7 Pro's Recommendation to Boost Muscle Tone

 

source: www.yahoo.com

Boost muscle tone with these seven essential nutrients Boost muscle tone with these seven essential nutrientsCalories aren't the only things that count when it comes to a jaw-dropping body: If you aren't eating the right nutrients, you aren't going to slim down or build strong, sexy muscles.

See, every time you curl or press, you're actually breaking down your muscles, causing microtears in the fibers. It's when you're resting that your body rebuilds and strengthens your muscles-and in order do so, they need the proper fuel, including these seven vitamins and minerals, identified by experts as a sort of menu for muscle. Follow the pros' recommendations for getting your daily dose of each through food or supplements, and you'll see and feel a difference from head to toe. 

1. Vitamin C: Adding color to your plate may help you add definition to your arms. Vitamin C-found in all fruits and vegetables "is responsible for the health of the blood vessels, which support the muscles' needs for oxygen and nutrients," says John Cuomo, Ph.D., of USANA Health Sciences, a company that develops and manufactures nutritional supplements. And the better stocked your muscles are, the better they can work and the quicker they recover. Orthopedic surgeon Leon Popovitz, M.D., of NY Bone and Joint Specialists, adds that vitamin C is a building block of collagen, a material that your body then uses to build bones and muscles.

How much? The National Institutes of Health recommends 75 mg daily, which you can get from a medium orange, half a red bell pepper, or a cup of strawberries. 

2. Fish oil: With the ability to enhance the effects of weight training by increasing blood flow to the muscles, reducing muscle protein breakdown, and decreasing inflammation for faster recovery, Cuomo says we should think of omega 3s-the fatty acids found in fish oil-as a secret weapon for toning up. It doesn't hurt that omega-3 fatty acids also improve insulin sensitivity, which helps prevent diabetes.

How much? The American Heart Association recommends eating two 3.5-ounce servings of fatty fish (such as salmon, mackerel, herring, lake trout, sardines, or albacore tuna) each week. If fish make you gag, consider a 1,000- to 3,000-milligram (mg) supplement of DHA and EPA a daily. Vegetarians and vegans can find omega-3s in flax seed, chia seeds, hemp seeds, walnuts, and algae-based supplements.

3. Calcium: "Calcium is one of the two most important nutrients our body needs for healthy and strong bones and muscles," Dr. Popovitz says. Every time you lift a dumbbell, your muscle contracts, and this mineral gives muscles that cue to contract-and, therefore, grow.

How much? Dr. Popovitz recommends at least 1,200 mg a day. You can get your daily dose through foods like dairy products, green veggies, and fortified dairy-free milk, or a supplement. If you prefer a pill, choose one with D, which your body needs to absorb calcium. Stick to supplements with 500 to 600 mg of calcium and take them hours apart, as your body can only take in that much at a time.

4. Magnesium: While true magnesium deficiency is rare in the U.S., Dr. Popovitz says most women don't get enough of this mineral. Not good since it keeps things humming when it comes to your muscles, in particular ensuring that your heart is thumping at a steady beat. Bonus: It's great for helping alleviate muscle cramps and soreness, whether you're achy from weight lifting or PMS.

How much? The National Institutes of Health recommends 310 to 320 mg a day, but Dr. Popovitz says there's no harm increasing your intake to 400 mg if you are lifting weights three or more days a week. In addition to supplements, you can find magnesium in spinach, nuts, legumes, and whole grains, or soak it in via a relaxing epsom salt bath. 

5. B vitamins: This gang includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7 (biotin), and B12 (cobalamin), each essential for overall health but become even more important when you're actively trying to grow muscle and get stronger, Cuomo says, as Bs play a role in everything from protein metabolism and energy production to maintaining healthy nerves and breaking down fat and carbs.

How much? Most people consume adequate amounts of the Bs through their diets, as these vitamins are found in foods such as whole grains, eggs, lean meats, legumes, nuts, leafy greens, and fortified cereals. However, B12 is only found in animal sources, so vegetarians and vegans may want to consider taking a supplement or using fortified foods and drinks to obtain 2.4 micrograms (mcg) daily. 

6. Vitamin D: From scientists in ivory towers to your corner pharmacist, it seems everyone is touting the powers of the "sunshine" vitamin. Its list of potential powers includes boosting mood, immunity, and muscle. "Vitamin D is required for muscular contraction, function, and growth," Cuomo says. It's also essential for bone growth and strength, and since skeletal muscles need a strong base to build off of, you can't neglect your D.

How much? Ideally you'd get adequate D through sun exposure, but then you'd have to worry about skin cancer. Take a supplement of 4,000 to 6,000 international units (IU) of D3 every day instead, Cuomo recommends, and if you are concerned, see your doctor for a simple blood test to measure you D levels and determine if you are deficient and need a higher dosage. 

7. Vitamin E: The handful of almonds you reach for after a workout not only provides protein, healthy fats, and fiber, it's also a good source of vitamin E. "This antioxidant helps cell membrane recovery from oxidative stress, such as exercise," Cuomo says. And the fast your muscles recover, the faster they'll grow.

How much? This is definitely one case where more is not better, as doses above 300 mg daily may lead to nausea, stomach pain, weakness, or even death. Stick closer to the recommended 15 mg a day by skipping supplements and eating nuts and seeds.

Top 10 ANTI CANCER FOODS

source: www.yahoo.com
Who says cancer prevention is expensive?

One may—or may not—take notice of this, but majority of the following can be found in his kitchen. By just simply incorporating these nature-given ingredients to his diet, one gets a clearer shot to living a healthier, longer life.

1. Guyabano
Otherwise known as the custard apple, Guyabano is deemed one of the miracle cures for cancer.

In the study, “Journal of Medical Chemistry,” 14 structurally-diverse Annonaceous acetogenins, found in Guyabano extract were identified and tested for their ability to prevent the growth of adriamycian resistant human mammary adenocarcinoma cells.

According to a research in 1976, a chemical found in Guyabano is about 10,000 times more powerful and effective than Adriamycin, a drug used for chemotherapy.

2. Broccoli
Vegetables such as cauliflower and broccoli have cancer-fighting properties. But among others, broccoli alone has an ample amount of sulforaphane, a compound that strengthens the body’s protective enzymes and flushes out cancer-causing chemicals.

It helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers. The more broccoli intake, the better.

3. Berries
All kinds of berries contain cancer-fighting phytonutrients.

Black raspberries have very high concentrations of phytochemicals called anthocyanins, which slow down the growth of premalignant cells, while keeping new blood vessels from forming (and potentially feeding a cancerous tumor). Berries help fight: colon, esophageal, oral, and skin cancers.

4. Tomatoes
The “best dietary source of lycopene,” it contains a carotenoid that gives tomatoes their red hue. Tomatoes help in stopping endometrial cancer cell growth, according to a study in “Nutrition and Cancer.” It also fights lung, prostate, and stomach cancers. Endometrial cancer kills nearly 8,000 people yearly.

Patients can benefit more from taking cooked tomatoes (e.g. pasta sauce), for the process of heating it increases the amount of lycopene one’s body can absorb.

5. Walnuts
Walnuts’ phytosterols (cholesterol-like molecules found in plants) can block estrogen receptors in breast cancer cells, possibly slowing down the cells’ growth.

Chewing on an ounce of walnuts once a day may yield the best benefits.

6. Garlic
Phytochemicals (chemical compounds found in plants) in garlic stops the formation of nitrosamines, carcinogens formed in the stomach (and in the intestines, in certain conditions).

The Iowa Women’s Health Study found that women with the highest amounts of garlic in their respective diets had 50 percent lower risk of having certain colon cancers. Garlic helps fight breast, colon, esophageal, and stomach cancers.

7. Beans
A Michigan State University study showed that black and navy beans “significantly” reduced colon cancer incidence in rats. A diet rich in legumes increases levels of fatty acid butyrate, which in high concentrations, provide a protective barrier against cancer growth.

8. Egg Yolk
Egg yolk, along with green and leafy vegetables, avocado, beans, carrots, apricots, and pumpkins, provides folic acid, a form of the water-soluble vitamin B9 which is synthetically produced and used in fortified foods and supplements. Egg yolk helps one’s deoxyribonucleic acid (DNA) replicate properly and protect it during radiotherapy.

9. Oily Fish
It provides long-chain Omega-3, a powerful anti-inflammatory in the body. Oily fish also contains vitamin A, an important nutrient in the fight against cancer.

10. Sunflower Seeds
Sunflower seeds are high in zinc and vitamin E. Zinc aids vitamin C in accelerating healing time, which is important in keeping one’s prostate healthy.

10 Foods That Will Make You "Healthy-Skinny"

source: www.yahoo.com
Artichokes
Fermented foods such as yogurt are weight-loss wonders because they're packed with probiotics, the healthy bacteria that live in your gut, help your body digest food, and regulate metabolism, says registered dietitian and SuperKids Nutrition founder Melissa Halas-Liang. "But prebiotics, which probiotics must feed off of in order to survive, are equally important. Research shows that prebiotics support weight loss by helping you feel more satisfied--and that means less reaching for junk food." Artichokes are an ideal source of prebiotics, as are other veggies high in soluble fibers such as leeks, garlic, oats, and soybeans. Artichokes are also packed with filling fiber and protein, so consider using canned hearts to top your salad or round out a pasta dish.

Plain ol' water
Okay, it's not exactly a food, but sipping water ensures you don't mistake thirst for hunger, says registered dietitian Keri Gans, author of The Small Change Diet. "Water fills you up so that you eat less." And drinking it cold may even help speed up your resting metabolism a tiny bit-say, by about 50 calories a day if you sip six cold cups--according to a study published in The Journal of Clinical Endocrinology and Metabolism. Make it feel fancier by adding seasonal fruits like watermelon and strawberries or herbs such as ginger and mint. Leaving a cool dispenser--we like Prodyne Fruit Infusion Pitcher, which has a removable rod to hold fruit--out on the counter will help remind you to pour yourself a tall glass.

Chocolate
It's not too good to be true. One study found that regular chocolate eaters were actually slimmer than people who didn't indulge as often--even though they ate slightly more calories overall and exercised no longer than the control group. Why? "When you deprive yourself, you're ultimately more likely to overeat," says Gans. "If you take the guilt factor away, there's a better chance you'll eat chocolate in moderation, and only until you feel satisfied." Another theory is that chocolate increases levels of feel-good hormones serotonin and dopamine in your brain, which has a calming effect so you're less likely to keep eating to self-soothe, says Halas-Liang.

Almond butter
High-protein, high-fiber, and healthy-fat-packed nuts are filling and satisfying. In fact, research published in the journal Obesity shows that people who eat a small portion of nuts two or more times a week are less likely to gain weight than those who don't. And even though nuts are caloric, some research suggests that the body may absorb only about 15 percent of their calories, says Halas-Liang. "It's hard to eat only one serving of nuts, so I'm a big fan of almond butter, which adds a lot of flavor to snacks," says Gans. It's also an even better source of magnesium than peanut butter, a mineral that helps support a healthy metabolism. Try adding a tablespoon to oatmeal or a smoothie at breakfast or spreading it on whole-grain crackers for an afternoon snack.

Cottage cheese
"I don't think any other type of cheese is as filling, and it has tons of protein and calcium," says Gans. "I recommend the low-sodium kind to avoid bloat." More proof that enjoying low-fat diary such as cottage cheese may be slimming: Research done at the University of Tennessee found that people who ate three to four servings of calcium-rich dairy a day could consume 150 to 200 more overall calories and still lose weight when compared to those who ate two servings a day or less. Other studies associate being low on calcium with higher levels of body fat, potentially because conjugated linoleic acid in dairy helps your body burn fat. "The secret is to use healthy staples as toppings, not just as diet foods," says Gans. Top a baked sweet potato with pesto and cottage cheese, stir it into oatmeal, or add to pasta.

Avocados
The mild, nutty-flavored fruit is high in appetite-suppressing healthy fats, meaning it doesn't spike blood sugar levels and can take up to six hours to fully digest. Avocadoes are also rich in L-carnitine, an amino acid that may fuel your metabolism. "Research suggests that people who eat avocadoes have lower BMIs and smaller waist circumferences," says Halas-Liang. "It's because of the satiating combo of high water volume, fiber, and healthy fat." Try swapping a serving--about one quarter of an avocado--for butter or mayonnaise on sandwiches to help fill you up, and fold slices into eggs for extra flavor.

Raspberries
"Raspberries are a skinny staple because they help keep you full," says Gans. "They have more than 85 percent water volume to ward off dehydration and 8 grams of fiber per one-cup serving." Lay raspberries on a baking sheet and freeze overnight before transferring to a freezer bag. They taste delicious on hot summer days.

Eggs
If you're a granola bar or bagel woman, try giving your breakfast a protein makeover. "Eggs enhance satiety, which lowers overall energy intake," says Halas-Liang. People who eat higher amounts of protein at breakfast feel more satisfied and are less likely to reach for unhealthy snacks later on, according to Obesity. In fact, a high-protein breakfast may keep you from eating an extra 200 calories during nighttime snacking. Hard-boil eggs at night and pop them in the fridge, then have them with fruit for an on-the-go morning meal.

Spinach
"You can eat volumes of veggies for a lot less calories than most other foods," says Gans. "Spinach, in particular, is a good choice because it's full of iron to help keep your energy levels up, allowing you make better food choices." Iron is also necessary to deliver oxygen to your cells, which they need for energy and to burn fat. For women, the recommended daily allowance of iron is 18 mg, and simply adding a side of cooked spinach to a meal offers 6 mg. Squeeze a vitamin-C-rich lemon over a cup of steamed spinach to help your body better absorb the mineral.

Pickles
"Pickles are wonderful snacks because they satisfy a craving for something crunchy or salty, but have so few calories that you may burn more digesting them than eating them," says Gans. "Go for the Kosher dill kind, which are lower in sodium." We think they're best eaten the old-fashioned way, so grab a spear and crunch away.

Mind Blowing Debate About Vitamins

CNN VS Megavitamin Man
watch video here http://www.andrewsaul.com/sq2/

There are tons of misguided information about the benefits of taking vitamins. You have to watch this video to open your mind about the facts to regain your health in a much cheaper way.

Proven Healing Benefits of Water Therapy

It is popular in Japan to drink water immediately after waking up every morning. Furthermore, scientific tests have proven its value.

Apparently, for old and serious diseases, as well as modern illnesses, the water treatment had been found successful by a Japanese medical society as a 100% cure for the following diseases:

Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear nose and throat diseases.

METHOD OF TREATMENT:
1. As you wake up in the morning before brushing teeth, drink 640 ml (21.6 oz) of water;

- The water must not contain fluoride;

- There is another version of this therapy on Yahoo! News, but they recommend drinking in the morning 1.5 liters (50.7 oz) of water. In my opinion this is a deception, because drinking too much water is dangerous to your health:

"The opposite of dehydration is a condition known as hyponatremia, which means "low sodium" and is sometimes referred to as water intoxication.

Drinking too much water in too short a time overwhelms the kidneys and can cause a sudden drop in blood sodium levels. Sodium is one of the body's electrolytes (the others are potassium, chloride and bicarbonate). A drop in sodium leads to water entering the brain, causing it to swell. Results include lethargy, disorientation, confusion, seizures, coma and death." (Source)

"Rapid intake of too much water floods the inside of cells when sodium is depleted. This sodium depletion, called hyponatremia, can rupture the cells, either from extra pressure on the cells from without, or from pressure within flooded cells.

Generally speaking, we hit the danger zone when we take in more water than what our kidneys can process in a hour. And for someone with extremely healthy kidneys that is about 30 oz. of water in a hour (please don’t drink that much!). Drinking too much water in rapid succession can prove fatal and should definitely be avoided." (Source)

2. Brush and clean the mouth but do not eat or drink anything for 45 minute;

3. After 45 minutes you may eat and drink as normal;

4. After breakfast, lunch and dinner do not eat or drink anything for 2 hours;

5. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day;

6. The above method of treatment will cure diseases of the sick and others can enjoy a healthy life;

The following list gives the number of days of treatment required to cure/control/ reduce main diseases:

1. High Blood Pressure - 30 days
2. Gastric - 10 days
3. Diabetes - 30 days
4. Constipation - 10 days
5. Cancer - 180 days
6. TB - 90 days
7. Arthritis patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onwards - daily.

This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times. It is better if we continue this and make this procedure as a routine work in our life.