|
Site Navigation
|
 Home
+ Contact Us
 Email Us
or Call Us at:
(405) 385-7038
+ Ebooks
+ Blogs
+ Social Media
+ About Us
+ Extra Pages
|
|
Article Directory
|
+ Authors
+ Articles
|
|
|
|
Bodybuilding Supplementation Basics
Copyright (c) 2008-2010 Hugo A Rivera
What Nutritional Supplements Should I Use?
When it comes to gaining lean muscle mass, most people think that bodybuilding supplements are the most important part of the equation. However, this could not be any further from the truth.
Supplements are just additions to an already good nutrition and training program. Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.
Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal.
Why Use Supplements?
Nutritional supplements are good because they prevent us from getting any nutritional deficiencies. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals, which will increase the probability of you suffering a deficiency without supplementation. Even a slight nutrient deficiency can sabotage muscle growth. Can't we get all the nutrients we need from food alone? We cannot rely solely on food nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.
Not all supplements are created equal though. Some your body always needs, others are more dependent upon what your goals are and what your budget looks like. Below you will learn what the different categories of supplements are and which ones you need to use at all times:
Basic Supplements
These are the supplements that you always need year round in order to gain muscle. If you have a limited budget, these are the only ones that you need to concern yourself with.
Multiple Vitamin And Mineral Formula
Essential to insure that your body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it is impossible to covert the food that we eat into hormones, tissues and energy.
Vitamins
Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. There are two types of vitamins: Fat soluble vitamins - they get stored in fat and therefore if taken in excessive amounts will become toxic such as A, D, E, and K. Water soluble vitamins - they are not stored in the body such as the B-Complex and Vitamin C.
Minerals
Minerals are inorganic compounds (not produced by either animals or vegetables). Their main function is to assure that your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. There are two types of minerals:
Bulk minerals - Which are called this way as the body needs them in great quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus.
Trace minerals -Which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.
Where Can You Get Vitamins and Minerals From?
I like simplicity and because of that I tend to get most of my vitamins and minerals from multiple vitamin/mineral packs. The ones I personally use are the Prolab's Training Paks, which are loaded with potent levels of essential nutrients and bioactive compounds.
You have to be very careful with what type of vitamin and mineral formulas you choose as some don't always contain what the labels claim (thanks to unscrupulous manufacturers) and some come from such poor sources that they are not absorbed very well by the body. Other Reputable Companies On The Market That I Have Used Include: Twinlabs, EAS, Weider, Labrada, Shiff, Optimum Nutrition, Advanced Nutrition, Higher Power Nutrition, and Champion Nutrition
Protein Supplements
Because of hectic schedules it is impossible to eat the six perfectly balanced meals that are required to get in shape a day. Therefore, these supplements can be used as "fast food". They are easy to prepare (if it is a protein bar then no preparation is required) and most of the formulas that are available on the market today pay close attention to taste. Having said that, there are many categories of protein supplements. Before we cover the different categories of protein supplements and how to use them, let's talk about the different sources of protein found in these supplements.
Types of Protein Sources
There are many sources of protein from which protein powders or bars are made of. Protein quality is measured by Biological Value (BV). BV is a value that measures how well the body can absorb and utilize a protein. The higher the Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. As a result, proteins with the highest BV promote the most lean muscle gains. Whey protein has the highest BV value, rating at 104. Egg protein is only second to whey rating as a 100 with milk proteins being a close third rating as 91. Beef rates as an 80 with soy proteins a distant 74. Bean proteins, due to the fact that are plant-based proteins, only rate a 49.
Now that we have discussed BV values, let's discuss each protein source in more detail.
Whey Proteins (Whey Concentrate/Whey Isolate) I feel that whey protein is a great protein source for the following reasons shown in a growing number of studies:
1) It improves sports performance because it reduces stress and lowers cortisol levels (hormone that destroys muscle).
2) Improved immunity by increasing glutathione (GSH), which is a water soluble antioxidant found in the body.
3) Improved liver function in some forms of hepatitis.
4) Reduces blood pressure.
5) Can help fight HIV.
6) Helps reduce overtraining (which is linked also to low levels of GSH).
In addition to the above, whey proteins are highly digestible and have a better amino acid profile even than egg whites. So in other words, whey protein has the highest biological value (value that measures how well the body can absorb and utilize a protein) of any protein.
Having said this, whey is not the steroid-like substance that many advertisers would like you to believe, but based on current research, it can be a valuable addition to one's diet for the reasons outlined above.
Also, all whey is not created equal. The whey that will give you the benefits described above has to be micro-filtered. Otherwise, it is just the garbage left after pasteurizing milk. Micro-filtration than has to be done at very low temperatures in order to allow for the production of high protein contents with no undenatured protein, minimum fat, minimum cholesterol and minimum lactose.
ii) Isolates and Concentrates
In addition, there are whey isolates and whey concentrates. Whey isolates are sub-fractions of whey that are absorbed much more rapidly into the system. This is a good thing for post workout nutrition as at this time the body is in dire need of amino acids. However, whey isolate makes a poor choice for during the day supplementation as if the body does not have a need for all of the amino acids that are released into the bloodstream, then it will use them for energy production as opposed to muscle building.
Also, it is important to mention that whey isolate does not have many of the health enhancing properties that are described above, as the expensive process required to produce whey isolate destroys many of the health/immune system enhancing sub-fractions such as the lactoferrins, beta-lactoglobulins, and immuno-globulins.
Therefore, for during the day use, a product consisting mainly of whey concentrate is your best bet while for after the workout, a whey isolate product would be a better choice.
iii) Egg Protein
Egg protein is a super bio-available protein second only to whey, as previously discussed. It is a slower released protein than whey, which makes it perfect for throughout the day use. One thing that I like to do is mix some egg and whey protein for the most bio-available protein shake in the planet!
iv) Milk Proteins (Calcium Casseinate/Miscellar Casein)
Milk proteins, just like egg proteins, are a highly bio-available protein source (slightly less BV than egg) that is slowly released into the blood stream.
Calcium Casseinate is the regular protein that is found in regular milk and other dairy products. Miscellar casein is the natural, undenatured form of casein found in milk. It is separated from milk by means of ultrafiltration, without the use of chemicals, which increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth.
A property of micellar casein is that it may have the ability to provide a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic (muscle protecting) protein.
v) Beef Proteins
Beef proteins are slow released proteins that rate an 80 on the BV scale.
While I don't know of any protein supplement in powder on the market that is made from beef proteins, there are beef liver tablets out there that do provide the benefits from beef proteins. Beef proteins are abundant in blood building iron and also on B-vitamins, all factors that contribute to better nutrient utilization and energy production.
vi) Soy Proteins
Soy has been shown to exhibit positive health benefits for both men and women. Studies have shown they may reduce the risk of hormone-dependent cancers (breast, prostate, etc), and other cancers as well. Soy's primary health benefits include reducing high cholesterol and easing the symptoms of menopause (due to the fact that it contains estrogen like substances called phyto-estrogens). Soy has also been shown to help with osteoporosis by building up bone mass. Because of this, I like to recommend 1 serving of soy protein per day for women but only for its health benefits.
However, in the muscle building department, I don't feel that soy is very useful, especially for men. First of all, its BV value is a distant 49, and second of all, since it has estrogen like substances, it could potentially reduce the utilization of testosterone through the binding of phyto-estrogens to the testosterone receptors.
II) Types Of Protein Supplements
Now that we have covered the main proteins present in protein supplements, lets discuss the different types of protein supplements on the market.
i) Weight Gainers
Weight gainers are protein shakes whose protein source consists mainly of whey proteins (mostly concentrate with some isolate as well). Some also include other proteins such as milk proteins and/or egg. These products are characterized by their extremely high carbohydrate content; typically in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits).
Weight gainers were very popular back in the 90s but their popularity has died mainly because most people do not have the fast metabolism of a hardgainer; so as a result, a high carbohydrate diet applied on a person with over 10% body fat typically leads mostly to fat gains instead of muscle mass gains. For hardgainers however, and bodybuilders who are below 10% body fat, these products be very useful for getting in the amount of quality calories required to gain quality muscle.
They are best when used for the mid-morning, mid-afternoon and post workout meals as the carbohydrate content is of a fast released nature. They can be mixed with fruit juice or skim milk, and in order to increase the calorie content the use of flaxseed oil and fruits is invaluable.
My favorite weight gainers on the market are:
Prolab's N-Large II (the most popular one on the market)
Beverly International's Mass Maker
Twinlab's Gainers Fuel 2500
Champion Nutrition's Heavyweight Gainer 900
Weider's Mega Mass 4000
Clark Bartram's X-Treme Size
EAS Mass Factor
This is not a comprehensive list by any means, but rather a list of the products that I know are good. The fact that a product is not on this list does not mean that it is not a good one.
ii) Meal Replacement Powders (MRPs)
These powders are lower in calories due to the fact that they have way less carbohydrates than weight gainers. They were created after the realization that most of the population does not have a weight gain problem and therefore the weight gainers on the market were of little use to them.
Protein-wise, most are composed of whey proteins but there are many new formulas now on the market that consist of a protein blend of whey and milk proteins. Typically, the carbohydrate component used to be maltodextrin, yielding around 25-27 grams of carbohydrate per serving, but the newer generation formulas consist of slower released carbohydrates like brown rice and oats in order to make the product lower glycemic in nature.
While these products are too low in calories for most Hardgainers, they can use these as long as they add other ingredients such as fruit, skim milk and essential fats in order to increase the caloric base.
My favorite MRP on the market, by far, is Prolab's Lean Mass Complex, as it is instantized (you can mix with liquid and a spoon), and has a unique cinnamon oatmeal flavor. In addition it contains essential fats, a slow released carbohydrate matrix and a protein blend of whey proteins and miscellar casein. Other good products I like are are:
Beverly International's Ultra Size
Champion Nutrition's Ultramet (the vanilla flavor is excellent)
EAS' Myoplex (though it is very hard to mix)
Labrada's Lean Body
Any of these products can be used throughout the day in between meals or after the workout.
iii) Protein Powders
Protein powders are just powders that consist mainly of protein (typically whey protein is what is sold these days but you can also find blends). Typically, they contain no more than 5 grams of carbohydrates per scoop and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories.
Good sources of these powders are:
Prolab's Pure Whey (available now also in Cinnamon Oatmeal flavor)
EAS MyoPro (chocolate being my favorite flavor)
Next Nutrition Designer Protein
IronTek's Essential Protein
The powders just mentioned are mainly whey protein concentrate. The best isolates in the market are:
Natures Best Zero Carb Isopure
Prolab's Isolate
My favorite blends in the market of whey proteins with slower released proteins are:
Beverly International's Muscle Provider (whey and egg blend)
Prolab's Protein Component (also available in my favorite Cinnamon Oatmeal flavor)
I love protein supplements because of the many uses that they have. For instance in the morning I like to have oatmeal with Cinnamon flavored protein powder. One can also use them to add more protein to either a meal replacement powder or a weight gainer. Alternatively, one can also use them for creating a home-made weight gain formula.
So now, which protein product should you choose? If trying to gain weight then a weight gainer for sure. If you are looking to have a full meal consisting of carbs, proteins and some fats then an MRP is your best bet. If on a budget then the best way to go is to buy a 5-lb tub of protein powder.
iv) Protein Bars
These are bars made out of any of the protein sources listed above. The carbohydrate mix is usually a combination of glycerin (which is not really a carbohydrate but a sugar alcohol) and sugars. They are low in calories compared to a weight gain shake and typically contain less than desirable fats. If trying to lose fat, then limit their use to once per day at the most.
If doing a competition then I would not touch them. The ones I like most in the market today are:
Premiere 1 Odyssey Bars
Labrada's Lean Body Bars
Met Rx Protein Plus Food Bars
Worldwide Pure Protein Bars
EAS' Myoplex Deluxe Bars
v) Beef Liver Tablets
These tablets are a great source of beef liver and bodybuilders have been using them for decades in order to obtain the values offered by beef proteins. The key thing for liver tablets to be useful is that they need to be manufactured with the highest grade of beef liver and they also need to be purified from the fat, cholesterol and other impurities that are contained in the liver.
When it comes to beef liver tablets the best ones in the market, in my opinion, are Beverly International's Ultra 40 because they contain the highest grade of beef liver and have been purified and processed to contain forty-five times the nutritional amount of whole beef liver.
The way to use them is to add 3-4 tablets per meal. Each tablet adds an additional 2 grams of protein from beef liver to your meals.
C) Essential Fatty Acids
Essential fatty acids, Alpha Linoleic Acid (Omega-3s) and Linoleic Acid (Omega-6s), are fats that need to be consumed through one's diet as the body cannot manufacture them. They are most important as they are involved in several key body functions such as energy production, fat burning, brain and nerve tissue development, mood regulation, insulin metabolism, hemoglobin production, etc. In addition, these fats have some interesting properties such as anti-inflammatory properties, anti-lipolitic properties (prevention of extra calories being stored as fat), reduction in allergies, and immune system strengthening.
Where Can You Get EFA's From?
Having said that, where can one find EFA's? Salmon and flax seeds are high on the Omega-3s.
If you do not consume any of these items, then either flax seed oil, flax seed oil capsules or fish oil capsules would be a good idea to add to your supplements program. Omega-6 fats typically do not need to be supplemented as they are easily found in poultry, eggs and whole-grain breads. Typically, one's diet is abundant on the Omega-6 but lacking on the Omega-3's.
My favorite EFA product is manufactured by a company called Pride Nutrition which has a blend called Premium EFA. In addition to Essential Fats, this blend also has CLA (conjugated linoleic acid) and GLA (gamma linolenic acid). These two fatty acids are showing very promising studies for weight loss and joint lubrication.
What's great about this product is the fact that they added the Lipase enzyme, which helps with the absorption and digestion of the fats. This product is the only one I have ever tried where you do not end up burping the oil a few minutes after you take the capsules.
Other good products are Serrano Labs Alpha Omega-3s, which is also an excellent product. For CLA only capsules I like Prolab's Enhanced CLA which also has some flaxseed oil in order to provide some Omega 3's.
D) Vitamin C
Vitamin C is a water-soluble vitamin that improves your immune system and helps you recover faster from your workouts by suppressing the amount of cortisol (hormone that kills muscle and aids in the accumulation of fat) that is released by your body during a workout.
Vitamin C is the only Vitamin that I recommend to be taken in mega doses quantities. Remember that since it is a water-soluble vitamin, it will not get stored by the body. Research shows that if taken an hour before a workout (1000mg dose) it significantly reduces muscle soreness and speeds recovery after a workout.
I recommend a total of 3000 mg per day of Vitamin C. If your multiple vitamin pack already has 1000 mg, and you take this in the morning, then all you need is an extra 1000 mg at lunch and 1000 mg at dinner.
A good Vitamin C that comes in 1000 mg capsules at a super awesome price (250 caps at $10.49) are produced by Higher Power Nutrition.
E) Chromium Picolinate
Chromium Picolinate is a mineral that may enhance the effects of insulin, the hormone that pushes amino acids (protein) and carbohydrates into the muscle cell. As we have previously discussed, insulin is one of the most anabolic hormones in the body; it determines if the food that you eat is going to be used for muscle production, energy production or fat production. When insulin is secreted in moderate levels, it aids in muscle and energy production. In excessive levels it only promotes fat storage. Chromium Picolinate may upgrade insulin's capability to produce muscle and energy by making the cells in the body more prone towards accepting this hormone (in other words, enhancing insulin sensitivity). In doing so, it may help you to gain muscle and lose fat faster as insulin will now be able to deliver the desired nutrients to the muscle cell.
Chromium may also keep blood sugar levels stable, thereby preventing insulin levels from going high enough to begin promoting fat storage. Again, chromium only works if we follow a proper diet. Also, while it is not the magic bullet that it was claimed to be for building muscle back in the early 90's I still feel that it is useful for ensuring that our insulin sensitivity is at its peak.
Sources
Again, I like Higher Power's Chromium Picolinate due to the quality and awesome price. Quantity: 200 mcg with the post workout meal and with breakfast on days off.
Supplement Recommendations Summary
Essential To Take
MultiVitamin/Mineral Complex taken with breakfast.
Chromium Picolinate: 200 mcg at breakfast or post workout.
Essential Oils, at least 14 grams per every 100lbs of bodyweight.
1 gram Vitamin C taken with breakfast, lunch and dinner.
Weight Gain, Whey Protein Powder or Meal Replacement Powder for mixing with skim milk, or water, in order to make protein shakes. (Needs vary depending on diet).
If your interested in more information about my complete Body Body Building and Fat Loss Program check out www.losefatandgainmuscle.com
|
Hugo Rivera CFT, ISSN, SPN, BSCE. is a lifetime natural bodybuilder, a multi certified personal trainer, and a best selling author with a successful franchise of books called "The Body Sculpting Bibles" which collectively have sold over a million copies worldwide. Hugo is also the author of the "Body Re-Engineering" system which teaches you how to gain lean muscle mass and get lean without drugs, or expensive supplements. For more information visit http://www.losefatandgainmuscle.com or his personal website at http://www.hugorivera.net
|
Follow "The Phantom Writers" on Twitter
(@phantomwriters)
to be notified when new articles are made available.
VOTE ON THIS ARTICLE
Needs Work >>
0 -
1 -
2 -
3 -
4 -
5
<< Excellent Article
Tell our authors what you think about their article.
|
Top-Level Category: Health and Wellness Articles
10 Most Recent Articles Written by Hugo A Rivera
The Power of Goal Setting
Written by: Hugo A Rivera |
Distributed: 2008-02-21 |
Word Count: 805 |
Page Views: 356
| Votes: 6 |
Rating: 2.83
Without goals we are like a ship on the middle of the see, just
drifting away with no sense of direction. It just goes with the
flow, so to speak, and if it ever gets anywhere it is just by
mere accident. In order to achieve success in our bodybuilding
program, our goal should be clearly defined and engrained in our
brains. Otherwise, like the boat on the example above, if you get
anywhere it will be by mere chance.
Top Weight Gain Supplements
Written by: Hugo A Rivera |
Distributed: 2008-02-12 |
Word Count: 743 |
Page Views: 413
| Votes: 6 |
Rating: 1.83
A question most often asked by those who are just getting started
in bodybuilding, especially those who are teenagers, is which
supplements are best for gaining weight quickly and for bulking
up. Assuming that all of the rules that are presented in my
Weight Gain And Bulking Up Rules For The Natural Bodybuilder
article, are being followed, then the supplements presented below
will be of great help to those who are looking to gain weight and
bulk up as quickly as possible.
Which Exercises Are The Best
Written by: Hugo A Rivera |
Distributed: 2008-01-09 |
Word Count: 1346 |
Page Views: 450
| Votes: 4 |
Rating: 2.50
In weight training, there is a variety of exercises that one can
choose from to sculpt the body of your dreams. Results in
bodybuilding or body sculpting are generally measured in body
composition changes; increased muscle mass or tone, depending on
the goal, along with decreases in body fat.
Maladies of Sleep Depravation
Written by: Hugo A Rivera |
Distributed: 2008-01-02 |
Word Count: 1085 |
Page Views: 453
| Votes: 8 |
Rating: 2.00
When we deprive ourselves of sleep, there is a delicate cycle
that we disrupt. Let us now share with you that cycle...
Mass Training Tactics Part #1
Written by: Hugo A Rivera |
Distributed: 2007-12-26 |
Word Count: 1805 |
Page Views: 381
| Votes: 8 |
Rating: 1.88
In this article, I will start presenting a series of routines
that when performed in the sequence in which I present them are
guaranteed to bring you the results that you are looking for.
Prescription For Fat Loss
Written by: Hugo A Rivera |
Distributed: 2007-12-21 |
Word Count: 2072 |
Page Views: 375
| Votes: 4 |
Rating: 3.00
One thing that I notice in all the e-mails that I get from
trainees is that people are really confused about the way to get
rid of their body fat. Many factors contribute to this confusion
but the main one, in my opinion, are the infomercials that appear
on T.V. as well as articles written in magazines with less than
up to date information.
Characteristics Of A Good Nutrition Program
Written by: Hugo A Rivera |
Distributed: 2007-12-11 |
Word Count: 1746 |
Page Views: 785
| Votes: 5 |
Rating: 3.20
Nutrition is what gives us the raw materials for recuperation,
energy, and growth. Without a good diet, your dreams of achieving
your ideal body will never be reached.
How To Maintain Your Bodybuilding Program Through The Holidays
Written by: Hugo A Rivera |
Distributed: 2007-12-05 |
Word Count: 2271 |
Page Views: 408
| Votes: 7 |
Rating: 3.57
The holidays are approaching with Christmas leading the way
followed by New Years not too far behind. During this time of joy
and happiness unfortunately most people, including some of us
bodybuilders, tend to forget about their bodybuilding workouts
and nutrition plans. If thoughts of dumping your fitness and
bodybuilding program have crossed your mind, allow me to remind
you that this road only leads to a physique that could be used as
a 'Before' picture on the latest fat burner ads.
Dietary Recommendations For A Lean Summer Body
Written by: Hugo A Rivera |
Distributed: 2007-11-29 |
Word Count: 1804 |
Page Views: 449
| Votes: 10 |
Rating: 3.30
In this article, I cover what needs to be done with your diet.
Don't worry; I won't take your carbs away or stick you with a
liquid or celery diet. If you want a summer body and have the
determination necessary to do what it takes to get it, I describe
the path that will lead to it.
All of Author's Articles on this site: Hugo A Rivera Articles
Most Recent "Health And Wellness" Articles
Losing Weight - Take Control of Late Night Snacking
Written by: Larry Tobin |
Distributed: 2010-02-03 |
Word Count: 900 |
Page Views: 36
When it's late at night it's all too easy for that snack
to be something calorie-laden, like a big bowl of ice cream.
Unfortunately this is a decision that sets many people back.
Yet like every other behavior we've discussed, we can
control late night snacking through the formation of
healthy, specific habits. It can be as easy as 1-2-3, as
we've outlined below.
Understanding PE in Men: Is It a Psychosomatic or Physical Condition?
Written by: Bud Castillo |
Distributed: 2010-02-03 |
Word Count: 1730 |
Page Views: 49
| Votes: 1 |
Rating: 5.00
Notice: The information in this article is being provided to
help couples to understand the realities of premature
ejaculation in sexual health, and the available treatments
for it. If you are disturbed by this topic, please quit
reading this article now.
Clinical Research Consulting, Inc Provides Clinical Research Monitoring Model That is Beneficial to Industry Sponsors
Written by: Lisa Mazurka |
Distributed: 2010-02-02 |
Word Count: 503 |
Page Views: 40
Numerous pharmaceutical and biotechnology organizations use
contract research organizations (CROs) to outsource the
service of monitoring clinical trials. Clinical Research
Consulting, Inc. (CRCI) has a model that is unique than most
industry CROs. Many CROs are finding this alternative
approach beneficial and more cost effective. This article
will discuss the CRCI monitoring service model, what makes
it unique and why it continues to grow amongst industry
sponsors.
Losing Weight - A Pattern of Portion Control
Written by: Larry Tobin |
Distributed: 2010-01-28 |
Word Count: 928 |
Page Views: 57
| Votes: 2 |
Rating: 3.50
Managing our weight can be a tricky proposition. Unhealthy
food choices surround us, we don't always have the
opportunity to exercise, and society's system of three
meals a day can send our metabolism into fits. Finding a way
to take control is one of the most important steps that we
can take in our battle to keep the pounds and the inches off
our waistline.
Five Factors in Managing Diabetes Naturally
Written by: Janet Davis |
Distributed: 2010-01-26 |
Word Count: 868 |
Page Views: 61
| Votes: 1 |
Rating: 5.00
Diabetes is one of the most common chronic illnesses,
affecting millions of people worldwide and their diet has a
great deal to say about how the condition will continue to
affect them. Proper diet can help prevent the onset of Type
2 diabetes, but even in patients who have been diagnosed
with either condition, a healthy diet can reduce the side
effects and secondary illnesses that tend to crop up. Here
are five factors to consider when managing diabetes.
Losing Weight - Redirecting Your Snacking Habit
Written by: Larry Tobin |
Distributed: 2010-01-26 |
Word Count: 929 |
Page Views: 60
| Votes: 2 |
Rating: 4.50
Take on some smart snacking tactics - like the ones
highlighted here - for six weeks to kick-start a lifelong
habit of healthy eating and feeling great.
Weight Loss - Walking off the Pounds
Written by: Larry Tobin |
Distributed: 2010-01-21 |
Word Count: 879 |
Page Views: 51
| Votes: 1 |
Rating: 2.00
Walking is a near universal opportunity to burn a few more
calories every day, everywhere we choose to go. It is the
most basic exercise. We move muscles, and those muscles burn
calories as we go. But it's such an automatic thing to do
that we often forget the benefits that a good walking
routine can provide us. So, let's take a look at five quick
ways we can take advantage of our walking habit without
going out of our way.
Four Nutrients For Healthy Eyes
Written by: Janet Davis |
Distributed: 2010-01-19 |
Word Count: 857 |
Page Views: 58
| Votes: 2 |
Rating: 4.50
Sight is incredibly important and, just like any other
function of the body, is largely dependent upon proper
nutrition. However, it also may be a part of our nutrition
that we don't actively think about supporting. Here, we
discuss four key nutrients that can help bolster eye health.
Weight Loss: How to Factor in Food Labels
Written by: Julie J. Price |
Distributed: 2010-01-19 |
Word Count: 906 |
Page Views: 58
| Votes: 2 |
Rating: 2.00
A key tool in gathering information for weight loss s the
nutrition label found on the packaging of almost every piece
of food we buy. Knowing how to read this label is a vital
skill that should be part of every grocery-shopping trip.
Here, we give you the skinny on what to look for, so you can
quickly get the info you need and get going.
Eating Healthy While Saving Money
Written by: Janet Davis |
Distributed: 2010-01-14 |
Word Count: 730 |
Page Views: 60
| Votes: 2 |
Rating: 3.00
Today, when everyone wants to watch their budget, cost
cutting is the name of the game and our diets frequently
suffer as a result. However, there are a number of ways to
save money and still eat reasonably healthy foods, rather
than sacrificing one for the other.
Most Viewed "Health And Wellness" Articles
Bone Density and Your Well Being
Written by: Kamau Austin |
Distributed: 2006-06-15 |
Word Count: 685 |
Page Views: 29355
| Votes: 37 |
Rating: 2.62
We spend a lot of time and energy thinking of ways to reduce our
weight but we need to think about the bones that form the basic
structure of the very same body. Bone density is an important
factor in helping us stay young and on our toes. Bone density
needs to be checked as we age and if found low, adequate measures
need to be taken to improve it.
President Given the Cure for Herpes and Cold Sores ?
Written by: James Kaylon McIntyre |
Distributed: 2006-11-09 |
Word Count: 404 |
Page Views: 10297
| Votes: 13 |
Rating: 2.46
Viraway was founded by a man who is in his 70s today. As a Young
man he suffered from acute cold sores. The discomfort was so
severe that he thought they would never go away. A native
American Indian gave him a tribal mixture of herbs and told him
that this mixture would eliminate the cold sores with in two
weeks...
Two years after 60 Minutes - Is Authentic Hoodia Available?
Written by: Dan Nessel |
Distributed: 2006-10-25 |
Word Count: 733 |
Page Views: 10006
| Votes: 9 |
Rating: 3.22
In November of 2004, 60 Minutes praised Hoodia Gordonii for its
ability to suppress appetite. Within days of the segement,
everyone and their mother were claiming to have "real" hoodia
for sale. The question remains - is any authenic Hoodia
available?
Non- Surgical Options for Treating Hair Loss
Written by: Robert M. Bernstein M.D., F.A.A.D |
Distributed: 2007-10-01 |
Word Count: 1088 |
Page Views: 6218
| Votes: 7 |
Rating: 3.00
The search for new ways to help those suffering from hair loss
has captured word-wide attention. Some new techniques and
products have been proven to be of benefit, while others have
simply played on the emotional strings of those who suffer from
the problem.
Flax Oil And Gynecomastia
Written by: Will Brink |
Distributed: 2006-06-06 |
Word Count: 678 |
Page Views: 4674
| Votes: 17 |
Rating: 2.47
Q: Dear Will, I remember in your book "Priming the Anabolic
Environment" you recommended flax oil as a possible way to treat
gynecomastia or "bitch tits" in men and I know you recommend flax
oil losing fat and general health also. Would flax have equal
benefits for athletic women like me who lift weights and do you
still think it helps with gyno?
Your Lifestyle and Your Risk for Bladder Cancer
Written by: Jon M. Stout |
Distributed: 2006-12-06 |
Word Count: 937 |
Page Views: 4239
| Votes: 3 |
Rating: 2.00
Each year more and more research is conducted on how to reduce
your risk of developing cancer. For some forms of cancer, it's
fairly simple to understand how to reduce risk. For example, we
know that most lung cancer victims are smokers, and that many
cases of skin cancer are caused by unprotected over exposure to
the sun. For other cancers, understanding how to reduce our risk
is not so simple, because we don't really understand what
causes them.
The Natural Approach for Healing Acid Reflux Disease
Written by: Charles Stewart Richey |
Distributed: 2006-07-24 |
Word Count: 552 |
Page Views: 4124
| Votes: 16 |
Rating: 3.31
Acid reflux drugs constitute a multi-billion dollar a year
industry. Millions of people take these dangerous drugs and the
mega pharma grow richer at our expense. We can fight back by
learning how to heal ourselves by natural means.
Losing Weight Without Gaining Stretch Marks
Written by: Kamau Austin |
Distributed: 2006-12-11 |
Word Count: 579 |
Page Views: 4041
| Votes: 20 |
Rating: 2.05
Few things can make us as elated as seeing the pounds melt way
through our efforts of eating less and exercising more. We gain
new confidence and vitality as we watch our waistlines reappear
and become reacquainted with the tops of our feet. But as the
weight falls away we can be plagued by a new assault - one we did
not see coming - stretch marks.
That 1970's Look
Written by: Kamau Austin |
Distributed: 2006-06-27 |
Word Count: 665 |
Page Views: 4017
| Votes: 14 |
Rating: 1.86
During the 70s it was quite fashionable to have eyes which were
darkly made up with heavy black or brown eye shadow. The
"raccoon-look" was worn by celebrities, models, and movie
stars. But, as we know, fashion trends come and go, and the day
of the deeply ringed, overly made up, eyes is gone - at least for
now.
Acne Diet Link Exposed: Is There an Acne Cure Diet that Works?
Written by: Mike Walden |
Distributed: 2006-07-27 |
Word Count: 1750 |
Page Views: 3452
| Votes: 13 |
Rating: 2.69
For years doctors have been claiming there is no connection
between diet and acne. Yet evidence from recent studies clearly
shows a link between the consumption of certain foods and the
aggravation of acne. Does diet have a role in the management of
acne and is there an acne cure diet that works?
Highest Ranked "Health And Wellness" Articles
The Role of Antioxidants in Good Health And Healthy Living
Written by: Cheryll Rice |
Distributed: 2008-01-24 |
Word Count: 718 |
Page Views: 581
| Votes: 5 |
Rating: 4.20
Everyone has heard about the importance of a balanced diet for
maintaining good health. Similarly, everyone knows that they
should be getting exercise - or at the very least adding more
activity into their days. Getting a good night's sleep is
essential - without it, you'll find that your immune system
starts to slack off a bit and you put yourself at a greater risk
for catching a cold or coming down with the flu. We all know what
we should be doing, but let's be honest: we don't do it...
What Makes Tea So Effective At Preventing Heart Disease?
Written by: Jon M. Stout |
Distributed: 2007-02-02 |
Word Count: 812 |
Page Views: 790
| Votes: 7 |
Rating: 4.00
Many bodies of research have shown that tea is effective at
preventing heart disease in several ways. Tea prevents the
oxidation of LDL cholesterol into plaque, the hard substance that
clogs our arteries, making us more susceptible to heart attacks
and strokes. Tea is also thought to have an anti-inflammatory
effect, which helps the heart in its overall function.
Which Full Face CPAP Mask is Best for You?
Written by: Chris Vasta |
Distributed: 2009-09-01 |
Word Count: 690 |
Page Views: 437
| Votes: 10 |
Rating: 4.00
If you've been diagnosed with Sleep Apnea, you are
undoubtedly trying to narrow the choice of masks. If your
mouth opens during sleep, one option would be full face CPAP
masks. The full face CPAP mask is used to deliver pressure
through both the nose and mouth. Trying to decide which full
face CPAP mask to use can be complex and expensive. The
number of mask options available is confounding. Based upon
comfort, fit, good seal, and durability, we recommend the
following three full face CPAP masks.
Concocting the Perfect Body Detox Plan
Written by: John Khu |
Distributed: 2009-04-21 |
Word Count: 588 |
Page Views: 318
| Votes: 7 |
Rating: 3.86
If you have recently made a committed resolve to stick to a body
detox program, then it is best to get very well prepared for it.
Otherwise, you might catch yourself doing some last-minute
enjoyment and drowning yourself in your favorite food and drinks.
Want To Try Body Detox?
Written by: John Khu |
Distributed: 2009-08-25 |
Word Count: 595 |
Page Views: 157
| Votes: 7 |
Rating: 3.86
Ever since more and more people became aware of the harmful
effects of improper diet and toxins to the body, body
detoxification also became very popular. Although it is a
fact that the body can detoxify by itself, it is also a fact
that without the initiative of a person's mind to reinforce
more action aside from the organs' functions, then the
detoxification process will take a long time, or worse, not
work at all.
What Do You Recommend For Male Pattern Baldness?
Written by: Will Brink |
Distributed: 2006-05-30 |
Word Count: 430 |
Page Views: 973
| Votes: 6 |
Rating: 3.83
Q: Hello Will, I am a bodybuilder who has been experiencing
typical male pattern baldness for the past few years. A: Dear
Josh, In fact, there is a single formula for hair loss, or male
pattern baldness (MPB) that has virtually everything I would
recommend and them some!
Heavier Weight Sometimes Equals Smaller Jeans
Written by: Kamau Austin |
Distributed: 2007-02-07 |
Word Count: 1005 |
Page Views: 637
| Votes: 6 |
Rating: 3.83
A concept many women sometimes have difficulty understanding is
that a smaller weight does not always indicate a fitter body.
Muscle mass is more dense than fat tissue. This means two women
of the same height, weight, skeletal structure and body type may
look drastically different.
Get a Great Night's Sleep
Written by: George Esser |
Distributed: 2007-05-15 |
Word Count: 597 |
Page Views: 549
| Votes: 6 |
Rating: 3.83
Reasons why we need magnesium supplements to get a great night's
sleep. Research points to reduced restless leg syndrome and other
sleep disorders.
Common Health Advantages of Colon Cleansing Treatments
Written by: Abel Travers |
Distributed: 2007-12-14 |
Word Count: 765 |
Page Views: 575
| Votes: 6 |
Rating: 3.83
Colon cleansing treatments are designed to better enable the body
to release toxins that build up based on the types of foods that
we eat, our habits - like smoking, drinking or lack of exercise -
and the environment that we live in.
Neurotransmitter Testing: How It Help Depression, Anxiety and More
Written by: Anne Arthur |
Distributed: 2006-08-03 |
Word Count: 663 |
Page Views: 935
| Votes: 5 |
Rating: 3.80
Millions of people suffer from bipolar disorder, anxiety, panic
attacks, depression and ADD/ADHD without a known cause. If you or
someone you know suffers from anxiety, bipolar disorder,
depression, mania, ADD/ADHD or even panic attacks, you owe it to
you to find the real cause of your problem. There are many
natural treatments available that effectively combat these
diseases.
|
|
|
Article Statistics
|
Find This Article Title In The Search Engines:
Widow Search
Right Blinker
Google
Yahoo!
Zuula
Bing
Cuil
Last Distribution Date:
2008-01-21 11:00:00
Word Count: 3690
Total Views: 395
Views This Month: 3
Views Last Month: 11
Article Rating: 0.86 of 5
Votes Cast: 7
Author Overall Stats:
Times Viewed Overall: 4456
Author Overall Rating:
2.48 of 5
Votes Cast Overall: 65
More Articles By This Author:
Articles On This Website
|
|
|
Article Reprint Rights
|
This work is
licensed under a
Creative Commons
License
You are not required to show the creative commons license notice when you reprint this work.
|
|
for Writers
for Publishers
Article Directory
Article Search
Get RSS Feed
