I enjoyed watching this video it made me feel very relaxed and helped me to focus on all of the aspects of love and kindness. I would definitely recommend this to other people as well because i feel that it will help them to relieve their negative thoughts that they are carrying within themselves. I also feel that I was able to focus and embrace the nature of this video as well. I especially enjoyed the part about giving all of our friends equal care, love, and kindness, and embracing them in your life on a daily basis.
I feel that the concept of a mental workout is to be able to focus on knowing what is good for us and what is bad for us. I also feel that by implementing my psychological health that i will be able to obtain peace within my mind and body.
Monday, August 27, 2012
Saturday, August 18, 2012
Light Weights Build Muscle
Lifting light weights can be just as effective for building muscle as training with heavy weights. I know from my own experience that weight training weather it involves heavy weights or light weights can both be very effective in gaining muscle. The key in any case to building muscle is working to the point of fatigue. It also helps when you add enough variety to your workout routine as well so that your body does not get to used to the same routine over and over again. This of course challenges the widely held belief that training with heavy weights - which can be lifted 6 to 12 times before fatigue - is the best avenue to muscle growth. Healthy male volunteers were tested to determine the maximum amount each could lift at a knee extension station. They then did these weight - lifting sessions every week for about 10 weeks. Those who did these three sets with 30% percent of their maximum weight saw twice as muscle growth as those who lifted 80% percent of their maximum just one set. Their muscle growth (though not their strength) was equal to a group that did three sets with 80% percent of their max. Many older adults can have joint problems that would prevent them from training with heavy loads may want to consider lifting lighter loads of weight with more repetitions so that they can reduce their chances of injury. Training with lighter loads of weight can still receive the healthy benefits of working out.
Wednesday, August 15, 2012
Unit 3 Blog
1. Based on your reflections and on a scale of 1-10 (with 10 being optimal well being) where do you rate your A- Physical well-being, B- Spiritual well-being, and C- Psychological well-being? Why?
I would have to say that i would rate myself a 10 physically because i always do what ever it takes to keep myself in the best shape possible with everything that i do in m my workout routine. I would also rate myself very high in regards to my spiritual well-being because believe that in order for us to have optimal health in our lives it is necessary to have proper balance for everything that we do that is hard like weight training we need to also have something soft like meditation to maintain balance in everything that we do. I feel that psychologically that i can use a little help in this area because i am going through a lot of stress right now in my life and i will find a way to help make this area better for my self.
2. Develop a goal for yourself in each area physical, spiritual. and psychological.
In regards to my physical well-being i feel that i do enough variety with my workout routine that i do not need to change anything because I do a lot of cross training and i also do some other things like yoga, and meditation to add balance as well My goal in all of these areas is to keep everything fresh so that do not become bored with what i am doing to me this is one of the most important things that you can do with any type of routine that we do in our life. Physically i would keep doing what i am happy doing. Spiritually i would try to meditate more often and listen to the sounds of the ocean or something soothing that makes me feel relaxed. And Psychologically I would try to relax more and do some things that will help me to remain calm.
4.. Complete the relaxation exercise the crime of the century. I felt that this video was very relaxing I like how he mentioned colors for every part of the body so that it would be easy to use for reference when he repeated them later on in the video. I also found this video to be helpful in helping me to relax as well.
I would have to say that i would rate myself a 10 physically because i always do what ever it takes to keep myself in the best shape possible with everything that i do in m my workout routine. I would also rate myself very high in regards to my spiritual well-being because believe that in order for us to have optimal health in our lives it is necessary to have proper balance for everything that we do that is hard like weight training we need to also have something soft like meditation to maintain balance in everything that we do. I feel that psychologically that i can use a little help in this area because i am going through a lot of stress right now in my life and i will find a way to help make this area better for my self.
2. Develop a goal for yourself in each area physical, spiritual. and psychological.
In regards to my physical well-being i feel that i do enough variety with my workout routine that i do not need to change anything because I do a lot of cross training and i also do some other things like yoga, and meditation to add balance as well My goal in all of these areas is to keep everything fresh so that do not become bored with what i am doing to me this is one of the most important things that you can do with any type of routine that we do in our life. Physically i would keep doing what i am happy doing. Spiritually i would try to meditate more often and listen to the sounds of the ocean or something soothing that makes me feel relaxed. And Psychologically I would try to relax more and do some things that will help me to remain calm.
4.. Complete the relaxation exercise the crime of the century. I felt that this video was very relaxing I like how he mentioned colors for every part of the body so that it would be easy to use for reference when he repeated them later on in the video. I also found this video to be helpful in helping me to relax as well.
Thursday, August 2, 2012
meet the AMINOS WHY THEY'RE FUNDAMENTAL TO OUR HEALTH
Amino acids: They're the building blocks of life. Organic compounds that combine to form proteins, amino acids are used by the body to break down food to grow, to repair tissue, and to perform many other functions. We need all of the nearly two dozen amino acids, but it's especially important to be aware of those that are classified as essential because they can't be produced by the body. We need to get them from the nutrients we take in. Here is a rundown of the nine essential amino acids, why we need them and what we should eat to be sure we're getting them.
Histidine: Food Sources rice, wheat, rye. Benefits: Promotes tissue growth and repair, protects against radiation damage. lowers blood pressure. stimulates stomach acid; may improve sexual functioning.
Isoleucine: Food Sources Almonds, cashews, chicken, chickpeas, eggs, fish, lentils, liver, meat, rye, most seeds, and soy protein. Benefits: Requir4d for hemoglobin formation: stabilizes and regulates blood sugar and energy levels, enhances endurance repairs muscle tissue.
Leucine: Food Sources Brown rice, beans, meat, nuts, soy flour, and whole wheat. Benefits: Source of fuel promotes healing of bones, skin, and muscle tissue: increases growth hormone production, lowers elevated blood sugar levels.
Lysine: Food Sources cheese, eggs, fish, Lima beans, milk, potatoes, red meat, soy products and yeast. Benefits: fights cold sores and herpes viruses: promotes calcium absorption, growth and bone development in children, collagen formation, and tissue repair.
Methionine: Food Sources beans, eggs, fish, garlic, lentils, meat, onions, soybeans, seeds, and yogurt. Benefits: helps prevent fat buildup in liver and arteries aids in digestion, removes heavy metal toxins, fights muscle weakness, prevents brittle hair, protects against radiation damage.
Phenylalanine: Food Sources beef, poultry, pork, fish, milk, yogurt, eggs, cheese, and soy products. Benefits: promotes action of central nervous system, may elevate mood and decrease pain, aids in memory and learning, helps suppress appetite.
Theonine: Food Sources dairy. eggs, meat, wheat germ, nuts, beans, seeds, and some vegetables. Benefits: helps maintain body's protein balance, aids in liver function enhances immune system, aids in formation of collagen elastin, and tooth enamel.
Tryptophan: Food Sources brown rice, cottage cheese, meant, peanuts, and soy protein. Benefits needed for production of niacin and serotonin, combats depression and insomnia, helps stabilize mood aids in weight control.
Valine: Food Sources dairy, grains, meat, mushrooms, peanuts, and soy protein. Benefits used in muscle metabolism, tissue repair and nitrogen balance.
Histidine: Food Sources rice, wheat, rye. Benefits: Promotes tissue growth and repair, protects against radiation damage. lowers blood pressure. stimulates stomach acid; may improve sexual functioning.
Isoleucine: Food Sources Almonds, cashews, chicken, chickpeas, eggs, fish, lentils, liver, meat, rye, most seeds, and soy protein. Benefits: Requir4d for hemoglobin formation: stabilizes and regulates blood sugar and energy levels, enhances endurance repairs muscle tissue.
Leucine: Food Sources Brown rice, beans, meat, nuts, soy flour, and whole wheat. Benefits: Source of fuel promotes healing of bones, skin, and muscle tissue: increases growth hormone production, lowers elevated blood sugar levels.
Lysine: Food Sources cheese, eggs, fish, Lima beans, milk, potatoes, red meat, soy products and yeast. Benefits: fights cold sores and herpes viruses: promotes calcium absorption, growth and bone development in children, collagen formation, and tissue repair.
Methionine: Food Sources beans, eggs, fish, garlic, lentils, meat, onions, soybeans, seeds, and yogurt. Benefits: helps prevent fat buildup in liver and arteries aids in digestion, removes heavy metal toxins, fights muscle weakness, prevents brittle hair, protects against radiation damage.
Phenylalanine: Food Sources beef, poultry, pork, fish, milk, yogurt, eggs, cheese, and soy products. Benefits: promotes action of central nervous system, may elevate mood and decrease pain, aids in memory and learning, helps suppress appetite.
Theonine: Food Sources dairy. eggs, meat, wheat germ, nuts, beans, seeds, and some vegetables. Benefits: helps maintain body's protein balance, aids in liver function enhances immune system, aids in formation of collagen elastin, and tooth enamel.
Tryptophan: Food Sources brown rice, cottage cheese, meant, peanuts, and soy protein. Benefits needed for production of niacin and serotonin, combats depression and insomnia, helps stabilize mood aids in weight control.
Valine: Food Sources dairy, grains, meat, mushrooms, peanuts, and soy protein. Benefits used in muscle metabolism, tissue repair and nitrogen balance.
Wednesday, August 1, 2012
Exercise aids sleep
People who make exercise a regular part of their routine are less likely to have trouble falling asleep, to wake up to early, or suffer from leg cramps while sleeping according to a recent survey. Meeting federal exercise guidlines (150 minutes per week of moderate activity or 90 minutes of vigerous activity also has led to less daytime sleepiness as well.
Friday, June 1, 2012
The Four Pillars of Healthy Eating
Health starts here is s simple mindful approach to healthy eating that's rooted in these four simple ways to build better meals.
1. Whole Foods: I know from my own personal experiences in regards to eating healthy foods that it is better to eat foods that are in it's purest state, without artificial additives, sweeteners, colorings, and preservatives. I also feel that that foods that are free of chemicals and preservatives are also more nutritious for you as well. When possible eat whole unprocessed foods.
2. Plant Strong: No matter what type of diet you follow including those with diary meat or seafood reconfigure your plate so that the majority of each meal is created from an abundance of raw and cooked vegetables, fruits, legumes, and beans, nuts, seeds, and whole grains.It is also important to eat a colorful variety of plant based foods as well.
3. Healthy Fats: Eating healthy fats from whole plant sources, such as nuts, seeds and avocados are a very good way to get some healthy fat for your body These foods are rich in micronutrients as well and have many significant health benefits to our body as well as our heart. Work to eliminate ( or minimize extracted oils and processed fats as much as possible from your diet.
4. Nutrient Dense: Try to choose foods that are rich in micronutrients when compared to their total caloric content. micronutrients include vitamins, minerals, antioxidants, and phytochemicalls. For more information on this look for Aggregate Nutrient Density Index (ANDI) scoring system in your local food markets. Eating nutrient dense foods are also a very good choice for maintaining your health and well being.
1. Whole Foods: I know from my own personal experiences in regards to eating healthy foods that it is better to eat foods that are in it's purest state, without artificial additives, sweeteners, colorings, and preservatives. I also feel that that foods that are free of chemicals and preservatives are also more nutritious for you as well. When possible eat whole unprocessed foods.
2. Plant Strong: No matter what type of diet you follow including those with diary meat or seafood reconfigure your plate so that the majority of each meal is created from an abundance of raw and cooked vegetables, fruits, legumes, and beans, nuts, seeds, and whole grains.It is also important to eat a colorful variety of plant based foods as well.
3. Healthy Fats: Eating healthy fats from whole plant sources, such as nuts, seeds and avocados are a very good way to get some healthy fat for your body These foods are rich in micronutrients as well and have many significant health benefits to our body as well as our heart. Work to eliminate ( or minimize extracted oils and processed fats as much as possible from your diet.
4. Nutrient Dense: Try to choose foods that are rich in micronutrients when compared to their total caloric content. micronutrients include vitamins, minerals, antioxidants, and phytochemicalls. For more information on this look for Aggregate Nutrient Density Index (ANDI) scoring system in your local food markets. Eating nutrient dense foods are also a very good choice for maintaining your health and well being.
Sunday, February 19, 2012
Top 10 Core Health Basics
1.. CALCIUM. You know it's critical for bone health, but it also enhances the body's ability to maintain normal weight, regulate blood pressure, and help with PMS. Some studies suggest it protects against colon cancer. Look for calcium citrate for best absorption, and shoot for 1,000 to 1,200mg a day in two doses, with meals to maximize absorption.
2.OMEGA 3s. They'll keep blood pressure normal, lower triglycerides, reduce inflammation, and enhance mood. Some studies also suggest omega-3 fats protect against Alzheimer's. Most people need 1,000 mg a day, but if you're at risk for heart disease or a mood disorder, you may need more, check with your health care practitioner.
3.Vitamin D. Many recent studies have demonstrated the effectiveness of vitamin D in preventing a number of chronic diseases and conditions, including cancer, osteoporosis, high blood pressure, and autoimmune disorders. The recommended dose still hovers around 400 IU'S, but most experts say adults can safely take 1000 mg a day.
4. Chromium. It helps balance blood sugar levels, and may protect against diabetes. Chromium also protects the heart by decreasing LDL, increasing HDL and lowering blood pressure. Most people need 35 mcg a day of chromium picollinate (the most effective form).
5.PROBIOTICS. In addition to treating gastrointestinal disorders and improving digestion probiotics enhance immune function and fight off infections, and may also protect against colon cancer. Some studies suggest probiotics, also modulate inflammatory response and regulate cholesterol levels. Shoot for doses in the range of 1 billion to 10 billion colony- forming units (CRUs).
6.SELENIUM. It may be cancer -protective especially against colon, lung, and prostate cancers. Many studies - also show that selenium improves immune response and protect against cold and flu. Most people need 200 mg a day.
7. GLUCOSAMINE. It has been shown to reduce joint pain and stiffiness, improve mobility, and slow or prevent the progression of osteoporosis in the knees. You'll find it as a single supplement and in combination with chrodroiten. Most studies found effectiveness at using 1.500 mg a day of glucosamine, and 1.200 mg a day of chrodroiten.
8.MULTIVITAMIN. A multivitamin /multi mineral can fill in nutritional gaps especially in trace minerals and B- vitamins. Look for food based supplements, and be aware of any repeat of other individual supplements you may be taking.
9. FOLIC ACID. Also called folate, this B vitamin is essential for woman of child bearing age to protect against birth defects: it also lowers homocysteine levels to prevent blood clots, strokes, and heart disease, and ma ward off Alzheimer's. The usual dose is 500 mcg a day.
10. MAGNESIUM. Known for its role in home and heart health, magnesium is also a powerful natural stress buster and relaxant. It may also improve sleep and act as a gentle natural laxative. Start with 250 mg a day and increase your dosage up to 1.000 mg a day.
2.OMEGA 3s. They'll keep blood pressure normal, lower triglycerides, reduce inflammation, and enhance mood. Some studies also suggest omega-3 fats protect against Alzheimer's. Most people need 1,000 mg a day, but if you're at risk for heart disease or a mood disorder, you may need more, check with your health care practitioner.
3.Vitamin D. Many recent studies have demonstrated the effectiveness of vitamin D in preventing a number of chronic diseases and conditions, including cancer, osteoporosis, high blood pressure, and autoimmune disorders. The recommended dose still hovers around 400 IU'S, but most experts say adults can safely take 1000 mg a day.
4. Chromium. It helps balance blood sugar levels, and may protect against diabetes. Chromium also protects the heart by decreasing LDL, increasing HDL and lowering blood pressure. Most people need 35 mcg a day of chromium picollinate (the most effective form).
5.PROBIOTICS. In addition to treating gastrointestinal disorders and improving digestion probiotics enhance immune function and fight off infections, and may also protect against colon cancer. Some studies suggest probiotics, also modulate inflammatory response and regulate cholesterol levels. Shoot for doses in the range of 1 billion to 10 billion colony- forming units (CRUs).
6.SELENIUM. It may be cancer -protective especially against colon, lung, and prostate cancers. Many studies - also show that selenium improves immune response and protect against cold and flu. Most people need 200 mg a day.
7. GLUCOSAMINE. It has been shown to reduce joint pain and stiffiness, improve mobility, and slow or prevent the progression of osteoporosis in the knees. You'll find it as a single supplement and in combination with chrodroiten. Most studies found effectiveness at using 1.500 mg a day of glucosamine, and 1.200 mg a day of chrodroiten.
8.MULTIVITAMIN. A multivitamin /multi mineral can fill in nutritional gaps especially in trace minerals and B- vitamins. Look for food based supplements, and be aware of any repeat of other individual supplements you may be taking.
9. FOLIC ACID. Also called folate, this B vitamin is essential for woman of child bearing age to protect against birth defects: it also lowers homocysteine levels to prevent blood clots, strokes, and heart disease, and ma ward off Alzheimer's. The usual dose is 500 mcg a day.
10. MAGNESIUM. Known for its role in home and heart health, magnesium is also a powerful natural stress buster and relaxant. It may also improve sleep and act as a gentle natural laxative. Start with 250 mg a day and increase your dosage up to 1.000 mg a day.
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