Swine Flu Prevention!

Here is an article that lists basics for building the immune system.

http://dearpharmacist.com/?p=690

I would like to note that I recommend krill oil over fish oil, at least 10,000 IU of D3 per day until your 25 (OH)D tests show a minimum of 50(ng/mL), cook with coconut oil (heating other "good" oils turns them into "bad" fats), get a vitamin E with Tocotrienols, add 100% Goji (pure, undiluted, unadulterated, unsweetened, Goji berry juice with nothing added), E3Live and possibly NAC (N-Acetyl Cysteine) for detox and break down of mucus.

The more you can get what your body needs from foods (& 'Super Foods') - the better!! And remember...your strongest immune booster is laughter....have fun every day :)

Krill Oil vs Fish Oil

I recommend to EVERYONE..taking omega 3 supplements. We hear so much about "good fats" and "bad fats" and most people assume that their diets are healthy as long as they include a lot of omega 6's (oilves, oilve oil, avocado, CLA, evening primrose oil, etc)

Two things to remember:

#1 The human body can make most of the types of fats it needs from other fats or raw materials. That isn't the case for omega-3 fatty acids

#2 (as with most of the systems in our bodies) it's all about balance and ratios. Ideally, a person should maintain a ratio of 1:1 - omega 6 to 3. I believe we can vary this to a 3:1 ratio and be fine. Some experts are going so far as to say a 6:1 ratio is OK. Keep in mind that the average American has a 25:1 ratio of omega 6's to omega 3's..creating an immflamatory response (in addition to other undesirable results) throughout the body!! In order to bring those numbers closer..try to keep track of how many and how much of the different type of fats you ingest; including 3's, 6's and 9's (and trans fats--eeyuk..deadly) If you take an omega supplement that includes a balance of 3, 6 & 9 fats..you might still have to add additional omega 3's to 'close the gap'.

There are many excellent products on the market I prefer Krill Oil capsules and this is why:

Krill oil, like fish oil, contains both of the omega-3 fats eicosapentanoic acid (EPA) and docosahexanoic acid (DHA), but hooked together in a different form. In fish oil these omega-3 fatty acids are found in the triglyceride form whereas in krill oil they are hooked up in a double chain phospholipid structure. (The fats in our own cell walls are in the phospholipid form.)

Attached to the EPA leg of the phospholipid is a molecule of astaxanthin, an extremely potent anti-oxidant. The phospholipid structure of the EPA and DHA in krill oil makes them much more absorbable and allows for a much easier entrance into the mitochondria and the cellular nucleus.

In addition to EPA and DHA krill oil contains a complex phospholipid profile including phosphatidylcholine, a potent source of reductive-stress-reducing choline, which also acts as a natural emulsifier.Krill oil contains vitamin E, vitamin A, vitamin D and canthaxanthin, which is, like astaxanthin, a potent anti-oxidant. The anti-oxidant potency of krill oil is such that when compared to fish oil in tems of ORAC (Oxygen radical absorptance capacity) values it was found to be 48 times more potent than fish oil.

The astaxanthin found in krill oil provides excellent protection against ultravoilet light and UV-induced skin damage. A number of studies have shown that krill oil is tremendously effective in reducing LDL-cholesterol, raising HDL-cholesterol, and lowering blood sugar. It has been shown to be effective in treating the pain and inflammation from rheumatoid arthritis and aches and pains in general. One large study showed that krill oil has tremendous benefits in terms of symptom reduction in PMS and dysmenorrhea. And it has been shown to be effective in the treatment of adult ADHD. In all these studies krill oil was tested against fish oil and not simply a placebo.

Due to the rapid absorption of krill oil and the high anti-oxidant content there is virtually never the fishy burping and aftertaste sometimes experienced with fish oil. And there are no other side effects to speak of. The jury is out right now on if and to what degree there is a problem for those people allergic to shrimp. Until the jury is in, I would be careful in taking krill oil if I had a shrimp allergy.

Are there any downsides to this miracle substance? Only one. It is a little more pricey than fish oil, but, as with all things, you get what you pay for. Virtually all krill oil is produced by Neptune Technologies and shipped to the various supplement manufacturers, so any krill oil you get will have come from the same place and be the same dosage. The only unknown is how long it has been sitting around in a warehouse somewhere, which is, of course, the same unkown with fish oil. At least with krill oil, thanks to the high anti-oxidant content, the shelf life is much longer.

10 Best (Safe) Sunscreens

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Soleo/Atlantis Resort Soleo/Atlantis Organics All Natural Sunscreen, SPF 30+

Badger Sunscreen, SPF 30

Trukid Sunny Days Facestick Mineral Sunscreen UVA/UVB Broad Spectrum, SPF 30+

Purple Prairie Botanicals Sun Stuff, SPF 30

Lavera Sunscreen Neutral, SPF 40

UV Natural Sunscreen, SPF 30+

Mexitan Sunscreen Lotion, SPF 50

California Baby Sunblock Stick No Fragrance, SPF 30+

MyChelle Sun Shield SPF28

Little Forest Sunscreen Lotion For Babies and Kids, SPF 30+

Pain has no power!

Boost Your HGH!!!

The significant role played by the human growth hormone in the body can not be over emphasized. The signs that go with the deficiency of HGH are so clear that people are now seeking for solutions. The deficiency of this hormone leads to premature aging, low energy levels, loss of body mass and other health challenges that are almost synonymous with old age.

The advancement in genetic engineering has today made available many supplements that serve the purpose by which your body naturally produces its own HGH. Supplements can be of great help but this is not entirely natural. Your body needs to be stimulated so that it can increase is own levels of the hormone it produces. Exercises that increase the metabolic rate of the body have been found to be of great help in this area.

Exercise:

The first and best way to enhance production of your own human growth hormone is by engaging in high intensity strength training. The best place to do this would be at the gym but then with discipline you can easily do this at home. All you need to do is to get some manuals that will show you what to do and how to do to prevent any potential injury.

Sleep:

Strange as it may sound, sleep is one of the best ways to generate HGH. When you get ample sleep you help your body generate this hormone because the pituitary gland works best during the time when you are asleep. By sleeping well you will also boost your physical appearance as your skin also gets to repair itself during the sleep hours.

Stress Management:

Another major reason that depletes the production of your own growth hormone is stress. The HGH is known to counteract with adrenalin that is secreted during times when you are under stress. Learn how to live a relaxed life amid the challenges you must undergo every day of your life.

Laughter:

There is an old adage that says laughter is the best medicine. So look out for all opportunities to enjoy a good laugh and it will do you plenty of good. If there re laughter clubs in your locality, membership would look like a pretty good idea as you will learn laughter techniques which are said to heal a lot of diseases in your body. Do not under estimate the value of a good laugh.

Yes, you can actually boost the level of your human growth hormone by learning a little about the physiology of your body and apply simple lifestyle techniques and your body will surely thank you for it.

How To Train Fast Twitch Muscle Fibers!

There are a number of proven methods that target the fast twitch muscle fibers (FTF's). By following these guidelines you will ensure that your muscles are provided with the right stimulus to development your vertical jump.

In the weight room try to lift in excess of 60% of your 1RM. Generally speaking, the heavier you lift the greater the recruitment of FTF's. The exception to this is if you are doing ballistic weighted exercises such as barbell jump squats. In these instances it is ok to use a lower % of your 1RM - see the next point.

Aim for maximum speed on all your movements. Whether it is lifting a weight, skipping, jumping, bounding, or throwing, try and do it flat out. Short burst (10 seconds or less) of very high intensity work will cause the type of positive muscular adaptations you are after.

Train eccentrically. Eccentric training refers to emphasizing the work done as you lower a weight or descend in a jump. For weighted work this would be done using bands to accelerate gravity, or using drop and catch motions such as reactive squats. For jumping exercises the eccentric portion is emphasized in movements such as the various types of depth jump and altitude landings (see next point).

Plyometrics. Plyometrics involves the activation of the stretch-shorten reflexive response to create more powerful contractions. These contractions are primarily the domain of the fast twitch muscle fibers so doing this type of training will really stimulate those type II's.

Contrast Load Training. This is one of our favorite training techniques and real jump improver. To use contrast load training you might perform a very heavy set of squats, say 75-95% of your 1RM, rest 1-2 minutes, and then perform a lighter more explosive movement such as unweighted jump squats. The initial heavy set fires up a process known as potentiation that triggers higher recruitment of fast twitch fibers in the subsequent exercise.

Over-speed Training. Overspeed training is where you add some form of assistance such as having a partner pull you along, using bands to pull you along, or simply running down a slight hill. This trains your body to move faster than it otherwise would have by forcibly recruiting the FTF's for the extra speed, and it reinforces to your brain how to send those messages that fire up the FTF's.

Mental Training. If you have ever seen an Olympic lifter before a lift you will know what a psyche up is. This is part of mental training. Those lifters are essentially getting into a frame of mind that tells their bodies to literally fire up the fast twitch fibers. It works equally in your jumping and training. Spend 20 seconds before a jump mentally preparing for the effort and you will jump higher than if you just go and do it. Why does this work? Because the psyche up is a method of getting your brain ready to send the signals to the fast twitch muscles that they are about to do some maximum effort work.

Don't worry...Be happy!

Worry is the vampire that drains life of its force. Worry stagnates the mind, creates an imbalance in the immune system; weakens the throat, your power, and authority center; impairs the ability to see beyond the thing being worried about. We worry about things we cannot control. We worry about the past and future. We worry about those things we cannot do or have not done and how they will affect what we are doing right now. We worry about what we do not have, cannot get and things we have lost. Worry creates confusion, disorder, and helplessness. Then we worry because we cannot figure things out. We must eliminate the tendency to worry without worrying if it will work out. Take the situation creating the worry, briefly and concisely write it down. Place the paper on which you have written in a window, facing the sun. Make a commitment to yourself to let it go and move on. Everyone knows that when sunlight hits a vampire, it shrivels up and then it is gone.

Every day you have the opportunity to:

Love,
See Beauty
& Know Truth

"See the world as yourself.
Have faith in the way things are.
Love the world as your self;
then you can care for all things."
Lao-tzu

You cannot see a shadow unless you turn your focus away from the source of light!

Just a thought...

If it isn't Truth;... if it isn't Love;... it isn't real.

A Letter To You / You know who you are :)

My heart goes out to you. I have watched you struggle with your weight for many years now and I ache for you. With your current program; you will never reach your health and fitness goals. This is good news for you! Please understand that there is a way to make significant progress with the same amount of effort. It will not be harder, just different.

Although you and I are not the same; we have enough in common to give me confidence that my methods will help you as they have helped me! As an “over 35” woman…training is and should be different than it is for a younger woman or a man. Train smart; which includes all aspects of body, brain and mind. More is not better when it comes to exercise. Less is not better when it comes to food. NEVER settle for less than what you desire! If you have a desire; I believe that it is proof that it already belongs to you. “God gives you the desires of your heart.” To me, the desires of the heart are the ones that come from inside. It is the ‘Higher Self’ crying out to be seen and heard! How can that be anything BUT possible??

With all of that said; I am writing to offer my service to you. I know that I can help you. If you will allow me the honor of guiding you; I know that success will
be inevitable.

There are a few requirements on your part. Here are the first four.

1) Give sincere thought to what it is that you choose to be & have. In other words - What is it that YOU would like. NOT what ‘should’ or what do others think you should have (a little side note here…I avoid the word ‘want’…..it means something you don’t have..it is negative and holds focus on the opposite of the desired result. Every time we speak of what we ‘want’; our subconscious reminds us that we do NOT have it. It is counterproductive :)

2) Find pictures of the body you would choose if you could have ANY body in the world….NO restrictions are allowed here. This might include separate pictures of body parts ..some of legs, arms, waist/abs, etc. Then cut them out and do not include the face or hair (unless it is yours or like yours). You will discover that when NO limitations are put on your choices; the pictures will always fit your genetics and body type - ALWAYS. It is ironic that deep inside we are NOT jealous
of others…we simply recognize that which we are and needs to be expressed. This process is powerful…don’t underestimate the need for visual reminders.

3) Let go of what hasn’t worked up until now. It had purpose. It’s all good.

4) Know that you have the ability to do this. It will be easier than you think… I PROMISE!

This is sacred. We are all gifts to this world. The world is a better place because you are here. Although you have accomplished a lot and given to so many; know that it is enough that you simply breathe in and out. You are a blessing. What you do comes from who you are (not the other way around).

Being fit is not some elusive dream that God bestows upon some and not others. It is not only possible; but a responsibility!

Sincerely,

Lynn Daley

Breathing Exercises

#1) Lie on your back with your knees bent and your feet flat on the floor. Rock your hips forward (as if you were trying to dig a hole in the floor with your tailbone) as you inhale deeply through your nose, letting your ‘tummy’ rise. Rock your hips back and gently contract your abdominal muscles as you exhale completely. Repeat for eight (8) reps.

#2) Still lying on your back; rock forward as you inhale through your nose. This time, hold your breath and “pop” your lower abdomen eight (8) times. (Pretend you have a ball sitting on your tummy just below your belly-button. Try to ‘pop’ it up to the ceiling.) Rock back as you exhale completely. Repeat for three (3) reps.

#3) Bring your feet and knees together (legs still bent, feet flat on the floor) and straighten your arms out to your sides—no higher than your shoulders—with your palms flat on the floor. Rock forward as you inhale through your nose. As you rock back and exhale—twist your body with your knees (still together) reaching towards the floor to the right and your face looking towards your left hand. Rock forward as you inhale through your nose—bringing your knees and face back to center (pointing towards the ceiling), then rock back as you exhale—twisting your knees to the left and your face to the right hand. Repeat for eight (8) reps on each side.

Cardio Workouts

Cardio Workout #1

45 min – 1 hour 65% MHR (You want your heart rate up, but not so much that couldn’t sing or carry on a conversation.) Begin VERY slowly for 5 minutes to ‘warm up’. Continue cardio for at least 30 minutes & no more than 1 hour. Decrease intensity for 5 minutes to allow your heart rate to return to normal. Stop and gently stretch all major muscle groups one at a time; holding every stretch for approximately 15 seconds. Drink tepid water SLOWLY.

Cardio Workout #2

20 – 30 min 75% MHR (You can still talk; but not sing without feeling breathless) Begin very slowly for 5 minutes to ‘warm up’. Continue cardio; starting slowly and gradually increasing speed/intensity. After 10 minutes, you should be at 75% MHR. Keep that pace for another 10 – 20 minutes. Decrease speed/intensity for another 5 minutes to allow your heart rate to return to normal. Stop and gently stretch all major muscle groups one at a time; holding every stretch for approximately 15 seconds. Drink tepid water SLOWLY.

Cardio Workout #3

This is your sprint/interval training. Warm up for 5 – 10 minutes. Follow your warm up with AIS stretching* (10 reps of 2 second stretches for all major muscle groups involved – stretch-release-stretch-release, etc) Begin slowly, gradually increasing heart rate to 75%. ‘Kick it’ for 10 seconds (all out, whether it’s speed or intensity). Take it back down to 75% for 1 – 2 minutes, then kick it for 15 seconds. Keep this pattern until you reach your max ‘sprint’ time. Then decrease sprint times until you return to 10 seconds. You may vary speed, intensity, sprints & rests, constantly changing patterns and shocking your body.

Real Life Fitness

This stuff Makes Sense!

Fitness is a way of life, not just a way to work out. Therefore, it should compliment your life, not complicate it. A simple way to view life fitness is the analogy of a merry-go-round. Start it spinning with a little push and you are on your way to total well being!

MERRY-GO-ROUND

Every rung of our merry-go-round symbolizes a different aspect of fitness. It does not matter which one you choose for the initial push. Instead, it is more important to get started in the right direction.

The human body is essentially comprised of matter or energy that is constantly changing for better or worse. You are either creating or destroying health. That is why it is crucial to stay on the right track. Think about it. If you start to work out or eat healthy and then get discouraged and stop simply because of a lack of immediate improvement; it would be like pushing the merry-go-round in one direction only to stop and push it the other way. If you repeat this process over and over; going on and off and a workout program or healthy eating plan is like pushing the merry-go-round first one way then the other. After a while you would be exhausted! What a waste of energy! However, if you give it a small push in one direction and then reach for another rung, the merry-go-round increases in speed. This makes it easier on you because it has built up its own momentum.

Again, every rung symbolizes a different aspect of fitness. However, they are all connected and spaced evenly in order to keep the merry-go-round balanced. The obvious rungs are exercise and healthy eating habits. The not-so-obvious rungs are relaxation and stress control, proper breathing patterns, adequate sleep, sufficient water consumption and a positive mental attitude.

Now, exercise is very important, but a mistake that a lot of people make is to take on so much that it wears them out too much and gets discouraging. Taking five minutes throughout the day in the beginning, although not an ideal work out; might be better than forcing an hour and getting discouraged. By starting at a comfortable level, you are establishing a pattern that will enable you to rise to a higher level of fitness. Working your way up, you will be better prepared to stick to a routine and see results.

Although eating healthy is not new news; there is an easier way to do it. Instead of denying your body the food it does not need, simply add more of the healthy food it does need. Your body will eventually crave what it needs for good health and then it will be easier to give up the junk.

Relaxation is essential for personal fitness because it reduces the stress that brings out toxins in your system and holds on to body fat. When you get a crick in your neck or complain about your shoulders feeling tight, what you are really feeling is a toxic build-up in your muscles that, if left untreated, can make you sick. Practicing various methods of relaxation will help to switch your autonomic nervous system from survival mode to a “thriving” one. It will help prevent ill health.

As you may know, by improving your breathing pattern, you can reduce the level of stress and actually lose body fat? It’s true. Within seconds, deep breathing can change the chemistry of every cell in your body! A great way to learn to breath deeper is to take up Yoga. In fact, proper breathing is the first thing you learn!

Along with everything else, getting a good nights sleep is very important. It is not so much the amount but the quality of sleep that matters. The hormones required for staying youthful and metabolizing body fat are produced and/or released during deep sleep. If you receive quality rest; you will have a higher quality of energy when you are active.

A positive attitude will give you endurance in improving health and fitness. Thoughts are the blueprints for your subconscious to manifest your own reality. Try concentrating on good health and fitness as opposed to not getting sick and loosing weight. Think of fitness in terms of treating yourself better for life.

The last “rung” refers to the amount of water your body requires to function at the best of it’s ability. By replacing other beverages with water whenever possible, toxins will be flushed out of your system and your metabolism will be better prepared to burn fat. If you are not drinking enough water you might get a headache or actually start to feel hungry and tired. This is your body’s way of letting you know that it needs something - so listen! Instead of taking an aspirin or eating something, try drinking a glass of water. Then wait 15 minutes. If it is water that you needed, your headache and hunger will go away. An adult needs between .5 and 1 ounce of water per pound of body weight a day; depending on the amount you loose during strenuous exercise, body temperature and consumption of salt or diuretics such as coffee and alcohol.