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19
NOV

How To Keep A Health Journal

Filed Under: Diet & Weight Loss,Exercise and Fitness,General Wellness & Wellbeing,Health Concerns & Ailments,Mindfulness,Nutrition at 11:28 am | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Workout and fitness dieting copy space diary.

With the New Year “write” around the corner it’s time to start thinking about what you’re going to accomplish in 2017. Not surprisingly, many people choose to take this time of year to focus on improving their overall health. One of the easiest and most cost-effective ways to assess your health needs is to create a daily personal health and wellness journal. This journal can help you to understand your current health status and inspire improvements to better your overall health. Research has shown that individuals who write about traumatic, stressful and emotional events are more likely to have improvements in physical and emotional health than those who do not.

Combine these experiential writings with a log of other daily events such as what you’ve eaten during the day, how you feel, time slept, sleep quality, medications/vitamins/supplements taken that day, physical activity and overall mood, you have the makings of a personal wellness journal that can help you discover causes or correlations among behaviors, symptoms and health issues. These findings can help you assess your current health and help you form goals on where you would like to be in the coming New Year.

Short Term & Long Term Benefits to Consider of Journaling

  • Identify personal habits
  • Identify potential allergens/sensitivities
  • Personal growth and development
  • Problem solving
  • Stress reduction
  • Better diet
  • More frequent exercise
  • Improved working memory
  • Reduced number of visits to general practitioner or health center

10 Tips for Successful Journaling

  • Commit to a journaling schedule
  • Keep your notebook or journal where you won’t miss it
  • Try using email or calendar reminders so you don’t forget
  • Write in a private place, free from distractions
  • Stay organized
  • Keep it short
  • Keep it fun and interesting
  • Don’t worry about being perfect – write what comes naturally to you
  • Make time for some reflection
  • Reward yourself!

How to Keep a Health Journal

There are pre-made health journals that you can use to keep yourself organized, but don’t worry, a general spiral notebook will also work just fine. To start, be sure to note the date and day of the week. You can record your blood pressure and sugar level if necessary, along with weight and body temperature. It is best if these are recorded at the same time each day. Record the total amount of sleep you had for that day including naps. You can also record the number of times you woke up during the night and your overall sleep quality.

Since many individuals feel that their health is affected by changes in the weather, you can note the temperature for the day along with any present weather patterns (such as sunny, cloudy, humid, rainy, snowy, windy, etc.). Log any medications you took as well as any over-the-counter items and vitamins, herbs or supplements. Indicate the brand name, the type of medication or supplement and the dosage or strength. As you get comfortable with journaling, you can simply write “same as usual” to save time and only make notes when changes occur. You should also write down any physical activity that you performed that day, including walking, running, weight training or even vigorous housework, gardening, dancing, etc.

Take note to any pain or discomfort that you feel throughout the day. You can log the area where the pain occurs and number it on a scale of 1-10 in terms of its severity (1 being very mild, 10 being severe). Sometimes pain occurs at the same time of the day, so be sure to take note if this happens. In addition to pain and discomfort, you can also note any symptoms that you felt throughout the day. These may include fatigue, nausea, gas, bloating, watery eyes, diarrhea, heart palpitations, constant hunger, etc.  Focus on all the areas of the body (from your head all the way down to your feet) and don’t forget to include any mental or emotional symptoms such as anxiety, nervousness, sadness or anger. You may also want to rate the symptom severity and take note to what time of day they occurred. If you notice any rashes, bruises, bites or other skin conditions take note of these and log them as well.

Finally, log your diet for the day including breakfast, lunch, dinner and snacks. Feel free to note the amount of calories, fat, sodium, protein, sugar and other nutritional information consumed at each meal. Also log your water consumption throughout the day. Keeping track of what you eat may help you discover trends in your day to day health to figure out if you are allergic or sensitive to certain food ingredients. For instance, every morning after drinking milk at breakfast you may have noticed excessive gas and diarrhea, which could identify lactose sensitivity. Leave a final section for comments or to include anything else that comes to mind. Congratulations, you’ve finished day one of your health journal!




14
NOV

Pre-Holiday Workout Program

Filed Under: Diet & Weight Loss,Exercise and Fitness at 7:00 pm | By: Mauricio Matusiak, Senior Editor
The holiday season is right around the corner and it’s that time of the year when sticking to your fitness program and eating a well-balanced diet becomes so much more difficult.

Many people are likely to start thinking that it’s better just to take break now and star over January 1st. However, a pre-holiday workout program can be an excellent alternative to relieve stress and make the restart a lot easier come January 1st.

Planning a pre-holiday workout program can be challenging but a few tips can be helpful. First, splitting up your game-plan may be a great start. The first stage can be the week before Thanksgiving. Set up between 3-5 activities based on your schedule and try to reach that before turkey day.

Next, post-Thanksgiving workout. Set up a 2-week program that should get you anywhere between 6-10 activities from the Monday after the holiday to mid-December. Then, round up the exercise program with another one week, 3-5 workouts for the 10 days before Christmas and New Year.

Trainers often suggest a workout program divided in blocks to make it easier to reach your goals. The same principle can be applied on a pre-holiday workout program as you can anticipate busy days for party planning and shopping as well as some overeating at holiday parties and end of year celebrations. Finding time may be an issue as people tend to get busier during the two last months of the year but remember that your workout doesn’t have to be an hour long. A short session of 15-30 minutes can still keep you active instead of going into “holiday hibernation” until the first week of January.




15
OCT

New Brand Showcase: Liquid I.V.

Filed Under: Exercise and Fitness,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
Healthy hydration is essential for our bodies and Lucky Vitamin is happy to present a revolutionary product to our customers. Liquid I.V.’s Hydration Multiplier is a great-tasting, portable powder drink mix that uses the breakthrough science of Cellular Transport Technology (CTT) to deliver hydration to your cells faster and more efficiently than water alone.

Based on science pioneered by the World Health Organization to combat dehydration in developing countries, Liquid I.V.’s Cellular Transport Technology (CTT) uses a specific ratio of potassium, sodium, and glucose to deliver water and other key nutrients directly to your cells. The specific ratio of electrolytes used in CTT creates a current in the bloodstream that allows water to be absorbed in the upper digestive track. Typical fluids pass through the entire digestive system, losing water and vital nutrients along the way, before entering the bloodstream. Think of Cellular Transport Technology as an expedited water delivery system in your body, resulting in rapid hydration and a wholesome feeling for you.

Liquid I.V allows your body to perform at the highest level and is great for exercising. Additionally, it can minimize the effects of jet lag as dehydration is one of the primary causes of it as well as its negative symptoms including fatigue, headache, nausea, and anxiety. It can also enhance calorie burn as Liquid I.V. helps you more efficiently absorb water, stay hydrated, and improves your ability to physically perform and increase calorie burn. Plus, drinking the proper amount of water daily is critical as you age as it aids in digestion, circulation, absorption, and even secretion.

You can save even more when you shop Liquid I.V products at Lucky Vitamin.com. Just enter promo code OCT16NEW16 at checkout to save an extra 15% on all items of this new brand. But hurry, offer expires 10/30/2016.




12
OCT

10 Days of Vipassana Meditation

Filed Under: Exercise and Fitness,General Wellness & Wellbeing,Mental Wellbeing,Mindfulness at 12:21 pm | By: Mary Nason, Contributing Author
 Meditation

After making plans to attend a residential course to learn the ancient meditation called Vipassana, I told my friends about it. Their collective response included the words “relaxing” and “retreat”. I let them know that it’s actually intense and challenging – about 100 hours of meditation packed into 10 days – and noble silence, meaning no speaking, writing, gestures, or eye contact. Their encouraging facial expressions twisted as I added that course participants awake at 4am, the last vegetarian meal of the day is served at 11am, and there are no phones or internet. No reading, stretching, yoga, or entertainment is allowed and the accommodations are very modest. I realized it didn’t sound very vacation-worthy, but I knew it offered the possibility of changing my life.

Now that I’m back I can tell you that indeed, it did change my life for the better. And yes, it was different than an average vacation. I didn’t come home tan – or enlightened – but I now understand the choices I make and how they result in happiness or misery. I am now acquainted with this simple non-sectarian technique that has been trusted for over 2,500 years by people of all backgrounds and faiths. The practice helps me stay focused, loving kind, and receptive. I’m more emotionally balanced – responsive, not reactive – and I know how to enjoy life more thoroughly. I now recognize when I’m multiplying a physical pain into a mental pain, and vice versa.

What is Vipassana?

Vipassana is mental training that helps practitioners see things as they really are, not as they would like things to be. This provides groundwork for transformation through self-observation, and liberation resulting in true happiness, harmony, love, and compassion for self and others. The highly concentrated 10-day teaching (as taught by S.N. Goenka in the tradition of Sayagyi U Ba Khin) offers a way to become established in this technique that can provide understanding of the depth of your mind and the way it works – to understand at the experiential level (not just intellectually) – in the framework of your own body – how and where you started generating negativity and multiplying misery. By understanding and using the technique, you can locate the roots of your misery and break free from old habit patterns.

The Technique

Vipassana is the simplest, yet most difficult form of meditation because it asks so little of the practitioner. There is no visualization, mantra, or breath control. The technique only requires equanimous awareness of bodily sensations and the impermanent quality of all things. Basically, it’s a body scanning process that can be learned intellectually in minutes. However, a concentrated and almost continual practice of at least 10 days is necessary to establish experiential understanding of the technique and its benefits. Awareness is moved systematically through the body while sensations are observed objectively and neutrally. Pleasant feelings are not to be craved and unpleasant feelings are not to be averted.

The Experience

The course merely provides a Kindergarten-level understanding, yet for many, the subtle sensations experienced are so different than the gross sensations they are accustomed to, they may think they are experiencing enlightenment or bliss. During the 10 days, one learns to sweep one’s awareness of subtle sensations throughout the body, the result of which can feel something like a shower of tingling vibrations. Not all the sensations are pleasant however. Many people have to work through a variety of physical and emotional pains, so it can be cathartic and healing as well. Experienced practitioners explore even subtler sensations, penetrating their awareness through muscles and organs, while more advanced practitioners go even deeper, becoming aware of the subtlest of sensations, even into the depth of the spine.

During the course, one is to consider it as working in isolation. This is the first time that most people will ever be alone with their mind with no distractions. While everyone’s experience is unique, many get a chance to power through internal struggles in a way that makes them stronger.

Session duration is usually 1 or 2 hours long with 10 minute breaks in between. After 3 days of being able to shift position and futilely attempt to gain comfort, participants are asked to resist the urge to move during each 1 hour sitting. This teaches strong determination and practitioners learn they can make it through nearly torturous mental and physical pain. Everything arises and eventually passes away.

There are no charges for the course, food, or accommodations. Expenses are met exclusively by donations from students who complete the course. Donations pay it forward by providing someone else with the opportunity to experience the benefits of Vipassana. About 300 Vipassana centers located globally offer this unique experience to learn the basics of the technique in an uninterrupted, safe environment where one can practice almost continuously without concern for the chores of a householder. Volunteers silently cook, clean, and manage daily tasks so students may focus on learning and practicing.

If you are interested in learning more about the pure, original form of Vipassana and its benefits, visit dhamma.org. There are also many interesting anecdotal videos you may want to explore that have been posted online by individuals who have experienced the 10-day course. If you do not want to commit to 10-day course, know that the simple act of quieting the mind and paying attention to breath is in itself an act of meditation and can be a very beneficial way to begin a meditation practice.




3
OCT

When To Take Whey Protein

Filed Under: Exercise and Fitness,Sports Nutrition,Superfoods at 7:00 pm | By: Mauricio Matusiak, Senior Editor
Whey protein is considered one of the best supplements to up the protein intake but one question often pops up: when should one take whey protein?

Protein should be obtained throughout the day in small amounts from food and, in some cases, protein shakes, bars, or gels, particularly for people exercising on a regular basis.

Protein is required to repair the muscle tears formed from intense exercise. When you workout, it causes tears that actually break down your muscles. When you consume protein, not only do these tears get repaired, but, rather, the tears are then more adaptive to exercise, thus leading to strength gains.

Whey protein is easier and quicker to absorb than protein found in foods and perhaps that’s the reason for being a number-one selling supplement for many years.

If you wonder how much you should be taking, a basic rule of “one gram per kilogram of your body weight” will be more than sufficient for the majority of people, except bodybuilders.

There are many times throughout the day that are great for protein consumption. Taking whey protein, ideally an half hour before working out, can help to jumpstart the repair process providing your muscles with adequate nutrition that the effects of weight training are not as severe. When you take it during a workout, whey protein may benefit by providing an extra boost of energy to keep you going.

Considered by many as the most important time, taking whey protein right after a workout (30-40 minutes) will maximize muscle repair as your body is starved for energy and looking to refuel, and your muscles are like a sponge absorbing nutrients much easier for muscle recovery and growth.

Whey protein can also be taken before bed time when your muscles are still recovering and it is a good idea to maintain protein levels throughout the time (6 to 8 hours) you sleep. Plus, whey protein is low in carbs, the one nutrient you may want to avoid before going to bed.

Right after you wake-up is also not a bad time as you have just gone hours without proper nutrition and your body may need protein as soon as you wake up.

In conclusion, there is no best time for whey protein but there is no bad time for it either. Just ensure that you are getting your protein all day long and enjoy the benefits of this amazing product.




15
SEP

4 Yoga Poses for Workout Recovery

Filed Under: Exercise and Fitness,General Wellness & Wellbeing,Green Living at 1:46 pm | By: Jessica Justh, Senior Editor
yogaworkoutrecover

Stretching after a workout is vital to improving flexibility and especially in preventing injury. You put in all that hard work at the gym, so don’t blow it by not cooling down the right way. Help your body recover with these perfect workout-ending yoga poses.

Kneeling Crescent Lunge, or Anjaneyasana, is perfect for those with tight, closed hips (hello, anyone who sits at a desk all day).

TIP! Make sure your front knee does not extend forward over your toes.

Cobra, or Bhujangasana, is a great stretch for the abs and shoulders. This back-bending pose helps to open the chest and is good for building strength in the back.

TIP! Remember to keep your hips on the mat and your shoulders away from your ears.

Bridge Pose, also known as Setu Bandha Sarvangasana, opens your chest, shoulders, spine, and hip flexors. Marathon runners, take note, this pose helps alleviate some of the painful side effects of heavy marathon training, such as loosening up your hips.

TIP! For assistance with this pose, use a block under your lower back.

Childs Pose, in Sanskrit called Balasana, is a resting posture that stretches and opens the back to prevent tightness. Rest on your mat, with your arms by your sides and take long, deep breaths. You can hold this pose for 3 breaths or for a few minutes.

TIP! Increase the stretch by reaching your arms forward.




13
SEP

Use These 5 Supplements after Your Workout

Filed Under: Exercise and Fitness,Sports Nutrition,Superfoods at 5:00 pm | By: Mauricio Matusiak, Senior Editor
Recovery is the most important part of a workout. When you exercise, your body burns not only calories but also fluid levels, energy storage, amino acids, vitamins, minerals and nutrients that are essential in muscle preservation. Post-workout supplements are extremely important as they can help build muscle and, most importantly, keep your muscles healthy and ready for your next workout. So, here’s a quick guide of 5 supplements to use after your workout.

1. Whey Protein

The post-workout time-frame for nutrients to get into your muscles is very short and only whey protein is fast enough for the job. Whey protein isolate and concentrate are considered to be the best post-workout protein sources as it sends amino acids to muscle to quickly boost recovery and start muscle growth. Look for supplements which combines whey and casein as whey spikes muscle protein synthesis and casein keeps it going for longer and further enhances muscle growth.

2. Amino Acids

Branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine are the most critical aminos for muscle growth and essential for proper muscle recovery. Leucine has been shown to be the main amino which starts the process of protein synthesis. Amino acids determine your rate of muscle recovery, allowing you to grow stronger and more durable with each training session.

3. Electrolytes

Considered the best product to avoid dehydration and excessive loss of fluids from the body, electrolytes supplements contain high levels of the four main electrolytes that play vital roles in hydration and exercise performance: sodium, potassium, magnesium, and calcium. These important minerals are essential to be replenished in your body after your workout is completed. Sodium is responsible for maintaining fluids balance. Potassium can help prevent muscle cramps. Magnesium plays an important role in muscle relaxation, and calcium is required for normal muscle functions.

4. Creatine

Creatine levels must be kept high inside muscle cells for optimal strength and energy. Post-workout is considered the best time to maximize creatine uptake, especially when it gets a boost from carbs.

5. Beta Alanine

This amino acid is now known to be critical for maintaining muscle strength and endurance. A great product to be taken after high-intensity workouts, beta-alanine supplementation may help to delay fatigue, increase anaerobic threshold, increase power, strength, and muscle mass.




6
SEP

Move Better with Move Matrix

Filed Under: Anti-Aging,Exercise and Fitness,Health Concerns & Ailments,Supplements at 3:30 pm | By: Guest Blogger
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NeoCell’s Move Matrix™ is a comprehensive joint formula containing scientifically advanced ingredients that work synergistically to support overall joint health and comfort. Connective tissue structure is aided by Collagen Type 2, MSM and Vitamin C for proper mechanical functioning. Joint hydration and cushioning are supported with  moisturizing nutrients hyaluronic acid, glucosamine and chondroitin. A blend of powerful antioxidants turmeric, ginger root, resveratrol, boswelia, pine bark, and black pepper extracts help to help with a healthy inflammatory response.

A Detailed Look

Structure: Collagen is the main structural protein that creates a mesh framework that holds the body’s tissues together. Collagen production is enhanced by Vitamin C, which also holds the fibers of collagen together and provides antioxidant benefits. Likewise, MSM contains a bioactive form of Sulphur that creates strong bonds in connective tissue.

Hydration: Moisture is critical to joints because for both lubrication of the joints in the form of synovial fluid – much like motor oil lubricates an engine – and for cushioning as we move throughout daily life – much like the shocks on a car. Hyaluronic Acid (HA) is responsible for drawing water molecules into the joint. Glucosamine and chondroitin work in conjunction with HA to form a gel-like “goo” that pads the joints.

Antioxidants: Free radicals are wrecking balls that bounce around the body and cause tissue degradation, resulting in pain and inflammation of the tissues. Antioxidants are nature’s way of neutralizing the destruction free radicals. Each antioxidant contains unique compounds that target different tissues and pathways within the body. An important distinction with antioxidant-containing herbs is the form and concentration of the active components. Ground powders are not condensed and bulky substances like fiber and cellulose remain. Extracts concentrate the value of the herbs by removing inactive components of the plant, resulting in a more powerful bioactivity in the body. For example, turmeric can be a seasoning used in cooking as a powdered root, but when curcumin is extracted it forms a highly effective supplement. The Move Matrix Blend™ contains multiple antioxidants in the form of supplement-grade extracts.

Anyone wanting an all-in-one joint formula should look no further than NeoCell’s Move Matrix™!




10
AUG

New Brands Showcase: Isolator Fitness

Filed Under: Exercise and Fitness,Health Foods,Water Purification and Storage at 7:00 am | By: Mauricio Matusiak, Senior Editor
Lucky Vitamin is introducing a new brand of fitness products that help our customers achieve a healthy lifestyle: Isolator Fitness.

Isolator Fitness creates and develops products hoping they can help all people feel empowered to reach their health and fitness goals and live the life they want to live. The company offers meal management coolers, backpacks, duffel bags, and much more.

Isolator Fitness has always done things quickly: an idea will go from the drawing board to the production floor on the same day. The company was founded on the basis of creating the best possible products by listening to customers and giving them what they want. To this day, Isolator Fitness is constantly tweaking and improving all products based on customers’ feedback. The company’s history encompasses the American Dream and one of the most important aspects is being able to have the “Made in America” seal and bring jobs back to the USA. Almost all products are manufactured in the company’s plant in Reading, Pennsylvania at the skillful hands of the sewing team. Isolator Fitness offers top-quality bags, unique shaker bottles as well as high-protein and low-carb pasta.

You can save even more when you shop Isolator Fitness products at LuckyVitamin.com. Just enter the promo code AUG16NEW16 at checkout to save an extra 15% on all items of this new brand. Here’s the scoop on a bunch of exciting new items at LuckyVitamin.com.




28
JUL

“Support” Your Body

Filed Under: Exercise and Fitness,Health Aids at 5:00 pm | By: Mauricio Matusiak, Senior Editor
Exercising is great for your health and it can be a lot of fun too. Unfortunately, one common occurrence in physical activities isn’t fun and can significantly affect your health: injuries.

Ligament damage is one of the most common injuries particularly for people who play sports such as football, soccer, and basketball, but it can also happen to runners and during many other activities.

One way you can “support” your body is trying to prevent these injuries by wearing a brace, tape, or sleeve in certain areas of your body such as knees, ankles and calves.

Braces can be extremely beneficial especially for those who have suffered an injury before. Not only it can help prevent another injury but it can also help healing the previous injury. Knee braces can help you keep playing your favorite sport, minimizing injuries as well as pain and discomfort during and after activity.

Same can be said about calf sleeves. Many people have injuries in the calf area when playing sports. These injuries can range from mild to very severe. One of the most common injuries is a calf strain, a tear of the muscle fibers of the muscles at the back of the lower leg. A pain relief sleeve can help increase blood flow to your skin and muscles, reducing pain, stiffness, swelling and fatigue.

Lastly, let’s not forget about ankle injuries. One of the most common injuries in indoor sports, ankle injuries can happen in many ways such as sudden movements where the foot is perpendicular to the direction of movement or when the foot tilts too far inwards or outwards. Most ankle injuries happen when ankle ligaments, mostly the relatively weak outer ligaments, are stretched or torn. An ankle brace or even taping the ankle area can help to accelerate healing and reduce the risk of re-injury.




24
JUL

Electrolytes to the Rescue

Filed Under: Exercise and Fitness,Sports Nutrition,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
Some people continue to exercise even during the hot summer days. Running, biking, hiking, walking, and power-walking are just a few activities that make us sweat but it’s always good to remember a few tips to avoid dehydration, the excessive loss of water from the body.

Drink plenty of water prior, during, and after your workout and if you are doing a more intense workout, get one of those sport drinks which contain important minerals that need to be replenished in your body.

If these two first tips are not enough for your type of workout and you find yourself battling cramps, headaches and dizziness, electrolytes can be really helpful.

An electrolyte is any substance such as acids, bases or salts that dissolves in water to give a solution an electric current, generating energy for the human body. These tiny electronically charged particles are lost via sweat during exercise and replenish them is essential to maintain good health.

The majority of electrolyte drinks contain high levels of the four main electrolytes that play vital roles in hydration and exercise performance: sodium, potassium, magnesium, and calcium.

Sodium is responsible for maintaining fluids balance. Potassium can help prevent muscle cramps. Magnesium plays an important role in muscle relaxation, and calcium is required for normal muscle functions.

Electrolytes supplements are the best way to replenish the body’s water and electrolyte levels after dehydration particularly when caused by extreme exercising conditions or intense heat.

Additionally, electrolytes are highly recommended in serious cases of diarrhea or after stomach disorders such as food poising or vomiting, preventing headaches and dizziness caused due to the lack of minerals in the system.




7
JUN

5 Reasons You Might Need an Iron Supplement

Filed Under: Exercise and Fitness,Mental Wellbeing,Vitamins and Minerals,Women's Health at 7:00 am | By: Mauricio Matusiak, Senior Editor
They are called essential minerals for a reason. A member of this group, iron is very important for your health as all cells contain some iron. The majority of iron is located in the red blood cells, responsible for transporting oxygen from the lungs to the organs and tissues throughout the body. Iron has a role in creating energy from nutrients but it also contributes to the transmission of nerve impulses, which coordinates the actions of different parts of your body. Maintaining healthy iron levels is essential for good health and we present you 5 reasons you may need an iron supplement.

1.Deficiency

If you have iron deficiency anemia, your body is lacking iron for the red blood cells to effectively provide oxygen to cells and tissues, resulting in fatigue, weakness, and dizziness. Iron supplements are commonly recommended to help prevent anemia. Nearly five million Americans have iron deficiency, by far the most common form of anemia in the United States.

2.Exercise

When you exercise, you burn fuel, including iron and other minerals, and replenishing is important to maintain good health. Additionally, people who do regular intense exercise may need up to 30% more iron than less active adults, as iron may cycle through the body more rapidly in people who exercise vigorously.

3.Pregnancy

Recommended by doctors, women who are pregnant or nursing need significantly more iron than the average of 15-18 mg of iron daily. According to the National Institutes of Health (NIH), the recommended dietary allowance (RDA) of iron for pregnant women is 27 mg daily.

4.Kidney Disease

Kidneys make an important hormone called erythropoietin (EPO). When you have kidney disease, the kidneys cannot make enough EPO, causing red blood cells count to drop and anemia to develop. Most people with kidney disease will develop anemia and iron supplements can help avoiding that.

5.Concentration

Lack of iron may lead to difficulty concentrating and is a common problem among students. Low iron levels can also lead to unusual tiredness, shortness of breath, decrease in physical performance, and learning problems in children and adults.

Check with your health care provider before start taking an iron supplement.




27
APR

Understanding Paleo Diet & Fitness

Filed Under: Diet & Weight Loss,Exercise and Fitness,Nutrition at 12:00 pm | By: Mary Nason, Contributing Author
iStock_000085254241_MediumFollowing a Paleo lifestyle can be an exceptional way to maintain a lean, powerful physique that’s ready for action, and avoid or lessen the occurrence of many modern-day ailments that are not associated with our early human ancestors’ lives. The Paleo lifestyle presumes that the human genome is most well-adapted for the hunter-gatherer life practiced for millions of years—rather than for the changes brought on by farming and the fairly recent Industrial Revolution of only about 200 years ago. In short, optimize wellness and longevity by living in a way similar to Paleolithic man.

The basic Paleo diet consists of whole foods – vegetables, fruits, nuts, and lean meats – and generally avoids any type of food that grows underground, dairy, grains, legumes and processed foods. Paleo-based fitness incorporates natural and functional movements plus intense bursts of activity. Compare our ancestors’ lives of hunting, gathering, running, and surviving vs. modern man’s life of smart phones, cubicles, and rigid gym equipment. The Paleo lifestyle lies therein as a decision to eat and move as naturally as possible in the modern world.

A Few Fitness Regimes Well-Suited for a Paleo Lifestyle:

  • Running – Dates back to persistence hunting when ancient man needed to run for hundreds of miles while tracking prey
  • Dancing – Prehistoric humans recorded dance in their cave-paintings as an important element of their rituals, entertainment, and celebrations
  • Movement Culture – Free-flowing movement, timing, & mindfulness training to better understand the body, health, and physical artistic expression
  • Functional Fitness – Training focused on the body’s interconnectedness of parts through movements such as squatting and pushing
  • CrossFit – Strength training & body conditioning focused on functional movements like lifting and pulling

We reached out to Primal Kitchen, one of LuckyVitamin’s best-selling Paleo brands, to ask a few questions about the Paleo lifestyle and fitness. Daniel Rinck, Digital Content Strategist & Publisher for Primal Nutrition, Inc. (makers of Primal Kitchen) helps us further understand…

LV:  What types of fitness regimes will benefit from eating Paleo?

Daniel: “Once you become fat adapted like our ancestors, there’s typically no fitness regime that couldn’t benefit from a Paleo eating plan. Sure, there are examples of endurance athletes who swear that in order to fuel a race you’d need to take on loads more carbs than the Paleo/Primal eating plan recommends. But there’s an evolving perspective on that front. Mark Sisson, a former top endurance athlete, just wrote a book called Primal Endurance, which discusses how endurance athletes can benefit from a primal/ancestral eating plan and training regimen.”

LV: Is a Paleo diet sustainable for those who are already very lean and active?

Daniel: “Yes. In fact, it’s something that, when practiced well, maintains lean body mass and encourages healthy physical activity (because it fuels your body with the nutrients our bodies have evolved to expect).”

LV: Can a person benefit from eating Paleo without a full commitment? It sounds pretty hardcore.

Daniel: “Absolutely. The more whole, natural, non-processed foods that you get into your diet, the better—even if it’s part time. The same goes for Paleo/Primal lifestyle practices, like intense bursts of physical activity, finding more time for leisure activity, cutting out screen time, etc.”

By: Mary Nason




23
APR

D-Ribose: The Rejuvenator

Filed Under: Exercise and Fitness,Sports Nutrition at 11:00 pm | By: Mauricio Matusiak, Senior Editor
RiboseD-Ribose supplements have been known to offer a variety of health benefits but did you know that cardiologists and exercise physiologists are increasingly turning to D-Ribose as a means of “rejuvenating” their patients’ cardiac and skeletal muscles?

That’s right. You can add one more benefit to the list. Studies have shown that D-Ribose supplementation may boost heart muscle function following heart attacks and can improve blood pumping in people with congestive heart failure.

As a result, better heart muscle function after D-Ribose supplementation can lead to better delivery of energy-rich blood to skeletal muscles, revving them up for increased activity.

Ribose is an all-natural five-carbon sugar that helps facilitate the production of ATP – Adenosine Triphospate. ATP is a molecule that is the primary source of energy for all our cellular processes. As a key component of the ATP process, D-Ribose has been known to faster ATP levels return to normal and can also help injured or heavily used muscle as they are particularly vulnerable to low ATP supply and is slow to recover those levels. Fatigue and exhaustion often occur as a result of depletion of the vital molecule called ATP in human muscle and taking D-Ribose supplements is one of the best ways to maintain healthy levels.

Increased ATP levels in skeletal muscle following D-Ribose supplementation can help reduce muscle pain and fatigue that prevent people from keeping up their vital exercise regimens. D-Ribose supplements provide the real energy boost for intense exercise activity.




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APR

Strength Training Benefits for the Body

Filed Under: Exercise and Fitness,Sports Nutrition at 6:00 pm | By: Mauricio Matusiak, Senior Editor
B18The health benefits of strength training are well-known to many people but yet some questions may come up when talking about weightlifting and resistance training. Are these all the same? Yes, these synonymous also refer to exercise that uses resistance to strengthen and condition the musculoskeletal system, improving tone and endurance. In other words, your exercise the body in order to gain muscle size and tone as well as conditioning tendon, bone, ligament strength and increasing overall muscular strength and resistance.

These can be called the well-known benefits of strength training but this incredible activity provides a variety of other benefits for the body too.

Did you know that strength training helps improve digestion and regulate bowel movement? That’s right, this type of activity can improve your body’s natural elimination process which is vital for maintaining healthy eating habits.

Additionally, regular strength training can lead to protection from heart diseases as it helps decrease body fat and increase lean tissue. This combination is essential for cardiovascular health as it helps increase circulation capacity and can also help to lower blood pressure.

Lastly, strength building may lead to increased mental and physical stamina to better endure the stresses of daily living and can be a fun and social activity as well.