Sunday, August 07, 2011
The common theme among many professionals today is that they tell you to do long, boring cardio workouts to lose fat. "Get into your target rate and stay there for at least 30 minutes," they say.
Well what if everything these "experts" have been telling you for the past few decades has been completely and utterly wrong?
As more and more research is completed, we're finally finding out the truth about what types of exercises we should be doing.
That type of exercise is called interval training.
Interval training is simply intense exercise followed by brief periods of rest.
Let's take hill sprints for an example. Say there's a 50 foot hill by your house. You start at the bottom, sprint to the top (intense exercise), then walk back down to the bottom (brief period of rest). You then rinse and repeat the process.
So what are the benefits of interval training as compared to long cardio workouts?
1) It Takes Less Time - Interval training can last as long as a normal workout, but by no means does it have to. Since you'll put putting out more effort in each exercise period, you won't be able to sustain a very long workout. Usually 10-15 minutes is plenty for beginner or intermediate fitness levels.
2) You Dramatically Lower Your Heart Rate - When I first tried out interval training my heart rate was about 66 beat per minute - which is a little lower than average but no quite in the "excellent" range. After about 2 months or so I had my heart rate to around 50-55 beats per minute, which means that my heart is in elite condition. Just like any other muscle, your heart strengthens as it recovers. Since it recovers between each interval, you'll start to see a dramatic difference in your heart beat.
3) You Lose More Fat - With traditional cardio you lose fat because you burn it while you're working out. However, after you're done your metabolizing really doesn't stay on a "high" like it's on while you're exercising. With intervals, even though you don't burn as many calories during the exercises, you can burn much more fat for the rest of the day. You literally burn fat as you're sleeping!
4) You Don't Lose Muscle - With traditional cardio, you have to have a near perfect nutritional plan in order to not lose muscle. In many cases, even a perfect nutritional plan won't even help. However, with interval training you release HGH (Human Growth Hormone) which signals your body to grow more muscle and lose the fat. Why do you think sprinters have such lean muscular bodies while marathon runners are all skin and bone?
5) You Can Combine Programs - Chances are that you're currently on a weightlifting/cardio program right now. Well what if I told you that you could get the same benefits in less than half the time? One workout I like to do goes like this: First, I jump rope as quickly as possible for 50 reps on both feet, then 25 times on the left leg, then the right. Then I do it again. Next, I go inside and do 1-legged squats and ab work to catch my breath. Then I do a set of vertical leaps. Then it's back to the jump rope. It's a great lower body interval training workout that I do in a total of about 12 minutes.
You can design an interval training workout from practically anything you're currently doing. Remember, all you need to do is quickly get your heart rate up, then lower it back down. Do this a few times and you're done.
No longer do you have to go to the gym for hours on end, wasting your day away. No longer do you have any excuses why you can't workout. All you need is about 10-15 minutes and you can get in an incredibly taxing workout. Just be creative and have some fun.
Jeremy Reeves is a fitness enthusiast who has been studying health and fitness for a large part of his life. His website, http://www.fitness-made-fun.com is designed to help people put more fun into their workouts and help them to enjoy it much more.
Article Source: http://EzineArticles.com/750704
Sunday, August 07, 2011
from LivingFuelTV: Smart Meals
FOODS TO EAT
• Eat a variety of salads, green vegetables and brightly-colored, above-ground vegetables.
Super choices include broccoli, spinach, kale, mustard greens, collard greens, mixed greens, asparagus, green beans, peppers, cucumbers, brussels sprouts, barley greens, radishes and onions. Cooking decreases the nutrient quality, therefore these vegetables deliver the most nutrition when they are raw, juiced or lightly steamed. Consider eating larger servings of these vegetables as a good protein source at each meal.
• Add eggs to your diet.
Always eat eggs from organically raised, free-range or free-roaming hens that are not grain-fed. Look for high DHA on the label. Buying organic eggs is important, because in addition to pesticides and hormones, processed eggs are not as nutrient-dense. Eating eggs does not increase blood cholesterol levels. Be sure to eat eggs that have been prepared with low heat -- soft-boiled, poached, over-easy or raw. If your cooked eggs have been burned, do not eat them. And if they are not organic, never eat them raw!
• Organic chicken, organic turkey and wild game contain essential omegas.
If you are not eating organic foods and grain-free/grass-fed meats and eggs because of their compromised omega 6 to 3 ratios, then it is even more critical that you take LivingFuel Rx’s companion product, Super Essentials Omega, in doses equivalent to eating a medium-sized piece of fish (see Super Essentials Omega—The Perfect Companion to Living Fuel Rx).
• Eat only certified mercury-free fish.
Testing shows that unsafe mercury levels and other pollutants contaminate most fish, including farm-raised fish. If you choose to minimize your fish intake, you may instead rely on LivingFuel Rx’s companion product, Omega 3 & E, which is the most sophisticated essential fatty acids supplement on the market. If you do eat fish, try Pacific Salmon, Summer Flounder, Tilapia, Haddock and Sardines. These contain higher levels of the essential fats EPA and DHA. Be sure to AVOID commercial farm-raised fish that tend to be fed pollutants and are virtually devoid of omega-3 EPA/DHA essential fats.
• Great sources of protein provide needed sustainence.
Great sources of protein include beef (grain-free and grass-fed only; commercial beef should be minimized), bison (grain free/ grass-fed), lamb and LivingFuel SuperSmoothies (vegetarians can use Living Fuel SuperSmoothies or LivingProtein instead of meat).
• Cold broths, soups and stews cooked in low-heat are good choices.
These items are healthy as long as their ingredients are cooked in low-heat and contain ingredients consistent with the above.
FOODS TO AVOID
• Avoid desserts, soft drinks, sports drinks, fruit juices, sweet drinks, store-bought coffees and alcoholic beverages.
A 12-ounce glass of fruit juice can contain eight teaspoons of sugar. If you must have a soft drink, alcoholic beverage, juice or other “destructive carbohydrate,” then treat such as dessert and govern yourself accordingly. Artificial sweeteners such as Splenda and Equal should also be avoided.
• Minimize high sugar and high glycemic foods that quickly turn into sugar.
Such items include all grains, syrups, pasta, potatoes, white rice, oatmeal and breads. A good rule when considering these types of carbohydrates: “If it's white, it ain't right.” This rule is generally accurate, but note there are exceptions such as cauliflower, radishes and onions. Regular consumption of sugar and high-glycemic foods can trigger chronic hyperinsulinemia, which is the root cause of most aging-related diseases.
• Drastically minimize or avoid all pasteurized dairy products.
Pasteurization is beneficial in destroying dangerous germs. Unfortunately, it also kills off harmless and useful germs. When subjected to high temperatures, milk loses some of its nutritional benefits which is unfortunate since milk is one of the healthiest foods available prior to pasteurization. Only use pasteurized dairy products if they are raw and straight from the farm, prior to the pasteurization process. Raw organic butter and raw butter from grass-fed cows are very nutritious and are exceptions to the no-dairy rule. Note: Eggs are poultry, NOT dairy.
• Avoid unfermented soy products.
Because of its anti-nutritional properties, soy is unhealthy for most people. This holds true for most forms of soy EXCEPT for non-GMO and fermented soy such as soy sauce, miso or tempeh. Sadly, some 98% of the world’s soy crop is genetically modified and has been shown to have negative health consequences.
• Keep junk food, french fries, fried foods, pizza and margarine away.
Some experts identify junk food as the prime contributor to the obesity epidemic. Rather than looking at junk food as a tasty reward, try thinking of it as extra calories that won’t do your body any good. It’s a concoction of chemicals and artificial flavors that are a waste of health and money. Minimize calorie-rich, nutrient-poor snacks and convenience foods at all costs.
• Minimize heat when preparing foods.
The healthiest cooking methods involve light steaming, stewing or using a slow crock cooker. Eat as few over-processed and over-cooked foods as possible. The body has a difficult time digesting fried, barbecued, pasteurized, dried and other over-processed and over-cooked foods. A few of the worst offenders include cake mixes, dried milk, dried eggs, pizza mixes, dairy products and other boxed and processed foods.
Sunday, August 07, 2011
I know this is quite long, but Vit D is so important.
The Stunning Effect of This Single Vitamin on CANCER...
Posted By Dr. Mercola | August 06 2011
What if a cure for cancer has been right here all along? What if the very agency charged with protecting your health is the one keeping you from that cure?
The Truth about Vitamin D
Everyone's talking about vitamin D right now, especially since the Institute of Medicine's Food and Nutrition Board (FNB) updated their recommended dietary allowance (RDA) for it. The truth is that most Americans are deficient in vitamin D, and studies show that vitamin D supplementation can both prevent and kill many infections and diseases, including cancer.
Vitamin D isn't actually a vitamin, although scientists refer to it as such. It's actually a steroid hormone that you get from sun exposure, food sources and/or supplementation. The term refers to either vitamin D2 or D3, but according to the National Vitamin D Council, D3 (chemical name 25-hydroxy vitamin D) is real vitamin D, and is the same substance produced naturally through your skin by sun exposure.
Older research appears at odds on whether your body cares which form of D it's getting. But a study in the January 2011 Journal of Clinical Endocrinology & Metabolism found that D3 is 87 percent more effective than D2, and is the preferred form for treating vitamin D deficiency. It's measured in international units (IU's) in nanograms per milliliter, or ng/mL. The Vitamin D Council believes that a person's D3 levels should be at least 50 ng/mLfor your body to function properly. (To determine whether you might be deficient, you need to get your vitamin D levels tested, and ideally, you'll want to get tested regularly thereafter to ensure you're maintaining optimal levels year-round.)
Fourteen famous vitamin D researchers gave the FNB this information, but the FNB apparently ignored the information that the researchers presented because their "updated" RDA levels ended up being so pitifully low that it's doubtful it can significantly impact Americans' deficiency, let alone fight off diseases like cancer and heart disease.
Experts Protest 'Impossible' New RDA Levels
Depending on your age, the new recommendations are 600 to 800 IUs a day for adults and between zero and 600 IUs a day for children. The FNB also said that taking vitamin D in amounts of 10,000 IUs or more could be dangerous – but that's ridiculous, seeing that a 30-minute dose of sunshine can give an adult more than 10,000 IUs! Since countless studies indicate that much higher levels of vitamin D are required for optimal health, it's no surprise that experts lost no time denouncing the FNB's recommendations.
"It's almost impossible to significantly raise your vitamin D levels when supplementing (at the FNB levels)," the Vitamin D Council posted on its website.
Hidden Agendas and Conflicts of Interest
Suspecting that conflicts of interest and hidden agendas played a part in this, the Vitamin D Council filed Freedom of Information (FOIA) requests so they could examine the FNB's notes on the process. They're still waiting on an answer, but I'm wondering if it doesn't have something to do with the fact that over 1,350 clinical trials on vitamin D are currently being conducted by major drug companies, all based on the prevention or cure of many illnesses and diseases, including 388 for cancer.
From breast to prostate, to colorectal to brain cancers, and even basal cell carcinoma (skin cancer), Drug companies such as Pfizer and Merck are currently either sponsoring or collaborating on clinical trials based on the premise that vitamin D administered orally, intravenously or topically (for skin cancer) may either prevent or cure cancer. Cancer foundations and institutes are all in on the clinical study game as well, such as the National Cancer Institute and the National Institutes of Health. Even the U.S. Department of Defense and the Department of Veteran Affairs are studying ways to prevent and cure cancer with vitamin D!
What's really interesting is that several of these studies are using vitamin D in amounts of 50,000 IUs a day or more – which flies strongly in the face of the FNB's claims that self-supplementing with 10,000 could be dangerous to your health. Since recent studies show that supplements of up to 40,000 IUs a day don't appear to be toxic, and that doses as low as 400 IUs a day are too low to even maintain skeletal health, let alone prevent cancer,
The FDA's Definition of Drug vs. Supplement
Over 800 studies already show that vitamin D could have cancer-prevention and/or treatment possibilities. But the problem is that it's a natural substance that can't be patented as a simple supplement, meaning there's no real revenue in it, compared to a prescription brand drug. That's why many drug studies involving vitamins of any kind hinge on how the FDA defines drugs and supplements.
A drug is defined as a product meant for the diagnosis, cure, mitigation, treatment, or prevention of a disease. A supplement is defined as a product that is meant to simply "supplement" or "enhance" a normal diet within the daily allowances recommended by the FDA. Drugs – and retailers who sell supplements are not allowed to tell you that vitamin D can possibly "prevent, mitigate or cure" cancer without having the FDA accuse them of selling a drug that hasn't been approved through the proper FDA process.
Again, Follow the Money if You Want to Know the Truth
That process of getting a drug to market costs an average $359 million and takes nearly 10 years– with a good portion of the money going directly to the FDA through user fees. Over the years these fees have become a major funding source for the FDA. What drug companies get in return is faster FDA reviews and drug approvals.
As a result, a kind of you-scratch-my-back-I'll-scratch-yours scenario has ensued, with drug companies maintaining major leverage over the FDA when it comes to protecting their revenue sources, including making sure the $60 billion-a-year supplement business doesn't get in the way of drug sales. The history of FDA laws and regulations on file at Harvard Law School, explains how years ago an FDA task force long ago established this policy
"… to ensure that the presence of dietary supplements on the market does not act as a disincentive to drug development."
So how does this relate to too-low RDA levels for vitamin D?
A look at the clinical trials shows that most of them involve "high-potency" D3 supplements, which puts them in the drug category if it turns out they can mitigate, treat or cure cancer. And that means they can be patented – and sold to you as prescriptions at sky-high prices.
Drug Companies Are Elbowing Their Way into Your Healthcare Plan
Another way that Big Pharma has moved in on the cancer industry is through pharmacy benefit managers (PBMs), which administer drug benefits for about 95 percent of all patients with prescription drug coverage. PBMs decide which drugs flow through the healthcare system. Supposedly they choose the best drugs and prices for your plan. But what if I told you that the businesses that sell the drugs have been helping to decide which drugs your PBM pays for?
Regulators have been working hard to nip conflicts of interest in the bud, but over the years numerous court cases have shown that drug companies and PBMs working together has led to higher prices and limited drug choices – and allegations of price-setting through secret deals with pharmaceutical companies.
Official Agencies Wedded to Toxic Chemotherapy
I have an employee who was diagnosed with breast cancer last year. After her mastectomy, she was told she had several months of chemotherapy and radiation ahead of her. But she sought a second opinion at a renowned cancer treatment center – and learned that chemotherapy was NOT going to be part of her treatment plan because her type of cancer doesn't respond to chemotherapy.
"And since chemo is poison, why would we want to poison you for no reason?" the oncologist told her.
That's right – a person in the business of "selling" cancer treatment actually said he wasn't going to poison her "for no reason" – something I consider unusual in an industry that is wedded to toxic chemotherapy. The employee was pronounced cancer-free four months later, without chemo or radiation, which may leave you wondering, as it did me, how many patients die every year from toxic chemotherapy they got but didn't need?
Some experts believe that as much as 25 percent, or more, of patients who undergo chemotherapy are killed by it. Dr. Vincent Speckhart, a former U.S. Air Force flight surgeon and oncologist, was so concerned about deaths from chemo that he told a Congressional committee:
"After 13 years of using FDA-approved chemotherapy protocols, I concluded that such therapies were extremely toxic, poorly tolerated, and not effective in prolonging survival in most solid tumors of adults. In 1983, my patients began to request therapies other than chemotherapy. I agreed, and without even knowing it, I became an 'alternative practitioner' and was red-flagged by opponents of this form of therapy."
In other words, if you're a physician who divorces the status quo of cancer treatment, you'd better watch out. In his book, Haley talks about how this "gross government intrusion into the healing arts," costs thousands – and perhaps millions – of lives and facilitates the drug industry by squelching people like Dr. Speckhart and Burzynski.
Arm Yourself with Knowledge to Protect Your Healthcare Freedom
It doesn't help that the FDA as well as other "official cancer medicine" agencies have a swinging door of employees going back forth between the agency and Big Pharma to work. In a new book, "National Cancer Institute and American Cancer Society: Criminal Indifference to Cancer Prevention and Conflicts of Interest," former Cancer Prevention Coalition president Dr. Samuel S. Epstein shows just how bad the conflicts are.
Quoting former NCI director Samuel Broder, Epstein says "the NCI has become a government pharmaceutical company." And the ACS, Epstein says, is more interested in "accumulating wealth than saving lives." With close ties to cancer treatment businesses, the ACS has a track record that "clearly reflects conflicts of interest" when it comes to cancer treatment policies and prevention strategies, Epstein alleges.
And so it goes… So, what you can do to protect yourself from getting cancer, or what can you do if you already have it? The good news is that knowledge is power, and there are things you can do for yourself, right now, not to only to prevent cancer, but to make sure you have the right cancer treatment if you do get it.
Because cancer is almost wholly a man-made disease, it's especially important to recognize that you do have power over many things that could cause you to get cancer. Taking control of your health will put you in a position to make the best health decisions possible if you do get cancer.
Here's a list to get you started on a cancer prevention plan:
Normalize your vitamin D levels with safe amounts of sun exposure. This works primarily by optimizing your vitamin D level. Ideally, monitor your vitamin D levels throughout the year.
Control your insulin levels by limiting your intake of processed foods and sugars/fructose as much as possible.
Get appropriate amounts of animal-based omega-3 fats.
Get appropriate exercise. One of the primary reasons exercise works is that it drives your insulin levels down. Controlling insulin levels is one of the most powerful ways to reduce your cancer risks.
Eat according to your nutritional type. The potent anti-cancer effects of this principle are very much underappreciated. When we treat cancer patients in our clinic this is one of the most powerful anti-cancer strategies we have.
Have a tool to permanently erase the neurological short-circuiting that can activate cancer genes. Even the CDC states that 85 percent of disease is caused by emotions. It is likely that this factor may be more important than all the other physical ones listed here, so make sure this is addressed. My particular favorite tool for this purpose, as you may know, is the Emotional Freedom Technique.
Only 25 percent of people eat enough vegetables, so by all means eat as many vegetables as you are comfortable with. Ideally, they should be fresh and organic. Cruciferous vegetables in particular have been identified as having potent anti-cancer properties. Remember that carb nutritional types may need up to 300 percent more vegetables than protein nutritional types.
Maintain an ideal body weight.
Get enough high-quality sleep.
Reduce your exposure to environmental toxins like pesticides, household chemical cleaners, synthetic air fresheners and air pollution.
Reduce your use of cell phones and other wireless technologies, and implement as many safety strategies as possible if/when you cannot avoid their use.
Boil, poach or steam your foods, rather than frying or charbroiling them.
Friday, August 05, 2011
"We often take for granted the very things that most deserve our gratitude."
I know, I am grateful for my family, my house, my food on the table, my health, my wonderful country ... So many things to be grateful for. Have a wonderful day!
Thursday, August 04, 2011
"As for worrying about what other people might think - forget it. They aren't concerned about you. They're too busy worrying about what you and other people think of them."
Michael le Boeuf
Speaker and Author
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