Excercise And Diet

[Yoshiki Hizaki]

Are Soy Milk, Soy Protein, Tofu, and other Soybean-Based Foods Good For You? Or are They Just Making You Fat and Un-healthy?

A look into some of the possible dangers and negative effects on your health of eating too much soy -- Soy can even increase belly fat!

I wanted to include this article because every day I see so many people that don't realize that soy is NOT A HEALTH FOOD! Most people have been deceived and mislead by billions of dollars of advertising that soy protein, soy milk, soybean oil, and processed soy foods are "healthy"... when the truth is that soy has many anti-nutrients and negative factors on the body that we should be concerned about.

In fact, there is evidence that soy foods could possibly even INCREASE YOUR STOMACH FAT if you eat too much soy or too often.

Take a read below, and discover some unsettling facts about soy.

-Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author -- The Truth about Six Pack Abs

The Dark Side of Soy

by Catherine Ebeling - RN, BSN
co-author - The Fat Burning Kitchen

Only a few decades ago, unfermented soybean foods were considered unfit to eat - even in Asia. These days, people all over the world have been fooled into thinking that unfermented soy foods like soymilk and soy protein are somehow "health foods". If they only knew the real truth!

The soybean did not serve as a food until the discovery of fermentation techniques, some time during the Chou Dynasty. The first soy foods were fermented products like tempeh, natto, miso and soy sauce.

At a later date, possibly in the 2nd century BC, Chinese scientists discovered that a puree of cooked soybeans could be precipitated with calcium sulfate or magnesium sulfate (plaster of Paris or Epsom salts) to make a smooth, pale curd - tofu or bean curd. The use of fermented and precipitated soy products soon spread to other parts of the Orient, notably Japan and Indonesia.

Growth-depressant compounds are deactivated during the process of fermentation, so once the Chinese discovered how to ferment the soybean, they began to incorporate soy foods into their diets.

The Chinese NEVER ate large amounts of unfermented soy foods or soymilk

The Chinese did not eat unfermented soybeans as they did other legumes such as lentils because the soybean contains large quantities of natural toxins or "antinutrients". First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes vital for protein digestion.

These inhibitors are large, tightly folded proteins that are not completely deactivated during ordinary cooking. They can produce serious gastric distress, reduced protein digestion and chronic deficiencies in amino acid uptake. In test animals, diets high in trypsin inhibitors cause enlargement and pathological conditions of the pancreas, including cancer.

Soybeans also contain haemagglutinin, a clot-promoting substance that causes red blood cells to clump together. Trypsin inhibitors and haemagglutinin are growth inhibitors. Weaned rats fed soy containing these antinutrients fail to grow normally.

Soy also contains goitrogens - substances that depress thyroid function.

Although soy has been known to suppress thyroid function for over 60 years, and although scientists have identified the goitrogenic component of soy as the so-called "beneficial isoflavones", the industry insists that soy depresses thyroid function only in the absence of iodine.

The University of Alabama at Birmingham reports a case in which consumption of a soy protein dietary supplement decreased the absorption of thyroxine. The patient had undergone thyroid surgery and needed to take thyroid hormone. Higher oral doses of thyroid hormone were needed when she consumed soy -- she presumably used iodized salt so iodine intake did not prevent the goitrogenic effects of soy.

A very large percentage of soy is genetically modified and it also has one of the highest percentages of contamination by pesticides of any of our foods.

Soybeans are high in phytic acid, present in the bran or hulls of all seeds. Phytic acid is a substance that can block the uptake of essential minerals - calcium, magnesium, copper, iron and especially zinc - in the intestinal tract.

The soybean has one of the highest phytate levels of any grain or legume that has been studied, and the phytates in soy are highly resistant to normal phytate-reducing techniques such as long, slow cooking. Only a long period of fermentation will significantly reduce the phytate content of soybeans.

When precipitated soy products like tofu are consumed with meat, the mineral-blocking effects of the phytates are reduced. The Japanese traditionally eat a small amount of tofu or miso as part of a mineral-rich fish broth, followed by a serving of meat or fish.

People who substitute tofu or bean curd for meat can get severe mineral deficiencies

Vegetarians who consume tofu and bean curd as a substitute for meat and dairy products risk severe mineral deficiencies. The results of calcium, magnesium and iron deficiency are well known; those of zinc are less well known, but equally as bad. Far far more healthy is to eat pure grass fed meats, cheese, and butter, all high in nutrients and protein rich.

Zinc is called the intelligence mineral because it is needed for optimal development and functioning of the brain and nervous system. It plays a role in protein synthesis and collagen formation; it is involved in the blood-sugar control mechanism and thus protects against diabetes; it is needed for a healthy reproductive system. Grass fed beef is very high in this necessary nutrient, in contrast to soy.

Soy processors have worked hard to get these anti-nutrients out of the finished soy product, particularly soy protein isolate (SPI) which is the key ingredient in most soy foods that imitate meat and dairy products, including baby formulas and some brands of soy milk.

Soy Protein Isolate is an Industrially Produced Food -- Far from Natural or Healthy!

SPI is not something you can make in your own kitchen. Production takes place in industrial factories where a slurry of soy beans is first mixed with an alkaline solution to remove fiber, then precipitated and separated using an acid wash and, finally, neutralized in an alkaline solution.

Acid washing in aluminum tanks leaches high levels of aluminum into the final product. The resultant curds are spray - dried at high temperatures to produce a high-protein powder. A final indignity to the original soybean is high-temperature, high-pressure extrusion processing of soy protein isolate to produce textured vegetable protein (TVP).
Nitrites, which are potent carcinogens, are formed during spray-drying, and a toxin called lysinoalanine is formed during alkaline processing.

In feeding experiments, the use of SPI increased requirements for vitamins E, K, D and B12 and created deficiency symptoms of calcium, magnesium, manganese, molybdenum, copper, iron and zinc. Phytic acid remaining in these soy products greatly inhibits zinc and iron absorption; test animals fed SPI develop enlarged organs, particularly the pancreas and thyroid gland, and increased deposition of fatty acids in the liver.

Yet soy protein isolate and textured vegetable protein (TVP) are used extensively in school lunch programs, commercial baked goods, diet beverages and fast food products. They are heavily promoted in third world countries and form the basis of many food give-away programs.

Soy Protein Isolate was once considered a waste product (before they discovered they could make money promoting it as health food!)

Advances in technology make it possible to produce isolated soy protein from what was once considered a waste product - the defatted, high-protein soy chips - and then transform something that looks and smells terrible into products that can be consumed by human beings. Flavorings, preservatives, sweeteners, emulsifiers and synthetic nutrients have turned soy protein isolate, the food processors' ugly duckling, into a new age swan.

"The quickest way to gain product acceptability in the less affluent society," said an industry spokesman, "is to have the product consumed on its own merit in a more affluent society." So soy is now sold to the upscale consumer, not as a cheap, poverty food but as a miracle substance that will prevent heart disease and cancer, whisk away hot flushes, build strong bones and keep us forever young. Or so they want you to believe!

The competition - meat, milk, cheese, butter and eggs - have been duly demonized by the appropriate government bodies. Soy serves as meat and milk for a new generation of virtuous vegetarians.

The soy industry hired Norman Robert Associates, a public relations firm, to get more soy products onto school menus. The USDA responded with a proposal to scrap the 30 per cent limit for soy in school lunches.

The 'NuMenu' program would allow unlimited use of soy in student meals. With soy added to hamburgers, tacos and lasagna, dieticians can get the total fat content below 30 per cent of calories, thereby conforming to government dictates. With the soy-enhanced food items, students are receiving better servings of nutrients and less cholesterol and fat, so says the soy industry. We now know this to be a negative, rather than positive addition to their food supply.

You've been deceived into thinking Soy Milk is healthy

Soy milk has posted the biggest gains, soaring from $2 million in 1980 to $300 million in the US last year. Recent advances in processing have transformed the gray, thin, bitter, beany-tasting Asian beverage into a product that Western consumers will accept - one that tastes like a milkshake, but without the "guilt"... they claim.

The long and demanding road to FDA approval actually took a few unexpected turns. The original petition, submitted by Protein Technology International, requested a health claim for isoflavones, the estrogen-like compounds found plentifully in soybeans, based on assertions that only soy protein that has been processed in a manner in which isoflavones are retained will result in cholesterol lowering.

In 1998, the FDA made the unprecedented move of rewriting PTI's petition, removing any reference to the phytoestrogens and substituting a claim for soy protein - a move that was in direct contradiction to the agency's regulations. The FDA is authorized to make rulings only on substances presented by petition.

Are soy isoflavones actually toxic?

The abrupt change in direction was no doubt due to the fact that a number of researchers, including scientists employed by the US Government, submitted documents indicating that isoflavones are toxic.

The FDA had also received, early in 1998, the final British Government report on phyto-estrogens, which failed to find much evidence of benefit and warned against potential adverse effects.

Even with the change to soy protein isolate, FDA bureaucrats engaged in the rigorous approval process were forced to deal nimbly with concerns about mineral blocking effects, enzyme inhibitors, goitrogenicity, endocrine disruption, reproductive problems and increased allergic reactions from consumption of soy products.

One of the strongest letters of protest came from Dr Dan Sheehan and Dr Daniel Doerge, government researchers at the National Center for Toxicological Research. Their pleas for warning labels were dismissed as unwarranted.

Research that ties soy to positive effects on cholesterol levels is incredibly immature, said Ronald M. Krauss, MD, head of the Molecular Medical Research Program and Lawrence Berkeley National Laboratory. He might have added that studies in which cholesterol levels were lowered through either diet or drugs have consistently resulted in a greater number of deaths in the treatment groups than in controls - deaths from stroke, cancer, intestinal disorders, accident and suicide.

Cholesterol-lowering measures in the US have fueled a $60 billion per year cholesterol-lowering industry, but have not saved us from the ravages of heart disease.

The health risks of soy are finally becoming known in the media

The media have not only questioned the health benefits of soy but begun reporting on the risks. In July, the US Health Ministry warned that babies should not receive soy formula, that children should eat soy no more than once per day to a maximum of three times per week and that adults should exercise caution because of increased risk of breast cancer and adverse effects on fertility.

The Ministry based its advice upon the conclusions reached by a 13-member committee of nutritionists, oncologists, pediatricians and other specialists who spent more than year examining the evidence. They concluded that the estrogen-like plant hormones in soy can cause adverse effects on the human body and strongly urged consumers to minimize their consumption of soy foods until absolute safety has been proven.

Soy has the potential to disrupt the digestive, immune and neuroendocrine systems of the human body and its role in rising rates of infertility, hypothyroidism and some types of cancer including thyroid and pancreatic cancers.

Soy is also highly allergenic. Most experts now place soy protein among the top eight allergens of all foods, and some rate it in the top six or even top four. Allergic reactions to soy are increasingly common, ranging from mild to life threatening, and some fatalities have been reported.

People are finally starting to learn that soy is NOT a miracle health food, and more and more expert scientists are issuing warnings about soy.

I hope this article has convinced you to consider reducing or eliminating your consumption of soy foods, soy milk, or soy protein. Fermented soy such as tempeh, natto, and miso are ok on occasion and in moderation.

-Catherine Ebeling - RN, BSN
co-author - The Fat Burning Kitchen Program



Source : www.truthaboutabs.com

[Yoshiki Hizaki]

Thanks for sharing information, continue to share information about health and anything related.
Keep Your Healthy Lifestyle
Thank You

[Yoshiki Hizaki]

Nice To meet Again
More Will Commin Soon
Stay Healthy And Keep Rockin!!!

Selamat Berpuasa

[Yoshiki Hizaki]

5 Powerful Foods that Lower Your Blood Pressure

Are you eating enough of these 5 amazing foods that help reduce high blood pressure?

by Frank Mangano
Consumer Health Advocate

What is High Blood Pressure and how does this come into play?

According to the National Institute for Health, blood pressure levels of 140/90 mmHg or more can be classified as hypertension.

The worst part about having high blood pressure is that the condition can sometimes be present without any symptoms and before we know it, the damage is already extensive. Serious problems that have been associated with high blood pressure include kidney failure, heart attack, heart failure and stroke.

What are the Risk Factors Associated with High Blood Pressure?

Blood pressure can be influenced by a lot of factors – age, race, family history, tobacco use, sedentary lifestyle, diet, binge drinking, and stress levels. Chronic conditions such as sleep apnea, diabetes and high cholesterol levels can also precipitate the development of hypertension.

What can You Do to Lower Blood Pressure?

You don't need potentially dangerous drugs to control and reduce your blood pressure. Controlling blood pressure levels could be as simple as doing lifestyle modifications and eating healthier.

If you are a smoker, quit. If you drink heavily, try to practice self-control. At work, take the stairs instead of the elevator. And if you have been obsessed with sweet, sugary foods as well as processed fast-food meals, then modify your eating habits as well. Learn to eat the right kinds of food before it's too late.

Below are 5 of my top picks for powerful foods that could help you lower your blood pressure levels:

1. Artichokes

The use of artichokes has been implicated in the lowering of cholesterol levels in the blood. Since hypercholesterolemia is one of the risk factors for high blood pressure, this information is actually good news. Three clinical trials conducted separately by Dr. Barbara Wider supports this fact. In Cochrane Database of Systemic Reviews’ October 2009 issue, where the result of the study was published, it was shown that patients who were diagnosed with hypercholesterolemia and given Artichoke leaf extract exhibited a decrease in their blood cholesterol levels.

Artichokes taste amazing steamed (generally steam for about 1 hour) and then dip each piece into a mixture of olive oil, grass-fed butter, and garlic. Delicious!

2. Bananas

A study published in The New England Journal of Medicine says that incorporating bananas in your day-to-day meals can actually cut stroke-related deaths by as much as 40 percent. A 1997 study at Johns Hopkins University recommended eating at least five bananas daily to achieve the desired effect, and that is to lower elevated blood pressure levels. However, a study conducted by Indian researchers at the Kasturba medical college revealed that people who eat two bananas a day, for one whole week, can lower their blood pressure levels by 10 percent.

Bananas are rich in potassium, which is responsible for the proper functioning of the heart. It works with sodium to maintain balance of the body’s fluids, which is an important factor in the regulation of blood pressure.


3. Beets

A research study conducted by scientists from Barts and The London School Medicine revealed that simply drinking one 500 ml glass of beetroot juice each day can produce astounding health benefits, especially to the heart.

Beetroot juice has been found to lower high blood pressure levels. Professors Amrita Ahluwalia and Ben Benjamin, from the William Harvey Research Institute and Peninsula Medical Center, respectively, led the research efforts, which revealed that the consumption of dietary nitrate that is found in beetroot has BP-lowering effects in as fast as 1 hour after ingestion, with the effect lasting for up to 24 hours. The result of the study was published in the March 2008 issue of Hypertension.

You can try beetroot juice, or also try baked beets sliced on salads or as a side dish to dinner.


4. Cocoa

A study conducted by researchers from Germany’s University Hospital of Cologne revealed that cocoa can significantly lower high blood pressure levels. Study results were published in the Archives of Internal Medicine. The beneficial heart effects of cocoa are attributed to its flavonoid content, specifically procyanids.

Because cocoa is most commonly found in chocolate, people falsely assume that eating a lot of chocolate could be good for the health. Keep in mind that cocoa in chocolates have undergone a lot of processing, and it has been mixed with loads of sugar, so this is not totally healthy. The best way to take advantage of the health benefits offered by cocoa is to choose raw cacao – it is good for the heart, the brain and the liver. Raw cacao nibs go great in smoothies! Also use organic cocoa powder in smoothies or homemade hot cocoa sweetened with stevia instead of sugar.


5. Garlic

Researchers from South Australia’s University of Adelaide have conducted studies, which provide solid proof that the consumption of garlic can indeed help lower elevated blood pressure levels. Garlic supplements in powder form were given and results revealed that it produced a reduction in systolic blood pressure. Garlic has been known all over the world as a very important herb, especially with its heart-protecting capabilities. It helps lower blood cholesterol levels and prevents blood from forming clots (which could lead to heart attack and stroke).

Furthermore, the Proceedings of the National Academy of Sciences journal has published the results of a laboratory test showing how garlic juice can lead to a decrease in blood pressure levels. Eating the equivalent of 2 cloves of garlic each day can significantly contribute to the health of the heart.


Source : www.truthaboutabs.com

Stay Healthy To Keep Rockin!! See Ya..

[rienn]

yeay for banana ;D

[Yoshiki Hizaki]

Aug 24, 2011 18:08:30 GMT 8 rienn said:

yeay for banana ;D

ooo..rienn suke mkn pisang ea..hihi

[Yoshiki Hizaki]

"Fat-Gaining" Exercises:
Are You Doing These?

Let's set the record straight - all exercises have tremendous benefit, but for different reasons. Getting your body moving is a great thing, but burning fat at lightening speed, well, that's a whole different ball game.

When you want to burn fat at your maximum capacity, you have to choose exercises that aren't wasting your time. In my mind, if an exercise is wasting your time (i.e. not producing the desired result), then you're unlikely to see your goals through. Hence, if your goal is 'fat loss,' then any of the following 7 exercises are actually making you fat by discouraging you from exercise:

Seated Knee Squeezes (Adduction) on a machine
Seated Leg Spreads (Abduction) on a machine
Seated Biceps Preacher Curls
Leg Curls
Shrugs
Machine Hip Extensions
Recumbent Bike

Let's go one-by-one and show you why these exercise choices are lousy.

Seated Knee Squeezes (Adduction) on a machine - this is when you're seated on a machine and the machine resists you as your squeeze your legs together and work your "inner thighs." Unfortunately, you're not working in a functional way, and your body views this as entirely unnatural.

Your 'aDductors' are your groin and inner thigh muscles that help you bring your legs toward midline in walking and other activities. They also function to flex your hip and knee, and help with movements such as: walking, hiking, climbing, standing from a seated position, running, moving side to side, and other movements that require stability in standing.

Notice one thing, in common, amongst these activities. They are all standing, and they all require the use of more muscles at once. If you don't train the body in the way it works, it doesn't respond by getting leaner. Getting leaner is a sign of your body understanding that it can do more with its day.

Seated Leg Spreads (Abduction) on a machine - this is the same as above, except the machine resists you spreading your knees apart. Again, this is not very functional. Think about it... when do you ever have to forcefully spread your legs in a seated position during real life?

Plus, again, you're working one joint at a time, instead of many at once, so your body sees this movement as foreign. It adds compression to your hip joints, pulls on your groin, and causes your body to guard itself and withdraw its own forceful contraction. In my opinion, that's why people hit a more sudden "weak spot" with these 2 exercises. Your body thinks it's in pain and giving birth. It turns off your muscles to relax things and let the baby out :-)

Seated Biceps Preacher Curls - This is a terribly unnatural position for the shoulder girdle. Your body is begging to get out of this position, as your rotator cuff is pulled forward and your shoulder presses on the capsule and stretches it out.

The message to your brain from your shoulder joint: "Stop it. Whatever you do, don't dislocate me."

So, your brain responds and turns the muscle signal intensity down. You lose some of your strength, but the set goes on. Meanwhile, you're bent over, straining your low back and not using your core to lift a heavy weight with your hand.

That would never happen. If you had to pick up a heavy grocery bag and place it on the counter, you'd feel your abs contract. When you press your abs against a surface and curl, you're isolating just your biceps, and training it in a completely non-functional way.

It's possible to see visible results with this exercise... if you want to do it for 30 minutes/workout, instead of hitting your whole body.

[b]Leg Curls on a machine [/b]- these are terrible for fat loss, and arguably dangerous, depending upon your position. By laying on your stomach and placing a heavy weight on your ankle, you naturally produce a tremendous amount of torque in your lower spine.

Think about this, for example: Picking a pencil up off the ground by bending at the waist produces about 220 pounds of pressure in the bottom segments of your spine.

It's your core's job to protect your spine, but it's very hard to contract a muscle you're laying on :-)

Plus, that's another unnatural movement. When do we ever lay on our bellies and try to kick ourselves in the butt? Man, that exercise is really silly looking...

Shrugs - Barbell or Dumbbell - Ok, I'm going to get myself in trouble here. People love to do shrugs. Agree to disagree...

I just don't see the point, at least for fat loss. You're working one joint at a time, and most of the time people aren't even doing the entire range of motion. Plus, if you're like a lot of people I meet, you carry tension in your shoulders. Doing shrugs creates more tension in your shoulders, not less. Tension = pain; pain = less signal to your muscles.

Instead, there are other ways to perform the muscle balancing aspects of shrugs, such as a 3 position shoulder stabilization exercise that works multiple aspects of your delts, traps, and rotator cuff in sequence. This works out to be a better choice, as it simulates the need to "reach and grab," which is when these muscles are supposed to do their magic.

Machine Hip Extensions - this is the exercise where you're in a standing frame of a machine or have one knee bent. You straighten your leg and raise it up in the air behind you.

Bad news: Unless you're a donkey, you're out of luck.

I just can't imagine why you'd try to extend your hip that far back unless you're one of the following:

A professional donkey
A professional gymnast
A professional ballerina
A professional figure skater
A professional dancer

It's not made to do that for most people, and certainly not while under strain. Whenever you don't have enough strength or capacity to contract a muscle, all the strain gets redirected to your core.

Try standing on your right leg, and keeping your left leg straight, extend it behind you. Did you arch your back?

...and that's without weight. If you hurt your spine, you crush fat loss.

Finally, is the recumbent bike. While I actually use this with clients of mine to teach them how to interval train harder with each muscle they use, I do it because the recumbent bike is very inefficient. You can't get a lot of muscle involved, so you have to spike your heart rate to full capacity by going faster and increasing the resistance.

The only fat loss benefit here is learning how to ask more of your legs, or taking care of your knees if other forms of movement cause pain. However, in the case of pain, it's a sure bet that you could find a group of "resistance-type" exercises that you could rotate through and get an even better effect.

Dr. Kareem F. Samhouri, CSCS, HFS
Neuro Metabolic Fat Loss & Pain Expert

Source : www.truthaboutabs.com

Stay FIT N Keep Rockin dude!!

[Yoshiki Hizaki]

Lets Go Back To Basic

10 Tips To Healthy Eating

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

3. Maintain a healthy weight. The weight that's right for you depends on many factors including your ****, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.

Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.

Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.


Stay Healthy And Keep Rockin!!!
Source : www.realtime.net

[Yoshiki Hizaki]

Fast Food Effects on Health

In today's age of convenience, fast food needs no introduction. Everyone from a 2-year-old toddler to a 60-year-old grandpa seems to be enjoying it every chance they get. And why not? It's delicious, it's filling, is really affordable, and readily available just any time of the day, being only a drive through phone call away. What more can you ask for when you are living life in the fast lane?

Well, plenty fast food is all good tasting, except that it is not nutritionally balanced and, therefore, unhealthy in the long run if consumed on a regular basis.

Fast food is loaded with calories from refined sugar and fats (especially, the artery-clogging saturated and hydrogenated fats, which are repeatedly reheated to high temperatures for frying purposes).

It is also very high in sodium, coming from common salt and other additives. On top of all this, fast food is deficient in dietary fiber and essential micro-nutrients like vitamins and minerals.

To make matters worse, heaps of fast food are normally guzzled down with gallons of sugar-rich colas which many fast-food restaurants serve free with food as an incentive.

To make a long story short, all this results in piling up of unused empty calories in the body, which get stored as body fat till one day you look in the mirror and realize that your great figure has been replaced by this creature in the mirror.

But that's not the end of the story, it's just the beginning consuming too much fast food not only turns a handsome guy into an unsightly obese man, but as Eric Schlosser points out in his book it is a big health hazard too.

And being physically inactive only adds to the problem of obesity. Not many people who love fast food are ready to acknowledge that obesity is not simply an eyesore, it is a major risk factor for a large number of deadly diseases like hypertension, diabetes, high cholesterol, heart disease, and even many types of cancers.

Recent scientific studies have shown that high-calorie foods rich in fats, refined sugar and salt could reconfigure the hormones in the body in such a way that they make you crave for such foods and always leave you asking for more.

In other words, fast food is kind of addictive; you get hooked on to it and continue consuming it in an uncontrolled way in spite of knowing that it is unhealthy. The more you consume, the more difficult it is for you to opt for healthy foods.

The situation is worse in case of children who from a very young age get hooked on fast food. Making them change their food habits from fatty and sweet foods and develop a taste for health-promoting fruits and vegetables is a task easier said than done. Such children would grow up to be obese adults who have never felt the advantages of being a healthy weight.

To sum up, consuming fast food on a regular basis leads to many health hazards. But bringing about changes in eating habits is not easy.

To start with, a simple change that one could make is to successively reduce the frequency of eating fast food and eat more frequently home-cooked food, with plenty of fresh foods and vegetables.


Slowly your taste will change and your body will respond with new found energy.That doesn't mean you can never have fast food again. All it means is that you cut the fast food way back. I still occasionally(once a month)will have my #1 at McD. Big Mac Rules!

Stay FIT N Keep Rockin !!
Source : healthfood-guide.com

[Yoshiki Hizaki]

7 Tips to STOP Getting Sick

stop getting sick- Understand the REAL cause of sickness, and strengthen your immune system with these unique tips

by Mike Geary - Certified Personal Trainer, Certified Nutrition Specialist
Author of best-selling program: The Truth about Six-Pack Abs

Note: The tips in this article can work anytime of the year to keep you healthy, strengthen your immune system, and prevent you from getting sick...not just in the winter months!

First of all, let us clear up a HUGE misconception about why more people get sick in the winter compared to warmer times of the year. Let's talk about cold temperatures first. You should realize that there's no such thing as "catching a cold". I can't believe how many people still have this huge misconception that cold temperatures can make you sick...

This is blatantly false... Cold temperatures do NOT make you sick!

In fact, did you know that there are multiple studies that actually show that exposure to cold increases your immunity? It's true! One study I read recently even showed that cold therapy such as ice water baths or other cold water exposure (such as cold water swimming) stimulates an improvement in your immune system.

What about so-called "germs"?

So are there really more germs and cold & flu viruses floating around in the winter? No, of course not! In fact, some medical articles I've read have indicated that there might actually be a slightly larger amount of cold and flu viruses all around us in the summer due to more favorable conditions for their survival on surfaces.

So then why do more people get sick in the winter? Well, I'll give you a hint... it's not the temperature, but rather the strength of the suns rays, and how this affects your health... In winter in the northern hemisphere (Canada, US, Europe, etc) sicknesses spike, but at the same time, it's summer in the southern hemisphere (South America, Australia, New Zealand, etc), and while sicknesses are spiking in the northern hemisphere, sicknesses are at their lowest point in the southern hemisphere since it's their summer.

And then when we're in summer in the northern hemisphere and most sicknesses go away, it's winter in the southern hemisphere, so colds, flu, and other sicknesses spike in the southern hemisphere.

So is it the warm temperatures that decreases sickness? Nope... It's actually all about the strength of the suns rays, and how much vitamin D your body produces due to the UV rays on your skin!

There are 2 theories that many people pass around as to why more colds, flu, and sickness occur in the winter depending on which part of the world you're in...

Theory 1. It may have to do with people generally spending more time indoors in the winter and thereby being exposed to more germs in enclosed buildings. It's a nice theory, but people are generally still in offices from 9-5 all week long whether it's summer or winter. As you'll see, theory 2 is the REAL culprit!

Theory 2. The reason people get sick more in the winter is mostly due to a drastic reduction in their body's production of Vitamin D, which is directly responsible for how strong their immune system is.

The suns rays are too weak in the winter generally (depending on the latitude that you live), and therefore, Vitamin D levels in the body drop significantly, which reduces immunity. Most people don't realize how important sunlight and Vitamin D levels really are towards so many functions inside their body, including immune system and hormone production and balance.

This aspect of lack of Vitamin D production and lowered immune strength in the winter months is what is actually the REAL reason why more sickness goes around in the winter. So you can silently chuckle to yourself the next time that someone tells you to "bundle up" so you don't catch a cold.

So how can you boost your immune system so that your body fights off sickness before it takes hold of you?

So here is my little ritual that I have been using for a few years now and really seems to keep me from getting any colds, flu, or any sickness at all.

As a matter of fact, I can't remember the last time I was legitimately sick. I think it's been 6 or 7 years since I've actually been sick. How many times have you been sick in the last 7 years?

Every time I feel a cold or something starting to come on, I do this ritual, strengthen my immune system, and my body always fights off the cold or sickness before I actually get full-blown sick.


1. Focus on Vitamin D (but NOT in pill form or "fortified" foods)

This is probably THE most important of all of these tips!

When it comes to Vitamin D, you need to be careful about artificial forms of vitamin D in many vitamin pills, as artificial vitamin forms are almost always either ineffective or possibly even detrimental compared to natural forms.

For this reason, you need to get your vitamin D naturally. The sun is the best source, and leads to a powerful strengthening of your immune system when your body can naturally produce Vitamin D from moderate sun exposure. Here is a previous article I did on how to get sun exposure in a healthy way without damaging your skin

I know not everybody can take a tropical vacation every winter, but if you can, it's best to try to take it right smack dab in the middle of the winter (when your vitamin D levels have dropped to their lowest)... getting even a few days of good sun closer to the equator in the middle of winter can really help increase your vitamin D and strengthen your immune system.

Remember that this does NOT mean getting burned in the sun... it means getting a moderate amount of sun on large portions of your body (not just your face) for approx 15-40 minutes per day WITHOUT sunscreen on (since sunscreen blocks the UV rays that directly stimulate the vitamin D increase in your body). Also, as a warning about sunscreens, see this article here about why sunscreens can cause cancer and increase body fat.

Everybody is different based on their skin tone... very pale skin tones may only need 10 minutes or so in full sun in the middle of the day to get adequate vitamin D before any skin damage occurs, but darker skin tones may need a slightly longer time (sometimes 30-40 minutes) in the sun to produce adequate vitamin D. To protect your skin, it's essential to get enough sun without sunscreen on, but NOT get burned.

In general, the UVB rays are only strongest from about 10 am to 3 pm to trigger Vitamin D production in your body (depending on time of year, latitude, and altitude).

With that said, I understand that a tropical vacation in the winter is not possible for everybody's schedule based on either work or finances, so...

Since you may not be going on a tropical vacation this winter, how can you still keep Vitamin D levels from falling dangerously low in your body?

Well, the best food sources of natural Vitamin D are egg yolks, fatty fish such as salmon and mackerel, organ meats, and some mushrooms (some portobella mushrooms and maitake mushroom are fairly good sources of vitamin D).

But what I do to make sure I'm at least getting a decent amount of the best absorbed vitamin D is to take a SMALL dose of cod liver oil daily in the deepest months of winter to make sure my vitamin D levels don't fall too low. Make sure to take only small doses of cod liver oil (enough for 50% to 100% DV of vitamin D), as large doses can give you an overdose of Vitamin A. I take about half to 2/3rds of the recommended dose on the bottle.

I'm also a big fan of Prograde Nutrition's natural VGF-25 multi-vitamin, which derives it's vitamin D from natural fish liver oil instead of a synthetic form of vitamin D. All of the other vitamins in VGF-25 (which stands for "25 veggies, greens, and fruits") are naturally derived too instead of most multi-vitamins that you find at your corner store that are synthetic.

By the way, fortified milk has added synthetic vitamin D, so it is NOT a good source. In fact, I don't trust any "fortified" foods at all, including crappy breakfast cereals which claim to be good sources of vitamin D... not so! Also make sure to read this article, which explains how our food supply has been modified in recent decades and now lacks the vitamin D that it used to contain.

2. Garlic to strengthen your immune system!

Garlic is one of the most potent of all superfoods! Not only does high dose garlic go back thousands of years for treatment of sickness, but recent studies back up the legendary claims for garlic boosting your immune system.

What's best though -- "aged" garlic pills, whole garlic in foods, capsules, etc? I can't seem to find a consensus on this one, so what I simply try to do is use a variety of sources, including garlic powder on a lot of my foods, fresh chopped garlic in meals, and also a garlic capsule or two each day.

If I feel a possible cold or sickness coming on, I really start loading garlic into my foods heavily and I take a few extra garlic capsules that day too.


3. Kombucha tea (and other probiotic drinks) strengthen your immune system

Kombucha tea is a fermented tea (naturally effervescent) that contains billions of friendly gut organisms (probiotics) that help to strengthen your immune system by bolstering your levels of good organisms in your gut.

Remember that 70% of your immune system lies in your gut and the health of the friendly organisms in there to protect you against pathogens and sickness.

You can find bottles of Kombucha tea at health food stores such as Whole Foods.

When I feel any sickness coming on, I start loading up on Kombucha tea or another probiotic drink, drinking it throughout the day. It has a strong taste, so I mix it with my normal iced teas at 1/3 Kombucha and 2/3 regular iced tea. I've started seeing other probiotic drinks on the market recently too, so just make sure to look for one that has very minimal sugar per serving (3-6 grams per 8 oz serving is acceptable, but much more than that is too sugary).


4. Green tea, Chamomile Tea, and other teas

There is evidence that green tea and chamomile tea can help aid in strengthening the immune system.

Even if the effect is small, you can't go wrong because both are loaded with powerful antioxidants unique to each tea.

For that reason, I try to drink a couple cups of green tea with a small bit of raw honey early in the day, and then at night, I have a couple cups of chamomile tea.

This isn't a bad idea even for a regular habit, but it's even more important when you feel a sickness possibly coming on. I also drink a lot of other teas too such as Rooibos tea, which is thought to be even higher in antioxidants than green tea.


5. Loading up on antioxidants

We already know how important antioxidants are to overall health as well as immune system support.

For this reason, I make sure to really load up on antioxidant-rich fruits, berries, teas, unsweetened cocoa (in smoothies, etc), and veggies to help prevent sickness.

I also make sure to take my daily Longevity Antioxidant blend from my friends at Prograde, which is a powerful synergistic antioxidant mixture of green tea, wolfberry, acai berry, Biovin grape, coffeeberry, and pomegranate.

I get that here: Prograde Longevity Synergistic Antioxidant blend



6. Light exercise (yes - light exercise, not hard)

When you feel a sickness coming on, a super-high intensity workout is not a good idea, as hard training forces the body to do a lot of recovery, this at a time when your body needs all of it's efforts on trying to fight off the oncoming sickness.

Although I usually recommend high intensity training, when sickness might be coming on, it's just a good idea to get some light exercise instead.

Personally, I like to get outside for some fresh air and go for a hike or go snowshoeing in the winter. These aren't very strenuous for me, so they won't cause my body to be forced to do a lot of recovery... but just getting out in the fresh air and getting the circulation going I feel is good to help the body fight off the sickness.


7. Avoid ALL processed foods and sweetened soft drinks

If you're serious about your health and getting lean for life, this should be an everyday rule for you anyway (except maybe for cheat meals)...

However, when you might have a sickness coming on, this is no time to bombard your body with processed foods, inflammatory omega-6 oils (soybean oil, corn oil, etc), fried foods, high fructose corn syrup, refined sugars, and chemical additives.

All of these force your body to do extra work to deal with all of this junk and the internal inflammation that they cause in your body. And by the way, grain-based foods like bread, cereal, muffins, pasta, and bagels are a big culprit in causing internal inflammation and disrupting normal gut function, so avoid grains as much as possible. In case you're new to the science of Paleolithic nutrition, humans don't actually need grains to survive...grains were never a part of the ancient human diet until agriculture came around just a few thousand years ago.

Instead, (especially when you might be getting sick) you need to give your body only wholesome unprocessed foods that are only 1 ingredient and that we were meant to digest most efficiently...fruits, berries, veggies, eggs, nuts, seeds, grass-fed meats, etc.

I also have a daily serving of immune system boosting Athletic Greens, which is surprisingly delicious, plus contains loads of probiotics and antioxidants, and other immune supporting superfoods.

These 7 tips will go a LONG way to helping to ward off that sickness that is trying to get a hold of you... Here's to a healthy strong body!

Note: I'm not a doctor, and none of these tips are prescriptions for any individual person... they are simply the steps I've personally used over the years to successfully fight off sickness pretty much every single time. Again, I haven't been legitimately sick in at LEAST 6 or 7 years now that I use these steps!

Please feel free to share this page with your friends and family to keep them healthy and strong!

Source : www.truthaboutabs.com

Stay Healthy To Keep Rockin!! See Ya..
P/S: Happy Birthday To Our Mr Rockenstein..U Rock Man!!!

[Yoshiki Hizaki]

High blood pressure (hypertension)

10 ways to control high blood pressure without medication

You don't always need prescription medications to lower your blood pressure. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.
By Mayo Clinic staff

If you've been diagnosed with high blood pressure (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), you might be worried about taking medication to bring your numbers down.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.

Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

In general:

Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).

Women are at risk if their waist measurement is greater than 35 inches (88 cm).

Asian men are at risk if their waist measurement is greater than 36 inches (90 cm).

Asian women are at risk if their waist measurement is greater than 32 inches (80 cm).

2. Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.

If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:

Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.

Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.

Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.

Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.

4. Reduce sodium(SALT) in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing sodium are:

Limit sodium to 2,300 milligrams (mg) a day or less.
A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.

To decrease sodium in your diet, consider these tips:

Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.

Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.

Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.

Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.

Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink
Alcohol it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.

If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more than the suggested amounts, cut back.

Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.

Don't binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.



6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.


7. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.

8. Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.
9. Monitor your blood pressure at home and make regular doctor's appointments

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.

Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.


10. Get support from family and friends

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.


Good Luck..Start Measuring Your Blood Pressure today!!
Stay Healthy n Keep Rockin

Source : mayoclinic.com ;D

[Yoshiki Hizaki]

Hello Guys..Wishing U All A Happy New year 2012!!!! \m/

Jogging Tips for Beginners
Written by: Tim

If you’ve recently made up your mind with regards to taking up jogging as your work out of choice for burning calories, it’s important that you prepare yourself with the right knowledge about this workout to ensure maximum output, convenience and less mistakes. Here are some pointers which you might find helpful in getting you geared up for this work out.

Warm ups and Stretching are the Key to Avoiding Injuries

It may not be a good idea to do any stretching exercises before you start jogging because your muscles will be cold and it can cause an injury when you pull at them, but what’s required is that you do a warm up activity at least for 5 minutes before you actually start jogging. Once you are done with jogging its pertinent that you spend at least 5 minutes stretching your body to ensure that you don’t cramp up..

The best warm up activity prior to jogging is brisk walking. Spend 5 minutes walking through the terrain at a brisk pace breathing deeply to get your lungs ready for the work out and getting your muscles warmed up for the activity.

The Right Form to Follow

There are a few contentions on what’s the right way to land your foot while jogging. In my personal experience, and through the observation of many long time joggers, I believe that it’s best to take shorter strides allowing your feet to land on the ‘middle’ portion of the sole moving to transferring weight onto the heel and finally the toe region. Some people, while jogging, take longer strides and land directly on the heel region, which can create more ‘impact’ because of lesser area of contact leading to a higher chance of injury and this movement also causes a braking effect in your stride causing more wear and tear not only to your shoe but to the muscles in your feet region.

Keep your body upright, without tensing up, while running and look straight ahead instead of bending down. Don’t stoop your shoulders, or your upper & lower back, as it causes more strain on your neck. Keep your arms relaxed, without clenching your fists, and allow for a smooth movement that goes in tune with your strides.

Breathing Style for Jogging

The right way to breathe is mostly what feels comfortable to you at your pace. Some say that it’s best to inhale through your nose and exhale through your mouth, but it’s very difficult to keep this going at a higher pace or higher mileage – your body soon needs a high intake of air and your nose is not capable to delivering such a high dosage, so at higher paces it’s best to breathe in with your nose and mouth in combination to allow for a maximum intake of oxygen.

Alternating Between Jogging and Brisk Walking

As a beginner, since your body is yet to adapt to the rigor of running, it’s best that you alternate 2 minutes jogging with 5 minutes of walking. You can steadily increase the number of minutes you jog and reduce the number of minutes you walk, so that in a couple of weeks you are doing 5 minutes of jogging and 1 minute of walking. By the fourth week your body should feel adapted to jogging so you can do a steady 20 minute jog without any break for walking (of course it’s important that you always start your jog with 5 minutes of walking for warm up, no matter how veteran you become at your running skills).

Increasing Your Mileage, and Intensity

The first two or three weeks are for your body to adapt to the practice of jogging. During this time, just focus on getting your form right and getting your body acquainted. You can do a mile, or a mile and half, initially, for the first two weeks, while you get used to this work out. From the third or fourth week onwards you can start incrementing a mile every week or half a mile increment every 3 days (I believe the latter is a better option). If you do this, in a couple of months you should be able to run for 40 minutes without a break, taking in 5 miles with ease.

Another aspect is to increase your intensity in the form of short sprints. A sprint, of high intensity, for one minute, would burn 50-60% more calories than a jog at a brisk pace for the same time. So by the fourth week, make sure you incorporate at least three or four segments of high intensity sprints, for one minute, in between your jogging span. You can increase the pace of your sprint as your body adapt to it, in a couple of weeks.


What Should You Wear for Jogging?

A good pair of ‘light weight’ running shoes is a must, so that you don’t injure your feet during this high impact workout. A low quality running shoe can give you a shoe bite and also create an internal injury owing to improper cushioning. If you are willing to invest more, you can get custom-made running shoes designed for your specifics, based on the structure of your feet and your impact style (some people are heavy on the back portion while some on the side portion of their feet). The bottom line is to wear shoes that give you a comfortable run. If you sense any pain in your feet owing to your shoes, get them changed as soon as possible.

Women should invest in a good quality sports bra, as a mandatory requirement, to avoid injury to their back, while also ensuring a comfortable run. It also helps to wear some sports vest or trousers made explicitly to improve your running experience with synthetic fabric that wicks the sweat off your skin. In case you don’t feel like expending money on these accessories, just wear clothes that feel comfortable to you – like t-shirt and shorts or jogging tracks. Wear a white upper garment, or reflective vest, if you are out running while it’s still dark, to be visible to moving vehicles.


What is the Best Time to Jog?

Most joggers would claim that morning time is the best time to jog, and I would agree. When you jog in the morning, you hike up your body’s metabolism for the whole day ensuring that you become a walking calorie burner. It also helps that the morning air might be fresher than the evening air. If you are jogging on the roads, it’s best to jog at around 6AM to 7AM when there is some visibility with less traffic.


Should I Eat or Drink Before I Jog?

If you are jogging in the morning, just have a few ounces of water 30-45 minutes before the jog. Most people don’t feel hungry when they wake up, but if you do feel hungry you can have a light snack of fruits or fruit juice, an hour before jogging. It’s quite uncomfortable to jog with food digesting in your stomach, but since fruits usually just take 15 – 20 minutes to move out of the stomach they are the best food option prior to a jog.

It’s best to avoid drinking a lot of water just before the jog because it can lead to cramping. Always drink up 30 minutes prior to jogging. Also make sure you relieve your bladder, and bowels, just before you head out for the jog, there is nothing more uncomfortable than running on a filled bladder or an uncomfortable bowel.

Once you start running for more than 20 minutes, it’s best to have some water on the go. Carry a 500 ml plastic water bottle with you, and drink up a few ounces of water after the 20 minute interval. If you are running for 45 minutes or more you might have to consider drinking some sports drinks like Gatorade to compensate for the loss of minerals through sweat. Replenish your body with plenty of water after the jog (if it’s more than 45 minutes be sure to have a sports drink). Instead of gulping down a lot of water in one go (which might make you feel nauseated), make sure you drink at a slower pace over a period of 5 minutes.


Take a Break One Day a Week

It’s suggested that you take a day off from your jogging routine once a week, basically jogging for 6 days a week. Initially you may even want to take two or three days off to allow your body to adapt to the rigor. It’s very important to allow the body to recuperate from the strain, and build strength in its bones and muscles, and a day or two off every week helps do that effectively. Just like in weight training, there is a tendency to over burn your body if you don’t take any days off.

Some Safety Tips for Jogging

Make sure you carry your cell phone with you while jogging with ICE (in case of emergency) numbers stored in it. Take an ID card with you (like your driving license). Also carry some money in case you need to take a cab back due to some injury or exhaustion, or if you need to buy a sports drink or medication. You can get a “jogger’s belt” so that you can secure these objects in it without you having to carry it in your pockets.

A few more tips on safety while jogging are as below:

Avoid running on tracks that are uninhabited, especially when it’s dark.

It’s best not to respond to hecklers, and ignore them, but if they try to get close to you make sure you give them a strict warning, in a strident tone, to back off. There is a law against bullying, and eve teasing, and hence hecklers can be reported to the cops.

Always wear bright (or white) upper garments or even reflective tracks when you are running with low visibility.

Carry a bottle of water with you (at least a 500 ml one).

Make sure your family/friends are aware of the time you go out for jogging, and the route that you frequent.

Avoid wearing head phones while jogging on roads or crowded streets because you might miss hearing a warning from behind, or even miss out on a honk from a car. It’s best to be on full alert while running on roads, instead of being lost in music (of-course it’s totally okay to listen to music while running on a treadmill or running on an open beach).

Trust your instincts while running, avoid a route if something inside you feels uncomfortable about it and don’t over-strain yourself before your body is ready for it.

Stay in a positive mood and enjoy the run instead of looking at it as a “chore” to be completed. The more positive you are in your mind the more comfortable your running experience will be as a whole.


In Conclusion

The initial 2 or 3 weeks is usually the toughest for jogging beginners because this is the duration in which the body is getting adapted and the mind is getting acquainted with the routine. You might feel like giving up, or feel uncomfortable during this period, but just keep at it while also taking care not to over strain yourself. Within the first month your body will feel like a running machine and from there on its fitness will keep building more fitness, it becomes a positive cycle.

Hopefully you got some useful insights from this post; I would appreciate comments from you on your experience with jogging and how it has helped in your fitness journey.

So until then, happy jogging! ;D

Source : www.iamnotobese.com/beginner-jogging-tips.php

[Yoshiki Hizaki]

Tips To Take Care Of Your Voice

Simple Common Sense Tips To Take Care Of Your Voice For Guaranteed Vocal Health & Vocal Power

Most of us use our voices all day long but only a few people are aware of how to take care of your voice to guarantee optimum vocal health and vocal power. Common sense vocal rules can really help you to perform, present & speak well. These simple vocal care tips will help you to become more confident, keep your vocal cords in tip top shape & put your best voice forward.


Keep Your Vocal Folds Hydrated

A moist vocal tract will give you the best sound with the least amount of vocal effort so it is wise to stay hydrated. Vocal health experts agree that you should drink a minimum of eight glasses of water per day. To keep your vocal cords functioning optimally, before and during an important presentation, anything you drink should be room temperature or close to body temperature. Ideally drinks should not be too hot or too cold because extreme temperatures can de-neutralize your sensitive vocal instrument.

If you travel frequently via airplane, drink lots of water while flying. Recycled air in planes is extremely dehydrating to the voice & skin. Speaking above the level of the constant often-unnoticed engine noise can put a great strain on your voice so talk as little as possible if you need to deliver a presentation on the same day that you fly.

The day before and the day of an important presentation try to avoid alcohol, smoking and second-hand smoke, caffeine, antihistamines and chocolate - note that penicillin and many prescription drugs also dry out vocal cords.

Prevent Excess Vocal Mucous

Many people find dairy products phlegm producing so if this is an issue for you avoid dairy. Also limit your sugar intake, including sugary drinks before giving a speech, presentation or public speaking. Stick with warm or room temperature water on the day of a presentation for optimum vocal performance.

If you need to entertain for work or like the occasional alcoholic drink with dinner, the night before and the day of your presentation avoid red wine, grain alcohol, vodka and beer because they can sometimes spark allergic reactions that decrease your vocal power. If you must drink for social reasons or simply cannot abstain, choose white wine instead.

Women who are pregnant, lactating or menstruating will generally experience extra vocal mucous and vocal cord swelling. To manage this simply take more time to warm up than usual and drink extra fluids to ensure your vocal cords are moist and flexible.


Vocal Don’ts

Speakers often clear their throats as a nervous habit. Try not to do this. Instead, cough gently or silently. Then build up saliva in your mouth, lower your chin to your chest, and swallow.

If you are feeling unwell or struggling vocally, don’t speak with a forced whisper. The reason for this is that your tiny crycothyroid muscle at the back of your throat weakens and wears out much faster than if you just speak normally.

The best way to manage an ailing voice is to use your voice as little as possible or to give yourself complete vocal rest for 12 to 24 hours. If that isn’t possible, make sure you warm up slowly and gently with a nasal focus to keep any strain off of your throat and voice. Only light and gentle vocal exercises should be performed if you are unwell.

For optimum vocal performance before or during an important presentation don’t drink anything carbonated because it could cause you to burp.

Many peak performance trainers also suggest following basic food combining principles like not combining protein and starch in the same meal and eating fruit only on an empty stomach. The food combining rules aren’t for everyone but if you do choose to follow them you will have access to significantly more energy because the body doesn’t have to work as hard to digest the food in your stomach. Consequently more energy can be channeled into your presentation.


Vocal Do’s

You can chew gum or suck on lozenges to keep your vocal folds moist. I have found lozenges with glycerin to be the most soothing to the voice. Also stay away from menthol flavors because they tend to irritate delicate vocal folds.

To comfort a fatigued voice, many vocal professionals choose to drink honey and lemon in warm water. Warm peppermint or chamomile tea with or without honey can also be very soothing to the voice. The natural peppermint will give you energy and the chamomile will calm you. You can also mix peppermint & chamomile together for variety.

Finally, ample sleep and complete vocal rest are the best solutions to heal an overly stressed voice. If you are leading up to an important presentation and are in any way nervous about it, following these simple vocal rules will really help you. In order to perform, present or speak well it is best to do everything you can to get out of our own way physically, vocally and psychologically. Again, these simple vocal care tips will help you to become more confident, keep your vocal cords in tip top shape and put your best voice forward.

goodluck!! ;D

Source : www.expressingyou.com/article/vocal_health_tips.php

[Yoshiki Hizaki]

Cholesterol-Lowering Snacks

Q: I can't stop snacking between meals, but I want to try to eat things that will help me lower my cholesterol (instead of raising it!). What would you recommend?


A: The good news — or the bad news, depending on what you're snacking on — is that "bad" low-density lipoprotein (LDL) cholesterol is sensitive to diet, though less sensitive than triglycerides and good high-density lipoprotein (HDL) cholesterol. Fortunately, the same foods that can help lower LDL may also improve HDL and triglycerides. So instead of snacking on chips and doughnuts, consider these healthier options:

Nuts and seeds.
Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL. But it's easy to overdo it on nuts and seeds (and they are calorie dense), so I suggest limiting your total intake to about one ounce, or 1/4 cup, a day if you are also trying to lose weight.

Apples.
Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup. The protective antioxidants are in the apples' skin, so don't peel them.

Oat bran.
An important source of water-soluble fiber, oats have long been recognized as a potential cholesterol-lowering dietary component. The soluble fiber in oat bran binds with bile acids in the intestine to block the absorption of cholesterol by the body. According to a study conducted at the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston, antioxidant compounds found in oat bran called avenanthramides can also prevent white blood cells from sticking to the artery walls, which is an important step in preventing plaque formation. So why not have a bowl of unsweetened oat cereal as a midmorning or mid-afternoon snack? Not only is it filling, it's good for your heart.

Grapefruit.
Studies show that the phytochemicals called liminoids in pink and red grapefruit make them powerful LDL busters. But this snack is not for everyone. Because grapefruit can interfere with the breakdown of certain medications, including statins and calcium channel blockers, don't eat a lot of grapefruit or drink the juice as a snack if you're on these medications.

Keep Your Healthy Lifestyle
Thank You

Source : www.everydayhealth.com

[Yoshiki Hizaki]

Can A Broken Heart Cause Heart Attack?

When you grieve, your body releases stress hormones that can wreak havoc on your cardiovascular system. Find out how it puts you at a greater risk for heart attack and how to protect yourself.

More than a romantic sentiment, a broken heart may be physically possible, according to the findings of a recent study. An international group of researchers interviewed nearly 2,000 people hospitalized after a heart attack. One of the questions they asked was whether a loved one had died within the past six months. Based on the participants’ responses, the researchers were able to calculate that heart attack risk rises to as much as 21 times higher than normal within the first day after the death of a loved one and six times higher during that first week. The risk, they found, remains elevated for at least a month.

“There is great data to show that in times of crisis, the incidences of heart attacks increase,” says Tracy Stevens, MD, a cardiologist at St. Luke's Mid America Heart Institute in Kansas City, Mo. and a spokeswoman for the American Heart Association, which published the study in its journal Circulation.

Grief Heart Attacks: How They Happen

How can a broken heart, an emotional reaction, trigger a potentially fatal physical one? When you’re feeling stressed, your body steps up its production of the stress hormones adrenaline and cortisol. It’s your flight-or-fight response, explains Dr. Stevens. The adrenaline helps you prepare to face what your body perceives as danger (fight) or escape from the danger (flight). Your body doesn’t seem to know the difference between danger and stress.

This increase in stress hormones can:

Stimulate your heart
Raise your blood pressure
Constrict your small blood vessels

When your heart is over-stimulated, your heartbeat can get out of whack, and abnormal heart rhythms can lead to a heart attack. A few different mechanisms are at work. When you have high blood pressure, it puts undue stress on the walls of your blood vessels.

Adrenaline can cause plaque that has built up in your arteries to rupture, and ruptured plaque is a major cause of heart attacks and stroke, Stevens says. “The body sees that rupture as a cut and wants to heal it,” she explains. “It immediately forms a clot at the site of the rupture, and that’s what triggers the heart attack or stroke, depending on what area the artery where the rupture occurred is supplying.”

Cortisol stimulates the production of fat in your stomach, and as that fat accumulates around inner organs, other organs, including the heart, can suffer. “Fat in our abdomen can create an inflammatory state, which makes our plaque rupture as well,” Stevens says.

Women over 55 are much more likely to suffer from broken heart syndrome than men, according to research presented at a meeting of the American Heart Association.


Emotional Stress and Heart Disease

How you respond to your loss also can contribute to heart disease. Some people react to sad news by overeating, trying to find comfort in food. Others don’t eat at all. “Both are unhealthy situations for your heart,” Stevens says.

When you have that brokenhearted feeling, you may have trouble sleeping, too. You might be up crying at night and then be too exhausted to exercise. It’s an unhealthy cycle that can lead to a weakened immune system and an increased chance of death, particularly from heart disease. “Sleep disorders carry with them a cardiovascular risk,” Stevens says. Another recent study in Circulation found that the risk for a heart attack in people who had trouble sleeping is 27 to 45 percent greater than it is in people who get the sleep they need.

Preventing Heart Attacks While Grieving

How you heal your broken heart can help protect you from a heart attack:

Reach out for support. You might find comfort being around friends and family. Joining a bereavement support group might provide a different kind of solace, as you’re able to share your grief with others facing a similar situation.
Talk to your doctor. Your doctor may suggest temporarily taking medication to help you overcome your grief. It’s also important to take good care of yourself so your own illness doesn’t add to your grief.
Know heart attack symptoms. If you experience symptoms of a heart attack, such as chest discomfort, shortness of breath, nausea, cold sweats, dizziness, or stomach pain, get help immediately.

Grief is a process few, if any, people can avoid — finding ways to cope with it can make it easier on you both emotionally and physically.

Source : EverydayHealth.com

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