Both moderate exercise and Beta Glucan have long been thought to increase immune system function, and thus protect against infection. A new research study explores the possibly benefits of combining the two.
The study, using an example of induced respiratory infection in mice, looks at direct effects incurred by a short period of moderate physical activity, followed by consumption of Beta Glucan.
After conducting a 21-day experiment, scientists concluded that both the Beta Glucan substance and moderate exercise significantly increased the chances of recovery in the infected mice. In this particular experiment, the effects of combining the two were not fully explored, but the scientists believe that there may be long term benefit involved in doing this. Further research will have to be done in order to completely realize the potential of combining them.
One thing that was definitively confirmed by the study is that both methods are effective in enhancing the immune system and protecting against cough, cold, and flu. This means that getting a decent amount of exercise, even in the winter, is absolutely essential in the fight against seasonal illness. If you find yourself unable to maintain adequate physical activity levels, however, Beta Glucan is a great way to recover the lost benefit, and also help in the long-term development of a strong, healthy immune system.
]]>According to Dr. Loretta Lanphier, “Vaccinations are not the answer. We must understand that the body has self-healing mechanisms—even against Avian Flu. The flu does not have to be feared or worried about as long as it is understood that natural methods can be implemented successfully for safe and natural healing and that planning, preparation and prevention are of vital importance.”
”This is one of the best e-books that I have read in a long time. It has eased my fears and concerns while teaching me how to be prepared. I believe that preparation keeps us from any type of panic and allows us to be in control—not the government.” - Carl from New York, NY
“Great job on a book that everyone needs in their library. The “Is Your Immune System Compromised” Test is well worth the price of the book. I never thought about what really constitutes a compromised or unhealthy immune system.” - Jeff from Dallas, TX
I am recommending this book to everyone!. I can see where this book may be used for absolutely any type of pandemic or emergency situation—even earthquakes! The information is concise, well-organized and includes many suggestions that I had never thought of before. I love the natural recipes that are given for healing and cleansing. Thanks for imparting this much-needed knowledge. - Janelle from San Francisco, CA
The body has self-healing mechanisms, yes, even against a virus like the Avian Flu. In order for these self-healing mechanisms to work at their proper capacity, the body must be healthy and the immune system functioning the way it is designed to function. Currently our concern is not so much with the actual Avian Flu virus but the condition of most people’s body. Most are toxic, acidic, dehydrated, oxygen-deficient, poor lymphatic system drainage and clogged with many years of built-up, old fecal matter. Add to this the fact that between 40-50% of all Americans are taking at least one or more prescription medication, we have a volatile situation that keeps the immune system from functioning at a healthy rate, thus sabotaging the body’s self-healing mechanisms.
About Oasis Advanced Wellness - http://www.oasisadvancedwellness.com
Founded by CEO/President Loretta Lanphier, ND, CN, HHP, Oasis Advanced Wellness provides hi-tech natural solutions for women and men’s total health and well-being through the use of advanced natural health programs, up-to-date education, organic hi-tech supplementation and private consulting. Our main specialty is to provide health-giving answers which we accomplish from a “whole-body” approach. We also provide nutritional balancing for all health concerns. We search for products that work, not products that are fads but ones that will actually help the body to heal itself. Our main focus is health and to offer what conventional medicine doesn’t—personalized health programs, supplementation and life-style answers addressing all the areas of life. We are solution minded and will work toward that end.
]]>Breast Cancer is the number one cancer among women and the count of its victim are rising very rapidly. This is for the first time that passive smoking has been directly linked with some sort of cancer. World Health Organization links smoking with 25 Cancers: Some of these cancers are : uterine, kidneys, cervix, pancreas, head and neck… The study firmly proves that smoking is not only injurious to your health but also to the company you are with. Wake Up!
Smoking doesn’t stop here with its side-effects. For women, smoking also increases the risk of strokes and heart diseases. And to add fuel to the fire, chances for heart related diseases gets ten-fold if they are taking birth-control pills side by side.
Besides this, smoking is also responsible for :
. Bad breath and stained teeth
. Risk of stomach ulcers and acid reflux.
. Charm on the face vanishes. Wrinkles develop soon.
. Setting up wrong examples for your children.
Simply put, sinusitis is inflammation of the lining of your sinuses.
Sinuses
The sinuses are located behind the eyes, the cheeks, and the jaw. They are chambers in which mucous is produced to clean out the bacteria that we take in every day through the mouth and nose. The mucous moves along the cilia, which are tiny, moving hairs that maneuver the mucous. Sinusitis creates difficulties for the sinuses as they try to do their job, because the cilia cease to move and the sinuses either produce too much mucous or too little.
Possible Causes
Sinusitis can be caused in a variety of ways. The inflammation of the sinus lining is sensitive to changes in temperature or humidity, and often swimming, diving, extreme changes in temperature, and smoking will set off inflammation. The reason these things can cause sinusitis is that they create a friendly environment for bacteria and viruses.
For example, smoking paralyzes the cilia, causing the sinuses to think that there are bacteria or a virus and to produce more mucous. Since the cilia cannot move, the mucous just sits there, congests, and becomes a breeding ground for more bacteria, creating a sinus infection. Stagnant water or liquid buildup from water activities can produce similar effects. Or, if a virus has already infected the sinuses and swelling occurs, then the produced mucous will build up even more. Sinusitis is just the beginning of any nasal problem.
What many people don’t know is that sinusitis, though beginning in the sinuses can also contribute to an ear infection. The reason is that the sinuses and the ears are connected through the Eustachian tube, and something as simple as sneezing can push infection right out to the ears. Not only can infection move out to the ears but also down to the lungs. Sinusitis is not entirely unrelated to an upper respiratory infection. Often Sinusitis, ear infection, and upper respiratory infection have similar, if not the same, causes.
Sinusitis Symptoms
As mentioned in previous articles, the culprit is often post nasal drip. Post nasal drip is often part of a cold or flu symptom. It is a sensation of mucous dripping in the back of your throat. Frequent sniffing and swallowing should be indications of proactive sinuses. In other words, sinuses are producing more mucous because they sense bacteria or a virus. Sinusitis and sinus infection do frequently occur in the wake of a cold or the flu.
Sinusitis Prevention
Prevention is the best way to stay out of the way of sinusitis. Many of the preventions are also treatments. For example, Xylitol, a natural enemy to bacteria, is a time-tested prevention for sinusitis. Xylitol is now being used as the leading ingredient in nasal spray. The regular rinsing of the sinuses is generally helpful in keeping bacteria from settling and mucous from getting over-produced.
]]>Rather clever, and it will probably sell well.
However, if the dieter chooses safe food types, he/she can eat huge amounts without ever counting either calories or carbohydrates, and still lose weight. Of course, limiting consumption to moderate amounts will speed weight loss, and allow stabilizing at one’s ideal weight.
Rather than reduce or bypass parts of the digestive system, the most effective weight loss surgery is to staple … the mouth.
Here’s a useful secret. A small amount of fat can satisfy hunger better and longer than a large amount of low fat protein concentrate. Restrict that fat to low- or un- saturated types, such as available in nuts, eggs, legumes, perhaps an avocado (if you are near the low cost sources), and you won’t put your cardiovascular system at risk. Some use of truly lean meats can be healthful, but don’t overlook soy bean tempeh and similar high protein plant foods which have no saturated fat. Eat as much as you can hold of vegetables, fruits, and grain foods, prepared without added
sauces, sugars, dressings, oils, butter, margarine, cheeses, and so forth.
Restrict your consumption on any high energy foods, such as alcohols, refined sugars, fats and oils — especially the
saturated fats. Eat the calories you need for the amount of your physical activity, but not more.
Such diets need not be boring. Fantastic recipes from around the world are now available on the internet. Just learn how
to be selective, and/or to modify the ingredients to safe choices.
Did you find your six-pack?
Does your butt look like you wanted it to in those jeans?
For a lot of you, the answers to these questions are going to be “No, No, and, I took the jeans back to the store”.
Why? You are a victim of the Fitness Wars, that’s why. Your Girth is winning out over your Resolution, and you are probably more frustrated now than you were when you started!
Is there some master conspiracy that is keeping you from getting in shape? Do the rules of energy in vs. energy out not apply to you? Are you in a fat-loss vacuum where the normal laws of weight loss don’t work?
Of course not. Yet, you still can’t lose the bodyfat, and it is likely because you are simply confused.
The radio, TV, magazines, and even your trainer are all interested in getting paid for handing out advice to you. Does that make them the most qualified to help you? With the possible exception of your personal trainer, no, it really doesn’t.
What about your friends and family? Let’s answer this question first: Was the person who gave you the advice in good shape? If not, then the point of that question should be clear!
Fitness Wars - all of these different people and agencies trying to get you to do something or buy something.
How about a little thing that some people like to call “Back to Basics”? Prepare Thyself! You are about to be shown the true secrets to fitness success!!
1. Proper Nutrition. For those of you who don’t know what that is, a good rule of thumb is that if man made it, don’t eat it! If that isn’t enough information for you, then consult a professional nutritionist, or do free research online. If you pay a professional, make sure they are properly credentialed. If you do the research yourself, don’t believe what you find if that site is obviously more interested in your money than in your health.
2. Eat 5 to 6 small meals a day. You say that you’ve heard this a thousand times already? Well, that should tell you something - it works! Your body is a calorie burning machine. If you are an average female, you can only burn about 300 calories at a time. An average male can burn about 400. It doesn’t matter how much you exercise - if you eat more than that during any one sitting, some of it is going to be stored as bodyfat.
3. Exercise - at least 60 minutes a day. It doesn’t matter what the magazines say, or what you hear on the “1-Second Abs” commercial, or who tells you anything else. Exercise - at least 60 minutes a day. It bears repeating, so feel free at this time to keep saying it out loud until you feel that you have it memorized.
4. Believe. This final step is really the most important. Most people have self-limiting beliefs. In a nutshell, that means that no matter how much education or assistance that they receive, they don’t BELIEVE that they can lose weight! Let’s see…. how does that saying go? “Whether you think you can, or think you can’t, you’re right!” Believe it can happen, because it can. Then you will be only 3 short steps away from success.
Wow, what a revelation this article has been! In fewer words than it takes to list the dozens of unhealthy circumstances and afflictions related to being overweight, you have just been given a guaranteed 4-step system for fitness success!
Are you willing to take care of yourself and finally meet those fitness goals, or do you have another 5 months to waste?
Do yourself this one small favor. Count to four, beat the Girth, and remember that January 1st is just another day!
]]>Whether it’s Atkins, Beach diet, or one of the many other low or no carb diets you are practicing, low carb food lists become necessary to living day-to-day with your diet.
Here are two low carb food lists that may help you achieve your weight loss goals and one low carb list that you can use to limit your carb intake.
Low Carb Food List #1
Carrots
Broccoli
Chicken (Skinless)
Turkey
Fresh trout
Tuna
Fat-free yogurt
Eggs
Olive Oil
Water
Low Carb Food List #2
Zuchini
Tomatoes
Apples
Peaches
Grapes
Salmon
Skim Milk
Shrimp
Nuts
Whole grain breads, low or no sugar
Low Carb Food List - Foods With Higher Carbs
White bread
Breaded meats (chicken fingers, breaded fish)
Potatoes
Soft drinks
Fruit Drinks full of sugar
Pastries
Cookies
Bagels
Chips
By watching what you eat, placing more of your foods into the top two lists, you can move toward your rapid weight loss goals with ease.
you can go look to onlinerecipe.cn for more recipe
]]>As your season progresses, and your intensity increases, weight work can be detrimental to your more specific work outs and events. Your legs may need up to 72 hours to fully recover from a weight work out. This is a big block of the week to give up performance in other areas. Just like your training plan your strength plan will go through specific phases. Endurance athletes should not use body building plans that are focused on muscle mass gains. This can actually be counter productive for a distance athlete. Each phase will have a specific purpose such as acclimation, hypertrophy, muscular endurance and power. If you are weak on sprints and jumps, you may want to emphasize more power training. If you are weak on climbs, muscular endurance is a good focus. If you are generally weak, or new to strength training, I recommend a slightly longer period with the weights. Shorter distance athletes may want to emphasize more strength work for speed, while longer distance athletes, that are more slow twitch, will not need as much weight work.
Listen to your body and avoid overreaching yourself with the weights. This is especially important in the very beginning of your plan. You may feel the need to push yourself, but you may also not be walking well the next day. This is due to micro trauma in the muscles or small muscle tears. These tears have to heal up before you get stronger, so take it easy. You may also find yourself more tired, and you may need more sleep during the initial acclimation period. Make sure you refuel after a strength work out just like you would any other.
Core strength is crucial to protecting your back during lifting. I recommend using a variety of exercises to strengthen all core muscles every other day. Core strength also will help with your running, biking, and swimming ability. If your muscles are very sore, do not overstretch them. This may re-injure the micro trauma that occurred during training and slow the healing process. Light stretching and recovery work is recommended. I do not use a weight belt. These belts are for power lifter who wants to increase inter-abdominal pressure for max lifts. They may actually make your back weaker. Do not use a belt to exceed your limits. In fact you should be no where near this type of lifting. I like to perform my core strength at the end of my work out. Performing core exercises first may leave them too fatigued to properly support you.
Choosing when to strength train is very important because it affects your other work outs. I usually try to strength train after a rest day early in the week. I make sure I do not have a critical or high stress work out in the next few days following my leg work out. Again, this is why weight work is best performed in the base or foundation period when there are not a lot of break through work outs.
I generally only strength train my legs heavy one time per week. I may do a lighter session at the end of the week. Strength training and endurance training are like oil and water for the most part. They work well when separated, but do not mix. With a heavy foundation load I do not recommend strength training more than twice per week. You may negatively affect your other training, or more likely over reach yourself.
These are general guidelines. I will not recommend specific work outs. I do recommend the core of your routine be compound or multi-joint exercises such as the squat, lunge, dead lift, step up, and leg press. The number one rule of strength training is switch up your routine. Your body will acclimate quickly to the same routine week after week, and growth will be retarded. Switch up your exercises each week. You may want to get with a certified strength trainer to learn advanced training techniques such as drop sets, compound sets, super sets, and other methods. Try to use a pedal width stance on your exercises and mimic the range of motion of running and cycling.
One exercise I will caution you on is the leg extension. Most people use way to much weight on this exercise, which can put a lot of pressure under the knee cap. This may lead to cartilage damage. Leg extensions are a good exercise to warm up with. Use light to moderate weight and lots of reps. You may want to perform this exercise in the top 20 degrees range of motion. This helps strengthen your VMO or innermost quad which plays a key role in patella tracking.
Finally, if you are unfamiliar with weight training and proper form I highly recommend you get with a certified athletic trainer. Exercises such as the squat, dead lift, and even leg press can easily injure you if performed incorrectly. I could write an entire book on how to perform these exercises, but if I am not standing next to you and watching your form, you could still be performing them incorrectly. I see and correct bad form from even experienced clients on a daily basis.
Phase I- Acclimation 4-8 weeks
Purpose: To gradually adjust your body to the stresses of strength training. During this phase you will use light weight and high reps. You may want to start of your first few weeks with very light weight or body weight. Make sure you perform your exercises slowly and controlled.
Reps: 15-25
Weight: Light to Moderate
Exercises: 3-5
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery
Phase II Hypertrophy: 4-6 weeks
Purpose: To recruit maximum amount of fibers and promote muscle growth and absolute strength. Make sure your first set is a light warm up set. You will want to “pyramid” or increase the weight on each set while lowering the reps. A typical rep scheme may look like this 12-10-8-6, or 12-10-8. This phase has a good potential for injury, so be careful and listen to your body. You can take your lifts to muscular failure during this period. I recommend a spotter. Don’t be surprised if the first few weeks leave you very sore.
Reps: 6-12
Weight: Moderate to Heavy
Exercises: 3-6
Sets: 3-4
Rest between sets: 1-3 minutes generally allows full recovery
Phase III Strength Endurance: 6-8 Weeks
Purpose: To train the ability to sustain repeated hard efforts, similar to a steep climb. This phase will raise your lactate threshold and time to exhaustion. You want to use moderate weight and slow controlled motion. You can bring yourself to muscular failure but at a higher rep range. I recommend that you raise your rep range slightly as you progress.
Reps: 15-30
Weight: Moderate
Exercises: 3-5
Sets: 2-4
Rest between sets: 1-3 minutes generally allows full recovery
Phase IV Power: 3-6 weeks
Purpose: Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase (lowering). Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks.
Reps: 8-20
Weight: Light to Moderate
Exercises: 4-6
Sets: 2-3
Rest between sets: 1-3 minutes generally allows full recovery
You have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing.
]]>What Is Your Goal?
Before purchasing an exercise bike, treadmill or other type of home fitness equipment, it is important to decide what it is you hope to accomplish. Are you trying to lose weight? Perhaps you want to get in shape, tone your muscles? Maybe you want a good cardio workout? Or you may have several of these results in mind. Exercise equipment varies in its effectiveness in certain areas and by knowing what you want from your workout, you will be able to focus on those that do what you want.
Assess your Fitness Level
Also do an assessment of your comfort level with different types of exercise or movement. Do you have weak knees or a bad back? Would you rather sit than stand? How is your balance? Each type of home fitness equipment requires you to use different posture and movements and you don’t want to pick something that will cause injury or irritate an existing condition. You also don’t want equipment that is uncomfortable to use because it will be difficult to stick to your routine.
Space Considerations
The fact is, if you live in a small apartment or have limited space in your home, you may not have room for a large piece of equipment like a home gym or weight sets. Many pieces of equipment fold up for storage, but if you have to move the coffee table or love seat every time you want to fold out the treadmill, you are less likely to exercise on a regular basis.
What’s In Your Wallet?
Some exercise equipment can be quite expensive, especially for a quality product. On the other hand, you can purchase some equipment off TV ads or special promotions for a very reasonable price, but does the stuff really work? And will it last for more than a few weeks? Most experts recommend that you wait to purchase home fitness equipment until you can afford to purchase something that has good customer satisfaction ratings and is made by a respected fitness equipment manufacturer. Also be aware that some types of equipment cost more than others and may not fit your needs or your budget no matter how long you save.
Consider Your Choices
Once you have assessed your needs and situation, you can evaluate the different types of equipment against your criteria.
Exercise bikes have been around for decades and have improved in design and function over the years. They have been proven to provide weight loss and health benefits if used consistently and correctly. They offer a good cardio workout as well, while limiting impact and injury to knees and other leg joints. They typically do not fold up and can tend to take up space. Exercise bikes fall in the economy or moderate range for price in comparison to other types of home fitness equipment, although some can be quite expensive, especially if they are computerized.
Recumbent exercise bikes, which put users in a slightly reclined position, place less stress on the back and knees but tend to cost more. Some people find the position and motion uncomfortable if they are used to traditional bike riding.
Treadmills are another type of fitness equipment that has been around for some time. They also provide a good cardio workout if properly used, and many come with built in features such as an adjustable platform and computerized workout to help enhance the effects of your exercise routine. There is some jarring and joint stress involved with running, on a treadmill or other surface, so this equipment may not be a good choice for those with knee and hip concerns.
Some treadmills fold up for storage, making them a good choice for those with limited space. Treadmills run the gamut in price range, and can usually fit in any budget, but in most cases you get what you pay for and a very inexpensive model may not be safe or effective.
Elliptical trainers are the latest craze in home fitness equipment. They provide the exercise benefits of walking or running while eliminating the impact on hips, knees, or ankles. This can be good for those with injuries or weakness in those areas. But others who are concerned about building or maintaining bone density may prefer a different type of equipment.
Some elliptical machines fold up to save space when not in use. They generally fall in the mid to higher price range compared to other types of fitness equipment, and again, price often reflects quality.
A stair stepper provides another choice for those who want to burn calories and get a good cardio workout with reduced impact to knees and hips. Stepping height can be adjusted to accommodate different body sizes and fitness levels, however, it can be easy to put too much stress on ankles and back when using a stair stepper. Both size and price are in the moderate range.
Some people prefer the variety and intensity provided by a home gym or weight training station. People are more likely to exercise if they have several different options to choose from, and a selection of different or adjustable equipment provides the opportunity to target all areas of the body. However, home gyms tend to take up more space than other equipment and will almost always cost more for quality equipment. It may also be important to have instructions before using some features of the gym to avoid injury.
There are many other types of home fitness equipment, including free weights, ski machines, ab machines, and hybrids like exercise riders. Be sure to research a piece of equipment before buying and avoid those that make claims that sound too good to be true – they probably are.
Many fitness experts and trainers recommend that you try out a piece of equipment before purchasing to be sure it feels comfortable. If buying online, try to find a gym or exercise store that has the equipment and give it a test ride. Most companies charge shipping and handling to return online orders if you return an item for reasons other than manufacturer defects or damage.
With all the choices for home fitness equipment available, you are sure to find a machine that fits your needs and budget. It just takes a bit of realistic planning.
]]>This is one of the reasons why many amateur golfers still avoid joining golf-specific exercise and conditioning programs. They mistakenly link every weight-training program with muscle building and bodybuilding.
Although it is true that muscle building and body building will tend to make somebody stiff, the facts are that weight training can either be used for body-building and building of muscles, or it can be used to build strength. The golf specific weight training programs are aimed at building strength and endurance. Not muscles. A genuine golf exercise program will have nothing in its’ weight training routine to remotely relate it to muscle or bodybuilding.
In fact stronger and conditioned muscles will tend to dramatically improve flexibility for golf, rather than reduce it. Flabby, weak, unexercised muscles are the ones that will tend to be very stiff and over time will take away the flexibility for golf in anybody.
Stretch exercises, which work best with strengthened muscles are very effective in helping to increase flexibility. These exercises usually have a major impact on the quality of the golf swing for most players.
Therefore it is not true that incorporating dumbbells into golf specific exercises makes a golfer lose flexibility. Rather the entire program plays a major role in enhancing flexibility for golf and the results from players who have tremendously improved their game, speak for themselves.
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