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I think all of us who do our best to care for our bodies/keeping them in shape will enjoy this excellent call about preventing disease before it starts.
This is a very educational call that can be listened while surfing the net or taking a coffee break.
Much has been written about the benefits of cardiovascular training. Until recently, however, little attention has been given to strength training, an important component of a balanced fitness program.
You do not need to be a body builder to benefit from strength training. A well-designed strength-training program can provide the following benefits: Increased strength of bones, muscles and connective tissue (the tendons and ligaments), decreasing the risk of injury.
Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity.
Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight. Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing. The core curriculum Many exercises work all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. You may wish to consult with a certified fitness professional to learn safe technique before beginning a strength-training program.
One set of 8-12 repetitions, working the muscle to the point of fatigue, is usually sufficient. Breathe normally throughout the exercise. Lower the resistance with a slow, controlled cadence throughout the full range of motion. Lifting the weight to a count of two and lowering it to a count of three or four is effective.
When you are able to perform 12 repetitions of an exercise correctly (without cheating), increase the amount of resistance by 5 percent to 10 percent to continue safe progress. Staying motivated An encouraging aspect of strength training is the fact that you'll likelyexperience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks.
It's only natural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.
Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort (not to mention the added risk of injury). Vary your program Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons.
Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.
The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program.
If muscle soreness has ever kept you from exercising, then your body could use the benefits of Physique. Physique contains Bio-Build® to give you the nutrients you need to rapidly recover and repair muscle tissue. It relieves muscle aches caused by lactic acid buildup after a workout in the gym or in the backyard.
With 18 vitamins and minerals and essential amino acids, it gives your muscles a healthy recovery and helps you avoid post-workout pain.
People with flat feet may be more prone to having an exercise-related injury such as stress fracture than those with moderately arched feet.
Researchers at the Naval Health Research Center in San Diego, Calif., and the Naval Hospital at Camp Lejeune in North Carolina studied 449 Navy SEALS and found that those with low arches were more likely to develop stress fractures, which are small cracks in bones.
And those with tight calf muscles were also more likely to develop Achilles tendonitis, an inflammation of the tendon of the foot that connects the calf muscles to the heel of the foot.
Experts suggest that regular flexibility training is effective for reducing the incidence of these injuries.
Source: American Journal of Sports Medicine, 1999; 27: 585-593
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Testing proves it works! In clinical testing Performance helped maintain athletes' blood glucose levels for muscle energy and fluid levels for proper hydration.
After more than three hours of vigorous cycling in the laboratory, durng which time cyclists consumed either Shaklee Performance of just water, the speed was turned up even higher.
At this sprint pace, Shaklee performance drinkers endured for 33 minutes while the water-only group lasted just two minutes! Order Shaklee Performance Online Here
Usually means, Not Getting all your Fruits and Veggies!
Another reason to take your supplements!
Due to the fast paced lives we lead many of us eat out more often then our grandparents or greatgrandparents. We are not getting all the nutrition our bodies need on a daily basis...
Restaurant-Goers Need More Fruits, Vegetables The Problem Is Taste, Say Parents inStudy By Miranda Hitti, WebMD Medical News Nov. 11, 2004 -- If you're a parent who eats out often, you may be skimping on fruits and vegetables, according to a new study.
"The more often parents eat out, the lower their intake of fruits and vegetables, excluding French fries," say the researchers, who included Amanda Harrod of the Saint Louis University's School of Public Health.
Harrod and colleagues studied the eating habits of more than 1,200 parents of preschool children in rural, southeastern Missouri. Most of the parents were young white women, with an average age of 29 and an annual household income under $35,000 for 59% of the group. More than half (57%) were overweight, with a body mass index (BMI) of at least 25.
BMI is an indicator of total body fat. Underweight BMI is less than 18.5. Normal BMI ranges from 18.5-24.9. Overweight BMI goes from 25- 29.9, and obese BMI starts at 30.
Only 35% of participants ate five or more fruits and vegetables per day, not counting French fries. It's widely recommended that people eat at least five fruits and vegetables every day for maximum health benefits.
The biggest turn-off to fruits and vegetables was taste, according to 44% of the participants. In addition, 22% said they didn't stock their kitchens with fruits and vegetables.
More than half of the group (52%) said they found it convenient to eat out, and 38% reported dining out at least 17 times per month.
The parents who didn't keep fruits and vegetables at home ate out more often, but they probably weren't ordering fruits and veggies, since produce intake fell as dining out increased.
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Being sedentary and out of shape may have a more detrimental effect on one's health than other well-known risk factors such as smoking, hypertension and heart disease, according the results of a recent study.
Researchers from Stanford University Medical Center and the Veterans Affairs Palo Alto Health Care System studied more than 6,000 men for an average of six years. The average age of participants was 59.
More than half had experienced an abnormal exercise-test result and/or had a history of cardiovascular disease; nearly one-third had suffered a heart attack, and many had risk factors such as diabetes, high blood pressure, elevated cholesterol and a history of smoking.
The remaining men were apparently healthy without a history of cardiovascular disease.
During the study period, more than 1,200 patients died, most of whom were older. After adjusting for age, however, researchers concluded that exercise capacity was a more powerful predictor of mortality than any other risk factor.
They also found that as exercise capacity improved, patients experienced corresponding improvements in survival rates.
In a corresponding editorial, Dr. Gary J. Balady of Boston Medical Center compares these new findings with Darwin's theory of survival of the fittest. Balady urges physicians to go beyond identifying risk factors and to encourage and prescribe increased physical activity as an essential step in reducing one's risk of death.
Source: The New England Journal of Medicine, 2002; 346, 793-801, 852-854
Gosh, I think I'm go an extra mile tonight! Powercat
A new study confirms what many of already know: Regular exercise is one of the best ways to combat daily stress.
Researchers at the University of Texas, Houston, asked 135 college students to fill out questionnaires to assess their daily stress loads as well as their moods, physical activity patterns and overall health.
Those who reported exercising less often experienced 37 percent more physical symptoms and 21 percent more anxiety during periods of high stress than those who exercised more frequently.
Exercise, it seems, offered students a temporary respite from their problems, a period of rejuvenation before returning to the pressure of daily stress.
According to lead researcher Dr. Cindy L. Carmack, ''Minor, everyday stress contributes to the development and exacerbation of physical and mental health problems. However, people experiencing minor stress develop different degrees of symptoms, depending on their level of physical activity.''
Source: Annals of Behavioral Medicine, November 1999
Here is a possible remedy... see this testimony...
I believe that it is the Stress Relief Complex that has taken care of my restless legs. I have slept everynight since I started taking it. One night, though, I forgot and I had some slight restless legs. I figured if I didn't take it every night--the restless legs would come back. I do not forget anymore! I feel like I have my life back. :) Thanks. Kathy Ritchie
With so much health and fitness information coming from so many different sources, it's no wonder people are confused.
What does it take to get fit? Will crunches get rid of my spare tire? What’s the best way to lose weight?
These are the types of questions ACE-certified Fitness Professionals hear on a daily basis. More than 1,500 ACE-certified Professionals responded to this request for the most pervasive myths and misconceptions about exercise.
Here are the top six responses.
Women who lift weights will get bulky muscles.
Spot reducing is possible.
No pain, no gain.
Exercise requires a hefty time commitment.
If you exercise, you can eat whatever you want.
There’s a magic bullet (quick fix) out there somewhere.
Lecithin is good for you. Written by: Rusty Ost RPh & Member of Association of Natural Medicine Pharmacists
How good? ...Soy's healthy image extends beyond soy foods, and carries over to byproducts of the bean itself such as soybean oil and lecithin. The cells of all living organisms contain lecithin, which must be present for the body to function normally. It is a key building block of cell membranes; without it, they would harden, prohibiting important nutrients from entering and leaving the cell. Large concentrations in particular are found in the human nervous system and brain.
Recently some sources have started to recommend taking lecithin supplements to help remedy a host of ailments including gallstones, skin and nerve disorders, and liver damage caused by alcohol consumption.
Some say lecithin will help strengthen weak muscles, boost brain function and memory, and improve balance. A few even argue that lecithin causes cholesterol and other fats to be dissolved in water and flushed out of the system, thus protecting against artery-clogging fatty buildup and aiding in the prevention of heart disease.
Finally, some contend that lecithin´s value as an emulsifying agent can help boost digestion of fats, especially if taken before a meal, and may in that and other ways encourage weight loss.
Lecithin is a fatty substance manufactured in the body and widely found in many animal and plant based foods, including eggs, liver, peanuts, soybeans, and wheat germ. Lecithin is often used as an additive in such processed foods as ice cream, margarine, and salad dressings, because it helps blend (or emulsify) fats with water. Lecithin and choline...popular references often make little distinction between the benefits of these two...help form cell membranes, and transport fats and nutrients into and out of cells.
They are also involved in human reproduction and fetal and infant development. These nutrients also play a vital role in keeping the nervous system healthy. Lecithin protects cells from oxidation and largely comprises the protective sheaths surrounding the brain. It is composed mostly of B vitamins, phosphoric acid, choline, linoleic acid and inositol. Hence, it supports the circulatory system. Choline is biologically necessary for the synthesis of a neurotransmitter called acetylcholine.
Research indicates that in many neurological disorders, acetylcholine activity is abnormal. Researchers have found that individuals with Alzheimer´s disease have significantly depleted stores of acetylcholine in certain parts of the brain.
German health authorities have approved soybean lecithin (Shaklee´s source) for improving complaints such as appetite loss and sensations of pressure around the liver in cases of liver disease and chronic hepatitis. It has also been approved to treat less severe forms of high cholesterol in which diet and other medical interventions have shown no results.
Each six-capsule serving of Shaklee Lecithin contains about 700 mg of phosphatidyl choline, 415 mg of phosphatidyl inositol, and about 900 mg of essential fatty acids as linoleic acid...a valuable fish-oil-like, omega-3 essential fatty acid.
It is the rule, not the exception, for one or more of these valuable substances to be undersupplied by our daily diet; and as evidenced above, every cell in the human body truly needs these nutrients to function properly.
Many headaches are triggered by lack of detoxification and a sluggish bowel. To experience optimal health, we must address: Bowel frequency Bowel Microflora Liver detoxication
Our bowels should function according to the "bulk-in = bulk-out" principal. (example two meals a day should equal two bowel movements)
For Bowel health choose: Shaklee Herb-lax (9 herbs that enhance proper bowel elimination) OptiFlora (500 million microflora per capsule - guaranteed delivery to the intestinal tract) For liver health: Shaklee DTX (milk thistle formula containing 6 herbs for liver cleansing)
Some people may experience migraine headaches due to an unexpected culprit: wheat.Limiting gluten--a protein found in wheat, oats, barely, rye and spelt.
Migraine headaches Causes: triggered by tyramines (compounds made in fermentation process of wine, aged cheese, rich deserts) triggered by allergy (eg: chocoleate, alcohol, nitrates, MSG, caffeine) low serotonin levels (caused by hormonal changes, stress, allergies)
What to do: wear sunglases - avoid bright lights avoid foods that trigger follow hormone balancing guidelines exercise (not when you have a headache) cold packs on back of neckwarm hands (draws heat from neck area which causes constriction of blood vessels) Herbs & Nutrients of Benefit Vita-Lea B-Complex - promotes hormonal balance Vitamin E - enhances circulation Calcium/magnesium - regulates constriction GLA & Lecithin - hormonal production Ginseng - adaptogen (balancing) CorEnergy Performance (electrolyte drink) for potassiium & balanced electrolytes) Fewefew - reduces intensity Moodlift- stimulates serotonin production
Edited from some of Martha Wilmore's info on Migraines. When pain medications are part of the problem
If you use any pain reliever for headaches more than three days per week, including acetaminophen and ibuprofen, you may wind up with chronic rebound headaches. It's true that these "quick fixes" may decrease the intensity of your pain for a few hours. But when pain pills are overused, your body may adapt to them. When the effect of the pain relief medication (analgesic) wears off, your pain returns with a vengeance.
A widespread problem
You may become dependent on these drugs without even realizing it. "People get caught in this vicious cycle very innocently," says Mayo Clinic neurologist David W. Dodick, M.D. "Many people and even physicians do not realize that overuse of pain relievers can cause rebound headaches. It's a very widespread problem." Worst of all, when dependence develops in people who experience migraines, the body becomes unable to respond to treatments that can prevent subsequent migraines. Causes of Migraine Question> What could be causing my migraine attacks? -- Pamela
Answer>An Integrative Medicine approach to migraines, as to other non-acute problems, involves a thorough look into all aspects of a patient's condition. History includes other symptoms, diet, exercise and socio-emotional factors and triggers. A physical examination includes a structural evaluation, a look at energy balance, and an assessment of a patient's psychological coping strategies.
The first issue I explore with the patient who has migraines is that of diet, and specifically, food sensitivities. Estimates of food allergy and sensitivity as a trigger for migraines have been as high as 70%.
Wheat and dairy seem to be the most notable culprits, as they are in many other food- related conditions, and withdrawing both at once seems to be easier than doing one at a time, since many of our common foods (bagel and cream cheese, cereal and milk, pizza, pasta with cheese, etc.)
I ask the patient to completely withdraw wheat and dairy foods for a three week minimum, and I provide dietary sheets with alternatives. I then have the patient "challenge" with a wheat or dairy meal, warning them that a migraine might be initiated.
I have also noticed that aspartame (NutrisweetT) and various preservatives and additives can effect a migraine history, and I ask the patient to withdraw those, and the common migraine-associated foods (chocolate, red wine, etc.) as well.
The second piece to look for is a structural component. The large majority of my patients with a diagnosis of migraine have a superimposed musculoskeletal component which effects the duration and intensity of the migraine. I palpate along the occipital ridge, frequently finding tight muscles and tender points.
I then palpate down the posterior strap muscles of the neck, the sternocleidomastoid muscles, and the trapezius muscle. Trigger point maps, developed by Dr. Janet Travell, show points in these muscles which refer pain to the top of the head and to the temples. I measure rotation and lateral bend of the neck to each side.
I also assess jaw motion. Although migraine is thought to be a vascular phenomenon, it is surprising how much the problem can be modified by good body work, chiropractic and/or osteopathic adjustments.
The next area I investigate is whether there is a hormonal variation. Quite commonly, I have a female patient whose migraines appear at ovulation and at the beginning of menses, or premenstrually.
This can be accompanied by other symptoms suggesting a relative estrogen/progesterone&nbs p; imbalance.Documenting this imbalance can be difficult since standard blood tests give only a single snapshot of the hormones.
Recently, salivary assays have been developed to measure estrogen and progesterone over the course of a monthly cycle. In my experience, it is usually progesterone which is relatively deficient. I sometimes treat this with topical progesterone cream, but until there are more studies of the absorption and release from adipose tissues of progesterone delivered in this manner, I more commonly give oral progesterone.
For relative estrogen deficiency I might use black cohosh extract, soy-based phytoestrogens, or (if other symptoms co-exist) triple estrogen preparations
Here are several things that make the cramps go away:
The calcium has to be balanced by potassium - eat some bananas to restore the balance.
Poor circulation contributes to leg cramps - take essential fattyacids Essential Omegas and GLA.
Exercise will also help improve circulation. For pregnancy there is a great one where you get on all fours and let your belly hang down and then level out your back. This rocks your pelvis and gets the baby off the ateries to the legs. Do this slowly 40 times three times a day and 80 times before bed. You'll sleep longer before you have to get up to pee, your back will hurt less, and the circulation to your legs will improve.
Some leg cramps are caused by not eating enough salt. Salt your food to taste. This is essential during pregnancy - the body needs salt to function and to prevent edema. Also the amniotic fluid is replaced 3 times daily, and it is largely salt water.
Don't skip the calcium - it's very important in controlling the contraction and release of muscles.
According to the American College of Sports Medicine (ASCM), your lean muscle mass may decrease by nearly 50 percent between the ages of 20 and 90. "If you don't do anything to replace that loss, you're losing muscle and increasing fat," says Dr. Laskowski. "But if you do weight training, you can preserve and enhance your muscle mass."
This enhanced muscle mass offers several health benefits:
Your body can work harder and longer before you get tired.
You can reverse the declines in strength, bone density and muscle mass that accompany aging.
You can maintain the flexibility of your joints.
You can better manage your weight, when combined with a healthy diet.
You can stay strong as you age, which helps you do routine tasks and remain independent.
Aerobic exercises such as running, walking and bicycling strengthen your heart — also a muscle — by forcing it to adapt to the stress of exercise in a positive way. Similarly, weight training, done properly, challenges your other muscles by forcing them to adapt to the stress of the weights and become stronger. "No matter what your age, you can combat lean muscle loss by weight training," says Dr. Laskowski.
