When I was younger I thought the mere act of buying a vitamin and taking it home was a major health step. Later I even swallowed some of them.
As I got older I met people in and out of the Health and what would become the Wellness Business (and I mean business). Among these people I met some researches and doctors who studied the effects of vitamins on the body - and on the sewage system I might add. (dont forget 40 years ago maybe less doctors had very little 'medical' knowledge about vitamins.
'Minerals?? - you mean dirt??'
One researcher from Canada Health had a great lecture where he showed store-bought vitamins in a jar. looked OK to me. Yes he said - but these are 'used' they have been through the body. (I had a picture, we all did - how did he get these 'used' vitamins?). THus the concern with the sewage syatem and all these used/unsed vitamins decaying there. (think estrogen and fish)
The 'coating' was such (quite often sugar and starch) that the body couldn't break it down - and they went in and out - the same.
Then I saw a study of how much vitamin c was left in a tablet after its packaging and shelving and storing and then you getting it home. And what was left may have trace Vitamin C , but could the body absorb it?
I asked a Doctor of nutrition - what was the best then. He said he didn't know if there was a best - but he recommenced I study what Nutrilite did and then compare against the rest.
I am not a scientsist - so I dont know either -but Nutrilite is worth using as a comparison. It seems to have right policy - idea.
Create your 'food' from plants that grow in farms you own and control. Harvest as little or as much as is ready - control the soil, control the harvesting, control the concentration, control the packaging and control the delivery system to the market. And make 'the vitmain' as much like food as possible as the body is designed to absorb food - not tablets.
Then make the 'vitamin or mineral' as 'whole' as possible, bundle in all the unintended bits and pieces found in nature to keep the process'organic'. That is a whole food vitamin.
I am sure on a small scale there are other companies that do what Nutrilite does, but I am amazed and their scale and dedication -not to sales but to quality of the whole
website - Nutrilite
Tuesday, June 30, 2009
Monday, June 29, 2009
A Primer On B Vitamins
There’s a lot of hype about B vitamins in the media, especially vitamin B12, probably because of the high amounts of B vitamins in some energy drinks. So here’s your primer--let’s call it B Vitamins 101.
The B vitamins are water soluble. That means they’re not stored in the body but are used and then eliminated. The Bs are found mainly in brewer’s yeast, soy beans, organ meats, vegetables, some dairy products, fish, and poultry. The Bs could be called the absolute Bs because they’re necessary for so many functions in the body. Here’s a brief list of the B vitamins and what they do in the body:
B1: Thiamine
Supports a healthy heart and helps with normal enzyme function.
B2: Riboflavin
Helps break down carbohydrates, fats, and proteins.
B3: Niacin
Helps in breaking down fats, proteins, and carbohydrates. In large doses, it may help to lower serum cholesterol, but it can cause flushing of the skin. If you already have hot flashes, they may become atomic--at least until your body adapts.
B6: Pyridoxine
Helps the nervous and digestive systems and the production of red blood cells.
Biotin
Helps with the digestive system, benefits hair, skin, and nails, and aids in making bone marrow.
Folic Acid
Most necessary in preventing some birth defects and in the nervous system; may also help reduce inflammation by helping process homocysteine.
Pantothenic Acid
Necessary in the digestive system and in making sex hormones.
And now to answer the main question: vitamin B 12 is an important part of the B-complex family. However it’s important to remember that all the Bs work together.
Many people think of vitamin B12 as the anti-stress vitamin as well as the energy vitamin. The important issue about B12 is this: vitamin B12 cannot be produced by your body--it must come from your diet. In addition, B12 is not easily absorbed or broken down within the body because the molecules are too large and complex for easy absorption.
Now, let’s get into what all the hubbub is about. First, there are different types of B12: methylcobalamin, adenosylcobalamin, cyanocobalamin, and hydroxycobalamin. Whew!!! For an easier explanation, let’s define the different type of B12s as “M”, “A”, “C”, and “H”. According to the dictionary, MACH stands for a measure of relative speed, much like the B-complex vitamins act in the body. To continue:
As for the new energy drinks, they’re somewhat the same. Most contain some of the B vitamins, different levels of caffeine, and a various mixture of herbs such as ginseng, as well as other amino acids. We suggest you drink these drinks as an occasional beverage and not sip them all day long. In addition, senior citizens should talk with their doctors about B12 deficiencies at a yearly physical and supplement as the doctor recommends
Patricia Zifferblatt | July 29, 2008
The B vitamins are water soluble. That means they’re not stored in the body but are used and then eliminated. The Bs are found mainly in brewer’s yeast, soy beans, organ meats, vegetables, some dairy products, fish, and poultry. The Bs could be called the absolute Bs because they’re necessary for so many functions in the body. Here’s a brief list of the B vitamins and what they do in the body:
B1: Thiamine
Supports a healthy heart and helps with normal enzyme function.
B2: Riboflavin
Helps break down carbohydrates, fats, and proteins.
B3: Niacin
Helps in breaking down fats, proteins, and carbohydrates. In large doses, it may help to lower serum cholesterol, but it can cause flushing of the skin. If you already have hot flashes, they may become atomic--at least until your body adapts.
B6: Pyridoxine
Helps the nervous and digestive systems and the production of red blood cells.
Biotin
Helps with the digestive system, benefits hair, skin, and nails, and aids in making bone marrow.
Folic Acid
Most necessary in preventing some birth defects and in the nervous system; may also help reduce inflammation by helping process homocysteine.
Pantothenic Acid
Necessary in the digestive system and in making sex hormones.
And now to answer the main question: vitamin B 12 is an important part of the B-complex family. However it’s important to remember that all the Bs work together.
Many people think of vitamin B12 as the anti-stress vitamin as well as the energy vitamin. The important issue about B12 is this: vitamin B12 cannot be produced by your body--it must come from your diet. In addition, B12 is not easily absorbed or broken down within the body because the molecules are too large and complex for easy absorption.
Now, let’s get into what all the hubbub is about. First, there are different types of B12: methylcobalamin, adenosylcobalamin, cyanocobalamin, and hydroxycobalamin. Whew!!! For an easier explanation, let’s define the different type of B12s as “M”, “A”, “C”, and “H”. According to the dictionary, MACH stands for a measure of relative speed, much like the B-complex vitamins act in the body. To continue:
M is for methylocobalamin; M is not a complete form of B12, but rather acts as a co-enzyme of B12. It resides in the liver and the kidneys. M is activated in the body for specific purposes, primarily for detoxification of metals such as lead and mercury. M is also very effective for removing high levels of homocysteine, a substance found in the blood of people with specific inherited diseases and also in an individual likely to have serious heart disease.So what should you do? Better Life suggests that everyone take a supplement rich in B-complex vitamins and especially in B12 for lots of health reasons. However, people of retirement age, vegetarians, and especially vegans should be tested regularly for B12 deficiencies, since absorption declines as a person ages, and vegetarian foods are not a good source of vitamin B12. Remember, eating a healthy diet that contains a broad spectrum of foods is the smart thing to do.
A is for adenosylcobalamin. A is another co-enzyme form of B12 that is found in the muscles. It helps the body move and stretch without tearing the tissue.
C is for cyanocobalamin, the main form of vitamin B12. C is found in the nervous system and the nerves. It helps heal the scars created by stress, trauma, and aging. C helps a person feel better, with more stamina and energy. This form of vitamin B is probably what you’re hearing about with all the energy drinks being promoted. People are quoted as saying, “Whenever I take cyanocobalamin, I feel better all over!”
H is for Hydroxycobalamin. H is the form of B12 that is usually given to children who are deficient in the vitamin. H is found in the nervous system and in the bloodstream; it does not give a fast boost of energy.
As for the new energy drinks, they’re somewhat the same. Most contain some of the B vitamins, different levels of caffeine, and a various mixture of herbs such as ginseng, as well as other amino acids. We suggest you drink these drinks as an occasional beverage and not sip them all day long. In addition, senior citizens should talk with their doctors about B12 deficiencies at a yearly physical and supplement as the doctor recommends
Patricia Zifferblatt | July 29, 2008
The Poop On Colon-Rectal Cancer
Since so many of our readers are considered ‘baby boomers’ and have scheduled a ‘colonoscopy’ for the over 50 year old group, the question regularly arises: “Should I have a colonoscopy and specifically, what are my risks of developing colon cancer?”
Excellent questions! The answer to the first, ‘should I have a colonoscophy’ is a resounding, “YES” since colon-rectal cancer is relatively easy to identify and diagnose in pre-cancerous stages by the removal of growths that >may
And now, the second question: “What are my risks of developing colon cancer? What can I do to prevent it from happening to me?”
As with all cancer, “an ounce of prevention is worth a pound of cure.” Living a healthier lifestyle and including your personal physician in your life-health decisions can help you live a better life for all your days.
ref: B.L.I
Excellent questions! The answer to the first, ‘should I have a colonoscophy’ is a resounding, “YES” since colon-rectal cancer is relatively easy to identify and diagnose in pre-cancerous stages by the removal of growths that >may
And now, the second question: “What are my risks of developing colon cancer? What can I do to prevent it from happening to me?”
- Aging. The older one becomes, the greater the chance of developing all types of cancers, including colorectal cancer.
- Since it is not exactly known why colorectal cancer begins, scientists believe there may be a genetic predisposition in a person’s biological tree that is triggered by some kind of environmental factor(s) If you have inherited a history of colorectal cancer within your personal family circle, report this fact to your personal physician.
- Eat a healthy high fiber diet, limit junk-fatty foods, and include cruciferous vegetables (cabbage, cauliflower, broccoli, etc.) on a regular basis.
- Exercise regularly and avoid obesity!
- Takes supplements that are high in antioxidants and include calcium and vitamin D.
- Report any changes in bowel function, any rectal bleeding, and any persistent or painful hemorrhoids to your doctor.
- Anti-inflammatory drugs (i.e. NSAIDS) such as Ibuprofen, Aspirin, or Naproxen may help in preventing colon cancer. In addition, eating foods or taking nutritional supplements that contain red, black, and purple berries every day may have a beneficial affect against developing colorectal cancer.
- Do not smoke or use tobacco products and limit alcohol consumption.
As with all cancer, “an ounce of prevention is worth a pound of cure.” Living a healthier lifestyle and including your personal physician in your life-health decisions can help you live a better life for all your days.
ref: B.L.I
Wednesday, June 24, 2009
Mineral Depletion in Soil
Patricia Zifferblatt | June 24, 2009
Minerals and trace elements are an integral part of the chemical structure of almost all vitamins, enzymes, amino acids and a host of other substances that our body depends upon to be healthy and function properly. Did you know that plants absorb around 70 to 80 different minerals from the soil during the time they are growing? The majority of fertilizers used today by commercial growers contain only about five or six types of minerals. So where will the rest of the minerals come from? Is it possible to use up all the nutrients in the soil and eventually run out? What can we do to make a difference?
It will help us to know what minerals are and where they come from in the first place. Textbooks tell us: A mineral is a naturally occurring substance formed through geological processes that has a characteristic chemical composition, a highly ordered atomic structure and specific physical properties. This definition gives us some important information that can help to answer the questions we’ve asked. First, our soil is made up of minerals of all kinds. Thousands of years ago the soil was richly laden with minerals, the result of millions of years of shifting earth (which created pulverized rock), decaying plant life and animal waste products. These same geological processes happen today, but because we mass-produce so many crops now, there is a danger of depleting the soil of some minerals that natural processes can’t replace fast enough.
It has been estimated that although mineral depletion has been underway for thousands of years, about 70% of it has occurred over the last 100 years alone. And it appears that this is happening worldwide, with North America leading the pack at an 85% depletion level. Over the years many farmers engaged in practices that helped prevent mineral depletion. Crop rotation was one such practice whereby the grower changed what was grown on a particular section of land from year to year. For example, this could mean that one year the field was planted in corn and the next year it would be hay. Since different crops require different ratios of micronutrients, this practice slowed down the depletion rate of any given mineral. Many farmers in the past also allowed a section of their land to lie ‘fallow’ for a year so that no minerals would be taken out of the soil for that year. They did this by systematically choosing a different section of land each year to let it “rest”. So, if we have been using these responsible farming practices all along, why is depletion occurring?
According to agricultural expert Mick Bridge, the reason for mineral depletion is very complicated. Bridge says that ‘good’ soils contain a reservoir of micronutrients (minerals) in excess of what the plant needs to grow. Not all soil contains the same ratio of minerals, nor is that ratio a fixed amount. (Remember, soil is basically weathered rock whose particles continuously break down into smaller particles as a result of rain and temperature extremes.) Other factors such as the water solubility of the available mineral and the pH (acidity level) of the soil also contribute to how many minerals are actually available to the plant at any given time. The most efficient method for animals and humans of getting mineral needs met is by eating plants. A plant requires the mineral to be in its smallest molecular form so that it can be taken into the plant attached to a water molecule. This will ‘feed’ the plant which, in turn, can feed us. The most fertile soils tend to be those where a combination of pulverized rock and decaying animal and vegetable matter are fed by rivers and/or mountain washes to produce high levels of humus and mineral-rich soils. Under these conditions, the replenishment of minerals to the soil can even exceed the amount taken up by plants, leaving the soil rich in mineral content.
Bridge points out that all soil receives a continual input from external sources, whether in the form of rainfall, irrigation, or flooding. Also, all soils receive nutrients, either from chemical/mineral sources (commercial fertilizers) or from a more ‘natural/organic’ source (compost). He writes that crops fail, not because of a shortage of just one mineral, but because the soil cannot cope if one crop is continuously grown in the same soil year after year. This agricultural practice drains the soil of certain minerals while leaving the rest behind. Even if fertilizer is used, an especially large crop yield can deplete the soil of available micronutrients faster than they can be replaced. In today’s race to produce high crop yields to meet the demands of local and export markets, the soil doesn’t have time to replenish its mineral content before the next crop is sown.
Another issue is erosion. Flatlands are especially vulnerable to wind and flood erosion if care is not taken to stabilize the soil with some form of winter growth. We learned that lesson the hard way during the ‘Dust Bowl’ years when topsoil was literally blown out of many of our breadbasket states. That’s why today you will see many fields planted in winter wheat or a grass of some kind after harvest. These plants will hold the soil in place and return the micronutrients to the soil when the farmer plows the plants under the following Spring.
The news that mineral depletion has now become as issue for the consumer shouldn’t come as a total surprise. Any condition that results in low levels of plant nutrients means that the consumer will not get the amount of nutrition assumed to be there even when eating a healthy array of fruits, vegetable and grains. This suggests that we need a long-term plan as well as a short-term solution to address the problem head-on.
Long-term Plan Agriculture will need to look at ways to meet the consumers’ needs while protecting the land from mineral depletion. For example, researchers have found that sulfur-deprived grain has nearly 30 times more amino acids than other grain. But, surprisingly, when flour made from that grain is heated above a certain temperature, a neurotoxin/carcinogen is produced at a level almost eight times higher than what is considered normal. As a result of this discovery, hundreds of studies are currently underway to look at the impact of mineral depletion in the foods we eat, with particular attention given to studies of specific kinds of minerals. Research focused on finding more eco-friendly fertilizers must also continue. Some bacteria play a vital role in converting soil minerals into chemical forms that plants can use. Just as some types of fertilizer in use today alter the pH balance to such an extent that ‘good’ bacteria cannot survive, many commercial pesticides and herbicides are having a similar effect on beneficial fungi in the soil. It may be a good idea to insure that growers engage in regular soil testing and be required to augment the soil with minerals, as needed, for the crops they intend to sell to the public.
Short-term Solution In the meantime, consumers can increase their intake homegrown fruits and vegetables. In the present economy, more and more people are trying their hand at gardening and turning to the local farmers market for produce. This may turn out to be healthy solution as well as an economical one for many of us. First-time gardeners are tilling soil that is probably richer in minerals than agricultural land that has been cultivated for years. While the crop yield will probably not be adequate to meet all nutritional needs for a family, it will certainly be a terrific addition to what must be purchased. And even though the mineral content of some foods we purchase may be a little low, don’t stop eating the fruits, vegetables and grains that are high in mineral content. A good multiple vitamin containing minerals can help boost those depleted levels as well.
Minerals and trace elements are an integral part of the chemical structure of almost all vitamins, enzymes, amino acids and a host of other substances that our body depends upon to be healthy and function properly. Did you know that plants absorb around 70 to 80 different minerals from the soil during the time they are growing? The majority of fertilizers used today by commercial growers contain only about five or six types of minerals. So where will the rest of the minerals come from? Is it possible to use up all the nutrients in the soil and eventually run out? What can we do to make a difference?
It will help us to know what minerals are and where they come from in the first place. Textbooks tell us: A mineral is a naturally occurring substance formed through geological processes that has a characteristic chemical composition, a highly ordered atomic structure and specific physical properties. This definition gives us some important information that can help to answer the questions we’ve asked. First, our soil is made up of minerals of all kinds. Thousands of years ago the soil was richly laden with minerals, the result of millions of years of shifting earth (which created pulverized rock), decaying plant life and animal waste products. These same geological processes happen today, but because we mass-produce so many crops now, there is a danger of depleting the soil of some minerals that natural processes can’t replace fast enough.
It has been estimated that although mineral depletion has been underway for thousands of years, about 70% of it has occurred over the last 100 years alone. And it appears that this is happening worldwide, with North America leading the pack at an 85% depletion level. Over the years many farmers engaged in practices that helped prevent mineral depletion. Crop rotation was one such practice whereby the grower changed what was grown on a particular section of land from year to year. For example, this could mean that one year the field was planted in corn and the next year it would be hay. Since different crops require different ratios of micronutrients, this practice slowed down the depletion rate of any given mineral. Many farmers in the past also allowed a section of their land to lie ‘fallow’ for a year so that no minerals would be taken out of the soil for that year. They did this by systematically choosing a different section of land each year to let it “rest”. So, if we have been using these responsible farming practices all along, why is depletion occurring?
According to agricultural expert Mick Bridge, the reason for mineral depletion is very complicated. Bridge says that ‘good’ soils contain a reservoir of micronutrients (minerals) in excess of what the plant needs to grow. Not all soil contains the same ratio of minerals, nor is that ratio a fixed amount. (Remember, soil is basically weathered rock whose particles continuously break down into smaller particles as a result of rain and temperature extremes.) Other factors such as the water solubility of the available mineral and the pH (acidity level) of the soil also contribute to how many minerals are actually available to the plant at any given time. The most efficient method for animals and humans of getting mineral needs met is by eating plants. A plant requires the mineral to be in its smallest molecular form so that it can be taken into the plant attached to a water molecule. This will ‘feed’ the plant which, in turn, can feed us. The most fertile soils tend to be those where a combination of pulverized rock and decaying animal and vegetable matter are fed by rivers and/or mountain washes to produce high levels of humus and mineral-rich soils. Under these conditions, the replenishment of minerals to the soil can even exceed the amount taken up by plants, leaving the soil rich in mineral content.
Bridge points out that all soil receives a continual input from external sources, whether in the form of rainfall, irrigation, or flooding. Also, all soils receive nutrients, either from chemical/mineral sources (commercial fertilizers) or from a more ‘natural/organic’ source (compost). He writes that crops fail, not because of a shortage of just one mineral, but because the soil cannot cope if one crop is continuously grown in the same soil year after year. This agricultural practice drains the soil of certain minerals while leaving the rest behind. Even if fertilizer is used, an especially large crop yield can deplete the soil of available micronutrients faster than they can be replaced. In today’s race to produce high crop yields to meet the demands of local and export markets, the soil doesn’t have time to replenish its mineral content before the next crop is sown.
Another issue is erosion. Flatlands are especially vulnerable to wind and flood erosion if care is not taken to stabilize the soil with some form of winter growth. We learned that lesson the hard way during the ‘Dust Bowl’ years when topsoil was literally blown out of many of our breadbasket states. That’s why today you will see many fields planted in winter wheat or a grass of some kind after harvest. These plants will hold the soil in place and return the micronutrients to the soil when the farmer plows the plants under the following Spring.
The news that mineral depletion has now become as issue for the consumer shouldn’t come as a total surprise. Any condition that results in low levels of plant nutrients means that the consumer will not get the amount of nutrition assumed to be there even when eating a healthy array of fruits, vegetable and grains. This suggests that we need a long-term plan as well as a short-term solution to address the problem head-on.
Long-term Plan Agriculture will need to look at ways to meet the consumers’ needs while protecting the land from mineral depletion. For example, researchers have found that sulfur-deprived grain has nearly 30 times more amino acids than other grain. But, surprisingly, when flour made from that grain is heated above a certain temperature, a neurotoxin/carcinogen is produced at a level almost eight times higher than what is considered normal. As a result of this discovery, hundreds of studies are currently underway to look at the impact of mineral depletion in the foods we eat, with particular attention given to studies of specific kinds of minerals. Research focused on finding more eco-friendly fertilizers must also continue. Some bacteria play a vital role in converting soil minerals into chemical forms that plants can use. Just as some types of fertilizer in use today alter the pH balance to such an extent that ‘good’ bacteria cannot survive, many commercial pesticides and herbicides are having a similar effect on beneficial fungi in the soil. It may be a good idea to insure that growers engage in regular soil testing and be required to augment the soil with minerals, as needed, for the crops they intend to sell to the public.
Short-term Solution In the meantime, consumers can increase their intake homegrown fruits and vegetables. In the present economy, more and more people are trying their hand at gardening and turning to the local farmers market for produce. This may turn out to be healthy solution as well as an economical one for many of us. First-time gardeners are tilling soil that is probably richer in minerals than agricultural land that has been cultivated for years. While the crop yield will probably not be adequate to meet all nutritional needs for a family, it will certainly be a terrific addition to what must be purchased. And even though the mineral content of some foods we purchase may be a little low, don’t stop eating the fruits, vegetables and grains that are high in mineral content. A good multiple vitamin containing minerals can help boost those depleted levels as well.
Saturday, June 20, 2009
Health tips for men closing in on 50
As we get older , obviously we change - our musculature, our desires and our energy. We tend to get lazier than when younger. Though I think this is a society habit rather than an age habit. here are some tips to maintain health and energy as we mature.
1) You lose muscle tone as you age, take up weight training, if you have never done it before - take advice and start slowly - but build back your muscle tone. You can easily do weight training into your 70's and 80's. Keep your body from falling literally down.
2) Get your weight down. If you are overweight, be brutal with yourself, get your weight down, slim down, don't carry that extra weight. When you were younger your body could take more punishment - be gracious with your frame and body now. Allow it space. So eat lean. Allow your heart to work less, be kind to your veins and arteries. Take away the physical stress on your organs. Get the weight off your bones and joints. Improve your muscle tone but avoid the fat.
3) Get your blood pressure under control. Heart attacks are lethal and have no warning signs - except blood pressure. You can die at 40 or 80 of a heart attack, and their is no warning. Check your blood pressure, get it within a healthy range. But unless critical - try to avoid drugs - use exercise diet and nutrition.
4) Eat less and eat healthier - your body and its systems don't process food as well as at twenty - give them leeway, treat them kindly. Moderation in all things. Cut out the obvious fat and sodium monsters.
5) Take vitamins. Vitamins and mineral tablets may not do much if your are slim and trim and on a healthy diet. But your body needs help in procuing a lot of things it had no problem with at twnety five Take a multivitamin - it wont hurt. Ideally a premium one ( that is one that works as a food and is not just artificial vitamins in starch and sugar) One of the best is Nutrilite brand
6) For health - think nutrition first before prescription drugs. Prescription drugs are always a problem. They are emergency treatment- not lifestyle treatment. Glucosomine for joints, omega 3 for immune system and health heart. Garlic for cleansing and heart health. Ginseng for energy (be careful with good ginseng its quite the booster) etc
7) Produce more joy than worry in your life. Think your old. Hey you could be dead tomorrow - or you could have another 50 years(your life so far over again) Set a goal, get a desire, make plans. You are always happier on the way to a desire. It may be time to retire from the job - but life is rich and omnipresent , always - get involved in your life
1) You lose muscle tone as you age, take up weight training, if you have never done it before - take advice and start slowly - but build back your muscle tone. You can easily do weight training into your 70's and 80's. Keep your body from falling literally down.
2) Get your weight down. If you are overweight, be brutal with yourself, get your weight down, slim down, don't carry that extra weight. When you were younger your body could take more punishment - be gracious with your frame and body now. Allow it space. So eat lean. Allow your heart to work less, be kind to your veins and arteries. Take away the physical stress on your organs. Get the weight off your bones and joints. Improve your muscle tone but avoid the fat.
3) Get your blood pressure under control. Heart attacks are lethal and have no warning signs - except blood pressure. You can die at 40 or 80 of a heart attack, and their is no warning. Check your blood pressure, get it within a healthy range. But unless critical - try to avoid drugs - use exercise diet and nutrition.
4) Eat less and eat healthier - your body and its systems don't process food as well as at twenty - give them leeway, treat them kindly. Moderation in all things. Cut out the obvious fat and sodium monsters.
5) Take vitamins. Vitamins and mineral tablets may not do much if your are slim and trim and on a healthy diet. But your body needs help in procuing a lot of things it had no problem with at twnety five Take a multivitamin - it wont hurt. Ideally a premium one ( that is one that works as a food and is not just artificial vitamins in starch and sugar) One of the best is Nutrilite brand
6) For health - think nutrition first before prescription drugs. Prescription drugs are always a problem. They are emergency treatment- not lifestyle treatment. Glucosomine for joints, omega 3 for immune system and health heart. Garlic for cleansing and heart health. Ginseng for energy (be careful with good ginseng its quite the booster) etc
7) Produce more joy than worry in your life. Think your old. Hey you could be dead tomorrow - or you could have another 50 years(your life so far over again) Set a goal, get a desire, make plans. You are always happier on the way to a desire. It may be time to retire from the job - but life is rich and omnipresent , always - get involved in your life
Thursday, June 18, 2009
Vitamin D and Calcium
The Better Life Experts | June 18, 2009
Vitamin D is vital to bone mineralization in the body; it functions as a conductor in the orchestra, directing and regulating calcium as well as other minerals into the bone. It has received much more media attention recently and your physician may have told you to supplement with Vitamin D in your last physical examination for very good reasons. Without adequate amounts of Vitamin D, the body cannot use calcium properly. Over time, our bones will lose calcium, the skeleton supporting our muscles, tissues and organs will weaken, the risk for fractures increases, our body’s ability to heal damaged bones diminishes and ultimately, regardless or whether you are male or female, osteoporosis occurs.
Vitamin D is produced in our bodies through the sun. People who have regular exposure to sunlight are less likely to suffer from Vitamin D deficiencies, but if you live in areas that have smog, excessive cloudiness or wear sunscreen every day, your body may not be able to make enough Vitamin D. Northern states that experience cold, wintry weather usually do not experience enough strong sunlight to allow for the body’s production of adequate amounts of Vitamin D during winter months.
Some foods in the United States, such as processed milk, cheese, yogurt, juices, margarine and breakfast cereals are fortified with Vitamin D. Eggs and some fish (salmon, tuna and mackerel) contain natural amounts of Vitamin D. Plant foods do not contain Vitamin D and if your diet is strictly vegetarian, you may be deficient and should probably supplement with daily multi-vitamin(s). Even though Vitamin D and calcium work together, they do not have to be taken at the same time in order to be effective; Vitamin D just has to be in the diet at a consistent level along with calcium.
A cautionary note: Vitamin D is stored in the body and overexposure can cause toxicity. Excess supplementation with Vitamin D through supplements and not through food or sunlight, is generally the culprit in overdose cases.
Vitamin D Requirements (National Academy of Sciences, 1997)
IU = International Units
Birth – 50 years of age 200 IU
51 – 70 years of age 400 IU
71+ years of age 600 IU
Pregnant women 200 IU
Nursing women 200 IU
Sources of Vitamin D
1 cup fortified fat-free milk 100 IU
1 cup fortified cereal 60 IU
1 Tbsp. fortified margarine 60 IU
1 Egg (large) 25 IU
3 ½ oz. salmon 360 IU
3 oz. tuna (canned) 200 IU
1 Multivitamin with 100% DV 400 IU
Vitamin D is vital to bone mineralization in the body; it functions as a conductor in the orchestra, directing and regulating calcium as well as other minerals into the bone. It has received much more media attention recently and your physician may have told you to supplement with Vitamin D in your last physical examination for very good reasons. Without adequate amounts of Vitamin D, the body cannot use calcium properly. Over time, our bones will lose calcium, the skeleton supporting our muscles, tissues and organs will weaken, the risk for fractures increases, our body’s ability to heal damaged bones diminishes and ultimately, regardless or whether you are male or female, osteoporosis occurs.
Vitamin D is produced in our bodies through the sun. People who have regular exposure to sunlight are less likely to suffer from Vitamin D deficiencies, but if you live in areas that have smog, excessive cloudiness or wear sunscreen every day, your body may not be able to make enough Vitamin D. Northern states that experience cold, wintry weather usually do not experience enough strong sunlight to allow for the body’s production of adequate amounts of Vitamin D during winter months.
Some foods in the United States, such as processed milk, cheese, yogurt, juices, margarine and breakfast cereals are fortified with Vitamin D. Eggs and some fish (salmon, tuna and mackerel) contain natural amounts of Vitamin D. Plant foods do not contain Vitamin D and if your diet is strictly vegetarian, you may be deficient and should probably supplement with daily multi-vitamin(s). Even though Vitamin D and calcium work together, they do not have to be taken at the same time in order to be effective; Vitamin D just has to be in the diet at a consistent level along with calcium.
A cautionary note: Vitamin D is stored in the body and overexposure can cause toxicity. Excess supplementation with Vitamin D through supplements and not through food or sunlight, is generally the culprit in overdose cases.
Vitamin D Requirements (National Academy of Sciences, 1997)
IU = International Units
Birth – 50 years of age 200 IU
51 – 70 years of age 400 IU
71+ years of age 600 IU
Pregnant women 200 IU
Nursing women 200 IU
Sources of Vitamin D
1 cup fortified fat-free milk 100 IU
1 cup fortified cereal 60 IU
1 Tbsp. fortified margarine 60 IU
1 Egg (large) 25 IU
3 ½ oz. salmon 360 IU
3 oz. tuna (canned) 200 IU
1 Multivitamin with 100% DV 400 IU
Monday, June 15, 2009
Why People Join Gyms and Still Don’t Exercise
The Better Life Experts | June 15, 2009
Based upon experience with our on-line readership as well as feedback from participants in Better Life Unlimited programs, there are a handful of main reasons that people join but fail to regularly attend the gym as a means for achieving their weight loss goals.
1.They don’t know how to use the equipment. Lack of knowledge about lifting weights and operating machinery can lead to injury through misuse. Learning how to use exercise equipment is not always innate or easy and sometimes instructors are too busy or unavailable for assistance at the time you need help.
2.Waiting to use equipment. If you go to the gym like most other working people after 5:00 p.m., you may experience an increased demand for machines and wind up having to wait your turn. This is a time waster for people who are already on tight schedules – frustration sets in and they give up and go home to sit on the couch instead.
3.Irritating and annoying people. Every gym or sports club has at least one or two non-professionals who ‘know it all’ when it comes to exercise and nutrition. They spend their time dispensing unsolicited advice to others even though they clearly do not ‘walk the talk’ and can quickly get on your last good nerve. Additionally, people go to the gym for different reasons. Some people enjoy socializing while there while others prefer not to chat or mingle with other participants. Depending upon which group you fit in, you can feel ‘put off’ by someone from the other group.
4.Expensive memberships. Gyms aren’t cheap (well some are, but you get what you pay for). They generally charge a membership fee as well as monthly charges and many require that you pay for an entire year without the possibility of refunds.
5. Overcrowding and germs. Sports clubs and gyms are designed to accommodate many people at the same time with constant turnover rates. Some people who use machinery, equipment or attend classes are inconsiderate of others when they come to the gym sick, spreading germs and not cleaning up after themselves before they leave. Unless the gym or sports club you frequent has a top-notch cleaning service, chances are you will hop on a treadmill right after one of those sweaty, coughing people vacates the spot.
Sunday, June 14, 2009
Omega Fatty Acids in Good Nutrition
Omega-3s are termed essential fatty acids (EFAs) because they are critical for good health. Since the body cannot make them on its own, omega-3s must be obtained from food.
Key Functions
- Reduce hypertension. Studies of large groups of people have found that the consumption of omega-3 fatty acids may aid in lowering overall blood pressure level.
- Improve heart health. Omega-3 fatty acids may play a part in keeping cholesterol levels low, stabilizing irregular heartbeat (arrhythmia), and reducing blood pressure.
- Protecting the heart. Researchers now believe that alpha-linolenic acid (ALA), one of the omega-3s, may be particularly beneficial in protecting against heart and blood vessel disease, and for lowering cholesterol and triglyceride levels.
Food Sources
Key omega-3 fatty acids include eicosapentaenoic acid (EPA), docosahexanoic acid (DHA), and alpha-lineolenic acid (ALA). EPAs and DHAs are found in oily cold-water fish such as tuna, salmon, and mackerel, as well as fresh seaweed. ALAs are found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils.
Usage
There is no established recommended daily intake for omega-3s, but a healthy diet containing significant amounts of foods rich in this essential fatty acid is recommended.
Omega-3 fatty acids are very safe to consume. However, most experts recommend limiting fish consumption to two to three servings weekly because so many fish may be tainted with mercury and other contaminants. Fish oil capsules do not usually present this same risk.
Safety Evidence
There are no known side effects associated with increasing your intake of omega-3 fatty acids through foods, although fish oil capsules do pose the risk of a "burp" factor – a harmless, sometimes unpleasant, fishy aftertaste that occurs with some brands of fish oil capsules.
Saturday, June 13, 2009
Metabolism - and what to do about it
Metabolism is the set of chemical reactions that occur in living organisms in order to maintain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Metabolism is usually divided into two categories. Catabolism breaks down organic matter, for example to harvest energy in cellular respiration. Anabolism, on the other hand, uses energy to construct components of cells such as proteins and nucleic acids. In short the burning of certain amount of energy (calories) by your body to maintain itself is called metabolism. Your body is constantly burning the calories no matter what you are doing be it eating, drinking, sleeping, cleaning just to maintain itself.
Metabolism is affected by your body composition i.e the amount of muscle you have versus the amount of fat. The muscle in our body uses more calories to maintain itself compared to fat. People who are more muscular than others that are less muscular (and have a higher percentage of body fat than muscular people) are said to have a higher metabolism. For example, let's say you have two people who have the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person number 1's body will use more calories to sustain itself than person number 2.
To increase your metabolism, you should start to exercise and get the right diet plan. To increase your muscle mass, start doing some type of resistance work such as lifting weights, rubber bands etc. For you to lower your level of body fat you should do some type of aerobic exercise at least 30 minutes a day 3 days a week. This could be activities such as walking, jogging, step aerobics cycling, swimming. These activities will increase your heart beat rate into the training heart rate and keep it there for the duration of the exercise session.
Apart from the workout, you need to have the right diet plan that does not starve you. As you are burning a lot of calories working out, you need to replenish your body by drinking plenty of water and you need to take your regular meal which breakfast, lunch and dinner. The right diet should cover what you eat, the size of your meals, the time of day in which you eat certain food groups, the time between meals, and the number of meals you eat each day. All this can have a bigger effect on your weight than the amount of calories that you consume.
If you do not eat, or you eat a very low-calorie diet, your metabolism will decrease because your body thinks it is starving and your body will burn less calories. This happen so that your body can survive.
Published At: Isnare Free Articles Directory http://www.isnare.com
Permanent Link: http://www.isnare.com/?aid=347995&ca=Wellness%2C+Fitness+and+Diet
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Friday, June 5, 2009
The allure of Fast Food
We all know that eating a diet comprised primarily of take-out, fast food, is dangerous to our health. Yet, we continue to feed our bodies with high fat, high calorie and low nutrition foods from drive through restaurants and convenience stores as if we didn’t know any better. Why do we persist in refueling our bodies with nutritionally low-grade food products?
Perception has quite a lot to do with choosing fast food as fuel. We think that it is more convenient to pick something up for lunch or on the way home from work that is already prepared. We believe that it is cheaper than making a lunch or dinner from non-processed foods – Who has the time to cook? Add the general dislike of mainstream American culture for cooking and you have the ingredients that make fast food a growth industry.
Habitual behaviors may also play a big role how we make food choices. Eating fatty foods can be viewed as one of many habits that arise as a result of specific neural activity patterns made in the brain. These familiar neuronal pathways make it difficult for people to break habitual patterns of behavior. Many of us are conditioned during childhood with sweet or fatty foods as rewards or treats. The Easter Bunny brings chocolate, we celebrate our birthdays with cake and ice cream, the Christmas season sends us over the edge with pies, cookies, towers of candy, stuffing, heaps of mashed potatoes, etc. Neural pathways develop which equate feeling good with eating foods that are fatty, sweet and high in calories. These routes through the brain can be viewed as ruts in a road. The more we travel down the same path, the deeper the furrows become. We need to fill in these ruts and build new neural pathways for our brains to follow by breaking poor food habits, which includes substituting healthier choices in place of fast food meals. During the last decade neuroscientists have discovered that our brains are capable of creating an endless number of new neural connections through thought patterning.
Maybe it’s time for some of us to rethink our misconceptions about food and try some new paths on our way to a better life – ones that don’t involve stopping at old haunts on rutted roads.
ref B.L.I
Perception has quite a lot to do with choosing fast food as fuel. We think that it is more convenient to pick something up for lunch or on the way home from work that is already prepared. We believe that it is cheaper than making a lunch or dinner from non-processed foods – Who has the time to cook? Add the general dislike of mainstream American culture for cooking and you have the ingredients that make fast food a growth industry.
Habitual behaviors may also play a big role how we make food choices. Eating fatty foods can be viewed as one of many habits that arise as a result of specific neural activity patterns made in the brain. These familiar neuronal pathways make it difficult for people to break habitual patterns of behavior. Many of us are conditioned during childhood with sweet or fatty foods as rewards or treats. The Easter Bunny brings chocolate, we celebrate our birthdays with cake and ice cream, the Christmas season sends us over the edge with pies, cookies, towers of candy, stuffing, heaps of mashed potatoes, etc. Neural pathways develop which equate feeling good with eating foods that are fatty, sweet and high in calories. These routes through the brain can be viewed as ruts in a road. The more we travel down the same path, the deeper the furrows become. We need to fill in these ruts and build new neural pathways for our brains to follow by breaking poor food habits, which includes substituting healthier choices in place of fast food meals. During the last decade neuroscientists have discovered that our brains are capable of creating an endless number of new neural connections through thought patterning.
Maybe it’s time for some of us to rethink our misconceptions about food and try some new paths on our way to a better life – ones that don’t involve stopping at old haunts on rutted roads.
ref B.L.I
Monday, June 1, 2009
Effective cooling down after exercise
Do you know that making time to cool down after a work-out is just as important as warming up before you start exercising? Cooling down helps to reduce heart rates, allows breathing to return back to normal and can prevent dizziness.
The body undergoes stress during rigorous exercise; muscles, tendons and ligaments experience a lot of strain and waste products build up inside the body. By cooling down properly after exercise, the body is able to release muscle strain and flush toxins. The soreness that is usually experienced the day or two after a strenuous workout can help to be alleviated by cooling down consistently after exercise. Waste products such as lactic acid (a chemical byproduct of muscular fatigue) can remain in the muscles and cause swelling and pain when exercise is abruptly stopped. Another process, called “blood pooling”, can be avoided by cooling down, bringing blood to the heart in sufficient quantities and reducing lactic acid within the muscles. Blood pooling is the accumulation of blood in the extremities and occurs naturally when we engage in vigorous exercise. That is one reason that you will see long distance runners adopt walking or light jogging postures after a race or observe horses brought down to a canter after galloping the turf course.
Effective cooling down involves restoration of the circulatory system, allowing repair and nutrient replenishment to the body. It should include gentle exercise, stretching and fueling. These three factors work together and ignoring any of them can result in dizziness and nausea. By initially engaging in lower intensity exercise to lower the heart rate, followed by stretching the muscles that have been most actively utilized, and ending with the refueling of water, mineral and protein can help get your body back to normal safely, quickly, preparing you for the next day’s workout. Getting a good night’s sleep is also a critical part of the final cool down process.
ref: B.L.I.
The body undergoes stress during rigorous exercise; muscles, tendons and ligaments experience a lot of strain and waste products build up inside the body. By cooling down properly after exercise, the body is able to release muscle strain and flush toxins. The soreness that is usually experienced the day or two after a strenuous workout can help to be alleviated by cooling down consistently after exercise. Waste products such as lactic acid (a chemical byproduct of muscular fatigue) can remain in the muscles and cause swelling and pain when exercise is abruptly stopped. Another process, called “blood pooling”, can be avoided by cooling down, bringing blood to the heart in sufficient quantities and reducing lactic acid within the muscles. Blood pooling is the accumulation of blood in the extremities and occurs naturally when we engage in vigorous exercise. That is one reason that you will see long distance runners adopt walking or light jogging postures after a race or observe horses brought down to a canter after galloping the turf course.
Effective cooling down involves restoration of the circulatory system, allowing repair and nutrient replenishment to the body. It should include gentle exercise, stretching and fueling. These three factors work together and ignoring any of them can result in dizziness and nausea. By initially engaging in lower intensity exercise to lower the heart rate, followed by stretching the muscles that have been most actively utilized, and ending with the refueling of water, mineral and protein can help get your body back to normal safely, quickly, preparing you for the next day’s workout. Getting a good night’s sleep is also a critical part of the final cool down process.
ref: B.L.I.
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