Is the Olive Oil in your Cabinet Real?
There was a study done at UC Davis Olive Center in 2010 that discovered that 69% of the olive oils tested were not exactly what they said they were and did not meet legal standards in the United States.
There have been several additional studies done since then, that have shown the same thing, that a good amount of the olive oils in the united states market are mislabeled and are not what they say they are.
There are oils on the market that have been blended with older, lesser grade oils or they have been blended with vegetable or seed oils and then chemically colorized, flavored and deodorized before bottling. Some oils aren't olive at all, they are seed or soy oils that have had beta carotene and chlorophyll added to make it taste like olive oil.
Most recently, in 2016 there was a 60 Minute program aired that showed that almost all of the olive oils on the shelves are somehow mislabeled.
So how do you know whether the oil that you are buying is good? Well, there are a few ways to tell.
One way to determine a good oil, is to read the bottle and see where it comes from. Most of the time, the bottle will say that the oil is a blend from several countries, you don't want that oil, put it back on the shelf. You don't even want to buy the oil if the bottle just lists one country. What you are looking for on the bottle, is an oil that says it came from a family farm, in that case you can be reasonably sure that it is real.
Make sure it comes in a dark bottle, this helps to shield the oil from light that can cause it to become rancid.
Good brands will also put a harvest date on the bottle, this helps to ensure that it is fresh. Make sure that the harvest date is not any more than 15 months out, which means it is starting to get old.
Also look for a certification seal on the bottle showing that it passed sensory and chemistry testing.
The oil should be extra virgin olive oil and say it is a 1st processing or 1st press.
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It has possibly been described as THE disease of the 20th Century and is certainly the one of the Century's biggest killers but what exactly is Heart Disease and what exactly is a Heart Attack?
As they say, what is in a name? Well in this case the most common terminology in use is as follows. Coronary Artery Disease (CAD) is (as the name suggests) the Disease of the Coronary Arteries. Ischaemic Heart Disease or IHD is a narrowing of the blood vessels resulting in Ischaemia, which is a lack of blood supply to the Heart Muscle.
MI, Myocardial Infarction is the term that describes the death of an area of Heart Muscle as a result of a blockage in the blood supply. Myocardial Infarction as a term has become synonymous with the term Heart Attack.
We use the term Coronary to refer to the Coronary Arteries, the small blood vessels that keep the muscle of the Heart supplied with the nutrients, especially the oxygen that enable it to keep working properly.
Changes in the Coronary Arteries take place over the years and sediments, fatty deposits etc can build up in them and these lead to Angina, Heart attacks and sudden death.
Coronary Heart Disease has been documented as being the No 1 cause of death in the United Kingdom. Most of us at some time recon that we either know or have known someone who has suffered from a Heart Attack but according to statistics that has not always been the case.
This being so , what exactly has happened to either cause this increase in the incidence of Heart Attacks or has acted as an agent to assist the rise in the number of Heart Attacks?
In a bizarre way one of the best descriptions of the cause of Coronary Heart Disease (CHD) and Heart Attacks is that it is a "disease caused by affluence". It is becoming more and more common in the more developed countries and ones where the stress factor (one of the major causes of CHD) is a common factor.
Of the developed Countries where CHD is becoming more common, Western Europe, North America and Australasia are the leading territories in the CHD League. The link with affluence does seem to have some credence in that it has been chronicled that migrants moving to these countries from less developed territories or countries are showing an alarming increase in the incidence of CHD once they arrive or have spent some time in these more well developed countries.
It really does seem that in this as in most aspects of life that there is truly a price to pay for everything and in this it seems that some of us are paying with our lives.
The really sad aspect of this is that it doesn't really have to be this way. CHD is preventable and can be treated if not eradicated.
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To understand why certain oils and fats are better than others for our health, it's necessary to understand the importance of cholesterol to all living creatures.
Cholesterol is a waxy type of fat that's manufactured within the biological systems of all animals. It's essential for life. The human body uses large quantities of cholesterol every day and the substance is so important that, with the exception of the brain, all cells have the ability to make it from simpler substances within the body. It plays a role in communication between the body cells, intra-cellular transport and brain to nerve conduction. As body-cells die, cholesterol is a major building block from which the new cell walls are made. It's also used to make hormones (including the sex hormones), bile acids and, in conjunction with sunlight on the skin, vitamin D 3.
So, cholesterol is not bad! For every 150 pounds (68 kg) of body-weight, there naturally exists within the human system 3,500 mg of cholesterol. Each day, approximately 1,000 mg is synthesized to replace whatever had been used in normal arterial and cellular repair-activities. However, cholesterol is also found in food and if we ingest more than the necessary 1,000 mg, the body simply produces less so as to maintain its normal chemical balance. If our daily diet provides 250 mg of cholesterol, the system will only synthesize 750 mg. If less is eaten, the system compensates by making more, especially when the demand for arterial repair is excessive due to a faulty diet deficient in a usable form of Vitamin C.
Of all the animals on Earth, Man is the only one that does not synthesize its own Vitamin C and it's the vitamin that's essential to keep the arterial walls flexible. When a weakness in a wall is detected, cholesterol within a Low Density Lipoprotein transporter (LDL) is sent directly from the liver and used to patch over the weak spot. After the repair is effected and Vitamin C levels are restored, High-Density Lipoproteins (HDL) transport the used cholesterol back to the liver for recycling. Over time, if Vitamin C levels are not normalized, excessive cholesterol patches can result in atherosclerosis - arterial blockages that can lead to heart attack or stroke. (See "The Cholesterol Myth Simplified" )
Although the media and food companies still warn against cholesterol in the diet, it has been repeatedly demonstrated that the level of cholesterol in our blood is affected very little by the amount of cholesterol in the foods we eat. The claim that a reduction in dietary fat and cholesterol can lower blood cholesterol levels, so reducing the likelihood of coronary or arterial disease has never been substantiated. Any reduction in dietary cholesterol intake is counteracted by the liver, which increases or decreases production to keep blood cholesterol levels constant and will produce more as necessary to compensate for cellular damage caused by vitamin deficiencies. The most likely scenario is that due to deficiencies in nutrition and the inability to perform permanent repairs, the system keeps on making excess cholesterol in its effort to keep up with the patching process.
There are three major forms of dietary fat:
Saturated fat
Unsaturated (including mono-unsaturated, poly-unsaturated fat)
Trans-isomer fat (trans-fat)
All fats and oils contain both saturated and unsaturated fatty acids but are classified according to the most dominant form. Butter is classified as a saturated fat because of the preponderance of saturated fat in its composition, even though it does contain lesser amounts of unsaturated fats.
Saturated fats have a high melting temperature because of their chemical structure and are solid or hard at room temperature. They're found mainly in animal fats such as butter, whole-milk, lard, and certain plant fats (coconut oil, palm oil, cocoa butter). The human sysyem needs about 30 grams of saturated fat in the daily diet to maintain health and to trigger the burning of excess body-fat for fuel.
Most vegetable oils are classified as unsaturated and the more "unsaturated" they are (mono, poly) the more likely they are to become rancid and the less energy they provide. Unsaturated fats are liquid at room temperature.
Poly-unsaturated fats from most vegetable sources are more unstable, become rancid with heat and have high levels of Omega-6, too much of which is harmful, while those "polys" from fish such as salmon, contain Omega-3 which is highly desirable in the diet.
Trans-fats are made by artificially hydrogenating unsaturated vegetable oils so as to create more stability and a longer shelf-life. They're commonly used in deep-frying and the baking of commercially-processed foods. They do not normally occur in nature in significant quantities and are dangerous to the human system.
For dietary and cooking purposes, olive oil and coconut oil are the healthiest for human consumption, both being free of cholesterol. Coconut oil though, is the only one the digestive system recognizes as an "energy-food" and it's not stored in the body as fat.
Coconut oil always had a health-promoting reputation until half-way through the 20th Century when, after the Korean War, it was falsely reported that saturated fat caused heart disease. At the same time (co-incidentally), the cheap production of unsaturated, rape-seed oil (canola) from stock fodder presented a lucrative opportunity for the commercial food-producing corporations. A government-backed, negative, smear-and-fear campaign, based on the fact that coconut oil was indeed predominantly a saturated fat forced it off the shelves to be replaced by unsaturated vegetable oils. In time it was realized that the vegetable oils became rancid quickly so the commercial interests "hydrogenated" them to achieve longer shelf-life and in doing so, gave us the "trans" fats. Those poly-unsaturated, hydrogenated oils were not a part of the diet of previous generations, however hydrogenation increases corporate profits and the World's waistlines, and is now linked with the "modern" diseases.
And heart disease continues to increase exponentially!
For human brain-development, mother's milk contains a specific, long-chain fatty acid that does not appear in cows milk, soy milk or vegetable oils. However, red meat, olive oil and coconut oil contain a medium-chain fatty-acid which the human system can convert into the essential long-chain form, easily. Coconut oil is used in most infant formulas for that very reason.
Un-hydrogenated coconut oil helps improve the ratio of "good" HDL to "bad" LDL in our bloodstream. It's an anti-oxidant and the high quotient of lauric acid which prevents cholesterol build-up and heart disease, converts into monolaurin which helps in dealing with viruses and bacteria-causing diseases such as herpes, influenza, and possibly even HIV. Because it's rich in capric acid and caprylic acid it's beneficial to the skin, prevents premature aging and keeps candida albicans, urinary tract infections and other fungi at bay. It relieves digestive disorders, helps in weight-loss and protects the intestines from parasites and the stomach from the ulcer-causing heliobacter pylori.
However, even though olive oil and coconut oil are lower in calories than other oils they do still supply calories. So, going to extremes may only cause problems in other areas.
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What are varicose veins?
The circulatory system is made up of the heart, veins, and arteries. Arteries carry oxygen-rich blood from the heart to nourish your tissues, while veins have one-way valves which channel oxygen-depleted blood back toward the heart. If these valves are damaged, the blood pools in the leg veins and leads to feelings of fatigue, heaviness, aching, burning, itching, cramping, restlessness, swelling and even eczema and leg ulcers.
What causes varicose veins?
Heredity causes most varicose veins. If one of your parents has varicose veins, your risk of having them is about 70%. Other predisposing factors include obesity, leg injury, multiple pregnancies and standing occupations, such as nurses, teachers, and barbers.
Are varicose veins a threat to my health or are they just cosmetic?
Varicose veins indicate that the pressure in the veins of the legs is too high (a condition called venous hypertension). Longstanding venous hypertension can result in damage to the deep leg veins and to the overlying skin. Impairment to the deep veins can lead to blood clots and sometimes to sudden death from pulmonary embolism. Blood clots are especially frequent if you are confined on a long plane or car trip. Injury to the skin will result in stasis dermatitis, pigment changes, thickened skin and possibly, leg ulcers with scarring. In addition, venous hypertension can cause pain, fatigue and swelling of the legs. The presence of increasing numbers of spider veins may also suggest venous hypertension.
Can these veins develop in one leg and not the other? Most patients develop varicose veins in both legs. However, the severity of the varicosities will differ. Some may require treatment, while others may only require compression stocking therapy.
Are all varicose veins visible from the outside?
No. Varicose veins may be deep enough that they are not visible. A duplex ultrasound evaluation of your legs is the best way to detect all varicose veins. This is a painless, noninvasive test using sound waves to detect the size of veins and direction of blood flow.
What are the options for varicose vein treatment?
A new procedure called endovenous laser ablation, or EVLA, has been available to treat varicose veins for about seven years. EVLA involves a nonsurgical laser procedure in which the laser fiber is inserted into the damaged vein and it is switched on, permanently sealing the vein shut. The blood that normally flowed through that vein is redirected into normal veins which carry it back to the heart. EVLA is performed under local anesthesia while you are awake and is very comfortable. Most people return to work the next day. EVLA is a safe and effective procedure that is replacing the older technique of surgical vein stripping. Another way to treat varicose veins is called foam sclerotherapy. For this treatment, no anesthesia is required and a small butterfly needle is used to deliver an FDA-approved sclerosant chemical to the veins. They immediately shrink and are cleared by the body's metabolism over several weeks to months. This procedure is relatively painless and is very safe. Vein stripping surgery is not performed very often nowadays since these newer procedures are so safe and effective.
Do these treatments cure varicose veins? After all diseased veins are treated, most people have a remission of symptoms, leg swelling improves and the skin begins to heal, including leg ulcers. Many patients do not have problems again for years. Due to many factors including heredity, however, some people are predisposed to future problems. Since there is no way to prevent other veins from becoming damaged, varicose veins may be an ongoing challenge for some patients.
Will my varicose vein treatment be very painful?
The degree of pain that a patient experiences during vein treatments varies from patient to patient. The survey we conducted indicated that most patients thought the procedure to be pain-free, while a few reported experiencing a moderate degree of pain. The amount of pain is dependent on several variables, such as age, sex, weight, and pain tolerance level.
Are there any side effects of the treatments?
As with any invasive procedure, risks of vein treatments include allergic reaction to one of the medications, bleeding, postoperative pain, infection, blood clots or nerve injury. If any of these side effects occur, they are usually temporary if promptly treated.
How long after laser treatments will I be able to return to my normal routine?
Most patients return to their normal routine the next day, however, you should not resume aerobics, heavy exercise routines, running, sports or travel for at least a month after your laser treatment. It is very important to walk at least thirty minutes each day after the procedure to prevent blood clots from forming in the veins. Walking on a treadmill is fine. Extended plane or car travel should be postponed for a month after the procedure.
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Homeopathy is the second most popular medicine in the world. However, most people really do not know too much about Homeopathy. This article will help clear up some misconceptions associated with homeopathic medicine.
1) Homeopathic medicines are nothing more than sugar pill that contain no measurable substance.
Certain homeopathic medicines have no measurable substance. However, many remedies do have measurable substances. In medicine that is 24X or 12C has no measurable substance. However, some medicine potency such as 6X, 6C, 12X will have a measurable substance.
2) Homeopathy has never been successful in large scale well designed trials. Trials have only worked when homeopaths were doing the trials or poorly designed trials with quite a bit of author's bias.
Trials in Homeopathy is a very mixed bag. Sometimes people are looking at the wrong information source. Many skeptics will take successful trials and point out that when looking at larger trials in the study, homeopathy does not seem to work. Although, the conclusions of the authors were that homeopathy seems to works better than a placebo.
However, some trials that were successful were fairly large. Oscillococcinum trials were quite large and well designed but still yielded a positive result in shortening the flu duration. Similar studies with Osccillococcinum were replicated as well. The idea that homeopathic remedies have never been successful in a large scale well designed trial is not true.
3) Homeopathy should not be used to treat life threatening diseases.
Homeopathy can treat life threatening diseases with the help of a well trained homeopathic physician. Also, the general medical doctor and other specialists involved in treating the disease should be included on the treatment plan. Medical doctors should always be seen if you have a life threatening illness. Homeopathy can not cure all life threatening diseases.
Many people with life threatening diseases have fared well with Homeopathy. Homeopathy malaria trials show that in trials that homeopathic medicine worked as well as conventional medicine in treating people with malaria.
4) Homeopathy and modern medicine can not work together
Homeopathy can be quite complementary to modern medicine.Many patients under going chemotherapy have seen their side effects reduced when taking homeopathic remedies. Trials with reduction of cancer treatments provided encouraging results.
5) Homeopathy, Herbal, and Ayurvedic medicine are similar.
Homeopathy, Herbal and Ayurvedic are forms of alternative medicine but these forms of medicine are not similar in any other way. Homeopathy use diluted substances to treat patients. Every medicine has been diluted in water or alcohol.
Herbal medicine is medicine based on the use of plants. Ayurvedic is an ancient system of medicine started in India that operates with the theory that all materials of vegetable, animal, and mineral origin have some medicinal value.
Ayurvedic use these materials to treat patients. Ayurvedic and homeopathic medicines are used quite a bit in India so that creates some confusion in people thinking they are the same thing.
6) Homeopathy is slow to work
Acute conditions such as flu, colds, motion sickness and pain relief can be treated quickly using homeopathic medicines. Chronic conditions are slow to work because they are complicated to treat. Chronic conditions would be acne, eczema, irritable bowel syndrome and other conditions will take longer to treat.
7) Homeopathy is only for human use.
Actually, petmeds is one of the fastest growing use of homeopathic products. Homeopathy offers a safe and inexpensive way to treat your pet of acute conditions such as allergies, anxiety and joint stress relief.
8) You can get a book on Homeopathy and treat yourself.
This may be the case in acute conditions such as cold and flu. However, more complicated and chronic cases will require you to see a homeopathic doctor. Chronic cases involve generally taking quite a few remedies in the course of a treatment. A book can not tell you which homeopathic remedies to take and how much to take when your condition starts to improve or worsen.
9) Homeopathic remedies are not widely available.
This may have been true a few years ago. However, many remedies can be found pretty much all over the US. Walmart, CVS Pharmacy, Target and larger retailers carry combination homeopathic remedies for acute conditions such as cold and flu and insomnia.
Single remedies which homeopaths claim to work the best are not as readily available. These remedies can be found in health food stores, natural pharmacies or on the Internet. They are more specialized and generally most people taking single remedies have some homeopathic knowledge or a doctor has prescribed that medicine.
10) All homeopathic remedies work the same on all people.
Homeopathy works different on different people. Classical homeopathy treats different individuals with different remedies according to their personality type. One person may use one remedy to treat a illness, while another person would use a different remedy to treat the same illness.
Homeopathy assumes everyone is different so using the same remedy to treat everyone will not work according to Classical Homeopathy principals. Modern medicine generally gives everyone the same medicine for general conditions.
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Definition of Blood Pressure.
Blood Pressure (BP) is the pressure exerted on blood vessel walls by circulating blood.
What is the difference between Systolic and Diastolic blood pressure?
Systolic blood pressure is the pressure within the arteries when the heart contracts increasing blood flow through the arteries and therefore in turn the pressure. Diastolic pressure is when the heart is at a relaxed state so there is a decreased pressure through the arteries.
The two main determinants of blood pressure are Cardiac Output and Peripheral Resistance.
Cardiac output can be defined as the amount of blood pushed out of the heart in one minute, so the higher the amount the higher the blood pressure. It can be affected by two main determinants which are the stroke volume and heart rate. Generally as the heart rate increases, so does blood pressure, as the increased heart rate will mean more blood will be pushed through the arteries therefore increasing pressure. Stoke volume is normally increased by the body when its put under stress. As this increases it means the amount of blood being pumped out of the heart each beat is increased, and therefore squeezing more through the arteries and increasing blood pressure.
Peripheral resistance is the resistance the blood vessels put on the blood flow throughout the body it can increase and decrease due to vasoconstriction and vasodilatation, depending the stresses that the body is under.
High Blood Pressure (Hypertensive)
Recognised levels of hypertension (high blood pressure) are a systolic level above 160 mm HG or a diastolic of 100 mm HG or more. There are major risks associated with prolonged high blood pressure and these are coronary heart disease, stroke and heart failure. Recognised levels of hypotension (low blood pressure) are systolic readings of 100 mm HG or below or a diastolic reading of 60 or below, there are no real harmful effects of low blood pressure, apart from symptoms of dizziness, loss of consciousness and blurring vision.
Factors that affect a persons Blood Pressure
There are two different types of factors effecting both systolic and diastolic blood pressure these are acute and chronic factors. The acute factors that affect blood pressure (BP) are environmental stressors are placed on the body such as aerobic exercise and heavy weight training which will cause the body to increase the blood flow to cope with the demand of oxygen. Stress and Anxiety increase BP due to the chemicals released that will cause the heart to beat faster and work harder. Things like food, caffeine, and smoking all increase blood flow firstly due to digestion, caffeine increases alertness of the body which causes an increase in cardiac output and smoking inhibits the amount of oxygen we take in which means the heart has to work harder to push the oxygen that does get in the lungs around the body. Also in the long term it causes an increase of cholesterol causes a narrowing of the vessels and therefore increases in blood pressure.
Chronic factors, or more long term factors, that increase blood pressure increase both systolic and diastolic blood pressure. Once again stress and smoking are two factors and causes are as explained above. Nutrition can have a major effect on how the heart operates poor diet can lead to increased cholesterol and the clogging of the arteries etc, which means that pressure through the arteries will be increased due to the smaller circumference of the vessels that need to get through, this can also be applied to the obese person. Finally sedentary lifestyle will mean that the heart will be weak and the vessels will become more inflexible and a hardening of the arteries walls therefore they will not be able to vasodilate as much and therefore increase BP.
Common categories of hypertensive drugs.
What are there main effects and there possible implications for exercise?
The common categories of anti-hypertensive's are Beta Blockers, calcium channel Blockers, Antiotensin Converting Enzyme Inhibitors and Diuretics.
Beta Blockers - These drugs decrease the heart rate and in turn the cardiac output and increase coronary perfusion. It also decreases stroke volume which in turn again reduces cardiac output. They affect the training by making everything a lot harder and therefore it will seem like there is a decreased effort however there isn't it's a decreased workload but still the same amount of effort put in, overall they will slow the person down when training.
Calcium Channel Blockers - These drugs decrease myocardial contractility and block calcium dependent contractions to the smooth muscles in the arteries and in turn this increases vasodilatation. This can cause resting tachycardia (increased heart rate) which needs to be carefully monitored when exercising, also blood pooling can occur if exercised is suddenly stopped therefore it is important to have a long warm down at the end of a session.
Angiotensin Converting Enzyme Inhibitors - These block the angiotenmsin converting enzyme, which stops angiotensin I being converted to angiotensin II which is a powerful vasoconstrictor and this therefore blocks vasoconstriction. In exercise this can lead to dehydration so you must watch fluid intake throughout exercise regime, also as stated above sudden stopping of exercising again can cause blood pooling therefore a long cool down is recommended.
Diuretics - These reduce venous return as they increase secretion from the kidneys of water and sodium ions. Doing this can result in electrolyte imbalances causing a greater loss in potassium and magnesium. This may induce muscles weakness and possible cramps and cardiac dysrhythmias, therefore regular blood test at the doctors should be had to monitor potassium levels in the blood.
Exercise Consideration for people with High Blood Pressure.
Warm up and cool down for about 5-10 minutes to aid in vasodilatation of the vessels in the warm-up preparing the body for exercise and the warm up is essential to help to prevent the onset of post workout hypotension.
Aerobic exercise should initially start at a moderate level of about 60% gradually increasing over a period of 4-6 weeks to 70-75% effort. Effort should be judged using an RPE scale (Rate of Perceived Exertion). Exercise routine should last up to an hour and it is recommended also to do a few 10 minutes spurts of continuous exercise outside of the gymnasium routine.
Resistance work should be low in weight and high in reps about 15-20 per set and exercises should not go until concentric failure, avoid heavy weight above the head, and do not train in positions where the feet are above the head. Make sure there is a spotter there to help and choose more isolation exercises rather than compound movements.
The safest and most effective way to train is with a personal trainer, qualified in dealing with high blood pressure clientele. This will make sure that hypertension suffers will train at there optimum level whilst being exposed to a wide range of training styles, making progression much quicker, more effective and safe.
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The Paleo diet is mostly easy to follow and promotes the eating of healthier foods. The diet offers plenty of benefits with many followers starting to notice more energy within a relatively short period, and with the combination of exercise, a leaner physique and a loss in weight. Here are a few of the benefits of the Paleo diet:
Clean eating
The Paleo diet is intended to promote clean eating with unnatural, processed foods removed and healthier options in their place. Also, there is no need to compromise on flavor when changing the diet to the most nourishing foods.
Typical foods to feature in this diet include lean meat, fresh fruit, seafood, fish, nuts, eggs, seeds, and plant-based oils. While grain, starchy vegetables, dairy products, high-fat meats, sugars and processed foods are some of the items that should be removed from the food intake.
Also, this diet gives a certain amount of freedom to indulge occasionally with snacks such as high-quality dark chocolate or a natural sweetener listed low on the glycemic index.
More movement
The Paleo lifestyle doesn't demand that a particular fitness regimen is followed. Instead of spending 60 minutes at the gym on a daily basis, it is more preferable to vary the activity in an effort to get fit. The preferred exercise options include dancing, swimming, hiking, cycling, walking, or anything similar that will get you outside.
Reduce inflammation
This type of diet eliminates several of the inflammation culprits such as alcohol, sugar, gluten and dairy. By removing these foods, there is less risk of causing sensitivity issues with the immune system. This is certain to help the sufferers of asthma and other allergies.
Eliminate cravings
Followers of the Paleo diet will be eating more healthy fats and protein, which is very useful for filling the stomach and promoting satiety.
Healthier stomach
The stomach is rich in microbes that help to regulate metabolism, boost the immune system, synthesize vitamins, and help digest food. The Paleo diet can eliminate a lot of food types that irritate the system to leave the stomach a lot healthier and more efficient at what it does.
Better Sleep
A further benefit of this diet is the holistic approach to health which is intended to treat the mind, body and soul. In addition to following a healthy diet plan, it is also important to be responsible with self-care and fitness. By getting the better dietary intake, the body is in a much better position to get the restful and deep sleep.
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1. "Traditional" vs." the New Warm-up"
Anyone who has been involved in sports has some kind of mental association with warming up. My memories are mostly about running around the field and sitting down on the ground afterwards for some static stretches. The stretches were always the same, the hurdler-stretch and other reach-down movements. Generally speaking, I remember my youth sport warm-ups being boring, inefficient and not stimulating for the mind or the body. It was just something we had to do. In fact I believe now that the term "warm-up" is outdated as the pre-sport or pre-workout activity is about so much more than just "warming up."
Active and dynamic warm-ups and movement preparation routines are replacing the old mentally and physically more passive warming-up practices. The general idea of (just) elevating the body temperature by slow jogging, followed by a few static stretches, is being revolutionized by a more focused and involved movement preparation.
An athlete spends between 10-20 minutes a day preparing the body for the competition or practice. This time accumulates slowly but surely and functions not only as a primer for the sport performance but as an opportunity to learn and develop various motor skills.
The activation of the movement system correctly prior to sport performance or practice has been found crucially important. We have been researching and developing optimal warm-up and movement preparation protocols for years.
2. 368 - The simple system of human movement
In order to re-produce a great warm-up that really works, we need some sort of a system. Without a pattern or a system, all of our warm-ups will be random and we will never be able to predict the outcome of the warm-up reliably.
The Dynamic Warm-Up Method aims at creating the desired physiological adaptation as reliable as possible every time. Our simplified concept of human movement helps us in approaching the warm-up systematically and comprehensively. This concept is called 368.
The 368-system gives a simplified biomechanical idea of human anatomy in relation to integrated movement. Learning more than 700 muscles with their functions in relation to everyday training seems like an impossible task for most of us. That is why observing the body in the following way can be helpful:
3 PLANES: The movement occurs in three planes, sagittal, frontal and transverse. In lame terms this translates into forward/backward, side to side and rotational movement.
6 STATIONS: The human body can be described in six levels or stations:
1. Foot and ankle
2. Knee
3. Hip
4. Lumbar spine
5. Thoracic spine
6. Cervical spine (*1)
8 CHAINS: The muscles and fascial components together form functional units that translate movement throughout the body and are structurally connected making the whole body into "one big muscle". These chains are the front chain, back chain, lateral chains on the sides and the diagonal chains in the front and in the back. (*2)
The 368-concept helps us executing the warm-up systematically as well as in observing the movement in real-time. And how does the 368 actually do this?
By reminding us to warm-up and activate the body in all three planes as all of the sports and activities occur in multi-planar environment.
By making sure that each of the body parts have been "checked" and "turned on" the right way.
By guiding us in terms of movement patterns instead of individual muscles.
3. "Turning on" the body-wide systems in the warm-up
Cardiovascular System
One of the main goals of warm up in sport practice has always been "to increase the core temperature". That is what "warming up" sounds like anyway. Many functions of the body operate better as the internal temperature of the body rises as a result of physical activity. Stimulating the cardio-vascular system is most definitely a part of any warm-up protocol.
Neuromuscular System
The objective of the warm-up is to "start the engines" in terms of neurological and musculoskeletal system as well. This is where the old school warm-up often falls short as the optimal muscle activation will most likely not be a result from slow jogging and static stretches. Activating the nervous system means that we will optimize the sequence of how the muscles work together. Turning on the receptors requires motion. That is why sitting down to passively stretch your muscles is normally not the best approach to elevating acute performance.
Metabolic/Hormonal system
Different activities call for different approach in warming up. A power lifter might warm up completely differently than a marathon runner. And a rower would certainly not use the same warm-up as a pistol shooter. The intensity level of the warm-up depends on the desired acute response. The metabolic system and hormone activity can be regulated/stimulated by the nature of the warm-up.
Mental/Psychological System
The mind has to be stimulated and active starting from the first moment of the warm-up. You can NOT cheat the body into proper adaptation if the mind is not involved and challenged. Whether the warm-up routine is slow or fast by nature the level of focus and concentration correlates directly with the physiological results of the warm-up.
4. WARM-UP: Invaluable practice time for the fundamentals
Until recently the quality of the warm-up has not been considered an important factor in athlete's development but more or less a necessary protocol that needs to be done in order to start the "real practice." However, this couldn't be further from the truth. The first 10 minutes of the practice could actually become the most important phase in the session. Think about it, not only are you in the most receiving state to learn and develop skills but you also set the tone for everything else done after the warm-up. It would a waste of time not to take advantage of the warm-up routines that can accumulate to hundreds of hours of training time on a yearly level.
Please, look at the graph below and imagine how much more could be achieved in your warm-up if all these elements would be in a well structured system and performed automatically in the beginning of each session. We can easily turn "the least inspiring" phase of the workout into the most exciting and essential component of our training.
5. Sport specific warm-up
So how do we prepare the body for a specific activity?
How do we know what movements to include and which stations or chains to concentrate on?
Developing a sport specific warm-up or an activation routine will require at least a basic understanding of the sport movement.
Some sports require more emphasis of postural activation during the warm-up as the others might need to focus on specific myofascial chains in the body. A cyclist that sits in a "flexed hip"-position could probably use a concentrated effort on making sure that also the back side (read; glutes) would stay active during the ride. A thrower or a soccer player might have to make sure that especially the diagonal front chain that crosses over the body and the abdominal wall, is active and ready for the rapid stretch-shortening action to occur.
By analyzing the sport movement in terms of three planes, six stations and eight chains, the warm-up activation routine is much easier to put into practice.
We also need to design the warm-up based on the metabolic and systemic requirements of the sport. For example, a shot put athlete's single performance takes about 2 seconds whereas a triathlete keeps going for hours. We would not want design a warm-up for the shot put athlete that would tire him out and take away from his 100% maximal effort. We also would not want to send a triathlete on his/her way without making sure that the core temperature has been increased to the point where the oxygen uptake and delivery are at their optimal pre-activity level. So, depending on the dominant energy systems in each sport we might choose quite different approachesof preparing for the activity.
6. 32 Warm-up studies to prove the point
Journal of Strength and Conditioning Research published a review called Effects of Warming up on physical performance; A systematic review with meta-analysis. (*3)
This review basically searched as many scientific articles as possible that investigated the effects of warming up in humans on performance improvement in physical activity. The results were interesting.
- 92 different warm-up combinations were assessed
- 79% of the warm-ups improved performance
- 17% showed a negative impact upon performance
- The degree of performance improvement varied from 1% to 20%
The study revealed quite a few fascinating details that you may want to read yourself. In terms of optimizing the performance it is crucial to think about the conclusions of this study. Why?
- It is possible to actually decrease performance by warming up
- It is clear that not all the warm up protocols are equal (1% vs. 20%)
- It is obvious that a correct warm up system can make a BIG difference in sports performance (practice or competition)
The review discusses some of the problems in the warm-up that decreased performance. Poor protocols did not include movements or activities specific to the performance task or they were too vigorous for example for an explosive performance (vertical jump). Overall, the poor warm-up protocols were inappropriate for the activity.
So what are some of the take-home-message from the scientific reviews?
Different activities require a different warm-up protocol
Sport specific "needs analysis" is important when designing a warm-up
Timing, intensity and volume are essential variables to be considered in the warm-up routine
7. The Dynamic Warm-up Method
As we have already found out, a general warm-up with general variables is not the most effective way of preparing the movement system for activity. However, we believe it is possible to create a system that re-produces the best possible sequence of movements and actions in order for the optimal state of performance to be created. The system can function as a basic structure and each sport can be individually inserted into the system with its own variables.
The Dynamic Warm-Up Method has 7 stages:
Emotional calibration - Creating an emotionally sound training environment
- This means observing the athlete and finding out the emotional and mental state. If the athlete is anxious, nervous or disturbed, the coach should first listen and help unload any burdens in order to decrease the anxiety level. This is of course just a normal act of care and compassion but can be built into a system as well.
Focus/Concentration
- The first movements of the workout and the warm-up set the stage for everything else. Choosing the exercise or movement to start with should immediately engage the athlete in a state of focus and concentration. For youth athletes this can be a fun activity that requires coordination and effort, such as multi-planar jumping jacks. An older athlete may often move directly to the Dynamic Flexibility. Selection of the focus factor exercises should favor the safest possible exercise alternatives while providing enough mental stimulation and physical challenge.
Dynamic flexibility/Mobility
- Dynamic flexibility movements are active and aimed at stimulating and starting up the proprioception, the neural control of the movement system. This means that the body engages in the movements that go through different ranges of movements in different angles and planes. Dynamic flexibility exercises can be performed both in vertical as well as in horizontal position. Examples of dynamic flexibility exercises are lunges with various arm drivers, broomstick rotations, hip circles or single leg reaches.
Stabilizer Activation
- This phase targets the neuromuscular units that control and stabilize different joints of the body. The first stabilizer that needs to be awake is the center, the core of the body that stabilizes the lumbar spine first and foremost and then spreads out down to the hip and up to the scapular region. Depending on the sport activity, more emphasis can be given to the joints that particularly require stability in a given movement. A runner might be more interested in the ankle and hip stability as a swimmer should include the shoulder and scapular stability activation in the warm-up sequence.
Prime Mover Activation (Fundamental Movement Pattern Activation)
- Progressively everything moves towards a total integration in the body. The prime mover activation can be defined as rehearsal or practice of the fundamental movement patterns, such as squat, lunge, push, pull, rotation etc. This stage can be performed with external resistance to increase the recruitment in the bigger muscle groups.
Elastic Elements Activation (Short-Stretching Cycle)
- The efficiency of movement depends on the ability of the muscle-tendon unit (and fascia) to store elastic energy in it self. The better all the muscular-fascial chains of the body are able to store and release the energy, the more effective and economical the movement will be. The stretch shortening -cycle can only store energy for a short amount of time and performing a few rapid repetitions of jumps, throws, hops etc. will make sure that the elastic element are active and functioning properly.
Task-specific Movement Activation
- And finally the athlete should exercise the actual sport movement that he/she is about the practice or perform. All the systems are brought back into an integrated action as the task-specific skill combines all the previous stages and makes the movement more sub-conscious and hopefully automatic and reflexive. At this final stage the athlete should arrive at a state of performance that is approximately 20% higher than about 10 minutes prior.
I hope that this report will help you with your pursuit of better function and higher performance whether you are an athlete yourself or a dedicated coach helping others in reaching their true potential.
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Did you know that eating too little can actually prevent you from losing weight? It's true. When you eat below a certain amount of calories (this level is different for everyone), your body enters "starvation mode" and tries to hold on to all the fat that it has so that it can survive.
The good news is that by eating more food, you can fire up your metabolism and start losing weight again.
Here are four signs that you should start eating more:
You have a lot of weight to lose. The higher your weight, the more calories your body burns just to function on a daily level. A good rule of thumb is to figure that [your body weight X 10] is the number of calories that your body needs to maintain its current weight. If you want to lose weight, you should subtract 500 from this number and that is how many calories you should eat in a day.
You have a high muscle mass. Muscle burns more energy than fat, so if you have a higher muscle mass, then you may need to eat more calories to keep your body fueled.
You exercise a lot. If you exercise hard for an hour a day, five times a week, then you may need more calories. Strenuous exercise burns a lot of calories and if you are not eating enough to maintain this level of activity, you're body will think that it's starving (even if you actually are eating) and will try to keep its fat for energy.
You've hit a plateau. If you've been successfully losing weight by eating right and exercising and your weight loss suddenly comes to a screeching halt, you may need more food. Your body has gotten used to this level of food and activity. Try eating an extra 200 calories a day and see if that doesn't fire up your metabolism.
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That's obvious. I should stretch before and after a workout. Why would you even need to write a post about this?... huh... huh? If I am writing about it, then it's not so obvious. I learnt this one years ago, but when I go to the gym, I see people always stretching before lifting, or cycling, or... talking on their cell phones. I'm not even joking about that last one. Some morons go to the gym and spend most of their time talking, messaging, and/or taking selfies, whilst they pose next to any leg machine (why leg? I dunno). But that's a rant for a different day. Now, there are static stretches and dynamic stretches... for the most part. Most gym buffs do static stretches before their workout of choice, be it muscle, fingers or mouth (cell phone for the last two).
Static Stretching
What's wrong with static stretching?. Studies have shown that, his type of stretching, before exercises or any athletic endeavor does not prevent injuries or is beneficial for improved performance. In fact, it has been shown that active dynamic warm-ups involving resistance machines (leg extensions) or free weights (squats), were better for subjects than static stretching. The participants who did static stretching had a lower 1 rep max, when squatting and less lower body stability, when performing the squat. It should be noted that subjects were tested in each protocol after a 48 hr break, so that they were sufficiently rested and hydrated. Stretching consisted of 3 sets of 10-second stretches for the quadriceps, hamstring, calf, abdominal, and lower-back musculature. A meta analysis of multiple studies failed to show a link between static stretching and exercise performance. The study found that short duration stretches had no detrimental effect on performance, but, stretching beyond 60s had detrimental effects on exercise performance. Performance was defined as, improvements or reductions in strength, power or speed. In general, the research does suggest that stretching after exercise or any other time is beneficial and increases range of motion (ROM).
I would still take this with a grain of salt. If you're a ballerina, or some other performer where flexibility or ROM is important, before a performance might not be a bad thing. ROM is improved, and the decrease in strength might not necessarily be enough to hinder performance. In the case of an athletic event or competition, where you need maximum power, speed or strength, this approach might not be favorable. If I'm weight lifting, I won't stretch before I work out. I will stretch after, and to be honest in my personal experience, I've found that not stretching, to be better. What most people do, myself included is perform a few warm-up sets with light weights, before the actual lift weight. This gets the blood flowing and helps warm-up the actual muscles that I need to perform the lift. I also get a chance to make sure I have good technique.
Dynamic stretching
Now, here's a type of stretching that seems to be beneficial at anytime, before, during, after exercise, it doesn't seem to matter. Dynamic stretches, include lunges, arm swings/ rotations (forward and backward), leg swings (forward and backward) etc... Dynamic stretching, is gentle and generally takes you to the limit of your ROM in a progressive manner (gradually increase ROM). This is done in a very controlled manner. A study on benefits of dynamic vs static stretching, on vertical jump performance, at Wichita State University, has shown that dynamic stretching increases performance compared to static stretching. There were various theories put forward for why this was so. Static stretching causes a more compliant muscle tendon unit which prevents muscles from being able to store as much elastic energy in its eccentric phase which decreases the amount of force produced. Additionally, static stretching causes a decreased neural drive due to a decreased reflex sensitivity following the stretch. Movement in dynamic stretching is also rehearsed in a more specific pattern than static stretching. Dynamic stretching actually increases neural drive by increasing core temperature. Several other studies, have demonstrated the advantages of dynamic stretching over static on athletic performance. There are other types of stretching, which I prefer not to get into (ballistic stretching). I just taught I'd look at the major types and determine what are the benefits and which is safe to do and when.
Summary
I hope you get my intention. The point was to examine the two main types of stretching and determine their effectiveness. I will remind you, I never said static stretching is bad. Static stretching, from the research, suggests that doing them pre-exercise has either no benefit (other than increasing ROM) or could reduce performance and make one susceptible to injuries. On the other hand, dynamic stretching, generally tends to improve performance, help with ROM and prevent injuries. Now, this is pre-workout or pre-exercise. Static stretching is just fine post workout, or just about any other time, removed from the start of a workout or athletic event. This means you could do dynamic stretching pre-workout and static stretching post workout.
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