Ten Steps to Prevent Bruising, Step 5 - How Vitamins Can Help Overcome Bruising Easily!

By Carolyn Cooper

You have a number of reasons for wanting to eliminate your bruising easily, and the most important reason may well be your concern that your easy bruising might be a symptom of a serious disorder. The source of most people's easy bruising is usually related to aging, but you could be suffering from a vitamin deficiency. Even without a vitamin deficiency, you would be well served to incorporate certain vitamins into your daily life which will help you overcome your bruising easily.

Remember that the purpose of vitamins in your diet and your daily regimen is to replenish resources that your body cannot make for itself in sufficient quantities. Because your body cannot create these nutrients, your body is going to need them to be provided from an outside source. Take a moment and think about how your diet is set up and whether you could be depriving your body of something that it really needs. There are several vitamins that you need to keep in mind.

If you are looking for positive affects in your attempts to overcome easy bruising, vitamin C should be your first choice. Vitamin C has a reputation with many doctors as that of a cure-all. Have you noticed the positive affects gained from drinking a lot of orange juice when you are contracting a cold? Keeping your immune system is in excellent shape is another positive benefit of vitamin C. Vitamin C is also a critical component in bodys capability to produce collagen, which is the lubricant for the joints and the substance that enhances the skin's flexibility.

To add more vitamin C available to your system, you will learn that citrus fruits contain high levels of this vitamin. Grapefruit, oranges and limes all contain excellent levels of vitamin C, and eating these fruits raw whenever possible, will allow the nutrients to be more readily absorbed into your system. Vitamin C supplement tablets are a convenient means of obtaining proper levels as well.

When you want to add strength to your body's circulatory system and reduce your bruising easily, be certain to evaluate vitamin K. Vitamin K is essential in keeping your blood circulation working optimally. After all, the the German word meaning "coagulation" is the source of the use of the letter K for this vitamin. Vitamin K has been proved to help heal bruises when used as a topical serum and to prevent bruising easily when taken internally.

If you want to get more vitamin K into your life, there are several ways to get it. One way is to make sure that you eat lots of vegetables that have a significant amount of vitamin K in them, and these include spinach, kale and collard greens among others. Also keep in mind that vitamin K can be applied as a topical salve or ointment as well as taken as a supplement.

Finally, remember that vitamin E is another good vitamin to evaluate only for external use, especially when you want to heal bruises. Nuts and seeds like almonds and sunflower seeds are the prime source for vitamin E, and it can be obtained in a liquid form for topical use.

If you are really ready to overcome your tendency to bruise easily, you have to add critical vitamins to be successful. You should consider a daily natural supplement program like Bruises Be Banned, which combines the proper dosage of essential vitamins and other important nutrients to help you prevent bruising altogether. - 17274

About the Author:

Carolyn Cooper is recognized as a renowned expert on bruise treatment through a combination of her educational experience in nutrition and her real life experience with natural supplements for athletes, ranging from kids to the pro ranks. Get a free Special Report on bruising causes and see what she's done to get us beyond the heartaches of easy bruising and prevent bruising

Washington, DC Personal Trainer Lets You In On The Facts About Core Training

By Josef Brandenburg

Many people have taken up the fitness regiment of Pilates either at their local gym, their local Pilates studio, or the comfort and privacy of their own homes. Pilates is centered around your core muscles which consist the abdominals and the surrounding muscles. These muscles have been a target of working out for centuries with simple sit-ups and crunches and any other variation of the two exercises. The ever wanted six-pack abs or washboard stomach is the reason working out your core is so popular. Since the release of the hit Hollywood movie "300", a six-pack has become the must have fashion accessory on the beach or underneath your favorite shirt.

But the truth about core training is that most people will never obtain the abdominal muscles they desire simply by doing crunches or other core work. In reality, most people won't see a speck of improvement in their midsection if all they do is core training. This is a dirty little secret that any Washington, DC fitness coach or personal trainers are aware of. But they let people, even encourage them to keep doing crunches because they are selling the fantasy of the six-pack, and fantasies are very popular as well as profitable.

Why you can't get a Flat Stomach with Crunches

Let's forget about the six-pack for a moment because, as we mentioned, most people will never have one. It takes years of training, a perfect diet as well as (and this is the thing they never tell you) great genes. Why don't we simply concentrate on getting that fat stomach flat?

Most people know that their stomach is the hardest area to tame, especially for men. A lot of men seem to carry most of their gained weight in their core region like the popular beer belly or spare tire and to their dismay, are often compared to their fathers. In order to shed this image, men are desperate to shed the pounds and inches and many concentrate only on the ab region, which is a complete and utter waste of time.

The truth about core training is that while they may indeed make your core muscles a little stronger, nobody will notice them. You see, everyone is born with abdominal muscles that you can't see because they are covered by a layer of fat. So, if you want a flat stomach or you want to shoot for that elusive six-pack, you must take off the fat. Core training will not help you do that.

Our bodies work a certain way when it comes to losing weight. The way it doesn't work is losing weight in just one area by only working out that specific part. Target weight loss is a myth and cannot be achieved. When one drops weight, it isn't just in one area, it's in all areas.

Cardiovascular workouts have been proven to be the most effective in burning fat and helping you lose weight. More calories are burned doing things like running, biking, swimming, walking, jumping rope or anything that gets your heart beat up. Burning calories is what gets rid of fat so the goal is to get rid of as many calories as one can!

The act of core training can have more issues than just not providing results. This exercise can cause injuries if not done properly. Damages to the neck and spine are some of the most common injuries that are associated with core training. Keeping your form is an important part of preventing these types of injuries and people that have a pre-existing condition such as back and neck problems really should stay away from core training all together!!

The best away to achieve a flat, healthy stomach is to do all around exercising and not concentrate solely on the core section. Cardio is an excellent way to burn calories and help get rid of the extra fat you may be carrying around in that area. So stop wasting your time chasing after the unattainable and work on being a healthier person. - 17274

About the Author:

Josef Brandenburg is an award winning Washington, DC personal trainer who is dedicated to helping people on the go create the bodies they want in the time that they actually have. Click here to find out more about smart core training.

Home Training: Flatten Your Belly with a 10-Minute Routine

By Travis Hunt

At first glance, a full-proof 10-minute home workout to flatten abs might seem a bit unbelievable to you, especially if you have been so used to at least 45 minutes of intense exercising. But what if I told you it IS possible?

When I first heard about it, I was just as skeptical as the next person. Nevertheless, I said to myself, what would I lose if I give it a try? Absolutely nothing, that?s what. The idea of just having six pack abs in the shortest time possible was more than enough motivation for me. And I assure you, this one is definitely a no-lose case.

And guess what? It did work! Allow me to share with you the details how I?ve done this 10-minute home training that made me flatten my stomach.

If you are dead-serious about getting six pack abs, then you should be willing to try anything. I am not suggesting you spend all your money on ab training equipment or ridiculously priced gym memberships. I am not saying that at all.

Here?s the deal: It will definitely provide you a shorter time for your exercise routine. But for you to reap all the benefits in that shot period of time, you need to exert more effort. You simply need to work just as hard, if not more, if you want to save on time.

First, you should start doing your home workout before eating. Why is that? Just think of a time when you were so tired from doing something strenuous, you had this strong desire to replenish your strength.

After doing extreme workout, your muscles will eagerly crave for sustenance. The soonest possible time you appease the hunger of your muscles, you will enable them to build mass and renew their strength. So the best supplement you should include in your meal is protein.

For your actual workout, lie down on the floor and start off with about 50 basic crunches. Do them faster than you normally would, but try to maintain your form.

Do not get too excited. It does not end there. When you are done with the crunches, do 25 leg raises, then go for another round of 50 crunches. When you are half way doing this your will feel your muscles contract, that is a sign that it is working.

Do not call it quits just yet because there is still plenty of time left for 50 reps of bicycle exercises. That makes 25 for each side crunch and knee-bend combination. Finish off with 50 more crunches and you are good to go.

The beginning could pose as very challenging to you. But you?ll soon get used to the home training like I did. Just 10 minutes daily and you can get a super flat stomach in no time at all. Push yourself, give it your all, and you?ll soon don the midsection you?ve always wanted. - 17274

About the Author:

Learn the complete secrets when you read the Truth About Six Pack Abs Review. You can also learn to build abs fast, just get this excellent guide.

The Latest Trend in Nutrition: The Acai Berry

By Ralph Mertz

The amazing acai berry is found in Central and South America. Comparatively high in antioxidants, this berry has generated a loyal following. Calcium, omega fatty acids, and protein along with high levels of vitamin A are all available within this little powerhouse.

The berry is actually a drupe. Like an apricot, it contains a big seed with a thin layer of flesh all around. This tree descended from the palm which was prized for its heart. The abundant nutrients are encased in the fleshy part of the acai berry.

Acai berry products can apparently be found anywhere. The berry pops up in anything from juices to powders and capsules. There are even famous television broadcasters who promote acai's benefits. It can all seem overwhelming.

There is no question that the acai berry is loaded with antioxidants which are known to fend off disease. If you have a choice, choose freeze-fried acai berries as they are somewhat higher in the levels of a particular antioxidant.

Being aware of the supplier is crucial when searching for quality acai berry products. A lot of businesses that are online are disreputable and just looking to turn a fast profit. Before you spend your money, check out their credentials.

Find out how the percentage of acai berries that are contained in the product before you buy it. Find out how the product is processed, stored and shipped. You don't want to spend your money on something with only a splash of acai berry to where the product is useless.

Including acai berry products in your diet may very well help you improve your heart health. The fiber, antioxidants and healthy fats are a powerful combination. As always you should talk with your physician before you add acai products to your regimen, especially if you take medications for any condition. - 17274

About the Author:

Warning: Don't buy acai berry products until you check out AcaiBerryBiz.com. Only the finest pure organic acai berry products are available on their site. You will only find acai berry products with all their nutritional value, no watered down items, guaranteed.. Get the best for your health and your money, you deserve.

Take The Time To Eat Healthy Breakfast Foods

By Jamis Hartley

Breakfast foods that are fast and easy do not always provide for your body the good start you need for your day. No matter how active or busy you are, breakfast is still the most important meal of the day.

Breakfast foods typically have high sugar content if you purchase many of the ready made cereals that are on the market today. This isn't necessarily a good start for you or your children and tends to let them down about mid-morning.

Gaining the right balance of nutrients and a food that's going to support your efforts all morning can be a challenge. This is especially true if your morning is hurried, as most are. Given the morning tasks that take place every day in households with two workers and young children, getting things together for breakfast may be the last thing you think of in the morning.

Realistically, it can be the last thing you think of it in the morning, if you do some planning. Doing a little pre-planning to make breakfast foods that will give your body the right balance of great taste and good nutrition is worth the effort.

Many of us don't do breakfast foods because we simply don't think of it. The best time to worry about breakfast, particularly if you're a busy household, isn't in the morning. Getting breakfast ready may be done on the weekend or the evening when you've got a few minutes to spare.

It can be very helpful at this pre-planning time to ask the kids or other members of the family what they might like to have for breakfast. Helping them choose a healthy lifestyle is much easier taught during the low stress times on a comfortable couch with no deadlines than in the middle of chaos in the morning. After all, healthy living is a family matter.

If the kids have some input into whats going to be on their plate they are a lot more likely to eat it. If they have a hand in making those breakfast foods, they are not only more likely to eat them, but also to take some lessons in pre-planning and a good healthy breakfast that may stick with them.

The weekend, for most, is a great time to put your plan into action. Yummy muffins on Sunday morning is a delicious treat. Why not throw in an extra pan full of muffins and wrap them up in the refrigerator for a breakfast later in the week. Whole wheat pancakes store particularly well and taste great when warmed up a few days later. Taking a little extra time to double your breakfasts over the weekend or on any unhurried morning and storing those breakfast foods for a later date should provide great rewards.

Give yourself an edge when it comes to breakfast foods by making them ahead of time and getting what you and your kids like, and what your body needs. The advantages you get from using good grains and avoiding processed cereals will be apparent in the extra energy that you feel at work or school. - 17274

About the Author:

Eating a healthy breakfast is necessary for an active lifestyle. Choosing the right breakfast foods for you and your family is not an easy task. Visit doctorgrandmas.com where you will find many other great breakfast food ideas and healthy eating tips.

Introducing: The Immune Booster - Colostrum

By Dr. Anthony Kleinsmith

The Immune Factors.

To comprehend what the Immune Factors are in high quality first milking colostrum and what they do, it is important to recognize that some of these components have one or more effects on the overall regulation and functioning of the immune system (immuno-regulating substances), while others are very restricted in what they can do and their benefits are usually very localized in the body, ordinarily exerting their effects primarily in the gut (gut protective substances).

Let's meet the Immuno-Regulating Substances

Thymosin (Alpha and Beta Chains) - This hormone has two protein-based chains which are present separately in colostrum. These chains either act together to activate, develop and maintain the immune system, or they act independently on the thymus gland.

Proline-Rich Peptide (PRP) - This small protein acts like a hormone as it works on the thymus and other immune system organs. It keeps these organs from over-reacting to an insult. It is also called Thymulin.

Cytokines. Small proteins produced by various cells in the body that induce the generation of specialized types of white blood cells, signal them to come to the site of an insult and help in their passage through tissues.

Lymphokines. Proteins of varying sizes that are produced by different types of white blood cells that tell related cells to transform themselves into more functional cell types that can release substances capable of destroying an invading microorganism.

Gut Protective Substances

Immunoglobulins (IgG, IgM, IgA) - These are complex proteins which are also called antibodies. These proteins are a significant portion of proteins found in colostrum. A mother cow's immune system produces these antibodies throughout her life as she responds to multiple different microorganisms. These proteins are then transferred prior to parturition into the colostrum. These antibodies react against fungi, viruses and bacteria that attack the gastrointestinal tract in humans.

Transfer Factors - Some certain types of microorganisms reside in the deep tissues of a body for a long period of time; when a body is exposed to these specific microorganisms, then transfer factors are produced to respond. They are small proteins and their area of expertise is to work together with different white blood cells and other factors to help keep microorganisms from infecting the body.

Lactoferrin. A mineral-binding carrier protein that attaches to available iron. Certain aerobic bacteria, like E. coli, require iron to reproduce and, therefore, lactoferrin is an effective substance, when operating in the presence of a specific antibody, to impede the growth of some microorganisms in the gut. A broad number of additional claims have been made by some providers of colostrum for human consumption regarding the application of lactoferrin as an immuno-regulating substance with antiviral, antibacterial and anti-tumor properties. To date, none of these claims have been adequately substantiated through properly controlled studies.

Transferrin - This mineral-binding carrier protein also attaches to iron that is available. It can either act together with Lactoferrin or on its own to impede the growth of microorganisms in the gut.

Lysozyme - This enzyme attaches itself to cell walls of pathogenic bacterias as well as degrading proteins. Once it attaches, it is very powerful because it leaves holes in the walls of the bacteria.

Lactoperoxidase - This enzyme also attaches itself to cell walls of bacterias and degrading proteins. Once it attaches, it is mildly effective as it interferes with the bacteria's replication.

Xanthine Oxidase - This mildly effective enzyme is similar in effect to Lactoperoxidase, because it can also attach itself and interfere with the replication of different degrading proteins and bacteria than Lactoperoxidase.

White blood cells (leukocytes). Primarily three types of functional white blood cells are present in colostrum, including neutrophils, macrophages and polymorphonuclear cells. Each has the ability to phagocytize microorganisms and other foreign bodies and apply substances carried internally to the destruction of the microorganisms. Their functions are dramatically enhanced when antibodies first attach to the microorganisms.

Oligosaccharides and glycoconjugates. Complex carbohydrates (sugars) that can adhere to specific sites on the inner surface of the gastrointestinal tract and prevent the attachment of microorganisms. - 17274

About the Author:

Dr. Anthony Kleinsmith is considered one of the world's leading experts on colostrum as a health supplement. He is sought-after for radio and television appearances; he travels worldwide in his continuing efforts to educate people about colostrum everywhere. His first book sold over 500,000 copies worldwide. Learn more about the benefits of colostrum at www.ImmuneTree.com

Look-See The Most Vital Things To Look For In An Acai Product

By Maria M Miller

Acai berries have taken the health world by storm. You can find a glut of different acai berry products online and at health food stores. Since the authentic acai berry has one of the supreme nutritional profiles of any food ever found in nature, many products are trying to exploit on this little berry's great popularity.

There are many exceptional acai berry products obtainable. These products take full benefit of the natural nutritional value of this berry. However, some products will not give you the full probable nutritional benefits because of inferior processing methods and other things.

The acai berry is enormously delicate, therefore it must be processed within 24 hours of leaving the tree or it loses most of its nutritional value. There are two main methods of processing these berries, a superior method and an substandard method.

Freeze-drying is the outstanding technique for processing the berries. The berries are picked and then swiftly flash frozen and dehydrated. What you end up with is a freeze-dried powder that maintains all of the complex sustenance of the fresh acai berry.

Spray-drying is an poorer technique of processing. It uses heat, which right away compromises the nourishment. After that they use maltodextrin as a drying agent. Maltodextrin is a short-chained sugar starch. When you buy a spray-dried acai berry product you are getting a combination of the dried fruit along with maltodextrin, instead of just the fruit.

Another thing to look for on the ingredients list is the total of the actual acai berry. If the ingredient list claims a "proprietary blend" that means that the company is not really telling you how much of the genuine berry is enclosed in the product. A blend would be a mixture of acai and other possibly inert ingredients. Look for a product that is unambiguous in how much of the genuine berry is integrated.

Some more widespread ingredients that are included in poorer products include magnesium stearate, maltodextrin, rice or silica. These are just filler and flowing agents and when they are included in the product they lower the nutritional value of the product by dropping the amount of acai berry.

Assuming that you are looking for the good nutritional outcome that are possible with acai berry products then make sure that you get a product that is freeze-dried powder with the utmost strength of the real acai berry. - 17274

About the Author:

Discover the constructive reality about acai berry supplements and get more information about acai blast acai berry formula. Uncover dietary supplementation for deluxe health. Your health is important for a long life.

HCG Foods

By Amelia Handley

People on the homeopathic HCG diet learn to incorporate healthy foods into their daily diet. They learn to cook them using low fat, simple methods. They learn to enjoy healthy meal choices and how to create desirable meals out of naturally nutritious ingredients.

This is one of the reasons that HCG dieters have high success rates in keeping off weight lost during the program. Many have been the victim of diets that left them see-sawing back and forth between high and low weights. This scenario leaves people that need to lose weight frustrated and angry. In comparison, actually succeeding in reaching goal weights within specified time frames on the homeopathic HCG diet offers self confidence and energy.

And successful dieters take their new found self confidence and their renewed energy levels into their new lifestyle. Their new appreciation of healthy foods is one other very useful benefit of the program that dieters are able to keep with them after the program is completed. They are used to eating healthy foods. They are used to choosing healthy foods from amongst the wide array of foods at a gathering or party. They know which foods on a menu are most likely to be a nutritious meal.

HCG approved foods include: lean meats, a few vegetables, a few fruits, water and tea. And that's it. Dieters are strictly limited during the short time period on the diet and they learn to depend upon the limited foods as basics in their diet. Dieters are encouraged to use HCG approved recipes that stick to the diet plan in order to have a bit of variety and most adopt some or all of the recipes into their diet permanently. They allow the dieter to learn to use the foods; they're not just expected to eat the same food over and over with out any variation. They are taught how to create a variety of tastes with the healthy food options and a variety of preparation methods that keep the healthy nature of the foods intact.

Many dieters find that while the foods they are expected to eat while on the diet are not their usual fare...they quickly become accustomed to it. While there are many on the diet who suspect that they will never want to have the HCG approved dishes again after the diet is completed, the outcome is actually the opposite. Past dieters suggest that they actually came to depend upon the dishes they learned while on the diet and incorporate them into their family's meals afterwards.

And there aren't many who would suggest that incorporating lean meats, fresh fruits and vegetables and tons of water into a daily diet is a bad thing. It's something that most people have in the back of their minds constantly; to start eating more fresh foods or start eating less fatty foods. Successfully completing the HCG diet means that these lifelong quests to "eat healthy" are met. And once they're met it's not a big deal to keep going in the right direction. - 17274

About the Author:

Amelia Handley majored in exercise science in college with a minor in Nutrition. Yet she still found herself veering from diet to diet in order to control her weight. With HCG Diet Direct she's found a program that allows her to combine her desire to control her own body weight with her education and not feel off balance.

Slim Arms, Thin Arms And NES

By Katherine Crawford M.S.

If you have NES, thin arms will forever elude you.

What is NES? Basically, it's a pattern of eating that involves early day starvation and late night gluttony. Not to mention, it really messes up your arm fat burning hormone levels

But how do you know whether or not you have night eating syndrome to begin with? Well, do you have any of the following symptoms:

1. Skip breakfast and have a small lunch. This is the tell tale sign of night eating syndrome. If you rush out of the house in the morning without having a solid breakfast, you'll make up for the caloric deficit at night.

2. Reduced mental function. A poor mood with little ability to concentrate can be indicative of poor early day nutrition. When you restrict calories during the earlier parts of the day, mental functioning and mood will be greatly reduced.

3. Lots of late night awakenings. Perhaps one of the most debilitating aspects of NES, these late night awakenings will destroy your sleeping patterns. And they are usually accompanied by lots of carbohydrate consumption. Not good if you want to get slim arms!

4. Have an abnormally high carbohydrate intake at night. Most women with NES have very low levels of serotonin, the feel good hormone. They compensate for this by loading up on carbohydrates right before bed and during their awakenings.

5. Feelings of anxiety at night. If you feel high strung or anxious when eating, you're most likely compensating with food. The pairing of negative emotions and food intake is another tell tale sign of NES.

6. A family history of NES. Unfortunately, NES runs in families. So if you know family members with NES, your chances of having it are that much greater.

Not only is living with NES unhealthy, but it will also blunt any efforts to get thin and slim arms. So you have to seek help if you can't get rid of it on your own. Doing so will improve your quality of life substantially. And you'll finally be able to get the sexy arms you want and deserve. - 17274

About the Author:

Author Katherine Crawford, a Harvard fitness expert and recent flabby arms sufferer, teaches women how to get thin arms. Learn how to get sexy arms by visiting her blog about how to get slim arms now!

Controlling Mistakes: Important Advice for Gaining Muscle

By Brad Morgan

When you are trying to build muscle, there is a lot of conflicting advice out there. You may not know where to get started.

Sometimes it is easier to start with what not to do and go from there. Here are some things that will sabotage your efforts to build muscle:

1. Paying too much for a gym membership.

According to gyms, their equipment ? fancy, shiny computerized and hydraulic machines ? are the only way to build muscle safely and effectively. Before you buy into that line and into an expensive membership, consider that the exercise can do at home is low-cost and high-effect. Save yourself some money, and work out at home.

In the privacy of your own home, you can workout with moves like squats and lunges, which require absolutely no equipment, or with free weights, which are relatively cheap. The best equipment is your body, some free weights, and hard work.

2. Doing the Same Workout All the Time

When you start working out, you may see results and be so happy that you stick with the same routine. After all, it worked, didn't it?

Doing the same exercises all the time doesn't challenge your body. In fact, your body becomes so efficient at performing the moves that it works less hard. Your muscles will not be challenged enough.

When your body becomes used to doing the same workouts, it needs to use fewer calories. To avoid this problem, don't let your exercise routine become too routine. Add some variation and/or intensity into your sessions. This has two benefits: one, you continue to build muscle, and two, you don't get bored.

3. Concentrating solely on strength training.

You may think that if you want to build muscle, you restrict your exercise routine to weight training. This does not work. If you want to build muscle, you have to add cardio.

We all know that cardio can help you burn fat. For muscle builders, it also helps the body rest and recover from weight training. To get the best results, do intervals of high intensity cardio for about twenty minutes right after your weight training session.

4. Exercising too much.

Working out everyday can also hurt your muscle building efforts. Since muscle repairs itself and develops during rest periods, it is vital to build some into your workout routine. Two or three rest days per week should be sufficient to allow your muscles to do their work.

Another mistake novices make is working the same muscles day after day. Instead, try alternating the muscle groups so they don't become injured or fatigued. You can work on your abs and legs one day and your chest, back, and arms another. Let your muscles have the appropriate rest so they can build muscle for you.

5. Not paying attention to what you eat.

Not eating properly is a big reason why many people fail to build muscle. Food is necessary for your body's health and to put it into optimum muscle building mode.

Especially important is protein, which is essential to muscle building. Make sure you get plenty of lean meat, poultry, eggs, and dairy in your diet, and eat a protein snack within thirty minutes of your workouts.

6. Quitting.

Quitting is the biggest mistake you can make when trying to build muscle. If you have been working out and not seeing results, it is tempting to stop. Your body might just take longer to build muscle than others.

If you feel discouraged at your progress thus far, it is a good time to look at your routine. What can you do to change it? Should you add some intensity? Are you resting enough? Do you use supersets or compound moves? It may be that you simply need to stick with it a little longer in order to start seeing results.

Either way, quitting won't give you the body you want. Keep up with your efforts; if it is not working, then by all means change something. Just don't give up. - 17274

About the Author:

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How Foods Change Your Life

By Dr. Jerimiah Crossderd

A USDA study done by scientist recently discovered that top foods with the disease-fighting compound of antioxidants were the acai berry, beans and artichokes.

The new found discovery that Russet potatoes, pecans, and cinnamon contained high amounts of antioxidants was unknown until this study was done--confrmation was also given that . Antioxidants are important as they are thought to fight cancer, heart disease, and Alzheimer's disease.

"The bottom line is the same: eat more fruits and veggies," says Ronald L. Prior, Ph.D., a chemist and nutritionist with the USDA's Arkansas Children's Nutrition Center in Little Rock, Ark., and lead author of the study. "This study confirms that those foods are full of benefits, particularly those with higher levels of antioxidants. Nuts and spices are also good sources."

The new study is more complete more accurate than previous USDA antioxidant data and includes more foods than the previous study as high tech equipment was used by the researchers. They analyzed antioxidant levels in over 100 different foods, including fruits and vegetables--the new study also includes data on spices and nuts for the first time.

The foods were analyzed and measured for the concentration levels of antioxidants and the capacity per serving of the antioxidants. Research showed the top fruits were the acai berry, cranberries, blueberries, and black berries. The highest levels found in the nut category were walnuts, hazelnuts, and pecans--Russet potatoes, beans, and artichokes were found to have the highest level antioxidant concentration in the vegetable category.

Spices are normally consumed in tiny increments, yet many are high in antioxidants. In terms of antioxidant concentration, ground cloves, ground cinnamon and oregano were the highest among the spices studied.

This study should prove helpful for people who are looking to add antioxidants to their diet. Please note that the total capacity of antioxidants found in foods does not indicate necessarily the potential health benefit--this depends on how the food is absorbed by the body.

There is currently no guideline by the government for which antioxidants to consume as well as how many to take as part of their daily diet--this is also the case for vitamins and minerals. A major reason to this is due to a general consensus amongst researchers.

USDA officials consistently to encourage people to eat a variety of fruits like the acai berry and vegetables like potatoes for better health. - 17274

About the Author:

For the past 30 years, Dr. Jerimiah Crossderd has studied the benefits that antioxidants have on the body. Presentlt, he has maintains acai fruit web site that is full of with a wealth of information on the high concentration of antioxidants found in acai fruit. He also has a acai fruit review site of thew best acai products to buy.

How You Can Perhaps Grow Taller With Stretching Exercise

By Fiona Wyresdle

Each person is trying hard to find a suitable answer of how to grow taller in a fixed time frame. In the event that you are one of them, be assured that there are a number of exercises which can vastly help you to grow taller in a considerable time.

The characters that control growth and height are also part of this. Stretching exercises are known to invigorate positive reactions from the human body. Many athletes and sports persons use regular stretching exercises to condition their body in their quest to reach the top of the line in their respective fields.

First of all, you must recognize the fact that the height of a person is dependant on the genetic address of the particular individual. It is the essential factor in the height of an individual. Beyond that the stretching exercises do have an effect on the structure of the human body. These stretching exercises are mainly utilized by athletes and other sports personalities to gain advantage in their respective sports and games.

Many companies have come out with tablets and pills for growing taller and are selling them as hot cakes. The pills are not known to be of much use and there is no real proof of their efficiency. Actually, the anaerobic exercises are the most successful of the exercises to become taller. Really common anaerobic exercises such as the cycling or the swimming are known to be effectual in gaining height. If you do these exercises everyday, there will be hormone secretions affecting the growth of the body and stretching of the body, which in the end will be recognized as the gain in height.

That the growth hormones react positively to regular exercises, are now an approved fact and this theory have been proved scientifically and has a host of data to support it.

These hormones cause physiological changes to the human body. Exercises are supposed to enhance the production of nitric oxides and lactates which are part of the normal body process and these have been credited to aid and improve the stretching action of the body. The more you exercise, the more the secretion and these help to strengthen the bones and cartilages giving scope for more agility in the stretching exercises.

Regular stretching exercises are also responsible for augmenting the secretion of lactates which are extremely important in giving that extra energy and power to your muscles. Constant repetition of these exercises starts a cycle of hormone secretion, which responsibility the human body takes over and continues to maintain for a period during which your growth and height see positive results. - 17274

About the Author:

Fiona Wyresdle writes for webtsite How To Grow Taller Naturally which has information about growth hormones to grow taler and free ways to growing taller naturally.