Tips On Ways To Eat Tasty Food Without The Use Of Cooking Facilities

By Connor Sullivan

There are many people who believe that once cooking is involved any foodstuff loses much of the goodness that are essential for the health and well being of human beings. Raw food diets have been championed of late and are thought to be far healthier than the cooked variety. Raw foods do indeed provide better and more qualitative nutrients but some may not realize that this can be achieved very easily with a little thought. The items most people have eaten are salads and coleslaw which obviously contained uncooked products. But for most people, this is probably the only time they have eaten uncooked food. They do not experiment with other versions of uncooked produce, or they are a little scared to try out anything else!

Many will think this is some kind of fad but this movement has been growing and mushrooming for some time. Many start the uncooked produce regimen when pushed into it by circumstance in places where only uncooked produce is provided. In the face of this dilemma they take some food to be sociable and then are surprised to find that it is indeed delicious and very palatable. Curiosity then tends to get them to branch out on their own.

But what kinds of dishes can anyone prepare? For the uninitiated, it may seem that there is little choice. But for those who are truly interested, the versions are literally endless. How about a gazpacho soup which is a cold, tomato based soup from Spain? This dish is one of the easiest to start with and will set the learner on a new way bereft of cooking.

It is surprising to find burgers made from sprouting lentils and grated carrot, or sweet potatoes mixed with nuts and seeds to make crisp crackers. Even courgettes (zucchini) can make an excellent spaghetti like dish without any cooking at all. Who would assume that this was possible? Young coconuts are also good for this type of dish as long as they are prepared in the proper fashion. Desserts are also another aspect of this style of eating and many will use fruits and nuts to produce something quite acceptable even to the beginner.So popular is this style of living becoming that it is anticipated that in the future, people will be able to pluck fruit and vegetables directly from plants growing along supermarket shelves. This is probably the freshest that anyone could wish produce to be. Fresh produce loses many of the valuable nutrients the longer it is stored. In this way, the product can be consumed literally as soon as it reaches home.

For those who think that this is not so popular, there are many websites dedicated to the consumption of fresh and uncooked produce. Many extol the health aspects of eating this kind of produce and, considering all of the health problems that are here in the 21st century, this may be the way to provide a healthy and alternative choice for the family.

Most will try this, at least incorporating some uncooked produce in their daily intake, before emigrating fully to the completely uncooked route. - 17273

About the Author:

Connor Sullivan asked a professional for advise on eating a diet of only raw food. He and his wife decided to follow a raw food diet in order to improve their health.

Bingo Wings-Supplements That Could Help You Reduce Them

By Katherine Crawford M.S.

Having bingo wings is not fun. And lots of nutrition companies know this. Thus, the market is flooded with sleeveless snake oil that really doesn't help.

However, there are certain supplements that can make your bingo wing mission easier. Now they won't do all the work for you, but they will lighten the load.

So here are some supplements you should consider taking for bingo wing freedom:

1. Loose leaf south American tea. Specifically, yerba mate. This is the best tea for getting rid of bingo wings. Why? Because it can completely block out any cravings and give you boundless energy for an entire day. The catch? You have to start slow to assess tolerance.

2. Lung ching tea. Also known as dragon well tea, this loose leaf green tea will give you a steady increase in energy without the subsequent crashes that coffee gives. It's also much healthier for you than coffee.

3. Proteoglycan pills. In other words, glucosamine sulfate. It does a moderately well job at preserving your joints. And joint preservation should be top priority because once your joints give out, you can't get them back.

4. All natural bars. You should never rely on energy bars as your main food source. However, they can get you out of a bind with minimal impact on those bingo wings. The key here is to only have them in emergencies, never let yourself starve.

5. EPA and DHA. Fish oil pills are definitely good for you. The main issue is finding which ones to take and figuring out how much to take. You see, most manufacturers do not report how much EPA and DHA is in their pills. And most people are taking way too many pills to begin with.

Now please understand that supplements will not do all the bingo wing work for you. They can help, but they won't burn the arm fat without effort on your part. So please take supplements with a grain of salt and understanding. The best way to lose arm fat is by controlling insulin and working out very hard. - 17273

About the Author:

Regarded author, Katherine Crawford M.S., a Harvard exercise physiologist and recent flabby arms victim, is an expert on arm exercises for women. Unearth how to get toned arms now by exploring her website on flabby arms.

All and Sundry Say - "I Need to Lose Weight Fast!"

By Nik Tartin WS

It's so silly that it's a joke. Nearly everyone on this planet has said these words at least once in their life time "Aaargh! I need to drop off weight! I look fat!" But if you look at it we don't actually do anything to lose all that baby fat! But no matter, how Some diet books we read, or diet tips we pick up, you will not drop off any fat unless in reality you try to motivate yourself to commit to your diet.

Motivation is the key to any hard task. You may not like dieting, or exercise and unless you motivate yourself to drop off weight you are not going to get anywhere. Recollect that life is short and it's something you should enjoy when you are youthful. If you are overweight and exhausted all of the time then you will not be able be able to do all the things you have planned for yourself.

Set a reward system for your self that works. You have to keep in mind that if you are going to lose weight you have to keep restating to yourself "I have to lose fat." pace yourself in your chosen program (it can green tea fat loss, running for fat loss or even abdominal fat loss regimes).

If your weight loss has been appreciated, don't rest on your laurels but up the fat loss regime immediately. If such a small amount of fat loss may get you so much appreciation; then imagine what will happen when you lose at least ten pounds! Remember that you cannot jump right into a fat loss and exercise routine if you have never exercised before. Just be slow and steady and you should be fine. Keep your goal in mind and with the correct attitude, you will be able to stick to your fat loss regime.

Even if you drop off a single pound try to commend yourself and tell every one of your success. People would value your success and try to follow your fat loss routine. But follow a healthy pattern of eating by eating small meals rich in fruits and veggies.

Do not try out to starve yourself, as which does not work. consume the proper food at the right time and you will drop off fat. Ultimately there would come a time when you follow a fat loss routine not to lose fat but to be whole and in shape. Motivate yourself to drop off weight and you would be fine; you won't be telling yourself "I need to lose fat"! - 17273

About the Author:

Learn the best way to reduce weight quickly with warp speed fat loss. Check out the review of most effective workouts, turbulence training review, revealed by the world's top fitness expert.

You Need Five to Stay Alive

By Dr. Jason Fowler

It's the rare child who actually wants to eat fruits and vegetables. Kids are bombarded by television and radio ads for cereals, candy, and chips that contain huge amounts of sugar and large quantities of saturated fat. The sugar craving begins in childhood - kids quickly develop a taste for sweets. To a child's sugar-sensitized palette, the complex sugars contained in fruits and vegetables are a poor substitute.

We carry these habits into adulthood and our long-term health suffers as a result. Twenty-four hours is not enough time in the day for most of us. Many consistently choose fast foods as a means of satisfying our need for food and a method for limiting the amount of precious time we spend on meal preparation.

But fast foods are not really food in the sense that the nutrition they provide is minimal. Fast foods are essentially empty calories.

In the'50s and'60s a well-known health-related slogan was "an apple a day makes the doctor away". This advice represented ancient folk wisdom. Today, decades of research has shown that apples - and all fruits and vegetables - have remarkable health-promoting and disease-fighting properties.

Most fruits and vegetables are packed with magical biochemicals called phytochemicals. "Phyto" means plant. Phytochemicals give fruits and vegetables their color, so the more colorful a food, the more phytochemicals it contains.

Ongoing research studies show that phytochemicals, of which there are thousands of varieties, provide protection against the development of many chronic diseases, including cancer, heart disease, stroke, high blood pressure, diabetes, and arthritis.1,2

Many phytochemicals are antioxidants and neutralize free radicals in human cells. Others have anti-inflammatory properties. These help slow the aging process.

Fruits and vegetables are so important for our health and well-being that many national organizations have promoted the "five to stay alive rule" - the recommendation is to eat at least five portions of fruits and vegetables each and every day.3

Portions could include any of these - an apple, an orange, a banana, a cup of grapes, a cup of blueberries, a yam, a couple of carrots, a couple of tomatoes, and a couple of tablespoons of broccoli.

For many of us, "five to stay alive" would be a radical departure from our old habits. It might take a little effort to develop new shopping and eating habits, but once you're in the groove it is likely you'll be feeling so much better you'll wonder why you didn't start this healthy-eating plan sooner.

Your chiropractor is an expert on nutritional health and will be glad to help you create a food plan that works for you and your family.

1de Kok TM, et al: Mechanisms of combined action of different chemopreventive dietary compounds: a review. Eur J Nutr 47(Suppl 2):59-59, 2008 2Ware WR: Nutrition and the Prevention and Treatment of Cancer: Association of Cytochrome P450 CYP1B1 With the Role of Fruit and Fruit Extracts. Integr Cancer Ther December 2008 3Liu RH: Potential synergy of phytochemicals in cancer prevention: mechanism of action. J Nutr-4(Suppl 12):3479S-3485S, 2004 - 17273

About the Author:

For more information on health please contact Dr. Jason Fowler at www.lakestlouisdc.com

Vitamin D-The Superstar Supplement

By Dr. Jason Fowler

Do you remember the public health slogan, "Vitamin D helps build strong bones". This message could be seen on colorful school posters and heard on radio and television programs as early as the1950s. Getting enough Vitamin D was a major health issue, primarily for its role in preventing childhood rickets - "softening of the bones".1

Most recently, and quite dramatically, vitamin D has been strongly associated with reduced cancer risks, preventing autoimmune diseases such as rheumatoid arthritis and lupus, preventing cardiovascular disease, and even helping to prevent diabetes.2 Vitamin D seems to be a one-stop shop for helping combat many serious chronic diseases, and yet vitamin D deficiency is common in the United States.3 Very few foods are natural sources of vitamin D. The primary source of vitamin D for humans is sunlight - sunlight causes cells in the skin to produce vitamin D.

But most of us do not spend enough time outside to get sufficient sunlight to provide us with our normal daily requirement of vitamin D. Supplementation is needed, in the form of fortified foods such as milk and in vitamin/mineral tablets. Interestingly, meeting our vitamin D and calcium daily requirements is only one step on the road to healthy, strong bones. Vitamin D helps the body absorb calcium from the intestinal tract. Also, vitamin D helps bone cells utilize calcium to build new bone. But - in adults, new bone will only be built if there's a need for it. Mechanical stress causes the body to produce new bone - and the best source for this kind of bone-building mechanical stress is exercise.

Yes, the E word. It is not enough to passively swallow a bunch of supplements every day. We need to exercise regularly to get the most out of the nutrition we're providing our bodies. When we exercise - particularly when we do strength training and other gravity-resisting activities such as running, walking, and bicycling - our bodies react not only by building new muscle but by building new bone as well. This response follows a physiologic principle known as Wolff's Law - bone remodels along lines of physiologic stress.

In other words, bone responds to mechanical challenges by building more bone. The result is more dense, stronger bones. Such bones are significantly less likely to fracture. And, logically, exercise helps prevent loss of bone mass, a primary cause of osteoporosis in postmenopausal women and older adults. Chiropractic health care helps provide assistance to these metabolic processes. All of our metabolic activities are directed by signals from the nerve system. Our nerve impulses tell our cells when to start and when to stop these complicated biochemical processes. Chiropractic care helps ensure proper flow of information throughout the nervous system, helping us maintain optimal physical health and well-being. Your chiropractor is an expert in nutritional health and will be able to recommend a program and plan that will be right for you.

1Lins P: Vitamin D physiology. Prog Biophys Mol Biol 92)1:4-8, 2006 2Cavalier E, et al:Vitamin D: current status and perspectives.Clin Chem Lab Med 47:1, 2009 3Holick Me, Chen TC: Vitamin D deficiency: a worldwide problem with health consequences. Am J Clin Nutr 87(4):10805-10865, 2008 - 17273

About the Author:

For more information on health feel free to contact Dr. Jason Fowler at Dr. Jason Fowler

How To Care For Your Body While Bodybuilding Over 40

By Ricardo d Argence

Now is a great time to turn your chubby or unfit body into an athletic figure. There is no reason to believe that bodybuilding over 40 is less effective than it was 20 years ago. However, there are some precautions you should take to protect your health as you exercise.

You have to understand how the body matures, and to do that you should look at other people who are bodybuilding over 40 to see why and how they are successful. Look at people who have a similar body type to your own and whose goals match your own, and consider using them as a template. Consider copying their training programs and schedules. They use a slow, gradual build up in their reps, weights, and cycles.

When you first start bodybuilding over 40 you should probably choose a longer cycle that will give you more rest. Your body will need extra time for renewal and repair because it is not accustomed to this activity.

Ideally, you might focus on one muscle group the first day, resting for the following two, target a second muscle group on the fourth day, and rest for another two days. On the seventh day you would exercise the remaining muscle groups before taking another two day rest, and then starting the cycle again. When you become more fit, you can consider shortening your rest to one day.

Don't start to work with too much weight. Many younger people begin with a higher weight. This isn't because they're healthier and stronger than you, it's because their bodies can heal from strains and pulls more swiftly. Start at a low weight you feel comfortable with. Starting small gives you extra control while you learn to perform the proper lifts and work with the machines properly.

You should begin bodybuilding over 40 by using higher repetitions with your lighter weights. 15 reps are a good place to start. Some experts recommend a periodized style where every other cycle you use slightly more weight but perform fewer reps. It will be up to you to determine when your body can repair and renew fast enough to begin this type of training. Eventually, you will be able to lower the reps and add weight at every cycle.

And you shouldn't forget to warm up if you don't want to hurt yourself. Stretch first, and then perform a 5 to 10 minute cardio routine to gt the blood going. This should be followed by an exercise to target the muscle group you're going to be working with by lifting only half the weight for ten reps. An example would be that someone who wanted to lift 200 pounds should warm up by lifting 100 or less.

If you've been injured in the past, remember to protect it. It doesn't matter if it's ten or twenty years old, you should still be careful so you don't re-injure yourself. Talking to your doctor before you begin any exercise regime is a good idea, especially when it concerns those old injuries. He might be able to give you advice on what exercises to avoid, or supply you with a brace.

These simple tips will help you practice safe bodybuilding over 40. If you have additional questions or are worried about hurting yourself, ask a certified trainer. A trainer can show you the best way to train your body. You can also visit my website if you want to find more tips and workouts. Remember, using caution and asking for help is the best way to prepare for a more intense workout later and will get you safely started on the path to fitness. - 17273

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Stop wasting your time, effort and cash on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a genuine Body Building expert and finally start noticing the gains you deserve. Visit us if you want to read more Fitness Articles

How I Was Able To Increase My Vertical Leap From 31" To 43

By Brayden Fisher

Hey, how's it going today? I appreciate you visiting my website. Since you are reading this article, you are probably interested in information on how to increase your vertical leap. You are definately in the right spot.

My name is Brayden Fisher and I was able to increase my vertical leap by 12 inches. This didn't come overnight, it took me about 7 months of HARD WORK. People ask me ALL THE TIME, how I was able to increase my vertical leap so I decided to write this article and explain it.

How I Was Able To Increase My Vertical Leap: We Need To Start With The Basics

I know, I know, you want the exercises...but we need to learn the basics before we get started. The more we understand HOW we should train and WHY we are training this way, the faster and better our results will be.

There were two areas I had to focus on in order to improve my vertical leap: increasing my POWER and EXPLOSION.

Okay, Brayden that's great but what do you mean by the word... POWER? Power can simply be defined as your STRENGTH X SPEED. When jumping, you can think of power as the amount of force you apply to the ground to propel you into the air. The more power you apply with respect to your body weight, the higher you are going to travel. Of course your jumping technique plays a role in that as well but that let's save that discussion for another time :)

I used a combination of strength training and plyometric exercises to get the best results.

Most people spend WAY TOO MUCH TIME focusing on their calves when trying to improve their vertical leap. These are not the muscles you should be worried about. 80 percent of your jumping power comes from the quads and hamstings. Since these are the muscles that give us most of our power, we are going to focus on improving their strength.

Alright, we have covered the basics. Now for the good stuff...

The Best Exercises I Recommend to Increase Your Vertical Leap

Now for the good part. So which exercises are the best to increase your vertical leap. Keep in mind that you are not going to increase your vertical overnight. If you want to see results you have to TRAIN HARD and lift very heavy weight with low reps.

Also, the type of exercises that worked best for me, may not be the exercises that work the best for you. For example, if you already have very strong quads and hamstrings, performing really heavy squats may not give you the best results. In this case I would recommend focusing on more plyometric exercises and developing your speed and fast twitch muscle fibers.

However, these WILL be the best for most people. As a guide, if you can't squat at least twice your body weight then you should use the strength training routine. If you can then do more plyometrics. A few of my favorite exercises that I used are:

- Squats - Deadlifts - Good Mornings - Hamstring Curls - Calve Raises - Knee Ups - Depth Jumps - 50 and 100 Yard Sprints - Use the Jump Rope

With this strength routine you need to lift as much weight as you can and do not do more than 3 sets of 8 reps. You should be training with 80 percent of your one rep max. This will enable you to use all of your muscle fibers and motor units.

Unfortunately, I can't tell you everything you need to know about how I was able to increase my vertical leap from one small article. Therefore, you may want to take a look at a few of my other sites that I have listed below: - 17273

About the Author:

For more information on how I was able to increase my vertical leap, then stop by my website at: www.40inchvertical.net for the latest training and workouts.

Colon Cleanse Benefits

By Bart Icles

For centuries, colon cleansing has been used to help detoxify our body and free us from the discomforts brought about by an unhealthy colon. Colon cleanse is a detoxification process that can help us maintain proper digestion, as well as good overall health. In fact, a lot of weight-loss programs these days include colon cleansing in its daily regimen because there are certain dieticians and nutritionists who believe that once our colon is free of toxic substances, we can start absorbing nutrients from our meals more effectively.

You should not discount the magnitude of health problems that can develop from having sluggish or poor digestion. There can be scores of disorders that can originate from the not so simple poor digestion. This is mainly the reason why more and more people are turning to colon cleanse products and methods to help alleviate a bloating sensation, cardio-vascular diseases, constipation, obesity, and many other colon-related disorders and discomforts. You can even start a colon cleanse diet on your own to help make you feel lighter and at the same time, more energetic.

Colon cleansing can bring lots of benefits to our health and body. One of the most popular benefits that many people aim at experiencing is weight loss. Some experts say that as colon cleansing flushes away thick layers of mucus plaque that have been sitting on your colonic walls for a long time, your fat burning process can be sped up.

Colon cleansing also helps improve cardio-vascular functions, and it can also help regulate blood sugar levels. Other benefits associated with colonic cleansing include an improved immune system, improved sleep patterns, relief from constipation, and regular bowel movements. These are only some of the many benefits that cleansing your colon can bring you. You will be able to notice more improvements in your overall health if you make it a habit to cleanse your colon every couple of months or so.

With the kind of lifestyle we are living, and the kind of food we eat and beverages we drink, it is not all too difficult to drive our colon to poor health. You can help your body get back to normal and help yourself get back into tip top shape by adopting a colon cleanse regimen. Just keep in mind that you should be selective in choosing the colon cleansing product or method that you will use. There are lots of scams out there so better not allow yourself to fall prey into their futile gimmicks. - 17273

About the Author:

Read colon cleanse reviews to learn more about the myriad of products out there. There are both positive and negative colon cleanser reviews out there, so it's best to educate yourself before deciding which one is best.

Athletes and Whey Protein

By Ariel Mondough

Fitness enthusiasts have long known that whey protein isolate is a high quality protein rich in arginine and lysine which stimulate the release of growth hormone thus enhancing muscle growth and development. Recent findings suggest that whey may help the body ward off toxins, bacteria and viruses, may protect against some cancers and can positively affect cardiovascular health.

Fitness enthusiasts have long known that whey protein is a high quality protein rich in arginine and lysine which stimulate the release of growth hormone thus enhancing muscle growth and development. Recent findings suggest that whey may help the body ward off toxins, bacteria and viruses, may protect against some cancers and can positively affect cardiovascular health.

Whey protein isolate is produced through cheese-making processes that have existed for centuries. Milk is separated into curds and whey, and the curds are used to produce cheese while the whey is passed through a series of ceramic filters to separate other components such as lactose and fat out to concentrate the whey protein.

Sure of course when it comes to whey supplements, it's mostly bodybuilders and athletes who use it, but there are all types of people supplementing their diet with whey supplements, and there are many good reasons to. To avoid this interaction take whey protein supplements at least one hour after antibiotics.

Whey protein isolate is an excellent protein choice post surgery because it is very easy to digest and efficiently absorbed into the body. It doesn't sit in the stomach for long periods of time like beef and other protein foods that may cause problems. Whey protein isolate is also the richest known source of naturally occurring branched chain amino acids (leucine, isoleucine and valine).

Whey protein isolate is considered by many experts to be the single highest quality source of protein for human nutrition. Its bio avalability is without compare and its amino acids are utilized more efficiently than any other source of protein. Whey protein isolate is the highest yield of protein currently available, and it comes from milk. Because of its chemical properties, whey protein is the easiest to absorb into your muscles. Whey protein isolate is the purer form of protein. - 17273

About the Author:

Wayne Denny has researched the Body Building Trend for years. Articles about Muscle Advance Sports Nutritionals on his website can provide you with intelligent information on Body Building Supplements and Weight Gainers for Male and Female Body Builders alike. Visit No Nonsense Body Building and learn more.

Get Those Abs You've Always Wanted

By Chris Frost

You can get those abs that you've always yearned for, all you need is an exercise for abs program that really works. No more buying those new abdominal machines from those infomercials. But a real program that you don't even need to spend much money to do. One that will have you looking and feeling great.

Losing the weight that is covering up the muscles will be the first step of the process. So along with these exercises you're going to need to change how you eat. There are many different choices for exercise for abs, and each of them will usually only work one area of your abdomen. But today we are going to try and focus on exercises that you can do that will work all those muscles at once.

Look into purchasing an exercise ball that you can use along with these ideas too. It will help you in many ways including the building up of more muscles than you would normally get. Plus with the exercise ball you'll be able to balance yourself a lot better when you do crunches and insure that you're hitting those muscles you want to work out.

As with most exercise programs you will need to change how you eat. It's one of the main things about getting in shape, and something that many people try to avoid as much as possible. But you really need to cut out the body fat by eating a balanced meal each day. Try eating smaller meals throughout the day, instead of a few bigger ones.

To help get rid of the fat that is on your body you need to eat breakfast every day, get calcium into your body, and add in high fiber foods. Also ensure that your drinking a lot of water as well, it will help your body not slow your metabolism down when you stop eating as much food.

The use of core stability exercises is a must in order for your exercise for abs program to work. It will provide you with balance, stability and a great strength in your torso. By the way so you know those core muscles include your lower back, abdomen, and hips. Don't forget to include the aerobic exercise to help burn the fat off your body.

Getting all these steps together you're going to see a flat stomach. But make sure you do them all in order to really see those results. No matter how much you workout if you don't change how you eat, that body fat will not leave, and you will not see a flat stomach.

Finally, success comes in how much effort you put behind your exercise for abs program. Following each step closely will show you have a great abdomen and show it off as much as you want too. Good luck in your quest for a flat stomach. - 17273

About the Author:

Looking for the best way on how to get a six pack fast, then visit www.bestsixpackabsworkouts.com to find the best advice on exercise for abs for you. Great tips here

Let the Flu Pass You By

By Dr. Jason Fowler

Since mid-Fall TV commercials have been trumpeting the horrors of the "flu season". "It is never too soon to begin fighting this year's bug" they blare. Public health announcements urge us to get our "yearly flu shot", as if this is something we've got permanently scheduled in our Blackberries. All the leading over-the-counter pain medications offer special seasonal "flu" mixtures, and their ads deluge daytime and prime-time broadcasting.

For the health consumer, namely us, it seems as if this annual "war on the flu" is received wisdom. We are just defenseless human beings at the mercy of the all-powerful flu virus.

What's wrong with this picture?

What is never mentioned in the "flu warning" marketing is the versatility and adaptability of our remarkable immune system. We're the lucky owners of a built-in state-of-the-art biowarfare system, on-the-job 24/7 to combat microscopic foreign invaders of our health and well-being. Once our immune system has detected a foreign protein it mounts an immediate defense, attacking and destroying the alien molecules. And, the memory of that particular invader is permanent, enabling a future immune response to be swift and effective.1

The big issue with influenza is that new strains appear each year. We've never encountered these germs before. But, the whole basis and strength of our immune system is flexibility. It is specially designed to respond quickly to new attackers. And, for the most part, it does this very well.

Of course, no one wants their dinner companion to sneeze in their plate of pasta, as Elaine did on an infamous episode of "Seinfeld". Through a typical cascade of unfortunate events, Jerry's and George's comedy pilot was almost scuttled because the network executive was Elaine's date, and he got violently ill by being on the receiving end of her blast of micro-bugs.

In the real world, our immune systems can be weakened due to life habits, circumstances, and stress. Stress is a notorious compromiser of immune defenses.2 Of course, being human, there's plenty of stress from dawn to dusk. If worry and anxiety pile on top of not-enough-sleep or sub-optimal nutrition, getting sick is a pretty likely outcome. So, developing and maintaining healthy habits of living and successful strategies for managing stress is really the key.3

If you do the simple things that keep you healthy and well, in the winter months you can pretty much "let the flu go around you". You can be confident, knowing you have done the work to fight off the latest flu threat. Someone else's germs are their germs, not yours. If your immune system is on the job, you're far less likely to "catch" something.

And, even if you do succumb, you've a much better chance of getting well again quickly.

1Sompayrac L: How the Immune System Works, 2nd ed. Blackwell, 2002. 2Wein H:Stress and disease - new perspectives. NIH Word on Health, October 2000. 3The Truth About Your Immune System - What You Need To Know. Harvard Health Publications, 2007. - 17273

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For more information on wellness feel free to contactDr. Jason FowlerDr. Jason Fowler

The Value of Workout Analysis for Weight Training Over Forty

By Scott Fisher

Fitness experts and competitive bodybuilders all over the world insist that keeping an exercise journal was a pivotal part of their success. This is because an exercise journal allows you to track and analyze your progress. If you are able to analyze what puts you ahead and what sets you back, you know how to adjust your training program in order to make yourself stronger, healthier, and better.

When you are keeping an exercise journal, make sure you make a detailed record of the muscle group trained, the specific movements used, and how many reps you performed. For example, if you are focusing on your triceps through arm extensions and dips your journal entry should be similar to this: Triceps- Dips (6 reps), Arm Extensions (14 reps). Also, you will want to note the total time trained and how much time spent on each movement.

The more information you include, the more you will be able to analyze your progress. If you are just beginning with fitness over 40, there is no such thing as too many details. Eventually, you learn how you body responds to strength training and will be able to recognize which information is most helpful to modify your entries accordingly.

Another benefit to journaling is to be able to quickly identify when you overwork a muscle group and correct it. If you overwork a muscle group, especially in the beginning of a session, you will notice that you are unable to do as many reps later in the session. Also, if you notice unusual pain or need an unusual amount of rest you should be able to pinpoint the aspects of your training session that caused the injury. Therefore, you can keep yourself from repeating the injury or causing more damage.

Your warm up cardio, weights, and stretching should also be documented. If you find you are not making progress or are overly sore after training, this may be because you are not warming up properly. If you analyze when you have the most progress and compare that to the warm up performed during periods of no progress, you will probably be able to see how you need to adjust your routine.

Most fitness experts agree that you should also chronicle your nutrition, such as protein, carb, and fat intake. This is especially true if you are bodybuilding over 40 because your metabolism is changing. Also, you should note the amount of calories you are consuming and when. If you find that you are not able to build muscle, you may not be eating enough calories to counteract your exercise. If you are putting on extra weight, you may have to decide to eat fewer calories or perform more cardio.

Additionally, there is other information that would be helpful to include. Some experts recommend establishing a numbered rating system to describe your energy level and mental outlook. The morning after you train, record your number. Track how you are feeling so that you can analyze which training methods give you the most energy and motivation. Change those methods which overly exhaust you. As an example, if you find you are too sore the days following a change to your cycle, you may have to lower the intensity of your workout.

No matter how much they have researched, no one ever starts with a perfect program for bodybuilding over 40. Champion bodybuilders know that they have to track their progress and adjust their training in order to get maximum results. Exercise journals are one of the best tools you can use to create a winning fitness plan tailored to your body, your lifestyle, and your fitness goals. - 17273

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To discover more about over 40 bodybuilding, check out Scott Fishers authoritative website. Youll find a variety of tips related to over 40 fitness.