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|Health & Well Being: Vitamins: Accessory Factors to Health|
Friday, September 09 @ 11:09:02 PDT by drew (5944 reads)
|Eyehike Guest writes "What are these wonder micronutrients that your body cannot produce all by itself but needs them badly in trace quantities? They are called vitamins. Vitamins are not synthesized or produced by the body so they need to be obtained by humans through the food they eat. Humans need 13 vitamins to maintain good health.|
It is important to know that there are two kinds of vitamins for safety purposes for one of them might cause toxicity when taken in large dosages. Here are the two types of vitamins, the vitamins included on each type, their function and sources.
Fat-soluble vitamins are dietary supplements that may be absorbed by the body's fat. This absorption means that these vitamins can stay in the body, particularly in the liver, as long as they want. Because they are stored, they don't need to be replaced daily. These fat-soluble vitamins include vitamin A, D, E and K.
Vitamin A works for healthy eyes, maintenance of a good complexion and prevents aging. Sources of this vitamin are vegetables, kidney, liver and milk. When the body lacks this vitamin, nigh blindness, xerophthalmia or no tear secretion, phrynoderma or toad skin, retarded growth and low resistance against infection may occur on the person.
Vitamin D helps in the burning of calcium and phosphorus, and proper development of bones and teeth. It is commonly found in liver, dairy food and eggs. Deficiency of this vitamin will cause rickets or brittle bones, osteomalacia or softening of the bones, and poor development of teeth.
Vitamin E aids in the proper functioning of the reproductive organs, acts as an antioxidant and also helps in the maintenance of a good skin. Sources of vitamin E are green leafy vegetables, milk, butter and meat. Deficiency of this vitamin may result to abnormal development of the fetus and infertility.
Vitamin K is for the proper functioning of liver and normal clotting of blood. Vitamin K could be taken from green leafy vegetables and soybeans. A person lacking this vitamin may be afflicted with hemorrhages.
Water-soluble vitamins are micronutrients that are not stored in the body and must be replaced in a regular basis. They are dissolved in water and eliminated in urine. These vitamins are easily washed out or removed during food preparation. Vitamins considered as water-soluble are the B-complex vitamins and vitamin C.
The B-complex vitamins include thiamin, riboflavin, niacin, pantothenic acid, folate, B6 and biotin. They support the body in maintaining a good eyesight, healthy skin, normal appetite, a healthy nervous and circulatory system. Sources of these vitamins include enriched grain products like white rice, breakfast cereals, pasta, breads and white flour. Deficiency of these vitamins may result to pernicious anemia, pellagra, beri-beri and other B-complex related deficiency diseases. Vitamin C or ascorbic acid is another water-soluble vitamin that helps in the wound healing process, production of brain hormones and maintenance of blood vessels, teeth and bones. Ascorbic acid is from citrus fruits and other vegetables. If one lacks this vitamin, he may suc*****b to hemorrhages, rough, dry skin, scurvy, sore joints and bones and increased risk to infections.
These dietary supplements must always be taken with precaution and must follow a certain recommended daily allowance to ensure safety and effectiveness.
Morag Bevan is well known for her
"secret" Health reports.
Her website can be found at http://www.rhhealth.com"
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|Health & Well Being: Green Tea and Cholesterol facts|
Tuesday, September 06 @ 11:03:17 PDT by drew (5517 reads)
|Eyehike Guest writes "A green and lush oasis in the middle of a scorching dessert. A cool breeze on a hot summer night. A bright light in the end of a cold and dark tunnel. Green tea and cholesterol.|
For the millions and millions of people suffering from high cholesterol green tea may be that light. You can browse and search the Internet for topics on green tea and cholesterol and would come up with hundred of hits.
Cholesterol, triglycerides, the protein apoB in LDLs, are words dreaded by humans of the modern age. This new century is expected to become the century of medical miracles, the green tea, lowly as it may sound looks very promising as several researches have shown. This could be the decade of green tea and cholesterol.
More good news is it's not just green tea and cholesterol; it's also green tea and cancer. Several studies have shown that the antioxidants are present in green tea. The Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. Another research done by the University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. In another study by the University of Kansas determined that EGCG may explain why the rate of heart
disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.
And more good news! It's not just green tea and cholesterol; it's also green tea and high blood pressure. Habitually drinking 5 to 10 cups a day of green tea lowers high blood pressure.
For more that 4,000 years the Chinese have known about the medicinal benefits of green tea since using it to treat everything from headaches to depression. So it's not just green tea and cholesterol; it's also green tea and depression!
Drinking green also is reported to be helpful with rheumatoid arthritis, Cardiovascular disease, infection, and impaired immune function.
Green tea is rich in catechin polyphenols, especially epigallocatechin gallate (EGCG). EGCG is a good anti-cancer element. Polyphenol limits the negative effects of smoking and a fatty diet.
There's more! It's not just green tea and cholesterol; it's also green tea and weight loss. The American Journal of Clinical Nutrition published a report that found out that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine.
How about green tea and tooth decay anyone? Its bacteria-destroying abilities kill the bacteria that cause dental decay. So it's not just green tea and cholesterol, it's also green tea and bacteria.
Why is it that it's green tea and cholesterol not oolong tea or black tea? As we all know there are 3 types of tea, green, oolong and black. All of these come from the leaves of the Camellia sinensis plant. But why green? Green tea leaves are steamed, which prevents the EGCG compound from being oxidized while black and oolong tea leaves are made from dried or fermented leaves, which causes loss of EGCG.
We should have learned speaking mandarin or *****ien a long time ago and got to know green tea and cholesterol lowering the Chinese way.
There is more to green tea and cholesterol, search the web and get to know more of the heath benefits you may get from green tea. Does anyone know how to say green tea in Chinese?
Lorraine bevere is well known for do*****enting the amazing qualitities of green tea .
Discover other tea "secrets" at her site http://www.fogtea.com"
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|Health & Well Being: Raising The Bar|
Thursday, July 21 @ 12:35:12 PDT by drew (5726 reads)
|Raising the BAR Energy bars and drinks are multiplying and becoming more complex. |
But knowing what to look for can help you find the right products to fit your fitness needs.
Browse through any bike store, running store or health food store and the variety of energy products can overwhelm you. Even your run-of-the-mill grocery stores will sometimes stock enough bars and drinks to make your head spin. How are you supposed to wade through all the hyperbole to find the products that really will help your performance?
While it's easier said than done - and often requires a bit of experimenting - you can start by narrowing down how you expect to use the product. Once you figure that out, the choices become easier to comprehend and more subjective questions of taste and texture become important. Are you a fruit person or a chocolate person? Do you like something smooth or chunky? After all, if you don't like the taste, you probably won't eat it.
Most products that are referred to as "energy bars" actually fill a variety of niches. While we offer a number of suggestions for each niche, keep in mind that these are only the tip of the iceberg. Try out a couple of different bars to see if they work for you (always during training - never before a race, where you need to be dealing with known quantities).
This is where the category really got started. It's a lot easier to pop a couple of PowerBars in your bike jersey than carry peanut-butter sandwiches (although some purists certainly continue to enjoy their squished bread).
These bars really are designed to help provide energy, or at least provide fuel for your body to use during exercise. They tend to be high in carbohydrates, which are easy to burn. They're easy to digest, usually not too messy (who wants sticky fingers on a long run?) and often have other vitamins and minerals that athletes can use. Some may have caffeine or other ingredients designed to serve as performance boosters.
Generally, your stomach determines when you can eat these. Since they're easy to digest, some people can chomp down a Clif Bar 15 minutes before a run and be fine. Those with more sensitive dispositions may want to eat an hour or two before exercise and stick to drinks closer to the workout.
During long workouts, particularly cycling, these bars can give you needed calories. And while liquid recovery products may be engineered more specifically for after-sport, these will at least help you replenish your carbohydrate stores.
The bar that started it all is still the industry leader. They're easy to find, easy to digest and easy to love, especially when they're warmed to the right temperature by sitting in your bike jersey for a couple hours. What's to like? Cookies and Cream becomes its 11th flavor. www.powerbar.com
Clif Bar has grown rapidly the last several years, particularly among cyclists and climbers. They're known for their great taste and softer consistency. Clif also offers the Luna Bar for women. What's to like? The ice series, particularly the cool mint chocolate bar, has the zip of added caffeine and a taste that rivals dessert. www.clifbar.com
Gatorade Energy Bar:
From the leader in the sports drink category comes the Gatorade Energy Bar, in four flavors - chocolate, peanut butter, peanut butter chocolate chip and oatmeal raisin. What's to like? The bars are made from crisp rice and whole-grain rolled oats (think a healthy Rice Krispies treat). www.gatorade.com
These oven-baked bars use natural fruit juices, figs and brown rice syrup for sources of simple sugar, instead of high fructose corn syrup or refined sugar. This gives them a much fruitier taste than most other bars. What's to like? They're also free of wheat, dairy and animal products, for those looking to avoid them. www.boulderbar.com
Adding More Balance
Some nutritionists contend that the best ratio of calories to consume is 40% carbohydrates, 30% protein and 30% fat. (More traditional bars usually have 70% carbs.) These bars give you that exact ratio, which makes life easier than trying to balance the snacks you eat to conform to those guidelines. Even if you're not following the 40-30-30 plan, these bars are still a healthy snack alternative, and many people like the taste.
These popular bars have reached a broad base of consumers looking for a healthy snack alternative in a variety of flavors. Balance Outdoor bars are available without a coating, so you don't have to worry about them melting when you take them outside. What's to like? Balance Gold Bar offers three layers of chocolate, caramel and nuts, giving it a candy-bar feel. www.balance.com
Dr. Phil Maffetone, one of the leading proponents of the 40-30-30 plan, offers his own bars that follow the program. What's to like? While this Dr. Phil may not be on Oprah, he still has quite a following, particularly among serious triathletes. www.philsbar.com
This bar uses no dairy products, no animal products and no added sugar. What's to like? It tastes good, especially the peanut crunch. www.purefit.net
Looking for a Snack
These are healthy bars designed to be a good snack alternative. They are usually pretty high in carbs and low in fat, but the emphasis here is on the overall health content of the bar. Be sure to check the label, as some have more fat than you may want. (They also may have more calories.) These bars often include added vitamins and minerals, and they emphasize taste. A good choice if you're looking for something to get you through the afternoon without hitting the vending machines. Some suggestions:
Seven energy bars from a juice manufacturer, they have the look and taste of a granola bar. They're high in carbohydrates and all-natural ingredients - and offer a few interesting flavors like carrot and Cranberry C Monster (with 250% of your RDA of vitamin C). What's to like? All natural ingredients and tons of antioxidants. www.odwalla.com
Clif Bar's Mojo:
Clif Bar gets a little spicy with their new Mojo Bars, which combine salty snack flavors with a nutritional product. They avoid the sweetness of most bars in favor of flavors like Spicy Salsa Peanut and Curry Cashew. What's to like? Besides the name, how about a hot alternative in snacking? Keep that water bottle filled. www.clifbar.com
PowerBar Pria, Harvest Bars:
The other big hitter in the category has two choices for snackers. The Harvest Bar has a granola-like texture, while the Pria is wrapped in chocolate or yogurt. What's to like? Pria tastes like a candy bar with only 110 calories. www.powerbar.com
Protein is necessary for building and maintaining muscles, and new research shows that consuming protein immediately after exercise can help in muscle recovery. Most people who consume high protein bars are looking to bulk up, which is one of the reasons the bars are usually so large. But an increasing number of folks are eating half a bar after a workout for recovery. Some of the more popular high-protein bars include:
The Promax Bar from SportPharma features 20 grams of protein and is packed with additional vitamins and minerals. What's to like? Choose from eight flavors, but we especially liked the wildberry cheesecake. www.sportpharma.com
PowerBar Protein Plus:
PowerBar's entry into the protein category. What's to like? About three times as thick as a regular PowerBar, it features 24 grams of protein and 100% of the RDA of 10 essential vitamins. www.powerbar.com
Eating to Get What You're Missing
While all bars offer some kind of nutritional supplements, this category exists to help people get specific dietary needs. The most popular category now is soy protein, and a good example is the Zoe Flax and Soy Bar, which is a natural source of flaxseed and soy protein (www.zoefoods.com). Health food stores are crammed with other bars that feature practically any other protein, vitamin or mineral that you may need in your diet.
Eating for Recovery
Finally, while most of the recovery products are in drink form (see below), you will find several bars that fill this category. Much research has been done in the last several years to promote proper nutrition in helping to aid in muscle recovery. One of the top products - and one that deserves its own category - is Jogmate. It comes in a tube and has the consistency of pudding, but it isn't sweet. It's designed be eaten within 30 minutes of exercising to help reduce fatigue and muscle soreness. For more information, visit www.jogmate.com
Drinking It All In
While dehydration in severe forms can cause serious health problems, even small levels of dehydration can lead to a decrease in performance. So, while we all know to keep drinking during exercise, the question becomes WHAT to drink.
The rule of thumb used to be that, for any exercise under an hour, water is fine. But more athletes are discovering the benefits of fluid replacement drinks and recovery drinks both during and after exercise. Using a sports drink becomes especially important for endurance athletes, who need the sodium and other minerals in the drink that allow you to absorb water effectively.
Once again, the choices are vast. But it's at least divided into simpler categories: fluid replacement and recovery. There is some overlap (it couldn't be that easy), but it's still a useful distinction.
Fluid replacement drinks are designed to get you the water, carbohydrates, vitamins and minerals that you lose during exercise. Recovery drinks are designed to be consumed after exercise to stop muscle soreness and fatigue.
Be sure to try any drink before a race situation. In fact, it's not a bad idea to find out what drink will be handed out during a big race, so you can get used to it in training. Some of the top choices for athletes include:
The inventor of the category and by far the largest player, Gatorade continues to pump money into research and devise new products. What's to like? In addition to the science, Gatorade has more flavors than you can ever remember, giving you a lot of choices to find something you like. www.gatorade.com
The newest Gatorade product is called fitness water, which means it's water with a little added flavor, vitamins and antioxidants. What's to like? If you don't want all the calories of a sports drink but like more flavor than just water, this fits the bill. www.gatorade.com
From the makers of GU energy gel, GU20 is a fluid replacement drink, pure and simple. It doesn't try to be anything else, and it's a tasty choice with slow-burning carbs, potassium and sodium. What's to like? The two flavors, lemon lime and raspberry, are both top notch. www.gusports.com
This Dutch drink has fast become a staple in the Tour de France and other cycling events over the last couple of years. It's now available in the U.S., and getting rave reviews from cyclists and other endurance athletes. What's to like? Easy mixing, easy digestion and a quick energy boost make this a great import to savor. www.extranusa.com
A favorite among serious athletes, Cytomax is formulated for both fluid replacement and recovery. What's to like? The advanced carbohydrates for the body, the tangy orange for the palate. www.cytosport.com
From the makers of the successful Endurox R4 recovery drink, this fluid replacement drink uses the same science to help with quick glycogen replacement. What's to like? It's a little thicker than most drinks, but the taste is fine. Great source of rapid and sustained energy. www.endurox.com
New from supplement manufacturer Scitrex, The Edge is targeted at endurance athletes for sustained energy. What's to like? Nice clean flavor with no aftertaste. www.scitrex.com
A popular drink that sponsors a lot of major races, it features no simple sugars and 70 minerals. What's to like? It was a winner with both passion and wildberry flavors. www.ultimareplenisher.com
This line of drinks offers four different formulas -hydration, endurance, momentum and recovery, each with a different percentage of carbohydrates. They also use galactose, a common but little used natural sugar, which helps avoid the sugar crash that comes with some sports drinks. What's to like? If you ever have trouble keeping your blood sugar balanced, G-Push is definitely worth a try. Its endurance drink (G3) is also a big plus for those long-distance runners, cyclists and triathletes looking for more than just a hydration beverage. The citrus-flavored drink goes down easy. www.gpush.com
On the Recovery Side:
This drink was created after research determined that a 4:1 ratio of carbohydrate to protein helps speed muscle glycogen replenishment and rebuild muscle protein. What's to like? Waking up the next day after even the toughest workout without sore muscles. Lots of anecdotal evidence backs the research, and lots of endurance athletes chug a bottle after a race or workout. www.endurox.com
GNC Pro Performance Distance:
Long name, fine drink. It's designed to replenish glycogen and protein stores after exercise. What's to like? The fruit punch flavor was good, and so were the results. www.gncproperformance.com
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|Health & Well Being: Sock Your Quads with this Intense Leg Workout|
Friday, February 11 @ 19:01:12 PST by drew (5624 reads)
- Backpackers need strong legs to last thru the day.
Add these exercises to your routine and you'll feel the effects after just eight sessions
Dumbbell High Pull/Backward Broad Jump .
Place your feet just wider than shoulder-width apart and hold a dumbbell in your right hand. Drop into a squat position, allowing the dumbbell to fall toward the floor between your knees, then jump up explosively as you pull the weight to shoulder height with the force generated from your legs. Land softly and sink back to the starting position. Perform eight reps, then switch hands and do eight more. Immediately follow this movement with a set of backward broad jumps, where you jump backward on two feet and land softly with slightly flexed knee and hip joints. Perform 12 of these jumps.
Stand on your right leg on a stool or bench. Slowly squat down with that leg as low as you can under control, reaching out in front of you with your left foot and extending both arms directly overhead as you lower yourself. Come out of the squat quickly, then squat down again, this time reaching out to the side with your left foot as far as you can. Squat down a third time, extending your left leg behind you and opening your right hip (remember to extend your arms overhead with every squat). That's one rep. Repeat for five reps, then switch legs.
Speed Lunge/Side shuffle.
two steps to your right, bend at your knee and hip and touch the ground with your right hand (just outside your right foot). In one fast motion, jump up, then shuffle two steps to the left, bend at the knee and hip and touch the ground with your left hand (just outside your left foot). Perform this movement eight times to each side.
A quad-kicking routine
2-4 reps totalDumbbell High Pull: -- 8 reps per side
Backward Broad Jump -- 12 reps
2. Step Down;
2-4 sets, 5 reps per leg3.
2-4 sets of 8 reps per side Precede these exercises with a dynamic warm-up that includes skipping, shuffling and short, explosive sprints.
*Beginners do two sets of each; after six sessions, progress to three sets; after six more sessions, progress to four.
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|Health & Well Being: Hamstring Exercises|
Thursday, April 08 @ 17:45:10 PDT by drew (13276 reads)
Hamstrings. Get huge hams!
This movement isolates the hamstrings completely. Lie face down on the pads with your knees at the edge of the pad and your heels curled under the round pad.
With your legs extended, grasp the edges of the bench or the handles and use your hamstring strength to slowly flex your legs. Move your feet in a semicircular arc forward and upward as far as possible.
Keep your torso pressed against the bench. Don't lift your hips. Avoid partial leg curls.
To intensify the workout, you can do the lifts with one leg at a time. There is also a standing variation of this exercise.
Squats are the single best bodybuilding movement. Extremely good for the lower body, especially the quadriceps, buttocks, lower back, and hamstrings.
Squats are also highly anabolic because they intensely stress the entire cardiovascular system. They improve your metabolism.
Get under the bar placing the middle across your shoulders with your head in front of the bar. Hold the bar near the plates to balance it.
After straightening and lifting the weight off the rack, step back a foot or two. With your feet slightly wider than shoulder length and your toes angled outward, tense your back to keep your torso straight. Let your eyes focus on one spot about head level so that you keep your head up as you do your reps.
Keep your torso as straight as possible. Slowly bend your legs and lower your body so that your knees travel forward over your toes. A full squat position is reached when your upper legs are parallel with the floor. Without bouncing, slowly push up to starting position. Remember to keep your head up and your torso as straight as possible. Don't let your upper body lean forward or you will strain your lower back.
To help with balance, you can put a 2 X 4 inch board under your heels.
For comfort, many bodybuilders use a pad around the bar. Also, to reinforce your lower back and prevent injuries to the abs or back, some bodybuilders wear a tightly clenched lifting belt.
This is one of the best exercises for building terrific back muscles and all-over body power. Stress is directly placed on the spinal erectors, buttocks, quadriceps, forearm flexors, and trapezius muscles.
Secondary groups stressed are the back and hamstrings. Load up a barbell with heavy weight lying on the gym floor.
Take a shoulder-width grip on the bar and with toes pointing straight ahead and shins touching the bar, set your feet shoulder width apart.
Keeping your arms straight, flatten your back and dip your hips to correctly assume the pulling position where your shoulders are above the level of your hips and your hips are above the level of your knees. Straighten your legs and extend your torso to lift the barbell from the floor to your upper thighs.
You should be standing erect with the bar across your upper thighs and your arms extended down at your sides. Slowly reverse the movement along the same arc and return the barbell to the floor.
You should wear a lifting belt with heavy weight. You can reinforce your grip on the bar with lifting straps.
You can also reverse your grip on the bar (holding one palm inward and one palm outward). Or you can use a heavy pair of dumbbells. You can also do this with stiff legs... but be sure not to use really heavy weight.
More Hamstring Exercises
The squat is hands-down the best exercise for your legs. However, the leg press machine runs a close second. Most machines require you to lie on your back and push the stack over your head. This can be dangerous because of the great pressure build-up in your head.
(If you have high blood pressure, etc. avoid this exercise). Many leg presses are set at a 45 degree angle to reduce this problem. If possible use these machines.
The advantages the leg press machine has over regular squats are:
1. Better Isolation,
2. You can load up the machine with more plates without the fear of losing balance or slipping, and
3. Less stress is placed on the back, buttocks, and knees.
This exercise is considered a very "shaping" movement. If properly performed, these are very powerful quad-builders.
They also strongly build the hamstrings. So, they work the whole upper leg more than leg extensions or the leg press machine.
Holding the dumbbells at your sides, take a large step forward (lunge) with one leg, keeping the weight on the front leg. Try to keep the rear leg as straight as possible while lunging. Lift back up, bring your legs together and lunge with the other leg. You can also do these by holding a barbell behind the head.
After your thigh foundation is developed, hack squats can really add some width to your thighs. Perform hacks while your back is lying against an angled platform with the weight stacked on top or the sides.
Extend your legs to the starting position. Slowly lower the weight so that your legs make a right angle. Hold the position for a moment and without bouncing push the weight back up.
List of even more hamstring exercises...
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