Anti-Aging Regimen: It Pays Off

Anti-Aging Regimen: It Pays Off
--------------------------
If you want to be in charge of your aging process (and you
can be), having a plan that includes a daily "do or die"
regimen is vital. It must also be automatic. Discussion
with yourself about "should I or shouldn't I do it today,
or "do I have time today" isn't allowed. You just do it.
That's one of my major rules to successfully control the
aging process.

What is a regimen? It's any system or procedure you devise
that you believe is essential to maintain and improve your
health. It should also help you be where you want your
health and life to be in 25 years.

My daily regimen includes (among other things) taking
supplements. For example, first thing in the morning, I
whip up in a blender my "wakeup potion." It consists of
calcium ascorbate crystals, collagen powder, a potent
greens powder and a dynamite vitamin powder, water and some
orange juice.

Why this mixture?

I've been taking calcium ascorbate crystals for years.
It's a non acidic form of vitamin C, so it's easy on the
stomach. It's tasteless and soluble in water. I take about
10 grams (10,000 milligrams). The government, knowing what
is best for us, says the minimum daily requirement for
vitamin C is about 50 milligrams. That dose is better than
nothing at all, but it's useless to help control the
ravages of aging.

I use collagen powder to help support bones and joints and
above all, to keep my skin smooth. Cosmetic creams that
contain collagen or promote collagen production are good,
but you can't beat collagen taken internally for maximum
benefit.

Using a potent greens powder is essential for two reasons.
First, you want to keep your body in an alkaline state. The
greens powder helps to do that. It would be better to juice
your own fresh greens, but who has time?

Why is it important to be alkaline? I believe cancer can't
survive in an alkaline environment. If you wonder what
state your body is in, go to the health food store or a
pharmacy and purchase test strips to determine
acidity/alkalinity. Put a strip on your tongue. If you are
in an alkaline state, the paper will turn green. If it
turns yellow, you are in an acid state. A
yellowish-greenish color somewhere in the middle is okay.

The other reason I use a greens powder is that it's almost
impossible to eat enough green vegetables. Eating a serving
of broccoli or spinach grown in deficient soil, treated
with chemicals to extend shelf life and sprayed with
pesticide does little to enhance health.

Finally, I use a "souped up" vitamin powder for the same
reason that I don't count on daily intake of vegetables or
fruit to provide the nutrients needed to maintain and
protect health.

Having a regimen pays off and I encourage you to develop
one of your own. In 25 years, when you look and feel as
good as you did 25 years earlier, you will be glad you did!

----------------------------------------------------
Barbara Morris, R.Ph. is a pharmacist and youth
preservation strategist. She is author of Put Old on Hold.
Sign up for her monthly newsletter at
http://www.PutOldonHold.com and receive free ebook, "Twelve
Unique Diva Tested Tips for Fabulous Skin."

6 Reasons Why Exercise Programs Fail

6 Reasons Why Exercise Programs Fail
--------------------------
Failure to set goals ­ Goal setting is one of the most
important aspects in anything you attempt. What do you want
to accomplish and in what time frame? If you don't have
concrete goals, you don't have a plan.

You should set short-term goals, (daily and/or weekly) as
well as long-term goals (monthly and/or yearly). Goals give
you vision and depth. They allow you to work toward
something, rather than floating around aimlessly with
nothing to shoot for.

Jumping in with both feet ­ Jumping into a fitness program
with both feet is very common. Many times people get all
ho-hum with their goals and exercise program and have a
do-or-die attitude. Granted, it's a good attitude to have,
but it can also be a legacy.

Begin your program slowly by taking small successful steps
each day, week, and month rather than just diving into the
program and hitting rock bottom suddenly. You must have
elbow room to ensure success. The body does respond to
small amounts of exercise and those who begin by doing too
much too quickly end up on the sidelines due to burnout.

Carrying all your eggs in one basket ­ All too often, many
people begin their fitness endeavors by cutting calories,
adding endless hours of cardio, and popping weight loss
supplements left and right. Your body adapts very quickly
and if you use all your resources at one time, you won't
have anything to fall back on when you hit a stalling point.

Begin lowering calories slowly and adding cardio slowly.
Keep harmony and balance. After a few weeks you can
incorporate the supplement of your choice to help give the
body a boost.

Not knowing where to begin ­ Not knowing where to begin is
not uncommon. Many people don't have a starting point or
know how to create one. Establishing a starting point is
crucial and can be a significant factor in your success.

A quality starting point should include your current body
status (weight and body fat percentage). This will allow
you to determine your caloric base and macro nutrient
intake. In addition to your stats, you need to make a
fitness plan to include resistance training and cardio to
build lean muscle and decrease body fat.

Not following the fitness plan ­ Many create wonderful
fitness programs, yet fail to follow it properly. This can
be anything from not doing it at all or simply doing too
much. Most of the time my focus is on those not following
it, but in this case I want to tap on those who do follow
it, but in excess.

If you create a plan of weight training four days a week
for 45 to 60 minutes and cardio for four days a week for 30
minutes for the first week and cardio 40 minutes the second
week, then do that. Don't overstate your cardio before it's
time. More is not better. It's how you implement it.

Improper nutrition ­ You can exercise until you are blue in
the face and you won't see desired results until your
nutrition is in order. Many venturing onto a fitness
program choose poor quality food rather than whole food
that nourishes the body.

For continual success in your fitness endeavors, set short
and long-term goals, pace yourself, create a fitness
program and follow it as prescribed. Staying consistent on
your program will ensure success.

----------------------------------------------------
Karen Sessions has been in the fitness industry since 1988.
She is a nationally qualified bodybuilder and holds two
personal training certifications. She has written 6 ebooks
on fitness and has helped hundreds of clients transform
their bodies.

http://www.theelitephysique.com

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Abdominal Muscle Exercises

Abdominal Muscle Exercises
--------------------------------
As a personal trainer, I get asked this question at least
once a day, "Which the best exercises to get firm, flat and
toned abdominals?" It's not an easy question to address,
since there are hundreds of abdominal exercises.

Let's face it. Our eyes gravitate towards a flat and well
toned abdominal region. We all want that elusive flat, firm
and enviable look of 'washboard abs'. The muscles of your
abdominal region, and indeed the midsection aren't
isolated; they weave through your torso like a web of
high-tensile steel, and it's critical to train them the
right way.

So how do you get results fast? A recent study by the
American Council on Exercise has the answer. Let's discover
the 3 most effective exercises to get flat abdominals, the
correct way to breathe during abdominal exercises and tips
and tricks to get results faster. I have integrated these
exercises to help thousands of clients get results. You can
view my clients in action with exercise videos and download
full color abdominal exercise routines, diet plans and
ebooks by registering on my websites mentioned at the end
of this article.

A California study conducted by the American Council on
Exercise has determined that the classic sit-up is not the
best answer for stronger, flatter abdominals. The
conclusions were intriguing, to say the least. The
traditional sit-up was among the least effective abdominal
muscle exercises.

Sit-ups (in which you raise your trunk up from the floor
with your knees straight or bent) involve the hip muscles
disproportionately relative to the abdominals. This means
the hip muscles work more and the abdominal muscles work
less i.e they are not getting trained in the right manner.
In addition, there is an unnecessary (and potentially
harmful) strain on the lower back. The sit-up is not only
ineffective, but potentially harmful.

There's more, and it's equally surprising. The study
indicated that several gadgets for the abdominals were
either ineffective or marginally more effective than a
regular abdominal crunch, which doesn't cost you anything,
other than the time required to learn the right technique.

Now for the big news. The top three abdominal muscle
exercises were:

The Bicycle maneuver. The Captains Chair. Crunch on an
exercise ball.

For best results.

Start with 2-3 sets of each exercise, 8-10 repetitions.
Increase by 8-10 repetitions each week till you work your
way up to a set of 40 repetitions in each set. 2 sets of
35-40 repetitions a day for the abdominals is ideal, and
you do not need to train more than that.

Breathing during abdominal muscle exercises.

With all abdominal muscle exercises, exhale as you contract
/ exert / come up / crunch your abdominals; inhale as you
relax / lower / return to the starting position.

Points to remember.

1. If you have lower back injuries or pain, consult a
doctor before you begin, so you don't hurt yourself. Also
see a physician if you are over 35, have been sedentary for
a long time, have high blood pressure and/or cholesterol,
are a smoker, have chest pains or shortness of breath or
have had a joint or muscle injury.

2. It's not the number of repetitions, but the quality and
technique that gets results. Overdoing sit-ups can hurt
your lower back. Besides, the best way to get those flat
lower abdominal muscles is to be patient for 8-10 weeks,
eat a healthy diet and do regular aerobic exercise.

----------------------------------------------------
For more information about abdominal exercises and to
download free and full-color exercise routines, diet plans
and grocery lists, visit
http://www.best-weight-loss-programs.net/ . For free
bonuses and exercise for women, visit
http://www.toningforwomen.com/ . To train with Nitin
Chhoda, visit http://www.phonefitnesstrainer.com/

What you should do for Your Ankle Sprain

What you should do for Your Ankle Sprain
Copyright (c) 2006 Ted Crawford

Ankle injuries account for about two million injuries per
year and about 20% of all sports injuries in the United
States.

An ankle sprain results when you turn or twist your ankle
in an unusual way and the ligaments over stretch or tear.
When you sprain your ankle, your ankle will hurt even if
you aren't standing on it. Your ankle will swell, be
bruised, and you may not be able to put weight on it or be
able to move it very much.

You should go to the doctor if your ankle hurts to the
point that you cannot stand on it or if your ankle and foot
feel cold or numb. Most ankle sprains DO NOT require an
xray. Your doctor will determine if you require one or not
to rule out a fracture.

Here is what you can do it your sprain your ankle. Take a
pain reliever and anti-inflammatory medication like
Ibuprofen or Naproxen to help with the pain and swelling.
Elevate your injured limb and ice your ankle and wrap it
with an ACE bandage. You should stay off of your ankle
the first day and merely keep it iced off and on, wrapped
(to reduce swelling) and elevate.

Two to three days after the injury you should begin
exercising the injured ankle. If your doctor tells you it
is OK to go ahead and exercise your ankle, here is a good
outline of what to do.

Ice and elevate your ankle for 10-15 minutes. Then:

TOE RAISES: Keeping your knee straight, pull your toes
toward you. Hold for 10-15 seconds. Repeat 10 times.

HEEL RAISES: Keeping your knee straight, point your toes
away from you. Hold 10-15 seconds.

ANKLE CIRCLES: Sit either in a chair or on the floor and
move your ankle from side to side and up and down and
around in circles. Perform 5 to 10 circles in each
direction.

SITTING & STANDING HEEL RAISES: Sit in a chair with the
injured foot on the ground. Slowly raise the heel of the
injured foot while keeping the toes on the ground. Return
the heel to the floor. Repeat 10 times.

BALANCING: Stand and place a chair next to your uninjured
foot to balance you. Initially, stand on the inured foot
for 30 seconds. Slowly increase this to up to three
minutes at a time.

Optimally, your should do these exercises at least 2-3
times a day to improve your function, decrease the swelling
and pain, and limit the stiffness in your injured ankle
joint.

----------------------------------------------------
Dr. Ted Crawford is a family practice physican in Tucson,
Arizona and has a website devoted to helping patients find
reliable health information and products. His article "What
You Should Do For Your Ankle Sprain" can also be found at
http://www.babyboomersdoc.com

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Why Eat Organic Food? The Benefits of Organic Food and the Dangers of Non-Organic Food

Why Eat Organic Food? The Benefits of Organic Food and the Dangers of
Non-Organic Food
======================
It is hardly surprising that chemicals strong enough to
kill insects and plant infections can be harmful to the
human body and environment. There are literally hundreds of
permitted pesticides, insectisides, fungicides, hormones,
antibiotics and other chemical additives present in
non-organic food, not to mention food additives and
flavourings introduced after cultivation and in food
processing. All important reasons for eating organic food.

Over 3,000 high-risk toxins are present in the US food
supply, which by law are excluded from organic food. These
include 73 pesticides classified by the Environmental
Protection Agency as potential carcinogens. Pesticides also
leak into the water supply - for example, a 1996 study by
the Environmental Working Group found 96 per cent of all
water samples taken from 748 towns across the US contained
the pesticide atrazine.

Toxic metals such as cadmium, lead and mercury enter the
food supply through industrial pollution of soil and
groundwater and through machinery used in the processing
and packaging of foods. For example, lead solder used to
seal tin cans imparts residue into the food, despite the
adversity to health. Cadmium has links with lung, prostate
and testicular cancer and mercury is toxic to brain cells
and has been linked to autism and Alzheimer's disease.
Heavy metals damage nerve function, block haemoglobin
production causing anaemia and contribute to lower IQ and
diseases such as multiple sclerosis. Organic food
safe-guard's against toxic metals.

Solvents are also used in commercially processed foods
which can damage white blood cells, lowering immune
defence. Further, the solvents benzene and toluene, have
known links with numerous cancers.

Produce imported from developing countries may contain
agrochemicals that have been outlawed in developed
countries.

<b>Cell health</b>

Other agricultural chemicals have been found to be
deleterious to cell health, such as PCP (pentachlorophenol)
that can cause DNA fragmentation in animals, as well as
numerous other chemicals found to damage cellular membranes
and negatively effect the functioning of mitochondria.
These include the insecticide endosulfan and the herbicide
paraquat, as well as chemicals 2-4-D, prathion and dinoseb.
Pesticides such as chlopyrifos, endrin and fenthion have
been shown to over stimulate certain enzymes involved in
chemical signalling, causing imbalance that has been linked
to inflammatory conditions, psoriasis and atherosclerosis.

<b>Children at risk</b>

Organic foods may be vitally important to protect children
from the damaging effects of these toxic contaminants. Two
separate reports, from the Natural Resources Defence
Council (1989) and the Environmental Working Group (1998),
revealed that millions of American children were exposed to
levels of pesticides from food that exceeded limits
considered to be safe. These include neuro-toxins that can
be hazardous to the developing brain and nervous system, as
well as potential carcinogens that some researchers believe
can be a particular risk to children and adolescents during
periods of high growth and breast development. The Benefits
of Organic Foods

Organic fruits and vegetables grown from clean, natural
soil with a rich and balanced mineral content, are not only
free from chemical contaminants, but win hands down with
regard to flavour and offer a fuller range of nutrients.
Non-organic equivalents contain more water and less
vitamins and minerals. Danish research published in the
August 2003 issue of the Journal of Agricultural and Food
Chemistry revealed significantly higher amounts of
flavonoids in the urine and blood samples of those on an
organically-grown as opposed to conventionally-grown diet.

<b>10 reasons to go organic</b>.

The Soil Association, a UK-based registered charity and
organic certifying body, lists 10 reasons for going
organic. These are:

1. To protect future generations
2. To pay the real cost of real food
3. To have an independent guarantee
4. to protect water quality
5. To enjoy greater flavour and nutrition
6. To keep chemicals off your plate
7. To reduce global warming and save energy
8. To prevent soil erosion
9. To help small farmers
10. To help restore biodiversity

<b>12 Best and Worst Non-Organic Foods:</b>

It might not always be possible to get the organically
grown fruit and vegetables you desire, in which case, the
Environmental Working Group have highlighted the 12
cleanest and 12 riskiest non-organic foods as listed below.

12 Cleanest non-organic foods:

Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Corn
(though avoid genetically modified corn), Kiwi, Mangoes,
Onions, Papaya, Pineapples, Peas

12 riskiest non-organic foods:

Apples, Bell Peppers, Celery, Cherries, Grapes, Nectarines,
Peaches, Pears, Potatoes, Raspberries, Spinach, Strawberries

<b>Organic superfoods</b>

As well as changing to organic food in your diet, be sure
to add plenty of superfoods! Superfoods are the kings and
queens of the plant kingdom with miraculous benefits - the
most potent, anti aging, antioxidant rich, nutrient dense,
disease fighting, beautifying, immune boosting, mood
enhancing foods on the planet!

These include organic vegetables like spinach and brocolli
that may already feature in your diet, to more unusual
foods, like bee pollen, goji berries or coconut oil.
Organic coconut oil can actually speed up your metabolism
and help you loose weight! It is also anti-microbial and
fights against bacteria, viruses and funghi. There are
numerous other superfoods, from the more common to unusual
members of the plant kingdom.

----------------------------------------------------
MIRACLE SUPERFOODS
http://www.miracle-superfoods.com
THE PINK DRINK
http://www.the-pink-drink.com
NATURAL NUTRITION FOR DOGS AND CATS
http://www.pet-nutrition-guide.com

========================

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