more than can be covered in this short review.

Dr. Lucille's book rounds out the package nicely, covering all you need to know about restoring and maintaining hormonal balance in what she calls, "An ever-increasing toxic environment." Dr. Lucille demonstrates how everyday household items are contributing to the increase of estrogen in both males and females. The result: children are reaching puberty 2.3 years sooner than fifty years ago, and both sexes are experiencing the onset of menopausal symptoms earlier and, often, in increased severity.

NaturaPause is the best product I have ever seen for addressing relief and restoration when it comes to this natural phase of life. Combine that with the solid, down-to-earth nutrition and fitness information, how-tos on sexual healing, and a complete "what works" natural supplement guide, and you have a product that everyone over 30 desperately needs in order to live at their peak for decades to come.

For more information, visit the NaturaPause website at --
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Dieting

noreply@blogger.com (jnlbtips) — Thu, 25 Feb 2010 23:14:00 +0000

From Wikipedia, the free encyclopedia

Dieting is the practice of ingesting food in a regulated fashion to achieve or maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. Some athletes however aspire to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight.

Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.[1] A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 2–4 kilogram weight loss in all studies. At two years all calorie-reduced diet types cause equal weight loss irrespective of the macronutrients emphasized.

Types of diets

Low-fat diets
Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced but not purposely so. Diets of this type include NCEP Step I and II. A meta-analysis of 16 trials of 2–12 months' duration found that low-fat diets resulted in weight loss of 3.2 kg (7.1 lb) over eating as normal.

Low-carbohydrate diets

Low carbohydrate diets such as Atkins and Protein Power are relatively high in fat and protein. They are very popular in the press but are not recommended by the American Heart Association. A review of 107 studies did not find that low-carbohydrate diets cause weight loss, except when calorie intake was restricted. No adverse effects from low carbohydrate diets were detected. Low carbohydrate diets do not support exercise very well[citation needed] , due to the fact that carbohydrates are the main source of energy during anaerobic exercise[citation needed] , such as sprinting or resistance training, and supply 30% or more during aerobic exercise[citation needed].

Low-calorie diets
Low-calorie diets usually produce an energy deficit of 500–1,000 calories per day, which can result in a 0.5 kilogram (1.1 lb) weight loss per week. They include the DASH diet and Weight Watchers among others. The National Institutes of Health reviewed 34 randomized controlled trials to determine the effectiveness of low-calorie diets. They found that these diets lowered total body mass by 8% over 3–12 months.

Very low-calorie diets
The Use of Very Low Calorie Diets in Obesity (Report on Health & Social Subjects)

Very low calorie diets provide 200–800 kcal/day, maintaining protein intake but limiting calories from both fat and carbohydrates. They subject the body to starvation and produce an average weekly weight loss of 1.5–2.5 kilograms (3.3–5.5 lb). These diets are not recommended for general use as they are associated with adverse side effects such as loss of lean muscle mass, increased risks of gout, and electrolyte imbalances. People attempting these diets must be monitored closely by a physician to prevent complications.

Fat loss versus muscle loss
Weight loss typically involves the loss of fat, water and muscle. Overweight people, or people suffering from obesity, typically aim to reduce the percentage of body fat. Additionally, as muscle tissue is denser than fat, fat loss results in increased loss of body volume compared with muscle loss. Reducing even 10% body fat can therefore have a dramatic effect on a person's body shape. To determine the proportion of weight loss that is due to decreased fat tissue, various methods of measuring body fat percentage have been developed.

Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is "0.8 grams per kilogram of body weight for adults."

Excessive protein intake may cause liver and kidney problems and may be a risk factor for heart disease. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, it has only been shown that these diets are dangerous in individuals who already have kidney and liver problems.

Energy obtained from food
The energy intake from food is limited by the efficiency of digestion and the efficiency of utilization. The efficiency of digestion is largely dependent on the type of food being eaten, while efficiency of utilization is affected by individual factors, including body weight and hormones.

The effects of chewing, especially in elderly people, have been shown to affect the intake of micronutrients. However, there was no significant effect on the intake of macronutrients, such as sugars, fats, and proteins

Proper nutrition
“ I notice that the mongoose gets lean on a diet of cockroaches. This would be invaluable to fat young ladies at home. ”
—David Livingstone, Open Letter
Secrets to Good Health - the Right Foods
Food provides nutrients from six broad classes: proteins, fats, carbohydrates, vitamins, dietary minerals, and water. Carbohydrates are metabolized to provide energy. Proteins provide amino acids, which are required for cell construction, especially for the construction of muscle cells. Essential fatty acids are required for brain and cell membrane construction. Vitamins and trace minerals help maintain proper electrolyte balance and are required for many metabolic processes. Dietary fiber is another food component which influences health even though it is not actually absorbed into the body.

Any diet that fails to meet minimum nutritional requirements can threaten general health (and physical fitness in particular). If a person is not well enough to be active, weight loss and good quality of life will be unlikely.

The National Academy of Sciences and the World Health Organization publish guidelines for dietary intakes of all known essential nutrients.

Sometimes dieters will ingest excessive amounts of vitamin and mineral supplements. While this is usually harmless, some nutrients are dangerous. Men (and women who don't menstruate) need to be wary of iron poisoning. Retinol (oil-soluble vitamin A) is toxic in large doses. As a general rule, most people can get the nutrition they need from foods. In any event, a multivitamin taken once a day will suffice for the majority of the population.

Weight-loss diets which manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have not been found to be more effective than diets which maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing). Extreme diets may, in some cases, lead to malnutrition.

How the body gets rid of fat
All body processes require energy to run properly. When the body is expending more energy than it is taking in (e.g. when exercising), the body's cells rely on internally stored energy sources, like complex carbohydrates and fats, for energy. The first source the body turns to is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate, where 65% of it is stored in skeletal muscles and the rest in the liver (totaling about 2000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates. When those sources are nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to make energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.

Fats are also secreted by the sebaceous glands (in the skin).

Psychological aspects of weight-loss dieting
Diets affect the "energy in" component of the energy balance by limiting or altering the distribution of foods. Techniques that affect the appetite can limit energy intake by affecting the desire to overeat.

Cognitive Behavior Therapy has been effective in producing long term weight loss . Judith S. Beck has been one of the most prominent practitioners and writers to bring this method to a popular audience.

Consumption of low-energy, fiber-rich foods, such as non-starchy vegetables, is effective in obtaining satiation (the feeling of "fullness"). Exercise is also useful in controlling appetite as is drinking water and sleeping.

The use of drugs to control appetite is also common. Stimulants are often taken as a means to suppress hunger in people who are dieting. Ephedrine (through facilitating the release of adrenaline and noradrenaline) stimulates the alpha(1)-adrenoreceptor subtype, which is known to act as an anorectic. L-Phenylalanine, an amino acid found in whey protein powders also has the ability to suppress appetite by increasing the hormone cholecystokinin (CCK) which sends a satiety signal to the brain.

Weight loss groups

There exist both profit-oriented and non-profit weight loss organizations who assist people in their weight loss efforts. Examples of the former include Weight Watchers and Peertrainer; examples of the latter include Overeaters Anonymous, as well as a multitude of non-branded support groups run by local churches, hospitals, and like-minded individuals.

These organizations' customs and practices differ widely. Some groups are modelled on twelve-step programs, while others are quite informal. Some groups advocate certain prepared foods or special menus, while others train dieters to make healthy choices from restaurant menus and while grocery-shopping and cooking.

Most groups leverage the power of group meetings to provide counseling, emotional support, problem-solving, and useful information.

Food diary
A July 2008 study, published in the American Journal of Preventive Medicine, showed dieters who keep a daily food diary (or diet journal) of what they eat lose twice as much weight as those who do not. The researchers concluded, "It seems that the simple act of writing down what you eat encourages people to consume fewer calories." Diet journaling software and websites have become popular to help people track calorie consumption, calorie burning, weight loss goals, and nutritional balance.

Medications
Certain medications can be prescribed to assist in weight loss. The most recent prescription weight loss medication released is Acomplia (generic name Rimonabant), manufactured by Sanofi Aventis. Used to treat obesity in persons with a BMI (body mass index) of 30 or above as well as for smoking cessation treatments, Acomplia is still pending FDA approval for use in the United States. Other weight loss medications, like amphetamines, are dangerous and are now banned for casual weight loss. Some supplements, including those containing vitamins and minerals, may not be effective for losing weight.

Diuretics
Diuretics induce weight loss through the excretion of water. These medications or herbs will reduce overall body weight, but will have no effect on an individual's body fat. Diuretics can thicken the blood, cause cramping, kidney and liver damage. In a single report, the death of Jacqueline Henson was found to be related to swelling in her brain, which was associated with excessive water consumption over a short period of time, while she was on a special water diet.

Stimulants
Stimulants such as ephedrine, green tea, caffeine or synephrine work to increase the basal metabolic rate.[citation needed]. Stimulant X-Anabolic Xtreme Thermogenic Xtreme Weightloss Formula, 84ct

Dangers of fasting

Lengthy fasting can be dangerous due to the risk of malnutrition and should be carried out under medical supervision. During prolonged fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, causes the body to deplete its glycogen stores. Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolize body protein (including but not limited to skeletal muscle) to be used to synthesize sugars for use as energy by the rest of the body. Most experts believe that a prolonged fast can lead to muscle wasting although some dispute this. The use of short-term fasting, or various forms of intermittent fasting have been used as a form of dieting to circumvent this issue.

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Lingzhi Mushroom

noreply@blogger.com (jnlbtips) — Thu, 25 Feb 2010 22:59:00 +0000

From Wikipedia, the free encyclopedia

Língzhi is the name for one form of the mushroom Ganoderma lucidum, and its close relative Ganoderma tsugae. Ganoderma lucidum enjoys special veneration in Asia, where it has been used as a medicinal mushroom in traditional Chinese medicine for more than 4,000 years, making it one of the oldest mushrooms known to have been used in medicine.

The word lingzhi, in Chinese, means "herb of spiritual potency" and has also been described as "mushroom of immortality". Because of its presumed health benefits and apparent absence of side-effects, it has attained a reputation in the East as the ultimate herbal substance. Lingzhi is listed in the American Herbal Pharmacopoeia and Therapeutic Compendium.

Description
Lingzhi is a polypore mushroom that is soft (when fresh), corky, and flat, with a conspicuous red-varnished, kidney-shaped cap and, depending on specimen age, white to dull brown pores underneath. It lacks gills on its underside and releases its spores through fine pores, leading to its morphological classification as a polypore.

Biochemistry

Ganoderic acid A, a compound isolated from the Reishi mushroom.Ganoderma lucidum produces a group of triterpenes, called ganoderic acids, which have a molecular structure similar to steroid hormones. It also contains other compounds many of which are typically found in fungal materials including polysaccharides such as beta-glucan, coumarin,[citation needed] mannitol, and alkaloids.

Lingzhi research and therapeutic usage
Lingzhi may possess anti-tumor, immunomodulatory and immunotherapeutic activities, supported by studies on polysaccharides, terpenes, and other bioactive compounds isolated from fruiting bodies and mycelia of this fungus (reviewed by R. R. Paterson[4] and Lindequist et al.). It has also been found to inhibit platelet aggregation, and to lower blood pressure (via inhibition of angiotensin-converting enzyme), cholesterol and blood sugar.

Laboratory studies have shown anti-neoplastic effects of fungal extracts or isolated compounds against some types of cancer. In an animal model, Ganoderma has been reported to prevent cancer metastasis, with potency comparable to Lentinan from Shiitake mushrooms.

The mechanisms by which G. lucidum may affect cancer are unknown and they may target different stages of cancer development: inhibition of angiogenesis (formation of new, tumor-induced blood vessels, created to supply nutrients to the tumor) mediated by cytokines, cytoxicity, inhibiting migration of the cancer cells and metastasis, and inducing and enhancing apoptosis of tumor cells.

Additional studies indicate that ganoderic acid has some protective effects against liver injury by viruses and other toxic agents in mice, suggesting a potential benefit of this compound in the treatment of liver diseases in humans, and Ganderma-produced sterols inhibit lanosterol 14a-demethylase activity in the biosynthesis of cholesterol . Ganderma compounds inhibit 5-alpha reductase activity in the biosynthesis of dihydrotestosterone.

Besides effects on mammalian physiology, Ganoderma is reported to have anti-bacterial and anti-viral activities. Ganoderma is reported to exhibit direct anti-viral with the following viruses; HSV-1, HSV-2, influenza virus, vesicular stomatitis. Ganoderma mushrooms are reported to exhibit direct anti-microbial properties with the following organisms; aspergillus niger, bacillus cereus, candida albicans, and escherichia coli.

As weight loss aid
Some oriental preparations containing Lingzhi extract are marketed as a weight loss aid. They are advertised as a "slimming formula"[4] in Japanese markets and Lingzi is combined with other herbal extracts. Research is scarce to show the validity of these claims in terms of Lingzhi as a weight loss aid.

Preparation
Due to its bitter taste, Lingzhi is traditionally prepared as a hot water extract. Thinly sliced or pulverized lingzhi (either fresh or dried) is added to a pot of boiling water, the water is then brought to a simmer, and the pot is covered; the lingzhi is then simmered for two hours.[citation needed] The resulting liquid should be fairly bitter in taste, with the more active red lingzhi more bitter than the black. The process may be repeated. Alternatively, it can be used as an ingredient in a formula decoction or used to make an extract (in liquid, capsule, or powder form). The more active red forms of lingzhi are far too bitter to be consumed in a soup.

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Diet and cancer

noreply@blogger.com (jnlbtips) — Thu, 25 Feb 2010 22:40:00 +0000

From Wikipedia, the free encyclopedia

The methionine metabolism pathway. DHF, dihydrofolate; dSAM, decarboxylated S-adenosylmethionine; hCys, homocysteine; ME, methyl group; MetTR-1-P, 5-methylthioribose-1-phosphate; MT, methyltransferase; MTA, methylthioadenosine; MTHF, methylenetetrahydrofolate; SAH, S-adenosyl-L-homocysteine; SAM, S-adenosyl methionine; SUB, substrate.Dietary patterns, foods, nutrients, and other dietary constituents are closely associated with the risk for several types of cancer. And while it is not yet possible to provide quantitative estimates of the overall risks, it has been estimated that 35 percent of cancer deaths may be related to dietary factors. A comprehensive worldwide report Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective compiled by World Cancer Research Fund and American Institute for Cancer Research reports that there is significant relation between lifestyle (including food consumption) and cancer prevention. Studies conducted over the years have show a strong correlation between diet and cancer. Almost all cancers (80-90%) are caused due to environmental factors and of these, 30-40% of cancers are directly linked to the diet

Nutrients in Food
Nutrients in our food can fight cancer by protecting our bodies' cells from mutations caused mainly by carcinogens and free radicals. Antioxidants have been shown to minimize the damaging effects of free radicals and fight off tumors . Free radicals cause oxidative damage to our DNA and mutate the cells, which then proliferate into a tumor and thus cause cancer. The oxidative damage can be prevented when nutrients bind the free oxygen, therefore prohibiting it from roaming the body and damaging its cells. In addition to antioxidants, vitamins and trace minerals have a powerful effect on free radicals in terms of neutralizing them, as previously described, and preventing damage to the body’s cells.

Importance of the Whole Food
Although many foods with certain nutrients have been demonstrated to be as effective in fighting off cancer, isolated consumption of these elements does not seem to be our answer. Several studies have found that when isolating the nutrients by extracting it from the food source it is naturally found in, no benefits regarding cancer prevention were found. However, when increased amounts of the whole food were used, cancers were limited.

Fruits & Vegetables
Fresh or frozen fruits and vegetables are both good, and contrary to common thought, frozen produce is just as nutrient dense as fresh produce, while dried produce is often sweetened, causing some of the nutrients to be broken down. Studies have shown produce consumption is effective in reducing cancers, especially in the gastrointestinal tract, lowering cancer rates by 22% and mortality to dietary related cancer by 11%. Berries have been causing a lot of commotion and promise in the world of cancer research. The darker the berry, the better in terms of being more packed with nutrients that is better at warding off cancer. Research has been putting the spot light on black raspberries and their ability to reduce oxidative stress and gastroesophageal reflux disease, each of which causes damage to the esophageal cells. Close runner-ups to the black raspberry are blueberries, blackberries, strawberries, and cranberries. These berries are high in vitamin C, fiber, and ellagic acid, which can prevent skin cancer. In addition to these nutrients, the American Association for Cancer Research found that berries are extremely high in polyphenol phytochemicals, and some research is suggesting that these phytochemicals are what is inhibiting tumor growth, more so than vitamins and minerals. These phytochemicals have the ability to interfere with tumor development, probably due to their natural job of protecting plants and their structures, as well as maintaining their vibrant colors (2007). Beta-carotene and lycopene are two prevalent nutrients that have shown a lot of promise in their capabilities to slow tumor growth.

Flavonoids
Flavonoids and catechins are nutrients that give foods a bitter taste, but they also are emerging as great anticancer agents. After looking into these nutrients further, Abdulla et al. found the best sources to be green and black teas, chocolate, wine, and grapes (2000). He also found that catechins are a powerful form of antioxidant that act as a powerful inhibitor of cancer growth. In fact, catechins are 100 times more powerful than vitamin C and 25 times more powerful that vitamin E in their antioxidant/growth inhibitor powers. The flavonoids and catechins together have proven the ability to protect cells from x-ray damage, block the progression of the cell cycle, and inhibit mutations (2000). Other foods high in flavonoids are garlic, onions, shallots, and leeks, which also contain vitamin C, selenium, and sulfur compounds that together, increase the metabolic disposal of chemical carcinogens , thus lowering the risk of cells turning cancerous.

Probiotics
Probiotics are bacteria that live in our gastrointestional tract and aid us in digestion as well as provide other benefits for its host. Ruize suggests that one of these benefits is their ability to eliminate procarcinogenic substances before they can turn carcinogenic. The probiotics are capable of altering certain enzymes (such as b-glucuronidase and nitro-reductase) that turn procarcinogens into carcinogenic agents by neutralizing the bad bacteria enzymes. Essentially, the good bacteria is cleansing the GI tract of harmful substances, such as poisonous bacteria and extraneous pollutants, found in the environment and our food chain. Without the probiotics, the immune system would be left to clean the body alone, causing a work overload and probably not as thorough, thus the probiotics are good because they help the immune system to keep toxins out of our intestines.

Reducing-risk factors
Increasing evidence suggests that diets high in foods containing fibre (or fiber) are associated with a reduced risk for cancer, especially cancer of the colon.

A few studies have also shown a reduced risk for cancers of the breast, rectum, oral cavity, pharynx, stomach, and other sites with diets rich in fruits, vegetables and grain products. Numerous studies have found evidence that carotenoids reduce the risk of some cancers. The evidence is particularly strong for lung cancer, even after taking smoking into account. Vitamin C is found in fruits, particularly citrus fruits and juices, and in green vegetables, as well as in some fortified foods. Of a group of epidemiologic studies investigating the role of vitamin C, three-quarters found that vitamin C, or fruit rich in vitamin C, provides significant protection.

A leaner diet is believed to lower cancer risk. Tomatoes, calcium, agaricus blazei mushrooms, other minerals, saponins, sausage tree, sea mat, cat's claw, and licorice are believed to prevent or suppress different kinds of cancerous tumors.[citation needed] Currently there is not enough evidence for using mushrooms or mushroom extracts in the treatment of cancer, but there is significant potential for research in the area and future clinical trials, due to the numerous scientific studies which have shown they may offer a beneficial effect.

Mushrooms

Some mushrooms offer an anti-cancer effect, which is thought to be linked to their ability to up-regulate the immune system. Some mushrooms known for this effect include, Reishi, Agaricus blazei, Maitake, and Trametes versicolor. Research suggests the compounds in medicinal mushrooms most responsible for up-regulating the immune system and providing an anti-cancer effect, are a diverse collection of polysaccharide compounds, particularly beta-glucans. Beta-glucans are known as "biological response modifiers", and their ability to activate the immune system is well documented. Specifically, beta-glucans stimulate the innate branch of the immune system. Research has shown beta-glucans have the ability to stimulate macrophage, NK cells, T cells, and immune system cytokines. The mechanisms in which beta-glucans stimulate the immune system is only partially understood. One mechanism in which beta-glucans are able to activate the immune system, is by interacting with the Macrophage-1 antigen (CD18) receptor on immune cells.

A highly purified compound isolated from the medicinal mushroom Trametes versicolor, known as Polysaccharide-K, has become incorporated into the health care system of a few countries, such as Japan. Japan's Ministry of Health, Labour and Welfare approved the use of Polysaccharide-K in the 1980s, to stimulate the immune systems of patients undergoing chemotherapy.

Foods that Aggravate Hair Loss and Lead to Toxicity

noreply@blogger.com (jnlbtips) — Mon, 15 Feb 2010 23:45:00 +0000

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In this day and age, the consumption of certain foods and substances should be regulated or avoided altogether. The body can be depleted of nutrients through the use of substances like nicotine and alcohol, and through foods containing caffeine and sugars.

This can cause hair loss and raised androgen production due to an increase in adrenal levels. Foods rich in cholesterol and saturated fats should be eaten in moderation, as they have been linked to spikes in DHT levels. Hair loss has even been connected to the ingestion of table salt.

You should not put any additional salt on your food, as even a typical diet already provides the daily recommended sodium value. Aside from those who regularly eat seafood, you should only use salt with Iodine in it if you are using it to season while cooking. Iodine is an essential nutrient associated with hair growth, and can be found naturally, and in high levels, in seafood.

On the downside, too much iodine can cause Toxemia, a toxicity of the body, which can be partially characterized by psoriasis, eczema, seborrhea, and other illnesses related to hair-loss.

There are no remedies for healing a toxic body except to eliminate oneself of impurities through healthy dieting and cleansing your system. Fibrous diets can be beneficial in the process of body cleansing, and the use of Psyllium Husk (a natural supplement which helps add bulk to waste) and laxatives can aid in this process. You can find more information relating to this subject by reading my book The Natural Hair health and Restoration Guide for Men.

There are numerous reasons why a person may experience hair loss, but poor nutrition is certainly one of the more dominant. By choosing a healthy diet, hair loss associated with malnutrition can be reversed easily. Hair-loss related illnesses aside, eating healthier will help your whole body reach optimum functionality.

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Effective Hair Loss Baldness Treatment Options

noreply@blogger.com (jnlbtips) — Mon, 15 Feb 2010 23:35:00 +0000

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Hair loss is a very common occurrence, with more than 60 million Americans suffering from it. Since baldness is inherited, a lot of people think that there is no hair loss baldness treatment available for them. The good news is that there are several ways that deal with hair loss problems.

There is a hair loss baldness treatment available for different people. However, the first step in dealing with hair loss is to consult with a doctor and to get a complete medical examination. This is one way of knowing the precise cause of hair loss and determining the best hair loss baldness treatment. Hair loss in men and women can be due to heredity, illness, malnutrition and side effects from medications. The only way to know the cause of baldness for every individual is to consult with a physician.

Hereditary baldness is a condition that medical practitioners don’t have the capability to treat yet. But there have been hair loss baldness treatment options available in the market that can deal with the problem effectively, whether the problem is due to genetics, illness, drugs or malnutrition. Two of these medications have been approved by the FDA. They are dutasteride and finasteride.

Many people consider dutasteride as the most advanced hair loss baldness treatment to suppress dehydrotestosterone (DHT), the main cause of hair fall among men. Dutasteride has shown that it is capable of inhibiting the two kinds of enzymes that convert testosterone into DHT. Generic Dutasteride works by reducing the size of the enlarged prostate and diminishing the levels of DHT by 90% at two weeks and 93% at two years.

Finasteride (propecia) is another hair loss baldness treatment that stops hair loss. Propecia is the brand name being used in hair loss treatments that contain finasteride. Finasteride has been proven in scientific studies to prevent hair loss. Finasteride works by blocking 5-alpha reductase, which is an enzyme that converts testosterone into DHT. In theory, propecia stops the conversion of testesterone into DHT, thereby preventing DHT from binding to the follicles. Propecia is considered one of the best hair loss treatments. The medication is specifically good for people with minimal loss of hair as users are able to keep their hair without further hair loss advancement.

Propecia is undoubtedly one of the best hair loss treatments because it has proven to work and is also very convenient. Just pop in a small pill everyday and there is no need to mess with the hair. It is particularly good for those with minimal hair loss because users can be confident of keeping their hair without further progression of hair loss.

Another FDA-approved hair loss baldness treatment is minoxidil 2% solution. Minoxidil is considered an effective hair loss baldness treatment since it is efficient in recruiting hair at the follicles, especially when taken together with DHT inhibitors like propecia.

These are three products that are part of an increasing trend towards natural hair loss baldness treatment products that counteract the effects of DHT. Aside from the three medications, other methods for treating hair loss include acupuncture, aromatherapy and even hair transplants.

Hair Loss Treatment

noreply@blogger.com (jnlbtips) — Mon, 15 Feb 2010 23:18:00 +0000

Men have been fighting hair loss since the beginning of time with methods that are at times ridiculous and dangerous. Today’s man has more choices than previous generations, but harsh and unnatural chemicals may not be the first choice for many men. Fortunately, there are several hair loss products that are based on traditional, natural treatments that may be just as effective.

Male pattern baldness is often genetic and/or related to too much dihydrotestosterone (DHT) in the follicles of the scalp. This is a specific type of testosterone that is only found in hair follicles. For years, saw palmetto oil has been used to treat prostate problems, and it has been found to have some beneficial effect in blocking the DHT that causes most male hair loss.

A good multivitiman containing B5, folic acid, silica and biotin will help maintain hair health, but be sure to regulate your dosages carefully. Taking in excess of 30mg of zinc daily can cause a copper deficiency, often linked to hair loss. Before supplementing copper, restrict your intake of zinc, as copper can become toxic.

Traditional asian medicine links hair loss to kidney malfunction and often prescribes a kidney tonic to correct male hair loss. Another ancient remedy is aromatherapy and the use of essential oils. A combination of rosemary, thyme, lavender and cedarwood was studied in Scotland and the results were encouraging. The essential oils were mixed with a carrier oil, either almond or grapeseed oil, warmed and then rubbed into the scalp. The treatment was continued with a warm head wrap. Used for several months, the tonic helped over 40% of the study’s participants regrow hair.

Perhaps the easiest natural treatment for male hair loss is a change of diet. Increasing foods rich in iron and silica seems to help strengthen the existing hair and encourage new growth. Consider adding foods rich in silica like potato and cucumber skins, peppers and sprouts.

In today’s overly medicated society, many are hesitant to try another prescription drug. You have a choice not to. Many of the natural hair loss treatments are pleasant and more often than not, have no side effects. You may be pleasantly surprised at the results.

What if you could stop and prevent male and female hair loss without involving cost, treatment, products or pills? Click here for more details

Weight Loss

noreply@blogger.com (jnlbtips) — Tue, 09 Feb 2010 23:06:00 +0000

We are what we think. This is a famous saying. This is the essence behind the concept of weight loss through the software advertised in the website store.unexplainable.net. This website is a repository of different kinds of software that are used to enhance the brain power. Though there are pills for any kind of ailment, they do not provide permanent relief. However this software gives permanent relief from any kind of ailment, at reasonable prices and without any side effects.

Weight loss is the happening word today. Almost everybody thinks that they are overweight and take desperate efforts to slim down. They maintain very strict diet and mostly, they almost eat nothing at all, resulting to under nourishment. Having a healthy body is very important for one’s own confidence levels. Many dieticians and doctors around the world recommend specific foods and recommend tablets to bring about weight loss. The fact is that, these do bring about weight loss without doubt, but they are not long standing. After a few weeks or months, the weight tends to appear on one’s body. This is the biggest disadvantage of all the medicines and the diet programs that are available in the market today.

However the software available in this website is only about positive recordings. It has a lot of positive recordings that emphasize that nobody is overweight. The term weight itself is a negative term. The priority is to have a healthy body. One should stop worrying that he is overweight, or does not have the correct physique for his age. These negative energies aggravate weight gain. No matter how strict the food or diet is, no matter how many tablets one takes, weight loss never happens because of the negative energies in the mind.

The brain is the controller of the human body. When there are so many negative forces in the brain, how can one expect to lose weight? Thoughts are more effective than tablets. Everybody should agree to this. One can download this software at a reasonable price and listen to the positive recordings that clear the myth of weight loss. This gives an insight into what weight means and how one should control it. It may appear pschycological to few people, however the fact is that, after listening to these recordings, one is bound to feel good about his physical appearance. The world always weighs us on our confidence levels.

This program is sure to give enough confidence levels to project a positive picture to the world. It is not the weight, but the attitude that matters. As long as one has a healthy body, one should not bother about his weight. Continuously listening to these recordings sends positive signals to the brain and automatically controls the food that we intake. Weight loss happens naturally without any external medication. This is the best way to lose weight. In addition to that, one begins to feel so good and confident about oneself. This satisfaction is never achieved even at times of strict diet control or weight loss medications.

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Health

noreply@blogger.com (jnlbtips) — Tue, 09 Feb 2010 22:56:00 +0000

Health is wealth. The earlier one gets this realization, the better. Money is not wealth, farm houses or designer wear is not wealth. Once our health is perfect, we do not need anything else in life.
Many factors constitute good health. The most important is food. This is followed by other factors like exercises, working hours, water intake, physical activities, sleeping hours etc. There may be many health programs, dieticians, doctors etc, who recommend what to eat and what not to eat. However, there is something more powerful than all these doctors. That is the human mind. Our mind should decide what to eat. Our brain should send proper signals to eat the right food. What controls these signals to our brain?
This is where the website store.unexplainable.net comes into the picture. This website is a great boon to all of us who want to improve in life and stand tall among our peers. One peek into this website is sure to attract us to give it a second look. It contains various kinds of software which help immensely in improving mind power. There is one particular software to be downloaded for health. This can be downloaded very easily at reasonable rates. There are few soothing frequency waves that are present in this software. It gives immense relief to the person who hears this and automatically rejuvenates the entire human body. There is a feeling of freshness when one hears this and it plays a big role in sleep regularization.
How many times do we feel that we don’t feel fresh even though we eat healthy foods and maintain a good lifestyle? How many of us feel that though we hit the gym regularly, we do not feel fit? How many of us toss and turn on our bed at nights and end up feeling awful the next morning? The problem that most of us face here is that, our brain never co operated in any of these activities. There was no positive energy left in our brains, hence it didn’t reflect in our health though our intake was health enough. The first thing that has to be brought to normal is our mind. This technique helps us in cleansing our brain and removing all negative thoughts from it. The soothing frequency waves takes away all the negative vibes and replaces it with optimism, rejuvenation and confidence. This increases the grasping power, concentration power and the memory power of the brain to a great extent.
We should never take our health lightly. That is the basic foundation for a great life. Even if we feel the slightest discomfort, it is very important that we take the necessary treatment and make ourselves alright. In this case, we know that any amount of medicines is not going to help us, if our mind is not feeling healthy. Our body health is determined by our mind health. Once we attack our brain, everything falls in place. Once our brain feels healthy, then our body will start accepting the healthy foods that we take and gradually, we will begin to get the glow back on our faces.

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Chakra tuning

noreply@blogger.com (jnlbtips) — Tue, 09 Feb 2010 22:49:00 +0000

Yoga and meditation are the mantra of today’s fast paced world. Thanks to the undue tension that every one of us is taking on our heads at our work place and on the domestic front, yoga and meditation are the only sources of peace and tranquility and better living today. So, how do we ensure that we fine tune our frequencies and make the most of the benefits that we can receive through yoga and meditation? How can we do this without spending extra time from our already tight schedules? These are questions that need to be answered and the answer lies below.
The chakra concept is an age old concept that talks about the chakras or the power centers in our body. These power centers are placed in seven different places all across our body right from our head to our toe. These chakras if motivated and kindled produce energy – that proves to be vital for our well being. If these are stimulated properly, we can have a positive outlook to life devoid of any illness or negativities that could arise in life. So how do we motivate these power centers or these so called chakras?
Each of these chakras are stimulated by different frequencies and hence what works for one of them will not work for the others. So, we will need to stimulate each of these chakras at different frequencies if we are to see the desired results. Though this is a complication as we cannot just apply one frequency to all these chakras, we need to realize that nothing is that easy in life. So we need to look at best ways to stimulate all these seven chakras and ensure that we get a good positive bout of energy as a result of such planned and schemed stimulation.
If you set out to get these chakras stimulated on your own, then you might even take a whole life time. So the beauty lies in not just stimulating these chakras, you also need to ensure that you do it pretty fast and regularly if you want to experience the sense of well being as soon as possible. So, is there help at hand? Of course, there is our very own chakra stimulating binaural beats and these will help you achieve what you want to – in a very short span of time.
These chakra stimulating binaural beats act in such a way that they target all the seven chakras by stimulating them by inducing various frequency levels. So these binaural beats provide these variations in the frequency levels that will make all your energy centers work at a stupendous speed. The result is a n absolute flow of energy making you feel ecstatic and energetic and leaving you with a lot more energy than usual. These have absolutely no side effects and once you start using them, you are sure to love them. They have proven results and there are a lot of people out there using these chakra stimulating binaural beats.

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Meditation

noreply@blogger.com (jnlbtips) — Tue, 09 Feb 2010 22:43:00 +0000

Thanks to the stress and strain that we are putting our bodies to, today most of us are in a compulsion to go in for some relaxation treatments to regain what we lost and meditation is seemingly emerging as the most sought after relaxation treatments. Why do we meditate? We do this to distance ourselves from the current situation and concentrate on nothingness, at least figuratively. When we meditate, on concentrate on this vacuum, we are able to come out of the distressing present and think above all such materialistic things. So, this relieves us of all the pent up stress and makes us feel light.
Though most of us know what meditation means, few realize the technical impact and theory of meditation. The whole world is full of frequencies and these form the backbone of life on this planet. IT is indeed a pity that very few of us understand them though. Going on to explain, we all form part of the Beta frequency during our daily activities. However meditation comes in the Alpha state which is a much more advanced state. This is precisely the reason why most of the people who start meditation are unable to succeed as they find it extremely difficult to get their brains to operate in the Alpha zone.
Even if you are able to fine tune your brain and body to function in the Alpha zone, very soon you will find yourself fluctuating between the Alpha zone and very soon you will reach the Theta zone and then pass into Delta which is the frequency that comes into play when you are asleep. So, the trick lies in holding your brain to operate for a continuous or fixed time frame in the Alpha zone where you will be able to blissfully meditate.
We know all about meditation and the Alpha frequency – so now how do we get into the privileged frequency when we want to. Here were present our Binaural Beat Recordings, that will help you attain your goal. So, you don’t have to bother even if you are new to the world of meditation. You can use our recordings to help you get into the Alpha zone easily. When you start listening to our recording, either over the earphone or through your headset, you will realize that you naturally drop into the Alpha zone and thereby start meditation immediately. Such is the power of our Binaural Beat Recording.
Though there are quite a few classes that are getting conducted – both in person and over the internet, you need to look at what works best before staring these courses. No point in you spending time and money on something that is not going to work for you. That is the advantage of our product as you can get yourself listening to it when you know for a fact that you have enough time at your disposal. You don’t have to travel or spend time in reaching out to your tutor or whoever is training you – so what are you waiting for? Click here to download now

Astral Projection

noreply@blogger.com (jnlbtips) — Tue, 09 Feb 2010 22:30:00 +0000

We are in a fast paced world now – where we eat in a hurry, sleep in a hurry, and wake up in a hurry and rush to work in a hurry. Amidst all this frenzy, little do we care about our physical well being and mental well being? Like they say the face is the index of the mind, we fail to understand that our aging and dull faces just mean that our mind is tired. Only when our own doctors and physicians tell us to get on to some relaxation techniques, do we realize that we have been ignoring the most important organ of our body – the mind.
Astral project is one such mind relaxation technique which gives you an out of the world experience, transforming you into a rejuvenated and highly energetic person. If you are new to this subject and wondering what astral projection is all about – let me explain then. You are mind traverses so many different places when you are just where you are. For example, you might be sitting in your own drawing room in the hot summer, but your mind could be roaming around in the cold, snow peaked Alps. The result is that you feel so nice and calm deep down and you are not bothered about the heat or the humidity that surrounds you. This is precisely what astral projection is all about.
If you want to try this out, you are at the right place. Here we provide you easy ways to astral project yourself and feel the bliss of your life. This has proven results even for new joiners as you can easily transform yourself to a different place in spite of the lack of experience. When you are able to experience this in the very first or second go, you feel encouraged and enthusiastic to try this all over again and the more times you try the better you feel.
There are a lot of people whom I personally know who have tried this and have felt the world about their experiences. Sam, my colleague and close friend, said he wanted to try something like yoga or meditation as he had a tough time both at work and at home. That is when I told him to try this site for astral projection. He entered into it with lot of skepticism and doubt if he could really do it. That was the only time he doubted it. Once he was into it, there was absolutely no looking back for him. He said he felt like a new person and that he could manage all his problems.
I am sure you are also burdened with so many of these irritations in life – no I don’t mean to say that you need to go through them. All I am trying to let you know is that you don’t have to endure so much of this pain and agony when there is an easy way – Astral projection that can transform you to an all new planet!

Brainwave Entrainment

noreply@blogger.com (jnlbtips) — Tue, 09 Feb 2010 22:24:00 +0000

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Eating Healthy while Traveling

noreply@blogger.com (jnlbtips) — Tue, 09 Feb 2010 21:31:00 +0000

It's difficult enough these days to maintain a healthy eating plan, let a long keep a healthy diet while traveling.

I am no stranger to maintaining a healthy eating plan while being on the road. I do a good amount of traveling myself, and my clients and readers are asking me all the time:

“Isabel, I am always on the go. How can I stick to my healthy eating plan and still live my life?”

If your days really have you running around from work, to parties, to picking up kids all over the neighborhood, here are a few strategies that really do work:

1. Make your trunk your refrigerator.

Ok, not literally, but I have known many people (including myself) to keep a small cooler in their trunk at all times. They fill it with healthy goodies at the beginning of the day (raw nuts, fresh fruits and veggies, even hard boiled eggs) along with some ice packs and extra tupperware (just in case) and they’re off for the day. At the end of the day, they empty whatever is left and the ice packs go back in the freezer for the next day. This is also a great way to keep your water bottles nice and cold and not warm from the car heat.

2. Make your supermarket your Fast Food stop.

Instead of a quick trip through the drive thru, run into the local supermarket and pick up an assortment of dried or fresh fruits, healthy trail mixes, fresh veggies and natural peanut or almond butter. Most supermarkets now have wonderful salad bars and prepared foods like grilled chicken and salmon (better than any fast food joint) and healthy sandwich options (be careful with certain condiments like mayo that may be added). Eliminate the fast food joints from your choices of “quick stops” and look for the hot spots in town that offer healthier options.

3. Be the bearer of good food.

When going to a barbecue or social event, always offer to bring something (now I sound like the etiquette police). I always bring something and that something is always healthy. I know, if nothing else, at least I’ve got that to eat (although all of my friends and family know why I do this. Even if you contribute the healthy and lean beef burgers or turkey burgers, this may deter you from the not-so healthy hot dogs and sausages. Or how about a colorful salad or fruit salad?

4. Find the healthy places all over the world.

Before I go on any trip, I go online and find the closest Whole Foods or Health Food Store. If there are none close by, I find a major supermarket. This doesn’t mean I don’t enjoy myself on vacation (like the Key Lime Pie I enjoyed down South) or when visiting family and friends, but I make sure that all healthy principles do NOT go out the window. I keep it healthy and have a great time! (not one or the other)

There are always great ways to maintain your healthy weight loss plans even if your life has you traveling and on the road quite a bit.

To get started on your own Weight loss and Health goals,

The Diet Solutions

noreply@blogger.com (jnlbtips) — Tue, 09 Feb 2010 21:25:00 +0000

3 Simple, Healthy Meal Plans You Can Start Right Now

Is it possible to put together a simple and healthy meal plan? One that is not going to be complicated and hard to follow? Yes. It is possible and I will show you how. The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.

Here are 3 healthy meal plans you can get started on right now.

Breakfast

Protein should be included in every meal throughout the day and breakfast is no exception. Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.

3 great sample breakfasts are:

Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.

2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit

Smoked salmon over sliced tomato and 1 green apple

Lunch

The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.

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3 great sample lunches are:

Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple.

Leftover chicken legs with ½ sweet potato and broccoli.

Lean hamburger over portabella mushroom and brown rice. Cooked vegetables or a green salad. 1 orange.

Dinner

You can really be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Again, always remember to include protein and carbohydrates.

3 great sample dinners are:

Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.

Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a fresh fruit salad.

Buffalo meat balls over rice pasta with sautéed broccoli.

Snacks

You never want to let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult. It’s important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby.

3 great snacks are:

2 Tbsp almond butter on ½ apple

Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)

Cottage cheese and pineapple

Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results. Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals.

To get started right away on your own fat loss goals , Download Healthy Meal Plan - You Can Start Right Now

Fitness After 50

noreply@blogger.com (jnlbtips) — Thu, 04 Feb 2010 00:14:00 +0000

You’ve reached 50. More than a number, it’s a warning bell constantly ringing in your head. It’s the word “halfway” resonating in your brain. And it’s a lie, because we all know that unless every single one of us lives to be 100, we’re already more than halfway through with our lives.

Morbid to think about? Perhaps. Perhaps not. I used this milestone age as a reason to review my fitness. On every level – body, mind and spirit. It’s the wake-up call we’ve been waiting for. Change your life. Change your habits. It’s not too late to ensure the rest of your life is a fit, happy, healthy, productive one. Now is the time! Follow these 10 practical steps to maintaining a healthy fitness level now and in the future.

1. Maintain a positive mindset. This may sound easier than it is. As I’ve aged, there are a few more aches and pains each morning. It takes just a little bit longer for things to start moving. Change it today! Get out of bed every morning with a positive affirmation of how you want to feel. Here’s the one I use: “I wake up every day amazingly, resoundingly, refreshingly ache and pain free.” Now that works for me quite nicely. You may not have aches and pains. Your issues may be more emotional, so adjust the saying to fit you and what you need. You are the master. You are in control. Take control each morning as soon as you wake up. Repeat your affirmation each and every day before you even get out of bed.

2. Stretch out every morning upon waking. Let’s face the facts here. There are undoubtedly a few kinks in those old bones after spending a night in comfortable repose. Stretch yourself out – reach to the ceiling and then down to your toes several times before you even leave the bedroom. Keep repeating the positive phrase you created for yourself and you’ll be done with the stretching before you know it.

3. Walk. Walk. Walk. Schedule your day to accommodate a 30-minute power walk each and every day. It may not be easy, but you and I both know you can find the time. Maybe it means watching one less reality show. TiVo it and watch it just before bedtime if you’re that crunched for time. Maybe it means getting up 30 minutes earlier. We both know it’s doable. Being outside in the fresh morning air for 30+ minutes each day has made a huge difference in my overall disposition. If mornings absolutely won’t work for you, then schedule it in at night. Walk as quickly as you can. I’m not suggesting jogging, unless you really want to jog because that’s more stress on the knees and joints. But if you’re already fit enough to jog, then go ahead. I’m a walker. Sometimes it’s just me; sometimes it’s me and my IPod spending quality time together.

4. Plan your day. If you walk in the morning (which is the practical thing to do), then plan your day while you are walking. Walking in the morning is the practical thing to do because then, any other type of exercise that you do during the day is a bonus. The power walk has been done. And you’ll feel better if that’s how you start your day. Most of us know there are some basics that must be included each day as part of our routine – work, kids, meals, etc. Mentally walk yourself through the day as you plan it. Know the outcome. Know what you’re going to do and what you need to do to get it done. You’re 50 now. You may be doing things just a little slower than you did 10 years ago. Take that into consideration.

5. Eat breakfast! This is key. Do not skip meals. Common sense tells us it’s a bad choice to make. We may not be hungry at breakfast, but if we skip it, we’ll eat something very bad later in the day out of desperation. And we’ll think because we skipped breakfast, it’s okay to eat that muffin or doughnut. It’s not. My breakfast of choice is cereal with a half of a banana in it. And not the sugar-laden cereal that kids eat. They shouldn’t eat it either. Cheerios, Special K and something with nuts. I just finished a box of Special K Cinnamon Pecan and it was delicious and nutritious! I also prefer my cereal dry, but I have a glass of fat-free skim milk with the cereal. It’s a great way to get Vitamin D into your system. And take that half of a banana with you to work or wherever you spend your day. It makes a great snack.

(Okay, we’re halfway through my 10 practical steps to fitness after 50 and they’re not so bad, right? You can do this right? Yes, you CAN do this!)

6. During the day, treat yourself to sugar-free gum or candy to keep your need to be chewing something at bay. My chewing treat of choice is Extra Fruit Sensations gum. Strawberry Banana is my favorite. It only contains five calories per piece and it really does help stop the craving to eat. If it’s candy you crave and it’s chocolate you need, try Stouffer’s coconut chocolate pieces. They are sugar-free and absolutely delicious! The bag says that three pieces represent one serving. Do yourself a favor and just eat one piece. It should be more than enough.

7. Drink water. There is no more practical fitness advice than that. We’ve all heard that we need to drink eight 8-ounce glasses of water each day to keep our systems cleansed and our hunger cravings down. So stop fighting it and just do it. If you spread those eight glasses out over the course of your waking hours, then you’ll need to drink one 8-ounce glass of water every two hours, assuming you sleep eight hours each night. Really? How difficult is that? Do that for a solid week and see how much better you feel and how much better your system works. You will be amazed at the results.

8. Eat a light lunch. Easier said than done, right? If you are at work and your job is stressful, like me, you will feel as if you deserve that roast beef sandwich or burger with fries to alleviate the stress you have endured in the morning. Don’t give in to it! The resulting fatigue at three in the afternoon can’t possibly make up for the brief moments of joy you experienced while downing that lunch. And you don’t have to eat salad for the rest of your life. Mix it up. Have a cup of soup, preferably something with vegetables in it. Or enjoy a serving of cheese and crackers accompanied by vegetables of your choice. I prefer raw broccoli or carrots. Have them with some type of low-fat spread or dip if you don’t want the cheese. It’s an easy meal to prepare and it’s quick to eat, which brings me to…

9. …Getting out of the office at lunch. After you eat your delicious, well-proportioned meal, take a walk! So what if you already took one in the morning? There’s no law that says you only get one each day! If your morning in the office (or anywhere) has been stressful and you feel stagnant, change your physiology! It once again makes a huge difference in your overall demeanor. Fresh air combined with moving muscles is a win-win situation every single time. If it’s a little chilly, so what? Dress accordingly and you’ll have no excuse. And in the overall tone of these tips, it is the practical thing to do to maintain your ideal fitness level.

10. Okay, here’s the last big practical tip that I’ve got. It’s actually two tips because I said we could do this in 10 tips. Eat a practical dinner – meat, vegetable, starch and water. Or fish, vegetable, starch and water. Done. Remember the practical rule of portions – the piece of meat or fish should fit neatly in the palm of your hand. That is how we measure the average portion size, give or take a few ounces. Finally, do not eat after 8 p.m. This one is critical to follow. Your body needs time to digest dinner before you retire for the night. Give your body the time it needs by not eating anything after 8 p.m.

Following these 10 steps consistently will make a difference in your overall fitness, regardless of your age. It’s geared toward people over 50 because like me, I need to know that I don’t have to work out strenuously for two hours each day to maintain a decent fitness level. First, I don’t have two hours each day to do that. Second, there are other activities that I enjoy that provide exercise such as hiking and biking. It helps if you have activities like that and you enjoy them regularly. Remember, it’s up to you to make the most now that you’ve reached that milestone “halfway” mark. The choices are yours. Making the best ones really can make a difference. You will feel better. You will look better. You will be better.

Ideal Fitness Plans for Women

noreply@blogger.com (jnlbtips) — Wed, 03 Feb 2010 01:17:00 +0000

A lot of women all over the globe are trying to shed unwanted pounds. While some are taking such drastic steps as taking diet pills that might bring more harm to their health, there are others that are going for surgical procedures that pose a great deal of side effects, risks, and complications. However, the fastest and best way to really lose weight effectively and maintain is to adhere to a good fitness strategy.

If you are a woman and you want to lose weight, here are three of the most important components that should be included in your plan for health and fitness:

Eating Healthy

The food that you take in every day plays a vital role in your weight loss. This is because your rate of metabolism will also depend on what you are eating, and in turn, your metabolism will also affect the way you will lose weight.

For a quick weight loss and better health, you must get rid of processed foods in your diet, especially those that contain unnatural ingredients. You should replace these with wholesome foods that are as organic as possible. This means that you have to throw away all the prepackaged and boxed foods in your fridge and instead consume more fresh fruits and vegetables as well as lean meats and whole grains.

Drinking Lots of Water

You should know that water aids in the proper functioning of the systems of the body. It will also aid in heightening the rate of metabolism. This means that increased water intake could encourage a greater loss of weight and could work well with your other strategies on weight loss as well. On the average, you would need at least eight glasses of water daily. However, if you are exercising regularly, this would have to be increased by two to four glasses everyday.

There is a way for you to ensure that you are taking in the proper amount of water every day. You can do this by always keeping a bottle of water near you where ever you go.

Exercising and Keeping Your Body Moving

Even if the metabolism rate of women tends to decrease beginning in their thirties, they can do something to alleviate this situation. They could keep their body moving always so that metabolism could be sped up, calories could be burned continually, and lean muscles mass can be formed. The ideal fitness plan that a woman should have must involve augmenting the muscle tone and heightening her heart rate by at least 65 percent even when at rest.

Because women posses a different structure when it comes to their bodies compared to men, they will fare better with low-impact workouts. There are a number of exercises that could provide these to women, and these include walking, swimming, and biking. It is also best for women to do some exercises for at 30 minutes every day and at least three times per week so that they can speed up their metabolism rates as well as work on the other factors that could help them lose weight. These exercise sessions could gradually be built up to become one-hour sessions done every day.

Healthy Fitness Stretching

noreply@blogger.com (jnlbtips) — Wed, 03 Feb 2010 01:07:00 +0000

Stretching is one of the easiest exercises a women can do to make her body strong and fit. Stretching benefits the body by making the muscles supple and thus resistant to the wear and tear of strain and tension. It is why many people begin start their exercise routines with simple stretching to warm the muscles in preparation for more strenuous exercises.

However, the problem with stretching is that most people commonly take it for granted. Despite it being an easy workout, stretching is not given much importance, especially by women. As a result, instead of benefitting from stretching, the result is more damage to one’s body including possible injuries.

How Can I Make Stretching Beneficial?

Stretching practices the muscle’s ability to expand and retract. When the muscle is stretched too far, injuries are likely to follow. A muscle tear can be very painful.

The following tips should be followed during stretching to make it safest and most beneficial.

1)Wear comfortable and loose clothing. Make sure that the garments worn will not hamper the body’s movement in any way.

2)Do stretching first thing in the morning. It is best to do when the sun is still not up or when the sun is barely on the horizon. A blow of fresh air and the warmth of the sun are beneficial factors during stretching.

3)Do stretching regularly. Routine will allow the body to get used to the exercise, thus enabling it to adjust well to changes exercising may bring.

4)Your muscles are not elastic rubber bands. Make sure to warm up first to avoid causing strain. As such, one should do simpler activities like a few minutes walking to warm up the leg muscles. On the other hand, when one is engaging in a very strenuous exercise routine, stretching is the best preparation. However, make sure to finish off your exercise with stretching to conclude the exercise routine.

5)Do not overdo it. This is most applicable for those who will embark on stretching for the first time or after a long layoff. One should listen to their body. When the body begins to ache or when it shows signs of fatigue, one must learn to stop to avoid further damage.

6)Moreover, a woman should do stretching in slightly increasing levels of intensity and difficulty. This is to give the body time to adjust to stretching patterns as well as to prevent injury by suddenly embarking in a heavy routine.

7)Do not do stretching after meals. This will not give you the most benefit because digestion will prevent you from fully executing your stretching routine. It is best to do it before breakfast. Avoid eating a great deal much after stretching.