Contents

Choosing the right protein powder for your physic goals

Choosing the Right Whey Protein Powder

Choosing the Right Whey Protein PowderWhen you start looking for a whey protein supplement, you will most likely consider a whey protein powder because these are typically less expensive than other types of whey protein. Whey protein powder can be just as effective as other types of whey protein products, but it is essential that you choose a quality whey protein powder. Unfortunately, when you walk into your local health food store to purchase a whey protein powder, you will probably be expecting a qualified sales person who knows all about the products on the shelf. What you will actually - most likely - encounter is a teenager who doesn't know the first thing about body building, much less the products on the shelf in the store where he or she works. They are just there for the minimum wage paycheck. Even if the sales person is qualified to answer your questions, they represent their company - not you - and will suggest the product that nets them the highest profit, instead of the product that is going to net you the most benefit. The first step is to know your protein, and to realize that whey protein isolate is the best choice. Whey protein isolate is sold in whey protein powder form. Learn to read labels carefully to ensure that you are getting the right product - the one that contains everything you want, as well as the one that uses a manufacturing process that doesn't filter out or reduce the beneficial nutrients of the product. Educate yourself, and you won't have to depend on a sales clerk knowing what you need.you will know, and you will know how to examine labels to find what you do need. The next step is to ignore the prices listed for those whey protein powders. If you are making your selections based first on price, the chances are really good that you won't be getting a good product, and of course, there is no need to ask a sales person or to take the time to educate yourself. Your decision is already made, based on price. Don't make this mistake. Next, look for the whey protein powders that are pure. This means that they do not include carbohydrates, and again, whey protein isolate is what you should be looking for. If you look simply for whey protein isolate, the choices become way less confusing. Otherwise, your eyes and senses will be assaulted with too many choices. You will see whey protein powder with other proteins. You will see whey protein powder with Casein. You will see whey protein powder with Soy. The choices go on and on, and in the end all you really need is a whey protein isolate powder. Again, it cannot be said enough, it is vital that you educate yourself concerning whey protein powder before you start buying. Otherwise, you will find that you are wasting a ton of money on products that are not giving you the maximum benefits. " " "Whey protein powder" " " is important to body building, but it only counts if you use a quality whey protein powder.

Are Trans Fats Clogging Your Arteries?

Are Trans Fats Clogging Your Arteries?

What do these products; Dunkin donuts, Mrs. Smiths apple pie (frozen), Nabisco Chips Ahoy, Kellogg's Low Fat Granola (without raisins)Pillsbury Buttermilk Waffles (frozen), Jell-O Pudding Snacks Chocolate Flavor, Frito-Lay Tostitos Restaurant Style Tortilla Chips* have in common aside from being such all time American favorite goodies? All of them are guilty of having trans fat, as tested by the Consumers Union of the USA, an independent non-profit organization whose mission is to empower consumers to protect themselves, have conducted.What is trans fat you may ask? Because you now know, the foods that have this often unlabeled but present ingredient. Trans fat results from hydrogenation. Hydrogenation is a cooking process where in hydrogen is added to vegetable oil, from this a certain percentage of the unsaturated fat is then transformed into trans fat. Trans fat contains characteristics that make it useful for several reasons: Increases the shelf life of packaged food. Stabilizes the flavor of foods containing saturated fats, among others. Solidifies other key ingredients like margarine and other baked goods.Unfortunately, it acts like saturated fats in that it clogs the hearts arteries. This is a serious concern as most Americans consume 4 to 5 times as much saturated fat as trans fat in their diets.The alarm sounded over trans fat is due to the recommendation of the National Academy of Sciences Institute of Medicine, the body which advises the government on health policy. On July 2002, they issued their official position on trans fat: Trans fat worsens blood-cholesterol levels and almost surely increases the risk of heart disease.Because of this, the FDA issued a ruling wherein food manufacturers have been given until Jan. 1, 2006, to list trans fat on their nutrition labels. The transition was effected to minimize the need for multiple labeling changes, to allow small businesses to use up current label inventories, and provide a measure of savings.Take note too of the fact that health experts agree that it is not possible to entirely eliminate trans fat from your diet. However, you can take the following steps to ensure it stays at a minimum.Most food manufacturers have made the move to list trans fat ahead of the deadline, so you can check for the listing of trans fat on the Nutrition Facts panel directly under the line for saturated fat.When making a choice to choose foods low in saturated fats and cholesterol, use the general rule of thumb. That is remember, that 5 percent of the Daily Value or less is low and 20 percent or more is high.You can also do trade-offs, you dont have to permanently give up a favorite food to eat healthier. Try to pick a low fat version of that favorite food, or when you eat food that is high in saturated fat, consume other foods that are lower in fat content, during the day.You should also be aware that the energy bar you may be eating because it is healthier just might contain trans fat. Again, it is in your interest to check the nutrition panel. Due to the FDA's new label requirement, dietary supplements contain 0.5 grams of trans fat r saturated fat, must be listed in the supplement facts panel.This is why trans fat is called the stealth fat, it is found in a lot of dietary supplements and health foods. You may think you are making healthier eating choices, when the reality is what you are doing is clogging your arteries with a new kind of bad fat!

Coping with anxiety through martial arts

Coping with anxiety through martial arts

To win one hundred victories in one hundred battles is not the highest skill. To subdue the enemy without fighting is the highest skill. -- Sun Tzu, The Art of War A lot has been said about martial arts. There's a lot punching, kicking, and wrestling involved all considered as systems and tools of brutal force. This notion or preconceptions about the martial arts were developed, in a large measure, due to films and movies that depicted the combative arts as a means of inflicting violence. But in reality, the true aim of martial arts is quite exactly the opposite. At the core of every fighting philosophy are the values of valor, chivalry, nobility, self-control, and self-sacrifice. This art form is not just about fighting, combat, or self-defense. Martial arts philosophy stresses that people should live in peace and harmony. It also emphasizes respect for self and others, compassion, and a high regard for physical and moral excellence. In its purest form, the martial arts is practiced to achieve strength and enlightenment of the mind, body, and spirit. For thousands of years, different people from different cultures have practiced and propagated their own system of martial arts. These unique forms of self-defense and philosophies include the following:Karate (empty hand) Muay Thai (Thai boxing or kick-boxing) Tae Kwon Do (foot hand way) Wing Chun (forever spring) Silat (to fend off) Aikido (the way of harmonious spirit) Judo (gentle, soft way) Yaw-yan (dance of death) Jeet Kune Do (way of the intercepting fist)Jiu-jitsu (the soft, pliable method) Spiritual Benefits True achievement in martial arts is not gaining the force and skill to smash bricks, cement blocks, baseball bats, and blocks of ice. Neither is it the privilege of wearing different colors of belts nor the prestige of winning sparring championship titles or tournament trophies. The real value of martial arts is in helping individuals harness their natural physical strength and innate goodness of character. The power within the elevation of the spirit and the mind. The spiritual side of the martial arts is not religious in any sense but more closely related to the practice of ethics and philosophy. Spirituality in the martial arts is manifested in several training methods and techniques which includes breathing and relaxation drills. According to experts, these drills may help reduce stress and anxiety. Engaging in martial arts also helps people in their battle against emotional, physical, and mental stress and ailments. The deep breathing exercises, similar to the techniques of yoga, produce a calming effect on a martial artist. The inhalation of oxygen and the concentration involved in meditative execution of martial arts routines serve to relax the body and provide stillness in the mind during practice. In many martial arts schools, the promotion not only centers of the defensive aspects but also for the benefits of martial arts in coping with anxiety. Long-time martial arts practitioners attest that physical training has helped them deal with depression, insomnia, high blood pressure, and other related illness. To some degree, one can even shout away both "stress and anxiety" during a punching or kicking exercise.Mental Benefits Today, martial arts therapy is used as an unconventional treatment for children or adults with social anxiety disorders. Also known as social phobia, this condition refers to excessive, long-lasting anxiety due to various fears, worries and apprehensions. In general, people with "social anxiety disorder" have an intense fear of being judged or ridiculed by others. People with this condition may often be found in isolation or may only have very few friends. Through martial arts training, people with anxieties may be taught to improve their social skills at the same time as they learn self-defense. These individuals are also taught to develop self-respect and respect for others. By attending self-defense classes, people with anxieties slowly gain confidence and develop healthy relationships with other people in and outside the class. Regular martial arts practice not only provides skills in self-defense. More importantly, it restores or improves the self-image of the practitioner. Some precautions in practicing martial arts In general, the martial arts is an excellent means to achieve physical fitness and spiritual health. But if it is practiced carelessly or without proper instruction, the physical activities and routines involved in martial arts training may cause harm or injury. Certain very strenuous movements may put a high stress on the muscles and joints. It is also very important to give special attention to stretching. Stretching regularly to maintain or increase flexibility helps lower the risk of injuries. Indeed, the martial arts has a deep meaning and philosophy. It is a centuries-old way of training a fighter --- how not to fight, which is a paradox in the art and science of combat. These days, it is now one of the most popular means to attain physical health and to control stress and anxiety. But just like everything else in life, martial arts can be used either for good or for bad. For the serious practitioner, determining the proper and safe ways of training is as important as gaining the true, philosophical aims of the martial arts.

The Core of Sexual Health

The Core of Sexual Health

The body's core --- which includes the abdominal, lower back, pelvis, and hip area --- is considered the most vital part of the body. The core is where the body's center of gravity is located and this is where force production and movement begins. The muscles in this area work in harmony to provide stability to the body to bring force, power, and stability from the legs to the upper and vice versa. Many of the body's core muscles cannot be seen because they are hidden underneath the other muscles. According to health experts, a strong core makes it easier to do physical activities, even the most strenuous routines. They add that the core is very complicated and serves many important tasks that may lead to improved overall health and sexual health. A developed core is essential to stability and sports performance. Martial artists need developed cores to execute difficult kicks and attacks properly. Basketball players need core strength to perform acrobatic dunks and layups. Golfers need core stability to swing properly. More importantly, core training is important because training the muscles in this area corrects postural imbalance that may lead to injuries. By strengthening the muscles, tendons, and ligaments that support the spine, core training may help reduce the risk of lower back pain. In addition, a developed and stable core may help prevent injuries because stronger muscles support the spine, pelvis, and shoulder joints. A well-developed core is essential to attain full range of body motion --- an ability needed for both work and leisure. For these reasons, health and fitness experts recommend people to undergo core training. Core Training, also called core muscle training, core stability, and core strengthening provides a protective defense to the spinal cord and several organs of the human body. This kind of training may involve proper hydration, nutrition, core exercises, and body relaxation. Many fitness experts believe that core training can be used as an alternative solution to stress and anxiety, bad posture, and weight control. Other activities that involve core training are yoga, Pilates, and martial arts. These types of training help practitioners develop a healthy body, increase lifespan, achieve a state of bliss, and have a better sex life. Studies show that performing these exercise routines help promote more body energy, self-esteem, and increased testosterone levels. Stretching exercises in yoga, Pilates, and martial arts act serve as massage for the internal organs of the body, enabling the body's internal systems to function properly. Both Western and Chinese medicine support claims regarding the health benefits of having a well-developed core. According to eastern medicine, the core is the center of all human energy. These principles believe that the core is the source of the 'chi,' the power within. The 'chi' is responsible for self-healing, self-recovery, and self-realization. Chinese beliefs add that the this power is a life force and is present in every living thing. The 'chi' flows in the body thorough channels called meridians and give the body life nourishment and energy. The chi can be developed by meditation, visualization, and breathing. Activities that are done in yoga, Pilates, and the martial arts. The health benefits of having a developed core has been approved by science and eastern beliefs. Core strength is important to ordinary people and athletes alike. Incorporating them in a workout may reduce strength, avoid muscle injury, and improve posture and strength.

Ways to Boost Anxiety Treatment

Seeking treatment for anxiety is always a smart move. But, complementing treatment with other methods can increase the chances of success for anxiety treatment significantly. Below are several methods and techniques that can be used to complement and boost treatment for anxiety: InformationUnderstanding anxiety is the first step to a successful treatment. Asking your doctor, listening to seminars, and researching about anxiety can help you get informed about your condition. The better you understand your condition, the more you will be cooperative about the treatment procedure. Researching and studying about anxiety can also help you understand what your mind and body are going through. Cognitive therapyYour thinking patterns or mentality can affect the way you accept treatment or deal with your anxiety. Cognitive therapy helps you modify your thinking and perception of things into a more positive aspect. Diet adjustmentConsumption of red meat has been found to increase the production of stress hormones in the body which trigger anxiety attacks. If you are prone to anxiety attacks, switching to a more vegetable-dense diet is more beneficial. Fruits and produce encourage your body's production of feel-good hormones that are necessary into boosting your sense of well-being. Behavior therapyThis type of therapy primarily concentrates on desensitizing you from your fears by means of confrontation. By means of gradual exposure to situations or objects that cause you to feel anxious, you are able to manage your anxiety and ultimately, lose your fear. For example, if you get anxious about public speaking, behavior therapy will let you talk to a gradually increasing number of persons until you get comfortable with the situation. ExerciseEndorphins or feel-good hormones are released in the body through exercise. This reduces stress levels and improves your mood. Exercise is also an effective way of anxiety symptom management and coping technique. Correct breathing techniquesKeeping stress and anxiety at bay largely relies on minimizing symptoms that often include palpitations and shortness of breath. By learning correct breathing techniques, you can effectively minimize these symptoms and feel more in control of the situation. CommunicationAnxiety inhibits you from articulating the cause of your fear or worry. By learning how to effectively communicate your fears, you can analyze them objectively. Also, effective communication between you and your doctor guarantees a more comfortable working relationship. Confidence boostAnxiety is often rooted in people's belief that they are not good enough for other people. They see themselves as inferior to others which can worsen their condition. You can boost your confidence by learning a new hobby, improving on something you are good at, or taking personality improvement classes. These are just some of the many techniques or methods you can use to complement and supplement your "anxiety treatment" . Talk to your doctor about these methods and how they can benefit you. Discuss your options and find out which complementary therapy suits you best. Anxiety cannot be treated by medication alone. To recover fully, remember to take a pro-active role in your treatment.

Are You Fit?

Fitness refers to ability of the body to function with vigor and alertness. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes. But do we know if we are really fit? How do we tell? First, you might want to look at your exercise habits, if there are any. If there arent any exercise routines to examine, no fitness. Everyone, no matter what their age, benefits from exercise. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!Do you take in more calories than your body needs? Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances? If youre not making the most basic of efforts to take care of your nutritional needs, you arent a fit individual. You may not look sick, you may not have any noticeable symptoms of ill-health, but youre not the fit and toned individual you could be.What about the stress levels in your life? Do work in an environment with high levels of stress? Is your personal life a source of comfort or does it add to your stress levels? Do you engage in some form of stress-relieving activity? Stress is the number on contributor to heart attacks and strokes, since they manage to speed up the affect of the real culprits. Stress is basically an out of control situation for most adults today. We manage to schedule every moment of our free time, and leave ourselves with no time for quiet reflection, or time to deal with lifes unexpected emergencies.Fitness requires us to examine more than just our exercise routine. The mere definition of fitness refers to the bodys ability to meet physical stresses. That includes coping with our day to day life, getting from the beginning of the day to the end, without being worn completely out. In order to be truly fit, we find ways to rid ourselves of built up stress, the kind that begins to affect our muscles, muscle tone, and composition. Massages are the best cure for ridding our bodies of the stress buildup that can occur, even with exercise regimens and detract from our overall fitness. Exercises that demand total body involvement are the best for maintaining and improving your level of fitness most effectively. Running, swimming, jogging, dancing, cycling, and very brisk walking are some of the more popular total body involvement exercises.There are so many occasions to stop and question our efforts at maintaining optimal health, that we usually dont even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be fit, healthy, individuals.

Summary

Choosing the right protein powder for your physic goals