Aspirin – The Wonder Drug

When aspirin was ‘invented’ in the late 1800’s, it heralded a new era in modern medicine. Touted as a wonder drug, it could take away the pain of aching joints, relieve inflammation and reduce fevers. Truly a remarkable feat of modern science! But was it?
The active ingredients in most modern syn.... Read the full article at https://planetsupplement.com/aspirin/

The Truth About Saturated Fats - A Major Study!

In 1991, the U.S. National Institutes of Health (NIH) launched one of the biggest nutrition studies in history. It was part of the Women’s Health Initiative, a clinical trial and observational study involving 161,808 postmenopausal women. The women were generally healthy and aged 50 – 79 y.... Read the full article at https://planetsupplement.com/saturated-fats/

10 Celebrities Living The Good Life Without Dieting

On the big screen, celebrities seem to be something not really of this world, looking perfect every second. But they’re just like us, with their own little guilty pleasures that aren’t always good for the figure.
We found 10 stars who think living life to the full is much better than dieting all.... Read the full article at https://planetsupplement.com/celebrities-without-dieting/

Possible pitfalls of increasing Testosterone levels to build muscle

Every man in his right mind strives for an athletic body with a well-developed musculature. Not only does an athletic body make a man desirable in the eyes of attractive women. An athletic body also projects an image of success in the business world. We picture losers as men who are either too.... Read the full article at https://planetsupplement.com/increasing-testosterone/

Basic Skin Care Advice That Will Bring On Better Than Basic Skin

Surely you’ve wondered how those beautiful women on television kept their sparkling appearance over the years? The answer is that they know a lot about skin care. Some of the things they do will be discussed in the following article. No matter what type of skin you have, this article will guide y.... Read the full article at https://planetsupplement.com/basic-skin-care-advice/

Simple Solutions To Common Complexion Issues

Where skin care is concerned, you may be overwhelmed at the vast selection of products and treatments available to you. A better looking complexion is an article away. Try reading over the following guidelines if you want to have beautiful skin.
Never shave dry skin. Use shaving cream or.... Read the full article at https://planetsupplement.com/complexion-issues/

Are You Still Using Your Treadmill as a Clothes Hanger?

A couple of years ago I whipped out the big bucks and purchased myself a good quality treadmill. It took me several hours to put that sucker together. When I finally had it finished, I realized that there was no way in hell I could ever move it. It was HUGE and weighed a ton! I had assembled it.... Read the full article at https://planetsupplement.com/treadmill-clothes-hanger/

Muscle Building Foods And Diet

What are the best muscle building foods when you have no time to spare and want to start packing on lean muscle mass right away? The good news is that this is more than an article about whey protein, shakes and power bars. All of those have their place, but they don’t fill out a complete diet by .... Read the full article at https://planetsupplement.com/muscle-building-foods-diet/

5 Ways To Increase Blood Flow and Circulation to Your Muscles

Your body craves for a constant supply of blood to thrive in life. This blood gives your body’s tissues the oxygen and nutrients they need.
You might be hitting the gym hard every week but all this hard work can go to waste if your muscles are not getting the blood and nutrients they n.... Read the full article at https://planetsupplement.com/increase-blood-flow/

Guggulsterone (or Gugglesterone) and its Effects on Humans And Animals

The most common method of dieting is to reduce caloric intake. However, as this will ultimately result in a reduction in metabolic rate. The most likely explanation for the reduction in metabolic rate is a reduction in thyroxine (T4) and triiodothyronine (T3), the thyroid hormones. These hormones are responsible for maintaining the metabolic rate.

Guggulsterone (or Gugglesterone) is reported to be the active ingredient of Guggulu, a resin product isolated from Commiphora mukul, a plant native to India. Many studies have reported that guggulsterone has hypocholesterolemic activity. However, gugglesterone may also increase thyroid hormone levels.

Guggulsterone: Animal Studies

A study investigating the potential thyroid-stimulating effects of gugglesterone administered gugglesterone (10 mg/kg body weight/day) or a placebo to carbimazole-treated rats. Carbimazole is a hypothyroid agent. Administration of gugglesterone for 6 days restored thyroid function and resulted in a significant elevation in both T3 and T4.

Guggulsterone: Human Studies

Studies investigating the effects of guggulsterone in humans have focused on its hypolipidemic properties. No specific studies have investigated its thyroid-stimulating potential in humans. However, that does not mean that the supplement is worthless. Hypercholesterolemia and hypertriglyceridemia are common in overweight individuals. Therefore, gugglesterone may provide some benefit to overweight individuals who have high levels of serum cholesterol and triglyceride levels.

The administration of gugglesterone for 4-24 weeks at a dose of 75 mg-1 g per day has been effective in lowering serum cholesterol and triglyceride levels by 18_30% Furthermore, LDL and HDL have also been affected by gugglesterone supplementation, with a typical drop of approximately 12-19% in LDL and an increase of about 20% in HDL.

The exact mechanism of action is not known, but animal studies suggest that gugglesterone increases LDL binding sites within the liver membrane, resulting in a significant uptake of LDL by the liver. Therefore, serum cholesterol appears to be reduced by increasing the rate of lipoprotein catabolism.

Guggulsterone: Safety and Toxicity

Of the studies investigating the effect of gugglesterone as a hypolipidemic agent, just one study has included additional tests to determine its safety. The authors reported that gugglesterone administration was completely safe and devoid of any effect on liver, kidney, or cardiovascular function. However, caution should be given to individuals who are taking prescription medications for hyperlipidemia who intend on taking gugglesterone.

Research suggests that gugglesterone may lead to a diminished effectiveness and even nonresponsiveness of certain prescription drugs, such as propranolol or diltiazem. Gugglesterone administration may alter the absorption of these drugs by nearly 35%. As with any drug or even any dietary supplement, if you are taking prescription medications, you should be monitored by your physician.

Will An Egg Give Me A Heart Attack? The Cholesterol Controversy

The Cholesterol Controversy: Every morning we have the same conversation across my egg. My husband insists it’ll be the death of me, and I keep reminding him that our grandparents have been eating eggs for way longer and boasting about how they could do ten times more work than we, the so c.... Read the full article at https://planetsupplement.com/cholesterol-controversy/

Osteoporosis – Definition, Causes & Treatment

Osteoporosis is literally defined as bone thinning. Over time, without knowing about it, you may be losing substantial amounts of your bone density. This gradual process may even go unnoticed till it’s too late. Simple measures can ensure that this doesn’t happen to you.
Causes of Ost.... Read the full article at https://planetsupplement.com/osteoporosis/

The relationship with my fitness routine - A journey of self discovery

Doesn’t it seem like the girl walking in the mall next to you is skinnier than you are; and then sometimes to really make life intolerable, while you’re standing in the Fat aisle shopping for potato crisps, a twenty-something vision sweeps past, holding one of those low-fat yoghurts, wearing a na.... Read the full article at https://planetsupplement.com/fitness-routine/

Oprah Finds Just The Right Diet And Sheds The Pounds

The Oprah Weight Loss Story – It’s no secret to the world that Oprah has battled the bulge for most of her adult life. She’s always been very candid and up front about it. We’ve also shared in her triumphs and sympathized with her when she’s put weight back on again. And now we applaud her .... Read the full story at https://planetsupplement.com/oprah-weight-loss/.

Yeast Infection (Candida vulvovaginitis) - Symptoms & Remedies

Candida vulvovaginitis, or yeast infection is a common health problem among many women. Recent studies indicate that at least 75 percent of women will have experienced yeast infection at least once in their lives, in which 40 percent of them will have recurrent yeast infections. Because of the.... Read the full article at https://planetsupplement.com/yeast-infection/

Skin Complications - Tips To Fight Age Spots, Itchy And Dry Skin

Skin complications are the last thing you have time for whether it’s right before an office meeting or a night out on the town. When skin misbehaves, it’s up to you to whip it back into shape. Avoid skin glitches by following these tips to get your skin back on track.
Stop Age Spots
Age spots.... Read the full article at https://planetsupplement.com/skin-complications/

Life after Extreme Weight Loss - A Change of Perspective

Losing an immense amount of weight can greatly impact your life. You may find you can do things you couldn’t do before weight loss. Extreme weight loss can also bring along many emotional changes as well in addition to the physical changes that happen. Losing a large amount of weight can leave.... Read the full article at https://planetsupplement.com/extreme-weight-loss/

A Few Thoughts About The Absolute Best Way To Lose Weight

What Is The Best Way To Lose Weight?
Many fitness coaches say that there is no easy way to losing weight, but this does not stop a lot of overweight men and women from looking for the best way to lose weight. Different people may have different reasons for shedding those extra pounds, and some.... Read the full article at https://planetsupplement.com/best-way-to-lose-weight/

Visualization and Weight Loss

It has been proven that visualization can improve many conditions, among them weight loss. This is how it works. You hold a mental vision of how you would want your body to look like, and subconsciously you will begin to act in a way that will lead you in that direction. You will become more.... Read the full article at https://planetsupplement.com/visualization-weight-loss/

Muscle Fuel – A Guide to Protein Supplements - Protein Shakes & Amino Acids

There are hundreds of supplements out there for building muscle and losing weight and it’s hard to know as a consumer which of them offers genuine advantages and which ones you should ignore. The fact of the matter is that some of them genuinely do work, and in fact are really great at helping.... Read the full article at https://planetsupplement.com/protein-shakes/

The Somanabolic Muscle Maximizer Scam Report

An Honest Review Of The Somanabolic Muscle Maximizer
In this Somanabolic Muscle Maximizer Scam report we’ll be exposing the truth about the Somanabolic Muscle Maximizer: Is it really the most effective muscle building program out there? Is it worth your time and money? Or is it just another scam.... Read the full article at https://planetsupplement.com/somanabolic-muscle-maximizer/

Boosting Growth Hormones and Testosterone Levels in Everyday Life

Combine these tips, suggestions, and recommendations collected from various authentic sources to maximize the production of human growth hormones and testosterone levels. The best results can be accomplished from the combination of all these ways.
Testosterone and growth hormones are important.... Read the full article at https://planetsupplement.com/growth-hormones/

The Raw Food Detox Diet - Change Your Eating Habits!

The raw food detox diet will have you looking and feeling your best in no time. Find out why!

Feeling a little tired, overweight or bloated lately? Choosing to start a raw food diet plan will naturally help to detoxify your body. By following some simple changes in your eating habits you will find yourself on the road to better health, clearer skin and eyes, and you will be able to release some of those stubborn pounds that like to hang onto us.

By consuming a diet of uncooked, unprocessed foods and raising your intake of fresh, organic foods your body will quickly release unwanted pounds. When your body is able to detoxify itself from all of the harmful build up, excess pounds start to melt away. You will not only start to look fabulous, but you will begin to feel fabulous as well! The theory behind the raw food detox diet is that when you choose to cook your foods (generally above 118 degrees Fahrenheit), the naturally occurring live enzymes in them that are so crucial for proper digestion are destroyed. This in turn causes the food to be altered and less digestible to the body and can interfere with normally functioning metabolism.

When you follow the raw food diet, the foods you consume will be raw, not cooked, slightly warmed up perhaps but not heated to more than 118F.

The raw food detox diet is a process that you just need to choose to begin. The idea of eating raw foods has always been with us before there was fire there was no cooked food! Following a raw food lifestyle is energizing and has been shown to heal many chronic illnesses.

As you start to transition to a raw food diet your body will naturally go through a process of cleansing. Following years of consuming cooked and processed foods the body has accumulated many toxins. When you start eating more live whole foods, the first thing your body will start to let go of is these toxins. You may experience some mild symptoms of detoxification such as gas, headaches or bad breath. These are temporary and can be alleviated by relaxing, resting and drinking plenty of pure water. If you can, try to go to bed earlier. If you do feel really uncomfortable on just raw foods alone initially, add some cooked brown rice or steamed veggies to help your body ease the transition.

How do I begin the Raw Food Detox Diet?

The first thing you'll need to do is take a good hard look at what you are currently eating. You will need to get rid of all of the processed foods you have around. Look to eliminate anything WHITE - white sugar, pasta, breads, cookies, cereal, processed soy products, rice and potato chips. Basically if it comes in a box or a package you won't be eating it. This alone can make huge changes in your health and wellness.

The next thing you'll need to go is grocery shopping. Stay at the edges of the store and if you can, the organic produce section. Fill your cart with raw fruits and vegetables and especially leafy greens such as spinach, romaine, chard and kale. These may look foreign to you if you're just starting to research the raw food diet but grab a few bunches of whatever looks interesting to you. Make sure to grab bananas, apples, oranges, pears , whatever fruits you find appealing and don't be afraid to get quite a lot as you're going to be eating a lot on this diet.

Morning Detox

Start simple. One of the easiest ways I know to get started with a raw food detox diet is to make the decision to eat nothing but fruit until noon each day for the duration of your detox. Give up your regular cereal and milk, or toast and juice combos. Mono-fruit meals are even better for your digestion (one type of fruit and eat until you are satisfied.) But feel free to mix and match or create a beautiful fruit salad.

Drink plenty of water as well to help your body flush out the accumulated toxins. Fruit digests quickly and simply when eaten alone. If you find you are still hungry, then eat more fruit. This way of eating in the morning will help to detoxify you through elimination as well as giving your digestive system a much needed rest from digesting heavy proteins, fats and starches.

Try a raw food green smoothie! A raw food detox diet is very simple to follow. Simply add in more fresh, raw living foods, and eliminate cooked and processed. Changes in your health and weight will be almost instantaneous. Research. Read. Educate yourself. Surround yourself with others who are on the same healing journey.

Need some good diabetes diet plan advice? We’re here to help!

Gestational Diabetes Diet
For a woman diagnosed with gestational diabetes, following a doctor recommended gestational diabetes diet is the first line of defense towards maintaining proper glucose levels during pregnancy. Gestational diabetes develops when a pregnant woman’s pancreas fails to.... Read the full article at https://planetsupplement.com/diabetes-diet-plan/

Green Tea Weight Loss - Diet And Weight Loss Tips!

Green Tea Weight Loss? No doubt we all have read lots of weight loss tips that show the connection between green tea and weight loss, and about the great health benefits of green tea. From lowering cholesterol to helping in the prevention of certain types of cancer, drinking green tea or even taking a green tea supplement does provide many benefits.

But did you know that some studies have shown that by including green tea as part of a healthy weight loss system, along with regular exercise routines, it can help you to reach a more healthy weight?

Caffeine, which is a natural ingredient in green tea, is sometimes referred to as green tea fat burner because it has much the same effect as eating fat burning foods. This is very helpful in weight reduction because it increases your energy levels, helping to motivate you to get up and move around more. It is probably for this reason that many people who have tried it swear by the benefits of green tea and weight loss.

Green tea caffeine (or any caffeine) is also a fat burner itself, and taken in the right amounts it can help your body to burn fat. But as with anything else, caffeine should be taken in moderation because of possible side effects.

For instance, some people who consume caffeine have noticed side effects such as nervousness, and sleeplessness. The recommended amount of green tea for maximum health benefits is four to five cups per day, so if you are caffeine sensitive, try getting your caffeine in the morning.

If you have a couple of cups of the weight loss tea with your breakfast (instead of coffee) another cup mid morning, and one or two cups with lunch (cold, if you prefer) by the end of lunchtime you will have fulfilled your quota of tea for the day. This way, by not drinking the diet tea later in the day, you are less likely to experience sleeplessness than if you drink it later in the evening.

Green Tea And EGCG

Caffeine is not the only ingredient in green tea that helps with weight reduction. A healthy diet always consists of antioxidants and green tea is full of them. The active ingredient in green tea is named epigallocatechin gallate, but is more commonly known as EGCG.

There have been studies that show this antioxidant is actually much more powerful than vitamin E. Catechins in green tea are valuable in boosting thermogenesis and fat oxidation in humans, and these are both processes in our bodies that burn calories.

Catechins have also been shown to slow the rise of glucose in the human body after eating. Higher amounts of glucose means more insulin production and these high levels of insulin promote higher fat absorption rates. By lowering the glucose level after a meal, the rate of fat absorption is lowered, meaning that less fat is absorbed.

Adding a green tea weightloss brew to your healthy diet and exercise program can boost what you are already doing to get healthy and lose weight. Whether you choose to drink the tea or take a green tea weight loss supplement, you can help yourself get healthier and lose more weight by this addition to your weight loss regimen.

Brew Your Own Green Tea

Many of us today are finding out what the Chinese have always known. Green tea is a delicious drink that is also good for you. To get the most out of your tea, avoid the bottled, processed kinds you find in grocery stores or gas stations. Brewing your tea fresh will not only give you a delicious drink, but more of the health benefits of green tea as well.

In order to brew your tea, you’ll need fresh green tea leaves which can be found online, in some grocery stores, or at most oriental specialty stores. You’ll also need a teapot of course, and any teapot is ok, but Chinese teapots were created with this brew in mind and they will give you the best results.

Fresh, quality water is a must for your fresh brewed tea, and you’ll need teacups as well. If you prefer to use a Chinese teapot, you can pick one up for anywhere from twenty dollars to around 100 dollars.

You can get a good measure of the amount of water you need by filling a teacup and pouring it into the teapot. Do this for the desired amount of cups of tea.

• To brew your tea, you first need to heat the water to just before boiling, or about 170 degrees. Some experts agree that boiling water destroys the antioxidants contained within.

• One teaspoon of tea leaves per cup seems to be ideal for most people, but experiment to find the perfect amount for your taste. It may take a couple of times before you get the perfect cup of tea.

• When the water has reached the correct temperature, add the tea leaves and gently press them into the water, stopping short of pushing them all the way to the bottom. Allowing the tea leaves to float in the water gives them room to expand. Do not stir or shake the tea.

• The tea will be ready to enjoy after allowing it to sit for no longer than two minutes, as any longer than this will cause it to be too strong or bitter. Some people save their leaves and use them two or three times, but this is a personal choice of course.

• While many people prefer to drink their green tea as is, some also like to flavor or sweeten it with honey or fruit. Not only are these ingredients healthier than sugar, but they tend to enhance the flavor of the tea better than sugar.

Buy fresh green tea that was harvested early in the year and follow the directions for the most refreshing beverage that is not only a great thirst quencher, but one that can also help you fight off certain diseases, help you to relax, and will be a tastier drink for your green tea weight loss program.

Other Benefits Of Green Tea – Helps To Lower Cholesterol And Can Prevent Some Types Of Cancer

Because green tea is packed with antioxidants, also known as polyphenols, weight loss with green tea is not the only benefit you will gain with its consumption. These antioxidants can help reduce the effects of free radicals, help heal wounds, control blood sugar and manage gas.

One of the most amazing effects of green tea however, may be its ability to help reduce total cholesterol while increasing the amount of good cholesterol in your body. It does this by both blocking cholesterol from being absorbed, and also by lowering the amount already absorbed by your body, although it seems to be more effective at blocking cholesterol before it’s been absorbed at all.

Cholesterol in humans is one of the main causes of heart disease. LDL cholesterol, the bad kind, can cause atherosclerosis which is a buildup of cholesterol plaque in the arteries. Too much plaque causes heart disease and heart attacks, as well as stroke.

Oxidation of LDL is the reason it can stick to the artery walls. Many people who are at risk for heart disease have too much bad cholesterol but not enough good cholesterol. Drinking five to ten cups of green tea each day can help to lower your cholesterol and prevent new buildup in your arteries.

Because of the high concentrations of antioxidants found in green tea, some of its other amazing benefits include its ability to lessen your chances of contracting certain types of cancer (much like the hugely popular health drink, Acai berry juice). Here again, the Catechins found in the tea are the antioxidants that are most effective in fighting these problems.

Many scientists believe that there is no scientific evidence of the cancer fighting powers of green tea, and some even contend that it can be harmful because of possibly blocking the effects of many prescription cancer fighting drugs. Studies done by others however, have revealed that the catechins are successful in helping fight and prevent some cancers such as stomach cancer, leukemia, prostate cancer, and many others.

There are many theories as to the ways green tea actually helps to fight cancer. Some research suggests that it confuses cancer cells in leukemia patients, which helps to kill them. Other research has found that in bladder cancer, the tea matured the cells making them bind together and making it more difficult for them to move around and spread. There have even been studies showing that green tea can deactivate the molecules that tobacco uses to cause cancer.

There are many places on the internet where you can find free weight loss tips and tons of other information that explain the health benefits of adding green tea to your diet, but as stated before, there are conflicting opinions on the amount of green tea you should drink every day. Many seem to be in agreement, however, that in order to benefit from its healing and preventive powers, you need to drink around five to ten cups a day, assuming you have no problems with the caffeine content or the taste. If taste is a problem for you, you may want to consider green tea supplements or decaf.

Beware of how your tea is decaffeinated since certain methods can remove the beneficial compounds of the tea. Tea decaffeinated with water/carbon dioxide retains the highest amount of catechins.

As with any diet consisting of medication or herbs, you should consult your doctor before starting the green tea diet, and when choosing a supplement to buy, be sure that the company is reputable and known for listing all ingredients on the label.

Many herbal supplements are not subject to any regulatory groups. Because of this, some tend to add ingredients that can harm you or do not list all ingredients. Herbs can interact with certain medications or other types of herbs so it is important to know everything you can about what you are taking before combining any treatments.

With all of the health benefits of green tea, there is no reason not to try it and many reasons to get some today. In addition to being a very effective weight loss tea, it is a natural way to prevent high cholesterol and heart disease now before they get out of hand, and is a great alternative to having to take prescription medications.

How Pumping Iron Changed Bodybuilding Forever

Some years ago, there were two characters on the popular comedy show, Saturday Night Live, that made good natured fun of the sport of bodybuilding.  The characters had a bodybuilding show called “Pumping up with Hans and Franz”.  The two talented comedians who performed the skit were.... Read the full story at https://planetsupplement.com/pumping-iron/.

Mike Katz - A Pumping Iron Star with a Big Chest and a Big Heart

The movie Pumping Iron made the careers of a number of body builders.  The most notable household names that became huge stars from the Pumping Iron movie are the previous governor of California, Arnold Schwarzenegger and the man who went on be become the name we most associate with The.... Read the full article at https://planetsupplement.com/mike-katz/

Franco Columbu - Doctor, Actor and Bodybuilder

Franco Columbu was born in Sardinia, Italy in 1941.  He immigrated to the United States in 1969, becoming a naturalized citizen in 1987. Columbu has earned numerous bodybuilding titles, including Mr. Olympia, Mr. International, Mr. World, Mr. Universe, Mr. Europe, and Mr. Italy, despite his.... Read the full article at https://planetsupplement.com/franco-columbu/

Ed Corney - Perhaps the Best "Poser" in Pumping Iron

In modern day language that the young people use, to be a “poser” is a bad thing.  But in the world of bodybuilding, to be a great poser meant you knew well how to put your well toned body on display and that meant winning a lot of competitions. When the movie, Pumping Iron erupted.... Read the full article at https://planetsupplement.com/ed-corney/

Ken Waller - The Charming Villain of Pumping Iron

The movie, Pumping Iron is a documentary about bodybuilding that erupted a huge national interest in the sport.  The dozen or so “stars” of the movie were in actually the best of the best of the bodybuilding sport of that time.
Obviously, certain names such as Arnold.... Read the full article at https://planetsupplement.com/ken-waller/

Lou Ferrigno - How Pumping Iron Gave Birth to the Incredible Hulk

The name Lou Ferrigno had never been heard by most people outside the bodybuilding world until the movie Pumping Iron was released and became a surprise success in 1977.  The documentary tells the story of a group of bodybuilding competitors preparing for the 1975 Mr. Olympia competition.
Lou.... Read the full article at https://planetsupplement.com/lou-ferrigno/

Serge Nubret Fulfills His Destiny in Pumping Iron

When the movie Pumping Iron begins, the stage full of extraordinarily well developed men looks the same in many ways. The sculpted figures, the amazing bulges and the stylistic way they strike a pose gives the impression that there is nothing there behind those muscles.  Nothing could be further.... Read the full article at https://planetsupplement.com/serge-nubret/

Danny Padilla - The "Little" Bodybuilder Who Just Wanted to Win

The sport of bodybuilding is a tall man’s game.  But there is one minor character in the breakthrough bodybuilding movie Pumping Iron that deserved a better role than he got in the film and in that competition.  That bodybuilder’s name is Danny Padilla.  Danny stood out among the.... Read the full article at https://planetsupplement.com/danny-padilla/

Scurvy is Back! An Old Health Problem In A Modern World!

Scurvy – Encountering An Old Health Problem In A Modern World

Where it was once a common plight for sailors on long ocean journeys, scurvy hasn’t been a mainstream health problem for many decades, if not a century or more. For that reason it’s dropped off the medical radar somewhat and is no longer included in general health surveys. However, it recently reappeared in a group of patients with diabetes at a hospital in western Sydney in Australia.

Scurvy is caused by a severe and long lasting lack of vitamin C in the diet. Vitamin C is a vitally important nutrient that is required by the body for a number of functions, including tissue repair. Scurvy can also be fatal if not diagnosed and treated. The fact that nearly 2 million sailors died of the condition between 1500 and 1800, before it was discovered that sucking on a lime daily prevented it, is proof of scurvy’s deadliness.

One of the primary sources of dietary vitamin C is fruit, particularly citrus fruit. However, fruit also contains fructose, a natural sugar that is converted to glucose by the body. Because of this, many diabetes patients cut back their fruit intake in an effort to keep their blood glucose levels under control. Unfortunately as it turns out this has brought on other serious health consequences. Such as scurvy

And it’s thought that the problem may not just be restricted to diabetic sufferers either. Australia, like so many other developed countries, suffers from its fair share of modern dietary issues. Until now though scurvy was not considered one of them but that belief may have to be rethought in the light of these findings.

Discovering Modern Scurvy

The recent re-occurrence of this disorder first came to the attention of Professor Jenny Gunton, who heads up the Westmead Institute for Medical Research Diabetes Centre in Sydney. She noticed that one particular patient had an ulcer that was not healing, despite regular topical treatments. So she started wondering and, following up on a hunch, quizzed the patient about her diet.

It turns out that the patient was inadvertently over cooking her vegetables whilst at the same time not eating very much fruit due to her diabetes. So the Professor ordered a blood test for vitamin C and zinc, two essential nutrients required for efficient wound healing. Sure enough, the patient returned a vitamin C score of just 10. Given that forty plus is normal, this patient had only one quarter of the quantity of vitamin C required for normal healthy function.

Professor Gunton then arranged to test other patients who attended her clinic with wounds that were slow to heal. Two thirds of those tested, or about a dozen people, subsequently returned the same very low vitamin C levels as the original patient. They were all prescribed a daily vitamin C tablet and, not surprisingly, their sores rapidly started healing.

Upon further investigation, most of those tested were found to be consuming enough vegetables in their diet to supply them with adequate amounts of vitamin C. However, they were overcooking them, which was destroying the vitamin C content. So Professor Gunton arranged for them to visit a dietitian in order to learn about effective ways to incorporate enough vitamin C and other important nutrients into their diet without affecting their blood glucose levels. She also wanted them to learn how to prepare food correctly in order to preserve as much of their nutrient value as possible.

One of the take home lessons to be learned from all this, according to Professor Gunton, is that even when someone is eating a seemingly normal, healthy diet, or appears outwardly healthy, they can still have serious nutritional deficiencies. Depending upon how the food is prepared, what else is eaten and so on. As this group of patients showed, something as simple as over cooking vegetables whilst not consuming enough fresh fruit was enough to drop their vitamin C levels to detrimental levels.

Scurvy – The Ins And Outs Of This Olde Tyme Disease

As previously mentioned, scurvy develops when the body doesn’t have enough vitamin C. Vitamin C is required for a whole host of functions.

• It’s used to create collagen. Collagen is a primary strengthening component in our skin, our bones and our blood vessels. Collagen is also used to help with wound healing.


• It is a powerful antioxidant. This is the role most of us typically associate with vitamin C. Antioxidants help to destroy and remove dangerous free radicals. Free radicals are molecular compounds that are created as a by-product of cellular oxygen metabolism. Amongst other things, free radicals do a lot of damage to cell membranes and are implicated in a whole range of serious health conditions, including cancer.


• It is required for efficient absorption of iron. Without vitamin C, our uptake of iron, especially non-haem iron, is nowhere near as efficient. Non-haem iron by the way is the type of iron we get from plant sources like lentils and beans.


• It is needed by our immune system, especially the lymphocytes. Lymphocytes control the type of response our immune system gives to any infection, disease or foreign substance that enters our body.


• It is also used in the production of various other chemicals in our body, like neurotransmitters or brain chemicals.

Vitamin C is also an essential nutrient, meaning the body can’t manufacture it so it has to come from our diet. Foods rich in vitamin C include

• Citrus fruit (oranges, mandarins, grapefruit, lemons, limes etc) and other fruits like mangos, tomatoes, strawberries, black currants and kiwi fruit.


• Green vegetables – broccoli, spinach, capsicum (particularly the yellow one) and cabbage.


• Liver and kidney

Symptoms Of Scurvy

Assuming a normally adequate intake, our body can store a limited amount of vitamin C for short periods. Therefore, we can survive without adequate daily vitamin C intake for a brief time. However, it’s when that couple of days becomes a couple of weeks then a couple of months that problems arise.

If a diet is completely lacking in vitamin C for any appreciable length of time, then how long the vitamin C reserve lasts will determine how long it takes scurvy symptoms to start to appear. On average though symptoms will begin to show up around a month after vitamin C intake completely ceases.

Unfortunately, a lot of the early signs of a possible vitamin C deficiency can also be attributed to other health issues. They include a general feeling of unwellness, inappetence, nausea, fatigue, fever, sore muscles and joints, diarrhea and tiny visible spots of bleeding around hair follicles. As you can see, with the possible exception of the bleeding, these could indicate any one of a number of illnesses.

If not detected and left untreated, these mild symptoms develop into some of the more known signs of full-blown scurvy. For example:

• Loose teeth as well as purple coloured gums that are spongy and swollen


• Proptosis (where the eyes bulge)


• Constant and severe bruising in the skin, caused by bleeding


• Brownish skin that is very dry and scaly to the touch


• Curly, dry hair that has a tendency to break off near the skin


• Wounds that are very slow to heal and old scars that reopen


• Swelling over bones in the limbs caused by bleeding into muscles and joints


• In babies and children lack of vitamin C causes the soft growth plates at the ends of the bones to harden prematurely, stalling bone growth and stunting overall development.

Ultimately, scurvy can also lead to an increased risk of heart attack and/or anaemia, or even death.

Some groups of people are more at risk of developing scurvy than others but ultimately; scurvy is a disease that comes about as a result of certain lifestyle choices. Those who have an unhealthy diet are prime candidates; especially those who have made other choices in life that affect their ability to make informed decisions about their diet. Alcoholics and drug addicts are a typical example of this as many of these people neglect their diets completely. Mentally ill people and the elderly are another high-risk group prone to suffering dietary neglect, generally through circumstances beyond their control.

People who crash diet, go on extreme diets that exclude complete food groups, are on allergy diets, have eating disorders ie anorexia nervosa or bulimia or are simply fussy eaters who don’t like eating foods high in vitamin C are other at-risk groups for developing scurvy. Note however that these types of diets are only problematic with respect to vitamin C if they specifically exclude foods high in vitamin C and don’t allow for alternative supplementation ie vitamin C tablets.

Smokers are also a group at risk of developing a vitamin C deficiency because smokers have higher vitamin C requirements than normal due to the damage smoking does to their body. Damage that requires a lot of vitamin C to fix.

Scurvy - Diagnosis And Treatment

A diagnosis for scurvy may involve a blood test for vitamin C and iron as well as a physical exam, information about the patient’s medical history and diet and x-rays of knee, rib and wrist joints.

Treatment options for scurvy are generally fairly simple. Just increasing daily vitamin C will, in most cases, completely cure the patient. In more severe cases higher than normal volumes of vitamin C intake may be prescribed to help speed up recovery. Gums and bleeding problems should start to dissipate within a day or two of beginning vitamin C therapy. Joints and muscles may take longer to recover but in most cases patients can expect to be on the road to full recovery within a very short space of time after beginning treatment.

Patients suffering from scurvy may also have other issues that also require treatment, as a vitamin C deficiency is not likely to have occurred on its own. There will invariably have been a contributing cause, such as health conditions causing dietary issues, an eating disorder or alcohol or drug use. Long term recovery and prevention of a relapse ultimately depends on the successful treatment of these contributing causes.

When dealing with scurvy it’s important to bear in mind that excessive intake of vitamin C is also detrimental and should never be done unless under medical supervision. Excessive vitamin C use can also affect some other types of medications, notably some blood-thinning drugs. People who have kidney stones or kidney disease should also be careful taking too much vitamin C.

Nutritional Mistakes You Should Avoid Doing If You’re A Power-Lifter

There has been a lot of research conducted in this field. We share what the most common nutritional mistakes among power-lifters are.

How to Stay Healthy While Travelling

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The TB 12 Method – The Tom Brady Diet - All The Details!

The TB 12 Method – Tom Brady Reveals All
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The Drew Carey Weight Loss Story - Celebrity Transformations

The Drew Carey Weight Loss Story: Now Only Recognizable By Those Glasses After Losing Weight

Popular stand up comic come game show host come actor come sports executive and photographer, Drew Carey is a widely recognized figure in the entertainment world. We say ‘widely’ in the literal sense of the word too because until he shed 100 pounds recently he was as recognizable by his weight as by his trademark spectacles.

A former university dropout and ex-Marine, Carey hit the entertainment industry running. He was already being paid to write jokes for a DJ friend to use on his radio show and the friend suggested he make use of the local library to do some research on how to write jokes. The library research must have done the trick because shortly afterwards he won an open-mic contest and the Cleveland Comedy Club appointed him to the role of Master of Ceremonies. It also left him with a lifelong appreciation of libraries, to which he credits much of his success.

In 1988 he was spotted on Star Search and the rest, as they say is history. Drew Carey has gone on to bigger and better things. Such as starring in his own sitcom The Drew Carey Show as well as taking over as the host of The Price Is Right from the legendary Bob Barker in 2007. He has also hosted the game show Whose Line Is It Anyway and appeared in several films.

But although his career has been hugely successful, Drew Carey has not been as fortunate with his health. Whilst his weight was often the subject of his jokes, it was no joking matter when he had to undergo open-heart surgery and was diagnosed with Type 2 Diabetes. This forced him to re-evaluate his lifestyle somewhat and the result is a trimmer, healthier Drew Carey. So much so that if it weren’t for the trademark black framed specs he’d be almost unrecognizable.

Maybe the most noticeable change in Carey from his first days as host of The Price Is Right is his impressive weight loss. In 2010, Carey stuck to diet and exercise and managed to shed 100 pounds.  “A lot has changed, including my personal appearance and it’s so much more comfortable now,” Carey said. “I never felt like an outsider, or anything like that, but I feel so much more comfortable, I’ve been there for so long.”

Leaving the celebrity chit-chat aside: What are these (as we like to call them)

Drew Carey Weight Loss "Helpers"

that lead to many stunning celebrity transformations?

They're called
HCA FIT and Chlorogen800

If you watch TV or read the news, you’ve possibly seen or heard about a celebrity weight loss supplement touted as the “secret”, and absolutely safe (because it's natural!) alternative. Well, today it’s a secret no longer because we’re here to tell you all about it.

A very real and significant concern when losing weight is how you'll look. You could end up with sags and bags, or you could end up lean and buff. If your body shrinks in size as you lose weight without the skin area also "shrinking," you could end up with loose skin hanging around your upper arms, waist, stomach, and other areas. By the time you attain your ideal size, the only solution for tightening up your skin is plastic surgery.

The Drew Carey Weight Loss Story - Avoid Weight-Loss Sagging

You can avoid sagging skin by starting strength training now and continue throughout your weight-loss program and beyond as you maintain your new size. That way, your skin will shrink along with the rest of you. By the time you attain your ideal size, new people you meet will have no idea that you were ever overweight. Why? Because your skin will fit your body. Do this with strength training.

The Drew Carey Weight Loss Story - Stamina, Energy, and Strength Training

You want quick results in losing weight, and you can achieve them with strength training. After only three months of two hour-long strength-training sessions a week, your body will become smaller. Your waist will be smaller, as will your upper arms, and your stomach will be flatter.

You only need to do two sessions of strength training a week. If you feel really ambitious, you can do three, but don't do any more than that. Strength training causes small tears in the fibers of your muscles. This is good, because as they repair on your "off" days the muscles become stronger and tighter. If you do strength training every day, your muscles won't have time to rebuild between sessions.

The Drew Carey Weight Loss Story - Strength Training Approaches

• Free weights.
  Very popular, easy to use, widely available. Start with 2- to 3-pound weights and add weight as your body adapts to the weight.


• Stretch tubing.
  A stretchy thin tube with handles on each end. Resembles a jump rope. You can purchase in several levels of resistance.


• Flex band.
  A long, wide, stretchy band used for resistance training.


• Ankle and wrist weights.
  Strap them on for resistance as you do strengthening exercises.


• Body bar.
  A long, weighted bar used for resistance training. May or may not have additional removable weights on either end.


• A big inflated ball on which to do exercises. Seems innocent enough, but provides really challenging strength-training exercise.


• Magic circle.
  A circular handheld ring, about 15 inches in diameter with handles across from each other. By compressing the circle with legs, arms, and other body parts, you can get quite a workout.


• Pilates classes and equipment.
  An exercise method that creates long, lean, and strong muscles, plus very strong abs and terrific posture.


• Exercise machines.
  Set the resistance of the machines to match your strength levels.


• Power-pump classes.
  Lift weights while you keep pace with the music.

Muscle weighs more than fat. Because of this, a person with higher muscle mass could weigh more, and yet wear a smaller size. In addition to using your weight as a measure of attaining your ideal size, take into account your body fat percentage.

Body Fat Percentage

Having a higher body fat percentage brings with it significant health risks including diabetes, metabolic syndrome, high blood pressure, high cholesterol, and autoimmune disorders.

When you have your body fat tested at a health club or at a health practitioner’s, you’ll receive a reading of body fat, water, and muscle percentages. All three add up to 100 percent. Assuming that the amount of water weight remains almost constant for each individual, the variables are body fat and muscle. The more muscle you have, the less body fat you have (and vice versa).

Here are ideal body fat percentages:

Women:

1. Up to age 20:  14-21 percent


2. Age 20 to 50:  17-27 percent


3. Age 50+:         20-30 percent

Men:

1. Up to age 20:   9-15 percent


2. Age 20 to 50:   14-21 percent


3. Age 50+:         19-23 percent

The Drew Carey Weight Loss Story: Understanding Body Fat

In body fat measurements, lower is usually best, but don’t go below the recommended guidelines. A person must have at least some body fat to be healthy. Fat pads internal organs such as the kidneys, and it also offers protection against cold weather. For women, the minimum recommended fat percentage is 12 percent. If a woman has less, her menstrual cycles could cease. Men must have a minimum of 5 percent to stay healthy.

The Drew Carey Weight Loss Story: Improving Your Muscles

By doing strength-training exercises for two to three hours a week, you can reduce your body fat percentage by as much as 10 percentage points within six months.

Having less body fat and more muscle gives you more energy, higher stamina, more muscle definition, and a higher metabolism. This means you’ll burn through calories faster and can eat more food without gaining weight.

Here's a list we compiled about the most stunning celebrity transformations.

The "Who's Who of Celebrities Before and After"

1. Perez Hilton Weight Loss And New Fitness Blog


2. Tyra Banks Weight Loss– Variety Is The Spice Of Exercise & Weight Loss


3. John Goodman Weight Loss – Lovable Oversized Fred Flintstone No More


4. 50 Cent Weight Loss - A Trimmer 50 Cent Worth More Than That These Days


5. Aretha Franklin Weight Loss - Set For Longevity After Losing Weight


6. Ruben Studdard Weight Loss - Biggest Loser Exposes Idol Star’s Weight


7. Raven Symone Weight Loss - But Not State Of Georgia


8. Christian Bale Weight Loss - What He Puts His Body Through Is Called Dedication


9. Lauren Alaina Weight Loss - She Beats Bulimia And Confronts Weight Problem


10. Ronnie Ortiz Weight Loss - Kidney Stones The Culprit In Ronnie’s Weight Gain


11. Oprah Weight Loss - She Has Her Weight Firmly In Hand Again


12. Seth Rogen Weight Loss - Green Hornet Forces Life Style Change And Weight Loss


13. Adam Richman Weight Loss – Food Is Meant To Be Enjoyed But Don’t Eat Too Much


14. Kevin Lyles Weight Loss – Larger Than Life Success Story


15. Dr Dre Weight Loss – Athlete Or Musician After Weight Loss?


16. Zach Galifianakis Weight Loss


17. Christina Aguilera Weight Loss - Pop Princess Sheds Weight And Pop Star Image


18. Jerry Ferrara Weight Loss - Funny Guy Stuns Fans With Dramatic Weight Loss


19. Wendy Williams Weight Loss - Shock Jockette Shocks With Weight Loss


20. Chris Pratt Weight Loss - His Monologue Pays Tribute To His Changing Physique


21. Tom Arnold Weight Loss - Funny Guy Finds Fatherhood An Excellent Reason To Keep Fit


22. Ricky Gervais Weight Loss - Overweight Slob No More


23. Abby Lee Miller Weight Loss – Weight Gain Caused By Stress


24. Queen Of Funk Chaka Khan Weight Loss - Queen Of Funk Fights Off The Weight


25. Kim Kardashian Weight Loss - She Shows Us How To Monetize Fame And Lose Weight


26. Alec Baldwin Weight Loss - Starves Off Type 2 By Kicking Sugar And Losing Weight


27. Chaz Bono Weight Loss - Now Cutting A Fine Figure As A Fit, Toned Guy


28. Queen Latifah Weight Loss - Benefits From Wisdom Learned Late In Life


29. Kirstie Alley Weight Loss - Battles As Famous As Her Acting Career


30. Randy Jackson Weight Loss - Gets His Weight And Life Style Under Control


31. Kelly Osbourne Weight Loss - Beats The Weight Loss Odds And Emerges Glamorous And Confident


32. Jennifer Hudson Weight Loss – Jaw Dropping Transformation From Size 16 to Size 6


33. Star Jones Weight Loss - Controversial Weight Loss


34. Angie Stone Weight Loss - Diabetes Runs In Family Forcing Weight Loss


35. Shonda Rhimes Weight Loss - The Year Of Saying Yes, Including To Losing Weight


36. Jill Scott Weight Loss - Young Son Turns Her Life, And Weight, Around


37. Graham Elliott Weight Loss - Chef On A Diet Journey


38. Rosie O’Donnell Weight Loss - She Loses Weight And Regains Her Health


39. Paul Wall Weight Loss - Gastric Surgery Saves Life Of Rapper


40. Jordan Sparks Weight Loss – From Talented Teen To Talented Trim Adult


41. Al Roker Weight Loss - Favorite Weatherman Weathers His Own Weight Loss Storm


42. Jonah Hill Weight Loss – Is Being In Shape A Sign Of Maturity?


43. Ricki Lake Weight Loss - The Tribulations Of Yo-Yoing Weight


44. Nicole “Snooki” Polizzi Weight Loss - Popular Jersey Shore Star Claims That She Can Lose Weight Anyone Can


45. Chumlee Weight Loss - He Avoids Following In His Father’s Footsteps


46. Janet Jackson Weight Loss - Sibling Janet Shares Fame But Not Weight With Famous Brother


47. June Shannon Weight Loss - Here Comes Honey Boo Boo Star Now Trimmer And Fitter


48. Gabourey Sidibe Weight Loss - The Grin These Days Tells All About Her Famous Weight Loss

Getting older is inevitable. However, growing old is optional!

With your first grey hair often comes the startling realization that you are not going to live forever. Of course, you have always known that life is finite that all of us must “check out” at some stage but when we see the first signs of growing older we often get a wake-up call about our own mortality.

Getting older is inevitable. However, growing old is optional!

What do I mean by this?

Well, we all have to get older but we can take steps to stay feeling and looking young.

Although our bodies do tend to slow down as the years pass by we can take proactive steps to keep our bodies working at optimal level.

Although this may seem like trying to hold back the tide there is actually much more at work here than just making yourself feel like you are taking action.

For instance, a seasoned 60 year old marathon runner can, and is usually, fitter and in better shape than a “normal” 35 year old.

In many cases when people in middle age take up fitness they feel better than they did when they were in their 30′s.

Recent Research

Recent research, published in the British Journal of Sports Medicine, documents evidence for the anti-aging effects of exercise.

In the British study researchers found that regular moderate to vigorous cardio exercise can postpone biological aging by up to 12 years.

I’m sure all readers will agree that a 12 years reduction in biological age is well worth the effort of regular exercise.

As a natural part of the ageing process the ability to perform aerobic exercises diminishes as we get older.

Our aerobic capacity starts to decline at a rate of 5 ml/[kg*min] every 10 years or so.

This simply means that if you had a normal aerobic capacity of 40 ml/[kg*min] when you were 20 then by the time you hit 40 your aerobic capacity would be at 30 ml/[kg*min].

To get a better “feel” for what these numbers mean consider the fact that when a man’s aerobic capacity goes below 18 ml/[kg*min], and a woman’s dives below 15 ml/[kg*min], any type of physical exertion becomes very tiring and difficult to complete.

Reversing the Aging Process

It stands to reason that keeping your aerobic capacity number high will mean a better standard of interaction with life as you get older.

According to the research study fairly robust cardiovascular exercises, when performed regularly and over a period of years, can boost aerobic power in any normal person by up to 25%.

This equates to a reduction of between 10 and 12 years for most normal people!

Although many people rarely get enough exercise it is never too late to start.

It has been shown that starting a healthy cardio exercise program at any stage, even after years of inactivity, can start the biological age reversal process.

How to Turn Back the Clock

We have seen that increasing your aerobic capacity can reverse biological ageing. Now we need to determine how we can increase your aerobic capacity.

To improve aerobic capacity you must start working your heart and lungs forcing them to expand their abilities.

If you have ever trained using weights in order to tone your body or build muscle you will know that you must challenge your muscles in order for them to grow and develop the way you desire.

To get stronger you need to regularly y increase the weight you lift or expand the bodybuilding exercises you perform.

In a similar way you must increase your cardio workouts in order to continually challenge you heart and lungs.

Luckily this takes a lot less effort than weight lifting and can be much more enjoyable. You do not need to run a marathon every week to stay fit and keep the biological clock moving slowing backwards instead of racing forward.

Interval training can also be a great way of increasing your metabolism as well as increasing your aerobic capacity and this form of exercise is often the cardio of choice for many athletes.

Thinking of getting into shape for the summer but fighting a losing battle with the bulge, unable to resist the taste of those fatty, sugar-filled foods that you know you should be avoiding?

Well here is a list of some tasty alternatives to those fat fueled burger meals and high calories carb loaded snack fests.

It can be a thin line between getting the correct nutrition that you need to build and tone muscle and overeating.

Sculpting the perfect body requires exercise but the nutritional aspect of training is often misunderstood or even ignored by many would-be beach bodies.

So, before you hit the gym and start running treadmill marathons take a look at these top muscle building fat burning calorie crunchers.

The key to burning fat and building muscle while ensuring your body gets all the nutrients and calories it needs to produce energy is to keep the proper balance between protein and carbohydrates.

For those wishing to bulk up it is usually best to keep the carb count higher than protein, while for the rest of us who need to shed a few pounds to get in shape for the beach would be better increasing our protein intake and reducing our carb intake.

The following 5 foods are ideal for doing this.

1. Chicken

Chicken is a high source of natural protein.

Chicken is a staple of almost every body builder’s diet because it is low in fat while extremely high in protein.

Chicken becomes even less fattening when it is boiled and any excess fat on it (from the water) is washed off.

A standard piece of chicken is composed of about 23% protein.

One piece of chicken breast is usually enough to give you the recommended 20g of protein with each meal.

For best results boil the chicken although this may impair the taste somewhat.

Grilled chicken breast is perfectly acceptable.

Serve with roast or steamed vegetables or salad and some ‘good’ carbohydrates like wholegrain rice. Turkey, and other poultry (except duck as it is often fattening) can be used a substitute for chicken.

2. Tuna

Tuna is extremely low in fat as long as you buy it either fresh or tinned in spring water or brine.

Do not buy tinned tuna in sunflower oil as the oil will greatly increase the fat content. Always check the label.

Tuna, like most white oily-fish such as mackerel, cod, haddock and sardines are an excellent source of protein and health enhancing vitamins and nutrients.

Tuna and other fish is also high in omega-3 fatty acids, which have amazing health benefits as well as stimulating the release of the hormone leptin.

Anyone interested in nutrition and weight loss will recognise leptin as an important hormone in appetite suppression and for increasing metabolism thus helping the burning of excess calories and fat stores.

3. Tofu

Although meat is arguably the best source of protein for muscle building there are alternatives.

Tofu is a great source of soy protein that can be just as effective for training purposes without having the same fat content as red meat for example.

Tofu (and similar alternatives) is also low in calories an, like fish, is a great source of omega-3 fatty acids which also help us to burn fat.

4. Eggs

Eggs are also a great alternative to meat for gaining your protein requirements.

The only thing you should be aware of while using eggs as a protein source is the risk of increasing your cholesterol levels.

However, this is something you should always be aware of and keep an eye on as meat and other food sources that derive from animals can greatly increase your cholesterol levels.

5. Nuts & Seeds

Nuts and seed are perfect for replacing crisp, potato chips and snack bars.

They are the ideal snacking food.

As well as staving off hunger nuts and seeds kick start the fat burning process in the body that targets fat reserves rather than other snack type foods that encourage the breaking down of muscle for energy.

As a rule of thumb any type of natural nuts and seeds are a great healthy alternative to snack foods. However, you are probably best avoiding the roasted or salted variety as they are usually very high in fat. Check the label.

Fibromyalgia Relief - 7 Tips To Fibromyalgia Pain Relief

Effective management strategies for dealing with the pain of fibromyalgia depends a lot on the individual suffering it. In other words, just putting up with pain and doing nothing about it is asking for trouble.
Lady Gaga on Twitter Sep. 12, 2017: In our documentary the #chronicillness.... Read the full article at https://planetsupplement.com/fibromyalgia-relief/

How to gain weight? Create your homemade weight gainer!

Learn how to gain weight with a homemade weight gainer. Read about 4 major issues with conventional weight gainers ... and how to make your own.

Squats Guide - An In-Depth Review of Squat Science and Techniques

Squats Guide - They conjure up images of men with crew cuts pushing heavy weights in darkly lit gymnasiums. They have survived the Nautilus and Cybex Revolutions. They are the dinosaurs of power lifting exercises. Sooner or later, if you are serious about building lower body strength and explosiveness, you will find yourself poised beneath a rack of weights preparing to do a set of squats.

There is an obvious reason for the longevity of squats; they really work. Gymnasiums are now called "health clubs" filled with row after row of specialized machinery and free-weights. Torn T-shirts have been replaced by designer workout outfits. The introduction of Nautilus machines popularized the concept of muscle isolation. Design a machine that can isolate a specific muscle and single joint, then work that muscle into shape. Thus you find yourself working a circuit of machines, moving from the quadriceps machine to the lat machine to the deltoid machine.

"Old school" exercises like squats are different, they are less specific. They involve multiple muscle groups and multiple joints working in tandem. It’s a different kind of stress load that involves various muscle groups working as a unit to achieve a specific motion. There are advantages to both philosophies. Progressive resistance of an isolated muscle group is an especially effective method of rehabilitating an injury. The injured muscle must be brought back to full strength in stages. Specific, isolated resistance exercises are an essential element of most rehabilitation programs.

Research in the field of kinesiology (the study of movement) points to substantial advantages when training multiple muscle groups. Think about it; sport demands coordination, explosiveness and strength. A volleyball player leaps into the air, swings her arms forward, pushes side to side, runs forward and backward, all movements generated by multiple muscle groups working as a team. The nervous system must also be fine-tuned to orchestrate such finely coordinated movements.

Shouldn’t your workouts reflect the demands of your sport? Training various muscle groups and joints to work together will encourage measurable gains in strength and coordination. This concept applies beyond athletic competition. Lifting a sleeping child and placing him into a special kid’s seat in the back of your car demands physical strength and coordination. Parenting can be viewed as the ultimate physical sport. Training each muscle individually will not prepare you well for the stresses your body will encounter on a daily basis.

WHAT ARE SQUATS?

Squats provide the foundation for lower body strength, primarily utilizing the glutes, hamstrings, quadriceps and spinal erectors. It is interesting to note that in order to do a squat properly, one must also focus on upper body control and form. As a result, bodybuilders are often surprised to find secondary gains in upper body strength and size as well. For the purposes of this article, we will focus on the "classical back squat". Keep in mind, there are many variations of this exercise. There are hack squats, front squats, "old style" hack squats and back squats with narrow stance. We can discuss these variations at some other time.

For a classic back squat it is best to find a squat rack, thus avoiding the strenuous task of having to clean and jerk the bar overhead. The feet should be approximately shoulder distance apart, allowing for a solid center of gravity. There is much difference of opinion regarding foot placement. Some trainers prefer the toes facing straight ahead. I believe the preferred position is with the toes slightly outward. Since so much weight is involved, it is essential that you find the most comfortable position possible. If you aren’t sure, then I recommend jumping in the air, allowing yourself to land comfortably to the ground with your feet shoulder distance apart. Where are your toes facing now? That will likely be your optimal foot position.

Now let’s start the exercise. It’s a good idea to wrap a towel around the bar to protect your upper back and shoulders from irritation. Most gyms have a foam pad available just for this purpose. Be certain the bar is solidly in place, no slipping sensation or imbalance. Step under the bar, place it across the upper back and take one step backward. Your feet are planted shoulder distance apart, pointing comfortably outward. Your shoulders are pulled slightly back and down. Feel the muscles between your shoulder blades tightening, allowing for upper body stability under the weight of the bar. The chest is pushed up and out. Tighten the abdominal wall and gluteal muscles. Everything should feel solid and steady before you begin the squat. The position of the lower back is a major factor in preventing injury. The cardinal error in form is to bend slightly forward in the low back, causing an overload of the spinal joints. This can lead to serious lumbar disc injury as well as tearing of the stabilizing spinal ligaments and muscles. The proper position maintains a normal lumbar lordotic curve, a very mild curve that allows the glutes to rotate back slightly. Without the proper lordotic curve the low back loses strength and is susceptible to overload. Be certain to bend your knees slightly. If the knees are rigid, then you are locking the heavy weight load into the knee joints without adequate muscular support. This will lead to overload of the knees.

Find a point straight ahead and use it as a point of visual focus. Maintain proper neck posture throughout the exercise. You should feel balanced. Beginners are often advised to place their heels on a board or barbell plate in order to maintain proper squat form. This is a bad idea with a life of its own. It continues to get passed along to novice lifters. Do not place a board under your heels, it will cause you to lean forward, thus placing more stressload on your knees and lower back. If your legs are not flexible enough to squat fully, go down half way. It is important to have your feet flat on the ground; you will be pushing through them during the exercise.

Now you’re ready to squat. Keep your knees bent and lower your body in a controlled manner. As you go down your torso should not change position. The lordotic curve of the low back must be maintained. Lower the position as though you were sitting back in a chair, glutes pushing back as you lower the thighs parallel to the ground. You should feel the tension in the quads and hamstrings. At this point you have reached the lowest body position for this exercise. Some bodybuilders recommend "deep squats," bringing their glutes further to the ground. They believe that deeper squats will help them to attain greater hamstring and quadriceps strength. That is a myth!!! Deep squats jeopardize the stability of both the knee and lumbo-sacral joints. Deep squats cause the knees to bend to a point of extreme joint separation. The ligaments, which hold the joints together, are overstretched while under a heavy weight burden. This creates ligamentous tearing and knee instability. A similar story is played out at the lumbo-sacral joint. It, too, is separated in a forced traction while under a heavy weight load. This leads to lumbo-sacral tearing and instability. An unstable low back is a sure way to short circuit your workout program for a very long time. Be certain to avoid these serious risk factors by squatting to the point where the thigh is parallel to ground!

Now it’s time to push through to the starting position. Do not bounce to gain momentum. Make it a steady, smooth motion. Feel the weight through the bottom of your feet. If you push from the forefoot (by the toes) you will overload the knees. Push through the entire foot. Let your hips come forward as you rise to the starting position. Congratulations, you have completed a solid repetition.

A few final thoughts about this powerful exercise. To build lower body strength and power, you will need to use a high volume of weight. You must work with a spotter, no ifs, ands or buts. Safety first, always. If you cannot control the bar with perfect form, use less weight. Heavy weight places added stress to the joints of the body. If you have a problem with foot pronation and wear orthopedics in your shoes, try wearing them when you do squats. They will help limit torsion stress to the ankles and knees.

One last point. People often ask if they should use weight belts for added support when doing squats. The plus side to using a belt is that it provides added support during the exercise. The downside is that without a belt the smaller muscles of the back are forced to work harder, creating greater overall strength and stability to the back. My vote goes to not using the belt.

If you are dealing with a low back or knee injury, be certain to consult your doctor before trying squats. When you are ready, keep in mind that squats help to strengthen the knees and low back like nothing else.

 

Ephedrine or Ephedra - A Nutritional Supplement Study

If you followed the Olympics in 2016 to any degree, you probably noticed a recurring headline. Even with all the broken records and major upsets, these Olympics will always be known for the disqualifications and scandals surrounding the use of banned substances. Many of these substances were anabolic steroids, however, a number of disqualifications involved nutritional supplements as well. The use of nutritional supplements for ergogenic benefit has gained widespread popularity over recent years.

Because these supplements are considered natural and are available without a prescription, there is a misconception that they are all healthy and safe. Some of the more popular products are those marketed to either enhance energy or improve body composition. If you see a product marketed in such a way, it is likely that it contains the ma-huang herb, otherwise known as ephedra. Some of the more popular ones include Ultimate Orange, Ripped Fuel, Diet Fuel, Xenadrine, and Metabolift, however, there are hundreds on the market today.

In China, the dried stem of the ephedra plant has been used for centuries as a remedy for numerous conditions. In 1923, scientists discovered that the ephedra plant has two active ingredients, ephedrine and pseudoephedrine, the same drugs commonly used in many asthma and allergy medications. Ephedrine and pseudoephedrine are classified as a sympathomimetic drugs because they directly stimulate the sympathetic or "fight or flight" nervous system. This similar to the feeling you get in your body right after you slam on your brakes and come within inches of crashing your car. These drugs are structurally similar to amphetamines (speed or uppers). Because of this, they act as stimulants on the body. Furthermore they enhance the body’s response to epinephrine, otherwise known as adrenaline. Therefore, they also give the body that adrenaline rush sensation.

After ingesting a supplement containing ephedra the blood levels of ephedrine will peak in approximately 4 hours (this varies depending on the individual and the product). Once in the body, ephedrine exerts its effects primarily on the brain and cardiovascular system. Because ephedrine is a stimulant, it is commonly used as an energy enhancer. Ephedra containing products are marketed and used to reduce fatigue, increase alertness, improve reaction time, and even increase strength.

Although they are marketed towards athletes for performance enhancement, the major market appears to be those interested in mirror performance or cosmetic appearance (bodybuilders or those just wanting a lean appearance). Manufacturers claim that ephedra can improve body composition via the thermogenic (increased metabolism) and lypolytic (increased fat burning) properties of ephedrine. In fact, the most potent weight loss supplement on the market today contains a combination of ephedra (ephedrine) and guarana (caffeine) and white willow root powder (aspirin).

A number of scientific studies have shown that ephedrine and the combination of ephedrine and caffeine are effective weight loss agents. However, in many of these studies weight loss was the only variable investigated, as body composition was not assessed. Thus, it is unknown whether the weight loss was due to fat loss or lean tissue and water loss. Furthermore, not all studies have shown a weight loss effect from ephedrine. Some have found that neither caffeine nor ephedrine alone resulted in weight loss, however, the combination of ephedrine and caffeine did.

The combination of ephedrine and caffeine is very popular for two reasons. First, you get the stimulating and possible metabolic and fat burning effects of both. Second, and more importantly, caffeine enhances the effects of the ephedrine. It has been suggested that the weight loss experienced during ephedrine use is due to an increased metabolism (as opposed to a suppressed appetite). Moreover, it has been suggested that fat metabolism accounts for most of the increased energy expenditure and weight loss and results from a number of studies support these claims.

However (and this is a big HOWEVER), it must be noted that clinically obese individuals were used as subjects in most of these investigations. Thus, it is likely that these individuals may have been deficient in either metabolic rate or fat metabolism or both. In fact, when young healthy individuals have been used as subjects, the results are not as convincing. Unfortunately, it is common practice for supplement manufacturers to generalize results from deficiency studies to young, healthy, athletic individuals when they are marketing their products. Those of us in the scientific community know that this cannot and should not be done, as it misleads the consumer.

Currently the research concerning ephedra and performance in an athletic population is limited. However, the investigations that have been performed are not in agreement with manufacturers’ claims. Various studies have investigated strength, speed, endurance, power, and reaction time. At this time there are no studies showing improvements following ephedra ingestion. One study did report a greater cycling time until exhaustion. Ephedrine itself (as opposed to ephedra) was used in that study and the authors suggest that the improvement was due to the stimulating effects, as no changes were noted in metabolism or fat utilization.

The spectrum of adverse health events associated with the use of ephedrine containing products cannot be overlooked. These side effects can be variable and do not always depend on the dose consumed (you don’t have to overdose). Although it is likely that the occurrence of side effects in many cases was the result of misuse, they have also been regularly observed in subjects involved in clinical trials in which the dosages were controlled. Ephedrine can cause increases in heart rate, contractility (the strength of each beat), cardiac output (the amount of blood pumped per minute), and peripheral resistance (blood pressure). Thus, increases in both heart rate and blood pressure are common observations following ephedra ingestion. These effects are usually unwanted and are, therefore, considered side effects.

Other than the tachycardia (increased heart rate) and hypertension (high blood pressure), tremors, restlessness, palpitations, headache, anxiety, and insomnia commonly occur during ephedra use. Although these effects are not serious in most users, the consequences can be severe in those with underlying heart disease, hypertension, diabetes, and those sensitive to adrenaline. The recent death of a client at one of the more well known fitness centers in New York City brought public awareness to the dangers of ephedra. She was being treated for high blood pressure (with medication) at the time she was advised to use ephedra, which has been attributed to her death. As you might have guessed, law suits immediately followed. The more serious side effects include seizures, severe hypertension, arrhythmias (irregular heart rhythms), psychosis, hepatitis, stroke, myocardial (heart) injury, and intracranial (brain) hemorrhage. Once again, the adverse effects do not always depend on the dose consumed, as serious problems can occur in susceptible persons with use of low dosages.

Although fatal intoxication following ephedrine ingestion is rare, it does occur. The more common causes of death are heart attack and stroke. As mentioned previously, many products combine ephedra with guarana (caffeine). This combination can obviously increase the risks of side effects. The death of a young apparently healthy male college student brought further attention to the possible dangers associated with ephedra products, particularly those containing guarana also. The individual regularly consumed a product containing the combination of ephedra and guarana (Ripped Fuel). In fact, the official autopsy report and death certificate read "patchy myocardial necrosis associated with ephedrine toxicity from protein drink containing ma huang extract."

Blood and urine ephedrine levels suggest that the death was not caused by an acute poisoning, but was the result of prolonged use. One of the primary concerns is that companies do not have to list the ingredients on the labels of natural supplements. One product labeled "no side effects" was found to contain 45-mg of ephedrine and 20-mg of caffeine in a single tablet, despite the fact that it listed Chinese ginseng as the only ingredient. The label also instructed users to take five tablets, which represents a total ephedrine dosage of approximately 11 times the usual recommended OTC dosage.

Ephedrine was banned by the IOC in 1972 because of its cardiac stimulating and mood altering effects, and it is also banned by the NCAA. Products containing ephedra have warning labels instructing consumers not to use it if they suffer from hypertension or any form of cardiovascular disease. Furthermore, the instructions state to discontinue using the product if hypertension or any form of cardiovascular disease develops.

Products containing ephedra are considered nutritional supplements and are therefore not regulated by the Food and Drug Administration (FDA). However, because of the numerous reports of side effects associated with ephedra use, the FDA is attempting to limit the ephedrine dosage to 8-mg/dose or 24-mg/day. If you are considering using a product containing ephedra, or any supplement for that matter, you need to ask two questions; one, does it work and, two, is it safe? As mentioned before, the claims of increased metabolism and fat burning have only been observed in clinically obese individuals, and not those considered healthy and athletic.

The ephedra products, without a doubt, do have stimulating potential, however, this has not resulted in increased performance. So the answer to question number one; it does not appear so. There are numerous substantiated reports of both minor and serious side effects as a result of ephedra ingestion. So the answer to question number two; apparently not. However, each individual’s reaction is different and for some the only side effect may be wasted money.