Triaminic
Chest & Nasal Congestion Liquid (Citrus) - OU
Cold & Allergy Liquid (Orange) - OU
Cold & Cough Liquid (Cherry) - OU
Cold & Night Time Cough Liquid (Berry) - OU
Cough Liquid (Berry) - OU
Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU
Cough & Sore Throat Liquid (Grape) - OU
Flu Cough & Fever Liquid (Bubblegum) - OU
Night Time Cough & Cold Liquid (Grape) - OU
Trout Lake Farm 1st Sneeze - Star-K
Tylenol - see also Pain Reliever section
Children's Plus Cold & Cough Chewable Tablets
Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets
Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid
FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets
Konsyl Powder
Metamucil - All Powders
LACTOSE INTOLERANT
Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy
LAXATIVES
Colace Liquid 1% Solution
Ex Lax
Reg, Max Str & Ultra Pills
Chocolated Pieces - Dairy
Perdiem Overnight Relief Pills
Peri-Colace Tablets
Philips' Original Milk of Magnesia Liquid
Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06.
PAIN RELIEVERS
Aleve Caplets & Tablets
Anacin Reg Tabs, Ex Str Tabs
Bayer
Children's Chewable Aspirin (81mg)
Night Time Relief Caplets
Ecotrin Aspirin Tablets (325mg & 500mg)
Goody's Ex Str Tablets
PowderMotrin Children's Chewable Tablets
Regular Tablets & Caplets
St. Joseph Low Str Chewable Tablets (81mg)
Tylenol - see also Cold, Allergy & Decongestion section
Adult Extra Strength Liquid
Children's Melt Away & Soft Chews
Cool Caplets
Extra Strength Tablets & Caplets
Junior Strength Melt Away & Soft Chews
Regular Strength TabletsVanquish Caplets
SLEEPING AIDS
Nytol Quick Caps - Dairy
Sominex Original Formula Tablets
Unisom Sleep Tablets
Vivarin Tablets
THROAT LOZENGES
Ludens - OUD
Fisherman's Friend - Manchester B.D. (no kosher symbol required)
PRODUCTS ALWAYS APPROVED
The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps.
Recipe Rumble: Varied Diets
Picadillo Chili Cheese Braid Apple-Cranberry Strudel
Grand Slam Sundae Summer Garden Stir Fry Pepper Quesadillas
Banana Mousse Dessert Crunchy French Toast Florentine Potato Casserole
Fresh Tuna Salad Turkey Burger Treasure-Filled Apples
Fruit Bowl with Marshmallow Dip Enlightened Peach Duff Summer Corn Salad
Fresh Fruit Salad wih Citrus Sauce Apple Spice Bread Moist Apple Cake
Mexican Chicken Casserole New Potatoes Salad Mediterranean Alfredo Pizza
Angel Food Cake Cherry Rice Pilaf Just Peachy Crisp
Oat Bran Muffins Spinach and Rice Frittata Apricot Salad
Carrot-Oatmeal Cookies Apple Bran Muffins Lemon Blueberry Scones
Beef Taco Skillet Whole Wheat Blueberry Pancakes Apple Pancakes
Cherry Angel Trifle Orange Pineapple Salad Breakfast Bagel Sandwich
Lemon Ice 30 Minute Freezer Jam Easy Herb Focaccia
Champage Citrus Sorbet Dill Sour Cream Potato Salad Rueben Quiche
Rhubarb Syrup For Pancakes Antipasto Quiche Chocolate Amaretto Cheesecake
No-Roni Deep Dish Quiche Pizza Low Carb Pizza
Pan Grilled Salmon Pecan Pancakes Blueberry Orange Sorbet
White Castle Hambugers Mock Potato Salad Puffed Oven Pancake
Low Carb Maple Syrup Cinnamon Roll Ups Dijon Asparagus
Crab And Asparagus Quiche Broccoli With Orange Peel Gourmet Greek Omelet
Chicken Fingers Chicken Caesar Salad Orange Creamsicles
Marinated Three Bean Salad Light Beef Stroganoff Low Carb Fajitas
Cowboy Steak Flax Shortbread Cookies Black Forest Parfait
Coconut Macaroon Snowballs I Can't Believe It's Not Fudge Old Fashioned "Sugar" Cookies
Beef And Mushroom Quiche Rosemary Fish Bundles for Two Chocolate Chunk Cookies
Baked Applesauce Beef and Barley with Mushrooms Ultimate Simplicity Strawberries
Tart Cherry Pie Lime Sherbet Coffee Pops
Broccoli Dip In A Bread Bowl Brownie Snack Cake Fluffy Fruit Salad
Low Calorie Special Fruited Pasta Salad Stir Fry Pepper Steak
Chicken 'N' Biscuits Baked Bagel Thins Apricot Sticky Buns
Carrot Zucchini Bread Tangy Citrus Chicken Corn Muffins
Fisherman's Stew Crustless Apple Pie Confetti Crunchies
Mango and Salsa Coleslaw Apples, Cranberries and Yams
Ball Park Style Pretzels Cranberry Banana Muffins Angel Strawberry Bavarian
Anadama Bread Corn Salad with Cilantro Vinaigrette Crusty Potato Wedges
Broccoli Pasta Salad Classic Pineapple Lime Mold Banana Apricot Loaf
Cheddar-Polenta Puff Collard Greens Baked Beans Espanol
Pleasing Peas and Asparagus Banana Yogurt Pie Orange-Banana Smoothy
Gingered Orange Carrots Pepper Quesadillas Easy Diabetic Pizza
Mexican Rice Cranberry Pear Chutney Lemon Poppy Seed Cake
Chocolate Bundt Cake Refreshing Iced Mint Strawberry Shortcakes
Chocolate Cheesecake Baking Powder Biscuits New Layered Salad
No-Guilt Chocolate Brownies Brownie Cake Delight Cornmeal Pancakes
Blueberry Cobbler Chocolate-Berry Cheesecake Fresh and Healthy Salsa
Old-Fashioned Custard Pie Baked Apples Cheese and Rice Stuffed Peppers
Orange and Chocolate Chip Bread Old Fashioned Custard Pie Splenda Spice Cookies
Country Style Cornbread Sugar-Free Oatmeal Cookies Hot Mocha Dream
Blueberry Muffins Peach Burritos Caramel Apple Crisp
Peanut Butter Chocolate Pudding Red Snapper Provencal Southern Fried Chicken
Wild Rice Blueberry Dessert Orange Cake Cranberry-Nut Tea Cake
Streusel French Toast Heritage Pumpkin Pie West Coast Chicken Breast
Chocolate Banana Parfaits Berry-Delicious Shortcakes Strawberry Banana Sorbert
Vegan Refried Beans Boston Cream Pie Snow Peas and Pearl Onions
Spud Stuffers Super Veggie Wrap Vegan/Vegetarian Pancakes
Vegan Reduced-Fat French Silk Pie Veggie Pancakes Almond-Green Bean Salad
Lemon Angel Pie Vegan Bisquits Fresh Vegetable Pita Pizza
Vegan Snickerdoodles Guiltless Guacamole Guacamole
Strawberry Stuffed French Toast Easy Vegan Pasta Sauce Easy Cheese Hors-d'oeuvre
Seven Layer Dip Basic Grilled Tomatoes Tofu Tacos
Vegetable Pita Sandwich Vegan Oatmeal Chip Cookies Easy Vegetable Frittata
Veggie Bites Vegan Gravy Vegetable Lasagna
--Back to the Top--
Recipe Rumble: Just Plain Healthy
Hearty Mexican Spaghetti Pizza Dogs No Cook Garden Tomato Sauce
School Days Fruit Roll Ups Vegetable Drawer Stir-Fry Artichoke Veal Chops
Fresh Berries with Sauce Steakhouse Stir-Fry Herby Roasted Potato Wedges
Whole Wheat Blueberry Pancakes Yogurt Fruit Dip Scalloped Cabbage
Bananas in Caramel Sauce Chicken Cacciatore Open Faced Warm Egg Salad
Peach-Raspberry Pecan Crisp Great Garlic Knots Greek Pasta Salad
Lamb/Beef Steaks Tex-Mex Pork Chops Rum Ba Fruit Skewers
No Ice-Cream Maker Ice Cream Berry Calcium Smoothie Sinful Spring Salad
Asparagus Lasagna Quick Marinated Chicken Chicken Caesar Stuffed Pita
Cranberry Raspberry Sorbet Tortellini Soup Broiled Parmesan Tomatoes
Rice Cereal Energy Bars Crisp Oven Friend Chicken Pork Tenderloin Parmigiana
Brunch Fruit Salad Apple Cobblestone Cookies Healthy Corn Dogs
Luscious Kiwi Strawberry Salad Frozen Banana-Berry Parfait Watermelon Sorbet
Old-Fashioned Beef Stew Southwest Chicken Stew Mexican Lasagna
Moroccan Spiced Potato Medley Carolina Chicken Pilau Pork, Cabbage and Apple Saute
Skillet Chicken Potpie Shrimp Etouffee Fast Tortellini Soup
Mediterranean Eggplant Pizza Baked Potato Supreme Citrus and Sweet Onion Salad
Creamy Tomato-Basil Pasta Sauce Thai-Style Salmon Stir-Fry Stir-Fried Chicken
Herbed Beef Tenderloin Turkey with Country Ham Stuffing Roasted Sweet Potatoes
Sweet Potatoes and Bananas Scallops with Tomato Sauce Chicken Nuggets
Five Minute Fruit Smoothie Fresh Salsa Easy Taco Pizza
Peanut Butter Bars Potatoes Au Gratin Lemon And Lime Rice
Oat-Bran French Toast Pork Tenderloin
Health At Every Size
Increasingly more individuals are trying to lose weight. Indeed, many women, regardless of their size, experience a life-long battle and preoccupation with their weight. Despite the attention to weight and the increase in diet behavior, the incidence of obesity continues to rise. There is little data to show improved long term success for the majority of participants who engage in weight loss behaviors.
The specific aim is to improve the psychological and metabolic health of obese women with a history of chronic dieting through encouraging “Health at Every Size” (HAES). This treatment model emphasizes “intutitive eating,” i.e., internal regulation of eating (responding to cues of hunger, appetite and satiety). The HAES model is being compared to the current standard of care in obesity treatment, energy restriction dieting, which encourages cognitive control of eating and weight reduction.
The Council on Size and Weight Discrimination promotes Health At Every Size (HAES). The basic principles of this philosophy are:
Total Health Enhancement and well-being, rather than weight loss or achieving a specific "ideal weight."
Self-acceptance and respect for the diversity of bodies that come in a wide variety of shapes and sizes, rather than the pursuit of an idealized weight at all costs
The pleasure of eating well, based on internal cues of hunger and satiety, rather than on external food plan or diets.
The joy of movement, encouraging all physical activities rather than prescribing a specific routine of regimented exercise.
Tenets of Size Acceptance
Human beings come in a variety of sizes and shapes. We celebrate this diversity as a positive characteristic of the human race.
There is no ideal body size, shape, or weight that every individual should strive to achieve.
Every body is a good body, whatever its size or shape.
Self-esteem and body image are strongly linked. Helping people feel good about their bodies and about who they are, can help motivate and maintain healthy behaviors.
Appearance stereotyping is inherently unfair to the individual because it is based on superficial factors which the individual has little or no control over.
We respect the bodies of others even though they might be quite different from our own.
Each person is responsible for taking care of his/her body.
Good health is not defined by body size; it is a state of physical, mental, and social well-being.
People of all sizes and shapes can reduce their risk of poor health by adopting a healthy lifestyle.
Yoga What is yoga?
The exact origins of yoga are unknown, but it is thought to be at least five thousand years old. The earliest evidence of yoga practice can be traced back to about 3000 B.C. The original purpose of the postures and breathing exercises was to bring stability and relaxation so practitioners could prepare for the rigors of meditation (sitting still and alert for long periods of time).
The word yoga has its roots in the Sanskrit language and means to merge, join, or unite. Yoga is a form of exercise based on the belief that the body and breath are intimately connected with the mind. By controlling the breath and holding the body in steady poses, or asanas, yoga creates harmony. Yoga is a means of balancing and harmonizing the body, mind and emotions and is a tool that allows us to withdraw from the chaos of the world and find a quiet space within. To achieve this, yoga uses movement, breath, posture, relaxation and meditation in order to establish a healthy, vibrant and balanced approach to living.
Control is a key aspect of yoga; control of the body, breath and mind. The word "Yoga" means balance.
The secret of yoga practice lies in a simple but important word: balance. In every area of our life, yoga represents balanced moderation.
Yoga is labeled as holistic, which means that the body is related to the breath; both are related to the brain; the brain links with the mind, which is a part of consciousness.
Health Benefits of Yoga
Yoga has both preventive and therapeutic benefits. It has been shown to offer both physical and mental benefits to the body and the mind.
Physical Benefits
Improves flexibility and muscle joint mobility
* Strengthens, tones, and builds muscles
* Corrects posture; strengthens the spine; eases back pain.
* Improves muscular-skeletal conditions such as bad knees, tight shoulders and neck, swayback and scoliosis.
* Increases stamina
* Creates balance and grace
* Stimulates the glands of the endocrine system
* Improves digestion and elimination
* Increases circulation; improves heart conditions
* Improves breathing disorders
* Boosts immune response
* Decreases cholesterol and blood sugar levels
Encourages weight loss
Mental Benefits
Relieves chronic stress patterns in the body
* It increases body awareness
* Refreshes the body by relieving muscle strain
* Relaxes the mind and body; centers attention; sharpens concentration
If you decide to give yoga a try - and I strongly urge anyone interested do so - start with beginner's yoga. Yoga is a very unique form of exercise and extremely beneficial but can be difficult at first. Ease into it, accepting your limitations. Strength and flexibility increase slowly and incrementally. As your body adjusts to this form of exercise, you can move on to more difficult poses and phases. Yoga is endless - and timeless!
Online Resources
RiverMaya - Everything you have always wanted to know about yoga. A complete online guide to yoga practices, exercises, meditation and more.
Desktop Yoga - Prevention and healing of RSI and Carpal tunnel syndrome - help your hurting hands.
Safety Tips for Yoga Beginners
Trying to force yourself into a yoga posture your body is not ready for, or not flexible enough for, could prove disastrous. Yoga is meant to be a nurturing form of exercise, not a rigid imitation of poses. You can stretch and strengthen your body without having to touch your nose to your knees, or your feet to your head.
Following are suggested ways to help you in your yoga practice:
Style - Practice gentle forms of yoga, such as Kripalu, Viniyoga, or Integral Yoga. Bikram, Ashtanga and Power Yoga are generally too vigorous for beginners and inflexible people.
Your Instructor - Find an instructor who is experienced, certified and cares about your physical imitations. He or she can modify the pace or perhaps offer alternative poses to meet your specific needs. In addition, never let an instructor try to force your body into any pose. Practice the "hands off" approach!
Warm Up - Get in ten minutes of warming up with easy movements to increase circulation, lubricate joins and ready your body to stretch. You want the poses to progress from simple to more difficult.
Poses to Avoid - The plow, full shoulder stand, headstand and full lotus. These poses can place tremendous strain on joints and disks.
Protect Your Back - Keep your knees slightly bent and hinge from your hips when you bend forward from any standing position. For arching backwards, concentrate on opening the front of the body by lengthening from the navel to the sternum. Be careful not to over-arch your lower back, as this will compress the lumbar disks.
Protect Your Knees - Never lock your knees when in a standing posture. If you feel any strain while doing sitting or kneeling postures, place a cushion or folded blanket under your bottom.
Your Neck - Be sure you keep your neck in alignment with the rest of your spine at all times, especially when arching backwards. Be careful not to allow your neck to drop back or down.
Enjoy your yoga practice and you are sure to reap the rewards - you will know when you are ready to take it a step further - or perhaps you will be happy right where you are at. Let your body be your guide. Get to know it and its injury-prone areas and back off from any movements that causes pain or cramping. And above all, never compare yourself to others!
Yoga Resources:
Yoga Alliance - Supporting Yoga Teachers and the Diversity and Integrity of Yoga. Find an instructor to suit your needs!
American Yoga Association - Your Source for Excellence in Yoga Instruction!
Sisters Together: Move More, Eat Better
Sisters Together: Move More, Eat Better is a national initiative designed to encourage Black women 18 and over to maintain a healthy weight by becoming more physically active and eating healthier foods.
Sisters Together is an initiative of the Weight-control Information Network (WIN), a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health (NIH).
Sisters Together has also produced three colorful, age appropriate, and culturally relevant brochures that offer Black women, their families, and their friends practical, science-based tips to help them move more, eat better, and ultimately, improve their quality of life. The brochures are:
Celebrate the Beauty of Youth
* Energize Yourself & Your Family
* Fit and Fabulous as You Mature
In addition to the brochures, Sisters Together works with, national and local newspapers, magazines, radio stations and consumer and professional organizations to further raise awareness among Black women about the health benefits of regular physical activity and healthy eating.
The Sisters Together initiative builds on the success of the pilot community awareness program held in Boston from 1995 to 1998. The pilot program promoted the "Move More Eat Better" message among Black women aged 18 to 35 through educational materials and planned activities such as walking groups, dance classes, and cooking demonstrations.
Sisters Together focuses on Black women because recent statistics indicate that nearly 80 percent of them are overweight or obese.
For more information about WIN and the Sisters Together initiative, consumers and health professionals can call WIN's to free number (877) 946-4627 or the local number (202) 828-1025.
Cardio Karaticise
Cardio Karaticise has blended the benefits of some of today's top exercise programs. It utilizes the secrets of an ancient Mandarin Kung Fu to give a great workout without the stress on the joints and back associated with typical martial arts programs.
Today's fitness knowledge is advancing at a tremendous rate. Exercises we once thought beneficial have been proven to be dangerous. Foods once thought of as healthy are considered bad for us. Stretches we once thought would lengthen our muscles can actually tear them. For those that are not entirely educated in the field of fitness it can all be very confusing.
It all started with jogging. This was the first aerobic exercise introduced to the world. Then, of course, jogging was taken to the next level. New shoes, indoor tracks, and treadmills were developed. The craze was big.
Unfortunately, jogging was not for everyone. Many found it to be too hard on the knees and many developed problems. In many parts of the world the weather just didn't cooperate. And if a person was already very heavy, jogging could be all but impossible, too much impact and too hard for those already in poor physical condition.
Along came the Jazzercise craze. Setting aerobics to music was a bit more interesting. Studios were opened and the craze took off. Classes were far more invigorating in a group. It was much easier to push yourself in a group environment. The fear of looking weak made everyone push a little harder. Jazzercise spread across the country.
Jazzercise, however, was also a fairly high impact activity. To make the exercise enough of a workout, a great deal of impact was necessary. Low impact classes evolved, but the workout was not comparable. The other drawback was that most men were not comfortable getting into the classes.
Next came step and trampoline based aerobics. Both gave intense aerobic workouts. By stepping onto and off of a small block or jumping on a small personal trampoline one could get an intense workout. Workout levels could be altered by how high you stepped or by how high you jumped. Both of these programs caught on with exercise enthusiasts. Both were great workouts with a limited amount of impact. However, both of these had two major drawbacks. The first, routines quickly became repetitive. Not many unique combinations were possible and exercisers easily became bored. Secondly, the workouts were out of balance. The upper body didn't get enough of a workout while the lower was overdeveloped.
Finally the late 90's brought us martial arts based aerobics. These were incredible workouts. They pushed exercisers to the extreme. They worked both the lower and upper body and it was much easier to workout while visualizing pummeling your boss or whoever it was who caused you stress. These workouts when taught by a good instructor were far from boring. The media hyped it. With the right teacher they are a lot of fun.
It's unfortunate that they also proved to be some of the most dangerous aerobic workouts on the market. Motions, which were deemed unsafe years ago were used in many of these workouts. Specifically ballistic style motions. These motions use the weight of the leg and it's momentum to carry the leg beyond a safe stretching point. They usually will not hurt you if you are a trained martial artist and have been stretching for years. But if you are not prepared, injuries can occur. In addition, the amount of impact and crunching motions can be very detrimental to the back and knees. If a person is overweight or has any knee or back problems then this type of exercise could be disastrous.
The popularity of these programs and the injuries associated with them brought on the next trend in exercise, the softer, gentler programs. Pilate's, an exercise designed to rehabilitate injured dancers, has become wildly popular. And it is great exercise. It'll make your muscles burn and lengthen and condition them.
Finally, it's possible to get both, soft, gentle exercise and great cardio. A relatively new program, which utilizes the soft fluid motions of an ancient Mandarin Kung Fu, gives intense cardio without impact or ballistic motions. Cardio Karaticise is the first aerobic exercise program to give an intense workout without stressing the joints and back. It's been shown that even those that are severely overweight or those that need to protect their knees and back are able to do this exercise. Soft style martial arts rely more on the dynamics of the body for power. They don't bounce or snap to extension. They are fluid and circular in nature, giving them a more graceful look. They are easy on the body.
With this new development in aerobics, even those who are severely overweight or those who need to be careful of their joints can workout intensely. It is easily adaptable to the different extremes in fitness levels so that it will challenge everyone.
Exercise Safety
Try these tips to exercise safely!
Stop exercising right away if you:
Have pain or pressure in the left-chest or mid-chest area—or left neck, shoulder, or arm
* Feel dizzy or sick
* Break out in a cold sweat
* Have muscle cramps
* Feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.
(Ask your health care provider what to do if you have any of these symptoms.)
Slow down if out of breath. You should be able to talk while exercising without gasping for breath.
* Drink lots of water before, during, and after exercise (even water workouts) to replace the water you lose by sweating.
* Do not do hard exercise for 2 hours after a big meal (but a 5- to 10-minute walk is OK). If you eat small meals, you can exercise more often.
Wear the right clothes:
Wear lightweight, loose-fitting tops so you can move easily.
2. Women should wear a good support bra.
3. Wear supportive athletic shoes for weight-bearing activities.
4. Wear clothes made of fabrics that absorb sweat and remove it from your skin.
5. Never wear rubber or plastic suits. These could hold the sweat on your skin and make your body overheat.
6. Wear a knit hat to keep you warm when you exercise outdoors in cold weather. Wear a baseball cap in hot weather to help keep you cool.
7. Wear sunscreen when you exercise outdoors. Cover all areas of exposed skin whenever outdoors.
Building Muscle Mass
The rules for gaining muscle are simple, but they take discipline to apply:
To gain muscle, you need to eat more calorie every day.
Have your body fat tested to determine your lean body weight and have a personal trainer or nutritionist recommend how much protein you need to gain muscle mass.
Nutritional supplements and meal replacement powders and bars can help increase your protein intake, but they are usually not as nutritious as real food and should not replace regular meals.
Eat adequate amounts of fat (15-percent) and carbohydrates (55-percent). Protein should make up 30-percent of your diet.
Weight train intensely three or four times a week, no longer than one hour per session.
Limit your cardio workouts for maximum muscle gains.
Sleep! Shoot for eight to ten hours a night.
Drink loads of water.
Stay focused on the big picture: Health! What is Isotonic Exercise?
A very popular form of muscle-strengthening exercise is isotonic training.
This can be carried out either with:
Free weights - dumbbells
Barbells; or fixed equipment - e.g., the Nautilus
In both forms exercises are carried out against a fixed resistance.
As each muscle moves through its complete range, isotonic contraction creates tension with maximum effort at the beginning and end of each exercise.
Advantages of isotonic training: Relatively cheap
Broad range of exercises
Ability to exercise all major muscle groups Disadvantages: Uneven force throughout each exercise.
Exercises may not fully strengthen each muscle group.
Training manual: Building Strength and Muscular Endurance with Weights
What's in your Creatine?
Source:
Will Brink - see Will's ebooks online here:
Muscle Building Nutrition
A complete guide bodybuilding supplements and eating to gain lean muscle
Diet Supplements Revealed
A review of diet supplements and guide to eating for maximum fat loss
What I am about to tell you is not going to make me a very popular person with many supplement manufacturers. In fact, some of them are going to be down right pissed off at me. On the other hand, some of them are going to be happy someone spilled the beans and told the truth. Finally, some of them will be totally unaware of this information and will be shocked when they read it. Basically, I fully expect this article to cause a sh*% storm that will reverberate throughout the supplement industry.
The only people who I know are going to be happy about this article is the consumer, but I am getting ahead of myself. As we all know, creatine is one of the best bodybuilding supplements ever discovered. It increases strength, lean body mass, and, to a lesser extent, endurance. If that were not enough, it's relatively cheap to boot! What more could we ask for from a supplement? When creatine was first introduced it was sort of pricey, but no one really cared because it worked so well. As time went on and more companies began selling creatine, the inevitable price war began and prices came down.
At that point creatine was only being produced by a few companies, so creatine was basically creatine and the price was the only real consideration. As is typical of the market place, once creatine became big business, several new manufacturers popped up and it became no longer a price war as much as a quality war. The expression "creatine is creatine" no longer holds true. More on that shortly.
At this time there are probably four-five companies large enough to mass produce creatine for the sports nutrition market. These companies in turn sell their product in huge bulk amounts to various distributors around the world. As far as the mass producers are concerned, there is a large German company, two companies out of China, and two in the United States. Though there are various other companies, for this article we will basically concern ourselves with these five major producers which probably comprise 80-90-percent of the creatine production market.
Why I had to write this article
The supplement industry in the United States is by and large a self-regulated industry. Unlike other countries, we (the USA) don't have government constantly telling us what we can and cannot do with our supplements. Though they have been trying to discredit supplements for decades, the FDA and pharmaceutical/ medical industrial complex have largely failed to do so. As a self-regulated industry, we must do just that. Let me state here and now, I am all for self-regulation and totally against government regulation when it comes to supplements. When we find gross problems, we have to expose them no matter what the cost. Any supplement that is found to be potentially dangerous, terribly misleading, or otherwise a total scam, must be exposed as such.
If we don't do it, then we allow the "powers that be" (who have an interest in discrediting the supplement industry) to get one step closer to the Orwellian scenario of other countries. I thought long and hard as to whether or not I should write this article, but in the end, as a person of good conscience and ethics, I knew I had to. In the end, it will cost the entire supplement industry far more than any one loss could ever cost a single company if problems with a certain product are not exposed.
As far as I am concerned, this is us airing out or own dirty inter-industry laundry and policing our own, instead of waiting for the "don't confuse us with the facts" popular media or other groups to come after the supplement industry. I know it must sound like I am almost apologizing for writing this article, and in a way I am. It could potentially cost certain people a great deal of money. On the other hand, it could also make some other person a great deal of money, depending on where they fall (this will make more sense to the reader as you read along). In the end, the truth can never been denied, it can only be delayed. With each day of delay, the cost to everyone goes up. Nuff said.
Are you getting more than you paid for?
Most of us are always happy when we get more than we paid for, but in some instances, it's not such a good idea. If we are buying say vitamin C and the label says "500mg per capsule" and laboratory analysis reveals it contains 600mg, then that is a great thing. However, if we test a product and not only does it contain what the label claims, but several other compounds we did not know were in there and had no place being in there, then that's a completely different story. For example, when the amino acid L-Tryptophan was taken off the market for the death of several people, it was not because of the L-Tryptophan itself, but because of a chemical contaminant found in a batch of the L-tryptophan that was not supposed to be there. This was a perfect example of getting more than you paid for in the worst possible scenario. What I am going to write about in this article certainly is not as bad as the L-tryptophan fiasco, but it could be a potential health concern.
So after that long, cryptic, and bizarre introduction, what am I getting at? Recently, a company tested the five largest creatine manufacturers products and tested the products of various distributors from the USA, Germany, Great Britain, and other countries. At this time, the company who did the testing wishes to remain anonymous, lest they be accused of throwing stones at the supplement industry. However, this is a very large and reputable company and they stand behind their test results.
Also, I know this company to be one of the worlds most reputable companies, so I had no problems with their testing results or methods. The test results came to me through the back door so to speak. So what was tested for and what did it reveal? The creatine products were tested for: Dicyandiamide, Creatinine, Dihydrotriazine, and sodium content. What did the tests reveal? It revealed that there is a wide range of differences between creatine products from different manufacturers. The purity level of all the creatine products were also tested and they generally fell between 88 and 92-percent. Now before you go off yelling "but my creatine says 99% pure creatine monohydrate on the bottle," you have to remember there is a small amount of water in creatine monohydrate.
Before we bother with the results, we need to take a look at the chemicals that were tested for-and subsequently found- in these samples. What really bothered me was the fact that there is little safety research on some of these chemicals, most notably the dihydrotriazine. I did Med-line searches, looked through various chemical data related books (i.e. the Merck Index and other publications), made many phone calls to chemists, spent hours on the internet, and was amazed to find so little real safety data on some of these materials.
Considering the fact that some creatine products contain fairly high amounts of these chemicals, the lack of solid safety data did not make me feel very comfortable. The major point of this is really the amount of creatine ingested in relation to the amount of contaminant present. It's not that a compound has a small amount of some contaminant per se, but the levels of the contaminant is found in relation to how much of the product is consumed is the real question. In the December issue of Health and Nutrition Breakthroughs (p12, 1997) Dr. Podell addressed the same concern regarding creatine as I have when he stated "...there is the potentially important issue of product purity. Given the high doses of creatine most people take, even a minute toxic impurity could have a dangerous effect. Unfortunately we cannot be sure of a manufacturers' quality controls."
As we all know, people don't just take 500mg (1/2 a gram) of creatine, they take 10,000mg (10g), 20,000mg (20g), or even 30,000mg (30g) of creatine per day, so even a small amount of a contaminant (such as the dihydrotriazine) can add up quickly. For example, one creatine product contained as much as 18,000 parts per million (PPM) of Dicyandiamide. If a person is taking in ten grams per day of creatine, that's 180 mg of this chemical a day. If you are taking in 30g a day of creatine-as is often the case during the loading phase-you would be getting a whopping 540mg a day of dicyandiamide!
The Chemicals
Dicyandiamide (DC): DC is actually a derivative of one of the starting chemicals (cyanamide) used in creatine production. DC is formed during the production of creatine products, and large amounts found in a product are considered the result of an incomplete or inefficient process. A quality creatine product will contain very small amounts, less than 20-50ppm. At this time, DC does not appear to be a particularly toxic chemical. Oral studies with animals (rats and dogs) lasting up to 90 days have not shown serious toxicity or carcinogenic effects, and acute poisoning also takes very high amounts. DC appears to have many uses in the chemical industry. Some of the more interesting is the use of DC in the production of fertilizers, explosives, fire proofing compounds, cleaning compounds, soldering compounds, stabilizer in detergents, modifier for starch products, and a catalyst for epoxy resins.
At the concentrations found in some of the creatine products (see below), it's a good thing this stuff does not appear to be particularly toxic. However, as far as I am concerned, I don't want to be eating the stuff. One interesting point as it relates to DC and toxicity is, if one looks at the safety sheet on the stuff it states that DC breaks down into hydrogen cyanide gas when exposed to a strong acid. Hydrogen cyanide gas is very toxic and has been used as a chemical warfare agent! As Bruce Kneller points out (see side bar), stomach acid, which has a PH of 2, is a very strong acid. Is even a tiny amount of hydrogen cyanide gas produced from the intake of large amounts of DC? The chemist I spoke to did not seem to think so and the safety data with animals would tend to support this, but who knows. Bruce might be overreacting a bit on this, but it's better to lean on the cautious side with such things. Bottom line, it's best not to be eating large amounts of DC in this writer's opinion.
Dihydrotriazine (DT): DT appears to be the real mystery chemical as far as potentially toxic contaminants found in some creatine products. One company had it listed as "...Dihydrotriazine is often found in various creatine products. This substance is a byproduct of non-optimized creatine productions and consequently widely spread over creatine products. Dihydrotriazine is a compound with unknown pharmaceutical and toxicological properties." It was virtually impossible to find any useful safety data on this chemical.
However, DT is part of a large family of chemicals known as the "triazines." It is an organic base with many derivatives. Some of these derivatives are toxic while others are known to be non-toxic, so it is very difficult to come to any real solid opinion regarding the potential toxicity of this chemical. One chemist I spoke to from a major pharmaceutical supply company said to me on the phone "it's safe to say that there will be major differences in toxicity between derivatives since 'triazine' simply means possessing three C=N-H groups. Some derivatives are highly toxic."
Bill Roberts, a medicinal Chemist and writer for Dan Duchaine's Dirty Dieting news letter commented after I sent him over this information: "There really is no way to say just how high a chronic intake of this chemical [these chemicals] is safe in humans from the information given. If the amounts were very small, say a few milligrams per week, it's a reasonable guess that there would probably be no problem.
But if a creatine brand has say 1-percent of this impurity [these impurities] then people are going to be consuming thousands of milligrams of this compound [these compounds] over time. I think we have to be concerned about taking so much of something that really isn't well studied in humans for safety. It would certainly be unwise to assume thattoxicity is not an issue. If the consumer has a choice between a creatine brand that contains this impurity [these impurities] in significant amounts, and one that is more pure, I'd certainly recommend spending the extra money and obtaining the purer product."
So as you can see, we are left with a major question mark regarding DT. For me, the less I know about a chemical the less of it I want to find in any product I am ingesting. Though this chemical might turn out to be perfectly harmless, I think it should not be found in any amount and thus should be non-detectable (n.d.) in the ppm range until we know more about this chemical. As you can see from the tests, some companies have n.d. amounts while others have far more than that. I find this unacceptable, and so should you.
Creatinine: - Creatinine is one of the easy compounds to discuss on this list. Creatinine is actually a natural byproduct of creatine metabolism in the human body and of creatine production. A small amount can be found in every creatine product. However, in some products large amounts can be found, as high as 7700 ppm in one case (see chart). It is probably safe to say that the ingestion of creatinine is a safe endeavor. There is some research that links the ingestion of creatinine from meats with increased colon cancer incidence, but in all honesty I would not put much stock in that or get all worked up about it . The point is, when I buy creatine I want to eat creatine, not creatinine. Though a natural byproduct of creatine metabolism, it does not have any ergogenic effects and therefore I don't want large amounts of it in my creatine, period. A high quality creatine product should contain less than 100ppm of creatinine in my opinion.
Sodium: - Like the aforementioned creatinine, sodium is an easy one to talk about. Also, like creatinine, it is a generally safe thing to ingest at normal intakes. At the levels found in these creatine products, the amount of sodium added to the diet is very small and should pose no problems, even to the most sodium phobic person. However, like I said before, when I pay for creatine I want creatine, not sodium. The lowest sodium content was 20ppm and the highest was 500ppm. I leave it to the reader to decide what is a tolerable sodium content to them.
Conclusion
Believe it or not, the company who did the testing told me that although those were the main chemicals they tested for, some creatine products read like a who's who of different chemical compounds, though they admitted that they are usually found in trace amounts. As for the consumer, if it were me, I would demand the HPLC test results from whom ever I was buying my creatine from regarding the chemicals listed in this article. If you don't care, that's OK also. As for me, I will make sure my creatine comes only from companies and distributors who sell creatine made by the large German company, or other companies, who clearly have their collective act together when it comes to producing an ultra pure creatine product. Bottom line? The expression "creatine is creatine" no longer holds true. However, a high quality creatine product it still the best thing going in bodybuilding/sports supplements.
See Will's ebooks online here:
Muscle Building Nutrition
A complete guide bodybuilding supplements and eating to gain lean muscle
Diet Supplements Revealed
A review of diet supplements and guide to eating for maximum fat loss
Mind Over Matter
What you think can impact your workout almost as much as what you do! Self-talk and self-monitoring show positive results in recent studies. Negative thoughts can hurt your performance, reduce your benefits and even keep you from exercising as frequently as you should. Positive thoughts can have the exact opposite effect.
Here are five mental tricks to try:
Think, "Yes, I can". Generating positive thoughts can help you perform better. It may feel artificial at first, but research shows that people who use positive self-talk, actually saying to themselves, "I am strong, I am able, I can do this" really do perform better than those who talk negatively.
Avoid "trash talk". Insults will not get you motivated or fired up to exercise better. The more negative talk people use, the worse they perform. Wipe statements such as "I am lazy; I am clumsy; I am a failure, I am terrible at _____" from your vocabulary.
Focus in the right. Putting a golf ball or doing a side kick with a punch can be frustrating enough to make some exercisers throw in the towel. To increase your chances for success, monitor what you do right when performing those tasks, such as keeping your eye on the ball or maintaining your balance, rather than focusing on what you did wrong. You are not ignoring your mistakes. You are just concentrating on what you do correctly, which reinforces those actions. It also makes the sport more fun, so you are likely to be motivated to try again.
Counter these thoughts. Whether you are out for a jog or in aerobics class, thinking, "This is really hard" or "I cannot do this" may actually make you suffer more.. Replace self-defeating thoughts with positive ones to keep you going and make exercise feel easier. For instance, counter "Oh, it is so hot out here" with "The sun feels so good". Or, counter "I am so tired" with "I am going to feel so energized when I am done!"
Create a "buffer". Many exercisers feel comfortable and competent until they are around others whom they fear are better than they are, or more experienced. Combat this with a routine: Filling a water bottle, massaging your muscles and doing a warm-up give you something to focus on so you do not worry about what other people are doing.
Toning Up Your Legs
It is never too late in life to tone up your legs. To make your body change, you have to stress it. Beginners should start out with only floor exercises and gradually advance their workouts. After doing floor exercises for a time, you will want to add weights to your training and begin to do stand-up exercises. The standing, weight-bearing exercises are more difficult because you are using gravity and balancing. This forces you to stabilize your torso. In addition, it is important to note when doing weight-bearing exercises, leave at least one day between exercise sessions. This gives the muscle tissue a chance to recover.
Squats and lunges are the two best exercises for the legs. They work every part of the leg. You can do lunges by stepping either backward or forward - or both! Some feel stepping backward allows one to keep better form. Do whichever feels most comfortable to you.
Other great exercises for legs are step-ups. For the step-up, you step up onto a platform while holding weights. Step-ups work the quadriceps, the front of the thigh and gluteus maximus (the butt). Flexibility exercises are also excellent for the legs. They give the leg muscle a nicer looking line. After you have finished a leg workout or between exercises, do a stretching exercise. In addition, yoga is fantastic for stretching and gently strengthening the muscles.
To keep results coming, one needs to vary their exercises every three to four weeks to stimulate the exerciser mentally and give them a boost physically. Such changes could include switching to a new exercise or using more weight and fewer repetitions.
It is important to learn and practice proper form in all your exercises, especially those using free weights. If you do an exercise incorrectly, you can cause undue strain somewhere else, particularly in your lower back. You want to avoid this.
For beginners, start with non-weight-bearing exercises on the floor such as leg raises on the floor. Do four to six different exercises, two sets of each exercise and 10 to 12 repetitions per set. You may then progress to weight-bearing exercises standing up. When you are more advanced, do five to ten exercises, three to five sets of each exercise and 12 t o20 repetitions. As you gain strength, you can add more weight.
The following exercises are ideal for both beginners and veterans. Simply adapt the workout to your needs. Perform each exercise the appropriate number of reps for desired effect without rests. After the lunge, sissy squat and lying adductor raise exercises are complete, rest 30 seconds. Repeat the supersets two more times with a 30-second rest between.
Lunge -- Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride forward with your right leg and raise your left heel so your left foot is on its toes. Keeping your shoulders back and chin up, slowly lower your body by flexing your right knee and hip, continuing your descent until your left knee is almost in contact with the floor. Reverse direction by forcibly extending the right hip and knee until you return to the start position. After performing the desired number of reps, repeat the process on your left leg.
Sissy Squat -- Begin by taking a shoulder-width stance. Grasp an incline bench with one hand and rise onto your toes. In one motion, slowly slant your torso back, bend your knees and lower your body downward. Thrust your knees forward as you descend and lean back until your torso is almost parallel with the floor. Then, reverse direction and rise upward until you reach the starting position.
Lying Adductor Raise -- Begin by lying down on your right side. Bring your left leg over your right leg, keeping it bent at a 90-degree angle with your left foot planted firmly on the floor. Keeping your right leg straight, slowly raise it as high as possible. Contract your inner thigh and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left. For added intensity, strap on ankle weights.
Food, Fitness, and Fun
Have reports of American’s expanding girth and the obesity “epidemic” made food, fitness, and fun a thing of the past? Don’t despair -- food and being fit CAN be fun. In fact, it should be fun. Encourage kids -- young and old -- to succeed in a healthy lifestyle. Incorporating fitness into your lifestyle will help build lifelong health plus reduce stress and improve your mood, too.
Aim, Build, and Choose
The Dietary Guidelines for Americans highlight the important messages to:
Aim for fitness -- that means aim for a healthy weight and be physically active every day.
A healthy weight is key to a long, healthy life.
Engage in 30 minutes or more of physical activity each day.
Build a healthy base. Let the Food Guide Pyramid show you how. Get the vitamins, minerals, energy, and other healthful substances from foods your body needs.
There are many healthful eating patterns. Different people like different foods and like to prepare the same foods in different ways.
Choose a variety of foods to help you get all the nutrients and fiber you need.
Choose sensibly. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
Choose low-fat dairy products, cooked dried beans and peas, fish, and lean meats and poultry.
Check out the recipe for Creamy Peanut Sauce (below) -- use it as a dip for fruits and veggies, toss with cooked pasta or spread over chicken, or add into your favorite stir-fry.
What is the right fat?
The Guidelines encourage a diet that is low in saturated fat and cholesterol and moderate in total fat. Healthy choices for fats are mono- or polyunsaturated fats found in foods like olive oil, peanuts, peanut butter, and fatty fish. Mono- and polyunsaturated fats do not raise blood cholesterol.
Where to start?
If you replace saturated fats in your diet with mono- or poly- unsaturated fats you may lower heart disease risk. Small portions go a long way. Use peanut butter on bagels or toast; snack on peanuts or make a healthful trail mix with dried fruit; and use olive-oil, canola, or peanut-oil based dressings on your salads.
Load Up on Nutrients, Not on Big Portions
The best way to get a variety of nutrients into your diet is to make every calorie count. Choosing foods that are nutrient dense will help protect against disease and keep you healthy. Mother Nature has created many foods that are rich in fiber, vitamins, minerals, and phytosterols (plant chemicals important to health). Fruits, vegetables, whole grain products, beans, and nuts, including peanuts, contain important nutrients like niacin, folic acid, phosphorus, copper, magnesium, and vitamin E.
Get Moving!
Be active every day, any way you can. Try to make fitness part of your regular routine by taking the stairs instead of the elevator, or walking to the store instead of driving. Walk with your dog, bike with a family member, garden with a kid, and dance with a friend. Remember, a little physical activity throughout the day can go a long way!
Balancing energy intake (calories) with energy output (physical activity) is key. Energy balance is important for kids and adults alike.
Creamy Peanut Sauce
Ingredients:
1/2 cup regular peanut butter, room temperature
1/2 cup plain, nonfat yogurt
2 garlic cloves, minced
2 teaspoons sugar
2 teaspoons reduced-sodium soy sauce
1/2 teaspoon dark sesame oil
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper flakes, or to taste
2 tablespoons hot water
Directions:
Combine ingredients in a bowl and mix well using a wire whisk. Can be stored covered in refrigerator for several days.
Use as a dip for fruit and veggies, pour over cooked pasta or chicken, or add into your favorite stir-fry.
Analyze Your Excuse for Lack of Physical Activity
Why haven't you become more active? It is difficult for many of us to defend ourselves when we know we should be exercising more. Print out this little "self-evaluation" to help you pinpoint, and hopefully correct, your reasons for not applying more activity into your lifestyle. This is meant to help - not criticize! And do be honest with yourself - it won't help you if you are not.
#3 - Very likely #2 - Somewhat likely #1 - Somewhat unlikely #0 - Very unlikely
How likely are you to say?
1. I cannot find time to add physical activity to my already busy schedule.
2. I do not exercise much, because my family and friends do not enjoy active things.
3. After work, I am too tired to get any exercise.
4. I have considered getting more exercise, but cannot seem to start.
5. As I age, exercising seems riskier.
6. I would exercise more, if I ever could master a sport.
7. I don't have easy access to jogging trails, swimming pools, bike paths, etc.
8. Physical activity takes too much time from other commitments - work, family, etc.
9. I am embarrassed about how I would look exercising with others.
10. I am too short on sleep to get up early or stay up later to exercise.
11. It is easier to find excuses not to exercise than to actually do it.
12. I know people who have hurt themselves overdoing exercise.
13. I cannot imagine learning a new sport at my age.
14. Taking a class, joining a club or buying the right equipment is too expensive.
15. I do not have enough free time during the day to include exercise.
16. Social activities with friends or family do not usually include physical activity.
17. I am too tired during the week and need weekends to catch up on my rest.
18. I would like to get more exercise, but cannot seem to follow through and stick to it.
19. I am afraid I will injure myself or have a heart attack.
20. I am not good enough at any physical activity to enjoy it.
21. If we had exercise facilities and showers at work, I might exercise.
To score yourself:
Place the number you selected in the corresponding numbered space provided (the number for statement one on line one, etc.). Add the three scores across each line. Any score of five or greater identifies an important barrier to face and overcome. Example: In line one we have 1 + 9 + 15 = Lack of time. Take the number you choose for question one, plus the number you choose for question 9 and 15, add the three numbers together. If they equal five or greater, your excuse is lack of time.
Questions:
1 + 9 + 15 = Lack of time
2 + 9 + 16 = Social influence
3 + 10 + 17 = Lack of energy
4 + 11 + 18 = Lack of willpower
5 + 12 + 19 = Fear of injury
6 + 13 + 20 + Lack of skill
7 + 15 + 21 = Lack of resources
Sources: Adapted from Promoting Physical Activity: A guide for community action, Centers for Disease Control and Prevention, US Department of Health and Human Services
A Message From the Heart
You are going about your daily life as usual, when suddenly your heart sends you a message telling you all is not well. According to the American Heart Association, heart disease affects half of older Americans in some form. After a diagnosis, your doctor will be likely to recommend big lifestyle changes in your diet and exercise habits.
OUCH. This is not what people care to hear yet, there is simply no escaping the fact that poor eating and exercising habits do play a crucial role in heart health. Twenty years ago, a heart patient was likely told he or she should walk more. It is unlikely your doctor would have spoke much about poor dieting habits and/or smoking. However, we now know so much more! For this, we should be grateful which is why you should listen to the messages you receive from your heart! It does mean business, of that I can assure you.
If today's advice is ignored, the odds are high a heart patient will wind up in the hospital again with heart trouble - or worse. We do not wish to talk about the "worse" however. We are going to discuss how to avoid that from happening.
Today, hospitals are better equipped to prepare heart patients for the lifestyle adjustments necessary. Big changes can cause additional stress on the heart so there are no changes recommended for the first month after any type of heart surgery. When that month is up, a diet such as the Mediterranean diet is a common recommendation for the patient. This vegetable-based diet allows for fish, a little chicken and a small amount of red meat. Studies have shown that those who incorporate such a diet have a lower incidence of recurrent heart attacks.
The best and most effective way to go about making the necessary dietary changes is gradually. Often, doctors and/or nurses will find out what changes a patient is willing to make in the beginning and they will then work from there. Overall, the changes necessary in avoiding a more serious message from your heart are exercise and dietary changes. These changes are not temporary, they are lifetime as well as lifestyle changes. Sometimes, learning to accept those facts is half the battle.
Many people think a heart-healthy diet means a complicated cooking regime as well as an expensive one, but this need not be true. It is truly amazing what you can do with a can of beans and a can of tomato soup. Do a little homework, learn what to avoid and how to avoid it and then hunt down meals that are quick and easy to prepare. There are many available. In fact, it is possible to enjoy some of your favorites if you educate yourself on using lower-fat and/or fat-free substitutions in your recipes.
If you follow the recommended exercise and dietary guidelines given to you, you will wake up one morning, look in the mirror and say, "Is that me?" You will look better, healthier, trimmer and more relaxed. The biggest bonus is - you will feel so much better! Once you begin to reap the rewards of positive lifestyle changes, you will never wish to go back to your old, bad habits.
The five pillars of cardiac health are:
1. Omega 3. (acids, fats) These are in olive oil and fatty fish, such as salmon and mackerel.
2. Antioxidants, from vitamins E and C. Green tea is famous for its antioxidant content.
3. Potassium and magnesium, the former found in bananas, potatoes, celery, many fruits, vegetables, and the latter found in whole grains, nuts and greens.
4. B vitamins found in eggs, liver, and vitamin supplements.
Fruits and vegetables are a universal recommendation for good health. These contain lots of good stuff and very little or no bad stuff.
In today's supermarket produce sections, you can find a huge variety of vegetable choices from radishes and roots to kale and kohlrabi. Libraries, bookstores and the Internet are full of creative and delicious options for bringing more fruit and vegetables into your diet. In addition, you can find explanations for some of the stranger vegetable varieties to determine if you would like to try them or avoid them.
In closing, I'd like to share with you a quote from a heart patient I recently spoke with who suffered two heart attacks. Not following doctor's orders after his first attack he became afraid after the second and did not wish to suffer another attack. The third could very well have been the last - it most likely would have brought about his demise. This time, he was determined to do his best to make the necessary lifestyle changes and he did succeed. He began his new regime in April of 2000. By November, he had lost thirty pounds. He is currently in his late sixties. He gave me permission to use his first name only - it is Carl. (Thank-you, Carl!) Here is what he had to say when I asked him how he felt about his success earlier this year:
"It is fantastic! This whole thing was a pain in the butt in the beginning, but after a couple months, and pushing yourself into it, you get used to it. On New Years Eve I danced for four hours! It is amazing I could still do that at my age and not become winded. I had a little wine that night, but my dietitian said that would be okay. I am telling you, it becomes second nature and you do not even think about it anymore. You just do it!"
Even if that means you must eat your spinach. Intra-Abdominal Fat
Intra-abdominal fat is a dangerous type of hidden fat that wraps itself around internal organs. It increases your risk of cardiovascular disease, high blood pressure, high cholesterol, diabetes and certain forms of cancer.
Even people who are thin may be carrying around intra-abdominal fat. After menopause, women are at particular risk for developing intra-abdominal fat.
In general, a man with a waist size greater than 40-inches, or a woman with a waist more than 35-inches, is at risk for having a large amount of intra-abdominal fat.
Short of getting a CT scan or a MRI, it is hard to know for sure. If the waist of your pants is getting tighter over time, and you are unable to pinch more fat, it probably reflects increasing intra-abdominal fat.
In a recent study at the Fred Hutchinson Cancer Research Center in Seattle, 172 people who exercised moderately for a year lost up to 16 percent of their intra-abdominal fat. One group performed 45 minutes of cardiovascular exercise on a treadmill or stationery bicycle three days a week, plus at home exercises, mostly brisk walking, two days a week. A weekly one-hour stretching class was the other group's main form of exercise.
Naturally, the group that worked out five days a week lost more fat overall.
Small but steady fat losses should be your game plan for losing as well as preventing intra-abdominal fat.
Just commit yourself to doing a moderate activity (one that you enjoy!) on a regular basis. Swimming, for example, is a great cardiovascular exercise that also happens to be a great fat-burner. It is easy on the joints and unlikely to leave you with sore muscles or injuries.
Lose Weight for Health, Not Vanity
Let's go over a few pertinent facts in regards to obesity. Many people think that if someone is over weight they may have a metabolic disorder such as a thyroid disorder. However, in most cases this is not true. There are some cases where this is true - see a doctor to rule this out. but the sad facts are that most obese and/or over weight people are simply eating too much for their nutritional needs.
On the other hand, there are people who naturally burn more fat. They have a great metabolism. Sounds pretty unfair, I know, but it is the truth. People with this genetic ability simply burn off calories as fast as they consume them, but it is more common to simply store excess calories as fat. This characteristic does have a genetic base.
Fad diets may cause an initial weight loss, but the problem begins when one attempts to maintain their weight. In most cases when one finishes a fad diet, they will put the weight back on. When this occurs you have begun a process that is very detrimental to your weight loss efforts. You will lose lean muscle mass as you lose weight, but when you regain the weight, you will replace the lost muscle mass with fat thereby decreasing your calorie burning ability even more so. Muscle burns fat around the clock. Another reason to avoid fad diets is they can be very restrictive and one can easily become bored with it.
To incorporate better eating habits, there are some general rules you can follow to help in your weight loss efforts. The first thing you need to accept in your quest to lose weight is that the best way is slowly. You need to focus on eating in such a way that in time the improved eating habits will allow you the ability to reach a desirable weight that can be maintained indefinitely.
Some of the things you can do to improve your diet are as follows:
1. Increase exercise. Not always easy, but necessary if you are to be successful at losing weight in a healthy and manageable manner.
2. Avoid what is commonly known as "empty" calories such as excess sugar and alcohol.
3. Try to watch your portion size. Slowly reduce it and train yourself to think twice before taking that second helping.
4. Try to focus more on low calorie foods such as vegetables, salads and fruits.
5. Support. It can be so beneficial to join either a support group, or have a family member be there for you to support and encourage your efforts and whom you can talk to when you blunder or are having difficulties.
6. Include a large variety of foods in your diet. This will help prevent the monotony of eating the same foods, which can become very discouraging in time.
7. Do your best to give up fried foods. This is this the only thing I would ever suggest one give up permanently because of the dangers to your health. Fried foods can dramatically be coined as a killer to your health and to your weight loss efforts.
8. When beginning a new diet please seek your doctor's advice and approval. If you give the above suggestions credence and practice them faithfully but still are having difficulty losing weight, you may need nutritional intervention. A doctor can often give you some dietary counsel.
America and Western Europe have a ridiculous and harmful preoccupation with body image and an obsession with being slim. A hundred years ago a plump woman was considered the more attractive, as was a portly man. Today the tables have been turned and frankly, the attitude one hundred years ago was realistic and much healthier mentally and physically.
Keep in mind that we come in all different shapes and sizes. Do not focus on a stick thin model as what you think you should look like. More often than not these stick thin people are not healthy and may very well suffer consequences later in life due to starving themselves. Strive to look like no one but you.
Introduction to Physical Fitness
For years everyone has known that regular exercise along with good nutrition is good for their health. The trick is how to build sound exercise habits and a balanced diet into your busy schedule. The stress of modern times mandates that you develop and maintain a fit, trim and fully functioning body. Being active and physically fit heightens your self-expression and self-esteem.
Research polls indicate that people today are becoming more health centered. As a result, people are becoming more interested in making fitness exercise an integral part of their life-style. This article will introduce you to the why of fitness. You will learn all about exercise and it's benefits and will also learn how to structure a personal exercise program that is safe, reasonable, effective, and, most important, rewarding and fun.
Give some thought to the following statements:
In the past, health meant only absence of disease. Today we have a much broader perspective and consider physical fitness to be a key component of total health.
The modern life-style fosters unfitness because technological advances have eliminated much fitness producing physical exertion from everyday activities.
Everyday activities, even for the laborer, no longer adequately stimulate the heart, lungs, and muscles to produce physiological benefits.
Society, especially the corporate world, is beginning to realize the importance of health promotion and the role of exercise in developing and maintaining good health habits.
Being physically fit means living at your fullest physical potential. Physical fitness is the capability of the heart, blood vessels, lungs, and muscles to function at optimal efficiency. It provides a basis for living a full and rewarding life style.
The basic health components of physical fitness are cardio-respiratory endurance, strength, muscular endurance, flexibility, and body composition.
To be physically fit does take effort (yes, some sweat, too!), but exercise does not have to be punishing to help you develop and maintain physical fitness.
Regular and vigorous exercise of the total body is a necessary ingredient of muscular and circulatory fitness - the key to good health and well being.
Physical Fitness Means Living Better, Longer
Regular exercise can provide the basis for good health and wellness. In the past health meant only the absence of disease or illness. Today we define health in terms of physical, mental, social and emotional wellness. The health, fitness, and medical experts now regard exercise, practiced on a regular basis, as essential for achieving and maintaining good health.
Being physically fit does not guarantee you health. However, exercise is an essential component of good health. Exercise is the basis for living a full life. It will help you bring your body, mind and spirit into concert. The effort it takes for you to be physically fit will help you to discover the individual within yourself.
A question you might ask is, how much exercise do I need to realize some health benefits? Perhaps you are concerned only about living longer. A recent study by the Aerobics Research Institute indicates that even a little exercise appears to protect people from early death. The study analyzed the data of 13,334 men and women who were classified as healthy. Based on their treadmill testing results the participants were divided into five categories, ranging from least fit to most fit. The research team followed these people to determine how their level of physical fitness related to their death rates. After eight years the inactive group (least fit) had a death rate more than three times greater than the very active group (most fit). However, the most interesting finding was that the death rate for group one (inactive) was two and one half times greater than that for group two (walking 30 minutes a day). Thus, in terms of reducing premature death, the study strongly suggests that a minimal amount of exercise tends to lower the risk of premature death from heart disease, cancer and other health-related causes.
In a similar study done strictly with men, findings were similar. The study consisted of 12,138 middle-aged men. The report results were that moderate levels of exercise resulted in one-third fewer deaths from all causes (including heart disease) compared to those who were sedentary.
These studies suggest that moderate exercise seems to be adequate for helping you to live longer and live life at your fullest potential. But, being physically fit is more that striving to live longer. Being physically fit is striving to live better. People exercise to maintain good physical appearance, have more energy to carry out daily tasks, sleep better, be able to eat nutritious foods without worrying about weight gain, improve their performance in a favorite sport or pastime, and, enjoy the feeling of being physically fit and possessing good health.
Consider the fitness truths listed below. These statements are what physical fitness and exercise is all about. Physical fitness is not getting by in life, it is about living every day to your fullest capacity. This goal is within the reach of anyone who educates them-selves regarding fitness. Fitness exercise is for everyone. If you've had unhappy experiences in athletics or physical education in the past, take heart. Not having the ability to be a great athlete isn't what is important, reaching a point where you become the best YOU can be, is.
WAY OF LIFE:
Fitness Truths
1. Your body was made to be active.
2. Your body cannot handle the stress of sitting and standing all day.
3. Your body thrives on activity.
4. You need to use energy to gain energy.
5. A physically fit body is more able to function at its full potential.
6. Fit people tend to feel good about themselves.
Why Physical Fitness?
Although the most opportune time for developing lifelong fitness habits is in the childhood years, it is in the late teens and early twenties that men and women develop a fitness consciousness. At this stage in life you have reached physical maturity; your body is at its natural peak of physiological efficiency and health. However, observe friends in their late twenties and early thirties. In many of them this natural fitness has begun to disappear. Lack of exercise is beginning to show its effect. An increase of body fatness, a loss of muscle tone, and a lessened breathing capacity are some of the obvious signs of physiological deterioration. These middle-aged characteristics begin to reveal themselves in many Americans in their mid to late twenties. Unfortunately, our bodies are not programmed to stand the stress of sitting or of being inactive.
Our modern life-style fosters unfitness. Many technological advances are intended to eliminate physical exertion from everyday activities. The automobile and television are key contributors to our sedentary lifestyle, and we have become accustomed to other automated energy savers: elevators, riding lawn mowers, motorized golf carts, snow blowers and various remote control devices. The eighties brought us the home computer. Such advances enable us to carry out our everyday chores more easily. Microcomputers not only enable us to keep our home or business records in order but also provide hours of enjoyable play with computer games of many kinds. Or just surfing and chatting. However, the rapid repetitive movements required in manipulating the controls and/or keyboard does little for physical fitness.
Overeating, addiction and laziness are other detrimental characteristics of a sedentary life-style. At the same time, we live in a competitive society characterized by pressing domestic problems, business obligations and deadline tensions. All of these have an impact on the physiological systems of the body and appear to affect our state of health. Your emotions, nerves, glands, and mental state along with your heart, lungs, and muscles are all fused into a complex, wonderful organism - your body. Thus, there is a dire need, more than at any time in the history of humankind, to seek out stimulating exercise that will offset the perils of modern living. In fact, working out regularly to maintain a high level of fitness enables you to enjoy the privilege of all our modern gadgets and our computers.
Many men and women feel that their daily work provides them with enough exercise for fitness. Running up and down stairs or standing all day at a job seems to be physical exertion. It is exertion, of course, but such limited activities do not use the lungs fully or provide adequate stimulation for the heart to produce a training effect. If normal, day to day activities leave you fatigued at the end of the day, then you need the increased energy and vitality that comes from regular physical exertion. You must use energy to gain energy. In other words, regular stimulation of the total body through vigorous exercise produces increased strength and endurance, characteristics associated with good health. These attributes cannot be acquired from sitting at a desk all day, watching sports on television, riding elevators, or snacking.
Now that inactivity has been recognized as a threat to physiological well being, some authorities have suggested that exercise may be the cheapest preventative medicine in the world. Researchers in medicine, nutrition, psychology, physiology, and physical education agree that exercise, properly performed, is necessary for maintaining functional physical fitness. No responsible health educator will ever suggest that exercise is a panacea. But it is clear that, just as we need food, rest and sleep, we need daily exercise for the maintenance of our physical capacities. Physical fitness is not an end in itself but a means to an end. It provides the basis for optimal physiological health and gives us the capacity to enjoy a full life.
WAY OF LIFE: Detriments to Good Health
Inactivity Improper nutrition Smoking Poor management of stress Excessive use of alcohol Drug abuse
The Simple Facts of Physical Fitness
It is highly recommended that both children and adults participate in regular physical activity. This reduces the risk for heart disease, high blood pressure, obesity and diabetes, among many other health benefits. If you decide to begin an exercise program of any kind, please consult with your physician to discuss your personal needs.
Commonly asked questions:
What is in this for me? * You will feel better both mentally and physically
* You will have better control over your weight and cholesterol level
* You will have better control over your blood pressure
* You will increase your heart and lung fitness as well as your muscle tone
* You need NOT reach athletic proportions of fitness to be healthy!
How hard do I have to work at this?
You do not have to work as hard as some will have you believe. Moderate amounts of physical activity are enough to offer you many benefits. The key to collecting on those benefits is whatever you decide to do, do it regularly.
How do I get started?
If you have not been active at all check with your doctor. Be sure to discuss any medical conditions you have and the effect and/or impact of physical activity. Once you get your doctors approval, begin your exercise program slow and easy. Start with small steps that remind you to keep moving. Take a short walk, use stairs instead of elevators, work in your garden, mow your lawn, and rake your leaves - anything that involves movement of the body. Remember that you need to do this regularly! Once your body has become accustomed to a low lever of physical exertion, begin to consider a form of aerobic exercise you feel you will enjoy. This could be walking, cycling, swimming, step aerobics, low impact aerobics or a stationery bike. Begin very slowly and gradually increase your time and physical effort.
How long should I work out?
The answer to this question depends on your fitness goals. If you just wish to do the minimum, or are new at exercising, as little as three twenty minute sessions of some form of aerobic activity is sufficient. If you wish to lose weight, you would want to increase this amount of exercise gradually to 45 - 60 minutes four to five times a week. If you are just starting, do not let those numbers alarm you yet. It will not seem so bad when your body is in better shape. For a general and overall fitness routine, the recommendation is that healthy adults should strive for about 30 minutes of aerobic activity three to five times a week.
A few more tips:
* Choose activities that you enjoy doing.
* Try to vary your activities so you do not get bored with the same old routine.
* Exercise with a friend or group if that will help you stay motivated.
* Set small goals and reward yourself along the way.
* Consult with a health care provider if you are beginning a new exercise program.
Exercise: The Positive "DO"!
Is exercise really for me?
Perhaps you have a negative attitude toward exercise. Through no fault of your own, past physical education or athletic experiences may have created this outlook. Experiences such as being punished with exercise, being chosen last in a pick up game (oh, that one hurts!), or being ridiculed or feeling embarrassed because of poor skills may have kept you from getting involved in sports and exercise. The use of calisthenics or running laps to punish a participant is absolutely ridiculous. Allowing an inept performer to be heckled in a physical education class is inexcusable. It is no wonder so many people will not participate in sports or exercise. Who wants to do something that is associated with pain, punishment, or embarrassment? Obviously, not all people can excel in athletics or even make the team.
You don't have to be athletic to be physically fit. Traditionally, organized athletics have tended to develop super-fit competitors for the entertainment of a physically inept society. Programs that reward the best and disenchant the rest leave the majority ungratified and even alienated. Such a philosophy has forced more people into the inept and unfit category. Fortunately, we now realize that people who may not win championships or make the team also need invigorating exercise. Why should you be relegated to be a mere spectator? You deserve the opportunity to develop the skills and abilities to enjoy a full and active life. If you can find the right program for you that helps you discover some pleasure and gratification as a result of exercise, you will become a convert.
Exercise IS good for you. Okay, I can hear you thinking, "I knew that!" Try this: call exercise a "positive do!" Rather than telling yourself, "Don't eat this or that" or "Don't smoke", "Don't get excited", "Don't worry", say, "DO exercise!" Think of exercise as something fun that you can integrate into your lifestyle in a fairly painless manner. It is a physiological fact that people who exercise tend to not smoke or if they do they find they smoke less, they are more conscious about what they eat and they have an easier time relaxing and sleeping better. Can't argue with those results! Think of these facts as the positive side effects of exercise. Exercise offsets the ill effects of sedentary living in our modern technological society and ensures that you are living at your potential. Strive to make exercise an integral but fun part of your lifestyle.
So, what is fun?
When you haven't had an exercise regime it's easy to think of it more like work than fun and that attitude is quite normal so if you feel that way, take heart! You're not alone. Designing a program is easy, but exercising on a regular basis is not so easy. If you can find a way to make it fun, you will be well on your way to looking forward to it rather than pulling away from it or making excuses not to exercise. I've heard comments such as "I've never seen a jogger who was smiling". Okay, no doubt this is true but let's say a couple goes to a symphony concert because they enjoy them. Do you think they would be sitting there smiling through it? Probably not, but they would be enjoying themselves none the less. Maybe that isn't a good analogy to some of you, but the point is that fun comes in many different forms. For instance, if you enjoy dancing, buy an aerobic work out that is done in a dance style. It's fun - it may take a while to get all the moves down, but that's normal. Don't let that discourage you. One day you'll find it all comes to you and you'll be enjoying it and may even crack a smile during your work out! Attitude is another key factor, so you may wish to do an attitude check!
Work out with a friend or even a group of friends. Don't worry about looking foolish - laugh at each other if you do! If you're not used to exercising, there is no doubt some of the positions and movements will feel quite strange to you, therefore, you may feel funny being seen doing them. This is where attitude comes into play. Take squats; let's face it, that is not a very feminine position, nor is it all that comfortable. For years I simply wouldn't do them. What got me past the hurdle, because squats are an all around superb leg exercise, was a picture of Cory Everson doing a squat. I cut it out, laminated it and put it where I could see it while exercising. Eventually I was doing them and not even thinking twice about it. Now I don't think they look silly at all. It's about setting a goal, integrating it and finally, achieving that goal.
Setting goals and striving to meet them feels great and better yet, successfully reaching those goals is something guaranteed to put a big smile on your face along with a pretty good boost of self esteem and confidence.
Think about something that you enjoy doing that involves moving the body. Write down some goals you would like to reach, do some research on various forms of exercise and attempt to find one that appeals to you. There is an abundance of ways to exercise and you needn't bring yourself to complete exhaustion. That isn't even healthy. It's about movement of the body. Getting the blood pumping and sending oxygen and nutrients throughout your blood stream. Working your heart and lungs for peak efficiency. Enjoying the feeling of movement and a little exertion. Take baby steps. Don't be too hard on yourself. Laugh at your goof ups, share your experiences with a friend, keep a diary of your accomplishments, reward yourself upon reaching a goal. Not with some naughty food though! Buy yourself something you always wanted. Or take an entire week off of exercising when you start to feel burned out, which can happen. During that week, think of trying something new when you start again - but be sure you do start again.
There is a feeling of accomplishment when you finish a work out. You have the ability to do more things with a sense of energy, live life to it's fullest - all things that make for a fun life. The investment of time and effort will be paid off with many hours of enjoyable times in your life.
If you can get yourself past the hurdle of starting an exercise regime and sticking to it long enough to realize the benefits, you have succeeded at something crucial to the quality and longevity of your life.
Eight Time Saving Work out Tips
The single most common reason many miss a workout is TIME. Our days are more hectic than ever and therefore, it truly can be difficult to work in an exercise regime. If you can find a mere 15 to 20 minutes a day, however, you can give yourself substantial gains in your fitness desires - you do not have to spend hours sweating for great results.
Following are some tips for when you are in a time crunch:
1. Do exercises that use multiple muscles, called multitasking. For example, a squat uses the front and back of your legs as well as your butt. After each squat, add an overhead shoulder press using a light dumbbell and you will hit even more muscles.
2. Focus on your big muscles. Working your biggest muscles burns tons of calories and will give your metabolism a good boost. These muscles are your butt, thighs, back and core i.e., lower back, abdominal and oblique muscles.
3. Intensify your aerobic workout. By doing so, you can get results in half the time. For example, instead of doing forty minutes of walking, jogging or low impact aerobics go on a bike or treadmill at a high intensity for twenty minutes. If you have been working out regularly for at least a month, you could try doing intervals.
4. Exercise at a level that to you is hard, or very hard for two minutes. Then, lower your effort - but keep moving! - For one minute. Repeat this cycle for twenty minutes.
5. Double up your exercises. Rather than resting between sets, use that time to work a different muscle group, preferably a complementary muscle. For example, alternate one set of biceps curls with one set of triceps dips. Alternatively, do a set of seated leg extensions with a set of leg curls. These are super-sets and they nearly double the number of exercises you can do in a short time.
6. Incorporate circuit training. Circuit training combines aerobics and strength training in the same workout. Doing this type of work out gives you calorie-burning benefits along with strength gains. For example, do a strength exercise for one minute. Without taking any rest, move on to another. Every two or three exercises add one minute of jump roping or your aerobic activity of choice for one or two minutes.
7. Before your morning shower and breakfast, or during your lunch hour, squeeze in two sets of ten of the following bare-essential moves: crunches, pull-ups, push-ups, squats and lunges. These calisthenics target and tone most areas of the body but do not take more than a few minutes to do. Short bursts of exercise add up. If you can accumulate 30 minutes of physical activity in a day in short bursts, you will get the same benefits you would if you did it all in one session.
8. Try something different every so often. Monotony in an exercise routine leads to boredom, which will ultimately lead to no exercise. A change in the type of aerobics, or your specific weight training routine will avoid this problem and will give you greater fitness benefits. You will burn more calories and stimulate muscles in a new way, accomplishing more in a shorter period. Try activities you truly think you will enjoy or you will defeat the purpose and get more frustrated and bored.
Joint Troubles
Source:
Will Brink - see Will's ebooks online here:
Muscle Building Nutrition
A complete guide bodybuilding supplements and eating to gain lean muscle
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One of the most common problems faced by strength training athletes is joint pain. "Oh my shoulder is killing me" or "my knee has been bothering me for months" or "I have been living on pain killers to get rid of this ache in my elbow" are common complaints that can be heard in any gym at any time. Oddly enough however, this topic is not covered very often in most bodybuilding/fitness magazines. Maybe the topic is just not all that "sexy" or "cutting edge," but if you're one of the thousands of people whose gains in muscle are being side tracked by joint troubles, then you don't give a damn about sexy or cutting edge-you just want relief!
In the past few years I have noticed an increase in letters and e-mail from people complaining about their joints. In all honesty, I would estimate 80% or more of most bodybuilders joint pain is totally avoidable. If you look at people who have chronic joint pain, nine out of ten times you can see why they would have an aching appendage that causes them pain. More often that not, they (1) rarely warm up adequately, (2) they train too long and/or too often, (3) they use overly heavy weights/low reps more often than they should, (4) they don't take time off to allow their joints, tendons, muscles, etc., to recuperate from heavy workouts, (5) they use less than perfect form during heavy lifts, (6) they don't take in adequate nutrients, or (7) all of the above!
Now of course we have all had an ache or pain in a knee, elbow , or other joint at times, but chronic long term pain is another story. This article is going to assume that the reader has joint pain NOT because he (or she) is doing any one of the above seven common mistakes, but has joint pain due to some other factor out of their control. If you warm up and stretch thoroughly, train for no longer than an hour three-four days per week, cycle your weights and reps, take time off when you need it, have good form, take in adequate nutrients, and still have joint problems... than this might be the article for you.
Types of joint problems
There are of course different types of problems that cause common joint pain in athletes and "normal" people alike. Bursitis, tendinitis, various types of arthritis, and other afflictions, can be the cause of a person's aching joints. Briefly, here is a description of the most common types and causes of joint pain that afflict athletes:
Arthritis: There are many different forms of arthritis. The two most common are osteoarthritis and rheumatoid arthritis. Of the two, osteoarthritis is by far the most common to bodybuilders and other athletes. Caused by wear and tear on the joints, osteoarthritis is characterized by a deterioration of the cartilage at the ends of the bones. The once smooth cartilage becomes rough thus causing more and more friction and pain. Left untreated and unchecked, this can become very debilitating for the hard training athlete. Chronic osteoarthritis has ended the career of numerous athletes.
Bursitis: In our joints there are small fluid filled sacks called bursae. The bursae's job is to assist in the muscle/joints movement by cushioning the joints and bones against friction. If these sacks become inflamed and/or injured due to various causes (see above training mistakes), a chronic pain called "bursitis" can result. It's most often found in the shoulder or elbow (A.K.A tennis elbow) but can also be found in other joints of the body. It hurts like hell and can ruin a workout quickly if left untreated.
Tendonitis: Tendonitis is probably the most common cause of pain to bodybuilders and other athletes and is (luckily) the easiest to treat. However, if left untreated and the person just "works through the pain," it can become a real problem that will put a quick end to your gains in muscle. Basically, tendinitis just means the tendon(s) around a joint have become severely inflamed from overuse, micro injury, etc. Though it might sound simple enough, for people who suffer from chronic tendinitis it's no joke and a real pain in the...joint!
Treatment options
Again, this article is going to assume that the reader warms up properly before working out, does not severely overtrain, yada, yada, yada, as mentioned in the beginning of this article. If the reader (you?) is in the gym all day, thinks one set on the bench press is a warm up, and feels anything over 3 reps is high rep training, than you need go no further to find the answers to what's bothering your joints!
The treatment options we are going to look at relate to natural compounds, or mixtures of natural compounds, that could save a person with aching joints years of pain and possibly even more. Unfortunately, the treatments offered by traditional medicine at this time are generally of little use to highly active people. Most of the treatments for joint problems address the symptoms (pain, swelling, etc) rather than the cause and can often make the problem worse in the long run. Non-steroidal anti- inflammatories, cortical steroid injections, joint replacement, and the always useful "stay off it" advice does not tend to yield the results most athletes want.
If you look at the names of the aforementioned types of joint problems, you will notice they all end with the term "itis," as in tendin-itis, arthr-itis, and burs-itis. The suffix "-itis" means "inflammation of " according to The American Medical Association Encyclopedia of Medicine. Knowing this, you can see that bursitis means inflammation of the bursea sack, tendinitis means inflammation of the tendons, and arthritis means....well you get the point. Medical terms for afflictions that end in "-itis" tell us that though the causes and manifestations are different, the final problems is one of inflammation. Inflammation is characterized by pain, swelling, redness, and less obvious symptoms. This leads us finally to our list of natural compounds/products that might just save the joints of the person reading this article who thought their workouts would never be the same because their joints are giving them so much trouble. These products tend to address not only the symptoms of the problem-that is the inflammation-but the underlying causes as well.
Jello Anyone?
As strange as it might seem, the main ingredient (gelatin) in good old Jello might be just what the doctor ordered for painful joints. Gelatin has been market world wide for many years as a food and as a supplement. Gelatin is made from animal collagen. In all animals-including man- collagen is an essential structural protein that forms an important part of bones, tendons, and connective tissues. It is a tough insoluble protein that is essential for keeping the many cells and tissues of the body together. Gelatin contains an exceptionally high content of two amino acids which play an important part in collagen formation, namely proline and glycine.
In fact, it takes 43 grams of dried egg whites or 35 grams of dried non fat milk or 89 grams of lean beef to equal the amount of proline in just 10 grams of hydrolyzed gelatin. Though the body can form these two amino acids on its own, it has been suggested that under certain conditions the rate of synthesis may be insufficient to provide essential body requirements and degradation can exceed synthetic processes (i.e. there is a steady loss of body collagen). The intake of hydrolyzed gelatin appears to be an alternative route to getting chondrocytes (cartilage producing cells) and osteoblasts (bone forming cells) of the body sufficient amounts of these important amino acids for making structural proteins. Although chondrocytes are critical for collagen formation, their number is limited and their ability to form this much needed protein is influenced by heredity, age, physical activity (too little or too much), injury, and availability of nutrients.
Although bone metabolism is quite complex and not fully understood, there is a growing number of studies showing the intake of just ten grams per day of hydrolyzed gelatin is effective in greatly reducing pain, improving mobility and overall bone/cartilage health. Several randomized, double-blinded, crossover trials have shown improvements in symptoms related to joint pain (Adem et. al. Therapiewoche, 1991). The people at Knox (the Jello people) have made a product specifically for bone health and joints called NutraJoint. It contains hydrolyzed gelatin, calcium , and vitamin C. Calcium is of obvious importance to bone health and vitamin C is an essential and limiting nutrient for connective tissue formation. NutraJoint is cheap, has no side effects, and tastes good. I recommend one packet mixed with OJ with breakfast for people suffering from joint pain.
Cetyl Myrist..what?
A fatty acid with the long and hard to pronounce name of Cetyl Myristoleate has been receiving a good deal of attention by researchers concerned with joint pain and health. Being it's difficult for the reader to pronounce-or for me to write for that matter-I will just call it CMT for the remainder of this article, OK?
Discovered by a researcher at the National Institutes of Health (NIH), CMT looks very promising as a compound that greatly reduces joint pain due to a variety of causes. In animals CMT was found to be very protective of joints from different chemicals that would normally cause arthritis in these animals. Though the human research at this time is not as solid as we would like, CMT has already developed a following with some alternative medical practitioners and by those who suffer from joint pain. Several bodybuilders I work with swear by the stuff though I cant vouch for it at this time as I have had no personal experience with this product. Also, its effects seem to work rather quickly and relatively small amounts can be used. 12-15 grams spread out over an entire month appear to be effective. Exactly how CMT works is unclear but it might have something to do with a reduction in pro-inflammatory prostaglandins (see below) or some other mechanism. EHP Products Inc. makes a CMT product that is endorsed by the researcher who discovered it. They can be reached at 888-EHP-0100. A company called G nS Marketing also sells CMT (they call it CMO) and can be contacted by calling 800-829-1514.
Flax oil for everything!
Many bodybuilders and other athletes are starting to see the many benefits of flax oil for all sorts of uses. One obvious use of flax oil is a reduction in pain due to any type of inflammatory condition, including joint troubles. To understand why this is so, the reader must now endure a crash course in the topic of essential fatty acids and the many products made by these fatty acids found in the body. If you already know all this stuff you can skip over this material, but if you don't know it, you will need this information for the rest of the article.
The definition of an essential nutrient is anything the body cannot make itself and therefore must be obtained from the diet. We need to eat an assortment of vitamins and minerals, approximately nine to eleven amino acids, and two fatty acids to stay alive and healthy. The two essential fatty acids (EFAS) are called linoleic acid and alpha-linolenic acid. The first being an Omega-6 fatty acid and the latter being an Omega-3 fatty acid. If the term "Omega-3 fatty acid" rings a bell for you it should. Fish oils are also well publicized and researched Omega-3 fatty acids (see below) that have been shown to have many benefits. "So what does all this have to do with my aching joints?" you are thinking. Ok, here is the skinny on why you had to endure that previous section. Flax oil is exceptionally high in Omega-3 fatty acids (alpha-linolenic acid). Omega-3 fatty acids, from fish, flax, etc., have been shown in the scientific/medical literature to reduce inflammation of any kind.
Remember the "-itis" part of the word relating to joint problems? How do you think non- steroidal anti- inflammatories work? They reduce inflammation, but they also come with potential side effects and health problems. So how does flax oil do this wonderful thing? From both of the essential fatty acids the body makes something called prostaglandins. Prostaglandins are very short lived hormone-like substances that regulate cellular activity on a moment to moment basis. Prostaglandins are directly involved with regulating blood pressure,inflammatory responses, insulin sensitivity, immune responses, anabolic/catabolic processes, and hundreds of other functions known and yet unknown. The long and the short of all this, without going into a long and boring biochemical explanation, is: Omega 3 fatty acids are responsible for forming the anti -inflammatory prostaglandins and the Omega 6 prostaglandins are responsible for making many of the pro-inflammatory prostaglandins, and other products derived from EFAS. A high intake of Omega 3 oils reduces inflammation (and pain) by this mechanism. Obviously, it's a lot more complicated than that, but hey, I only have so much space to write.
People who add in 1-3 tablespoons a day of flax oil to a protein drink, or over a salad, often notice a reduction in pain in their joints, not to mention all the other great things EFAS can do for the hard training bodybuilder. Flax oil can be found in any large health food store under such brands as Flora, Omega, Barleans, and several other names.
High quality kitchen sink formulas
I call these products "kitchen sink formulas" because they add in just about everything you could want in a formula for painful joints. Two high quality product of this type that come to mind are the Natural Pain Relief products by Inholtra and The Life Extension Foundation. These products contain Glucosamine(s), Chondroitin Sulphate, the fish oils EPA/DHA, Gamma-linoleic acid (GLA), vitamin E, fat soluble vitamin C (ascorbyl palmitate), and Manganese aspartate. "So what does all this stuff do?" you are asking yourself. Briefly:
Glucosamine is considered by many as one of the best natural products for the treatment and prevention of cartilage degeneration. It is in essential part of cartilage, synovial fluid, and other components of joints. Chondroitin sulphate is related to glucosamine and is part of a family of modified sugars that form structural molecules in cartilage. As mentioned previously, the Omega 3 fish oils (EPA/DHA) are renowned for improving pain and inflammation in joints and other areas of the body. GLA is a fatty acid derived from the Omega-6 class of fatty acids but has been shown to have many properties similar to that of the fish oils/flax oil in its ability to reduce inflammation through the production of the favorable anti-inflammatory/anti-auto immune prostaglandins.
The anti - oxidants vitamin E and C are added because it is well known that free radical pathology is part of the damage that takes place in the joints. Finally, the trace element manganese is needed as a co- factor in many enzymatic processes related to cartilage synthesis and cartilage integrity. Now you know why I call them kitchen sink formulas! Taken singularly, the above ingredients appear to have marginal effectiveness. Taken as a complex, they appear to be very synergistic.
These are very well rounded and complete-though slightly different-formulas for people looking for some relief to their joint troubles, or any chronic inflammatory condition for that matter. However, I have found most people will need to take more than the manufacturer recommends to see real results, though this is not true 100-percent of the time. The Life Extension Foundation can be contacted by calling 800-826-2114 or http://www.lef.org
Conclusion and Recommendations
If you are one of the millions of people who suffer from chronic joint pain when you hit the gym, first make sure you are not making any of the most common mistakes outlined in the beginning of this article. Secondly, get an opinion from a good sports medicine doctor as to exactly what your problem is. You don't want to self diagnose what could be a serious problem. Finally, start with one of the above products and see if it improves your condition. Wait at least a few months before you make your assessment. Add in a second or third product if you don't think you are getting the results you want, which would be of course less pain and greater mobility through the joint in question. Hey, I never said it was going to be cheap and easy, but if serious joint pain is taking all the fun out of your workouts, it will be worth your time and money. See you in the gym...
References:
Diehl-HW and May EL. "Cetyl myristoleate isolated from Swiss albino mice: an apparent protective agent against adjuvant arthritis in rats." J. Pharm-Sci, 83(3):296-9, 1994.
Cochran C. and Dent R., "Cetyl Myristoleate - A unique natural compound valuable in arthritis conditions." Townsend Letter for doctors, #168:70-74, 1997.
See Will's ebooks online here:
Muscle Building Nutrition
A complete guide bodybuilding supplements and eating to gain lean muscle
Diet Supplements Revealed
A review of diet supplements and guide to eating for maximum fat loss Exercise Induced Asthma and What You Can Do
Asthma is a narrowing and swelling of the airways brought on by lung irritants such as cold air, smoke, pollen, animal dander, dust, dust mites, mold spores and other impurities in the air. When an asthmatic exercise, the resulting heavy breathing is what could cause an asthmatic attack. One can have exercise induced asthma (EIA) yet suffer no chronic asthma; however, 80 to 90 percentage of those with chronic asthma will get exercise-induced asthma. On a positive note, exercise will help the occurrence and severity of EIA and usually passes within 30 seconds.
To minimize EIA, one should exercise in a warm, moist environment. Swimming or water aerobics are excellent choices. If you do have to go outdoors to exercise, it is a good idea to wear a mask in cold weather to warm and moisturize the air you are breathing in. Physicians often prescribe the use of an inhaler before you begin to exercise and during your exercise session. In addition, drink plenty of liquids before, during and after exercising. If you were to become dehydrated, you could bring on EIA.
Should you suffer an attack while exercising and you do not have access to immediate medical help, get to a warm environment, drink warm liquids and try to breathe from your diaphragm. A drink with caffeine is a good idea because caffeine mildly dilates constricted airways.
Whatever you do, do not use EIA as an excuse for exercising. America has had many great athletes who suffered EIA, yet went on to achieve great athletic success.
If you have exercise induced asthma it is important to modify your workout and alternate work and rest periods. The American College of Sports Medicine recommends the following warm-up: Think "two-minute rules" and do these in the order given.
Start with two minutes of very low intensity activity. Rest for two minutes.
* Do two minutes of higher intensity activity. Rest for two minutes.
* Do two minutes of exercise just below the intensity of expected activity. Rest for two minutes.
* Do two minutes of exercise at the intensity of expected activity. Rest for two minutes.
* Engage in the desired activity.
Asthma Resources:
American Academy of Allergy Asthma and Immunology
National Asthma Campaign - Conquering Asthma
Asthma and Allergy Foundation of America - Thousands of Answers for Millions of People
The Fight against Cellulite
Cellulite has been called any given number of names, including cottage cheese, orange-peel skin, saddlebags, pruned legs, and even dimples. No matter the name, cellulite is unattractive and in some cases, unhealthy. Most women have some on their body somewhere and are unhappy about it, and would love to rid of it.
Cellulite is another one of those unpleasant facts of life we need to just learn to live with and accept. There have been surgical procedures developed to rid areas of your body riddled with cellulite but it is now thought that when you remove cellulite from one part of your body, it is likely to turn up on another part.
Let's delve into the facts behind cellulite. Cellulite occurs when body fat gets sandwiched into many tiny pockets separated by strong, hair thin threads called septa, which anchors skin to muscle. Most women store fat in the hips, thighs and buttocks where this "tufting" becomes so pronounced that it dimples.
Men have it made when it comes to cellulite. Their septa attach in a crisscross formation instead of the vertical strands that are found in a woman's skin. Also, the thought that only heavy or obese women suffer from cellulite is not true. Women of any weight can have cellulite. There are even super-models that complain they have it.
While we are all aware cellulite is unattractive, it can also have adverse health effects. Accumulation of fluid can occur in the layers of the skin, it can cause impeded blood flow, toxin build-up, nutrient depletion and deterioration of the connective tissue as it loses elasticity and undergoes fibrosis, the development of an organ of excess fibrous connective tissue.
There are a couple ways we can help combat cellulite and its negative effects, but if you're genetically prone to it in a certain area, it is unlikely you will ever be totally rid of it. (Sorry!) What you can do is reduce your overall fat intake to lessen the build-up of cellulite. Exercise can help build muscle tone, which in turn can make the contours of your body, including the cellulite, look better. Keep at it - if nothing else, you can prevent it from becoming more pronounced and more importantly, from becoming a health risk.
Here is a recommended exercise to fight cellulite on the upper thigh area:
* Lie on your stomach with hipbones on the floor, legs extended. Rest chin on hands. Slowly lift left leg, foot flexed, about six to twelve inches, keeping hips glued to the floor.
1. Move leg to the left 12 inches, hold for two counts and bring it back to center.
2. Then shift leg 12 inches to the right (or as far as you can without lifting your hips), hold for two counts and return to center. Lower leg to ground and repeat. Do three sets of 15 reps on your left leg, than switch sides.
Acupuncture
Acupuncture is a treatment that has been in practice for thousands of years and one many will swear by. It is based on ancient Chinese theories of the constantly changing flow of energy called "qi", through distinct pathways or "meridians". These pathways cover the body somewhat like the nerves and blood vessels. The belief is that acupuncture will aid and improve this flow, thereby bringing relief from pain.
Some have much faith in this practice and will swear by its effectiveness, some think it is crazy and others, me included, remain completely neutral.
The process of acupuncture requires a trained acupuncturist. Here in the United States we have more than 10,000 trained acupuncturists, 40 acupuncture schools and many medical schools teaching acupuncture. One should be careful in choosing a acupuncturist because there are many out there who are self-proclaimed acupuncturists when in fact, they aren't trained at all. In some states doctors are the only persons allowed to be practicing acupuncture should they choose to do so.
If you think this procedure is something you'd like to try, ask your doctor for a referral or contact the National Certification Commission for Acupuncture at www.ncaaom.org or call the Oriental Medicine or the American Academy of Medical Acupuncture at (800) 521-2262.
The procedure itself involves short, thin needles that are inserted into specific points on the body known as acupoints that are meant to treat or prevent illness. The acupoints are associated with specific internal organs or organ systems.
Studies have shown that when needles are inserted into the skin at the nerves in the underlying muscles are stimulated, leading to the release of chemicals in the brain that block pain signals. The needles can sting some, but will not hurt. They are left in the skin for about ten minutes to an hour, depending on the ailment.
In Asia, many illnesses are treated with Acupuncture whereas here in the United States it is mainly used to relieve chronic pain caused by the following ailments:
* Arthritis
* Back problems
* Premenstrual syndrome
* Dental Surgery
* Withdrawal from addictions such as drug and alcohol dependency
* Eye, ear, nose, throat, respiratory, gastrointestinal and muscular disorders
* Problems with the nervous system
* Relief of nausea caused by morning sickness
* Chemotherapy
* Anesthesia
Is this for you? Only you can determine that, however, if you decide you'd like to try this treatment, talk to your doctor first. Work with him or her and an acupuncturist together to get the best results needed for you.
* Health At Every Size
* Yoga
* Safety Tips for Yoga Beginners or the Less Flexible
* Sisters Together: Move More, Eat Better
* Cardio Karaticise
* Exercise Safety
* Building Muscle Mass
* What is Isotonic Exercise?
* What's in your Creatine?
* Mind Over Matter - Think Positive For Your Workout
* Toning Up Your Legs
* Food, Fitness and Fun
* Analyze Your Excuse for Lack of Physical Activity
* A Message From the Heart
* Intra-Abdominal Fat
* Lose Weight for Health, Not Vanity
* Introduction to Physical Fitness
* Physical Fitness Means Living Better, Longer
* Why Physical Fitness?
* The Simple Facts of Physical Fitness
* Exercise: The Positive DO!
* Eight Time Saving Work out Tips
* Joint Troubles
* Exercise Induced Asthma and What You Can Do
* The Fight against Cellulite
* Acupuncture
* Avoiding Leg Injuries from Working Out
* Ten Exercise Myths
* Benefits of Aerobic Exercise
* Coming to Terms with Your Body Shape
* Muscle Flexibility Crucial to Strength and Fitness
* Over Training
* Top 18 Benefits of Weight Training
* Good For You Weightloss Tips
* The Physical Dangers of Stress
* Varicose Veins Avoiding Leg Injuries from Working Out
When you are working hard to improve the tone and shape of your body, the last thing you want or need is to hurt yourself. If you perform an exercise incorrectly, injury can result - and does, all too often. Doing too much, too fast is hazardous. Not warming up and/or using improper form are the most common factors in exercise related injury.
If a specific part of your body hurts after any exercise for whatever reason, stop doing the movement and check with a trainer. If no trainer is available put ice on the injured area and if it is not better in 24 hours, call a doctor.
When working the legs, if you have no previous problems with your knees or your back and you use proper form, commonly performed leg exercises such as those following, may be done with no concern.
General Guidelines
When doing any exercises, make sure you hold your stomach in and keep our torso stable. When extending legs, make sure not to lock your knees.
Lunges
When you bend downward, do not bend too far forward or backward. Use no back movement at all. You also want to make sure our front knee does not go over your tow. If you go over your toe, you can put a lot of pressure on your kneecap area.
Leg Extensions
This is an exercise performed on an exercise machine. Extend your legs slowly without locking your knees. If you jerk your legs upward, you are just using momentum, not your muscles. You will not benefit from the exercise if done in that manner. Do not use too much weight on this machine, as it could be hard on the back.
Leg Press
This is an exercise performed on a machine and is excellent for the legs. It is also less strenuous on the kneecap area than the leg extension if done properly. Keep your torso stable, start low on the weight and build up progressively.
Leg Curls
When working the back of the legs, or the hamstrings, be sure you have the right piece of equipment. For example, one that is newer and keeps your back from arching. Also, be sure you are not trying to lift too much weight as this could put undue strain on your back. Keep your torso stable.
Squats
You can perform squats with free weights or on a machine. A machine can help guide your back posture, relieving it of undue stress and assuring proper form. However, with proper form and free-weights, these are great for the entire leg and should not result in any discomfort. When doing squats with free-weights, be careful not to bend or flex your back too much. Keep it stable. The hip, knee and ankle should be all that moves. You need not - in fact, should not - go into a deep knee bend. Also, watch your knees to be sure they do not extend in front of your toes. Think of the squat as a sitting down motion; as if you were going to sit down in a chair but decided to get back up. Keep the back straight!
Step-ups
When you begin doing step-ups, start with a low surface to step onto and no weights. If you decide to increase the height later, be sure you do not go so high that your knee is parallel to the ground. As in the squats, you do not want your knee to go over your toe. Always keep your back straight and upright and be sure your whole foot is on the surface onto which you are stepping. Step-ups are great for the legs at any height 4-inches or higher. If you are uncomfortable at a higher height, lower the stepping surface again. You will still gain; in addition, the when you incorporate weights you will challenge the muscles sufficiently.
Aerobic Equipment
General Guidelines
When you are using any kind of aerobic equipment, you must be sure you do not use any bars for support. Use bars only for balance, if needed. Keep your stomach held in and your chest up.
Stair Climbing Machines
These pieces of equipment are good for leg muscles but they can be hard on the knees. If you were predisposed to knee problems, you would be better off avoiding a stair-climbing machine. Also note, you can develop a knee problem with over use of this machine.
Biking
Biking is good for legs and good for the knees. It takes away the impact of many other exercises. While biking, be sure that when your leg is down at the bottom stroke you have a slight bend in your knee.
Elliptical Machines
These are a good choice for working legs and are very easy on the body. They are non-impact machines yet works very well for cardiovascular benefits.
Ten Exercise Myths
Although some old fitness fictions, such as "no pain, no gain" and "spot reducing" are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common myths as well as the not-so-common facts based on current exercise research.
1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity.
The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.
2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time.
This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.
3. Yoga Is a Completely Gentle and Safe Exercise.
Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout.
4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want.
In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.
5. Exercise Is One Sure Way to Lose All the Weight You Desire.
As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.
6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up.
Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.
7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.
Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.
8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.
In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise such as yoga.
9. Overweight People Are Unlikely to Benefit Much From Exercise.
Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.
10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.
Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the "best" program for you is the one you will participate in consistently.
Benefits of Aerobic Exercise
Note: See dictionary search below to look up any terms you may not be familar with.
1. Improves Bone Calcium
2. Improves Blood High Density Cholesterol
3. Improves Handling Of Excess Heat
4. Increases Hemoglobin
5. Improves Resistance To Cold
6. Decreases Blood Tri-glycerides
7. Gives You an Emotional Lift
8. Decreases Blood Pressure
9. Decreases Insulin Requirement 10. Increases Glycogen Storage
11. Less Conversion Of Sugar To Fat
12. Increases Stroke Volume of Heart
13. Decreases Resting Heart Rate 14. Avoid Senility - Increases Oxygen Delivery To Brain
15. Increased Oxygen Pickup In The Lungs
16. Increases Fat Burning Enzymes
17. Fat Deposits Release Fatty Acids Better
18. Better Control Of Hunger
19. Decreases Body Fat
20. Decreases Stress (Attitude)
21. Increases Ability To Handle Stress (Biochemical)
22. Increases Muscle Mass
23. Easier To Exercise
24. Increases Aerobic Threshold (Endurance)
25. Higher Level Of Exercise Possible
26. More Calories Burned
27. More Fat Calories Burned 28. More Calories Required At Rest
Decreases Load On The Heart
Decreases Muscle Dependence On Sugar
31. Decreases Incidence of Hypoglycemia
See a word your unfamilar with or uncertain of? Use the dictionary tool! Coming to Terms with Your Body Shape
What do you see when you look in the mirror? Researchers report that women's and men's perceptions of their bodies differ.
In a recent survey of 813 adults ages 19 to 39 conducted by Psychology of Men and Masculinity journal, women of normal weight tended to perceive themselves as overweight, while normal-weight men often perceived themselves as too skinny. In addition, nearly half of the men assessed as overweight perceived themselves to be of normal weight.
What creates the distorted self-image? Researchers theorize that societal influences such as the media, which provides thinner-than-average role models for women and bulkier-than-normal examples for men, may be largely responsible. Consider these examples from the National Eating Disorders Association:
The average American woman is 5'4" tall and weighs 140 pounds, yet the average American female model is 5'11" tall and weighs 117 pounds.
Most fashion models are thinner than 98 percent of American women.
3. Almost half of American elementary school students in the first through third grades want to be thinner. 4. Four out of five children at the age of 10 are afraid of being fat.
Tipping the Scales
With our society's obsession over body image, you might think Americans would be lean, mean, physically fit machines. The surgeon general reports, however, that a staggering 61 percent of American adults are overweight, and three out of 10 U.S. adults are obese.
Part of the problem comes from inactivity and the tendency to look for a "quick fix." Americans spend more than $40 billion on dieting and diet-related products each year, according to the National Eating Disorders Association. Yet, according to the surgeon general, only one third of U.S. adults follow experts' recommendations and exercise for 30 minutes, five days per week. Carrying extra pounds leads to an increased risk of heart disease, diabetes, stroke, arthritis, depression and cancer.
Weighing in Accurately
So how can Americans get an accurate assessment of their health? To determine whether you are a healthful weight, don't compare yourself to people around you or in the media. Instead, check your body mass index (BMI) at www.nhlbisupport.com/bmi. This tool, based on data from the National Heart, Lung, Blood Institute, helps measure fatness. It doesn't take into account lean muscle mass, however, so athletes and body builders may get faulty results. Also, keep in mind that the BMI is not meant as a substitute for a professional medical assessment.
Recognizing the True You
Once you have accepted that the media portrayal of body weight is unrealistic, you may wonder how to define good health and an ideal body shape. The American College of Sports Medicine defines physical fitness as a combination of cardiovascular endurance, muscular strength, muscular endurance and flexibility. By focusing on getting an adequate combination of aerobic exercise, strength training, stretching and sleep, and by eating properly, you can enjoy increased energy, stamina and improved health. And while today's actors, models and rock stars will be forgotten tomorrow, being fit never goes out of style.
Muscle Flexibility is Crucial to Strength and Fitness
From childhood, flexibility has been emphasized as an important part of each individuals health. However, it is the most overlooked part of a fitness and exercise program. Most people understand that flexibility and range of motion are important, but do not understand the actual influences stretching has on the body. Unlike weight training and cardiovascular activity, stretching does not burn significant calories, and is not usually perceived as a body shaping activity. Few realize that stretching before and after a workout adds strength to the body, aids in the prevention of injury, and dramatically increases recovery time.
Many people do not realize the impact that periodic stretching has on the fitness level of their body, or its ability to perform. Stretching before weight training can actually improve your overall lift strength, as well as your endurance. When your muscles are not stretched, and are cold, you have localized areas within the muscle where the muscle fibers are flexed together. These "knots" of muscle are already flexed, and often remain flexed regardless of the range of motion of your exercise. Because the muscle within these knots remain flexed, throughout the range of motion, the knot of muscle cannot participate in the lift. Subsequently, much less muscle and fewer motor units are used for each repetition. The result is less lift strength and slower progress.
Stretching before a workout counteracts these knots by pulling the flexed muscle cells apart. This allows the cells to function at their full range of motion, and contribute to each lift. Stretching before a workout is paramount to realizing maximum strength gains and necessary to experience the greatest benefit during a workout.
Gains in strength are not the only benefit from routinely stretching during a workout. After your cardiovascular or weight training activity you should always stretch to allow your muscles to extend to their fullest range of motion. This provides two significant benefits. The first of which is that it prevents your range of motion from becoming limited. This prevents you from becoming muscle bound, and from having to work too hard in your daily activities. The second benefit is that stretching after a workout helps to remove the waste that has built up in your muscles during the workout. This speeds muscle recovery, and lessens the muscle soreness that is typical of any fitness program.
Obviously, stretching is a fundamental part of any fitness program. Although many recreational athletes do not actively participate in a flexibility program, the benefits of such a program are apparent. By stretching your muscles, you allow full range of motion, and condition your body for optimum performance.
Only by including stretching in your routine can you realize your maximum potential. Yoga is a great way to improve flexibility. If you're considering Yoga, perhaps you'd like to read Safety Tips for Yoga Beginners or the Less Flexible
Over Training
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Over training, sometimes known as Over Training Syndrome, is a rather common problem among athletes. The over-trained athlete's body has become abused and egulatory mechanisms of the body can not return back to "normal" during the one or two days of a normal recovery time.
At first the over-trained state can be mild and if an athlete rests, his or her body will recover quickly. Later it may be more severe, and an athlete will be exhausted. The exhaustion is typical for experienced endurance athletes, who usually react in this way. Overtraining-like states can also be induced by stress. Add stress to physical over-training and you are dealing with total body stress.
Stress can be caused by both positive and negative factors. These may be a holiday, vacation, personal achievement, change in residence, school or job, change in social and recreational habits, financial problems, divorce, trouble at school, trouble with the law, death or birth in the family.
Physiological factors are a different type of stress. This kind may be caused by travel, sleep loss, races, changes in training, environmental changes (altitude, humidity, temperature), illness, injury, menstrual cycle or pregnancy.
The balance between training, other stressors and recovery has to be just right. If there is an insufficient recovery time after exercise, fatigue will accumulate. After several days or perhaps a week or two, the symptoms of over-training will show a drop in performance. Consequently, recovery could take as much as several months.
Signs and symptoms of over training vary from perons to person. The symptoms and signs are due to changes in the nervous system, your hormonal status as well as other physiological medical factors. The earliest and most common symptoms include tiredness and fatigue and a drop in performance despite continued training.
Outward Over Training Signs and Symptoms:
* Depression
* Fatigue
* Irritability
* Bad mood
* Anxiousness
* Confusion
* Excitement
* Desperation
* Lack of concentration
* Unwillingness to train
* Feeling of inability to go on training
* Sleeping problems
* Bad, or complete lack of appetite
* Trembling hands
* Abnormal sweating
* Palpitation of the heart
* Nausea
* Dizziness
Physiological Over-Training Signs and Symptoms:
* Increased heart rate
* Muscle soreness
* Decreased maximal heart rate
* Menstrual irregularities
* Decreased performance
* Loss of strength
* Increased illness and injury frequency
* Loss of co-ordination
Top 18 Benefits of Weight Training
1. Weight training tones your muscles which looks great and raises your basal metabolism...which causes you to burn more calories 24 hours- a-day. You'll even burn more calories while you're sleeping.
2. Weight training can *reverse* the natural decline in your metabolism which begins around age 30.
3. Weight training energizes you.
4. Weight training has a positive effect on almost all of your 650+ muscles.
5. Weight training strengthens your bones reducing your risk of developing osteoporosis.
6. Weight training improves your muscular endurance.
7. Weight training will NOT develop big muscles on women....just toned muscles!
8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
9. Weight training makes you less prone to low-back injuries.
10. Weight training decreases your resting blood pressure.
11. Weight training decreases your risk of developing adult onset diabetes.
12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.
13. Weight training increases your blood level of HDL cholesterol (the good type).
14. Weight training improves your posture.
15. Weight training improves the functioning of your immune system.
16. Weight training lowers your resting heart rate, a sign of a more efficient heart.
17. Weight training improves your balance and coordination.
18. Weight training elevates your mood.
Weight-Loss Myths and Truths
1. Control caloric intake and increase amount of daily activity with exercise.
2. Drink plenty of water. This actually helps control your appetite, as feelings of hunger can actually be thirst. Water also helps carry away the breakdown of all those fat byproducts you're losing.
3. Carry or keep a sport bottle with you whenever possible. Take sips when you get a hunger pang. This is especially helpful if you spend a lot of time at a desk or computer.
4. Use small plates when you eat. Portion sizes look bigger - and in fact, are more realistic to what a portion size should be. This will help reinforce your mental perception of a portion size as well.
5. Try to eat slower. Take a bite, put down your fork and chew longer and enjoy the food you are eating. Don't pick your fork back up until you have completely swallowed the previous bite.
6. Count to thirty while chewing. You should notice your food tastes better and you will also feel more satisfied. You can also try not to swallow until the entire flavor is gone from each bite you take.
7. You may have heard this one before, but it really helps. Brush and floss your teeth after eating. This reduces the temptation to eat more and many say it helps them avoid late night snacking.
8. Soda with sugar and juices are loaded with excess calories and don't help to fill you up, or satisfy hunger. They also trigger insulin production, which in turn can elevate hunger! Furthermore, they are filled with empty calories and lack important nutrients.
9. Pay attention to the foods you eat and when you eat them. Many keep a food diary and find it very helpful and eye opening! You could be reaching for foods out of habit and not realize just how much or how often you are popping foods into your mouth you don't need.
10. Never eat on the run. Your body will not even realize you have eaten causing you to feel hunger to eat again in a short period of time.
11. Keep junk foods out of your home. They aren't good for anyone - yes, even those who needn't watch their weight. Rather, keep healthy snacks around and do the whole family a favor.
12. Try to eat lots of high fiber foods. Fiber makes you feel full and will keep your digestive track clean by natural means. Getting enough dietary fiber will also help improve your energy level and your overall feeling of wellness.
13. Before you go to a restaurant or a party, think about what you will and won't eat. When you get there, remember your decisions. You'll feel very good about yourself when you're home - and when you next stand on the scale. Please note also, alcohol intake is very detrimental to weight loss efforts. They consist of lots of useless calories.
14. Hit a plateau? Do you best not to be discouraged. In fact, when you begin your new eating and exercising plan, expect this to occur so you won't get so frustrated when it does. And it does happen to just about all of at some point. Note, too that a plateau is even healthy and necessary. It wouldn't hurt to walk an extra block or so and remember the three laws of success in dieting are Consistency, consistency, and consistency!
15. Practice visualization. Envision yourself weighing twenty pounds less. See yourself in the store buying that smaller size of clothing. Find a picture of how you would like to look and place it somewhere you will see it often. Many put one right on the refrigerator. If you can, find a picture of yourself at a thinner point in your life. It wouldn't hurt to have copies made to carry with you, too. Put them anywhere you feel they would help keep you focused on your weight loss goals.
The Physical Dangers of Stress
Following is a list and explanations of the physical damage stress can cause to all our different body parts.
The Brain
Stress begins in the brain, with a surge of hormones causing intense alertness. In this hyped state, we cannot relax or sleep. But our minds cannot function at this extreme level for prolonged periods: Eventually the hormone surges and exhaustion cause tension headaches, irritability, aggression, inability to concentrate and memory loss. Unchecked stress can also trigger depression, which strikes twice as many women as men. Stress suppresses the hypothalamus, the emotion control center in our brains, curbing the production of the hormones that energize us and make us feel well.
The Ears
The surging hormones induced by stress improve our hearing to help us react to danger. But better hearing can actually be bad for the body: A Cornell University study concluded that even moderate noise elevates heart damaging stress hormones. Studies have also shown that a lot of small noisy stressors added together - honking horns, ringing telephones and loud co-workers - can be more dangerous to the body than one major stressful event.
The Lungs
One of the first things we do when we feel stressed is hyperventilate. It is part of the body's fight-or-flight response - in case we are in danger and need the extra oxygen in our bloodstream to run for cover. Those quick breaths can cause dizziness and sharp pains in the diaphragm. Sever stress can aggravate asthma and other dangerous respiratory conditions.
The Eyes
The adrenaline rush from stress dilates the eyes, improving vision. But it also triggers eye ticks because eye muscles become fatigued. Eyes may bulge if stress over-stimulates the thyroid gland.
The Mouth
Dry mouth, bad breath and difficulty swallowing occur when stress makes us take short, shallow breaths. Under constant stress, some people clench their jaws or grind their teeth.
The Hair
Considered a barometer of inner health, hair is often the first to suffer. A body under stress burns nutrients like the vitamin selenium, and that can lead to dull hair and premature graying. Chronic stress can trigger the autoimmune system to attack hair follicles, causing hair to fall out completely or in clumps.
The Heart
A heart under stress pumps fast and hard. Blood pressure rises as the body produces the hormone epinephrine as well as the hormone cortisol. That can lead to heart palpitations and chest pains. In those with heart disease, stress can prevent blood from clotting properly and stimulate the formation of plaque that plugs arteries. Researchers say that even thinking about something stressful raises blood pressure. A Swedish study concluded that stressful romantic relationships were more damaging to a person's heart than work-related stress: Those in troubled marriages were three times more likely to be hospitalized for heart problems.
Immune System
Did you ever get sick after a stressful event? Extreme and constant stress lowers our white blood cell count, making us more susceptible to disease and hampering our body's ability to heal itself. One study showed that the pneumonia vaccine was less effective in people under constant stress. Meanwhile, researchers are studying the link between stress and autoimmune disorders like Graves disease, in which antibodies attack the thyroid, eye muscles and skin.
Joints, Muscles and Bones
At tense moments, our brain sends messages to the muscles, tightening them and preparing them for action. Chronic stress can aggravate rheumatoid arthritis, cause sore muscles and make us prone to sprains.
Skin
Stress causes hormones to be released that make acne, rashes and itchy patches worse. Some people blush, while others go pale when the small blood cells in the skin contract. Under extreme stress, people can become covered in hives. Any skin problem will get worse when you are under stress.
Digestive System
Under stress, the brain shifts blood flow away from the digestive tract, which slows digestion. The result: indigestion, diarrhea, constipation, incontinence and colon spasm. Stress increases acid production, aggravating ulcers. It is also linked to colitis and irritable bowel syndrome, a painful and sometimes debilitating disorder.
Tips from stress experts:
Exercise. Just 40 to 60 minutes three times a week triggers hormones that relax the body and boost the immune system. Try yoga - many doctors are so sure it relieves stress they send patients with high blood pressure to classes.
Watch your diet. Stress elevates blood insulin levels, so you will be hungry. Avoid sweets, which will only raise insulin levels higher and make you hungrier. Eat food high in protein during the day to keep you satisfied and alert. Fruits and vegetables will help counter stress effects on skin and hair, while dairy products protect bones.
Chill out. Allot three hours on the weekend for chores, then go have fun. Massage, meditation and breathing exercises relieve tension. Take up crossword puzzles, or play card games to distract you from stress while stimulating you mentally.
1. Hydrocodone* 2. Lexapro 3. Vicodin 4. Xanax 5. Adderall
6. Effexor Zoloft Paxil Wellbutrin Bextra
Neurontin Lipitor Percocet Oxycodone Vioxx
Valium Naproxen Tramadol Ambien Morphine
Oxycontin Celebrex Prednisone Celexa Tylenol
Ultracet Protonix Soma Atenolol Prozac
Lisinopril Lortab Darvocet Cipro Levaquin
Ativan Nexium Cyclobenzaprine Ultram Alprazolam
Trazodone Norvasc Biaxin Codeine Clonazepam
Toprol Zyprexa Zocor Zithromax Diovan
Skelaxin Klonopin Lorazepam Depakote Diazepam
Albuterol Topamax Seroquel Amoxicillin Ritalin
Methadone Augmentin Zetia Cephalexin Prevacid
Flexeril Viagra Zyrtec Synthroid Promethazine
Phentermine Plavix Metformin Doxycycline Aspirin
Remeron Metoprolol Amitriptyline Advair Ibuprofen
Hydrochlorothiazide Crestor Prilosec Acetaminophen Altace
Concerta Allegra Clonidine Lithium Strattera
Norco Elavil Abilify Risperdal Mobic
Ranitidine Lasix Fluoxetine Levitra Coumadin
Diclofenac Hydroxyzine Phenergan Lamictal Verapamil
Guaifenesin Aciphex Furosemide Entex Metronidazole
Carisoprodol Propoxyphene Insulin Digoxin Zanaflex
Clindamycin Trileptal Buspar Keflex Bactrim
Dilantin Flomax Benicar Baclofen Endocet
Avelox Lotrel Inderal Provigil Glucophage
Demerol Zantac Fentanyl Premarin Fosamax
Penicillin Claritin Reglan Enalapril Tricor
Methotrexate Pravachol Amiodarone Zelnorm Erythromycin
146. HCTZ Potassium Tegretol Omeprazole Meclizine#
* search rank =1 # search rank =150
Reflects Period 10/22/03 - 12/30/03 on 2.9 million searches
SIDE EFFECTS AND DRUG INTERACTIONS FOR 1450+ PRODUCTS - A-Z LISTING With Links To Full Prescribing Information
Recent Additions to RxList Monographs
Abraxane (Paclitaxel albumin bound nanoparticles) Ammonul (Sodium Phenylacetate and Sodium Benzoate) Clolar (Clofarabine)
Enablex (Darifenacin Hydrobromide) Pepcid (Famotidine IV) Menactra (meningococcal polysaccharide diphtheria toxoid conjugate vaccine)
Naftin (naftifine cream) Nascobal (Vitamin B12) Niravam (alprazolam)
Omacor (omega-3 acid ethyl esters) Simemet CR (Carbidopa / Levodopa) Slow-K (Potassium Chloride)
Symlin (pramlintide acetate [amylin] )
Timoptic (timolol maleate solution) Tysabri (natalizumab - suspended from US Market) Valium (diazepam oral)
Ventavis (Iloprost) Ventolin (albuterol inhaler) Ventolin (albuterol nebulizer sol.)
Ventolin (albuterol syrup) Ventolin (albuterol tabs) Ventolin (albuterol inhalation solution)
VESicare (solifenacin succinate) Prialt (ziconotide intrathecal infusion) Zofran (ondansetron oral)
Zovirax (Acyclovir for Injection)
Rebif (Interferon beta-1a) Prevacid NapraPAC (Naproxen and Lansoprazole) Nasacort AQ (Triamcinolone Acetonide)
Combunox (Oxycodone / Ibuprofen) Novolog (insulin aspart) Lunesta (Eszopiclone)
CombiPatch (Estradiol / Norethindrone Transdermal) Metopirone (Metyrapone) Riomet (Metformin)
Cymbalta (Duloxetine) Xifaxan (Rifaximin) Flagyl Inj. (Metronidazole)
Spiriva (Tiotropium) Vytorin (Ezitimbe / Simvastatin) Vidaza (Azacitidine)
Estrogel (Estradiol) Fabrazyme (Agalsidase beta) Vigamox (Moxifloxacin)
Augmentin XR (Amoxicillin / Pot. Clavulanate) Campral (Acamprosate) Propecia (Finasteride)
Xanax XR (Alprazolam XR) Zyrtec-D (Cetirizine / Pseudoephedrine) Timolol GFS (Timololol Gel)
Ketek (Telithromycin) Hepatamine (Amino Acids) Sanctura (Trospium)
Inderal LA (Propranolol LA) Diovan HCT (Valsartan / HCTZ) Alphagan-P (Brimonidine)
Apokyn (Apomorphine) Invanz (Ertapenem) Neosporin (neomycin, polymixin, bacitracin)
Apidra (Insulin glulisine) Trophamine (Amino Acids w Electrolytes) Nephramine (Amino Acids Renal Formula)
Ertaczo (Sertaconazole) Foltx (folacin + b12 + b6) Stalevo (carbidopa, levodopa, entacapone)
Avastin (Bevacizumab) Wellbutrin XL (bupropion) Sensipar (Cinacalcet)
Caduet (Amlodipine & Atorvastatin) Erbitux (Cetuximab) Adderall XR (Amphetamines)
Symbyax (Olanzapine & Fluoxetine) Alimta (Pemetrexed) Acetadote (acetylcysteine)
Cialis (Tadalafil) NovoSeven (Factor VIIa) Mavik (Trandolapril)
Garden of World Medicine (species used in ancient cultures and ethnobotanically, eg in tribal cultures)
North American Indian Medicine
Anemopsis californica
Aralia racemosa
Arnica angustifolia subsp. angustifolia
Baptisia tinctoria
Chenopodium ambrosioides var. anthelminticum
Cimicifuga (syn. Actaea) americana
Cimicifuga (syn. Actaea) racemosa
Echinacea purpurea
Eupatorium perfoliatum
Geranium maculatum
Gillenia trifoliata
Hamamelis virginiana
Hedeoma pulegioides
Lobelia siphilitica
Monarda fistulosa
Nicotiana tabacum
Panax quinquefolius
Podophyllum peltatum
Sanguinaria canadensis
Scutellaria lateriflora
Veratrum viride
Maori medicine
Arthropodium cirratum
Coprosma robusta
Cordyline australis
Fuchsia excorticata
Halaragis erecta
Hebe salicifolia
Hibiscus trionum
Leptospermum scoparium
Macropiper excelsum
Phormium tenax
Sophora microphylla
Tetragonia tetragonioides
Aboriginal medicine of Australia
Banksia integrifolia var compar
Crinum pedunculatum
Dodonaea viscosa
Eucalyptus species
Prostanthera cuneata
Solanum aviculare
Ayurvedic medicine of the Hindu
Abelmoschus esculentus
Acorus calamus
Anethum graveolens
Berberis vulgaris
Carica papaya
Carum carvi
Cinnamomum camphora
Coriandrum sativum
Cuminum cyminum
Curcuma longa
Cymbopogon citratus
Elettaria cardamomum
Ferula assa-foetida
Glycyrrhiza glabra
Inula racemosa
Nigella sativa
Ocimum tenuiflorum
Oryza sativa
Papaver somniferum
Pimpinella anisum
Piper betle
Piper nigrum
Podophyllum hexandrum
Punica granatum
Ricinus communis
Saccharum officinarum
Sesamum indicum
Sida rhombifolia
Withania somnifera
Traditional Chinese medicine
Acorus gramineus
Arctium lappa
Artemisia annua
Artemisia vulgaris
Aspidistra lurida
Bletilla striata
Buddleja officinalis
Clerodendrum bungei
Coix lacyrma-jobi
Cyperus rotundus
Gingko biloba
Indigofera sp.
Loropetalum chinense
Ophiopogon japonicus
Platycodon grandiflorus
Pyracantha ornato-serrata
Rohdea japonica
Sedum spectabile
South African tribal medicine
Acokanthera oblongifolia
Agapanthus praecox
Artemisia afra
Clivia miniata
Dietes iridioides
Eucomis autumnalis
Eucomis comosa
Gladiolus papilio
Haemanthus albiflos
Lobelia erinus
Ochna serrulata
Olea europaea ssp.africana
Pelargonium alchemilloides
Physalis peruviana
Scadoxus puniceus
Schinus molle
Tulbaghia violacea
Zantedeschia aethiopica
Medicinal Plants of the Mediterranean
Allium sativum
Ammi majus
Cnicus benedictus
Ecballium elaterium
Hyssopus officinalis
Iris germanica ‘Florentina’
Laurus nobilis
Lavandula angustifolia
Mandragora officinarum
Pistachia lentiscus
Ruta graveolens
Salvia sclarea
Santolina chamaecyparissus
Silybum marianum
Herbal Medicine of Northern Europe
Angelica archangelica
Asplenium scolopendrium
Colchicum autumnale
Convallaria majalis
Digitalis purpurea
Galium odoratum
Gentiana lutea
Helleborus niger
Humulus lupulus ‘Aureus’
Hyoscyamus niger
Linum usitatissimum
Lysimachia vulgaris
Lythrum salicaria
Prunella vulgaris
Sempervivum tectorum
Succisa pratensis
Viburnum opulus
Viola odorata
The following is a partial list of companies with kosher certified supplements, health, and pharmaceutical products. Products are certified only when bearing the symbol of the certifying agency.
Star-K Certified:
Amway/Access Business Group
Cell Tech
Life Science Laboratories
Melaleuca
Nature's Sunshine
Nutralife Health Products
Preventive Medical Group
Shaklee
Sunrider
Trout Lake Farm
Certified by Other Agencies:
Adwe (KAJ)
First Quality Health (OU)
Freeda (OU)
Landau (Volover)
Maxi-Health (OU)
Navitco (OU)
Nutri-Supreme (Kof-K)
Solgar (Kof-K)
APPROVED MEDICATIONS (2005)
This medication list is a small sample of frequently used over-the-counter (OTC) medications. Prescription medications are not included on this list. If a medication is not listed, it still may be kosher. One should consult a Rav. Certifying agencies are indicated next to products that have kosher certification. It is imperative that each individual understand that under no circumstances should one refrain from taking a prescribed medication or withhold such a medication from children without discussing the matter with a competent Rav and physician. NOTE: Products are approved only when sold in the United States and in the indicated form (e.g. "caplets", "children's", etc.). This list should NOT be used for Passover. This list was prepared in Autumn 2004 and should not be used after December 2005.
ANTACIDS
Alka Seltzer
Effervescent & Antacid Pain Reliever Tablets (Original, Cherry, Lemon Lime,
Heartburn Relief, Morning Relief, P.M., Extra Str)
Gas-X
Regular & Extra Strength Chewables
With Maalox (Orange, Wildberry) Fastabs
Gaviscon Antacid Reg & Ex Str Tabs
Maalox
Antacid Liquid
Max Str Antacid/Anti-Gas Liquid
Quick Dissolve Antacid Calcium Carbonate Chewables - Reg & Max Str
Mylanta
Reg, Children's, Max Str & Ultra Tabs
Pepcid AC
Chewable Tablets - Dairy
Swallowable Tablets
Pepcid Complete Tablets - Dairy
Phazyme Quick Dissolve Chewable Tabs (125mg)
Rolaids
Regular Strength: Cherry, Original Peppermint, Spearmint Tabs
Extra Strength: Cool Strawberry, Freshmint, Fruit, Tropical Punch Tabs
Tums - Diamond-K
Regular - Assorted Fruit, Peppermint Tabs
E-X - Assorted Berries, Assorted Fruit, Assorted Tropical Fruit, Wintergreen Tabs
E-X Fresh Blends Tabs - Dairy
Ultra - Asstd Berries, Asstd Fruit, Asstd Tropical Fruit, Peppermint, Spearmint Tabs
Cool Relief Cool Mint Tabs - Dairy
Smooth Dissolve - Tropical Smoothies
ANTI DIARRHEAL
Imodium
A-D Caplets
Advanced Chewable Tabs & Caplets
Kaopectate
Reg Liquid - Cherry, Peppermint, Vanilla
Extra Str Liquid
Pepto Bismol
Original & Cherry Chewable Tabs
Original Liquid
Maximum Strength Liquid
ANTI-NAUSEA
Bonine Chewable Tablets
Dramamine
Chewable Tablets
Original Formula Tablets - Dairy
Less Drowsy Tablets - Dairy
COLD, ALLERGY & DECONGESTANTS
Benadryl
Allergy & Cold Caplets
Allergy & Cold Fastmelt Tabs - Dairy
Allergy Fastmelt Tablets - Dairy
Benadryl-D
Allergy & Sinus Fastmelts - Dairy
Chlor-Trimeton 4-hr Allergy Tabs - Dairy
Claritin Non-Drowsy 24-hr Tabs - Dairy
Claritin-D
12-hr Tablets - Dairy
Non-Drowsy 24-hr Tablets
Coricidin HBP
Cold & Flu Tablets - Dairy
Cough & Cold Tablets - Dairy
Max Str Flu Tablets - Dairy
Singlet Caplets
Sudafed
12-hr Non-Drowsy Caplets
Severe Cold Non-Drowsy Caplets
Sinus & Allergy Tablets - Dairy
Triaminic
Chest & Nasal Congestion Liquid (Citrus) - OU
Cold & Allergy Liquid (Orange) - OU
Cold & Cough Liquid (Cherry) - OU
Cold & Night Time Cough Liquid (Berry) - OU
Cough Liquid (Berry) - OU
Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU
Cough & Sore Throat Liquid (Grape) - OU
Flu Cough & Fever Liquid (Bubblegum) - OU
Night Time Cough & Cold Liquid (Grape) - OU
Trout Lake Farm 1st Sneeze - Star-K
Tylenol - see also Pain Reliever section
Children's Plus Cold & Cough Chewable Tablets
Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets
Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid
FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets
Konsyl Powder
Metamucil - All Powders
LACTOSE INTOLERANT
Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy
LAXATIVES
Colace Liquid 1% Solution
Ex Lax
Reg, Max Str & Ultra Pills
Chocolated Pieces - Dairy
Perdiem Overnight Relief Pills
Peri-Colace Tablets
Philips' Original Milk of Magnesia Liquid
Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06.
PAIN RELIEVERS
Aleve Caplets & Tablets
Anacin Reg Tabs, Ex Str Tabs
Bayer
Children's Chewable Aspirin (81mg)
Night Time Relief Caplets
Ecotrin Aspirin Tablets (325mg & 500mg)
Goody's Ex Str Tablets
PowderMotrin Children's Chewable Tablets
Regular Tablets & Caplets
St. Joseph Low Str Chewable Tablets (81mg)
Tylenol - see also Cold, Allergy & Decongestion section
Adult Extra Strength Liquid
Children's Melt Away & Soft Chews
Cool Caplets
Extra Strength Tablets & Caplets
Junior Strength Melt Away & Soft Chews
Regular Strength TabletsVanquish Caplets
SLEEPING AIDS
Nytol Quick Caps - Dairy
Sominex Original Formula Tablets
Unisom Sleep Tablets
Vivarin Tablets
THROAT LOZENGES
Ludens - OUD
Fisherman's Friend - Manchester B.D. (no kosher symbol required)
PRODUCTS ALWAYS APPROVED
The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps.
Resources on Stress:
The American Institute of Stress - Dedicated to Advancing Our Understanding of Stress in many facets of our lives.
Health Education: Stress, Depression, Anxiety, Drug Use - The Medical Basis of Stress, Depression, Anxiety, Sleep Problems and Drug Use
Varicose Veins
The larger veins in our legs have valves that direct the blood flow. When a vein is called varicose, this means the valve has failed, causing blood to become stagnant or reflux, or, to go backward. The blood can then accumulate under pressure and engorge and distort the veins of the leg. The veins then begin to appear as small, thread-like "spider veins" or bulging, rope like veins on the leg surface. In extreme cases, varicose veins left untreated can become leg ulcers.
The Cause of Varicose Veins
There are a number of factors that contribute to varicose veins. These include family history, having had two or more pregnancies, usage of birth control pills, working in a standing position job such as an airline attendant, a retail salesperson, a teacher, hairdresser and the like. Also, obesity or a leg trauma can cause and/or contribute to the development of varicose veins.
Spider Veins
Spider veins appear to be hormonally induced and are associated with pregnancy and menstruation. Spider veins of these origins are usually not symptomatic but the feeder veins, which are deeper in the skin, can often cause discomfort.
Can a Person Have a Vein Disorder and not be Aware of it?
Yes. If your legs are restless, heavy, tired, achy, itchy or swollen, which the causes of can be from many different things, you could be having symptoms of varicose veins even if you don't see the physical effects.
Sclerotherapy
Phlebologists practice a refined sclerotherapy with and without ultra-sound. This procedure is a micro- injection that requires no pain medication. This is a non-surgical procedure that destroys the abnormal veins by injecting and FDA approved solution called Sotradecol, which irritates the vein wall. The volume, concentration and "exposure time" make the difference between success and failure in this procedure, not the injection alone. A good Phlebologist will practice minimal effective damage to avoid damage to your skin so that the best possible cosmetic results can be obtained.
Does Sclerotherapy Require Hospitalization?
Sclerotherapy is done on an outpatient basis during convenient office visits. Most activities can be resumed shortly after each session.
If you suspect you have a vein disorder or know you do, or your vein disorder is associated with pain or other symptoms, you should seek help. As this is considered a medical necessity, it is most often covered under insurance policies.
A Diabetics Handbook!
spaceDedicated to the Diabetic Diet
Did you know there's no such thing as a "diabetes diet" anymore? What's important is how food, especially the foods you like, impact your blood glucose levels. This E-book gives you helpful and informative information on eating properly, creating your meal plan, the role of nutrients, fats, cholesterol, etc. in your diet. In addition, many great recipes (247 total) tested and tried that aim for flavor, nutrition and most importantly, making eating pleasurable for diabetics so you do not have to feel deprived.
All this for only $24.95! (Payment information below).
Contents:
Diamond BulletIntroduction
Diamond BulletAbout
Diamond BulletThe Diabetic Ribbon
Diamond BulletDiabetes
Diamond BulletThe Diabetic Diet
Diamond BulletYour Diet Strategy
Diamond BulletDietary Rewards
Diamond BulletCreating A Diet Plan
Diamond BulletBreak Down of the Meal Plan
Diamond BulletUsing an Exchange Meal Plan
Diamond BulletCommon Misunderstandings of the Exchange Meal Plan
Diamond BulletSnacks
Diamond BulletDiabetes Food Pyramid
Diamond BulletNutrition Facts for Diabetics
Diamond BulletCarbohydrates
Diamond BulletProtein
Diamond BulletFat
Diamond BulletFat and Cholesterol
Diamond BulletCholesterol and Triglycerides
Diamond Bullet Vitamin K and Diabetes
Diamond BulletBlood Sugar
Diamond BulletHigh Sugar Foods
Diamond BulletHerbs for Your Health
Diamond BulletCooking With Alcohol
Diamond BulletPersonal Eating Style
Diamond BulletMonitor Your Glucose
Diamond BulletOatmeal in the Diabetic Diet
Diamond BulletOatmeal Recipes
Diamond BulletSugar and Sugar Substitutes
Diamond BulletAspartame: The World Agrees It Is Safe!
Diamond BulletThe Diabetic Pantry
Diamond BulletBaking With Sugar Substitutes
Diamond BulletCooking With Less Fat and Cholesterol
Diamond BulletDiabetes And Holiday Food Temptations
Diamond BulletLow-Fat Techniques for Holiday Cooking
Diamond BulletRECIPES:
Diamond BulletBeverages (20 recipes)
Diamond BulletDips, Spreads and Sauces (27 recipes)
Diamond BulletBreads, Muffins and Rolls (18 recipes)
Diamond BulletSalads, Soups and Sides (34 recipes)
Diamond BulletMain Dishes (21 recipes)
Diamond BulletSnacks (25 recipes)
Diamond BulletPies (19 recipes)
Diamond BulletCakes (14 recipes)
Diamond BulletDesserts (19 recipes)
Diamond BulletCookies (34 recipes)
Diamond BulletCandy (16 recipes)
All E-book purchases come with a FREE E-book, Home Made Diabetic Shakes, which will be included with your purchase!
Buy on CD!Use payment below to order this product (with the free Ebook, too!) by mail on a CD - total price will be $28.90 including shipping and handling:
Would you like to order by mail?
We accept Money Orders! (Note: Personal checks will be destroyed).
Simply send your money order for $28.90 USD to:
Fitness and Freebies
3120 South Business Drive #182
Sheboygan, WI 53081
Please mention Item Number DBOOK001
Anticipate one to two weeks for delivery. If you would like confirmation the date your order was received by our staff, please include your e-mail address. Thank you.
Walk Your Way to Wellness!
"Just doing thirty minutes of walking five times a week, can reduce your risk for developing diabetes by as much as 58 percent." ~~CDC~~
Testimonials:
"When I get walking and the endorphins get released, I feel better about myself and it puts me in a better state of mind - thank you for this manual!" ~~Susan V., Age 48
I never knew walking could be so easy and feel so good! This is the only form of exercise I found that I can really stick to! Thank you so much for this manual - it got me moving when nothing else could! ~~Tanya S., Age 24, Diabetic
Walking Your Way to Fitness
To improve your health, all you need to do is walk. Walking is a great way to accustom your body to exercise. Thirty minutes of brisk walking has been proved to reduce the risk of cardiovascular disease by as much as 40-percent. Cardiovascular disease is the number-one killer of both men and women in the United States today.
To many, walking may not seem like much, but it can make a world of difference. It can lift your spirits. It will make you feel more at east. You will feel a sense of accomplishment. All of these, just by getting out and doing something.
Walking: A Step in the Right Direction
You can walk almost anywhere at almost any time. It's one of the easiest ways to be physically active. Find out how to start your walking program, what benefits you'll get from walking and how to warm up correctly before you hit the road.
Depression and Walking
Exercise, even something as simple as walking, can be part of managing depression. A quick walk every day makes you feel more positive and more in control. Walking releases endorphins, the anti-stress, feel-good hormones naturally produced by your body. Research shows that endorphins are natural "mood elevators". They are responsible for the "runner's high" feeling you get after being active.
Walking also relieves stress, a common side effect of depression. So, just breaking your routine with a simple walk can help both body and mind feel better.
You will find walking can help you in other ways, too. You will burn more calories. This can help you stay in shape and keep you looking good. When you look good, you feel better and have more confidence in yourself.
If you are a beginner to walking for exercise, this is the program that is guaranteed to get you fit, toned, on the right track to a healthy state of mind, a fit body and good cardiovascular health. Walking is an excellent way to get an aerobic workout. It is ideal for people just starting to exercise and is easy and safe on the joints. When walking is part of your weekly fitness routine, you will wonder why you did not start years ago.
First, we will walk through some basic, easy to follow walking tips for you to apply to your walking regime. These steps will reduce your risk of injuries and allow your body to work at its peak level of endurance.
First thing on your agenda should be to invest in a good pair of walking shoes and some quality socks. The foot contains 26 small bones, 33 joints, and a network of over 100 tendons, ligaments, and muscles. Protecting your feet with proper shoes is very important in taking care of all those vital components. The greatest thing about walking for exercise is the fact that this is the only form of exercise that requires this minimal investment in essential equipment.
This program will start you off safely and have you in top walking form in seven short, healthy weeks!
Included in the Manual:
Shoes and Socks
Walking Techniques
Physical Discomforts to Watch Out For
Stretching - Complete, detailed descriptions with pictures for proper posture/alignment
Finally - Time to Walk!
Detailed instructions for Week One through Week Seven
Extra Comments on Walking
Also included:
Detailed Information on:
Treadmills
Walking and Stomach Toning
Calories Burned During Your Walks
Weighted Walking
Walk-Run Variety of Exercise (NOT necessary)
Specific Needs i.e., Shin Splints, Heel Spurs
Walking When Pregnant
And Charts:
Daily Nutrition Guide
Height-Weight Chart
BMI Chart
Price: Only $28.90
Buy on CD!Use the payment button below to order this product by mail on a CD using all major credit cards - total price will be $28.90 including shipping and handling:
Would you like to order by mail?
We accept Money Orders! (Note: Personal checks will be destroyed).
Simply send your money order for $28.90 USD to:
Fitness and Freebies
3120 South Business Drive #182
Sheboygan, WI 53081
Please mention Item Number 1WALK
Anticipate one to two weeks for delivery. If you would like confirmation the date your order was received by our staff, please include your e-mail address. Thank you.
SOY: A Complete Guide
SOY: A Complete Guide Ebook
PLUS: BUY NOW AND GET "Brand Name Guide to Vegetable "Meats" FREE WITH PURCHASE! (Ebooks in .exe format for Windows.)
Less Cholesterol.
Less Fat.
Great Taste.
SOY!
The Food and Drug Administration has concluded that soy protein included in a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease by lowering blood cholesterol levels. It is recommended that you incorporate 25 grams of soy protein in your daily meals.
Soy is similar to the best animal sources of protein without all the saturated fat. Soybeans contain minerals, including iron and, if the processing method is correct, calcium. Soy foods are rich in isoflavones. Isoflavones are unique plant compounds that match human hormone receptors and aid in special health benefits. Soy protein combined with isoflavones lower cholesterol, provide some protection against cancers of the prostate and uterus, contain antioxidants, inhibit blood clotting, improve the elasticity of blood vessels (benefits blood flow and lowers blood pressure) and aids in the building of bone. For women, it may also ease hot flashes suffered during menopause.
Men
For men, the most direct cancer protection you receive from soy foods relates to the way isoflavones interfere with hormone-related cancers of the prostate. Isoflavones inhibit testosterone from turning into a form that promotes prostate cell growth, and thus, cancer.
Women
The breast cancer story is more complex. There is some evidence that soy foods rich in isoflavones may help protect against endometrial, breast and other hormone-related cancers, but the data is conflicting. While many experts believe that soy foods are health-protective for all women, several raise concerns about isoflavone supplements. However, in the uterus, isoflavones work much as they do for the prostate in men.
The FDA has approved this health claim for soy on food packaging: "25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Not mentioned is research that shows the combination of soy protein and isoflavones to be more effective at lowering blood cholesterol than soy protein alone.
Contents of this Ebook:
Introduction
Foreword
Meet the Bean
Soy Research
Prostate Cancer
Bone Health
Cognitive Function
Breast Cancer
Research Notes
The The Power of Soy
Isoflavones
Heart Disease
Menopause and Osteoporosis
Cancer
Allergies
Diabetes and Kidney Disease
Fat
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Recipes - Over 70:
Breakfast Dishes
Low Fat Beverages
Low Fat Soy Bread and Baked Goods
Low Fat Soy Entrees
Low Fat Soy Desserts
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Fitness and Freebies
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Root Beer -- It's not just for drinking!
This one is for fun! There is so much you can use Root Beer for, I couldn't resist writing this Ebook just for your pleasure.
Table of Contents
The History of Root Beer
Making Your Own Root Beer
Where to Start?
Root Beer FAQ'S
Root Beer/Cola Float Candle Recipe
Root Beer Spirits, Ice and Floats
Root Beer Fizz
Root Beer Paralyzer
Root Beer Shooter
Root Beer Float Cocktail
Root Beer Schnapps Colada
Root Beer Schnapps and Coke
Root Beer Schnapps Freeze
Root Beer Schnapps Pina Colada
Root Beer Schnapps Sunrise
Rooty Tooty
Root Beer Ice
Rootbeer Float Ice
Iced Root Beer With a Kick
Frosty Mugs Tip
Root Beer Ice Cream Cooler
Rudolph The Red Nosed Root Beer Reindeer
Root Beer Floats and Beverages:
Black Cow
Summertime Root Beer Granita Float
Root Beer Shooter
Cappuccino Root Beer Float
Root Beer N' Cream
Miami Vice
Holiday Warm-up
The following recipes all contain Root Beer as an essential ingredient for a unique flavor. For anyone who loves Root Beer, these recipes are sure to be a hit!
Root Beer Jelly
Black Cow Caramel Sauce
Root Beer Bread
Basic Root Popcorn Balls
Root Beer Cranberries
Root Beer Baked Beans
Root Beer Barbecue Sauce
Hogaholics Basting Sauce
Ham With Root Beer
Root-Beer Glazed Ham
Root Beer Braised Ham Shanks
Root Beer Ribs
Root Beer Marinade and Ribs
Peanut Butter and Root Beer Ribs
Quadruplet Root Beer Pork
Root Beer Barbecued Chicken
Root Beer In The Rear Chicken
Root Beer Cake
Root Beer Float Cake I & II
Root Beer Christmas Cake
Root-Beer Spice Cake
Root-Beer Frosting
Quick Root Beer Frosting
Root Beer Pillows
Root Beer Barrel Cookies
Old Time Flavor Root Beer Cookies
Root Beer Fudge
Root Beer Pie
Root Beer Sorbet and Root Beer Sherbet
Root Beer Granita-Vanilla Parfait
Root Beer Torte
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