by Sid Kirchheimer

Want a vacation from travel-related health troubles? Try these tips:

Travel Health Tip #1: Take regular breaks
Stroll the airplane aisle or highway rest stop periodically to prevent the blood in your legs from pooling. Another good reason to get moving: "Sitting in a car or plane all day can make you constipated," says Rick Kellerman, M.D., president of the American Academy of Family Physicians and chairman of family medicine at the University of Kansas at Wichita, "but you can prevent that with exercise. Even moving around for just a few minutes helps."

Travel Health Tip #2: Pack produce...
and other high-fiber foods, says Dr. Kellerman. "You're more likely to prevent stomachaches and other gastrointestinal problems by having family members eat the way they do at home. When you get hungry and pull off the road, head to the local grocery instead of a fast food joint."

Travel Health Tip #3: Get your ZZZs.
To head off jet lag, schedule your flight as follows: When heading east, fly early; when heading west, fly late. This long-practiced flying strategy ensures the least disruption to the body's normal sleep-wake cycle, preserving your travel health.

Travel Health Tip #4: Wet your whistle.
On a flight, you family is in a very arid environment that dehydrates the body and dries out the tender skin and mucous membranes in the nose and throat. "A good rule of thumb is to drink at least 16 ounces of water before leaving and 8 ounces of water every hour while flying," suggests G. Richard Olds, M.D., a travel disease specialist and chairman of medicine at the Medical College of Wisconsin in Milwaukee. Fruit juice is also a good choice; cola, tea and coffee aren't (the caffeine they contain may have a diuretic effect). Are you visiting a hot climate? A sports beverage can replenish sodium and potassium that are lost in sweat.

Travel Health Tip #5: Go the distance with germ warfare.
You don't need to vacation in Mexico to experience Montezuma's revenge. "The farther you travel from home, even within the U.S., the more likely you are to be introduced to unfamiliar germs," says Dr. Olds. "That increases your chances of respiratory illness, loose stools and other germ-caused infections." So take precautions: "If you're traveling across several states, pack some over-the-counter cough syrup, sore throat lozenges and an antidiarrhea medication," Dr. Olds says.

Travel Health Tip #6: Shun the Sun
Spending time outdoors at the beach, mountains or woods? Protect your family's skin with a sunscreen that has a high SPF (30 and up). Apply it to exposed skin areas about half an hour before heading outside to allow the sunscreen to swing into action. And use at least two tablespoons per application. Reapply sunscreen every two hours throughout the day and immediately after you've gotten wet or have been sweating.

Follow these tips to protect your travel health, and your vacation will be made in the shade.

--Sid Kirchheimer ©MediZine's Healthy Living™, Second Quarter 2007

source : www.goarticles.com

About the Author

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What Out The Skin Care Moisturizer Cream You Use During Summer!

by Ozim Ozim
The summer season is around the corner. You know that perfect period you love visiting the beach. After a period of winter and spring that seem unending, the summer days brings in its wake an alluring moment for taking a walk in the sun and enjoying a great fun outdoors.

It is a time to left behind at home, the worries, care and other daily challenges and have a blast of your life. There are numerous trips, parties along the beach and diverse celebrations waiting for you to take advantage of.

However, if you are suffering from the dreaded skin disorder such as ACNE, it is better you observe few precautions before going to the beach. I'm sure that skipping the summertime beach fun is simply out of the question, but this doesn't mean that you don't need to be careful about it.

There are people who think that exposing their skin to the summer sun is good because it seems to burn off pimples, but prolonged exposure to ultraviolet radiation is not a good choice. Also, the sun simply burns the topmost layer of the face skin.

It does not deal with the real causes of acne and any positive effect is only short-term. This means that pimples will be back as soon as the sebum starts clogging the pores again.

Walking around in hot weather is pretty much definite to make you sweat. And without doubt, sweat is bad news for acne. So if you are suffering from acne, you must stop wiping your face repeatedly. Instead use lukewarm water to wash off sweat softly. Again, exposing your skin to sun and wind may cause dryness on your skin.

Again, this may seem a good way to prevent the accumulation of excess sebum within the pores, but it's not that simple. Dry skin tends to crack and lesions heal slower. Exposure to wind is also guaranteed to replace the negative effect of the sebum with the negative effect of wind-borne dust. Pores will still get clogged, just not with sebum.

Be vigilant about sunscreens You must watch out for these skin care moisturizer cream and lotions because they may have oil, which definitely is as awful for your pores as sebum. So it will be a bad news if you keep away from UV radiation by aggravating your ACNE condition.

So make sure you observe extra carefulness before buying any skin care moisturizer cream sunscreen. And avoid the beach lotions that have oil in them. Friend, let me quickly chip in this salient advice - be careful out about the negative effects salty-seawater can have on your skin. Why? Because salty-water is an enemy of good perfect skin. And moreover, remember that sea water may not be clean at all.

How can you fight and eradicate ACNE in summer?

Start by making sure that your skin is clean and do not give chance for sebum. Ensure to clean your skin of dust every morning and evening. So if your job or lifestyle causes you to sweat a lot, then you must observe more care for your skin.

Go for ClearPores, a complete skin cleansing system tool. The ClearPores has three steps - 1st is the deep washes use SD Alcohol and Salicylic Acid. This will primarily help you maintain the surface of your skin and the pores clean and dry.

The second step involves the ClearPores herbal supplements, which will help you kill off every bacteria in your body system. And, the third step using the skin care moisturizer cream also called the "perfection cream" will help defend your skin and also ensure that you shield on your skin and firmly ensure that grime, sebum and every bacteria don't have access to operate on you again.

source:www.goarticles.com Read the true-life story of Elizabeth - her struggles with acne, the shame, social stigma and state of dejections. And how she finally discovered CURE and happiness: Click here: http://www.my-acne-solution.com/clicks/clickthrough.html?a=143572
Read more ideas: http://Acne-Herbal-Remedy.blogspot.com/

by Mitamins Team

Ironically, though, the hard part often comes after the nutritional supplements and vitamins arrive... when do you take them and how? Sure, that bottle of folic acid or vitamin B complex might state, "Take one tablet daily," but what does that actually mean? Morning? Lunchtime? Evening? In the middle of the night? You want to make certain that your nutritional supplements give the most bang for your proverbial buck, but you also don't want to be locked into waking up at 2:00 a.m. just to get your daily dose of vitamin A!

So... what is a health conscious consumer to do?

First, know that whenever you decide to take your nutritional supplements, it's better than not taking them at all. Far too many individuals simply skip the easy-to-start habit of ingesting vitamins on a regular basis, and they wind up with health problems later as a result.

That being said, there do seem to be some easy-to-follow tips to ensure that your nutritional supplements and vitamin have the impact you want and need.

Hint #1: Take Your Vitamins with Food

Unless otherwise instructed by a naturopath, physician, or even the nutritional supplements' bottle, always take your vitamins and nutritional supplements with food. This way, you won't be operating on an "empty" stomach, which would quickly process the nutritional supplements before they had a chance to take action.

Even if you don't usually eat breakfast in the morning, try to eat at least a piece of toast or fruit.

Hint #2: Take Your Vitamins with Water

Soda, coffee, and even milk can change the effectiveness of your nutritional supplements and vitamins(http://www.mitamins.com). So make certain that you always take your pills with an adequate amount of water. (This means more than a half cup just to get the vitamin down your throat; the more hydrated you are, the better.)

Hint #3: Take Your Vitamins When It Makes Sense for YOU

Finally, it's critical that you take your nutritional supplements at an appropriate time for you. For instance, if you're a busy mom who spends her morning rushing around and getting the kids out the door for school, you might want to rethink your approach to nutritional supplements and vitamins if you're trying to remember to swallow some pills when Amy is crying because she can't find her homework and Josh is begging you to sign papers so he can go on a class trip.

There really isn't a cut-and-dry answer for when a nutritional supplement or vitamin is going to "work;" however, if you continuously forget to take it, you'll simply be wasting your money. Consequently, if your life is like the above fictional mother's, lunchtime might be a quieter time for you to take your nutritional supplements(http://www.mitamins.com).

In the end, as long as you're getting your nutritional supplements and vitamins(http://www.mitamins.com), that's really all that matters.

By: Sheila Ffloyd

In many ways, our bodies are like precision machines. They have thousands of intricate parts that work together as a team to make an amazing whole. But like any machine, our bodies need regular fuel and maintenance.

Your body needs to be fueled with the right nutrients in order to run at its maximum capacity. Following good eating habits is important to your overall health, but you also need to be able to sift through the layers of poor information.

There are seven big myths about good eating habits, and here we address them:

1. "Working out on an empty stomach is best." Myth. Your stomach is rumbling for a reason: it wants a bit more fuel before you go to the gym. Ignoring the message will force your main engine to run on empty. So have a small snack, such as a piece of fruit, before undertaking physical exercise.

2. "Energy drinks and bars make good meal replacements." Ooops, another myth. In a pinch, or when you are traveling, they might help, but meal replacement bars or drinks are nowhere near equivalent to proper food. You need antioxidants, fiber, minerals, vitamins, and so much more, so grab some fruit and vegetables for the boost you need.

3. "Breakfast can be skipped." Nope. Mom was definitely right on this one, and breakfast is still the most important meal of the day. Give your body the morning charge up it needs to deal with your crazy schedule. Skipping breakfast means you start the day with low fuel, and will feel sluggish and mentally slow all day long.

4. "Low-carb diets offer all the nutrients you need." While low-carb diets can be beneficial for weight loss, they are not great for all-around good health. Your body needs carbohydrates to store energy and develop muscle tissue.

5. "Just eat what you want, whenever you want." Sorry, life is not that easy! Just because you exercise regularly, and make some good choices around food, does not give you license to eat whatever you want. The key is balancing all the choices. Eating all cheese and wheat products one week, and all fruit and veggies the next is not going to lead to a healthy body.

6. "Cut as many calories as you can." While losing weight does involve cutting calories, you should never run on too short a fuel supply. Trim your calories wisely, and aim for a healthy weight loss of one or two pounds per week. If you start to drop weight too quickly, add a little more food to bring your daily calorie count up.

7. "Forget soda pop and alcohol." This one's true! Good drinking is a big part of good overall eating. Why add to the profits of companies selling sugar water with artificial flavor and color added? Tap water is healthy, and juice and milk are also great choices. Drink small amounts all day and evening long, as much as you can comfortably ingest. (But note that the "rule" of 8 glasses a day is not really based on scientific research, but is another myth that has been repeated millions of times.) Avoid dehydration by sipping frequently.

Good eating habits begin with a solid understanding of proper diet. When you change what you eat, you'll be taking an important step toward improving your overall wellness. Fuel up and keep your motor running for optimum performance today, and down the road.

Source: www.superfeature.com

by sashi

Hair loss has been one of the most distressing factors in the recent times. In Britain alone, it accounts for 7.4 million men who are affected and looking for cure of hair loss and/or a cure for baldness. There are evidences of people suffering from depression and nervous breakdown. Scientists have been working round the clock to come out with a suitable hair loss remedy and baldness cure.

Medical hair restoration basically involves tiny cells on the scalp, called dermal papilla cells. They are found at the bottom of the hair follicle and are responsible for the growth of new hair. Before opting for hair restoration treatment, it is mandatory to consult your hair restoration doctor who can provide information regarding your hair loss and causes of baldness. Depending upon the type and amount of hair loss, you can evaluate various hair restoration options. Also, you will be able to see for yourself the various equipment and material being used for hair transplant procedure and weigh the cost range accordingly. Your hair restoration doctor should be qualified and proficient enough to determine your actual baldness pattern, your candidacy for a hair transplant, and then recommend a hair restoration plan that is tailor-made for you and suits your overall personality.

Follicular Unit Micro Grafting is one of the most commonly chosen hair restoration procedure. This technique involves surgical transplantation of hair follicles in a relatively simple outpatient procedure.

During Follicular unit micro grafting, the donor hairs are removed in form of a single strip from the back of the head- the area that is not susceptible to ever going bald. The site is closed by stitching which heals up with time and gets disguised by hairs from all sides. The donor strips, called micro grafts, are transplanted into bald or thinning areas on the top and front of the head with the help of microscope. The sites to which they are implanted are termed as recipient sites. There are two to four hairs in each follicular unit micro graft. These grafts are placed at the recipient site in such a manner that one of the grafts gives the hair line while others increase the density of the hair. As a result, hair transplantation by use of follicular micro grafts virtually goes undetected.

To undergo follicular unit micro grafting, look for a good and reputed hair restoration clinic as it involves considerable degree of expertise. It requires trained manpower to cut each graft under the microscope. The procedure needs to be performed in a safe and sterile environment while the person undergoing hair restoration is under local anesthesia or a mild short acting sedative. However, it has been generally revealed by persons having undergone the treatment to be a painless process.

Post treatment procedures are very simple. You can go home and relax for the day. Only mild antibiotics need to be taken to prevent any chances of swelling. While normal activities may be resumed from the next day, doctors advise restrain from strenuous exercise for a period of about two weeks. A visit to the hair restoration clinic the next day is recommended to have your hair shampooed and combed. The stitches are removed from the donor site after a week.

A promising change starts becoming evident within two to three months, sometimes even earlier. A regular dose of Minoxidil is also recommended to be applied to the hairs to promote growth, but I would recommend consulting your doctor before applying it. Normal hair loss and thinning of hair can be restored within one session but occasionally, second or third session is also carried out on persons depending upon the need.

Generally no cost is charged by the hair restoration clinics for post treatment, shampooing and removal of sutures. However, it should be clarified with the hair loss doctor before undergoing the treatment.

Follicular unit micro grafting has been instrumental in giving hair to quite a number of people. Hair restoration clinics have perfected the procedure and are on the job to reduce hair loss and cure baldness. This low stress, organized and result-driven practice may give you a new outlook for which you have been yearning since long.

About the Author

The author is an expert in the treatment of medical hair restoration. He has various treatment centers where treatments are given on all hair loss problems. Even dandruff, alopecia, baldness cure is done by various procedures to give optimum results.

source: www.goarticles.com

By: Vince DelMonte
By: Vince DelMonte

Visualize this. You were just chosen to let world famous Fitness Model, Frank Sepe, shack up in your house while he does some local photo shoots in your area. His taxi is dropping him off at your door step step in 5 minutes! And, did I mention, he'll be relying on your kitchen and food supply...

The question is this. Is your kitchen prepared for your guest? Will he look inside your fridge and be impressed with your nutritional choices or will he cancel his photo shoot and call the Extreme Makeover Kitchen Gang leaving you embarrassed and humiliated of your kitchen which resembles the same fridge of the cast from America's Next Top Model!

In this article, I am not going to tell you what and why to eat. I am assuming you already know the importance and basics of bulking and cutting and have a plan to follow. In the article, we are going to discuss how to action-steps to executing your plan effectively in 2007.

Creating a Safe House

Before the new year gets too far in, we are going to revolutionize your kitchen. The plan is start stocking your kitchen as if you have professional bodybuilders, UFC fighters and professional athletes living in your house. No point in setting the standard low. If you wish to resemble the physique of a champion - then you better start living like one. The plan is to remove all foods not conducive to your goals and replace them with foods and replace them with a variety of better choices.

Let's face it. If the food is in your possession or located anywhere in your vicinity, you will eventually eat it. Don't kid yourself otherwise.

The key is to view your home as a 'safe house.' A place where you are free from all the temptations of fast food, finger food at socials, alcoholic beverages at parties, sweets at the girlfriends house, muffins at staff meeting and salty foods on poker nights. With all this temptation potential for sabotage, you need to create a safe house you can return to each night. Here's how to do it right for 2007:

The Fridge and Pantry Makeover

Just a few days ago, I bought myself a brand new stainless steel fridge! Compared to the one I bought at a garage sale for $25, this one is beautiful. It's even more beautiful when it's stocked to the brim with muscle building ammunition. Why am I telling you this? Because, for some reason, as soon as I owned this new fridge, I felt obligated to put it to good use. When it's empty, I almost feel inadequate of being called a man's man! If you don't plan on buying a new fridge for some extra motivation, my first advice, is to empty your entire fridge and do a complete over haul. Call your mom. Call your girlfriend. Call you wife. This fridge is getting a cleaning.

Don't be surprised if you are more motivated to parallel the cleanliness of the fridge with the cleanliness of the foods inside the fridge. Little changes can go along by adjusting your personal mindset.

Here's What to Dump in the Garbage

It would be easy to write out a Top 50 list of foods that you should avoid at all costs. However the reality is that this is rarely the cause for getting fat and not achieving your goals. There are actually very few BAD FOODS. I learned from an old university professor who said, "There's no such thing as good or bad food; there is only good and bad times to each certain foods." And yes, there are some foods that you should avoid at all costs but there is not a 'David Letterman's Top 10 List.'

However, I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later. Eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles, but you will be better off leaving them on the shelves at the grocery store.

GET RID OF THESE FOODS

SODAS AND JUICES - excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next 'healthy' fruit juice the amount of sugar. You have two ingredients- sugar and water.

HIGH FAT PROCESSED MEAT - sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don't confuse these for good sources of protein.

FROZEN DESSERTS AND ICE CREAM - again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.

You're better off spicing up your meals naturally without all the sugar and extra empty calories.

MOST PROCESSED FOODS - make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote 'healthiness' but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of 'fillers' that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!

CRACKERS - refer to the above but you get to choke down a mouthful of sodium too.

WHITE FLOUR PRODUCTS like white bread and bagels - manufacturers first remove the wheat seed's bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.

A few synthetic nutrients are then added back into the white flour and labeled 'enriched,' but in reality there has been no real 'enrichment' of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?

BAKING SUPPLIES - more chemicals to wreak havoc on the human body.

POTATO CHIPS - a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.

MYSTERY FOOD IN ROTTING TUPPERWARE CONTAINERS - even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas, there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date.

Here's What to Add to the Kitchen

Since your fridge is probably looking bare like your college days it's time to stock it up so that even Chef Pasquale would be very happy.

Again, this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle.

ADD THESE FOODS

BEVERAGES - Get ready to start drinking a lot of water. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. Chuck the killer fruit juices and soda!

BONELESS CHICKEN BREASTS - If your budge permits, aim for free-range chickens (organically fed) as a the most superior choice. If you can not afford these regularly than go for the grain-fed, store-bought type because they carry minimal body fat.

COOKING SPRAY - Only buy the ones made from canola or olive oil

CHEESE - Typically the cheeses that have a stronger taste will serve more purposes. They have a better protein and fatty-acid profile and they provide more taste to your food. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses, such as Feta, goat, Havarti, aged white cheddar and Parmesan.

DRIED FRUIT - This is a great source of easy calories. Just a small handful of some dried fruit has the same amount of calories as a large apple. If you're trying to gain weight, then dried fruit can work to your advantage, but if you are trying to lose weight then be very cautious.

Good sources are currants, dates, pears, mango, apples, and banana. Just don't eat the extra sweetened ones loaded with hydrogenated oils as an additive.

EGGS - Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed.

EGG WHITES - Egg whites can be a little pricey if you buy them in the cartons, but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes.

Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. Egg whites are also great to throw into protein shakes, but don't be surprised if your significant other runs away because of wicked stink bombs.

EXTRA LEAN GROUND SIRLOIN - Always go for the leanest sources available. Your local grocery store should meet your requirements but feel free to venture down to a farmer's market and go for grass-fed beef freshly ground.

FRUIT - Always go for an assortment of colors and make sure your fridge is always stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective and cost perspective. If you can, go for local and organically grown produce.

Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple.

GREEN TEA - Go for the one with out any extra flavoring or fillers. An organic green tea without any extra herbs is the best.

GRAINS - Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar), oat bran, whole flaxseed's, quinoa, whole barley and wheat bran.

LEAN TURKEY AND CHICKEN SAUSAGE - This is great to mix things up, and while you might not want to buy this all the time there is nothing wrong with the occasional street meat!

LEGUMES - Kidney beans, split peas, chickpeas and lentils are excellent sources of fiber and a great addition to your arsenal.

MEAT, POULTRY AND FISH - There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. Rotate your shopping trips to farmers markets, the super-size grocery store and smaller grocery stores. Each will carry a different selection of meats.

MIXED NUTS - These are easy calories and a great source of good fat to balance out your meals. The best sources are walnuts, almonds, cashews, pecans and peanuts.

SAUCES AND CONDIMENTS - There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal. Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil.

SALMON -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins.

SPICES - Here is where the fun comes in. You don't have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. Consider this free food and customize your spices to your dish. Focusing on just some of the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon will bring your food to life.

VEGETABLES - If you know which aisle the chips and cookies are better than where the fresh produce section is then we have some work to do. You should be able to pick your vegetables from your local food market with your eyes closed. This should be the one section in the grocery store you are more familiar with than any other. Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of the rainbow - the more variety the better.

Secret Tip When Grocery Shopping

You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the 'forbidden aisle.' These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Shop in the 'safe zone' to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats.

Don't forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance.

Create a Nutritional Plan and Follow It

Have you heard of the saying, "Make your plan and than work you plan." It's quite powerful of taken seriously and applied wholeheartedly. Once you have decided on the plan, right for you, stop surfing the Internet, stop chatting on forums, stop trying to 'perfect' it and simply follow what you have.

Your biggest obstacle will be keeping a 90% adherence to the program. Commit to following the program for at least 90% of the time. That means if you are eating six times a day, you will be eating a total of 42 times per week. 90% com pliancy means you don't mess up more than four times in the entire week! Puts a new perspective on why you might have not succeeded the past few years...

One of my nutrition mentors reminded me to not judge a program until I have followed it to 90% com pliancy and for at least 4 weeks straight. Anything less, is too short to come to any conclusions of whether it was a good or bad plan. Don't play the blame game and try out a new nutrition plan for one or two weeks and then quit and say you didn't get results because 'it wasn't working!'

Replace Old Habits With New Habits

Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have no financial problems, perfect relationships, a healthy body and you would be rocking this world!

The 'sick-cycle' is the term I use to describe the continuous cycle of poor choices. When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle.

It's interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn't is foolish? Why can't we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work!

Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. But you probably already know what habits are destroying your progress. Knowing what to do is not enough. In my opinion, YOU DO NOT TRULY KNOW ANYTHING - you might have talked about it - UNTIL YOU actually EXPERIENCE AND LIVE IT!

"A bad habit never disappears miraculously;it's an undo-it-yourself project."
-Abigail Van Buren-

HERE ARE SOME PRACTICAL TIPS TO HELP YOU CREATE NEW HABITS:

1. Post your meal plan on the fridge. If in 2006, you simple kept your nutrition plan in your 'head' then replace this with a new habit - put it in a visible place where you can see it every day and reminded EXACTLY what to eat. Obviously, the kitchen will be the most practical spot.

2. Prepare your meals in advance. Instead of waking up causally each day without enough time in the morning to take your food to work, set aside a time in the week where you create all your foods three or four days in advance. Make your life as easy as possible. I suggest coming up with a set time each week where you designate a few hours to preparing all your meals and than freezing them until you need them.

3. Buy a cooler and Tupperware containers. Having the right equipment will force you to eliminate the excuses. Buy enough Tupperware containers so that you can separate all your foods and organize them nicely. Sure this might sound extreme to the general public but I assuming you are sick and tired of looking like the general public! I don't know any professional bodybuilder or fitness model who does not travel with a cooler. I have no alternate solution to suggest anyways. How the heck are you going to eat three or four meals away from home if you do not pack them in a cooler? Hey, did I mention - get a cooler!

4. Buy your supplements in bulk. How often have you run out of supplements which results in sabotaging your diet plan for a day or two. Mentally, having a stack of supplements sitting on my counter top reminds me of my goals each day and that I have the tools to succeed. I have no excuses if I am in a rush and need to mix a protein shake. From a financial standpoint, making a commitment to buying a certain volume of supplements in advance tells yourself that you are committed and not going to waste your hard earned money by quitting.

Failing to Prepare Is Preparing To Fail
I could not agree more strongly with the late Benjamin Franklin, "Failing to prepare is preparing to fail." Eating without a program is like building a house with out a blueprint. How will the final product look - if a final product is even achieved?

When I refer to meal plan, I'm referring to all the specific details of an nutrition plan. I'm referring to the overall calories, amount of carbs, amount of protein, meal frequency, food selection etc . These details must be pre-planned before you even start! Yes, this is a true plan. How much easier will it be to maintain your focus every time you wake up each morning? Having a plan to follow leads to one simple task - work it and execute it!

Decide To Be Successful and Take Responsibility.
I learned this philosophy from the Australian strength coach Ian King. It goes something like this:

"You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action."

This philosophy has seriously impacted me - everything you have in life is exactly what you deserve to have and everything you want to have.

POWERFUL!

Jim Rohn, one of the world's greatest personal development coaches constantly
preaches passionately on this topic and has this to say.

"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don't have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes."

Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an excellent picture of this philosophy of taking responsibility. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line), and avoiding responsibility (playing below the line). Observe the words 'victim' correlating with playing below the line, and the words 'victor' correlating with playing above the line.

Which line do you play in? It is much easier to play below the line, especially when our society reinforces this attitude.

Do you think that the best way to fulfill your potential for 2007 is by blaming someone else? Does this way of living allow you to reach your full potential? Never!

THIS IS A GUARANTEED WAY OF ALLOWING SHORT TERM RELIEF BUT THE DOWNSIDE IS THAT IT LEADS TO A LONG TERM SPIRAL DOWNWARD OF NEVER GAINING CONTROL OF YOUR LIFE AND NOT TRULY REACHING YOUR POTENTIAL.

So whatever body you are living in now - maybe it's too thin, too big, too soft, too flabby, not tight enough, not strong enough and so forth - you are responsible for transforming your body for the better, if that is truly what you desire.

Make 2007, not only the year that you master your meal plan - but the year that you stick to your resolutions and create a new body and a new life!

Source: http://www.superfeature.com

By: Donna L. Watkins

The medical world admits that 75% to 85% of all disease is stress-related. That would make most diseases emotionally rooted, wouldn't it? If God tells us to be "anxious for nothing." Should we be? Can He bless us if we continue to disobey without even a heart to make an effort to change? Do we believe the world's "go-go/run-run" instead of Him...and thereby reap the consequences of it? If God gives us a command should we obey it? If we do not, aren't there natural consequences?

So when we beg God for healing and it doesn't come ... is it because we have" asked" to be sick and weak? In Deuteronomy God gave a choice of being blessed or being cursed. Do we make the choices for the curses and expect the blessings? Is God's Word true and is He unchangeable - the same today, yesterday and tomorrow? Scripture tells us that He will show mercy where He will show mercy, so there can always be exceptions, but basically as I see it, He has set the world up and it works the way He ordained it to do so.

As Pastor Henry Wright puts it in the book, "A More Excellent Way," "It isn't that God cannot heal, it's an issue that He can't do it without denying His own holiness and giving us a leavened gospel that would say we can keep our sin and receive His blessings."

I've been reading Dean Ornish's book, "Love and Intimacy" which mentions all the research that has been done with heart disease, and other health issues, and the link between relationships and the emotional side of health. When they studied this, all of the "environmental" factors didn't even count. If somebody had a meaningful, loving relationship (and the more they had the better the odds), then their prognosis ended up so much better (like 6X) than those without. And the amazing part of it was that it crossed the boundaries of the co-factors of smoking, diet, drinking, exercise, etc.

As I read I thought of what the Bible says: "the greatest of these is love" and "love covers a multitude of sins" (diet, toxins, etc.). VERY intriguing! I thought about the environmental factors in regards to cancer, allergies and the diseases of our present age. If the toxins are the key, then why doesn't EVERYBODY have the diseases from it? Why do some people seem to slip right on through without the health problems?

The studies show that where diet (junk) enters, so does disease ... but is that because the nutrient deficiencies make us addicted, messes with our blood sugar, and changes our mood and personalities?

Or is it the other way around? Do we eat the junk because of a love hunger and hatred for our own body? That's what Dr. Ornish mentioned. You can tell people how much difference changing the diet makes, but unless the person loves himself, he doesn't have any motivation to leave what he does love behind - the junk food.

Think about it!

Source: http://myarticlezine.com

From Daniel G. Amen, M.D.

Healthier, Longer Living and Your Food Choices

Here is the seven step plan to get your diet under control and to use food as brain medicine.

1. Increase Water Intake - Given that your brain is about 80 percent water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.

2. Calorie Restriction - Substantial research in animals and now in humans indicates that a calorie-restricted diet is helpful for brain and life longevity.Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity - a major risk factor for all of these illnesses; and it triggers certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. Researchers use the acronym CRON for "calorie restriction with optimal nutrition," so the other part of the story is to make these calories count.

3. Fish, Fish Oil, Good Fats and Bad Fats - DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain's synapses.

4. Lots of Dietary Antioxidants - A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age. When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals.

The Best Antioxidant Fruits and Vegetables - from the US Department of Agriculture: Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red bell peppers, Cherries and Kiwis.

5. Balance Protein, Good Fats and Carbohydrates Given the weight issues in my family, I have read many of the diet programs popular in America. Some I like a lot, others make me a little crazy. The idea of eating protein and fat only, avoiding most grains, fruits and vegetables may be a quick way to lose weight, but it is not a healthy long term way to eat for your body or your brain. The best thing in my mind about the Atkins Diet and its many clones is that they get rid of most of the simple sugars in our diets. Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly. The more balanced diets, such as The Zone by Barry Sears, Sugarbusters by H. Leighton Steward and a group of Louisiana based physicians, the South Beach Diet by cardiologist Arthur Agatston, and Powerful Foods for Powerful Minds and Bodies by Rene Thomas make sense from a body and brain perspective. The main principles to take away from these programs is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat.

source:http: about.com

By: Steve Hefferon, CMT, PTA

Back pain affects millions of people each and every year. For many, they’re lives are never the same.

Unfortunately, many people suffer for weeks, months and even years unnecessarily and one of the reasons is a lack of good information.

Much of the information that is given to people regarding back pain is out-dated, inaccurate and often dangerous!

So the purpose of this article is to educate you about many of the treatments that are available for back pain.

But before we get started, it’s important you know that very rarely is one treatment the answer. Back pain is often times a complex problem and it often requires treatments that address multiple areas simultaneously.

Also, my experience working with tens of thousands of back pain sufferers has shown that, the people who get lasting relief are the ones who are constantly researching and experimenting with as many treatments as possible.

Ok, let’s review some of the many treatments that are available for back pain and sciatica:

Orthopedic Care

One of the first places many people go when they experience back pain is the orthopedic specialist (surgeon) and a visit usually last 5-10 minutes. They will typically look at the problem/symptomatic area and often fail to look at the body as a whole.

If you've been to an orthopedic specialist for your back pain, did they do a full body physical evaluation (takes 30 mins. or more)??? Not likely.

Here are some of the common treatments used / prescribed by orthopedic specialists:

Cortisone Shots

Cortisone is a catabolic steroid which is intended to reduce inflammation by killing off the tissue in the inflamed area… now let me ask you, does that make any sense to you at all?

Not only are these injections quite painful, but they rarely result in any pain relief and if they do it is short lived, usually 1-2 weeks if at all. Plus, it does NOTHING to identify or address the cause of the pain… it is only intended to treat the symptom. It’s for those reasons that we do not recommend them.

Anti-inflammatory Medications

Just the name should scare you away… just like cortisone shots, anti-inflammatory medications do not identify or address the cause of your pain and for many people, they deliver little pain relief. These medications also deliver serious side effects! The main reason they are prescribed is money… and if you don’t believe me, do the research and you’ll see for yourself. The drug industry is huge and unfortunately, they have a huge influence on the whole medical community, including the doctors.

I challenge you to find a drug that will fix your back problem… you’ll be looking forever because there is no way a medication can fix a physical problem so avoid medications at all costs!

Back Surgery

Surgery for back pain is very common and more often than not, the individual still has pain afterwards (or it returns within weeks) and sometimes even new problems! Very rarely is a surgery the answer...

For example, many people have surgery for herniated discs. The logic behind the surgery is if you remove the piece/portion of the disc that is putting pressure on the nerve the problem is solved.

Unfortunately, the same forces that forced that disc to protrude or bulge will likely force more of the disc out, or another disc out.

Surgery should always be the last resort... and even then I'd question it!

Physical Therapy

Physical Therapy is traditionally the next step after seeing an Orthopedic Doctor. That is if surgery is not recommended. So what should you expect?

The process will start with an evaluation and here may be the start of the problem… here is why…. the doctor has to write a prescription with a diagnosis on it.

You give the prescription to the PT and he or she will perform an evaluation... chances are the PT will simply confirm the diagnosis from the doctor, however the hope should be that they take the extra step to look for the root cause of your pain. They may but chances are they have several other clients in the office at the same time and simply do not have the time.

So without a comprehensive evaluation to identify the root cause of you pain they will simply treat your symptoms. We have just identified the second problem.

The health care industry is required to show improvement with each and every session so the push is to reduce your symptoms to show progress in order for them to get paid. The long and short of it is that yes your pain can be reduced but the root cause rarely gets addressed, meaning that the pain and your suffering will return again and again.

So what should you do? When selecting a Physical Therapy office you may want to ask how many patients the office sees in a day and how many PTs they have on staff... then ask how many patients can a PT work with in an hour. Do not be surprised to hear that a PT can see up to three patients in an hour. Do you think you will get the attention and proper treatments you need? I doubt it.

There is a little joke in Physical Therapy when treating patients and it has to do with what course of modalities you will get. The joke is called Shake and Bake and it refers to the fact that everyone gets the same treatment protocol… that way it can be timed so that your PT can see other people simultaneously.

What goes into a shake and bake treatment? It may start with a spin on a stationary bike or a trot a treadmill than you will get a 3 to 5 minute Ultrasound over the effected area followed by Electrical Stimulation to the area with a little Ice strapped to your body and to finish off your session you will get a hand out with exercises you should do at home. Certainly not a recipe for success!

Chiropractic Care

One of the most common treatments for back pain is Chiropractic Care. The approach consists of physical manipulations of bones and joints in an attempt to line things back up and it's recommended typically 2-3 times per week.

The problem with this approach is that the same forces (muscles, tendons, and ligaments) will likely pull the bones and joints right back out of place again. Also, most (not all) chiropractors will spend 15 minutes with you if your lucky.

Ask people who see a chiropractor how long they’ve been going… I hear of people who have been going for 10-15 years and still don’t have a healthy back. Look, the fact is chiropractic care is lacking…

Unless the chiropractor combines the two approaches, it doesn’t make sense…

The ONLY way chiropractic care makes sense is if you are addressing the muscle imbalances that are pulling the bones and joints out of place to begin with and that requires strengthening and stretching exercises that are chosen specifically to correct your muscle imbalances.

Alternative Treatments for Treating Back Pain

Massage Therapy

Massage therapy, if done correctly can work wonders for people with back pain. This is not to say that it is the best choice and that it will work for everyone… however, most people will get great results from it if the massage therapist has a good understanding of muscle imbalances and how to work on them.

NOTE: Not all massage therapists are the same! Just like any profession, there are varying degrees of training and qualifications. When selecting a massage therapist please check to see if they are licensed and insured in the state where you will be seeing them.

You should also ask the massage therapist if they have training in one of the following areas: Orthopedic massage, Medical massage, St. Johns technique and/or has a comprehensive knowledge of muscle imbalances relating to back pain.

With that said the benefits are as follows. The root cause will be identified, your discomfort will be addressed and you root cause will be corrected all in an attempt to make you pain free and give you the tools you need to keep you that way. What to expect when you see a massage therapist.

All massage sessions are one on one allowing you the opportunity to converse with the therapist as well as get the attention you need to get results. You can ask questions about how you compare to other people.

Feel free to ask the therapist what approach they will be taking so that you know what to expect. The massage therapist has many different techniques they can use when to dealing with you back pain and some are better than others.

On the down side sometimes a therapist can get distracted with other problem areas, it is in your best interest to keep them focused on you back and associated problem areas. Like anything else you may need to try several different therapists before finding the one that works best for you and with you.

Post-rehabilitation Fitness Training

Another overlooked form of treatment that is very effective is post-rehabilitation fitness training. This includes targeted strength and flexibility work to correct / improve the individuals muscle imbalances. This is specialized knowledge that very few fitness trainers possess and there are certification programs designed specifically for this.

There are of course, limitations as to what they can do for you. For example, they can not diagnose a condition, prescribe any medications take x-rays, etc… however, if they are well trained they can pinpoint your muscle imbalances quickly and get you started on a fitness program that will restore balance to your body and likely eliminate your back pain.

Often times this can be combined with massage therapy and/or manual physical therapy for a total solution. If you decide to go this route, which I recommend you do, be sure to thoroughly check out the fitness trainer and ask to see their certification, insurance, references, etc.

Manual Physical (muscle) Therapy

Manual Physical Therapy is NOT the same as regular physical therapy… there are some major differences. Here are just a few:

• Manual therapy consists of hands on muscle work primarily whereas traditional physical therapy consists of heat, ice, ultrasound, electrical stimulation, etc
• Manual therapist will typically perform a much more thorough physical evaluation
• Manual therapists will usually be able to spend more time with each patient
• Manual therapy is more holistic in it’s approach and focuses the body as a whole unit… something lacking from nearly all traditional treatments for back pain.

So before you say, “I’ve already tried physical therapy”… did you try manual physical therapy? They are two very different treatment approaches and I highly recommend you consider manual physical therapy.

Conclusion

As you can see traditional treatments are the main stay of modern medicine… not necessarily for the patients benefit, but it’s just how the system works.

The system will not change until the system is confronted with a very powerful competitive force. That force may well be complementary or alternative care from the likes of Personal Trainers, Acupuncturists, Massage Therapists, Manual Physical Therapists, and the like.

So that’s what we’ve tried to do… force change. The traditional treatments that people have been receiving for decades just don’t work, and we have found a combination approach that not only works the best, but it’s safe, natural, and inexpensive.

Check out our “Lose the Back Pain” system now… it will show you how to identify the cause of your back pain and then show you the exact combination of steps to take to eliminate it.

If you have tried other treatments with little or no relief, you owe it to yourself to try this approach… so take charge of your health and get started now working towards not only a pain free back, but a healthy and balanced body! Only you can fix your back… all you need is the right approach!

Source: http://myarticlezine.com

By: Vince DelMonte

When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their "Top 5 Lists." I am not here to convince you to never buy another tub of glutamine again, but if stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.

But I Thought Glutamine Was A "No Brainer" Supplement?

Creatine is a 'no brainer' supplement, protein powder is a 'no brainer' supplement, multi vitamins and fish oils are 'no brainer' supplements. Sorry, Glutamine, you did not make the team - despite the fact it gets its own message boards, chat rooms, magazine articles and its own section in the supplement store. I don't need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body - or at least one that gets you more dates and more respect at the gym!

Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. But this is obvious - nobody makes money disproving the credibility of a hot selling supplement!

So here is where I will make my stand. Glutamine has no muscle-building effects whatsoever. Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting.

Glutamine 101

Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3's of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it - only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.

Glutamine Claims

I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street:

"...glutamine helps with weight training and prevents muscle soreness..."

"...you need glutamine to repair your muscles."

"...supplemental glutamine can help prevent your body from losing muscle."

"...glutamine is not worthless. I train with bodybuilders every day and they recommend it."

"Glutamine is the most important supplement for bodybuilders..."

"It boosts immune function which helps you recover from colds much quicker.."

"Taking large amounts of glutamine before a workout contributes to huge pumps..."

"Glutamine assists in situations of trauma which contributes to faster recovery..."

What Glutamine Sales Reps Are Afraid Of You Discovering

Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle - never mind for any weight trainer in general.

Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly).

Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary:

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• Just because glutamine has been proven to work in clinical stress testting does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don't cause enough muscular damage during your workouts to justify its use.

• A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day?

• The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. - Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22

• Many claim that glutamine helps increase your 'pump' by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. - Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8

• It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary.

• In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window!

So Is Glutamine A Worthless Supplement?

Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe.

When Glutamine Is Worth Using

David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget:

• Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help.

• During a pre-contest training regiment that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation.

• During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to mind.

• " Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu's, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples.

In Conclusion

At the start I stated that, "Glutamine has no muscle building effects whatsoever." After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards food if you are motivated to gain muscle weight.

Save your money and put it towards food if you are motivated to gain muscle weight.

I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the 'expert' at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim.

Article Source: http://myarticlezine.com

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

source:www.myarticlezine.com

dial this one *#7780# or *#7370# code will be needed the default one is "12345"
soft format:

The "original attitudes" and telephone re-establishes is again started (an appropriate inquiry and it follow before must the sicherheitscode be entered).

NOTE! Afterwards various "attitudes" are away - among other things these:

1 Points of entrance (Provider dependent points of entrance and attitudes)
2 Bluetooth attitudes
3 Favorite
4 Allocation of the two keys (beside Navi keys) in the main menue
5 Profiles are "neglected" (as with distribution) - still there however new bell tones, etc. are...
6 SMS/MMS/E Mail attitudes
7 Logos and spielstaende (allegedly) also deleted...
Programs, calendars and contacts, etc. not changed...
Also the sicherheitscode remains.
This putting back goes also via menu under "attitudes - general - original telephone once.".

another type of formating technique

phone must be switched OFF
now "HOLD" Green (call key), * 3 at the same time, then turn your phone ON but still holding the three buttons...
Hard format: If the Handy (only telephone memory) formats, puts back the attitudes and implements a RESET.
The procedure takes some minutes (approx. 3-4), is absolutely waiting!
"Good Fingers are needed here"

source:www.dotsis.com

From Apply Now,

Can Toothpaste Heal Pimples?

Toothpaste as a home remedy for acne is nothing new. But the question is, does it work? Some people swear by the unconventional treatment, saying that a dab of fluoride paste significantly reduces the size and redness of pimples by drying them out.

Thinking of using a bit of paste for your latest pimple problem? There are a few things to consider, first.


#Don't "Paste" Your Face

If you opt for the toothpaste, use it sparingly - just a dab directly on a few zits. Don't apply it broadly across your face in case you have a skin sensitivity to the product. Does the skin around your mouth develop redness and irritation following toothbrushing? If so, you might have a sensitivity. In that case, you might want to forego trying this home remedy altogether. But, if you go forward with your plans, perhaps apply the toothpaste first to a couple of pimples that are out of sight - on your chest or back if you have an acne breakout there.


# Don't Use Gel

Users report that gel toothpastes are not as effective as regular fluoride toothpastes, so stick with the basics.

If you're not impressed with the results you get from this home remedy, don't hesitate to speak with your dermatologist or other skin care professional about tried-and-true methods such as oral acne medications, topical acne medications and hygiene practices that can help clear those pimples fast!

By: Roberto Bel

Once you get a handle on your diet and your cardio routine, it is time to concentrate on your regular exercises. Here are some lower ab exercises that will help tone your lower midsection. We will start with the oblique crunches; lie down on your back with your knees bent and hands clasped behind your head. Keep your lower back against the floor, slowly raise your upper body, do not go up all the way, lift until you feel your muscles contact alternate the right elbow to the left side and the left elbow to the right side. You can do one side first or you can alternate between sides. Do not pull on your neck. Do as many of these as you can and increase by 5 every day until you can build up your stamina.

A different lower ab exercise to try is called leg flutters. To perform, lie on your stomach and lift your head slightly, and keep your arms at your sides or bend them to have them resting beside you. Then lift you feet and knees off the ground and flutter your legs like you are swimming. Do this for twenty seconds, break for twenty seconds, and repeat. Do as many reps as you can.

Another great lower ab exercise is twist crunches. To perform, lie on your back and place your arms behind your head and clasp your fingers. Raise your left knee and connect with you right elbow and then do the same on the other side, left elbow to the right knee. This will work your lower abs and obliques. Do twenty-five on each side total and increase the reps as you are able to.

This next lower ab exercise will work the lower abs and obliques, which is where your love handles are. This exercise is called the standing trunk twist. To perform, stand with your feet apart and twist your body. Keep your waist and legs in place make punching motions to the left and right. When you twist to the right, your left arm should be the punching arm and vice versa. The reps are 100 total so it equals out to fifty per each side.

Other great lower ab exercises are standard
crunches. Do reps of about 25 to begin and work your way up. Doing these exercises properly plus keeping up your cardio will help you lose weight. Keep in conjunction with the diet of eating every three or four hours will definitely help you see a difference in no time. You will be so excited by the results that you will want to stick with these lower ab exercises on a daily basis.

Source: www.superfeature.com

from :Mary Shomon

Ideas and information on things patients can do to feel their best

I've been a thyroid patient advocate for five years, and along the way, I've had the privilege of speaking with thousands of thyroid patients each year. I also have talked to, interviewed or heard from hundreds of the world's most popular practitioners. People who feel well tend to do some of the same things. I wanted to share them with you.

1. Find a great doctor who will be your partner in wellness -- not an egotist who won't listen or work towards your wellness. Your first stop? The Thyroid Top Doc Directory, where patients like you have recommended their favorite practitioners around the world. Thyroid Top Docs Directory.

2. Once you've found a great practitioner, learn how to effectively deal with her or him.Dr. Carol Roberts has some great advice!

3. Know when to get a second opinion. Sometimes, even if you have a great doctor, it's good to get another viewpoint. Find out when it's time, and how to get a second opinion.

4. If you can't get tested by your doctor, get tested yourself! There are a variety of services offering reliable TSH testing without requiring a doctor's prescription or office visit. Find out more.

5. Be as informed as you can. That may mean that you need to learn as much -- if not more -- than your doctor knows about thyroid disease! And one of the best ways is to read several of the top thyroid-related books!

6. The best thyroid drug is the one that works safely and best for you. Find out how you can and should choose the right thyroid drug for you.

7. Insist on getting copies of your test results and records. After all, you own them, says patient rights expert, Marie Savard, MD in this patient empowerment guide.

8. Be open to the use of alternative medicine. Some of the thyroid patients who feel the best are following integrative therapies that combine traditional and alternative approachs.

9. Battle the bulge the minute you see any signs of weight gain. The patients who have had the most success are ones who have changed their diet and exercise as soon as they notice thyroid-related weight gain. A good starting point for information is the Thyroid Weight Loss Information Center.

10. Don't overconsume soy. Some experts believe that the current epidemic of thyroid problems may be due to America's love affair with soy. While some soy foods can be good for use, turning soy into a medicine by overcoming soy pills and powders is a danger to your thyroid health.

11. Don't be a slave to the numbers. Did you know that each person has his or her own "normal" thyroid function and being within a lab's normal range does not necessarily mean your thyroid is normal for you. Find out what normal really means now.

12. Know about the thyroid drugs you take, and the alternatives that may make you feel better. With 4 brands of approved levothyroxine, several natural desiccated prescription drugs, a synthetic combination drug to choose from, two antithyroid drugs, and a special drug just for thyroid cancer patients having scans, there are many thyroid drugs to know about and choose from. Find out more in the Thyroid Drug Database

13.Get support when you need it. One of the best places is at my Thyroid Forums, where you'll find someone else with the same problems and concerns as you have, and often answers and solutions as well!! If not, you'll definitely find a sympathetic ear! Visit the forums now.

14. Understand thyroid disease in general. Make sure you know the difference between hypothyroidism, hyperthyroidism, nodules, goiter, and thyroid cancer.Thyroid Disease 101.

15. Question the "conventional wisdom." Especially when it comes to the penchant for radioactive iodine to ablate the thyroid during hyperthyroidism or Graves' disease, it's wise to find out more before you take permanent actions. Find out about Graves' Disease: A Practical Guide.

16. Get a flu shot every year. I hear from so many thyroid patients who get the flu every year, and it hits them longer and takes longer to recover than others. Save yourself the trouble this year!

17. Revive and boost your metabolism. Sluggish metabolism contributes to fatigue, difficulty losing weight, or continued weight gain, and there are 12 great ways to help.

18. Exercise!! A simple thyroid-oriented exercise program, 40 minutes, 3 times a week, can totally change your shape and your energy. Here's a program you can start today!

19. Make sure you follow proper nutrition for thyroid patients. Nutritionist Dr. Ed Baumann has excellent ideas to help you decide what dietary changes to make. Read his advice now.

20. LAUGH!! When you're tempted to feel down or frustrated about energy, weight issues, or other thyroid concerns, try to find a way to laugh. A GREAT starting place: "Dear Dr. Phil: Kiss My Goiter!!," Celisa Dyan's humorous open letter to the Oprah show's Dr. Phil McGraw, telling it like it REALLY is...

source: about.com

By: Benn Brown

More then likely you have heard about an elliptical trainer.. You know what they are, you know what an elliptical trainer looks like, but how exactly does an elliptical trainer benefit you? Many people can look at a Elliptical trainer, but they really do not understand how an elliptical trainer can really benefit them. We will go over some key benefits of the many benefits that a elliptical trainer provides which will show you why they are becoming more popular then ever.

The biggest benefit of an Elliptical trainer is the time you can save by using this machine. There are many people who lead extremely busy lives and do not have a great deal of free time to spend exercising and keep their body in good health. With an Elliptical trainer, you can eliminate the need to not only go to a gym to work out, but it will also eliminate the time, money and effort to join a gym. This machine is very convenient to use and it provides a full body workout in less then thirty minutes. This is very good news to hear for someone that has a very limited amount of time to schedule into their busy day for working out.

Another key benefit of an Elliptical trainer is that they have very low impact and do not require any specific muscular skill. Low impact basically means that you have the lowest risk of obtaining an injury form using the machine for your workouts. This is very beneficial when you compare working out with weights and other fitness machines. A elliptical trainer also does not require you to perform strenuous positions or have strength requirement to use the machine. You can be on any muscular skill level and still reap the benefits of an elliptical trainer. This is what makes an elliptical trainer a versatile workout machine for all body types and age groups. You can have one Elliptical trainer in your home and it can be used by your entire household to maintain a strong fitness level for everyone in your home.

A elliptical trainer also provides cardiovascular and weight loss benefits. A Elliptical trainer is proven to strengthen your heart over continual use which reduces your chances for heart problems in the future. This can decrease your chances of such problems as a heart attack, heart disease and strokes for thefuture. In addition to maintaining a healthy heart, by continually using a elliptical trainer, you also increase your metabolism. By increasing your metabolism, you burn fat calories much quicker, thus preventing weight gain and promoting weight loss throughout your body. This will tone your muscles such as your back, arms, legs, and stomach.

A Elliptical trainer can help you maintain a healthy body by using a simple routine that can fit different age groups and body types. It is no wonder that these machines are becoming very popular and are in high demand. An elliptical trainer has many benefits that will cater to any of us while also helping us lead healthier lives through daily exercise.

There are so many elliptical machines on the market, but who really does make the best elliptical trainer? You may think that it is only a matter of preference and opinion of who makes the best elliptical trainer, however this is not the case. There is actually a manufacturer who by far is rated in making the best elliptical trainer. They are know as Precor. If you have looked into Elliptical trainers, then you surely have heard of Precor machines, however you may be wondering why they are considered to make the best elliptical trainers. Precor has what they call the EFX series which vary in features but have one common thread to have them considered the best elliptical trainer.

One of the best features of an EFX and one of the reasons of why it is considered the best elliptical trainer, is the ease of use. By having a machine that is easy to use, it makes your workout a lot more enjoyable, then wasting
time trying to figure out what buttons to press and how to track your workout.

The impact of a elliptical trainer is normally low, however with the EFX, it maintains a even lower impact then most average elliptical trainers, which is another reason why this is rated the best elliptical trainer. Because of the extremely low impact that the EFX provides, your workouts on the machine seem easier then doing simple aerobic exercises even though you are working your body out just as hard. This adds a great benefit to users of the machine as they do not have to worry about feeling strained or fatigued. This can greatly assist newcomers who are trying to get into shape, into helping them build more mental confidence as well as dedication to using the machine to get their bodies into shape. This also encourages people to use the machine as it does not feel strenuous, but does provide a great workout at the same time. This low impact is not easily found on other elliptical machines, which is why this feature stands out on a EFX and is another great contribution as to why this machine is looked at as the best elliptical trainer.

Besides these great benefits that help make the EFX considered the best elliptical trainer, the EFX is backed up by a ten year warranty which is one of the best warranties offered for elliptical machines and goes beyond the standard warranty within its industry. This shows the quality and confidence that is put into the EFX which shows that Precor stands behind their products and is no surprise why they are considered as providing the best elliptical trainer.

For all of these reasons, you can see why Precor offers what is not only considered the best elliptical trainer, but also in providing the most superior machines that can not be rivaled by many. After being in business for over twenty-five years, it is no wonder why Precor achieves such a high reputation in providing the best elliptical trainer in the industry.

source: www.superfeature.com

From Laura Dolson,

It should not surprise anyone by now to hear that there is no one diet that will work for everyone. Although the term “low carb diets” encompasses a range of carbohydrate restriction, it still isn’t for everyone. Here are some things to keep in mind when deciding whether to try a controlled carb eating plan.

Diet History

Some clues can be gleaned from examining your diet history. What diets have you been on in the past? What was your experience with them? Why didn’t you stay on them? In particular:

What has been your experience with diets HIGH in carbohydrates? (This includes most low fat and/or calorie-controlled diets.) Have you felt good on them, with lots of energy, clear thinking, etc? Or have you felt hungry, irritable, obsessed with food or other negative reactions?

Have you had previous experience with low carb diets? Other than negative reactions in the first week or so of the diet (which I believe can be mostly avoided), how did you feel when on a low-carb diet, both physically and mentally?

If you’ve had bad experiences on both, perhaps a moderate carb diet is the answer. What might be a “maintenance diet” on Atkins, Protein Power, or South Beach might just fill the bill for you.

Food and Eating Behaviors

Do any of the following ring a bell for you?

* You feel like eating even though you just finished a meal.
* You feel urges to eat throughout the day, not necessarily related to a meal schedule or even true hunger?
* You feel fatigued, fuzzy-headed, or have difficulty concentrating without a “pick me up” snack between meals?
* You frequently feel sluggish after eating, especially after a meal rich in starches and sugars?

These are characteristic of people who have carb sensitivities or glucose intolerance. There is related information in this article on “carb cravings”.

Medical History

Some clues might be found in your medical history:

Diabetes – Many diabetics find that reduced carb diets are helpful to them.

Are you significantly overweight, especially with extra abdominal weight (“apple” shape rather than “pear”)? The more overweight you are, the more likely that insulin resistance is an issue for you – this is a sign that reducing carbohydrates in your diet can be helpful. Other signs of insulin resistance include:

* High blood pressure
* High blood glucose (but not so high as to be diabetic)
* High triglycerides
* Polycystic Ovarian Syndrome

Family History

If there is anyone in your family with diabetes or any of the above health risks, this is another potential sign. Usually, the immediate family is most significant, but the extended family genetics has its influence. Although my parents are both of normal weight and in good health, I am shaped more like aunts and uncles who have or had diabetes and other chronic health problems.

Some diabetes experts define diabetes as a multiple-step progression of symptoms, with an actual diabetes diagnosis happening mid-way through the progression. If you or a family member have these traits, you could be in the first stages of diabetes, and you owe it to yourself to take control of your health NOW. A controlled carbohydrate diet may be a positive step for you.

The Most Important Factor

No matter what diet you end up with, the most important question you can ask yourself is, “How willing am I to do what it takes to make a permanent change?” All the information, tips, support, recipes, etc, are there to help you, but if deep down you aren’t ready to make a real change, no diet in the world will last for long. (See: Making Your Diet Changes Permanent)

source: about.com