What to Eat to Get Your Biceps Growing

Get Calories Over Your Maintenance Level

First thing that you should know is that in order to build muscle, you need to eat more calories, so your muscle can have a calorie surplus. This essentially means that you need to eat more than what your body needs as maintenance in order to put on weight. Your body maintenance level of calories is just the amount that your body needs to maintain as a consequence of your metabolic needs. Consuming more calories means making available lots of calories for muscle build-up. But then note that everything in excess is bad. Too much will result in a build up of fat instead. Be wise and eat only up to 500 calories a day over your maintenance or basic need to put on weight and muscle. Make sure that it is balanced along a combination of carbohydrates, proteins and fats.

Consume At Least One Gram Of Protein Per Pound Of Bodyweight

In building muscle protein, it is vital to consume protein also. Without it, there would not be any obvious build-up of muscle mass and this will instill a pause in your results. Our bodies require protein to heal, repair and rebuild muscle tissue, and making ourselves have readily available protein would help our bodies build protein inside us fast. Note that if your muscles are not fully recovered before your next workout, you will feel weaker than before and less able to lift weight, since overtime will lead you to lose both muscle and strength which is contrary to what you want to accomplish. Working out means subjecting your muscles to stress and will even possibly tear them apart. Therefore, good nutrition, rest and an adequate amount of protein is necessary to rebuild your muscles and make them quite stronger prior to the next workouts. Thus, you need to consume at least one gram of protein per pound of bodyweight. If you are skeptical about eating 160 grams of protein per day (if you are a 160-pound person), you will find it easy if you are eating a complete protein source with every meal. Ensure that you are consuming not less than 4 meals a day; Preferably 6 to 7 meals which are spaced through the day, taking your post workout meal into consideration.

Clean And Healthy Food Is Always A Yes

Since we are talking about health and fitness, it always necessary to stress that building muscle has a lot to do with nutrition and a healthy diet, so you need to include clean and healthy foods in your diet. Focus however on foods rich in protein, so make sure your diet includes lots of chicken, turkey, lean beef or steak, tuna, fish, low fat cottage cheese, milk, as well as whey protein. These are all foods where you can derive lots of proteins and will be a great help in achieving your desired protein intake.

Overview of Peroneal Tendon Issues

Clinical Picture of Dislocating Peroneals in Ankle Neutral

Many patients have chronic ankle instability in the form of lateral tendon dislocations, or chronic ankle sprains. Many times these patients are unclear as to how important these tendons are to the overall stability and function of the ankle joint. With abnormal tendon gliding and ligamentous attenuations and ruptures, these tendons may also become painful with patients who have chronic ankle sprains. This is a comprehensive overview of this pathology and treatment options to help out with the understanding of these clinical scenarios.

History of the Procedure

Disorders of the peroneal tendons have been reported infrequently. Monteggia described peroneal tendon subluxation in 1803, and this entity seems to be more commonly encountered than are disruptions of the peroneus longus or brevis alone. Nonetheless, peroneus brevis disorders have been described more often in the literature, with peroneus longus problems gaining more recent attention. However, much of the literature regarding both tendons is in the form of case reports.


The peroneal muscles make up the lateral compartment of the leg and receive innervation from the superficial peroneal nerve. The peroneus longus muscle originates from the lateral condyle of the tibia and the head of the fibula. The tendon of peroneus longus courses behind the peroneus brevis tendon at the level of the ankle joint, travels inferior to the peroneal tubercle, and turns sharply in a medial direction at the cuboid bone. The tendon inserts into the lateral aspect of the plantar first metatarsal and medial cuneiform.
A sesamoid bone called the os peroneum may be present within the peroneus longus tendon at about the level of the calcaneocuboid joint. The frequency with which an os peroneum occurs is controversial, with many supporting the idea that one is always present. However, the os peroneum may be ossified in only 20% of the population. The peroneus longus serves to plantar flex the first ray avert the foot, and plantar flex the ankle.

The peroneus brevis originates from the fibula in the middle third of the leg. Its tendon courses anterior to the peroneus longus tendon at the ankle. It courses over the peroneal tubercle and inserts onto the base of the fifth metatarsal. The peroneus brevis everts and plantar flexes the foot.

Problems may arise in either of the tendons alone, or both may be involved with subluxation. The hallmark of disorders of the peroneal tendons is laterally based ankle or foot pain. Whether the problem is tendinous degeneration or subluxation, the clinical manifestation is pain. With time, loss of aversion strength may occur.

Problems arising with the peroneus longus include tenosynovitis and tendinous disruption (acute or chronic). The os peroneum may be involved with the degenerative process or as a singular disorder and can be fractured or fragmented. Longitudinal tears of the peroneus longus are uncommon but have been reported.

Longitudinal tears of the tendon are the most common problem seen with the peroneus brevis tendon. These may be single or multiple. Tendinitis and tenosynovitis also may occur.

Subluxation of both peroneal tendons may occur following an acute traumatic episode or may be of a more chronic nature.


Disorders of the peroneal tendons are less common than other tendon problems involving the Achilles or posterior tibial tendons. However, it is impossible to estimate their true frequency in the United States or abroad.


The precise etiology of peroneal tendon disorders depends somewhat on the specific problem being addressed. All disorders may result following a traumatic episode, direct or indirect, with a lateral ankle sprain being the most common trauma. Brandes and Smith have reported that 82% of patients with primary peroneus longus tendinopathy had a cavo-varus hindfoot.3 The presence of an os peroneum also has been postulated to predispose to peroneus longus rupture. Ruptures likewise have been reported to occur secondary to rheumatoid arthritis and psoriasis, as well as diabetic neuropathy, hyperparathyroidism, and local steroid injection.4,5,6
Longitudinal splits in the peroneus brevis tendon appear to result from mechanical factors. Repetitive or acute trauma causes the attritional ruptures. These ruptures may result from an incompetent superior peroneal retinaculum that allows the peroneus brevis to rub abnormally against the fibula.

Overcrowding from a peroneus quartus muscle also has been reported. The blood supply to the tendon has been shown to be adequate.

Subluxation of the peroneal tendons results from disruption of the superior peroneal retinaculum and usually involves avulsion of the retinaculum from its fibular insertion. The mechanism of injury typically involves an inversion injury to the dorsiflexed ankle with concomitant forceful contraction of the peroneals. Some patients have a more chronic presentation and cannot recall a traumatic episode. Congenital dislocations also have been reported. An inadequate groove for the peroneals in the posterolateral fibula may be a cause of subluxation as well.

Pathology of the longus and brevis tendons almost always occurs concurrently. Brandes and Smith noted a 33% incidence of concomitant problems.


Brandes and Smith have described and classified primary peroneus longus tendinopathy.3 They present 3 anatomic zones in which the tendon can be injured. Zone A is the level of the superior peroneal retinaculum. Zone B is the level of the inferior peroneal retinaculum. Zone C is the level of the cuboid notch. In their series, complete ruptures were most likely in zone C, while partial ruptures were more common in zone B. In the same study, surgical findings were classified into 3 groups. Group I pathology had no frank rupture but did have adhesions or thickening of the tendon. Group II pathology consisted of partial tears with some continuity of the tendon. Group III had complete ruptures with complete loss of continuity. All group III pathology occurred in zone C.
Other attempts have been made to classify peroneal tendon pathology. Sobel et al have presented a classification for tears of the peroneus brevis tendon as follows: 7, 8

• Grade 1 – Flattened tendon
• Grade 2 – Partial-thickness split less than 1 cm in length
• Grade 3 – Full-thickness split less than 2 cm in length
• Grade 4 – Full-thickness split more than 2 cm in length

Eckert and Davis have classified superior peroneal retinaculum (SPR) pathology as follows:9

• Grade I – SPR elevated from fibula
• Grade II – Fibrocartilaginous ridge elevated from fibula with SPR
• Grade III – Cortical fragment avulsed with SPR


The patient with peroneal tendon pathology typically complains of laterally based ankle or hindfoot pain. The pain usually worsens with activity. However, presentation and diagnosis often are delayed. Patients may or may not recall a specific episode of trauma. Brandes and Smith reported that only 9 of 22 patients with primary peroneus longus tendinopathy recalled an inciting event and that the event was an average of 4.3 months prior to presentation.

Peroneal tendon subluxation or dislocation may present acutely following a traumatic injury to the ankle. However, it is not uncommon for these to present later with an uncertain history of trauma. Patients also may complain of snapping or popping in the ankle.

On physical examination, there usually is tenderness to palpation along the course of the peroneal tendons. Edema also may be present. These disorders require a high level of suspicion. Even frank dislocations may be missed if not specifically evaluated.

A provocative test for peroneal pathology has been described. The patient’s foot is examined hanging in a relaxed position with the knee flexed 90º. Slight pressure is applied to the peroneal tendons posterior to the fibula. The patient is then asked to forcibly dorsiflex and everts the foot. Pain may be elicited, or the tendons may be felt to sublux.


The primary indication for treating these disorders is pain. Nonsurgical treatment usually is attempted first. Failure of conservative measures is an indication for operative intervention.

Operative Considerations

With physical therapy, MRI, and need for primary or secondary repair will be determined based on overall health of the patient, as well as how effective nonsurgical measures have been. If the pain and resolution is not fully noted through physical therapy and bracing one should consider the possibility of repair. If there are tendon tears associated with the pathology, repair is recommended. If an associated low muscle (peroneus quartius) or ruptured retinaculum is identified, repair is also likely required. We are experts in this pathology, and treat this regularly, and I feel a proper evaluation for this condition will be beneficial to anyone with recurrent ankle sprains, as well as pain in the lateral ankle.

Seven Ways to Preserve Your Cognitive Function

Given the prevalence of dementia and the fact that a lot of us are growing older, it is crucially important for us to try and preserve our cognitive function. There is so much that is trying to keep us away from preserving our minds such as the constant rushing and stress. These factors have a tremendous strain on the brain.

It is not always easy to change our lifestyle. However, we can change how we react to our lifestyle and we can choose to take steps to live a good quality of life that is healthy and happy.

In this article, I outline seven ways that you can take concrete steps to preserve your cognitive function. Also, in the process, I will remove certain barriers to any of the common misunderstandings about cognitive function.

Here are the seven ways to preserve your cognitive function.

1. Realize that playing brain games is almost nearly a waste of time. It has no real benefits over the long term. It is far better that you do other more difficult brain functions.

2. Keep varying how you activate your brain. Demand multiple kinds of brain activities, especially ones that require eye-hand coordination such as playing tennis or playing some video games, or eye-ear-body coordination such as dancing to music. This will help your mind stay quite agile.

3. Continue to read and write, and if you haven’t read and written a lot in your life start. You can choose to read a book a week or a month if you never read a book. If you never wrote anything, start a journal. All of these things can make your mind much sharper.

4. Don’t allow your brain to tune out by watching a lot of TV. Watching TV is usually a passive activity that does not stimulate the brain. Also, don’t do a passive activity such as text all the time or surf the internet. These activities don’t help your brain become sharper but do the opposite.

5. Remain socially engaged. Make sure you have good friends who care about you and vice versa and connect with them frequently. Feeling a sense of deep connection with others is so important for health and well-being and effective cognitive function.

6. Keep physically active. Go for walks if you can, and if you enjoy swimming, it is a great way to stay cool while working out. It is also a great way to commune with nature. And this is so important to feel whole and connected both to the world and yourself in it.

7. Do not get discouraged and give up if you have an occasional memory lapse. Just keep at it. Memory lapses are a normal part of brain functioning. We all seem to freak out when we are forgetful. But because stress is so much a part of our lives, being forgetful is so much a part of our life.

By taking these steps, you will be taking steps towards keeping your brain from slipping more into dementia. And this is so important for overall quality of life. This is because without an effectively functioning mind, you cannot have a good quality of life.

Gain Knowledge and Power Over Your Back Health

Worryingly, there is a lot of misinformation about back ache out there. How many times have you been led to believe that exercise can hurt a bad back? Or that bed rest is the best cure for back ache?

Myths about spine pain are almost as prevalent as the pain itself. And it’s crucial to get the facts.

Gaining a decent level of knowledge about your back health will allow you to work more productively with your healthcare team. So here are four important things you should know about back pain:

1: Gentle stretches before going to bed can help ease back issues in the morning

If you get up in the morning feeling like your spine needs a gallon of oil just to straighten up, start doing some gentle back stretches before falling asleep. An effective stretching exercise is to lie on your back and bring your knees to your chest. Sitting on a chair and pulling your knees up to your chest can also be beneficial. If stiffness or pain persists, contact a healthcare professional.

2: Other problems can cause back pain

Most types of back problems are caused by muscle strain or mechanical issues, but there are other more serious causes, such as infection or arthritis, which you should also be aware of. Never assume that your back pain is just “one of those things”; a chiropractor or healthcare professional should always evaluate the cause of your symptoms through conducting a physical exam and reviewing your medical history. Back pain is common, but it is certainly not normal. Don’t ignore it.

3: You should wait as long as you can before undergoing back surgery

Most medical professionals advise patients to wait as long as they can before undergoing spine surgery. This is usually because back surgery only helps to relieve some, but not all, causes of back ache. With proper care and attention, most back problems have the ability to improve without the need for invasive measures.

4: You can reduce chronic back problems by improving your overall health

This is probably the most important thing you can know about back and spine pain. Just like any other medical condition, chronic back pain can be improved when your overall health is better.

Stopping smoking, getting enough quality sleep, reducing stress and getting regular exercise are all effective ways to boost your health and improve the condition of your spine. A reputable chiropractor will be able to discuss with you the best options for your condition.

When it comes to your back health, knowledge really is power!

Save Your Data in Order to Prevent Painful Loses

AT the beginning of the 21st century, too much personal and vulnerable data is available in a digital form on our PCs. Music, videos, pictures, personal documents, private and business mail contacts – everything is stored on hard disks and other media. Since the storage capacity has increased dramatically during the last years, we store all information on a single place for easier access. The computer is not only a machine anymore, it is our digital memory. Nobody wants to imagine what will happen if he loses all the stored data. In the worst case, this can ruin your whole business or erase all pictures of you and your family of the last years. The only protection mechanism is a regular computer backup. There are some computer users who follow their own strict plan for saving their personal data. They copy their most volatile data to a second hard drive or other media. But the majority of users do not perform backups regularly. Anyway, there are some highly specialized programs that help you to save your private data.

There are several programs available that can be used for that purpose. They differ drastically in price and functionality. There are also several freeware and open source programs. Most of the programs can be configured in a way that the backup is made fully automatic. In most cases you can specify a hard disk, folders or single files that should be stored safely. After the setup of your program, you must check regularly if your program is working in the expected way. Do not trust any program until you are sure it works correctly.

Another important issue is the choice of the right storage medium for you backup. For most home users, a secondary (internal or external) hard disk is the best choice. Please, make sure that you chose a different hard disk and not a different partition on the same physical hard drive, otherwise you will use your data and the backup in case of a hardware failure. In addition, you can save very important data also on optical media like CDs or DVDs. There are also several online storage capacities available. In that case you will not lose your data even in the case of a fire at your office or home. Unfortunately, the risk of cyber attacks on your data has also increased. Before, you should encrypt your vulnerable data before online storage. For companies, advanced storage technologies are available like storage servers for the local network, or magnetic tape storage, or even tape robots.

Regular backups for your PC are absolutely mandatory. You can restore your system and data in case of a hardware failure or software problem, eg virus contamination of your PC. The setup of a modern software suite will not last longer than 30 to 60 minutes. This is nothing compared to a total loss of your data. A good backup program is like a good insurance – it is good to have it in the case of emergency. The same way you protect your family with insurance, you should protect your data on an external storage medium.

How To Liver Cleanse From Home

Natural health practitioners recommend liver cleansing as the ideal way to remove gallstones. A liver cleanse helps to improve your digestion, which is essential for good health. Several allergies start to disappear, when you periodically cleanse your liver. Liver cleansing can also help to boost your energy levels. In addition, cleansing of the liver reportedly helps in alleviating upper back and shoulder pain.

One of the main functions of the liver is the production of bile. The bile is moved into the common bile duct through numerous biliary tubes. The common bile duct passes it to the gallbladder which acts as a storehouse. The stored bile is released for the digestion of fats. Apart from this, the liver stores glucose and vitamins. It also helps in the metabolism of protein and fats. Liver is also an important detoxifier.

The formation of gallstones affects the functioning of liver. You will only notice the presence of gallstones in an advanced stage. This is one of the reasons why many people opt for periodical liver cleansing. This helps in flushing out the gallstones in their initial stage of development.

A liver cleanse can be easily done from your own home. Here is a widely known liver cleansing recipe, using the following the ingredients:

* 1 cup olive oil

* 4 table spoons Epsom salts

* three cups of fresh grapefruit juice

* grape fruit

Choose a day that you are generally feeing well for the liver cleanse. No medications should be taken on that day. For breakfast, eat food without fat. The best method is to have a fruit diet. Select a time to start the liver cleansing procedure. It is better to start in the afternoon. You should stop eating four hours before taking the first course. So if you plan to take the concoction at 1900 hrs, stop eating at 1500 hrs.

First, mix 4 table spoons of Epsom salts with the three cups of fresh grapefruit juice. This should make four servings. Drink the first serving now. After two hours, take another serving.

After another two hours, squeeze the grape fruit into a cup. Remove the pulp. It should be at least half the cup. Now add this to the olive oil and shake well to make it watery. Take the concoction and lie down immediately and go to sleep.

Next morning, on awakening immediately take the third serving of Epsom salt mixture. After two hours, take the remaining serving. After another two hours you can start your normal diet with fruits.

After completing the recipe, you would probably get diarrhea. When this happens, gallstones will be flushed out with the bowel movement.

You can undertake a liver cleanse twice in a year. Spring is an ideal time. Never undertake liver cleansing during winter.

If you are doing a liver cleanse for the first time, it is best to go under the guidance of a natural health practitioner. You want to ensure that you are getting the procedure right and take all necessary precautions. The maintenance of your liver health is crucial; do not overlook the importance of cleansing away your gallstones.

Does Smoking Cause Pancreatic Cancer?

Does smoking cause pancreatic caSmoking can cause pancreatic cancer, even the cancer is considered as one of the deadly cancer. Smoking is the number one cause of pancreas cancer. Thus, it is not impossible that a young person can die if they smoke. Based on the research that was conducted by Michelle A. Anderson, MD, of the University of Michigan Health System in Ann Arbor stated that the risk of pancreatic cancer in smokers is greater than non-smokers. Smoking cigarette is a major risk factor of pancreatic cancer and heavy smokers had the highest risk. During smoking, various kinds of toxins in cigarettes will be carried in the bloodstream. Poison trigger unnatural cell growth in the pancreas, which became the beginning of cancer. Therefore, pancreatic cancer remains the biggest opportunity in smokers.

Definition of pancreas

The pancreas is an organ in the upper abdomen under the stomach and adjacent to the first part of the small intestine, called the duodenum. The pancreas is composed of two parts: the exocrine glands that secrete enzymes for digestion, and endocrine glands that produce hormones, including insulin to regulate blood sugar. Thus, tumors can develop in one or both parts of the pancreas.

What is pancreatic cancer? 

Pancreatic cancer is a highly malignant tumor types. Levels of pancreatic cancer worldwide increased, more common in older people, men more than women ages 40-65 years, but the last few years occurred at a younger age. Pancreatic cancer malignancy level is very high, from the discovery of the disease to death on average within 5 months, with a survival rate for 5 years by about 5%. Among them there are only 15-20% of patients who can receive operations, among 40% of patients receiving surgery has been found to deployment, postoperative survival rate of only 10%.

Symptoms of pancreatic cancer

Pancreatic cancer occurs when cells in the pancreas develops mutations in the DNA. This mutation causes the cells to grow uncontrollably and continued to live after the death of normal cells. These cells can clump together to form tumors. In addition, pancreatic cancer is one type of cancer that is difficult to diagnose, these cancers are often only be known after the spread through body. Commonly symptoms of the cancer as follows:

  • The pain often develops in the lower abdomen and sometimes spreads to the back. The pain may become worse after eating or lying person.
  • Yellowish is a sign of cancer cells successfully blocking the duct in the liver. As a result of bilirubin, which is the breakdown of red blood cells that are old, can not enter into the heart. This condition causes the sufferer skin looks yellowish in some locations.

Pancreatic cancer spreads very quickly and have a worse prognosis compared with other cancers. Symptoms of the cancer are difficult to be diagnosis then it makes difficulties on surgical. Throughout avoid smoking, the cancer can be prevented both same women and men. To prevent pancreatic cancer, you should avoid smoking and life healthy.

Alfred Hitchcock, Mr. Memory, and Asperger’s Syndrome

Alfred Hitchcock’s film, the 39 Steps, bears only the slightest resemblance to the novel whose title it borrows. One of the many differences is the character Mr. Memory, who is central to the film but does not appear in the book.

It may surprise you that Mr. Memory was based on a real person, the English music hall sensation, W. J. M. Bottle, who preformed under the stage name Datas. Bottle could recall thousands of obscure facts and answer trivia questions shouted from the audience, The ages and birthdays of celebrities, the results of sporting matches, obscure facts of geography; his range of knowledge was astounding (see Ricky Jay’s fantastic book Learned Pigs & Fireproof Women for more details).

Bottle wrote a memoir where he disclaimed any early knowledge of special memory powers. In the same book he tells of his accidental discovery of his powerful memory when he overheard two men trying to remember the date of the verdict in the Tichborne trial, a notorious Victorian scandal.

Heir to a great fortune Roger Tichborne had been lost at sea and pronounced dead. A Australian butcher named Arthur Orton, who bore only a slight resemblance to the missing man, came forward and claimed to be Tichborn. Orton’s claim was accepted by Tichborn’s mother, but after her death Orton tried to claim the inheritance. His bid failed and he was eventually convicted of perjury.

Bottle provided them the date of Orton’s conviction; February 28, 1874. When one of the men expressed surprise that Bottle would know a date of an event that occurred before his birth, Bottle proceeded to provide all the important details of the Tichborne case.

In his memoir, Bottle tells us “finding how surprised they were at my stock of knowledge, I felt encouraged, and continued with a number of dates of events in English history, and the names of Derby and Oaks’ winners, in rapid succession.” Bottle’s performance was overheard by a theatrical promoter who invited him to appear on the Standard Music Hall that very night still in his dirty work clothes. He was an instant success and soon quit his job as a manual laborer at a gas works for a life in show business.

Reading Bottle’s autobiography one finds evidence that Bottle may have had Asperger’s syndrome, an autism spectrum disorder characterized by social awkwardness and obsessive interest in facts and details. Many children with Asperger’s syndrome are hyperlexic, teaching themselves to read at an early age. Bottle had scant schooling and taught himself to read. As a child he showed obsessive interest in obscure facts; “from memorizing shop-keepers’ names I got to cabbies’ and policeman’s number. Like most children with Asperger’s syndrome he had little interest in his peers. “I was not the same as most other children” in that I took no part in their games, having no desire to.”

Bottle had great powers of visualization and he may have also had synesthesia, which is often associated with superior memory.

10 Tips to Lower Blood Pressure and Reduce Cholesterol – Naturally

1. MANAGE STRESS: Although stress is a normal part of the human experience, it is how we manage stress. Stress and anxiety cause chemicals to be released into your body, raise your blood pressure and cause a reduction of blood flow to your heart. Most people in Stage 1 or 2 of adrenal fatigue typically have elevated blood pressure secondary to increased cortisol and adrenaline. Those with hypertension should always rule out heavy metal toxicity. Excessive stress will elevate LDL cholesterol levels as well.

Winning Formulas to Relax and Manage Stress:

* Prioritize – write down your priorities

* Breathe – Full, deep belly breathing. Start with a minimum of two minutes every day and gradually increase to ten minutes daily.

* Yoga

* Meditation

* Massage

* Listen to calm music

* Warm, aromatherapy bath with 3-4 cups Epsom salts and 1 cup baking soda

* Change how you view situations

* Surround yourself with like-minded people and friends. You are the average of the five people you spend the most time with. Be aware and eliminate unhealthy, stressful social behaviors including arguments, drama, drinking, inactivity, unhealthy eating and over-eating.

* Dissolve unhealthy lose-win relationships and focus on attracting only win-win relationships.

University of Utah psychologist found that women in strained marriages are more likely to feel depressed and suffer high blood pressure, obesity and other signs of “metabolic syndrome,” a group of risk factors for heart disease, stroke and diabetes.

2. ELIMINATE ALL PARTIALLY HYDROGENATED OILS (TRANS FATS): Partially hydrogenated oils are found in thousands of processed and fast foods (breakfast cereals, cookies, chips, fried foods, packaged foods). Restaurant food, especially from fast food chains, often serve food loaded with trans fats.

Consequences of a diet high in trans fats include:

* Increased inflammation

* Decreased immune function

* Lowered testosterone levels

* Arthritis

* Cancer

* Decreased IQ and learning disabilities.

* Diabetes

* Elevated blood pressure

* Free radical production

* Heart Disease

* Interferes with neurological and visual development of fetus

* Liver damage

* Obesity

* Osteoporosis

3. LOSE BODY FAT: This is achieved with the “4 Powers” – Nutrition, Lifestyle, Exercise and Supplements. Excess body fat stresses your joints and organs, including your heart. Decreasing body fat in a healthy, slow, steady manner will improve your health, lower your cholesterol and reduce blood pressure and your risk of diabetes.

4. CONSISTENT EXERCISE: This isn’t breaking news. Exercise will help you reduce stress, decrease body fat, increase your metabolism and lower your risk of diabetes. Adequate, consistent exercise will lower your blood pressure AND increase HDL cholesterol and lower your triglycerides. Take a brisk 30 minute walk every day. There is evidence that resistance training results in a more favorable balance in myocardial oxygen supply and demand than aerobic exercise due to the lower heart rate and higher myocardial perfusion pressure. Moderate intensity strength training can control or prevent hypertension. Circulation 116: 572-584, 2007.

5. ELIMINATE HIGH FRUCTOSE CORN SYRUP: HFCS is the number one source of calories for most Americans. You’ll find HFCS in processed foods, sodas, syrup that goes into your Latte from Starbucks, etc. HFCS is extremely toxic to your liver, increases inflammation and your weight, and creates an aggressive insulin response.

6. SUPPLEMENTS FOR HYPERTENSION: Omega-3 fish oils, magnesium, vitamin D, COQ10, Biotics VasculoSirt, Green Tea Extract, Hawthorne Extract, Digestive enzymes, Probiotics, Folic Acid, Ginger

* Ginger has blood pressure-lowering effects that can protect against the chronic brain injury caused by hypertension. Vascul Pharmacol, 2005 Oct;43(4):234-41

* Supplementation with at least 5000 microg/d folic acid for at least 6 weeks may reduce systolic blood pressure slightly. Journal of Chiropractic Medicine, 2009; 8(1): 15-24.

* Diuretics cause potassium levels to drop increasing the risk of hypokalemia.

* With calcium channel blockers systolic and diastolic blood pressures are reduced during exercise which may result in light headedness and peripheral edema post-exercise.

Additional side effects from hypertension drugs include: dizziness, increased risk of breast cancer, memory loss, nausea, asthma-like symptoms, joint pain and impotence in men.

SUPPLEMENTS FOR ELEVATED CHOLESTEROL: Omega-3 fish oils, tocotrienols, pantethine, vitamin D, Biotics VasculoSirt or GlucoBalance, LipidSirt, CoQ10, Green Tea Extract

Read more about cholesterol and the side effects from statin drugs in my book, THE POWER OF 4.

According to a recent study, men with higher vitamin D levels had a 59% reduction in heart attacks. So if vitamin D’s only benefit is to reduce heart attack rates by 59%, the net savings (after deducting the cost of the vitamin D, if every American supplemented properly) would be around $85 billion each year. Arch Intern Med. 2008 Jun 9; 168(11):1174-80

7. FOR HIGH BLOOD PRESSURE increase potassium rich foods such as vegetables, fruits, legumes and fish. Most Americans consume only half the recommended daily intake of potassium and twice the suggested limit for sodium! Potassium can influence BP levels by increasing sodium excretion from the body by stimulating the blood vessels to dilate, opening potassium channels.

FOR ELEVATED CHOLESTEROL increase consumption of plant sterols, sometimes called phytosterols. Plant sterols are the healthy compounds that occur naturally in a variety of plant foods such as fruits and vegetables, seeds and nuts. Eating eight servings of fruit and vegetables a day dramatically cuts heart disease risk. People who followed this simple, easy and effective method for a study published in the European Heart Journal had a whopping 22% lower risk of dying from heart disease than those who didn’t.


FATS – avocado, wild fish, raw (unsalted) organic nuts and seeds, coconut oil, extra virgin olive oil

PROTEINS – Grass-fed beef and buffalo, cage-free poultry, wild salmon and fish, eggs, quality whey protein

9. DECREASE ALCOHOL and CAFFEINE CONSUMPTION and INCREASE WATER INTAKE: Alcohol and caffeine cause adrenaline rushes that make blood pressure soar. Alcohol, sugar and processed, refined grains also lead to insulin resistance, hypertension and elevated cholesterol. Alcohol disrupts glucose and triglycerides levels and affects your nerves and how your liver processes fat in the blood. Not only is alcohol hard on the body, it causes cellular death in several organs such as the brain.

10. ELIMINATE SUGAR, REFINED CARBOHYDRATES and ALL ARTIFICIAL SWEETENERS: Phenylalanine, especially found in Nutra-Sweet and OTC antihistamines aggravate high blood pressure.

Sugar is more addictive than cocaine and has a profound influence on your brain function and your psychological function. When you consume excess amounts of sugar, your body releases excess amounts of insulin, which in turn causes a drop in your blood sugar, also known as hypoglycemia. In addition, sugar is pro-flammatory and damages skin collagen and promotes aging and wrinkles, increases your appetite, depletes your body of B vitamins, causes joint degeneration, ADHD and other behavior disorders, causes weight gain. This is just a small list of sugars’ toxic side effects.

Hypertension and elevated cholesterol can be managed without pharmaceutical drugs. HOW? Healthy lifestyle habits, stress management, supplements, diet and nutrition and a proper exercise program.

Copyright © 2009-2011 Paula Owens

The Healthy Impact Physical Fitness Can Have on Your Life

Among the simplest and most efficient methods to cut down blood sugar levels, reduce the chance of cardiovascular disease, and improve overall health and well being is physical fitness and physical exercise. All the same, in our progressively inactive world, where just about every crucial chore can be executed online, from the vehicle, or with a cell phone, working out and being physically healthy can be tough event to sell.

Actually, everyone should exercise, however study estimates that just 30% of the US adult population obtains the claimed 30 minutes a day of regular physical activity, and 25% are not active at all.

Inactivity is believed to be among the key causes for the soar of type 2 diabetes in the US, because inactivity and obesity raise insulin immunity and additional elements that set off additional forms of diseases.

The good news is that it's never too late to get started, and physical exercise is among the easiest methods to begin moderating the onset of any forms of diseases. For people who are already nominees for a few life-threatening diseases like diabetes and heart failure, physical exercise and fitness can improve the condition of some parts of the body like insulin sensitivity, bringing down the chance of heart disease, and boost weight loss.

In 03, the Journal of Clinical Endocrinology and Metabolism had released an issue involving the outcome of their study and determined that lack of physical exercise and fitness were the key components behind obesity and additional dangerous diseases like diabetes.

Therefore, it is exceptionally cruel for a person to stay healthy and be physically fit in order to avoid such sicknesses.

Getting going

The initial order of business with any physical exercise plan, particularly if you're a couch potato, is to consult with your health professional.

If you have cardiac factors, your physician may prefer to execute a stress exam to determine a safe degree of physical exercise for you.

Certain complications of a few diseases will also dictate what type of physical exercise plan you are able to undertake. Activities like weight-lifting, jogging, or high-impact aerobic exercise can potentially pose a danger for people with diabetic retinopathy attributable to danger for additional blood vessel harm and potential detachment of the retina.

Health experts also debate that patients with sever peripheral neuropathy should avoid foot-intensive weight-bearing physical exercise such as long-distance walking, jogging, or step aerobic exercise and prefer alternatively for low-impact activities such as swimming, bicycling, and rowing.

If you have conditions that make physical exercise and fitness a challenge, your provider may refer you to an exercise physiologist who can design a physical fitness plan for your particular claims.

If you're already physical in athletics or work out on a regular basis, it will still benefit you to discuss your routine routine with your physician.

Is Your Sunscreen Causing Cancer and Vitamin D Deficiency?

Did you know that even if you live in a warm, tropical, sunny region, you could be vitamin D deficient? This is becoming more and more common as various cancer associations have scared people into thinking that the least bit of sun exposure will cause skin cancer. What they do not tell you is that sunscreens are full of chemicals and toxins, and many now believe that the rise in skin cancer has to do with the rise in sunscreen use versus actual sun exposure .

Granted, there are people who generally put themselves at risk for skin cancer regardless. I am talking about the people who feel the need to bake themselves on the beach for hours like doomed lobsters. This article is for those who have a bit more awareness than that.

So we know why we care about cancer, it is a disease that elicits a lot of fear and visions of looming death. But, why should we care about Vitamin D deficiency ? It is linked to:

  • Depression and neurological disorders
  • Muscle and chronic pain
  • Weakened bones
  • Thyroid disease as well as autoimmune disorders
  • Cancer
  • Insulin resistance

Think you will just go get a vitamin? Think again.

Before you jump on the supplement bandwagon, keep these things in mind.

1. One needs to have a healthy gut in order to properly absorb vitamins. Therefore, if you already have some kind of condition such as thyroid problems, depression and / or anxiety, fatigue, Diabetes, PCOS, or whatever your diagnosis is, you are just spending your money and effort trying to choke down the horse pill.

2. Cholesterol is needed to properly convert Vitamin D from sunlight exposure for body use. If you have high levels of stress, your stress hormones are sucking up all of your cholesterol. If you are obsessed with low cholesterol, and are taking drugs to keep your levels low, you are preventing the availability of cholesterol to do its many jobs. (By the way, cholesterol does not cause heart disease, in case you are worried.)

3. Vitamin D is fat soluble, so if you are still on the low fat, no fat craze, and / or take this with something like water or juice, you are again, wasting your money and efforts.

4. Many popular antacid, steroid, statin, and hormone replacement drugs prevent vitamin D absorption.

5. Most vitamins are full of filler junk anyway, and synthetic forms of vitamin D are just not a substitute for the real thing. If you are eating gummy vitamins, just eat gummy worms instead. They probably taste better.

So what should you do?

Get some sun! Just 10 minutes a day, somewhere between 10:30 am and 2 pm. On un-sunscreened skin.

If you are heading to the beach or going to be exposed for a long time, cover up with protective clothing. I love long sleeve surfing rash guards, as when they are wet, they keep you cool.

Or, if you must wear sunscreen, at least check out the least toxic brands recommended by the Environmental Working Group. Http://www.ewg.org

If you live in a dark, cold region, do your best to fill up on sun during the summer months, eat vitamin D rich foods such as oysters, wild salmon, herring and sardines, wild tuna, organic milk, and egg yolks, and If you have to supplement, do your research well and find a reputable brand with the least amount of additives possible.

Finally, start healing your gut if you are having health problems. Healing begins from the inside out! And you need a healthy gut to reap all the vitamin and mineral benefits not just from the sun, but also from the food you eat.

Psychologists – Discover How They Can Help You

In years past, it was thought that seeing psychologists meant you were crazy. Fortunately, many people are changing their perceptions and seeking out these doctors for help with emotional issues.

Many people have no trouble seeing a doctor if they're having pain in their hand, arm, leg or any other body part. Also, if you have a mystery ailment that does not go away after a while, you would most likely go see a physician. Yet, many people struggle with going to see someone for their emotional issues. Instead they keep things inside and then wonder why they feel the way they feel. The good thing is that there are psychologists available that focus on issues just like these. They can help you find out why you're an emotional mess as well as help you get on the path to healing. Explore a few common issues these doctors treat.

Feeling Anxious

There are countless reasons people feel anxious. Many times, there are many situations that can be controlled, yet, on the other hand, there are some instances where the person feels out of control. Being scared or anxious because you're being chased by someone or something that may harm you is a normal. However, if you're sitting in a safe environment or a public place and can not rest because you think someone or something is going to harm you, then this is not rational thinking. If you continue to worry and feel anxious over things that might happen, then you need to see psychologists as soon as you can. This way, you can talk out your feelings with an expert and figure out what's causing your anxiety.

Feeling Depressed

On the other end of the spectrum is depression. It's perfectly normal for everyone to experience depression at some point or another in their lives. Death is a huge factor of depression for a lot of people. It's normal to go through a grieving period, but ever, you will get yourself together and begin doing some of the activities you stopped doing for a while. Many people also feel depressed if they lose a job or break up with someone after a long relationship. However, if you tend to be depressed for no real reason and can not seem to shake the feeling, then it's definitely time to see psychologists to help you figure out what's causing such a long bout of depression. This skilled expert has the knowledge and experience to assist you in getting your life back.

Family Problems

Being abused, verbally or physically, is a traumatic experience to deal with. Yet many people, especially kids, tend to try to hide or ignore their issues. This can lead to trouble in school such as fighting, failing grades, or an overall feeling of withdrawal. If you have a child that has suddenly changed their behavior or attitude towards life, you need to start seeking out psychologists for help. This way, you can help your child talk through what's going on and figure out what family problems he or she is having. Once you pinpoint the problem, he or she can start to heal and indeed move on and live a normal, happy life.

Anxiety and Medication – Are Drugs Worth the Risk?

Anxiety and medication are seemingly joined at the hip. Anxiety sufferers who choose therapy are often prescribed drugs to help relieve or rid them implicitly of the symptoms that they are feeling. Drugs are not really necessary when it comes to treating anxiety but they can be quite helpful.

At best, prescription medications are a quick fix. They can help alleviate your symptoms but they do not address the underlying cause of anxiety and are therefore not a solution to your problem. Regardless, drugs are being prescribed because people want something that is convenient and makes them feel better.

If you are someone who is suffering from severe anxiety and medication is something you want to try, you need to be aware of the possible consequences. You should talk to your doctor so you can understand both the benefits and the risks that are involved. Once you have done this you will be in a better position to determine if medication is right for you.

One of the medications usually prescribed are the so-called "anti-anxiety" drugs such as Valium and Xanax. Their biggest benefit is that they are effective and work quickly, usually within an hour. However, some people who have used these for as little as a few weeks have become addicted to them. As with any addiction people find it extremely difficult to stop taking them since the body now craves it. If you try to reduce your dosage, or stop taking it entirely, you will begin to experience withdrawal symptoms.

Another aspect of these anti-anxiety medications is drug tolerance. This happens when you are no longer getting the help you seek by taking the prescribed dosage so you start increasing the amount you take in order to get the same relief you once had. These anti-anxiety drugs also lose their therapeutic effectiveness within six months and, since they are not a cure for anxiety, your symptoms will just come right back again.

It's doubtful you can buy any prescription medication that does not contain some warning about potential side effects, the same holds true for these anti-anxiety drugs. The most common side effects are drowsiness, confusion, slowed reflexes, dizziness, depression, impaired judgment, memory loss and blurred vision. Based on some of these symptoms it is easy to see why taking this type of medication has been shown to increase your chances of being involved in a traffic accident.

When you are dealing with high anxiety and medication used to treat your symptoms causes troublesome side effects, then you are really faced with a dilemma. Although rare, the most common symptoms of anti-anxiety drugs are irritability, agitation and an increase in anxiety. However, there can also be side effects that are far more such such mania, hallucinations, rage and aggression.

Other medications used to treat anxiety are antidepressants. These are prescribed often because they are not as addictive as anti-anxiety drugs, however, they can take up to a month or more before you start feeling any anxiety relief. Although drug dependence is not as much of an issue, you can still experience withdrawal symptoms if you stop using them too quickly.

Anti-depressants also have some common side effects such as nausea, dizziness, decreased sex drive, weight gain, headaches and drowsiness. There is also the possibility that antidepressants will cause an increased risk of suicide which is more likely to happen in young adults and children. The risk is real enough that the FDA requires all antidepressants to carry a warning label of that possibility.

Anxiety and medication use can sometimes be a double-edged sword. But in spite of the possible side effects, these drugs do work for many people at relieving their anxiety symptoms and not everyone will experience side effects.

There are alternatives to drugs which you can try, such as deep breathing and relaxation techniques as well as some herbal remedies, which have shown to provide relief without all the possible risks. By implementing these methods, you will not have to struggle with both your anxiety and medication side effects as well.

Weight Loss Supplements

Women spend hundreds, sometimes even thousands of dollars on weight loss supplements every year.
Their desire is to speed up their metabolism and of course, to lose weight. In this country the fitness
Business is booming. In spite of all their efforts many people are not successful in their attempts to
Lose weight through diet and exercise alone. Sixty percent of American adults are considered overweight.
Thirty percent of these are obese.

Stop and consider this; Most of the weight loss products on the market set unrealistic goals. Also, the
Information about the products are, of course, written by the manufacturer in order to sell them. While the
Food and Drug Administration has banned unhealthy products, some of them are still available. Many of
The supplement labels note that they are caffeine or ephedra free. Meanwhile, these supplements contain
Other ingredients that pose many of the same health risks. The side effects of these supplements include
Heart problems, digestive difficulties, headaches, insomnia and frequent urination.

Some manufacturers state that their product contains EGCG. This is a phytochemical ingredient found in
Green tea. Studies suggest that it may slowly increase the potential to burn calories. The weight loss
Benefit could amount to 60 or 70 calories per day. This may prevent excess weight gain.

Other weight loss supplements contain ingredients that claim claims the absorption of carbohydrates.
With these supplements it could take months to lose just a single pound of body fat.

Another type of supplement increases the feeling of being full and decreases the appetite. Recent studies
Suggest that these have no meaningful benefit in regards to weight loss.

Most of the products on the market, therefore, have one of two drawbacks. They are either ineffective or
Have serious side effects. There is an alternative-natural, herbal fat burners.

There is an herbal solution to the stubborn weight problem. Herbal fat burners are all natural, safe and
Effective. It is a natural way to assist your system to establish its proper weight. Herbal fat burners can
Be so effective that you can lose five to ten pounds the first month. After that its not uncommon to lose
Three to five pounds per month. All of this can be accomplished without dieting.

However, if you truly wish to be successful, it is wise to incorporate herbal fat burners into a comprehensive
Lifestyle program. This includes changing your diet (not dieting) and a daily exercise program (walking works

If you are in good health you may take herbal fat burners by following the directions and not exceeding the
Recommended dosage. However, it you have a medical condition (heart problem, high blood pressure, etc)
And / or are under a doctor's care, consult with your physicist first.

An herbal fat burner may be just what you need.

Home Improvements – Installing and Insulating Doors

Interior Door Installation

Most interior doors (excluding bi-fold doors) are pre-hung assembled or knock down ready to assemble.

To accommodate a pre-hung door the R.S.O. (rough stud opening) must be installed to allow for shimming tolerance, this is required for both sides and the top. The rule of thumb is one inch wider than the door frame. This is to allow for any shrinkage or twisting in the rough stud opening. If your door is the knock down ready to assemble type, put the unit together following the instructions. You will find that you can assemble for either right hand or left hand hinge, swinging in or out of the opening.

Apply a piece of 1 X 2 across the door at the bottom (right jamb to left jamb) to hold the door in the front plumb and square. Set the door in the opening and using a carpenter’s square and level shim with cedar door shims and fasten with nails. Do the hinge side first then the others shimming where required top and side.

Exterior Door Installation

Installing a new exterior door will require you to make a number of decisions.

1. Solid core – plywood faced door?

Will require a lot of maintenance; staining, sealing and painting.

2. Solid wood door – Western Red Cedar, Oak, etc.

Will require sanding, staining, and natural finish (subject to temperature change inside and out). Panels may crack requiring repairs and refinishing on an annual basis.

3. Steel insulated door primed ready for paint?

Most people assume steel insulated doors are a finished product (usually white in colour) “WRONG”. They must be painted within the first 6 to 8 months of installation using an exterior acrylic latex or exterior urethane paint. Door must be washed with my Home Cleaning Formula or T.S.P. using a pot scrubber pad and rinsed well before painting.

4. Consider fibreglass – insulated doors, as they are maintenance friendly.

5. Good, better, best… One of the best doors available now is the Protec Door manufactured by Guenther Doors. Their laminated inner frame adds structural strength, giving greater security and comfort.

Insulating Garage Doors

Metal and garage doors are made of very light material to make it easier for them to go up and down. However, they let a lot of cold air migrate into the garage cavity during the winter. To correct this problem, insulation must be applied to the inside of the door. Bat or rigid foam insulation does NOT work as it adds too much bulk and weight for easy door movement. For best results apply a sheet of Reflectix Foil Insulation using Velcro strips for a steel door, and staples for a wood door. This will reflect the cold air out and keep the heat indoors.

It’s just that easy!