DO THIS, NOT THAT
DON’T DO seated chest press machine
DO dumbbell bench press
Machines force your body to move in the path of the machine and not in its natural movement pattern, the body isn’t perfectly symmetrical, setting up future injury.
CRAMPS IN THE GENES
According to South African research, charley horses comes from your parents. The research suggests that exercise induced muscle cramping has a genetic component. The scientists found that endurance athletes who had a specific variant of the gene coding for “type V collagen” were more likely to report muscle cramps during exercise. The gene may cause collagen fibers to stiffen, reducing people’s ability to withstand the stress of exercise. Prone to pain? Focus on rehydrating and replenishing electrolytes, like potassium and sodium.
BREATH DEEP FOR HEALTH
Deep belly breathing increases lung capacity, increases oxygenation throughout the body, strengthens your immune system, and helps relieve stress. Try counting to 8 as you breath in deeply, hold for a count of 8, and exhale for a count of 8 for 4-8 cycles to realize deep breathing benefits.
Get your omega-3s. They help reduce inflammation in your brain and cardiovascular system. The health benefits may be far-reaching. Look for 1000 mg EPA/DHA at a 3:2 ratio. Try Nordic Naturals Ultimate Omega.
MORE ON SECOND HAND SMOKE
Second hand smoke is more dangerous than direct smoking, since there is no filter on the burning end of the cigarette. Protect yourself, and especially children from the toxins in second hand smoke. Childhood exposure to second hand smoke has been correlated with both asthma and SIDS (Sudden Infant Death Syndrome).
DID YOU KNOW
Earwax is necessary: If you want healthy ears, you need some earwax in there.
FOR CHOCOLATE LOVERS
Dark chocolate should contain 60 percent cacao. That contains enough brain- and heart-healthy antioxidants, but keeps the chocolate rich enough and not bitter.
ADD AND ADHD TIP
Studies find most children with ADD and ADHD respond positively to decreased sugar consumption, and increased essential fatty acid supplementation (especially EPA and DHA) suggesting these conditions may be associated with nutrient deficiencies. Consider decreasing sugar intake and increasing fish or flax oils in children with ADD or ADHD.
MAXIMIZE NUTRIENT ABSORPTION
Philosopher Frances Bacon was right when he wrote “It’s not what we eat, but what we digest that makes us strong.” One simple way to improve digestion is to chew food well, preferably until liquified. Chewing time will vary with food texture, but taking smaller bites and chewing slowly will help. Another helpful strategy is to blend foods into smoothies to break down particle size for easier absorption. To maximize digestion and nutrient absorption, make sure your food is well broken down.
DID YOU KNOW
Men who did interval training for just 2 minutes had a peak heart rate of 173 beats per minute, compared to 166 BPM for those who ran continuously for 30 minutes.
FRIED FOODS & HYDROGENATED FATS
Unless stated otherwise, assume that almost all fried foods are processed in hydrogenated fats (trans fats), due to the stability and long shelf life of the oil. Studies show consumption of trans fats are correlated with atherosclerosis and cardiovascular disease so it is best to minimize fried foods in a healthy diet.
Work to decrease your bowel transit time (time between bowel movements). A healthy bowel moves after every large meal, a minimum of once a day. The longer food remains in the digestive tract, the greater the chance of fermentation, putrification, and toxin absorption. Consume natural, whole, raw, high fiber, organic fruits and veggies to keep things moving.
Fat takes much longer to digest than protein or carbohydrates, and if eaten at the same time will delay digestion creating fermentation (rotting carbohydrates) and putrification (rotting protein). Symptoms of this food “rotting” include gas, bloating, constipation, and gut pain. Consuming fats alone, or with leafy vegetables or salads will eliminate digestive interference. Many Standard American Diet (SAD) dishes load meat, cheese, breads, sugars, dressings and oils together, which are very difficult to digest. Keep food combinations simple to maximize health.
DID YOU KNOW
The average human head has about 100,000 hairs.
*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.