5 Fitness Lessons I Learned Being In The Military

by: Lee Smith
Can I share a quick secret with you?

You may not know this, but at the age of 30, I'm a war veteran. That's right, I served, sweated and ran (INCOMING!) when necessary in Iraq serving in Operation Iraqi Freedom. During that time, I saw first- hand why America is proud to be the land of the free, home of the brave. If there's one thing I've learned about being in the military, it's that military members, no matter what they're background, all serve to better themselves, their country and to fulfill their sense of duty.

Now, when I first enlisted in the military is wasn't all roses - not by a long shot. The first few years were somewhat difficult for me simply because, well, it took some time getting used to. But over the years (wow, 7 years went by FAST!) I've come to realize there are a lot of lessons I've learned that I can not only apply to everyday life, but to training also. Here are few of those lessons I'd like to share with you:

1. Always focus on the goal

In any military unit you participate in whether you're active duty, guard, or reserve, you will be tasked to complete a mission. No good commander will ever send his people out without making sure they understand how important it is they focus on completing the objective. The same should go with your fitness program. Each time you step in the gym, you should know what you're there for. Everything you do during your workout should be to directly affect that particular goal.

2. Never Give Up

Far too many people give up well before they see any results. United States Marines live by, "SEMPER FI, DO OR DIE! HOOAH!!" (gotta love Marines). Although it's a very gung-ho way of looking at things, you shouldn't give up until you achieve the goal. Giving up before you've realized any progress is a sure-fire way to failure and you certainly shouldn't give up before you've actually seen results.

3. Plan your work, and work your plan.

That's a good ole' sayin' that's been around for quite a while. If you want to see what a truly confused individual looks like, just walk into any gym and ask someone who spends most of their time looking around what their workout plan is like.

As a Las Vegas personal trainer, I'm asked to write programs for people often. Now, don't think that a workout is just a "workout" to give you something to do. No sirree. A designed workout is a specific plan of action to help you achieve a particular goal, whether it's weight loss or weight gain. The best way to succeed with a fitness program? Follow it.

4. Take Time To relax and enjoy yourself

I'll never forget the time I deployed to Iraq. It was stressful, long, tedious, and an emotional roller coaster day-in and out. However, since my superiors realized this, everyone was given time off without being charged leave so they could rest and revitalize themselves. Now if you think about it, most of us need some time to unwind and relax after a hard day's work! Now, if you can imagine what that feels like to push your body hard for weeks and weeks on end without rest.

Eventually, your body would break down and that's not what you want. Your body can only take so much stress for so long so you need to take time off and relax. Usually 4-5 weeks into your program is ideal. Take a week off, relax, enjoy your time and come back the next week ready to go. You'll usually find that you're able to lift more and contract your muscles harder! And you know what that means...more results!

5. Make It A Part of your life

Although many people have a hard time admitting it, the military is a part of their life. It's been a part of mine for the past seven years. It hasn't been 'peaches-and-cream' the entire time, but the biggest lesson I've learned is to adapt the military to my way of life. You've got to do the same with your fitness program. Trying to "fit-in-a-workout-when-you-can" is difficult. However, if you make it a part of your life and you're able to always have time to train without thinking about it, you're on your way.
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The Best Nutition To Lower Cholesterol

by: Stewart Levison

There is a saying that goes. "We are what we eat." This is so true as the food being consumed may affect the cholesterol levels inside the person’s system. This makes this makes the person prone to high blood pressure or heart disease through age, which could leave the patient, paralyzed or dead.

The only thing to do before it is too late is to make some changes in the individual's diet. While many of the good stuff that people love to eat have high concentrations of LDL better known as bad cholesterol, this can all change by consuming those that have HDL or good cholesterol. Here are a few examples.

A good way to start a healthy diet is to have a breakfast. Instead of eating bread, the individual can consume oatmeal instead. Studies have shown this can lower the cholesterol in the body by more than 20. This can be purchased at the supermarket and eaten during anytime of the day such as dessert after a light meal or as a snack.

During lunch or dinner, the person must have some vegetables in the meal. Those who order can have fish or poultry instead of eating red meat. Such dishes are not high in saturated fats, which are healthier.

Those who love to cook at home can try mixing some healthy things ingredients in the meal. One example is garlic that has natural properties that can declog the arteries and again lower the odds of succumbing to heart disease.

Having a can of pork and beans is also good for the diet. This is because it contains soluble fibers that can combat the bad cholesterol in the person's body. There are not that many people who will do this but those who are able to eat even a half an onion daily will be able to increase the HDL and lower the LDL.

People are often told that fats are not good for the diet. This isn’t entirely true because this comes in many forms. There are fats that are healthy such as unsaturated ones and omega 3 fatty acids.

Monosaturated and Polysaturated ones are also effective since these are usually found in cooking oils. This means food preparation also plays a big factor in reducing lowering one’s cholesterol levels.

The individual should read the label at the supermarket and read the ingredients to find out if this is healthy for cooking.

Being a bit overweight or noticing a lot of bulges in the body is one way of knowing that the person is potentially at risk for succumbing to disease to high levels of cholesterol in the system.

If the individual is unable to make a proper dietary plan, a specialist can help make one so all the person has to do is follow it.

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Eat Healthy Foods for Good Nutrition

By Brittney
Whether you like it or not, nutrition is a vital part of our every day lives. Many of us don't regard what we snack on however. This article has a few fundamentals on nutrition that you need think about.

A wholesome and healthy diet should resemble a colorful palette - deep, bright colors that reflect the concentration of vitamins and minerals important for great health.

Fresh raw veggies should be the predominate food in your diet. Even if they may not taste as good as pie, veggies have more nutritional value that is important for great health. They are low in calories, fat, and have plenty of fiber. Which make them a great choice for weight loss as well.

Whole grains are another food that are healthy for your body. Notice I said WHOLE grains. Try to stay away from white-processed flour as there is barely any nutritional value in it. During the grain refining process almost all vitamins and minerals are taken out, as well as much of the fiber. Not to mention the fact that they bleach the flour, which puts chemicals in your body that shouldn't be there! So eat whole wheat bread instead of white bread, and whole rolled oats instead of instant.

Whole fresh fruits are another necessary food group for your general health and nutrition. They contain vitamins and fiber much like veggies do, but fruit is much sweeter which makes them perfect for when your sweet tooth starts acting up.

Another significant part of nutrition is protein. Protein can be found not only in lean meats and nuts, but also in veggies. Go for smaller portions of meats if you desperately have to have it however, and choose leaner meats such as chicken or fish over red meats such as beef.

Dairy is significant to keep in your diet as well. It is one of the major sources of calcium which is significant for keeping your entire body functioning properly. However, you should eat low-fat dairy products to cut down on your fat intake.

Lastly, try to cut out fried foods, processed food, and foods high in saturated fats, sugar, and salt.

Eat a wholesome and healthy diet and you're on your way to better general health and nutrition. No one else can control what goes in your body, so it's up to you. It's easier to do nothing, but you'll thank yourself later if you act on this.

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Healthy Whole Grains

By Donna Miller
Here's an overview of a whole grain and how they are essential for good health.

A grain is the seed of a plant and a whole grain includes parts known as the germ, endosperm, and bran.

The germ is the part of the grain from which a new plant sprouts, it is the heart of the kernel. It includes some protein, polyunsaturated fat, fiber, and plenty of vitamins and minerals that are good for your body.

The endosperm makes up the majority of the grain kernel. It has small amounts of vitamins and minerals and includes most of the grain's protein.

The bran is the hard outer layer of the seed and is a rich source of dietary fiber. It also includes some starch, protein, fat, vitamins and minerals.

Whole Grains Versus Refined

Whole grains have all of these parts still intact. While refined grains have both the bran and the wheat germ removed, leaving only the least nutritious part, the endosperm.

Refined grains (like white flours and white rice) provide poor nutrition, leaving the body still hungry for good nutrition. Although, some of the "vitamins" and "minerals" are added back in after the milling process, nothing artificially added can take place of what was once there naturally. Refined grains are absorbed too quickly into the blood stream causing upsets in blood sugar levels which exhausts the pancreas and/or the adrenal glands. Also, since the bran is taken away during the refining process there is no longer much fiber in the grain either. Our body needs fiber in order to help clean out our intestines, so when refined grains are consumed they act more like glue to your intestines which can cause various health problems.

Whole grains on the other hand, are much different than their refined versions. They are high in vitamins, minerals, fiber, plant protein, antioxidants, phytonutrients, many other healthful substances, and they are low in fat and have no cholesterol. They give many of the nutrients that are low in this generation's diet such as fiber, B vitamins, vitamin E, etc. Whole grains have also been shown to reduce the risk of many types of cancer, obesity, heart disease and high cholesterol, stroke, high blood pressure, bowel disorders and they may also help regulate blood glucose in people who have diabetes.

The differences between a whole grain and a refined grain are masive, especially when it comes to health. To live longer healthier lives, we all should be eating whole grains and not refined.

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Learn more about whole wheats, grains, and oats.
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Better Health - Eat Living Foods

By Brittney Miller
Everyone knows fruits and vegetables are healthy for your body, but do you know why? Fruits and vegetables are considered a live whole food when they are uncooked, and live whole foods are an important part of our diets that we may be missing. This article has some information on live whole foods and why they are important.

Live whole foods are plant-based foods that are alive and raw but unheated or uncooked. Which may include beans, fresh juices, nuts, seeds, sprouts, fruits, vegetables, grains and legumes, etc. These raw live whole foods contain a wide range of vital life force nutrients and live enzymes like amino acids, minerals, vitamins, etc.

Many who have been on a raw live food diet have seen great health improvements from eating this way. They have said to have higher energy levels, mental alertness, better digestion and skin appearance. Losing weight can result as well by eating live whole foods.

By this time you may be a little more curious as to what eating live whole foods can do for you, and how safe it would be to go on an all raw food diet.

Before starting any diet you should first talk to your doctor. In my opinion however, I would not suggest going completely on a live whole food diet. It seems to me that by eating this way you would be missing some key vitamins and minerals that you can only get from other kinds of foods like dairy products or meat.

By far one of the best ways to approach any diet is balancing. A healthy well balanced diet with raw foods as your main source of nourishment with plenty of variety seems like your best bet. Try to stay away from processed foods, and go for organic if at all possible.

For most of us, it isn't realistic to be eating a diet composed of all organic live whole foods due to the time, money, and effort it requires. However I do believe that if we include more living foods into our diets, we will feel much healthier. Cutting back on processed foods and replacing them with more fruits and vegetables will greatly increase our general health and nutrition.

To me there is nothing wrong with eating live whole foods, just as long as you are eating a well balanced diet. Organic is always the best way to eat anything, since you are not putting chemicals into your body that don't belong there. That's not always possible as we all know, but if you eat as much organic as you possibly can that's good too.

As with anything you should do plenty of research and consult your doctor.

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Vegetarian Diets: For longer and Healthier Life

By Russel Esquibel
Perhaps, no other diet can compare with a vegetarian diet. When coupled with exercise, a vegetarian diet can put you in the pink of your health and allow you to be in tiptop condition. Although most people consider vegetarian eating a diet, the truth is that it is not considered one at all, as it is said to be a natural form of eating. If you think of it, gorging out on a lot of vegetables may do more wonders for your health and body than do other food groups. Time and again, health professionals have stressed the importance of eating vegetables on one’s health. Here are some reasons why a vegetarian diet is good for you.

High endurance. While it has been a common notion that loading up on meat and other animal products provide protein to sustain energy for muscle endurance, it has now been found that the body actually uses glucose to produce energy and not protein. In fact, vegetarians are found to be more upbeat and energetic than do meat eaters.

Longevity – Studies have shown that those who maintain a vegetarian diet live longer than those who do not. A vegetarian diet is filled with more nutrients, minerals and fiber that promote longer life.

Lower risk of cancer. There have been studies that link the occurrence of cancer to unhealthy diet. In fact, a diet that is high in fat and low in fiber has been reported as a major factor in cancer related deaths. A vegetarian diet can lower your chances of getting certain types of cancer such as breast, colon and prostate cancer.

Lower risk of heart disease. A vegetarian diet is low in cholesterol and saturated fat, which, when taken in by the body in huge proportions can increase cholesterol levels in the blood and can lead to heart disease. A vegetarian diet can significantly lower the risk of this rather fatal disease. It can also lower the risk of hypertension as well.

Lower risk of obesity. With a vegetarian diet, it is easier to devise a low fat plan than it is for those who eat meat. Vegetables are rich in fiber, which is essential in giving the body energy without the unwanted calories as well as sweeping out toxins in your system. Moreover, a vegetarian diet can also reduce obesity related diseases such as diseases. People who are able to control their weight and keep it off are less prone to developing obesity and other related diseases.

So live a longer, healthier and happier life with a vegetarian diet.

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Types of Fat

You might see ads for foods that say they're "low-fat" or "fat-free." Lower-fat diets have been recommended for health and to help people lose weight. But nutrition experts are finding that fats are more complicated and that some kinds of fat are actually good for your health. As a bonus, fat in food helps people feel full, so they don't eat as much.

But that doesn't mean a high-fat diet will be good for you. And some fats are better than others. Here are the three major types:

Unsaturated fats: These are found in plant foods and fish. These may be good for heart health. The best of the unsaturated fats are found in olive oil, peanut oil, canola oil, albacore tuna, and salmon.

Saturated fats: These fats are found in meat and other animal products, such as butter, cheese, and all milk except skim. Saturated fats are also in palm and coconut oils, which are often used in commercial baked goods (the kind you buy at the store). Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease.

Trans fats: These fats are found in margarine, especially the sticks. Trans fats are also found in certain foods that you buy at the store or in a restaurant, such as snack foods, baked goods, and fried foods. When you see "hydrogenated" or "partially hydrogenated" oils on an ingredient list, the food contains trans fats. Like saturated fats, eating too much can raise cholesterol and increase the risk of heart disease.

Why Do We Need Fat?
Dietary fat helps a kid's body grow and develop like it should. Fats fuel the body and help absorb some vitamins. They also are the building blocks of hormones and they insulate nervous system tissue in the body.

So fat is not the enemy, but you'll want to choose the right amount - and the right kind - of fat. If you're getting most of your fat from protein-rich meats, nuts, and heart-healthy oils, you've already made fat your friend!

Reviewed by: Mary L. Gavin, MD
Date reviewed: December 2004
reference: www.kidshealth.org

Is That Belly Ache in Your Head?

by Sharon Boone

When bathroom issues put a cramp in your life, the most effective treatment may target both your gut and your mood. A Boston University study found that people with irritable bowel syndrome (IBS) were 40 percent more likely than those who didn’t have IBS to suffer from depression, too. IBS is a common disorder, especially among women. Depression doesn’t bring on IBS, experts say, and IBS doesn’t cause depression.

“But often the two conditions travel together,” says Olafur Palsson, PsyD, an associate professor of medicine at the University of North Carolina. Why? Nobody knows for sure—stress hormones may play a role—but the right remedy may address the connection. If you’ve got chronic gastrointestinal problems, experts suggest the following steps to get real relief:

Keep a daily mood and symptom diary for a week or two, noting any relationship between stressful events, mood swings, and your symptoms. “That way you can present a whole picture to your physician,” Palsson says.

Tell your doctor if you think you may be depressed. And speak up, too, if you’re experiencing headaches or puzzling pain and fatigue. The Boston University study found that irritable bowel also seems to be associated with migraine and fibromyalgia, a syndrome in which people feel overwhelmingly achy and tired.

Don’t be surprised if your doctor suggests a depression medication. Studies show that certain antidepressants actually relieve some symptoms of IBS, particularly abdominal pain. And that’s something to feel good about.

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Stop Smoking Help

By: Dr. D.S. Merchant
If you have been unsuccessful in your attempts to quit smoking, you have probably experienced those moments when the withdrawal symptoms are too much to handle or the cravings simply become too powerful to ignore. These moments can occur even when you are using an aid like nicotine gum or a nicotine patch. Unfortunately, once you cheat and pick up a cigarette, you can quickly become a full-time smoker again.

At Ultra-Herbal, we carry the amazingly effective Nicocure, an all-natural patch that can help you avoid those moments for good. Our patches imitate the effects of nicotine without putting any of this harmful chemical into your body. Instead, Nicocure relies on all-natural ingredients such as Lobelia Inflata. This means that you will not experience symptoms such as unrest, tension, fatigue, irritability, or weight gain while you are quitting. It also means that nicotine will be flushed completely from your system and your cravings will disappear.

By using Nicocure each day for 30 days, you can lose the desire to smoke. If during that time you feel the urge to smoke, don't worry. Nicocure makes the taste of tobacco products unpleasant, killing the urge to cheat! This method is always safe, and 97 percent of users have had success.

Nicocure patches do not cause any side effects. However, if you do smoke while using them, you can experience nausea and dizziness, helping you to kick the habit itself as well as the nicotine craving. Plus, Nicocure is equally effective for cigarettes, chew, and any other forms of tobacco. Once you start using these incredible patches, you'll notice results quickly, and your urge to smoke may be gone in less than two short weeks. Try Nicocure today to see what a difference the right stop smoking aid can make!

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Top 5 Foods for Women

Make these five superfoods part of your diet at any age.

By Joan Raymond

Cranberries
They earn super status for their ability to help fight off nasty urinary tract infections. About 10 ounces of juice a day does the trick. Plus, recent research shows that cranberries might also help fend off colds and fight stomach bugs, gum disease, and certain types of cancer. Add a little unsweetened cranberry juice to smoothies, and sprinkle some dried berries into cereal and muffin mix.

Walnuts
These nuts are rich in omega-3s, which help reduce inflam-mation and increase good cholesterol. They may even help with depression and reduce your risk of Parkinson’s and Alzheimer’s diseases. Top your salad with 1/4 cup or try them in pesto.

Beans
The humble legume may prevent heart disease and help head ?off colon cancer. Rich in two heart-friendly phytochemicals, beans are packed with magnesium, potassium, folate, and fiber. Get a 1/2 cup five to six times per week by adding canned kidney and garbanzo beans (rinse and drain first) to salads, burritos, and dips.

Fish
Studies show that eating seafood rich in omega-3s at least twice a week could reduce your risk of heart disease. And the reports say women of childbearing age and nursing mothers can safely eat as much as 12 ounces of seafood a week if they avoid high-mercury swordfish, shark, tilefish, and king mackerel; albacore tuna should be limited to 6 ounces a week.

Tomatoes
Loaded with the antioxidant lycopene, tomatoes and ?cooked tomato products pack a big health punch (at 32 milligrams, 1 cup of spaghetti sauce serves up the day’s recommended intake). Studies show that women with lycopene-rich diets can have as much as a 50 percent lower risk of developing breast cancer. The antioxidant can also lower your blood pressure and bad cholesterol, and may even reduce your risk of getting macular degeneration and a host of cancers.

Reference :www.health.com

Can Medicine Make You Fat?

In a word, yes. Here’s what to do when the drugs you need also put on the pounds.

When you start putting on weight, you look to the usual suspects: the dusty treadmill or that stash of chocolate in your desk drawer.

But for 30-year-old Chelley Thelen, the culprit sat in her medicine cabinet. In six years, Thelen gained 60 pounds from taking prednisone, a steroid used to treat her arthritis.

Thelen is just one of a growing number of women who can blame their excess pounds on the drugs they’re taking for everything from allergies to migraines. The chances of finding yourself on a drug that can lead to weight gain have more than doubled in the last 20 years.

In fact, the number has increased from one in ten to one in four, says George Blackburn, MD, associate director of the Harvard Medical School Division of Nutrition. The problem is so critical that Blackburn teaches a course for physicians on the weight-gain side effects of medications.

“The drugs we’re most concerned about are drugs for chronic diseases, like diabetes and psychiatric problems, because you have to be medicated for life,” Blackburn says. But even innocuous-sounding meds like over-the-counter sleep aids can cause snug-jeans syndrome—some by slowing your metabolism, others by altering the hormones in your body that control your appetite.

And the problem isn’t just affecting women’s waistlines: Some are even choosing not to take drugs critical to their health for weight-control reasons. If you suspect that meds are making you gain weight, check our list below for the most common culprits and expert advice on what to do about it.

Reference :www.health.com