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Protein Powder and Bodybuilding
Dec 10th
If your ultimate goal is to be a body builder, or if you wish to flaunt a muscular look, you must incorporate protein powder in your diet. This must be an essential constituent within your diet, if you wish to be a successful body builder, as without it, it would be impossible to fulfill your muscle building aim.
For the purpose of body building, protein is vital. It also assists in enhancing the immunity system, as well as helps in quicker healing of wounds. Tissues as well as muscles are composed of protein, which is why they are necessitated to bring about standard growth as well as development.
Some Advantages
Protein powder is vital for body builders as they have to put on great masses of muscles in their arms, thighs, legs and stomachs. For this protein is vital. Protein should be an essential constituent of the diet of body builders on a daily basis. It is possible to acquire the protein in its diverse forms which encompass powder, protein bars, proteins juices as well as protein tablets.
The advantage of this supplement is it is quite fast-acting. All that is required is half an hour following which the proteins are absorbed in the body. This is also the primary reason as to why this is chosen by the body builders. They opt for it in the powder variety.
Protein Powder and Body Building
There are diverse kinds of proteins, which have been sourced from vegetables as well as animals. Often, the protein powder which has been sourced from animals is in a concentrated form, as compared to the powder which has been sourced from vegetables.
All the proteins which are present are not equally useful for the body builders who wish to develop muscles. The renowned as well as useful proteins which assist in the process of body building are casein, soy. Eggs, whey protein.
Whey Protein Powder
In the recent past, whey protein has become famed. This is the reason why the cost of this powder is escalating as it is continually in demand.
Prior to the purchase of whey protein powder, ensure you comprehend the meaning of this supplement, as this would assist you in determining the supplement which is ideal for your requirement.
Some Good Protein Powders On The Market
Muscle Advance Whey Protein is a good powder which is essentially a supplement required for building strong muscles. This is a formula which contains low quantity carbohydrates, and aids in weight loss, and simultaneously leads to an increase in the muscle mass. This comes in a powder variety, and is equally effective for men as well as women.
BSN Syntha-6 is another good powder which incorporates a difference of proteins with the aptitude to perform quickly, average and slowly. This is apt as a supplement which can be consumed following a workout, or during bedtime. It also mends the injured muscle tissues.
As an essential constituent of your body building session, protein powder is vital. You must incorporate it in your diet, if you want to have stronger muscles.
Behavioral Health Challenges and The Evidence-Based Subconscious Restructuring
Nov 30th
With over ten percent of the US population over the age of six on some form of antidepressant medication a straight forward solution for the challenges of our behavioral health system is imperative. This can only be done with a fundamental outline of what needs to be addressed and then a solution for each of these issues. Following is a concise outline of these challenges and the evidence-based Subconscious Restructuring® solution.
Behavioral Health Challenges
Standardization: The range of guidelines for behavioral health published at different times, in different countries, for different constituencies, with different methodologies, and potentially deriving different clinical recommendations can make it extremely difficult if not impossible for counselors and clinicians to determine which of these guidelines’ recommendations best apply to them in their clinical work.
Evidence-Based Data: Current methodologies generate observational, subjective data from the clinician. The primary measurement needs to be focused questions in regard to the emotional state of the client and this data needs to come directly from the client.
Speed of Deployment: The translation of research into clinical practice is to slow. Once an evidence-based process is established, the speed at which it can be deployed and immediately utilized is of critical importance.
Treatment Stigma: The stigma associated with psychotherapy and the contraindications of psychopharmacological treatment creates a significant reluctance to treatment by most people.
Remote Implementation & Management: In a corporate or military environment oversight may need to be managed from a central location anywhere in the world.
The Evidence-Based Subconscious Restructuring® Solution
Standardization: SR® provides a step by step process which maintains focused, structured, guidelines among all counselors, coaches, and psychiatrists. This ensures a consistently effective and measurable treatment.
Evidence-Based Data: SR® is based on three time proven instruments. The first is an “Emotional Checklist” the second a “Behavior Control Checklist” and third a “Relationship Satisfaction Scale.” Depression, fear, guilt, anger, motivation, and suicidal thoughts and more are all measured within these three instruments. All data from these three instruments is generated by the client and progress is calculated automatically at every session when the SR® online component is used.
Speed of Deployment: Certification in the SR® process can be done in five days and as quickly as two days. A newly certified SR® Counselor will complete their certification and be ready to deploy SR® as soon as their first before and after data with a client is generated and approved. Key personnel within the corporate or military environment who become Master SR® Certified will be able to perpetuate the administration and certification of the SR® Process on a continuing basis.
Treatment Stigma: All students, employees or soldiers, healthy included, may be monitored without actively seeking help with the standardized 22 point questionnaire of SR®. This means SR® could be implemented from age 7 forward as a preventive measure. The online SR® component allows for discrete counseling from any location.
Remote Implementation & Management: The SR® online component facilitates global management of SR® Certifications, individual or group counseling, and private communication between counselor and client. A single SR® Supervisor may monitor the effectiveness of SR® Counselors in multiple locations.
A Look at How Saunas Are Healthy
Nov 30th
Most people go to Saunas in order to relax after a stressful day or intense exercise. The act of sitting back in a comfortable environment can be a very enlightening one that helps people clear their minds and feel more at ease. Aside from the relaxation element of steam baths, many people claim it provides a variety of health benefits. Although each person’s body is different and has its own reaction to steam baths, some people believe it is actually very beneficial to the health of your body.
Some literature states that sitting in a sauna for a little under a half an hour is equivalent to going on a 30 minute power walk. This is because the steam in the sauna deepens your breathing, causing your heart rate to increase as if you were walking quickly or jogging. Due to the physiological affects that sitting in a sauna can have on your body, it is important that you discuss with a doctor before entering a sauna for any substantial amount of time.
As an after affect of the increased heart rate, you will experience increased circulation throughout your entire body. This means that your extremities such as your hands, fingers and toes will have more blood circulated through them than normal. This causes nutrients to rise to the surface of your skin, giving you that healthy post-sauna glow.
A little time in the sauna leaves you with glowing skin because of the skin cleansing act of high circulation and increased perspiration. Your circulation is increase which means blood is reaching parts of the body that receive the least blood flow, and your increased heart rate causes an increase in sweating. Sweating allows your body to cleanse itself of toxins, flushing out all of the impurities.
When you are in a steambath or sauna, your temperature rises significantly to about the same as when you have a mild fever. When you look at it this way it makes sense that spending time in a sauna can leave you feeling healthier and fresher. Fevers are your body’s way of forcing out impurities and producing more antibodies.
Spas often offer combination relaxation packages that start with a deep tissue massage and end with half an hour in a sauna. This is because massages will make your fat tissues looser, and sitting in a sauna will help clear out the toxins and impurities that were just loosened. Sitting in a sauna is also a great way to fight a flu when you feel it sneaking up on you, without having to exert yourself by going on a run or hitting the gym.
A steambath is very beneficial for people with respiratory issues. Breathing in humid, wet air can help clear up congestion and make your throat feel better if you are suffering from a severe cough. However, if you are having a severe respiratory issue such as asthma, it is best to go to a doctor.
In addition to all of their health benefits, Saunas are a relaxing way to rest and clear your mind. Healthy skin and easier breathing are just the additional benefits. Make sure you follow standard sauna protocol by not entering if you have any serious health issues. Pregnant women should talk to their doctor before entering a sauna.
The Rigid Training of Army Fitness Program
Nov 29th
When you are healthy, it leads you to have a quality and enjoyable life. It improves your disposition in life. Your outlook is positive no matter what the challenges you face. Once you’re healthy, you will notice great improvement in your work performance, your relation with people, you have more time with your family, makes you more confident, you have less chances of getting sick and you are mentally aware.
There are numerous training programs available that will help attain your goal of being and staying healthy. One of these programs is the army fitness program. This program is much different from any civilian fitness program. There are certain requirements to fulfill. A soldier must undergo the Army Physical Fitness Test or APFT which is the scale to measure the physical fitness. A score of 180 or more is required in order to pass the required physical conditions for a basic training soldier. Different jobs have several score requirements such as a score of 210 is needed to pass the physical requirements of Special Forces, Rangers and Airborne. Although all soldiers must not just meet the scores just to comply with the requirements but to realize that staying fit and healthy is needed in the military.
The main agenda of the army fitness workouts are to train the soldiers to be physically and mentally ready for any condition during war. It focuses on sit-ups, push-ups and cardiovascular activities. The training provides a simulated environment to get the soldiers acquainted with the real life scenarios. Part of making the soldiers ready for combat is having routines on powerful strength, muscular endurance and focused on cardiovascular training. They have to get used to the heat that’s why their training is done during midday or during the hottest time of the day. They might be deployed in the hot desserts of Dubai or in Iraq which has a temperature of 120 degrees.
The fitness training also includes activities on how to deal with stress during war. There have been reports that there is an increase in number for soldiers committing suicide because of psychological burden. This addition to the program not only makes the soldiers manage stress and depression but helps them as well to enhance their performance during and after the battle.
A program was created by the Army allowing government civilian to join the army fitness program. Although it is time bound for one six-month training phase. A person’s participation must be approved by his supervisor and will include three hours per week off from his administrative functions for the physical activities. Joining in this program should not hamper as well to the organization’s mission. Each participant will undergo strict medical screening to make sure it will not jeopardize the health of the person during the rigid training.
In March 2010, results of a study were announced that the fitness program improves the lives of employees through losing weight and decreasing the risk of heart related problems. The participants for this study were hospital workers for 12 weeks and underwent a program focused on diet and exercise. The participants did well and had improvements such as overweight and obese participants lost a lot of weight, reduced their blood pressure and cholesterol levels, and at the end of the program their waistline has been trimmed down.
Behavioral Health Challenges and The Evidence-Based Subconscious Restructuring
Nov 29th
With over ten percent of the US population over the age of six on some form of antidepressant medication a straight forward solution for the challenges of our behavioral health system is imperative. This can only be done with a fundamental outline of what needs to be addressed and then a solution for each of these issues. Following is a concise outline of these challenges and the evidence-based Subconscious Restructuring® solution.
Behavioral Health Challenges
Standardization: The range of guidelines for behavioral health published at different times, in different countries, for different constituencies, with different methodologies, and potentially deriving different clinical recommendations can make it extremely difficult if not impossible for counselors and clinicians to determine which of these guidelines’ recommendations best apply to them in their clinical work.
Evidence-Based Data: Current methodologies generate observational, subjective data from the clinician. The primary measurement needs to be focused questions in regard to the emotional state of the client and this data needs to come directly from the client.
Speed of Deployment: The translation of research into clinical practice is to slow. Once an evidence-based process is established, the speed at which it can be deployed and immediately utilized is of critical importance.
Treatment Stigma: The stigma associated with psychotherapy and the contraindications of psychopharmacological treatment creates a significant reluctance to treatment by most people.
Remote Implementation & Management: In a corporate or military environment oversight may need to be managed from a central location anywhere in the world.
The Evidence-Based Subconscious Restructuring® Solution
Standardization: SR® provides a step by step process which maintains focused, structured, guidelines among all counselors, coaches, and psychiatrists. This ensures a consistently effective and measurable treatment.
Evidence-Based Data: SR® is based on three time proven instruments. The first is an “Emotional Checklist” the second a “Behavior Control Checklist” and third a “Relationship Satisfaction Scale.” Depression, fear, guilt, anger, motivation, and suicidal thoughts and more are all measured within these three instruments. All data from these three instruments is generated by the client and progress is calculated automatically at every session when the SR® online component is used.
Speed of Deployment: Certification in the SR® process can be done in five days and as quickly as two days. A newly certified SR® Counselor will complete their certification and be ready to deploy SR® as soon as their first before and after data with a client is generated and approved. Key personnel within the corporate or military environment who become Master SR® Certified will be able to perpetuate the administration and certification of the SR® Process on a continuing basis.
Treatment Stigma: All students, employees or soldiers, healthy included, may be monitored without actively seeking help with the standardized 22 point questionnaire of SR®. This means SR® could be implemented from age 7 forward as a preventive measure. The online SR® component allows for discrete counseling from any location.
Remote Implementation & Management: The SR® online component facilitates global management of SR® Certifications, individual or group counseling, and private communication between counselor and client. A single SR® Supervisor may monitor the effectiveness of SR® Counselors in multiple locations.
Manage the Risk of Breast Cancer by Adopting Healthy Lifestyle Changes
Nov 23rd
Most Primary Care Physicians recommend a breast exam and screening mammogram for their prevention strategies of breast cancer. Although these are options for screening, cancer is a chronic disease where many body systems are out of balance, there is a lot more that can be done to promote good health. I encourage women to become proactive and adopt healthy lifestyle changes to reduce the risk of getting breast cancer. The following information consists of recommendations based on a study of 800 articles that looked at successful lifestyle modifications that influenced the prevention of breast cancer.
In 2009, the AICR (American Institute of Cancer Research) issued an updated report suggesting that lifestyle changes could prevent an estimated 38% of all breast cancer cases, about 70,000 cases each year. New data collected since the report’s publication shows that modifications in diet and exercise can indeed decrease breast cancer risk by more than one third. In addition, the report outlines how a variety of dietary constituents impact the risk for many types of cancer. Some specific recommendations from the report are summarized below:
PHYSICAL ACTIVITY: Physical activity should be a part of your daily routine. Exercising 3 to 5 times a week has proven to have beneficial effects on almost all chronic diseases. Find an activity that you enjoy, this should help you stick with the regimen.
BODY FAT: Be as lean as possible within the normal range of body weight. Your total fat should be between 20 and 25%. The Body Composition Analysis (BCA) is a great tool to help manage the ratio of fat, fluids, and solids. This test takes a few minutes and can be done at Preventive Medicine.
FOOD and DRINK THAT PROMOTE WEIGHT GAIN: Limit consumption of high glycemic foods: starchy foods, breads, white pasta, pastries, donuts, cakes, etc. Avoid sugary drinks: juice with more than 10 grams of sugar per serving, soda, kool-aid, etc. The information provided in the report recommends eating at least 5 servings of a variety of non-starchy vegetables and fruits daily. Eat relatively unprocessed cereals and/or legumes with every meal.
PLANT FOODS It is best to consume a plant based diet. This diet should include a wide range of fresh fruit and vegetables that have a variety of colors. I advise eating locally grown or organic food whenever possible. Legumes such as peas, beans and lentils are plant based and provide a good amount of dietary fiber and protein to meet your daily needs. I further recommend consuming grains in their whole form rather than products made from their flour.
ANIMAL FOODS: Limit intake of red meat and avoid processed meat. If you eat meat, it is better to get them from sources that allow animals to roam in a free-range pasture, not given hormones, antibiotics, or kept in a feed lot. Remember the data from The China Study: humans need to limit their consumption of animal protein to less than 10 percent of their total protein for the day. For example, if a person needs 60 gm of protein per day, then 10 percent is a mere 6 grams. One egg provides 6 grams- that would satisfy your protein needs for the day! Most of us need 0.5 to1.0 gram of protein per kg of body weight. To convert from pounds to kilograms simply divide weight in lbs by 2.2. For example, if you weigh 140 lbs (140/2.2=63) you should try to consume less than 6 grams of animal protein per day.
ALCOHOLIC DRINKS: Limit alcoholic drinks. Women are allowed two to four drinks a week, if tolerated or desired.
PRESERVATION, PROCESSING, PREPARATION Limit consumption of: salt preserved, salty, or salted foods.
DIETARY SUPPLEMENTS: Aim to meet nutritional needs through diet, with targeted supplementation based on your specific needs. This is determined through gene or nutritional testing. At Preventive Medicine we offer Estrogenomics which checks genetic potential for detoxification, bone health, inflammation, and clotting potential. We also offer several options for nutritional testing.
BREASTFEEDING: When considering pregnancy plan on breastfeeding exclusively for six months and continue with complementary breastfeeding thereafter. Breastfeeding is protective for both the mother and child.
CANCER SURVIVORS: Follow the same recommendations for cancer prevention.
TOXICITY: In addition to the above stated recommendations, at Preventive Medicine we address toxicity on many levels. Toxicity can be the root cause of many chronic illnesses. I recommend eliminating all commercial household cleaning products and toxic garden pesticides. Replace them with safe, organic and biodegradable brands. Drink pure filtered water and reduce stress.
We have several tools to assist the body with detoxification, such as Foot Detoxification, nutritional changes, and supplements such as Chlorella. These resources can be found here on our website. Every individual has specific needs and Health Plans are developed based on your consultation and lab results. You may consider doing one of our detoxification lab panels and building a customized detox plan suited to meet your personal needs. Ask a staff member for more information or to schedule a consultation.
RESOURCES:
• Citation: World Cancer Research Fund/American Institute for Cancer Research.
• The Second Expert Report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective. Washington, DC: AICR; 2009.
• The China Study by T.Colin Campbell, PhD & Thomas M. Campbell II
• Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr., M.D.
• UltraPrevention by Mark Hyman, M.D. & Mark Liponis, M.D.
SPECIALTY TESTING: Preventive Medicine offers two specialized tests: Estronex and Estrogenomics. These tests measure risks associated with estrogen-sensitive cancer. Schedule a visit with Dr. Rathod to determine whether these assessments are beneficial for you.
Dr. Varsha Rathod is a board certified Rheumatologist and Internist at Preventive Medicine in the Westport Plaza Area of St. Louis, MO. The practice has focused on a combination of traditional and holistic medicine since 1967. For more articles and information about integrative solutions please visit www.preventivemedicinestl.com or call Preventive Medicine at 314-997-5403.
The information presented in this publication is for general educational purposes only. It is not intended to be used for the diagnoses of any illness. It should not serve as a substitute for being evaluated by a certified healthcare provider. If you suffer from any of these conditions you should consult a physician or an appropriate health care provider.
Tips For Minimizing Your Salt Intake
Nov 23rd
To maintain a healthy blood volume and correct balance of water and minerals in our body, we need salt, which is a combination of Sodium and Chloride. Actually it is sodium, being a mineral, which regulates the pressure of fluids in our body hence a higher intake of salt increases blood pressure. Increased blood pressure affects organs in our body like Kidney, which cleans the blood, Liver which helps in making new cells and Heart which is responsible for circulation. High sodium intake resulting in high blood pressure does not necessarily mean a low intake will result in low blood pressure. The safe way is to take salt in moderate quantities.
To fulfill our body’s requirement of sodium, we need about 1500 milligrams of it every day. The maximum that the experts recommend for an adult is 2300 milligram per day, which we can get from one teaspoon of salt. We get the required quantity of sodium from the salt we take in our normal diet. According to a research, an American normally consumes 4000-6000 milligrams of sodium in a day. Pregnant women are the only exception, because they need higher dose of sodium during the pregnancy period.
Sodium occurs naturally in most of the essential foods that we eat daily, like meats, grains, dairy products, vegetables and nuts. Sodium is also present in moderate to large quantities in packaged and processed foods. A study shows that our intake of sodium from table salt is just 5 per cent and 6 per cent from the essential foods and where as 90 per cent comes from the packaged and processed foods.
Few tips to minimize our daily intake of salt:
1. In order to satisfy your taste buds, flavor your foods with herbs such as garlic, oregano, basil etc. Always sprinkle salt in the end when cooking food. This way you will use less salt and retain the taste.
2. Remember ‘Low Fat’ or ‘Low Calorie’ packaged foods have extra sodium to compensate for the missing flavoring agents. Try to avoid fast food or order smaller quantities.
3. Packaged and processed foods have extra quantities to increase shelf life. Always read the label for nutritional values. Foods containing large quantities of MSG, baking soda, baking powder or other ingredients having sodium are to be avoided.
4. Make a habit of choosing ‘Low-on-sodium’ soups, snacks, butter and frozen foods.
5. Packed pickles, olives etc. are rich in sodium content, as they are soaked in brine and saturated in salt.
6. Fresh and green vegetables, fresh cut meat and fish are better for health. If you have to use canned raw vegetables, rinse them thoroughly under running water to remove the extra salt.
Though it looks like an insignificant thing, salt has a major role in keeping our body healthy. It can be a preservative for packaged foods, but an extra pinch of salt does not preserve our vital organs. So keep your taste buds under control to keep your health under control.
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Six Suggestions for Enhancing Stamina and Also Energy
Nov 23rd
Lack of stamina is a result of an inactive lifestyle. It may lower our productivity at home, work, in school, sports, and also other day to day activities. Stamina degrees vary from one person to another since they rely on many aspects such as age and sex. However, no matter the difference, your stamina could be improved by regular and strategic effort and also the utilization of wellness items. To aid increase your stamina, adhere to these basic ideas:
Determine what objective you intend to achieve
You need to understand the kind of goal you need to accomplish. You can decide to increase your energy as well as stamina, build muscle tissue, or concentrate on boosting your energy. You should consider that it requires effort as well as dedication in order to accomplish your objectives.
Create an attainable and also reasonable training program
If you need to improve your stamina, carry out things gradually. Moving immediately into intense workout routines is not the ideal idea. That’s the reason you need to develop an attainable and reasonable training program with exercises or activities that you can do within a given time period. Start with low-intensity workout routines and slowly move up to more intensive ones.
Start jogging
Strolling is a mild and easy physical exercise that not just allows you to improve your stamina but also benefits your entire health. Since it is an easy exercise, it’s the great physical exercise to start with if you have not been exercising regularly. It can help relax the muscles, helps in weight reduction, promotes good sleeping patterns, and eases depression and other stress-related issues. Moreover, it can improve stamina and boost the performance of our lungs and also coronary heart.
Try out running
If you’re really serious about increasing your strength and stamina, move on to a harder type of physical exercise. Running is one method that is widely used to boost stamina. This can be done by jogging early in the morning and also covering a certain distance and then raising the distance and your velocity over time. To make it more pleasant, you could jog with your close friends or some members of your family.
Find an exercise which you like
You will observe major improvements in your overall performance and output when you do stuff you are interested in. Therefore, it is best to look for physical exercise which you like. You may go bicycling, hiking, rock climbing or even swimming. You might consider swimming a basic activity, but the positive aspects you can get from it are higher than you might expect. It isn’t just regarded as an excellent cardiovascular workout but could tone the entire body. With constant swimming and also elevated length, your stamina will really be at its best.
Push your own limitations
Critical for improving your stamina is exceeding your restrictions. You may notice that the activities you started performing become simpler as you perform them on a constant basis. You may even feel better, not only physically but mentally as well. You could enhance your stamina by maximizing the length and also depth of your activities. For instance, you can double your walking or running distance, raise the pace of your walking, swim more laps, accomplish more repetitions in your exercise routines, or add more weight to your strength-building exercise.
Self-discipline is also critical for acquiring your aims of enhancing stamina and also energy. But never overdo yourself because this can lead to serious health problems.
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Written by Patricia Strasser. For more information about LifeWave Patches and how they might improve your energy as well as stamina, please visit http://experiencelifewave.com/products/