Avoiding Hot Flashes During Menopause with a Healthy Diet

By Ricardo d Argence

Menopause can be an extremely irritating problem for a lot of women, but it is unavoidable. It isn't necessary for women to have has much discomfort as they do, however.

Hot flashes are just expected to be a normal part of menopause, but they can be avoided. By making a few changes to your diet you would be surprised at how quickly the hot flashes disappear.

There are some compounds in Soybeans, such as daidzein and genistein that contain estrogen. This helps to control hot flashes. Japanese women, who eat lots of soy products in their diets, only experience menopausal hot flashes 7% of the time. For mimicking the activity of female hormones and the soy product, tofu is especially great.

Other foods that you should clip into your food are vegetable proteins (instead of animal proteins), fiber-rich foods like whole grains, fresh vegetables, calcium-rich foods, mineral-rich foods, foods with high vitamin E content, almonds, cold-pressed oils, and nuts. Adding sea vegetables to your diet will give you more electrolytes that are vanished during pungent perspiration. For this same reason as well and drinking plenty of water is essential.

Besides eating certain foods, there are also certain foods that you should avoid to keep hot flashes at bay. Spicy foods, excess sugar, alcohol, caffeine, dairy products, and meat products can exacerbate and worsen the triggering of hot flashes, as well as mood swings.

Drinking alcohol and caffeine strains the liver by making it acidic and are likely to increase your hot flashes. If you smoke, it also worsens the effect of hot flashes.

Keeping up a regular exercise regimen is also helpful in controlling hot flashes. Often a woman begins to feel down when she is going through menopause. It reminds you that you're getting older. Exercising daily can keep you fit and toned and makes you feel fabulous, no matter what your age!

Exercise can make your estrogen levels higher, which helps with the relief of hot flashes, or at minimum makes them less severe. Exercise also helps reduce the frequency of many of the other negative side effects of menopause like depression, headaches, fatigue, lethargy, anxiety, and night sweats.

Don't let menopause take control of your life. You can't control its occurrence, but you can take control of how it affects your life. By making some adjustments to your diet and lifestyle, you can get through this time and come out on the other side more fit and healthier than ever! - 17273

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Build Strength For Six Pack Abs - Without A Diet, You Can Do It

By Dan Solaris

They're a favorite subject of mass media- fashion spreads and fitness magazines, infomercials, billboard advertisements, action flicks, even soap operas. I'm talking about people with gorgeous six pack abs and they're the envy of millions everywhere.

By the frequency they're shown on the movies and on shows and advertisements on TV, one might get the idea that the United States is filled with physically-fit specimens of the human race. Unfortunately, this is a bit distant from the truth.

Figures recently collected by the Centers for Disease Control and Prevention say that 66% of adult Americans are overweight. Given the unhealthy fast track lives most of us lead, it's not really surprising. We spend most of our waking hours on our butts- in our office chairs, in our vehicles and at home on the couch or the computer chair.

Indeed, the creature comforts technology has allowed us to enjoy has made lazy, inactive sloths out of countless folks. The delicious morsels we munch on while watching other people with six packs on Baywatch re-runs aren't helping things either.

Of course, we're not at all helpless and we can still do something to fight of the dreaded flab. All it takes is determination, will-power and a little knowledge on anatomy and the human body's metabolic process.

Exercises that increase total body strength build muscle mass of course, but did you know that muscle-building exercises also lead to a higher Basal Metabolic Rate? Our BMR dictates how much calories our body uses up while maintaining basic body functions like breathing, heartbeat and other organ and muscle functions.

Creating a calorie deficit will become that much easier by increasing our BMR through intense exercises. Cardio exercises are known to be the best method for burning calories from body fat, but experts have discovered that intense anaerobic exercise (resistance training with little rest) can be effective for burning loads of calories in less short time.

Another great thing about exercising to build strength is that if it's done intense enough, the daily calorie deficit produced by boosting our metabolism and during the actual workout will enable us to keep eating modestly. Since eating has become part of our emotional as well as our physical needs, it's ultimately easier (not to mention more enjoyable) to hit the gym and adopt a regular exercise regimen rather than restricting our diet. - 17273

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What's an Aronia Berry?

By Ralph Feinstein

The aronia berry tree, also known as a 'chokeberry' tree, is a small family of shrub like plants that are in the Rosaceae family, native to and common throughout North America. There are three species overlapping, the red chokeberry (Aronia arbutifolia), the black chokeberry ( Aronia melanocarpa), and the purple chokeberry (Aronia Prunifolia). The chokeberry plants themselves are attractive plants that are used in lot of gardens just for there appearance.

The juice from all three berries in the aronia family is very bitter tasting, not sweet enough to be eaten on it's own. That is how it got the name chokeberry, in fact. The juice, however is easily mixed with sweetener or even just apple juice and can be delicious as a mixed juice. Also, aronia is commonly used in the making of wines, yogurts, and jams, and as a pigment for coloring clothing.

The chokeberry is extremely high in flavanoids, including the following phytonutrients: Cyanide3-galactoside, anthocyanin, epicatechin, caffeic acid, quercetin, delphinidin, petunidin, pelargonidin, peonidin, and malvidin. These chemicals are all flavanoids, which are also antioxidants. They are considered very effective in the prevention of diseases caused by oxidative stress such as colorectal cancer, cardiovascular disease, inflammation, peptic ulcers, eye inflammation, and liver failure.

Anthocyanins, in particular, are extremely abundant in aronia melanocarpa, which is the black variety of chokeberry. You can tell simply by squeezing one, because it's pigment is so extremely thick, much like iodine... This is because anthocyanin is the pigment itself, and the more anthocyanin you find in a fruit, the darker purple it will be. -That's what makes aronia so great as a clothing dye. It's also the reason why the USDA has recognized aronia melanocarpa as the fruit with the very highest ORAC score out of any they have tested!

Interestingly, the early Native Americans knew all about the health and medicinal properties of the aronia berry and used it for generations in their medicinal arsenal. The early settlers never seemed to discover its many uses, however. The use of Aronia berries seemed to die out with the natives, at least on this continent. Other fruits and berries were soon pushed on us through advertising, claiming to be the prefect dietary aid and metabolism booster. Naturally, with the onslaught of all of these other fruits, the chokeberry didn't have a chance to regain the spotlight. Now it is finally gaining momentum in the popularity polls as being one of the 'superfruits,' thanks to modern methods of scientific testing.

The aronia berry also contains vitamin c, vitamin b2, vitamin e, vitamin b6, folic acid as well as the whole list of flavanoids. The list of health benefits goes on and on, in fact, assisting urinary tract health, prevention of cardiovascular and heart disease, destruction of flu and cold bacteria and virus, blood pressure regulation, anti- inflammatory properties, digestive aid, and essential body oils. There will probably be more found as the study on this berry continues.

All over the world, including places in Poland, eastern Europe and even Russia, the chokeberry, or aronia berry has been used in the wines and jams. They have used this berry for Centuries now, ironically importing it soon after the United States stopped using it. Nowadays, however, the newfound popularity of aronia berry is allowing it to be found fresh at a few organic grocers and even the juice is sometimes sold as a dietary aid and metabolism enhancer. Soon, aronia berry will be everywhere. - 17273

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Losing Weight

By Jay Bonaretti

Its time to get on top of weight loss. There are so many conflicting approaches out there, so no wonder so many people (probably yourself included) is confused about how to shed that weight for good. Well, lets go through some basic ideas behind weight loss and how begin getting in shape NOW.

Lets begin with diets. In a few words, avoid diets like the plague. They are short-term quick fixes. In all honesty, can you see yourself staying on a diet in the long term? The honest answer is no...so then why waste your time and money now, just to realise that you arent going to get anywhere.

Fad dieting is one thing, fad exercise machines are the next. I would be highly sceptical of any machine that is advertised on television to build a six pack, or sculpt your thighs. As a professional, I am yet to see a machine that actually delivers on these empty promises. Save your money.

Weight loss products such as pills are a definite miss without a sound plan of attack. They should not be the foundation to your weight loss endeavours. This is a short-term fix, completely unhealthy and misguided. If they are the centre of your weight loss attempts, you need to throw them away and get some professional assistance to point you in the right direction for long-term success.

Believe it or not, lifestyle is the key factor to weight loss in most individuals. So, if we make some changes here, big weight loss will be induced in the long-term!

For starters, exercise is a key ingredient to maximum weight loss. Yes, this is common sense, but many people avoid exercise like the plague.

Now by exercise, I do not mean Biggest Loser Style. This is extreme and definitely not suitable for the majority of people. Instead, begin by doing something extra every day that you have not done recently. This could be as simple as a 20 minute walk. You could join a sports club, or go to the gym. Whatever you enjoy.

The next area is correct nutrition. It is as simple as decreasing the number of calories you consume each day. Start by reducing alcohol consumption, or eating one less take-away meal each week. Eat fresh fruits, meats and veggies.

And now for the final thought. Integrating a healthy food intake and physical movement into your daily routine will prime your body for weight loss by encouraging a calorie deficit. It is not rocket science. You need to find something that you can adhere to in order to make big sustainable results. - 17273

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Writer: 2005 Australian Ironman Magazine BodyBlitz Grand Champion, Jay Bonaretti, is a highly successful Personal Trainer located in Sydney, Australia. You must visit his company's amazing fitness, nutrition, health & online personal training website!

Understanding Nitric Oxide: Its Role and Functions

By Stan Peiles

Nitric Oxide (NO) acts as a significant agent to any mammalian physiological processes. The main objective of NO is to control blood circulation and proper regulation of other vital organs such as brain, lungs, kidneys etc.

The nitric oxide is also engaged for the manufacture of killer T-cells inside the immune system. These cells crucify parasites and other viral infections.

Why Nitric Oxide in Bodybuilding Nitric oxide has an important purpose in bodybuilding.

Due to its nutritious contents (nitric oxide boosters consist of B-sitosterol, ursolic, ghycosides, plant sterols, anthrquinoidenes, potassium, zinc, calcium, Vitamin A, Vitamin C and iron), those nitric oxide boosters aim to diced up the circulation of your blood. When there is proper circulation of blood, you feel more excited to train hard inside the gym.

If you want bigger and chisel muscles, taking NO boosters is really significant. It totally improves your overall fitness conditioning and it can double and triple the amount of sets and reps you just ordinarily do inside the gym.

That's why; pumping up is miles different with NO boosters. You feel stronger, fitter and more attractively as days fly by. You will feel more confident to walk around the beach and hunt girls even on a hot summer.

Say Goodbye to the Past, Say Hello to NO

Just beware that NO can develop your overall physique but it can also be disadvantageous to your health. Various NO boosters contain amino acid arginine-alpha-keto-glutarate and this amino acids can exacerbate things instead of achieving good results you are expecting. You need to be aware that too much of NO can lead to diarrhea, nausea and unexplainable fatigue.

For this reason, it's important to not tryout with the prescribed dosage to be used. Learn to wait and don't be too excited about the results. Those great results only arrive in the right time while you're doing the right thing.

Seeing your doctor is also important for farther medical explanation of NO boosters. Doctors know if NO boosters can be good to you or not. They can provide you with the explanation as to the consequences you might be going to have while on NO boosters. In fact, consultation with your doctor is your only way to avoid leading complications you're not aware of experiencing to.

I'm positive you prefer to be safe than to be sorry, right? - 17273

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6 Pack Abs - Core Based Exercises

By Dan Solaris

Losing love-handles or a protruding belly is the main reason most folks decide to hit the gym and start working out. Having an unflattering midsection is one of the things that keep countless people from having fun in the beach or in a pool during summer.

Of the total number of folks that are enrolled in health clubs and gyms around the world, only a small fraction are actually satisfied. Without expert instruction, it's easy to get the wrong idea about which exercises to do. Most of those that don't see fast enough improvements from their efforts lose motivation and give up after a while.

Exercising effectively is the best way to stay motivated and keep hitting the gym. Doing the right exercises will produce visible results in a shorter period. In this light, it's quite ironic that only a few people are maximizing their abs workouts considering getting 6 pack abs is one of their main goals.

The most effective way of developing the muscles of the midsection and maintaining 6 pack abs is to focus on building a stronger core. Doing core based exercises through Pilates or by using an exercise ball gets more muscles working and this means more calories burned in a shorter period.

Most gym goers give too much focus on the upper and lower abdomen and limit their core exercises to crunches, sit-ups and leg raises. Neglecting the other core muscles like the lumbar and obliques will lead to undue strain on the spine and cause back-pain.

Doing exercises on an unstable surface will cause other muscles of the body to be included in the effort of to keep balanced. A well-developed core means the ability to do natural movements of the body with less effort. Swinging a bat, driving a golf ball or throwing a football will be much easier and way more fluid.

Because more muscle tissue are involved in movement in doing core exercises, doing these in tandem with aerobic and weight-training will produce significantly faster effects. Isolating body fat for caloric energy and maintaining a high level of metabolism will result in flatter stomach in less time.

True, the proverbial road to 6 pack abs is paved with a lot of sweat, hardship and sacrifice. Knowing which exercises are most effective in eliminating body fat can help speed-up your journey however and get you to your goal of a lean, rippling midsection faster. - 17273

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