An Introduction To Cystic Fibrosis

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Cystic fibrosis has been around since medieval times. Infants in the middle ages who had “salty” skin were considered bewitched because they normally died during infancy. The disease is sometimes fatal, inherited, chronic, and progressive. There is no known cure for this genetic disease. Cystic fibrosis normally affects the digestive and respiratory organs of the body. Thick mucus collects in the passageways and lungs in the respiratory system and blocks the ducts that allow digestive enzymes to reach the small intestine.

Children and adults alike can be affected by cystic fibrosis. Sweat glands are affected and most of the time the reproductive system is also affected. Cystic fibrosis is a disease that is inherited when both parents are the carrier of a recessive gene. The CFTR gene is a recessive gene caused by mutations in that gene.

Caucasians are more at risk than any other ethnic group and the risk goes higher if their ancestors came from the Northern part of Europe. Although cystic fibrosis is a mainly Caucasian inherited disease it does cross into other ethnic groups.

It wasn’t until 1989 that the gene responsible for cystic fibrosis was found. Once that gene was discovered the number of babies born with cystic fibrosis started going down. There are nearly twelve million people in the United States that are unaware they are carriers of this mutant gene.

Treatment options vary according to each individual and the severity of the symptoms. The most common areas affected by cystic fibrosis are the respiratory and digestive systems. Symptoms also vary for each individual with cystic fibrosis. Symptoms can include too much salt in sweat. This will cause an upset in the balance of minerals in the blood. A disturbance in the balance of minerals can cause heart arrhythmia problems and shock can be the result.

Thick masses of mucus can build up in the lungs and intestines causing malnutrition, slower than normal growth, chronic infections, problems with breathing and eventually lung damage. The cause of death of most cystic fibrosis patients is lung disease.

There are many other medical problems that cystic fibrosis can create. Chronic sinusitis, nasal polyps, heart enlargement, chronic cough and pneumothorax are additional severe problems cystic fibrosis can cause. Pneumothorax is caused when lung tissue ruptures and air gets trapped between the chest wall and the lung. Coughing up blood is another severe complication when the disease attacks the lungs.

Complications can occur in the intestinal tract also. A cystic fibrosis patient may experience intense stomach pain, excessive gas, bloating, and diarrhea or bowel obstruction. Other serious complications are rectal prolapse. That occurs when the patient has chronic diarrhea or a bowel obstruction. Gall bladder disease, pancreatic inflammation, liver and diabetes may also be severe complications of this incurable disease. Staying as healthy and fit as possible is one of the best favors you can do for yourself.

LDL Cholesterol - The Heart's No.1 Enemy

By Ned Dagostino

Cholesterol is a vital element for our health and
well-being. There are two basic types of cholesterol: HDL
cholesterol is good for our health, LDL cholesterol is bad
for our health.

The LDL cholesterol and HDL cholesterol levels are
maintained within a normal range by the body's natural
regulatory mechanism. Sometimes this regulatory mechanism
malfunctions, or maybe the body is flooded with cholesterol
by ingestion. In any case the blood cholesterol level
exceeds the normal range. This leads to a serious condition
which can lead to severe health problems.

LDL means 'fatty proteins of low density'. This in turn
means that LDL cholesterol tends to be loose and thick. LDL
cholesterol circulates with the blood and sticks to the
inner walls of the blood vessels, forming plaque and
gradually reducing the vascular passage. This condition is
called arteriosclerosis which results in atherosclerosis,
meaning degeneration of the blood vessels.

Blood backs up from this point leading to high blood
pressure which severely stresses the heart. Worse, small
bits of the LDL cholesterol blockage can get dislodged and
flow down with the blood. If these bits of LDL cholesterol
enter a capillary, which is a very fine blood vessel, the
capillary gets blocked starving the areas served by the
capillary network of vital blood. If this happens in the
brain, then areas of the brain just shut down leading to a
form of paralysis called a 'stroke'. If the blood flow to
the heart itself is cut off, a heart attack occurs possibly
leading to a fatality. These are just two situations which
can occur when LDL cholesterol exceeds the normal limit.
There are a great number of similar situations, collectively
called cardiovascular disease, which are directly linked to
the excessive LDL cholesterol level.

Heart disease can be prevented, or the risk of getting it
can be reduced, if we follow some very simple health
guidelines. The first is to counterattack the invasion of
LDL cholesterol into the body. LDL cholesterol gains entry
into the body with the food we eat. So you should mount a
watch on the kind of food you eat. Saturated fats are heavy
with LDL cholesterol and must be shunned. You can and should
include the healthy fats into your diet (e.g. omega-3 fats
found in fish) because they actively help to reduce the bad
LDL cholesterol. lots of water helps the circulatory and
excretory functions of the body, which at once improves
health and eliminates the bad LDL cholesterol.

Change your cooking medium from heavy saturated fats to
unsaturated fats and oils. Virgin olive oil is good for your
heart. These dietary changes will be very beneficial in your
battle against heart disease.

Cigarette smoking is bad for health. It harms the body in
more than just one way. Smoking increases the level of LDL
cholesterol. So quit now and your LDL cholesterol will be
gone tomorrow! The steps outlined in this article are very
easy to implement. You will avoid the risk of heart disease
if you follow them.

Medical research shows that stress leads to LDL cholesterol
buildup. Lowering your stress level will lower your blood
LDL cholesterol too. The moral of the lesson is that you
should relax more often, give up those activities that add
to your stress, and pick up those activities that reduce
your stress.

To sum up, LDL cholesterol can be controlled by eating foods
which are free of saturated fats, exercising, quitting
smoking and ridding yourself of stress. The worst thing you
can do is to panic about high LDL cholesterol levels. This
article is meant to educate you about the cause and
prevention of heart disease, not scare you. Use what you
have learnt in this article to control the LDL cholesterol
situation. Once that is under control, you can say that the
risk of heart disease is under control.

So, have you had your cholesterol tested lately?

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Improve Your Digestion By Chewing Properly

Learn how to eat better by taking the time to chew your food. Don't be in such a hurry to eat and run. Your healthy digestion begins with your mouth, so chewing your food properly aids in a better digestive experience.

When you chew your food longer, it breaks up into smaller pieces and mixes it with the saliva in your mouth better. The saliva in your mouth contains digestive enzymes. The longer the food particles spend in your mouth, the more saliva they contain. When we take the time to chew our food properly we also retain the flavor longer and can enjoy the eating experience better than when we rush through the process of eating. Remember again, the joy of enjoying your food by taking the time to chew it thoroughly.

Digestion works better when it is not done while the body is being stressed out. Eating while you are working, driving, or watching a disturbing program or the evening news can create stress that does not benefit the digestive process. Another good reason to avoid arguments, lectures, and confrontations at the dinner table is that when these things occur stress is caused on all members gathered around the table, which means everyone, is eating while being stressed. To avoid stress while digesting foods, make snack and mealtimes a quiet, enjoyable experience by setting an atmosphere that will be enjoyable and soothing to eat by. You can light candles, or play music during the meal.

It is important to pay attention to what your body is telling you. Stop eating when your body signals that you are full. If you eat slowly, and pay attention to how your stomach is feeling, you are more likely to avoid overeating. It is a good thing to plan on eating only to satisfy your hunger and not just to be eating. When you eat only enough food to satisfy your hunger, you remain alert, relaxed, and you will not be placed into a "food coma", from overeating.

FACT: You should chew your food 30 times before swallowing!

7 Tips On How To Easily Lose Weight And Get Fit

You might end up thinking, "That could not probably make enough of a difference.And I'd feel silly doing it." First, the longest journey starts with a single step. And second, would you rather feel stupid being fat and unfit or doing something about it? I thought so. Here are 7 tips to change your life.

Diet Tip 1 : Move. Twiddle your thumbs. Squeeze one of those little exercise balls while you watch television to burn energy and tone your arms at the same time. Take that more distant parking spot. Even if you have physical restrictions, you can tailor a program to your requirements. Move whatever you can, whenever and wherever you can. And just think - laughing is good exercise. It’s like jogging on the inside.

Diet Tip 2 : Portions and Proportions. Concentrate on portion sizes according to the eating plan you select. Use a smaller size plate – don’t supersize it! Use some of the simple guidelines like “3 oz. of protein is about the size of your palm or a deck of playing cards” or “one serving of rice is the size of a tennis ball”.

Diet Tip 3 : Substitute low calorie Density Foods for High. Select foods with low cal density foods that have less calories relative to their weight. If you decrease the energy density of your diet, caloric intake will decline, says Barbara Rolls, professor of nutritive sciences at Pennsylvania State School and co-writer together with Robert Barnett of The Volumetrics Eating Plan. Foods like fruit and vegetables and salad greens and broth. The magic ingredient these foods possess is water! Water has zero calories, so the more volume represented by water, the less room there is for calories. Water also creates a feeling of fullness, helping one to eat less.

Diet Tip 4 : Be conscious of What You Eat. Keep a food diary and be honest, because no one but you is going to see it. Don't forget the spoon that you licked while putting away the left-overs or the sampling ( s ) you had while changing the seasoning. It will help you determine your eating habits. Keep it long enough and patterns begin to appear.

Diet Tip 5 : Eat More Slowly. This allows your body the several minutes it takes to signal your brain that it is full.

Diet Tip six : Try New herbs and spices in the place of Butter and Salt. When food tastes different or more flavorsome, we have a tendency to savor it more and eat slower.

Diet Tip 7: Add Variety. Along the same lines, The American Dietetic Association recommends increasing variety. Often adding a single new food to your diet can end boredom and increase nutrition.

Do you have any tips you feel should be added to the above that you have successfully applied to change your health?

Why Vitamin C Powder Must Be Part Of Your Daily Diet

By Richard Rosal

Vitamin C powder is a wonderful supplemental addition to the
diet, having a wide range of health benefits. Derived from
Ascorbic acid, this water soluble vitamin is important in
many bodily functions but its main use is as a preventative
measure in the degradation of LDL cholesterol (low density
lipoproteins) from causing irreversible heart damage.

The Ascorbic acid found in Vitamin C powder is necessary in
the maintenance and growth of cells in the human body.
Without it, your cells could not repair themselves. It
assists with cell and nerve growth, with the maintenance of
bones, cartilage, teeth, blood vessels and ligaments and
with wound healing and the formation of scar tissue.

A lack of this important protein in the diet can lead to all
sorts of health issues and problems, including bleeding
gums, gingivitis, rough, dry skin, slow rate of healing,
painful and swollen joints, a tendency to bruise more
easily, a penchant for nosebleeds and weakened tooth enamel.
All the more reason to make the addition of vitamin C powder
to your daily diet a regular one.

Vitamin C powder contains anti-oxidants which are useful in
the fight against free radicals. These are by-products of
our body's conversion process of food to energy.
Anti-oxidants can protect against heart disease, the
crippling effects of arthritis and even cancer.
Anti-oxidants can dramatically reduce the negative effects
of pollutants found in our air, water and food, as well as
toxic chemical and cigarette smoke.

There are a variety of available options to consider when
purchasing your vitamin C powder. Thanks to the convenience
of modern society the consumer can choose from a wide range
of products, some odorless and flavorless and some with
additional nutrients, including calcium and magnesium. The
addition of bicarbonate of soda makes for a fun and fizzy
drink. An intake of 60 milligrams of Vitamin C is
recommended for adults, an additional 35 milligrams to guard
against free radicals for smokers.

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Know The Warning Signs Of Skin Cancer

By Kathy Forcey

It is essential for you to know the warning signs if you
want to detect skin cancer before it grows out of control.
You should look closely at your body, paying particular
attention to any changes that might be happening to any
discolorations or moles on your skin.

If you find a growth on your skin that suddenly appears or
changes in its size you should have it checked out by your
doctor. This is especially true if it is translucent, tan,
pearly, brown, black or has multiple colors. This could be
one of the early signs of skin cancer and you should have it
checked as quickly as possible so that you can get it
treated and dealt with while it is still in the early
stages.

While you are doing your self examination of your skin you
should pay attention to moles and other areas that have been
on your skin for a long time. You should be looking for
changes in the color or shape of existing moles and areas of
pigmentation as one of the skin cancer warning signs.

Keep an eye on wounds or cuts that will not heal. This is
another of the early warning signs of cancer that should be
watched. You most likely will notice if you have a cut on your
skin that is just not healing. Have your doctor take a look
and if they feel there is a reason they will test for skin
cancer.

It is very important to understand the skin cancer warning
signs so that you can monitor your own health. You are your
own best defense in the fight against skin cancer. Not only
must you monitor your skin you should also do everything you
can to protect it. This includes wearing sunscreen every day
and keeping your exposed skin covered.

You should cover as much skin as possible, and apply
sunscreen to all exposed skin. Between 10 AM and 4 PM, when
the sun is brightest, avoid sunlight when possible. Wear a
wide-brimmed hat if you need to venture outside during this
time.

You should learn how to protect your skin from damage, and
to understand early signs of skin cancer so that you can act
to protect yourself before things get too bad. Constant
vigilance is required to keep your skin healthy and to
prevent any problems from becoming too bad to easily treat.

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10 Ways To Increase Your Potassium Intake

By Daniel Jackson

Many people wonder why potassium is so important. The fact
is that your body would suffer terribly if you were to ever
have a deficiency. The first to suffer would be your heart,
it simply cannot function without it. A lack of potassium
would damage your cellular process and make you feel really
weak. Try not to ever get to the point of a potassium
shortage.

With the importance of potassium out of the way, lets get
down to how best to increase your intake.

1. Nuts and seeds have very high concentration of potassium
so eat as much nuts as you can, that should give you a good
dose to last you for the day.

2. If eating nuts is an issue then your next best bet would
be to eat a bowl of cereal which is high in potassium such
as bran flakes. While it might not seem palatable it does
work.

3. Eat some muesli and you won't have to eat the nuts or
seeds and you can definitely avoid the bran flakes.

4. Between breakfast and/or lunch, have a handful of dried
fruits. They are very high in potassium.

5. You can also mix dried fruits into a food of your choice
such as a salad where something sweet wont be noticed too
much.

6. Do you like raisins? If you do that's great news as they
are very high in potassium content and could be another
source.

7. Do you like baked potatoes? Then you're in luck, they are
very high in potassium content and a single baked potato
will go a long way in terms of your daily intake. This does
not mean that you should be mixing it with anything else like
sour cream or cheese etc. Just the baked potato.

8. This might taste a bit unusual but the Cuban delicacy of
boiled plantains is a great source of potassium.

9. Whole wheat pasta and tomatoes are another great source
of potassium.

10. If you like sardines then that's yet another option.

Feeling motivated to increase your potassium intake?
Considering that twenty percent of Americans have
acute potassium deficiency and we all know where that can
lead to. Make the change today and get healthy.

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How To Get Rid Of Your Man Boobs

By Paul Turner Katie Turner Paul E Turner

Got man boobs? man boobs exercises are targeted to get rid
of even the biggest man boobs. You need to be careful not to
make the chest muscles too big as that can actually make
your man boobs appear bigger. Therefore it's a good idea to
focus on cardiovascular exercises which are designed to burn
chest fat.

For those of you that don't know man boobs are caused by
fatty deposits under the chest. They are caused by various
things but the effect is always the same - man boobs!

Gynecomastia is the technical name for man boobs, and to
cure it you will probably have to look at more than exercise
alone. One of the causes of Gynocamastia is hormonal, so you
may need to watch your diet as well as performing man boobs
exercises.

So the first of the man boobs exercises we will look at is
the humble push up. Why, because you get 3 benefits. 1 - you
get fitter. 2 - you tone up the man boob area, 3 - you tone
up the area around your man boobs which can actually make
your chest look smaller.

To really lose your man boobs though you are going to have
to burn chest fat. There is an excellent e-book that helps
you increase your metabolism and burn fat called "Burn the
Fat Feed the Muscle" and I highly recommend you take a look
if you are serious about effectively losing fat.

If you like the water then try swimming - it not only burns
fat but it works and tones the chest area with each stroke.
For some men it can be embarrassing going topless and
showing off their "moobs" but you should feel good that you
are doing something about it - don't worry.

If these man boobs exercises don't cut the mustard with you
then you can always go for a good walk. A good walk for an
hour can be as effective as a 15 minute jog, the reason
being that you are keeping your heart rate elevated for
longer. As with all of these man boobs exercises you need to
be consistent though - you can't just do it once and expect
to reduce your man boobs!

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My Banana Oat Protein Pancakes for Breakfast!!!!!

YOU CAN MAKE THIS!!!

Good Morning Readers!

This morning I am sharing my breakfast with you. I am on a mission to show that eating healthy is easy and fun.....so get in that kitchen and let's go...

Have ready your griddle, spray with PAM, heat on low, otherwise your pancakes will cook too fast on the outside and be gooey on the inside, and a bowl. Nothing fancy....my tools here are a bowl and a fork for mixing.




You will need:

1 ripe banana

1 egg white

1/2 tsp vanilla

1/2 cup old fashion rolled oats

1 scoop whey vanilla protein

1/2 tsp baking powder

1/2 tblsp flax meal

1/2 tblsp wheat germ

Vanilla soy milk (yes you can use n/f milk instead)

In your bowl, smash ripe banana with your fork until it stirs well and juices release, add your egg white, 1/2 tsp vanilla and stir again. Put the oats in your blender and grind until flour consistency and add to the wet ingredients in the bowl, add your vanilla protein powder, your flax meal and wheat germ, stir. The mix will be thick at this point. Add just enough soy milk to make the mixture pourable (careful not to make runny), so add a bit, stir and check. I like my mixture a bit "thick pourable". Pour 2 equal amounts of batter onto your prepared griddle, cook on one side a few minutes, (check for color by gently lifting an edge), if to your liking, flip over and cook the rest of the way. This recipe makes two large pancakes. I eat one and save one for the next morning so I do not have to cook. Really, this only takes about 10 minutes to throw together....you will be done before your tea or coffee is done brewing. Also, a time saver since you have an extra that you can have tomorrow, or for a snack later.


Let me know what you think....


Stay Healthy!!!!

Darla:)

How To Eat Veggies Correctly To Speed Up Metabolism

By Dan Beckwith

Is this you?

Of all the foods that speed up metabolism - which we feel as
increased energy - vegetables are tastiest, good for you and
fairly low in cost. But then, you already knew that.

You've been trying to eat a better, more balanced diet and
you try to include foods that speed up metabolism so you've
been eating plenty of vegetables. But for some unknown
reason, you barely have the energy to get through the day.

By the time you get home from work all you want to do is
plant yourself in front of the TV and relax until bedtime.

Finally, the next morning when the alarm goes off, you feel
like you've just finished running a marathon. You aren't
rested at all! You hit the snooze button as many times as
you can and then finally drag yourself out of the bed.
First destination? The coffee pot - ALWAYS!

You could be dragging because you aren't getting the proper
nutrition. You can stop blaming your bed! It could be your
veggies. Foods that speed up metabolism and provide the
right balance of vitamins and minerals will give you tons of
energy- if eaten correctly. Here's a possible culprit -
vitamins are water soluble.

Boiling is the most prevalent way of cooking vegetables.
But, boiling means you're dissolving the vitamins and
minerals! You literally pour them into the kitchen sink!
What's left - by comparison - is barely enough to keep you
alive!

Guess what? Most vegetables can be eaten raw. Plus, they
usually taste better that way! When given the opportunity,
always opt for raw. The up side is that there are TONS of
benefits to doing it that way.

First off, you'll stop wasting all those nutrients. Possibly
for the first time EVER, your body will start getting the
vitamins and minerals it needs. You will feel better in
general and will notice a bump in your energy levels almost
immediately.

Second, raw vegetables just plain taste better.

Third, you save on having to clean up the cooking utensils.

Fourth, families can be a little non supportive at times so
you can get back at them! Loudly biting into and chewing a
stalk of celery or a nice crisp carrot can interrupt
conversations, evaporate trains of thought and if done
properly can drive your family crazy! Just don't start
laughing so hard you choke. (I've always thought maturity
was overrated.)

Fifth, they provide a lot of good roughage and fiber.

Your goal...try to eat at least one raw vegetable at each
meal.

Vegetables do have chemical and pesticide residues on them
when you get them from the store. Be sure to clean them
thoroughly. For a healthier option, if you want to cut out
the pesticides, try to buy organic vegetables.

Do you take a daily vitamin supplement? If not you should
probably start. The average diet does NOT provide all the
nutrients our body needs.

As you start eating healthier foods that speed up
metabolism, your food will provide more of the nutrients you
need. You shouldn't stop taking vitamins, but at least you
won't need them so desperately.

Start eating raw veggies and before you know it, you too can
be one of those irritating people who jump out of bed in the
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Fast Weight Loss is Bad Weight Loss

By Morgan Vernelli

You've seen the advertisements and you've heard the miracle
claims:

Lose twenty pounds in one week!

Drop four dress sizes in fourteen days!

Lose fat and build muscle without doing any exercise!

Most fat diets and diet supplements make the same outrageous
claim: You'll lose weight fast. And in today's society of
quick-fixes, most of us are willing to jump at a chance to
get rid of our flab in a mere 48 hours - especially if it
doesn't require any work! In fact, most of us wish we had
lost the weight yesterday!

But most health experts agree that fast weight loss is bad
weight loss. Instead, they recommend that people lose weight
at about a rate of 1 to 2 pounds per week. And though this
may not seem like a speedy rate of weight loss especially
when compared to some of the outrageous claims made by diet
companies, a 2-pound-per-week loss of fat would mean you'd be
24 pounds lighter in just twelve weeks!

Sure, it would be great to lose those 24 pounds in just one
week. But it's not a good idea. Here's why:

It's impossible to sustain that rate for the long haul.
No matter why you're losing weight so quickly whether it's
diet, exercise or a supplement it's impossible to sustain
that kind of major weight loss rate for the long haul.
Eventually, you'll only lose a few pounds a week. And your
weight loss may even stall or plateau. For many folks,
especially people who have achieved big successes initially,
this can cause a rebound of returning to old habits.

The weight won't stay off anyway. Studies have found that
people who lose weight quickly almost always gain it back
again. There are exceptions, of course. But in general,
losing weight fast is a pretty good indicator that you'll
one day be wearing those pounds again. On the other hand,
folks who have managed to successfully lose weight and keep
it off are likely to have lost the pounds gradually over
time.

It's bad for your health. Dramatic and fast weight changes
like losing lots of weight very quickly stresses your body,
your heart and your immune system. And, since you're likely
to put that weight back on again, you could start a cycle of
yo-yo dieting that will negatively affect your overall
health. Losing weight slowly, however, allows your body to
adjust to the changes gradually, which lessens the stress it
endures when you're dieting and following an exercise
program.

It may be tempting to try a fad diet or extreme exercise
program in order to lose weight quickly. But the healthiest
method which is also likely to be more successful in the
long haul is to take off the pounds gradually and slowly.

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Weight Loss - A Few Success Tips

By Marilyn Roberts

Not every diet or exercise plan will suit everyone. So you
need to find the one that works for you. You will likely
have to try different diets and programs before you find the
one that pays off for you.

The downfall for a lot of dieters is when their high weight
loss expectations are not met and they give up. Choose a
realistic goal and separate it into easily reachable
increments. As an example: if you want to lose 20 pounds,
then set up a schedule of losing one pound a week for 5
months. This isn't fast weight loss but a pound a week is
pretty easy to do so you have less chance of being
disappointed and giving up.

Some people like to exercise when they are dieting and this
certainly helps. Even if you do not like to exercise, you
could at least try walking.

If you don't want to go outside you can buy walking tapes
where you just walk in place in front of your TV screen.
Even 15 minutes of walking every day can make a significant
difference in your weight loss efforts.

If you know that you are going to be eating out on a certain
date and you know you will not be sticking to your diet,
plan for it. One easy way to do this is to have an all fruit
day on the day before you eat out or on the day after you
eat out.

Give yourself permission to eat as much fruit as you want,
but don't eat anything else. If it is going to really be a
diet buster meal, you could eat only fruit the day before
and the day after your meal out. This way you won't feel
guilty while you are enjoying your meal out. If you plan it
right you can have your cake and eat it too!

Reward yourself when you have reached a certain goal, such
as your pound a week, but don't go overboard. Just pick
something to eat that normally you cannot have while on a
diet. This will help you keep going. If you give up
everything you like, chances are you will not stay on your
diet. If you can look forward to that little treat, such as
your favorite candy bar, your dieting will be much more
tolerable and easier to maintain.

These were just a few tips to help you stay on your diet and
have weight loss success. You need to individualize your
dieting methods as only you know what is tolerable for you
and what you will actually stick to.

Why Protein Is Crucial For a Healthy Body

When learning about healthy eating, one of the most important nutrients is protein. Of course, all nutrients are crucial for our bodies to be as healthy as possible, but without protein in our diets every single day, our bodies will not be as strong as they should be. Protein can be found in a number of food sources, so if you’re interested in eating a healthier diet, you should consider learning more about protein.

We need to eat foods rich in protein every day because, unlike some other nutrients, it cannot be stored in the body. That means that if you eat more protein than necessary, your body will simply cause it to pass through your system. Therefore, you really can’t eat too much protein! However, because protein cannot be stored in the body problems may arise surrounding this nutrient as well. If you don’t get enough protein on any given day, your body has no back-up plan for producing protein on its own or using reserved protein from previous days. Therefore, protein is very important to consider when you are planning your meals.

Essentially, protein builds muscles, which is why you will see bodybuilders especially concerned with protein. When you lift weights to work out, you body makes tiny tears in the muscles. Proteins are then used to repair these healthy tears in the body, building the muscle slightly bigger with every workout. Even if you do not work out, your body’s muscle deteriorates, as you body needs the energy. Muscle provides energy, just like fat. Having protein in the body helps you to rebuild any muscle lost.

Protein also helps a person’s body in other ways, mainly with the maintenance of hormones. Hormones in the body do a number of things, such as regulate organ function, account for stimulation, create metabolism, and affect mood. Proteins are used in the making of some of these different hormones, so if you go more than a day or two without eating foods rich in proteins, your entire body will suffer.

How can you make sure that you re getting enough proteins? Simply put, look for foods with protein as a key component on the label. Some great foods to consider include chicken, beef, eggs, and fish, although vegetarians can also get proteins in their diets by eating nuts, beans, soy products, and a variety of other foods. You should have some of these foods in your diet every single day to ensure that you are providing your body with the proteins it needs to stay healthy.

A Simple Method To Lose Weight

There is a lot of money spent on weight loss programs and
products. Some people think many diet companies are not that
interested in you losing weight and keeping it off long
term. Many people see initial results by using various diet
programs, but the results are not sustainable because the
diet is too extreme.

Most of these programs are designed to help you lose weight
fast, which is not healthy and will not be sustainable. Does
this mean that there are no foods that help you lose weight
quickly while maintaining your health?

You can actually do something simple that will help you lose
weight without sacrificing your health or a lot of money.
This is by using what is commonly known as a glycemic index.
If you want to know how fast something you eat will get into
your bloodstream, check the glycemic index. The scale goes
from 0 to 100, with water at 0 and refined white sugar at
100. When the glycemic index of a food is high, the faster
your blood sugar will rise after you eat it. This can have a
devastating effect on your health and your weight.

The reason why this is the case is because the pancreas is
designed to release insulin into your system as a result of
the sugar that resides there. Your pancreas is cranked into
high gear to make insulin when you eat a lot of sugary
foods.

You can get the afternoon slump and feel very sluggish, and
you can also be adding more fat to your body. Does this seem
counter intuitive? The sugar that your body cannot use right
away gets put away for later and is stored as fat.

One way to fix this is to eat foods that are under 50 on the
glycemic index.I would go so far as to max it out at 20.
These could become your newest best friends. You can keep
your insulin levels more stable by eating foods lower on the
glycemic index.

You will have more energy throughout the day and will remain
full between meals. This is the easiest way for you to
lose weight and one of the healthiest ways to take care of
your body.

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Want A Lean, Ripped Body? Here's How

By Joshua Owen

Who knows how to get a ripped six pack and a muscular body
to go along with it? Do you? Building muscle and burning fat
is a huge mystery to the world. People are unhealthier and
fatter than ever in today's world. Let me tell you how to
fix the problem...

Here's a list of 6 things you must do to get a ripped, lean,
and muscular body:

1) Weightlifting

The purpose of weightlifting is to build muscle and
strength. If you're lifting weights to burn calories, you've
got it all wrong. Lift weights to get stronger and build
muscle. When you do, your body will begin to transform.

2) Nutrition and Diet

You must eat only the best sources of food and the perfect
amounts of those foods in order to build muscle and burn fat
as quickly as possible. The correct combination of foods at
the correct times throughout the day is a MUST.

3) Cardio Exercise

You should be doing aerobic exercise for at least 3 sessions
of 30 minutes each and every week. You life depends on it.
Your body depends on it. Cardiovascular exercise helps burn
body fat and keeps you lean and muscular all year round.

4) Recovery and Rest

You build muscle when you're resting not while you're in the
gym. Proper sleep, decreasing stress, soft tissue massage,
weighted stretching, and some other special techniques will
have you building muscle and burning fat optimally.

You don't want to underestimate what I say concerning rest and
recovery. You don't want all your efforts going to waste,
right?

5) Tracking, Measuring, Adjusting

Your body adapts to anything you do. Most programs only work
for a few weeks. That's it! So, you need a program that
shows you how to make adjustments to what you are doing so
you continue to get results.

You must track and measure your results. When you notice
your results starting to slow, you must make adjustments.
This could be a weight training change, a diet change, or
something else. You've got to know what to change and when
to change it.

6) Planning and Goal Setting

You've got to learn how to make your mind work with you and
never against you. Have you ever thought to yourself, "I'll
never lose this fat," or "I'll never be able to build
muscle"? If you have, you've let your mind take control and
that's one reason you've never reached your goals.

When you learn how to do that, your mind will help you reach
each and every one of your goals. And just wait for the
results! You'll be amazed.

Follow the above 6 steps and watch your dream body become a
reality.

Implement all of the above correctly, and your results will
be so fast that you'll be smiling each and every day. This
stuff really works.

If you want more details on each of the 6 steps I've listed
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just one of the steps you need to take to build a great
body.

What Are The Sources Of Protein Supplements?

By Henrick Scofers

Protein is an essential nutrient for the body, especially
for the muscles. The general recommendation is an intake of
around .3 grams of protein for each pound a person weighs.
For athletes and bodybuilders, though, the requirement is
higher because the body is working harder and demands more.
The recommendation jumps from .3 to 1.25 grams for this
group of people.

It's not only how much protein you get though; it's also
where it comes from that matters. While most of us get all
the protein we need from our diets, athletes often need
supplements to provide them with enough of this important
nutrient. The protein used in protein supplements is nearly
always from the same four sources. Each is used differently
by the body and are more or less suitable for different
individuals.

These four sources used in most protein supplements are egg,
whey, soy and casein. There are protein supplements which
use only one type, but it is more common to have two of
these proteins in a single supplement.

Whey protein comes from milk and is the most common of these
four sources used to produce protein supplements. This
protein contains essential amino acids (those which we
cannot produce ourselves and must take in through dietary
sources) and nonessential amino acids. Except for people who
are allergic to milk or have lactose intolerance (who should
avoid whey protein), this is a great source of protein which
is readily digested. Concentrated whey contains 30%-85%
protein and is inexpensive, making it a common ingredient in
protein supplements. Whey protein isolates contain around
90% protein by weight, but are far more costly. Whey protein
helps improve immune function and speeds muscle recovery in
addition to being a good source.

Soy protein is derived from soy flour. This is the most
complete vegetable protein known and like whey protein,
there are isolates and concentrated forms available;
isolates are higher in protein but more expensive. Easily
digestible, soy protein is suitable for everyone except for
the small number of people who are allergic to soy. Soy
protein can be added to foods easily and is beneficial in
lowering blood cholesterol.

Egg protein comes from egg whites. It is fat free and very
high in protein. It contains all the essential amino acids
and is completely absorbed by the body. It is considered the
best protein source. It should not be used by people who
have egg allergies.

Casein is another protein derived from milk. Casein protein
is digested more slowly than whey, which makes it a protein
often combined with other, more quickly digested proteins.
Casein protein is ideal for adding to pre-workout meals or
before bed. As with whey protein, those with milk allergies
should avoid casein protein.

Choosing the right protein is about choosing what your body
will tolerate the best and what protein will work for your
exercise habits the best. You should consider all pros and
cons of each type before you make your final decision about
protein supplements.

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My Chicken Salad for Dinner Tonight!!!!

You Can Make This!!!!!

Hi Readers!!!

Tonight's blog is having dinner with you tonight. I want to show that eating healthy is fun, simple, requires no measuring, and is not about getting caught up in the numbers, percentages, etc.... I put this together in about 25 minutes (less if the chicken was pre-cooked). All you have to do is open one can, chop a few vegies, throw over mixed greens, and enjoy a Stay Healthy Meal!!!

1 chicken breast seasoned with Trader Joes 21 Salute Seasoning and cayenne pepper (I like things spicy) and placed in Pam sprayed pan, and a drizzle of Yoshida's gourmet sauce and water, cover and simmer, turn over 1/2 through cooking and continue to simmer until chicken is cooked through, about 25 minutes. Cut the chicken breast in half or thirds....they are always too big. Save the remainder for meals tomorrow.

The Rest of the Ingredients...

1 can kidney beans (drain and use 1/2)

1 bag of spring mix (I use one large handful)

1 sweet onion (as much as you like)

5 small red and yellow peppers (chopped)

1 roma tomato (the whole thing)

1/4 fresh avocado (sliced)

Grab a dinner plate and start layering...handful of spring mix, 1/2 can kidney beans, chopped onion, pepper, and tomato, and sliced avocado. Slice or chunk the chicken and place as the last layer. I dig into this without dressing....enjoy the textures and tastes of every bit of the dish!!!!

I will be sharing ideas like this one on my virtual online personal training site available soon. http://fitness-4-you.com/Upcoming%20Events%20Page.htm

Stay Healthy!!!

Darla

High Blood Pressure - Does Race Play a Part?

There are many different things that can put you at a greater risk for high blood pressure. If there is something in your life that makes it hard for your heart to work the way that it should, you are going to experience high blood pressure, even if you are doing some things in a healthy way. However, one of the things that has long been felt by many in the medical community to be a factor in high blood pressure is your race. It has long been thought that there are some genetic factors that make one race more apt to have high blood pressure than another. While this might be true, there are certain things that you should try and do for yourself no matter what race you are.

First of all, a big part of high blood pressure is the foods that we eat. If you come from a racial background that richly celebrates every occasion with meals that are high in fat and cholesterol, your entire family is going to see that they might have problems with high blood pressure. This might be something that is linked to race, because different races celebrate things in different ways, and the traditional cooking is much different from place to place, as well as from race to race. If you belong to a culture that has a tendency to eat foods often that are high in fat, you might want to consider changing the way that you cook on a day to day basis. If you still want to participate in your family functions and eat the foods that everyone else is eating, it is okay as long as this is only practiced in moderation. If you can cook for yourself every single day and eat foods that are low in fat and cholesterol, you are going to have a better chance of lowering your own high blood pressure. You can also encourage your family to use low fat substitutes when they are celebrating. Exercise plays a role as well.

Certain blood pressure conditions are prevalent with certain races. If you are black or Hispanic, make sure you keep your blood pressure in check A number of more serious health conditions can occur if high blood pressure is not addressed, so if you are at risk, monitor it carefully, eat well, and exercise often. By doing these things, you can prevent high blood pressure, no matter what race you may be.

Factors That Affect Your Blood Pressure

Fluid systems in the body are notorious for the high level of complexity in their physics. The circulatory system is no different, and it is because of this that there are so many different factors that could affect a person’s blood pressure. The rate the heart pumps to the viscosity of the blood itself, blood pressure has influences from multiple factors in the body. These factors may, in turn, be influenced by outside factors such as diet, exercise, disease, or drugs. It is because of this that blood pressure has an even greater number of indirect influences.

Let’s start by discussing probably the most influential factor associated with blood pressure: the rate of pumping, more commonly referred to as the heart rate. The average heart rate for a healthy human being runs between 70 and 75 beats per minute. The higher the heart rate is, the higher the blood pressure. Another physical factor related to blood pressure is the blood volume of the body. The more blood there is in the body, the higher the rate of blood return to the heart and the higher the blood pressure. There is a correlation between salt intake and blood volume in many people, though the amount to which it raises blood pressure varies.

Resistance and viscosity are two other major influencing factors in blood pressure. Resistance here relates to the size of blood vessels as well as the smoothness of these vessels. There are things in the body that affect the size of blood vessels. Some make them thinner, which increases blood pressure, while others do the opposite. Fatty acids are responsible for the smoothness of blood vessels, because the more that is deposited on the walls, the less resistance there is. Viscosity, on the other hand, is the thickness of the blood flowing through the body. The thicker the blood that’s pumping through a body’s veins, the higher the blood pressure will be. Certain illnesses affect the viscosity of blood, as well as the level of sugars in the blood.

While thus far high blood pressure has been the effect of these factors, there are certainly ones that influence low blood pressure as well. Some causes of low blood pressure include sepsis, hemorrhaging, certain toxins, and hormonal abnormalities. On a lighter note, simply sitting and standing could lower blood pressure as well, though the factors that influence low blood pressure are usually more severe.

Increase Your Metabolism With These 10 Tips

By Thong M. Dao

There are many folks who would give everything they have to
increase their metabolism. Having a high level of metabolism
enables you to burn fat and lose weight fast with less
amounts of activity. Metabolism is the rate by which the body
produces and consumes energy and calories to support life.

Here is a list of items that will affect your metabolism;
frequency of meals, stress levels, diet plans, activity, and
the amount of muscle tissue your body has.

Here are 10 home run tips that will boost your metabolism.

1. Build up lean body mass. It is only natural that
metabolism decreases with age, but it is possible to counter
the effects. The amount of muscle you have is a strong
determinant to the ability to burn calories and shed fat. So
it goes without saying that exercise is essential.

Build strength and resistance by working out at least twice
a week, preferably with weights. Do easy exercises between
workouts. Simple tasks such as walking the dog and using the
stairs instead of the elevator can burn off calories.

2. Consume breakfast daily. Many individuals do not consume
breakfast. Breakfast is the most important meal of the day.
Have you ever noticed, those individuals who consume
breakfast are thinner than those that don't? Metabolism
decreases considerably if you wait to eat later in the day.

3. Spicy food is a friend of metabolism and helps increase
its level.

4. Sleep more. According to research, people who do not get
enough sleep run a greater risk of gaining weight. Also,
muscles are regenerated during the last couple of hours of slumber.

5. Increase water intake. Water flushes out toxins produced
whenever the body burns fat. Majority of the body's
functions involves water, and lack of water causes their
operations to decrease.

6. Have smaller meals. Every 2 to 3 hours we need to consume
a meal, approximately 4 to 6 meals a day. Remember we are
increasing our metabolism so, think healthy meal, not junk
food.

7. Planning on skipping meals? Well don't! One of the
biggest concepts of individuals who are trying to lose
weight is to skip meals. Big mistake! Skipping meals slows
down your metabolism.

8. Meals need to be planned in detail. Occasional eating is
a mistake. Plan what, when, and serving size daily.

9. Green tea. Green tea is also a friend of metabolism.
Green tea boosts metabolism but contrary to coffee, it has
no undesirable side effects.

10. Whole grain, beans, fruits, and vegetables are great to
assist you on your weight loss adventure.

Achieving the desired body weight is never impossible if you
have the determination and patience needed. Remember that
eating right and working out are not just a passing fancy,
but a lifestyle.

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fitness newsletter and gain FREE immediate access to a 5-day
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course plus a ton of top-notch gifts at your fingertips!

Your Diet Delivered To Your Door - The Pure Package System

Came across this very cool and unique system where all your
meals - breakfast, lunch and supper - are prepared according
to your personalized needs and delivered to you everyday!
Had to shared this with you, check it out and let me know
what you think.


By Michelle Wells

The Pure Package diet delivery program offers an
incredibly easy way to eat the healthy meals you need!

You can enjoy delicious, freshly prepared, healthy meals and
snacks without having to shop for food, cook, count calories
or weigh portions anymore, because this diet delivery
program does all of that for you and delivers the food
directly to your door!

How much easier could it possibly get to attain your healthy
dietary goals?

The Pure Package was launched in 2003 from the home kitchen
of its founder, Jennifer Irvine. It has long outgrown those
humble beginnings and gone on to become an award winning company,
but still retains its standards of excellence and personal touch.

The Pure Package is an innovative diet delivery program
that delivers meals and snacks, enough for a whole day,
right to your front door (or other location of your
choosing) each morning before 6 am.

The foods are all expertly nutritionally balanced to contain
exactly the right amount of proteins, carbohydrates and
essential fats you need to meet your dietary program.

The foods are all ethically sourced and free from artificial
additives, preservatives or colorings. The Pure Package
doesn't use food that has been genetically modified. You will
love the tasty fresh fruits and vegetables that are bought
daily from the New Covent Garden Market, just a short two
minute walk from the Pure Package kitchen.

The team at Pure Package understands that we all want to eat
healthy meals, but we also want them to taste good!

The meals and snacks are all prepared by talented chefs who
produce an astonishing variety of delicious, tempting,
healthy food! The kitchens are of the highest restaurant
standards with five star hygienic practices.

The Pure Package is environmentally conscious and
responsible, using ethical ingredients, carbon neutral
deliveries, and 100% recyclable packaging.

What Types of Diet Delivery Programs are Available?

There are seven types of diet programs available:

1. Weight Loss
2. Healthy Eating
3. Training Support
4. Pre and Post Baby
5. Skin and Ageing
6. Energy
7. Detox and Cleanse

When you get in touch with The Pure Package, either by phone
or online, their experts will help you to choose a program
specially designed to meet your specific health goals.

Special nutritional needs or food allergies are no problem!
Just let the team at Pure Package know, and your meals will
be adjusted accordingly.

How Does the Delivery System Work?

Each morning by 6am, a temperature controlled bag is
delivered to your door that contains all of your freshly
prepared meals and snacks for the day.

Breakfast, lunch and snacks are designed to be eaten cold,
and dinner meals should be warmed in the microwave.

At the end of the day, simply leave your empty bag on the
doorstep, and it will be exchanged for another full bag of
yummy food the following morning.

Its so easy! The ultimate luxury but healthy so you can enjoy
spoiling yourself without feeling guilty!

This diet delivery program offers an innovative new way to
eat the healthy meals you need!

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P.S. Unfortunately its only available in the U.K. at this time.
Anyone know of an equivalent in their country? Share it with us.