Wednesday, February 6, 2008

[aahealth] Digest Number 2493

Messages In This Digest (5 Messages)

Messages

1.

Tips To Protect Your Health In Winter Weather

Posted by: "L Quinn" distribution@isnare.com   articles_isnare

Tue Feb 5, 2008 2:11 am (PST)

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Article Title: Tips To Protect Your Health In Winter Weather
Author: L Quinn
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Protecting your health in the wintertime isn't as hard as it
sounds, here are some tips for preventing typical problems
during the coldest time of the year.

Immune System

Prevention is really the key to not getting sick. Older folks,
children and those with depressed immune systems may want to
consider getting a flu shot, which can protect you from getting
the flu. You can also improve your immune system by eating right
and taking the proper vitamins and minerals for your age and
body type. Even a multivitamin is better than nothing, but
consider supplementing with Vitamin C and Zinc, both proven to
boost the immune system.

Skin

Your skin can often take a beating during the winter months.
Inside your home or workplace, you'll be subjected to dry heat
from electric, gas, oil or wood fire heating elements. Also, you
may take longer and certainly hotter baths or showers. Outside
your home you'll be subjected to dry, windy, wet or cold
weather. Moving inside and outside from dry heat to dry cold can
wreak havoc on your skin, making it dry, itchy, red, flaky and
irritated. The skin on your face is especially susceptible to
this problem. Use moisturizers and moisturizing lotions daily to
keep your skin healthy and hydrated. You can also use a
humidifier to add some much needed moisture back to the air in
your home or workplace. Don't forget to protect your skin from
the glare of the sun or ravages of the wind by covering up all
parts of your body by wearing gloves, a scarf, ear muffs and a
hat when you go out. Remember to cleanse your face everyday with
a gentle soap and lukewarm water. You may also wish to add a
bath oil product to your baths to moisturize the skin on your
entire body. The skin on your hands will also be very
susceptible to drying and irritation, remedy this by applying a
hand cream after each time you wash your hands.

Lips

Your lips are one of the hardest hit areas of your body during
cold weather, especially during very dry and cold weather. Your
lips may be chapped, dry and peel much more easily. Keep a
moisturizing, protecting lip balm with you and apply it daily or
as needed to keep your lips moist and supple and to avoid
painful cracking.

Eyes

While in some areas of the country, the sun may not shine
nearly as much as during the rest of the year, it's still
important to take care of your eyes during cold weather. Use
sunglasses when needed, as the sun during the wintertime can
shine UV rays that are even stronger than during the summer.
Also, use eye drops as needed to prevent and relieve dry eyes
due to the dry heat that may be present indoors. When snow is on
the ground and/or the sun is shining, this is the most important
time to protect your eyes from the sun's wintertime UV rays with
a good pair of sunglasses or goggles.

Fitness

When exercising, shoveling snow or working outside in cold
weather, take extra care to avoid overexertion. Overexertion
during cold weather can put an extra strain on your heart. When
you need to exercise, consider instead working out in your home
or at a gym. It's very important to keep up your fitness routine
throughout the year, including winter.

About The Author: Lydia Quinn writes for PhatSportShades, a
leading performance eyewear provider, offering ski goggles and
snowboarding goggles. Visit us at:
http://www.phatsportshades.com/

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2.

Weight Training Terms For The Beginner

Posted by: "Wesley McDermott" distribution@isnare.com   articles_isnare

Tue Feb 5, 2008 4:11 am (PST)

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Weight Training is one of the best ways to beef up and get fit.
All the benefits of weight training are way too numerous to list
now, you may know a lot of them or you may not, but what you
should know is that it's one of the best things you can do to
get that body you want. The whole purpose of this article is to
help you come to terms with the wide array of terminology used
in the weight training world. Whether you are speaking to a
personal trainer, reading from a book, or listening to a
salesperson it's always good to know what they're talking about.

Maybe you have thought about joining a gym or thought about
buying a piece of gym equipment. Either way you're probably
going to get bombarded with some terminology that you don't
understand. The gym and people within in it tend to use terms
that would baffle most, and this article is about trying to
understand these terms so that you know and feel comfortable
with conversations regarding weight lifting in the future.

Some of the basic terms used are:

Routine : The range of exercises you carry out make up a
routine. Whether it be a whole body routine or a half body
routine (upper or lower body) it is more popular that a routine
is split up over 3 days a week, so that you have time for your
muscles to recover in time for your next workout. Always
remember and take into consideration the time it takes for your
muscles to recover when designing a routine. The best way to
design your routine around this is to separate the 3 training
days with a day off in between. So you would train Monday,
Wednesday, and Friday.

Repetitions (Reps) - Let's say your doing push ups shall we.
Taking into consideration the normal technique of a push up is
lying down with 2 hands placed shoulder width apart flat on the
floor. You then push up keeping your back straight, and at the
top of the movement you lower yourself back down again and
repeat. Doing this once counts as one repetition (rep). The
amount of reps that are recommended is very important as any
more or less could bring upon the results that you didn't
desire. For instance - If you did more reps than recommended
then you could decrease muscle growth and just increase your
stamina. Whatever your goal is the amount of reps reflect it.

Sets - If you do 10 push ups then rest a minute and do another
10 thats 2 sets all together. A set is defined by the exercise
then rest affiliation. Sometimes personal trainers will
recommend doing less reps in each set. Say, 1 set for 10 reps,
then 1 set for 8 reps, and so on.

Spot - If anyone asks you while you're in the gym do you need
spotting, don't take it as an insult, because they're not saying
you have spots, they're simply asking you if you want them to
assist you if you're lifting a heavy weight. This is
particularly useful if you want to lift to failure.

Free weights - These are simply weights that free of machinery,
they include dumbbells and barbells. You have to physically load
the weights onto the bar.

Rack - The rack which is sometimes known as the pwer rack is
used for many exercises. It's the big metal contraption with
holes drill dup both sides so that you can slide a safety bar
in. A rack can be used for squats, chin ups, and a wide variety
of other exercises.

Circuit routine - A circuit routine combines a number of cardio
exercises with weight training. This is where you perform a
variety of weight training exercises back to back without having
a rest period in between. A circuit routine like this is
generally used as a form of toning up and cutting to get rid of
those few extra calories.

Negative - You may here someone in the gym saying something
like "Why don't you add some negatives". What they mean by
negatives is the lowering of a weight. Say in a bicep curl, you
lift the weight up and then you let the bar down. The negative
is the part were you let the weight down. This is know as the
negative porion of a rep and it can be very effective at
stimulating muscles. Some people increase the amount of time on
a negative rep than they do on the positive rep, which in turn
increases more muscle tension and allows for more muscle growth.

Some less than obvious muscle terms :

Pecs - Pectorals (Chest)

Lats - Lattisimus Dorsi (Muscles in your back that flare out)

Hams - Hamstrings

Glutes - Gluteus Maximus (Butt Muscles)

Traps - Trapezuis (The muscle that goes from your neck to your
shoulders)

Bi's - Biceps

Tri's - Triceps

Quads - Quadriceps (Your thigh muscles)

Delts - Deltoids (Your shoulder muscles)

Abs - Andominals (Your stomach muscles)
Right, go to the gym right now and ask a personal trainer for a
3 on 1 off mass building routine with reps containing an
increased negative motion at a tempo of 1-3-1 with special
emphasis on your glutes and delts....Only kidding.

If you're a beginner I do hope you have learned something from
this article. If you are experienced at weight training then
you've just wasted your time because you should already know
this LOL.

Get straight to enjoying the many benefits of weight training,
be stronger, leaner, and more confident within yourself starting
tomorrow.

All the best in health.

Wesley McDermott

About The Author: Wesley is an avid fitness and bodybuilding
enthusiast who has worked in the industry for over 5 years. He
has written many articles and has a site dedicated to weight
training and teaching beginners how to gain weight and muscle.
http://www.weightgain4you.com

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3.

How To Increase Your Appetite To Gain Muscle

Posted by: "Jonathan Perez" distribution@isnare.com   articles_isnare

Tue Feb 5, 2008 4:11 am (PST)

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Those that have a hard time gaining muscle most of the time
think that it has something to do with their workout routine or
their supplementation. After they've been lifting weights for a
while without seeing any muscle building results, they
immediately think that they must be on the wrong bodybuilding
program.

They start to add in all kinds of techniques that they read in
some bodybuilding magazine or website. They start to add in
supersets, forced reps, negatives, giant sets, heavier weights,
static contractions, stretch overload, so on and so forth. Or
they'll begin to add more exercises, sets, frequency, etc.

Or, they'll run to the nearest supplement store or internet
site and begin to pour their hard-earned money on testosterone
boosters, prohormones, weight gainers, protein bars / shakes,
pre-workout / post-workout drinks, creatine, NO2, glutamine,
branch chain amino acids, etc., etc.

Yet, after all of that extra effort, time, and money spent,
they still are getting the same muscle gaining
results..........nothing!

Wanna know why?

Because they fail to look at the number one factor on how to
gain muscle .........eating more calories. That is 99% of the
time the problem, not their training or supplementation.

And I love it when I hear someone complain that "no matter what
they do they can't gain any muscle mass". But when asked how
many calories or food their eating, it is always, and I mean
always, not enough, even though they swear up and down that they
do.

Sure, they think their eating a lot of food, and they may be
doing so a day here and a day there. But when you look at how
they eat over the course of several months, you'll see that they
are eating like a bird, and that's why they look like one.

Trust me, I know what it feels like. A lack of an appetite is
what kept me from gaining muscle mass naturally for years on
end.

Well, here are a few tips and tricks to increase your natural
appetite so that you can actually start to eat enough to grow,
even though you may be fooling yourself into thinking you
already are (but hey, regardless of what your stomach may be
telling you, if you haven't gained any significant amount of
muscle in a while, it's time to look in the mirror).

First, avoid eating foods that are very acidic, like carrots,
orange juice, tomatoes, lemons, limes, and other citrus
fruits......since a high level of acid tells the brain to slow
digestion down, which will result in a lot of food just sitting
in your stomach, killing your appetite.

Second, don't eat too much protein, since this releases certain
hormones that also tell your brain to slow digestion down.

Third, don't eat a lot of foods that contain a lot of sodium,
like frozen foods and canned soup. Again, sodium also tells the
body to slow digestion down, and, again, taking away your
appetite.

And, avoid a lot of fiber, since fiber stretches the
intestines, bloats you, and fools the brain into thinking you're
"full".

About The Author: Did you know that simply eating more food
isn't enough to gain muscle without body fat? Check out more
tips and tricks on gaining weight at:
http://www.muscle-weight-gain.com/6/

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4.

Restoring Your Iron Balance With Supplements And Dieting

Posted by: "Steven A Johnson" distribution@isnare.com   articles_isnare

Tue Feb 5, 2008 6:11 am (PST)

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Iron is one of the most important minerals that our body needs
in order to function well. Without the recommended dosage of
iron, you can feel tired, irritable, and nausea. With a proper
diet and the right supplements, you can be back on your way to
restoring your iron deficiency and energy!

Iron is just one of the minerals found in hemoglobin.
Hemoglobin carries oxygen through the bloodstream, therefore
carrying it throughout the body. Without the right amount of
hemoglobin in our system, we can start to feel the effects. Some
of us might have constant digestive problems, headaches and
built up stress.

Not everyone who is low in iron has anemia but most iron
deficient people have what is called anemia. Iron is needed to
create the energy our body lives in. Without this, we will most
likely feel tired, falsely being compared to chronic fatigue.

Iron deficiency anemia is common among women. Pregnant women,
especially in their third trimester, are very likely to become
iron deficient. Pregnant women who are either in or entering
their third trimester should be more concerned on how much iron
is needed making sure it is enough for two!

Being deficient in iron is not the end of the world for most
people. It takes a little patience and commitment to restore
your iron balance. Some of the most important procedures to
restoring your iron levels are taking the right supplements and
looking closer at your meal choices.

Iron can be found in a lot of the foods that we eat. The most
effective way is to consume foods in which the iron is
absorbable. Some of these foods are poultry, fish and meats.
Other foods not including "meat" are leafy greens, certain
sources of fruit and some sources found in alcohol.

There is another way to get the right amount of iron we need.
Iron is found in a lot of supplements and is a partial
ingredient to any multi vitamin. Today there are almost too many
supplements to choose from.

When targeting a specific area of nutrition, you should
carefully look for supplements that will boost what you are
missing. In this case, you want to look for something that
contains a high source of iron.

One thing I want to stress is too much iron can cause digestive
problems. Some of the side effects of having too much iron are;
abdominal pain, your stool being dark in color, almost black,
constipation and diarrhea with traces of blood in it.

There are a few possibilities in which we can absorb too much
iron. If we eat too much meat day after day iron will build up
and serious constipation occurs. While certain nutrients are
great in abundance, consuming too much iron is not recommended.

Another way to have too much iron in our systems is the misuse
of related supplements. As with any supplement, take only as
directed. Iron is not a mineral that we can just double up on,
unlike other vitamins like vitamin c when we feel a cold coming
on. Too much of a good thing does not always work out for the
better!

We need the right amount of iron daily. Too little and we might
be fatigued and too much can lead to digestive pains and
constipation. If you are still unsure of the symptoms of anemia
or a less severe case of iron deficiency, please consult your
doctor.

About The Author: Steven Johnson is committed to helping people
maintain healthy and effective lifestyles. For more information
on any other health supplements please visit his website
Alternative Health Supplements.
http://www.alternative-health-supplements.com/vitamin-b-complex.html

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5.

The Dairy Calcium Myth

Posted by: "Ben Kong" distribution@isnare.com   articles_isnare

Tue Feb 5, 2008 8:12 pm (PST)

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The Dairy Calcium Myth Milk is not as high in calcium as the
dairy industry would have you believe. In Healthy Vitamins and
Minerals by Jane Turner, under the section on Calcium, milk
doesn't even make the first page and sits 35th on the list with
120mg of calcium per 100g.

Some of the foods that beat it by far are sesame seeds
(670mg/100g, more than 5 times!), sardines (540), Nori seaweed
(470), both more than triple, almonds (240, double!), figs (230)
parsley, spinach, watercress, kale (200-170, and these are green
vegetables!) even hazelnuts and oysters (140).

More importantly though what little calcium milk actually has
is offset by the fact that it is barely absorbable by humans
since cows milk is meant for baby cows. Dr William Ellis has
conducted thousands of blood tests in people who drank 4 glasses
of milk a day and found that they had lower levels of calcium
than the rest of the population.

This is because milk interferes with the digestion of nutrients
by clogging the stomach and intestines with mucous. On top of
all this, cows these days are extremely unhealthy as they have
been pumped full of drugs, hormones and antibiotics (to prop
them up from the diseases they contract) in a bid to produce
more milk faster. Milk has been found to have 59 active
hormones, 52 antibiotic residues, scores of allergens and
contaminants such as pus from diseased udders.

The bottom line through all of this is that, on whose authority
are you trusting when it comes deciding what goes into your
mouth? Yours or the supposed 'experts' in the health and food
industry with highly toxic hidden agendas? On whose authority
are you trusting when it comes to deciding what food best fuels
your body for the intensity of your workouts and post recovery?
Yours or the supposed 'experts' in the health and food industry
with highly toxic hidden agendas? On whose authority are you
trusting when it comes to deciding what you should ingest to
keep you not only healthy but alive? Yours or the supposed
'experts' in the health and food industry with highly toxic
hidden agendas?

Get the picture?

Nutrition forms the absolute cornerstone for unleashing the
ultimate physique that lies within you - clean functional
nutrition based on what your body requires, not what someone
would like you to eat so they can line their pockets are totally
two different things. Before you eat anything that you believe
should form part of your training regime, don't just take some
'expert's' word for gold, question everything. Seriously, don't
even take my word for gospel - check it out and test out how
accurate the above data is compared to what you hear day in day
out from the health and food industry. If you're serious about
making changes to your body and life, even if you do this just
once, as soon as you see for yourself that what you're being
told by those you've always believed you can trust is not always
the truth, you will never go back. The truth will empower you to
seek the truth out yourself and ensure your authority becomes
rooted in what's accurate because your authority will be none
other than your own.

About The Author: Ben Kong is the author and co-creator of
Ultimate Body Success - The Impossible To fail, Total Lifestyle
System For Creating Your Best Body Ever. Click here to discover
how to transform your body beyond belief rapidly.
http://www.ultimatebodysuccess.com/freeReport.php ©All Rights
Reserved 2008

Please use the HTML version of this article at:
http://www.isnare.com/html.php?aid=222333
================== ARTICLE END ==================

For more free-reprint articles by Ben Kong please visit:
http://www.isnare.com/?s=author&a=Ben+Kong

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