Exercise & Fitness: The Exercise Agreement
By Craig Ballantyne
I get a lot of e-mails from frustrated readers. They are frustrated because they just can't stick to an exercise program and, therefore, aren't getting results. Most of these people blame themselves. But instead of laying blame, let's find you a solution instead.
If you want to lose fat every day, you have to be on a fat-burning diet and using strength and cardio interval exercise to burn fat. Here's a good tip from Men's Health magazine for men and women having trouble finding time to workout:
Strike an agreement with your spouse and kids.
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). There's no pressure to do household chores, play marathon games of Monopoly or be a doting husband, wife or parent.
Your best bet for exercise is a short 20- to 45-minute workout of bodyweight exercises, followed by quick strength training supersets. Then finished with interval cardio to burn fat in less time than ever.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system by clicking here.]
______________________________
Healthy Healing:
The Death Count: 105,000 to 0
By Shane Ellison
Most medical doctors are hostile toward nutritional supplements. They parrot the idea that they are ineffective and possibly dangerous, due to a lack of scientific evidence supporting them. In the same breath, they push drugs. Recent research underscores this deadly paradox.
Prescription drugs have become the single greatest threat to the health, safety and security of the American people. They kill an estimated 105,000 people per year. That equates to one individual dying about every five minutes from an "approved" drug, or almost 300 deaths every day.
That's twice as many fatalities in a single year as the total number of U.S. deaths from the Vietnam War. If not killed, an estimated 2 million people are victims of prescription drug-induced illnesses. These may include drug-induced obesity, diabetes, cancer, kidney disease, autism, depression and heart failure.
Now, what about supplements?
According to the 129-page annual report of the American Association of Poison Control Centers published in the February 2007 issue of Clinical Toxicology, the National Poisoning and Exposure Database showed that there was not even one death caused by vitamin supplements in 2005.
Can someone please give our doctors a prescription drug reality check?
[Ed. Note: Shane Ellison is known as "The People's Chemist." He holds a Master's degree in organic chemistry and has first-hand industry experience with drug research, design and synthesis. He is the author of Health Myths Exposed and The Hidden Truth About Cholesterol-Lowering Drugs. Get his FREE Life-Saving Health Briefs by clicking here.]
______________________________
Natural Remedies:
The Real Cause of Insomnia
By James B. LaValle
According to the National Sleep Foundation, 6 out of 10 people report they have problems getting a restful night's sleep. Given that sleep deficits have been linked with diabetes, heart disease and lowered thyroid function, this is alarming. Sleep issues have been a media favorite in the last couple of years, as multiple studies have linked lack of sleep to increased belly fat and weight and decreased leptin/increased ghrelin levels (hormone shifts associated with increased appetite). In fact, one study reported that if you got less than five hours of sleep, you would gain weight regardless of exercise and diet!
Most health practitioners link a lack of sleep with increased stress, but amazingly few realize that research shows that chronic stress from too-busy days hyper-excites the brain and is the actual trigger of chronic primary insomnia (insomnia not due to any other causes, such as sleep apnea).
In a landmark study reported in 2001 in the Journal of Clinical Endocrinology and Metabolism, researchers concluded that insomnia was a disorder of hyper-arousal. Significantly higher levels of the stress hormones adrenocorticotropic hormone and cortisol were found in insomniacs compared to the lower levels found in people who sleep normally.
In a 2007 article in Sleep Medicine Reviews, researchers revisited the connection between primary insomnia, depression and hyper-arousal factors as seen by high levels of stress hormones. Once again, researchers are calling for more attention to the regulation of stress hormones as a better approach for insomnia.
Current drug therapy does not offer good options for managing cortisol and its effects on your brain. There are other, more effective approaches for dampening your stress response during the day so that your brain can slow down or cool off at night.
To retrain your brain and to allow the sleep switch to flip on at night, here are some safe natural therapeutics:
• Theanine helps stop the rolodex from spinning in your mind at night by reducing excess PEA (phenylethylamine) production during the day. PEA is a neurotransmitter that makes you focus, but it should be turned off before bedtime. Consider 100-200 mg up to three times a day to calm your hyper-excited mind.
• Seditol is an extract of phellodendron and Ziziphus. It helps to cool down the brain at night by helping to balance you calming neurotransmitters and stress hormones. Consider 365-720 mg one-half hour before bedtime.
[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here.]
______________________________
Recipes & Nutrition:
Balsamic-Drizzled Strawberries
By Kelley Herring
The flavor of juicy, fresh strawberries peaks with just a drizzle of high-quality balsamic vinegar. And thanks to strawberries' ellagic acid -- a phytonutrient that helps cancer cells self-destruct -- this dessert will please your palate and protect your health.
Serves: 4
Time to Table: 5 minutes
Healing Nutrient Spotlight
• Ellagic acid
• Good source of folate
Ingredients2 pints fresh organic strawberries (preferably chilled)
8 Tbsp organic balsamic vinegar
PreparationWash strawberries, remove tops and slice in half. Divide among serving dishes. Drizzle with balsamic vinegar. Serve.
Nutritional Information63 calories, 0.5 g total fat, 0 g saturated fat, 0 g trans fat, 0.08 g monounsaturated fat, 0.3 g polyunsaturated fat, 0 mg cholesterol, 2.4 mg sodium, 14 g carbohydrate, 4 g fiber, 8 g sugars, 1 g protein
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.] _______________________________________________
These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 09-28-07] which offers alternative solutions for mind, body and soul.
I get a lot of e-mails from frustrated readers. They are frustrated because they just can't stick to an exercise program and, therefore, aren't getting results. Most of these people blame themselves. But instead of laying blame, let's find you a solution instead.
If you want to lose fat every day, you have to be on a fat-burning diet and using strength and cardio interval exercise to burn fat. Here's a good tip from Men's Health magazine for men and women having trouble finding time to workout:
Strike an agreement with your spouse and kids.
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). There's no pressure to do household chores, play marathon games of Monopoly or be a doting husband, wife or parent.
Your best bet for exercise is a short 20- to 45-minute workout of bodyweight exercises, followed by quick strength training supersets. Then finished with interval cardio to burn fat in less time than ever.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system by clicking here.]
______________________________
Healthy Healing:
The Death Count: 105,000 to 0
By Shane Ellison
Most medical doctors are hostile toward nutritional supplements. They parrot the idea that they are ineffective and possibly dangerous, due to a lack of scientific evidence supporting them. In the same breath, they push drugs. Recent research underscores this deadly paradox.
Prescription drugs have become the single greatest threat to the health, safety and security of the American people. They kill an estimated 105,000 people per year. That equates to one individual dying about every five minutes from an "approved" drug, or almost 300 deaths every day.
That's twice as many fatalities in a single year as the total number of U.S. deaths from the Vietnam War. If not killed, an estimated 2 million people are victims of prescription drug-induced illnesses. These may include drug-induced obesity, diabetes, cancer, kidney disease, autism, depression and heart failure.
Now, what about supplements?
According to the 129-page annual report of the American Association of Poison Control Centers published in the February 2007 issue of Clinical Toxicology, the National Poisoning and Exposure Database showed that there was not even one death caused by vitamin supplements in 2005.
Can someone please give our doctors a prescription drug reality check?
[Ed. Note: Shane Ellison is known as "The People's Chemist." He holds a Master's degree in organic chemistry and has first-hand industry experience with drug research, design and synthesis. He is the author of Health Myths Exposed and The Hidden Truth About Cholesterol-Lowering Drugs. Get his FREE Life-Saving Health Briefs by clicking here.]
______________________________
Natural Remedies:
The Real Cause of Insomnia
By James B. LaValle
According to the National Sleep Foundation, 6 out of 10 people report they have problems getting a restful night's sleep. Given that sleep deficits have been linked with diabetes, heart disease and lowered thyroid function, this is alarming. Sleep issues have been a media favorite in the last couple of years, as multiple studies have linked lack of sleep to increased belly fat and weight and decreased leptin/increased ghrelin levels (hormone shifts associated with increased appetite). In fact, one study reported that if you got less than five hours of sleep, you would gain weight regardless of exercise and diet!
Most health practitioners link a lack of sleep with increased stress, but amazingly few realize that research shows that chronic stress from too-busy days hyper-excites the brain and is the actual trigger of chronic primary insomnia (insomnia not due to any other causes, such as sleep apnea).
In a landmark study reported in 2001 in the Journal of Clinical Endocrinology and Metabolism, researchers concluded that insomnia was a disorder of hyper-arousal. Significantly higher levels of the stress hormones adrenocorticotropic hormone and cortisol were found in insomniacs compared to the lower levels found in people who sleep normally.
In a 2007 article in Sleep Medicine Reviews, researchers revisited the connection between primary insomnia, depression and hyper-arousal factors as seen by high levels of stress hormones. Once again, researchers are calling for more attention to the regulation of stress hormones as a better approach for insomnia.
Current drug therapy does not offer good options for managing cortisol and its effects on your brain. There are other, more effective approaches for dampening your stress response during the day so that your brain can slow down or cool off at night.
To retrain your brain and to allow the sleep switch to flip on at night, here are some safe natural therapeutics:
• Theanine helps stop the rolodex from spinning in your mind at night by reducing excess PEA (phenylethylamine) production during the day. PEA is a neurotransmitter that makes you focus, but it should be turned off before bedtime. Consider 100-200 mg up to three times a day to calm your hyper-excited mind.
• Seditol is an extract of phellodendron and Ziziphus. It helps to cool down the brain at night by helping to balance you calming neurotransmitters and stress hormones. Consider 365-720 mg one-half hour before bedtime.
[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here.]
______________________________
Recipes & Nutrition:
Balsamic-Drizzled Strawberries
By Kelley Herring
The flavor of juicy, fresh strawberries peaks with just a drizzle of high-quality balsamic vinegar. And thanks to strawberries' ellagic acid -- a phytonutrient that helps cancer cells self-destruct -- this dessert will please your palate and protect your health.
Serves: 4
Time to Table: 5 minutes
Healing Nutrient Spotlight
• Ellagic acid
• Good source of folate
Ingredients2 pints fresh organic strawberries (preferably chilled)
8 Tbsp organic balsamic vinegar
PreparationWash strawberries, remove tops and slice in half. Divide among serving dishes. Drizzle with balsamic vinegar. Serve.
Nutritional Information63 calories, 0.5 g total fat, 0 g saturated fat, 0 g trans fat, 0.08 g monounsaturated fat, 0.3 g polyunsaturated fat, 0 mg cholesterol, 2.4 mg sodium, 14 g carbohydrate, 4 g fiber, 8 g sugars, 1 g protein
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.] _______________________________________________
These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 09-28-07] which offers alternative solutions for mind, body and soul.
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