GETTING FIT
InSpirit
Health and Wellness Magazine MAY 2013 STAYING HEALTHY
PROSTATE CANCER RISK FACTORS
JUST DO IT
Live healthy, live longer Making just a few changes in your lifestyle can help you live longer. A recent study found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can hustle you into an early grave, and, in effect, age you by as many as 12 years. Fortunately, you can do something to correct these and other unhealthy behaviors. Adopt the following nine habits to keep your body looking and feeling young.
Don’t overeat
If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan Buettner, who studies longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full. St. Louis University researchers have confirmed that eating less helps you age slower; in a 2008 study they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.
Get busy
Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes. (Which would you rather do?) Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
Turn off the TV
Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day.
Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%.
Stay out of the sun
Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin. It’s never too early—or too late—to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.
Reach out
Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking. Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression.
Drink in moderation
Women who have two or more drinks a day and men who have three or more may run into detrimental effects ranging from weight gain to relationship problems. But in smaller quantities, alcohol can actually be good for you. A 2010 study in the Journal of the American College of Cardiology linked light drinking (defined as one drink a day for women and two for men) to significant heart benefits.
Eat fruits and vegetables
Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer. As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
Focus on fitness
Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism. Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
Don’t smoke
Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published in the American Journal of Public Health found that women who quit smoking by age 35 add roughly six to eight years to their lives. It’s never too late to kick the habit. Quitting can slow disease and increase survival odds even in smokers who have already caused sig-
nificant damage to their lungs, like those with early lung cancer or COPD.
http://www.health.com/health/gallery/0,,20366671,00.html
All About Asparagus Asparagus stalks rise from the earth ready for picking come spring time. Depending on where you live, local asparagus is ready in the South as early as February and in the North in May or even June. Classic asparagus are steamed but it doesn’t really matter how you cook them; it comes down to personal preference. More importantly, to retain the nutrients in asparagus, it should be slightly crisp and not soggy or overcooked. Eating asparagus with a knife and fork may seem proper, but according to Mark Bittman, author of How to Cook Everything, “using your fingers is considered polite, even among sticklers.” ♥ Asparagus is an excellent source of folate, a water-soluble vitamin which helps the body form red blood cells. It is essential for proper cell division and formation of genetic material within every body cell. Folate is also necessary for a healthy cardiovascular system. ♥ Asparagus is high in fat-soluble K. Vitamin K is essential for healthy clotting as well as strong dense bones. Dietary fat is crucial to the absorption of the fat-soluble vitamins, so don’t be afraid to eat your asparagus slathered with ghee or baked in bacon grease (my favorite). ♥ Asparagus provides phytonutrients, such as beta-carotene, lutein and zeaxanthin, which are antioxidants that protect cells against the oxidative damage caused by free radicals. ♥ Asparagus is high in glutathione, which according to Dr. Mark Hyman, is the, “mother of all antioxidants, a master detoxifier and maestro of the immune system.” Source ♥ Asparagus contains inulin, a fiber which feeds the friendly bacteria found in our gut. ♥ According to the Environmental Working Group’s Guide to Pesticides in Produce, asparagus is on the “Clean 15″ list, meaning it was found to be lowest in pesticide residue. ♥ There are over 300 varieties of Asparagus, 20 of which are edible and are classified by color, green, white or purple. ♥ Medium-size asparagus, about 1/2-inch in diameter, is the best. Very thin spears are easily overcooked and very thick spears are woody, tough and stringy. ♥ To prepare asparagus simply snap off the bottom of each stalk. They will separate right where they are supposed to. ♥ Steaming is the basic cooking method for preparing asparagus, however, personal preference reigns supreme (see my easy oven-baked method below). ♥ Asparagus are done when you can easily insert a thin-blade knife or fork into the thickest part of the stalk. ♥ A dozen medium spears of asparagus have 50 calories, 0 g fat, 7 g carbs, 4 g fiber and 4 g protein. http://healthylivinghowto.com/
Excercise Benefits Some of the benefits are not commonly stressed in books and articles, so you are bound to hear something interesting and surprising. Most people excercise only when their doctor tells them to do so. Such people are very likely to forget their doctors and excercise easily and soon. But once you become aware of the true benefits of excercise you will enjoy excercising and feel the positive effects of doing so. Many of us are not aware of a medical condition that we suffer from. For example, feeling exhausted with no reason can be a sign of a heart condition. As a result of this, we rest when we feel exhausted which is not bad but there is something more to this. When you excercise, such problems are more likely to throw up and exhibit clearer symptoms. When this happens STOP your excercise activity and visit your doctor. For example, the exhaustion issue might lead to a pain in the chest when excercising. The earlier such problems are detected and treated the better. One thing that you cannot deny is that, excercising builds stamina. This refers to both mental and physical stamina. Something that is important to perform efficiently in your profession or business. Irritation, lose of temper and even fatigue are often the result of lack of stamina. So this benefit of excercise has longterm and long ranging effects. here is one misunderstanding about excercising that many people still bear in their mind. They see that even those who excercise fall ill, sometimes quite seriously. They then underestimate the true benefits to be derived by excercising. Let us explain this issue in simple and clear terms. No human being can remain healthy all his or her life. But a body that has been toned and strengthened by excercise is less likely to get seriously ill. And even if such a person does get ill, his body is in a better position to stand up to medical treatment. Never forget this and always keep it in mind when you hear negative comments about excercising. A sound body results in a sound mind and most of us who manage businesses or work in offices rely more on our mind than on muscular strength. Your mind cannot be alert, responsive and adjustable if your physical health is below par.
For people suffering from medical conditions like diabetes and heart ailments, excercise is as important as medication. Your family doctor can advise some specific types of excercises in such cases. The time of the day when you perform such excercises might also be recommended by the doctor. Diabetics are advised not to excercise on an empty stomach. Similarly weight training excercises might not be good for some people with heart related diseases. Asthma patients are another case who need excercise but under medical advice and supervision Unlike what many people feel, excercise is needed by everyone. The young, old, sick, pregnant, handicapped all need some form of excercise. You might have come across cases where bed ridden patients are asked to move hands and feet while lying down. This is an important requirement for improving blood circulation. When a patient is under medication the medicine needs to flow through the blood stream to the portion of the body where, the medicine is needed to work. Inefficient blood circulation will also reduce the effectiveness of the medication. The elderly who can barely walk, can be pushed in a wheel chair in open areas like gardens and parks. A gentle movement of the hands and legs and even movement of the fingers and toes would prove beneficial. For people suffering from medical conditions like diabetes and heart ailments, excercise is as important as medication. Your family doctor can advise some specific types of excercises in such cases. The time of the day when you perform such excercises might also be recommended by the doctor. Diabetics are advised not to excercise on an empty stomach. Similarly weight training excercises might not be good for some people with heart related diseases. Asthma patients are another case who need excercise but under medical advice and supervision. People often ask which is the best form of excercise, unfortunately there is no single excercise schedule that is good for everyone. You can try jogging, aerobics, swimming, brisk walking, any type of game, weight training or even yoga. For those above 25 years of age and also for those with any medical condition, medical advise is advisable before starting any excercise. While excercise itself might not be a fun thing for everyone, the benefits of regular excercise will surely be felt by all.
More Info http://www.easyrambler.com/excercise-benefits-01.php
A HEALTHY DIET Your body needs the right vitamins, minerals, and other nutrients to stay healthy. A healthy diet means that you are eating: Vegetables, fruits, whole grains, and fat-free or low-fat milk products Seafood, poultry, lean meats, eggs, beans, peas, seeds, and nuts Limit foods high in: Cholesterol, sodium (salt), and added sugars Trans fats – Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods. Saturated fats – These fats come from animal products like cheese, fatty meats, whole milk, and butter. Refined grains – Food products with refined grains include white bread, noodles, white rice, and flour tortillas. A healthy diet can keep your body strong and active. By making smart food choices, you can help reduce your risk for: Heart disease Type 2 diabetes High blood pressure Some cancers Bone loss
Making small changes to your eating habits can make a big difference for your health. Here are some tips and tools to get you started. Keep a food diary. Knowing what you eat now will help you make changes. Starting today, write down: When you eat What you eat How much you eat Where and with whom you eat How you are feeling when you eat For example: Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressed Plan ahead to save time. Planning your meals for the day or week can save you time and money. These tools can help you plan healthy meals that are easy to make and taste great. Try these other tips to save time: Cook several main dishes on the weekend when you have more time. Make enough to get you through the busy weeknights. Rinse and chop vegetables the day before you will need them. cont’d on next page
Shop smart at the grocery store. Try these tips the next time you go shopping: Eat a snack at home before you go to the store. Use a shopping list. Buy a variety of vegetables and fruits in different colors. Choose the fat-free or low-fat types of milk products. Choose 100% whole-wheat or whole-grain bread and crackers. Buy foods when they are on sale or in season to save money. Read the nutrition facts label. Look at the serving size and the number of servings per package. Check out the percent Daily Value (% DV) column. Try to keep saturated fat, trans fat, cholesterol, and sodium at 5% or less. Look for foods that have 20% or more of fiber, calcium, potassium, and vitamin D. Be a healthy family. Parents and caregivers are important role models. You can teach kids how to choose and prepare healthy foods. Try turning grocery shopping and cooking into fun activities for the whole family. Eat healthy away from home. You can make smart food choices wherever you are – at work, in your favorite restaurant, or running errands. Try these tips for eating healthy even when you are away from home: At lunch, have a sandwich on whole-grain bread. Choose fat-free or low-fat milk, water, or 100% fruit juice. In a restaurant, choose steamed, broiled, or grilled dishes instead of fried foods. On a long drive or shopping trip, pack fresh fruit, unsalted nuts, or fat-free or low-fat string cheese sticks to snack on. Manage your high blood pressure or diabetes. If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor about how to stay healthy.
A True Survivor:
A story of Domestic Violence The story we are sharing with you today is one of a graphic nature , so please prepare yourself. It is a true story of a true survivor. This Brave woman was interviewed on a new and upcoming talk show on imvu, The Gospel Truth. The live show is every Friday at 7pm est and hosted by LadyZelle777. The Gospel Truth is a platform that allows people to share their real life stories of survival and overcoming obstacles Domestic violence can be defined to include any violence in the home, including between adult children and other adult family members. However, most people use the term to mean any abusive, threatening or violent behavior between one intimate partner and another. Domestic violence can happen anywhere to anyone of any race, religion, culture or economic status. Domestic violence affects both partners, their children, other family members, friends and colleagues. Domestic violence can occur in ANY intimate relationship, including same-sex relationships and including by women towards men. However, most domestic violence is committed by a man against a woman. LET’S LISTEN IN...... LadyZelle777LadyZelle777: I WANT TO THANK EVERYONE FOR COMING TO GOSPEL OF TRUTH TALK SHOW LadyZelle777LadyZelle777 I WANT TO FIRST THANK MY GUEST FOR COMING MRSDebbieMac8 LadyZelle777: plz give her a round of applause LadyZelle777: WHEN I FIRST THOUGHT TO DO THE SHOW IT WAS TO BRING AWARENESS TO CERTAIN ISSUES LadyZelle777: AND TO DO SOMETHING POSITIVE IN THE IMVU COMMUNITY LadyZelle777LadyZelle777: TONIGHT YOU WILL HEAR A VERY INSPIRING STORY LadyZelle777: SO PLZ PUT UR HANDS TOGETHER AGAIN FOR DEB LadyZelle777: I WANT TO START OUT ASKING HOW ARE U ON TONIGHT DEB MsDebbieMac8MsDebbieMac8: im good LadyZelle777: CAN U TELL US A LITTLE ABOUT YOURSELF AND WHY U DECIDED TO SHARE YOUR STORY ON TONIGHT. MsDebbieMac8MsDebbieMac8: I’m a mother of 3 boys and 2 grandbabies and I wanted to help other women and men goin through what i went through. Let them know there is help out there.
LadyZelle777: I COMMEND YOUR COURAGE FOR SHARING MsDebbieMac8: ty. LadyZelle777: Your Quite Welcome......PLEASE TELL US YOUR STORY MsDebbieMac8: I met the man of my life, had his first baby and while I was pregnant he turned and got violent. He use to hit on me while I was pregnant. After the baby was born got worse, he got to where he was beating on me...a slap here, a slap there. LadyZelle777: SOMETHING MANY WOMAN HAVE EXSPERIENCED MsDebbieMac8: Then as years went on it got really bad and I had 2 more children by him. He got to where he was finding anything he could to beat me with, a broom handles, fire logs, you name it. He started drinking and doing drugs, then he was trippin. He would go on fishing trips swearing to me he was hiding in the bushes watchin the house. He said he saw a man in black climbing in and out of the window. I asked him , “Please let me know because there was no such thing.” At that time he started burning me with lighters and sautering irons and he went to drowning me in the bathtub then hanging me by my neck in the garage, would hang me till I’d pass out then cut me down and drown me again , wantin to know who this guy was. It got to where I would make up names. LadyZelle777: IT IS VERY DIFFUCLT TO HEAR BUT I MYSELF AM FAMILAR MsDebbieMac8: He also use to abuse my boys. I remember one time, my oldest plugged in a machine to air up his basketball and the power went out, so I went to flip the switch, get lights back on and I hear alot of noise in the house, he was beatin my son and had him in a headlock. Rubbed his face in the rug he had burns on his face from the headlock and he had blood in his eyes he suffered from a lack of oxygen to his brain and almost died. LadyZelle777: IM VERY SORRY YOU HAD TO ENDURE THIS MsDebbieMac8: He pulled my youngest by his ear and tore his ear, but that was his favorite so he didnt do much to him. My middle son, my husband got phone cords and chased him thru the house beating him. I then got to the point Where I wouldnt go into the kitchen to cook, he would corner me , he stabbed me in the back and beat on me, tried burning me on the stove. A couple of times he threw me through the walls and stomped on me. MsDebbieMac8: We went fishing one night, I sat in back seat with my boys because I got tired of him punchin me as he drove on the road. We were on our way home and he took the lil ashtray and threw it at me and split my top lip wide open. MsDebbieMac8: then drug me out the car on the pavmentand started started stompin on my head and kickin me. He told me he should throw me over the bridge into the water. He started hog tieing me with ropes. I broke them so he went to chains; He took gasoline and poured it on my back and legs, set me on fire and let it burn until it went out.
A True Survivor cont’d... MsDebbieMac8: He then got some pliers and said he was going to pull my nails off one at a time until I gave him the name
LadyZelle777: I WANT TO ASK THE QUESTION DEB HOW DID U GET FREE FROM THIS? MsDebbieMac8: The day I got away he broke my arm between the shoulder and elbow, my arm was just hanging there. He panicked, I got up off the floor, picked up my arm and walked to the car. My husband got the boys, put them in the car and asked what I was going to tell them. I said “I do not f***N Know” and he drove me to the hospital. MsDebbieMac8: The police and CPS were called. He left the oldest son with me and took the other 2 to his moms. He said he did something wrong and turned himself in. LadyZelle777: WOW MsDebbieMac8: I heard while he was there he tryed to get the officers gun to kill himself so he went to jail. I ended up at my moms house. I knew if I went to his moms I would be right back in that house. LadyZelle777: WELL THANK GOD YOU WAS ABLE TO GET FREE. YOU BROKE THE CYCLE OF ABUSE MsDebbieMac8: I was at my mom’s and the police nor anyone knew where Iwas so they let him out, he stalked my moms house and he called me on phone said he’s sorry and will never do it again. I fell back when he said he was out. I was scared. I told him I will not and can not come back to you. I then called the police and went to put a restraining order on him. He followed us there. LadyZelle777: THAT WAS BRAVE MsDebbieMac8: The police told him to stay away and they arrested him again. He has been in there since 1997. He got 5 life terms, he will never get out. LadyZelle777: WE THANK YOU FOR YOUR COURAGE TO SHARE YOUR STORY AND IT WILL HELP MANY OTHERS. MsDebbieMac8MsDebbieMac8: I want to let everyone know there is help out there. LadyZelle777: AND WE DO THIS TO PROMOTE SISTERHOOD IN LOVE AND GIVE PEOPLE A CHANCE TO SHARE THERE STORY HOPING THAT IT WILL HELP SOMEONE ELSE. TO ALSO BRING AWARENESS TO THIS ONGOING PROBLEM.
The Gospel Truth is an Imvu talk show that takes place Friday evenings at 7pm est. Please contact LadyZelle777 for any further information or if you are interested in being Interviewed.
MsDebbieMac8
Healthy eating tip Set yourself up for success To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious. Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts. http://www.helpguide.org/life/healthy_eating_diet.htm
Savory Potato Salad Here’s a potato salad that’s both traditional and new—with great taste and a low-fat twist. What you need: 6 medium potatoes (about 2 pounds) 2 stalks celery, inely chopped 2 scallions, inely chopped ¼ cup red bell pepper, coarsely chopped ¼ cup green bell pepper, coarsely chopped 1 tablespoon onion, inely chopped 1 egg, hard boiled, chopped 6 tablespoons mayonnaise, light 1 teaspoon mustard ½ teaspoon salt ¼ teaspoon black pepper ¼ teaspoon dill weed, dried 1. Wash potatoes, cut in half, and place in saucepan of cold water. 2. Cook covered over medium heat for 25–30 minutes or until tender. 3. Drain and dice potatoes when cool. 4. Add vegetables and egg to potatoes and toss. 5. Blend together mayonnaise, mustard, salt, pepper, and dill weed. 6. Pour dressing over potato mixture and stir gently to coat evenly. 7. Chill for at least 1 hour before serving
Nutrition Facts Amount Per Serving Yield: 10 servings Serving size: ½ cup Calories 98 Total Fat 2 g Saturated Fat 0 g Cholesterol 21 mg Sodium 212 mg Total Fiber 2 g Protein 2 g Carbohydrates 18 g Potassium 291 mg
http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf
ON THE COVER
JuiceDaTruth1979
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Healthy eating tip Moderation is key People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you’ve hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (unrefined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner–but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you’re still hungry, fill up with an extra serving of fresh vegetables. Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences. Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don’t feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. http://www.helpguide.org/life/healthy_eating_diet.htm
Vegetarian Chili Ingredients 2 (15 ounce) cans pinto beans, drained and rinsed 1 (28 ounce) can crushed tomatoes 1 (16 ounce) can kidney beans, rinsed and drained 1 (15 ounce) can yellow hominy, drained 1 (6 ounce) can tomato paste 1 (4 ounce) can chopped green chilies 2 small zucchini, cut into thirds and diced 1 medium onion, chopped 1 1/2 cups vegetable stock 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon salt 1/2 teaspoon garlic powder
How to proceed In a large kettle or Dutch oven, combine the first 15 ingredients; mix well. Bring to a boil. Reduce heat; cover and simmer for 30-35 minutes.
This recipe was submitted by MsStormyWeather. MrsStormyWeather says: “I spend my time on IMVU first creating wonderful items for my catalog to use and to share with everyone. Creating has taught me new things and keep my mind expanding and learning. Second I love to create wonderful friendships on IMVU. My friends here are precious to me. I love sharing our lives together.” “ My advice to anyone on healthy eating is to have lots and lots of variety in your diet. Try growing some of your own food. Even if you live in a small space you can grow your own herbs in a planter and enjoy the fresh rich flavor and cut down on salt and other additives. Healthy living will always promote healthy living.”
ASTROLOGICAL HEALTH - ARIES Astrology is very important in the field of health as all of us incarnated under some Zodiac sign. Every Zodiac or astrology sign corresponds to a part of the human body and therefore regulate and governs the energy at this particular body spot. The Law of Correspondence exists with astrology and the human body. You will always find correspondence in Nature and the Universe, and with numbers and numerology. It was established centuries ago that seeds planted when the Moon is in signs and phases were called “Fruitful” (Taurus, Cancer, Libra, Scorpio, Capricorn and Pisces) will produce more growth than seeds planted when the Moon is in a “Barren” sign (Aries, Gemini, Leo, Virgo, Sagittarius, and Aquarius). Aries The first sign in Western astrology of the Zodiac is Aries (the Ram). Aries governs the head region, brain and nervous system. Therefore, Aries are prone to headaches and migraine headaches, neuralgia, mental disorders, and other diseases indicative of the brain region (i.e., Alzheimer’s, Parkinson’s Disease, etc.). The cell-salt for Aries is Potassium Phosphate. Aries’ statement is “I Am!” Arians can be very proud, pompous, and arrogant individuals. Things can really go to their “head,” the area that gives them most of their health problems in life. Arians are high energy and very enthusiastic people. They are also very “brainy” and intelligent. Arians are strong and enthusiastic, inspirational; zealous, imaginative, inventive, and optimistic. Because Aries is governed by Mars, they can be energetic, initiative, warring, anger-prone, adventurous, courageous, daring, and impulsive. It is not uncommon for Arians to have a quick temper and ready to explode within a few seconds of anger. They can be tactless, insensitive, and sharp-tongued. Aries corresponds to the First House, which is the Personality House which deals with individuality, body appearance, and general outlook on life. Aries is a Fire sign that is masculine (active) and “cardinal,” which makes Aries a go-getter and very ambitious. http://dherbs.com/articles/aries-health-320.html
ASTROLOGICAL HEALTH - TAURUS Taurus The second sign of the Western Zodiac is Taurus (the Bull). Taurus governs the neck and throat area, which includes the thyroid gland, tonsils, throat, and vocal cords. Taureans are prone to neck injuries and diseases such as goiter, hypo/hyperthyroidism, strep throat, itchy/scratchy throat, tonsillitis, sore throats, and swollen lymph nodes under the face (chin area). Taurus also governs the liver and so Taureans should watch for liver problems and diseases such as jaundice, hepatitis, and cirrhosis. The cell salt of Taurus is Sulfate of Sodium. Taurus’ statement is “I Have!” Taureans are collectors of things, invisible and visible, and unfortunately, even people. This sign can carry a grudge for many years. Patience and perseverance are chief qualities of Taurus. The “I Have!” energy makes Taurus very materialistic and possessive, especially of their loved ones. This is the most possessive sign in the Zodiac. Because Taurus governs the throat and vocal cords, they make some of the best musicians and singers, like Janet Jackson, Cher, Luther Vandross, Stevie Wonder, James Brown, Barbara Streisand, Bing Crosby, Duke Ellington, Ella Fitzgerald, and Liberace to name a few. They are very disciplined, persevering, patient, loyal, faithful and trustful (especially in relationships); open and honest; forthright and direct; kind, considerate, and loving; trustworthy, dependable; very helpful to others, charming, charismatic, and magnetic; gentle, considerate, emotional, principled, and strong willed. They learn best by experience. Taurus corresponds with the Second House, which is the Money House and deals with such things as finance, possessions, ethical principles, and gain or loss. Taureans are great with finances and make excellent economists, bankers, financial advisors; business managers; speakers; and religious/social/political leaders and activists. Poverty thoughts or thoughts of lack or scarcity can trigger many health problems in the area Taurus governs; but also depression and melancholy (which affects the liver). Taurus is ruled by Venus, the planet of Love and Beauty, therefore Taureans are natural aesthetics (like its cousin Libra) and love food and good drink, beauty (including the human body), romance, intimacy and sex; harmony and balance; art, beautiful possessions, and Nature (outdoors). However, Taurus can be very stubborn (bull-headed), rigid, vulgar (foul-mouthed), brazen, gluttonous, hot tempered, moody, and risque. Taurus is an Earth sign (and thus very practical and grounded), feminine (receptive), and “fixed” which makes the Taurus very stubborn, especially to change. Fixed signs love routine and can become mechanical with it. http://dherbs.com/articles/taurus-health-171.html
ASTROLOGICAL HEALTH - GEMINI Gemini Gemini rules or governs the nervous system, shoulders, arms, lungs, and the blood. Geminis are prone to a host of diseases such as nervous disorders (listed above under Aries), shoulder and arm problems, blood disorders which also manifest as skin disorders, i.e. dry skin, dermatitis, eczema, psoriasis, and acne; and lung problems (pneumonia, asthma, bronchitis, etc.). Geminis are also prone to headaches too, just like Aries. The cell-salt for Gemini is Potassium Chloride. Gemini’s statement is “I Think!” Geminis are good thinkers! Very brainy and quick-witted individuals. Gemini corresponds to the Third House, which is the Relatives House and deals with relatives, communication, short journeys, writing, and education. Because Geminis are governed by the Planet Mercury, they are great communicators, intellectuals, and debaters. Because they are thinkers and love to do more than one thing at a time, it can be very difficult for them to concentrate on one thing for too long a time. They can be sharp-tongued and very inconsiderate and selfish, thinking only of their own desires. They can also be very superficial with their knowledge, displaying it only for show. Gemini is an Air sign, masculine (active), and “mutable,” which means the Gemini is very spontaneous and adaptable. http://dherbs.com/articles/gemini-health-356.html
ASTROLOGICAL HEALTH - CANCER Cancer Cancer (the crab) governs the digestive tract (stomach and esophagus), breasts, uterus, and liver. The Cancer is prone to such diseases as digestive problems (flatulence or gas, dyspepsia, ulcers, indigestion), chest problems (with the female Cancer prone to breast maladies such as breast cysts/tumors, sagging breasts, breast cancer, and fibrocystic breasts); uterine complaints (endometriosis, uterine fibroid tumors, uterine atrophy, uterine bleeding, spontaneous abortion); and liver problems like jaundice, hepatitis, and cirrhosis. The cell-salt for Cancer is Fluoride of Lime. Cancer makes the statement “I Feel!” and are emotional creatures, naturally sensitive, empathetic, and sympathetic. The Cancer is a loving and sympathetic person; very kind and tender. As emotional creatures, they dislike to see others suffering and are helpful and assisting of those in need. These individuals enjoy the home life as much as Earth sign people (Taurus, Virgo, and Capricorn). They are familyoriented and faithful and loyal people, especially in relationships. Cancer corresponds to the Fourth House which is the Home House, dealing with family and home, parental ties, land and property, and security. Because Cancer is governed by the Moon, they are emotional, moody, intrigued by customs and habits; changeable, adaptive, and nurturing. They can also be very timid, have a down outlook on life, and be very demanding and needing of much reassurance in life. Cancer is a Water sign, feminine (receptive), and “cardinal.” http://dherbs.com/articles/cancer-health-zodiac-sign-302.html
ASTROLOGICAL HEALTH - LEO Leo Leo (the lion) governs the heart, spine, eyes, blood, and upper back. Leos are prone to such diseases as heart congestion, arteriosclerosis, angina pectoris, high blood pressure, heart attacks; spinal cord injuries; eye problems (conjunctivitis, glaucoma, dark rings around the eyes, blindness); blood diseases and disorders (named above under Gemini); and upper back problems (like upper back pain). The cell-salt for Leo is Phosphate of Magnesia. Leo’s statement is “I Shine!” Leo’s love attention (spotlight) and must have it at all costs. They are materialistic, high maintenance, love to be the center of attention; make great leaders, are very popular; generous, hospitable, possess much energy and drive; very self-confidant; friendly, honest, and loyal. Leo corresponds to the Fifth House which is the Pleasure House dealing with pleasure, children, creativity, entertainment, and risk. Leos love pleasure (especially in sex) and amusement and thus adventure. They are creative individuals. Leo’s are risk takers. They do well in the field of entertainment where they are able to shine like the Sun, which governs them. Because Leo is governed by the Sun, they are full of life, energetic, temperamental, powerful, and full of potential. However, the Leo can become very arrogant. They can also become down or somewhat depressed if they don’t get the attention they require. Leo’s are very loving and loyal, especially in relationships. Leo’s can be very self-centered (egocentric) and selfish. Leo is a Fire sign, masculine (active), and “fixed” which makes the Leo stubborn like the Taurus. http://dherbs.com/articles/leo-health-371.html
ASTROLOGICAL HEALTH - VIRGO Virgo Virgo (the Virgin or Maiden governs or rules the abdomen, intestines, belly and liver. Virgos are prone to digestive problems (named above under Cancer), intestinal problems (mainly constipation, and especially in females); duodenal ulcers, colitis, hemorrhoids; diverticulitis; stomachache and digestive pain; and liver problems (named above in Taurus). The cell-salt for Virgo is Potassium Sulphate. Virgos’ statement is “I Analyze!” Virgos are very analytical! They are very critical (of self and others); detail oriented; perfectionists; meticulous; observant, loves purity (cleanliness, organization, order); very frank and blunt; sharp-tongued; witty, practical and down to earth, and hard working (busy body). Virgos are best suited for service and therefore make good employees, nurses, teachers, and counselors. Virgo corresponds to the Sixth House, which corresponds to the Health House that deals with health, harvest, hygiene, work and service, and employment. Virgos are health-conscious and hygienic individuals. They love to serve people, which make them excellent in the health and medical fields. However, Virgos can be persnickety, captious, stern, cynical, dogmatic, opinionated, and frivolous. They are shy creatures and only open up to people they trust. They are also very sensual when they open up in love and romance. Because Virgo is governed by Mercury (like Gemini), they are very communicative, intellectual, logical, and curious. They are attracted to intelligence.. Because Virgo mentally digests a lot (information, data, knowledge), they are prone to digestive disorders as well as nervous system disorders (i.e. headaches, depression); and because Virgo also governs the liver, they are also prone to melancholy. Virgo is an Earth sign, feminine (receptive), and “mutable.” http://dherbs.com/articles/virgo-health-251.html
ASTROLOGICAL HEALTH - LIBRA Libra Libra (the Scales or Balance) governs the kidneys, bladder, and lower back. Libras are prone to diseases such as uterine tract infection, kidney and bladder stones; kidney failure, bladder infection; water retention (edema), incontinence, lower backaches and pain (and sprains) and lumbago. The cell-salt for Libra is Carbonate of Sodium. Libra’s statement is “I Balance” which makes Libra a great mediator or decision-maker. Libras are people who love peace and harmony. They are kind and considerate people. Love, romance, and marriage are a must for Libra. Libras dress well; are conservative and refine. Libras are tactful, honest, open-minded; love justice; are very alert and intelligent; and have impeccable taste. They are perhaps the most well-liked of all signs in the Zodiac and make the best friends. They are very loyal and faithful (especially in relationships). They possess many attributes of Taurus due to being astrological cousins both ruled by the same planet (Venus). Like Taurus, Libra loves possessions and luxuries. However, Libras can be deceitful and lying, vain, frivolous, and superficial; vacillating; and can also be materialistic. Libra corresponds to the Seventh House, which corresponds to the Marriage House that deals with marriage and divorce, the law, and partnerships and alliances. No sign in the Zodiac requires romance and marriage like the Libra. They make great judicial officers due to their excellent faculty of discernment. Because Libra is ruled by Venus, the planet of love, Libras love romance, intimacy, and pleasure; harmony and balance; good food and drink; art, beautiful possessions. Like Taurus, they admire the human body, a work of art to them. Libra is an Air sign, masculine, and “cardinal.” http://dherbs.com/articles/libra-health-267.html
ASTROLOGICAL HEALTH - SCORPIO Scorpio Scorpio (the Scorpion) governs the genitalia or sex glands and the eliminative channel organs. Scorpios are prone to diseases of the reproductive/sexual system (mainly STD’s, sexually transmitted diseases; prostatitis; ovarian and uterine fibroids/cysts; infertility and impotence; sterility; vaginal discharges), uro-genital system (urinary tract infection), and intestinal-rectal problems (hemorrhoids, ulcers). The cell-salt for Scorpio is Sulphate of Lime. Scorpio’s statement is “I Desire!” This is the most obsessive sign in the Zodiac, and thus the most vengeful. However, Scorpios are passionate, affectionate, tender and loving, sensitive (and thus easy to be hurt); very sincere, very determined, open, frank, and honest; courageous, strong-willed; persevering, constructive; perceptive, intuitive and spiritual; and very resourceful. Scorpions love a good challenge. They thrive off of it! Obstacles don’t dissuade them. Scorpios are in it to win it, and thus they love winning! Because they are very desirous, they can be materialistic, frivolous, overly ambitious, selfish, demanding and persistent. And like Pisces (especially the female), they can be very secretive. They are also very jealous (rivaling Taurus), possessive, and obsessive. The Scorpion is known to kill itself in killing its prey and the same attribute is in the Scorpion female who will stop at nothing to get revenge for someone who has wronged her, especially her heart in matters of love. Scorpio corresponds to the Eighth House, which corresponds to the Inheritance House that deals with inheritance, secret deals, sex, death, and regeneration. Scorpio is ruled by dual planets, Mars and Pluto. Mars deals with energy, initiative, war, anger, adventure, courage, and impulse. Pluto deals with creation and destruction (life and death); total transformation, lust for power, and strong obsessions. Scorpio is a Water sign, feminine (receptive), and “fixed.” http://dherbs.com/articles/scorpio-health-342.html
ASTROLOGICAL HEALTH - SAGITTARIUS Sagittarius Sagittarius (the Archer) governs the hips, thighs, and liver. Sags are prone to such diseases as overweight-ness in the hips and thighs (big hips and thighs), hip problems; lumbago, and liver diseases (named above in Taurus). The cell-salt for Sagittarius is Silica. Sagittarius’ statement is “I See!” Sagittarius love fun and games, adventure and quest. They love to travel, to go places, to see things! Sags are honest and forthright, open and earnest; very broad-minded, tolerant; generous, possess high standards, very trusting of others; friendly and outgoing, forgiving; good humored (loves jokes, and loves to laugh); athletic, animated, and imaginative yet practical. They love things that pique their interests. They love exchanging ideas and discussing various views and topics and thus make great talk show hosts, interviewers, researchers, and reporters. However, Sags can be restless, take foolish or impractical risks, are outspoken and tactless at times; not good at managing money or finances, undisciplined, and waste a lot of energy. Sagittarius corresponds to the Ninth House, which corresponds to the Travel House that deals with travel, sports, study, and philosophy. Because of their distinguished hips and thighs, they make exceptional athletes, especially runners. Like with all Fire signs (Aries, Leo), Sagittarius has a high sex drive. Sagittarius is governed by the planet Jupiter, which deals with luck, optimism, generosity, expansiveness, opportunity, and protection. Sagittarians love to gamble, are optimistic in life, and are very opportunistic which corresponds with the “I See!” statement and energy. Sagittarius is a Fire sign, masculine (active), and “mutable.” http://dherbs.com/articles/sagittarius-health-288.html
ASTROLOGICAL HEALTH - CAPRICORN Capricorn Capricorn (the Goat) governs and rules the skin, bones, knees, skeletal system, and teeth. Capricorns are prone to such diseases as joint disorders (tendonitis, rheumatism, arthritis), knee problems and injuries; bone and skeletal problems (osteoporosis, TMJ), frail bones; teeth problems (tooth decay, cavities, stained teeth, periodontal disease); and skin diseases named above in Gemini under blood disorders (which manifest as skin disorders). The cell-salt for Capricorn is Calcium Phosphate. Capricorn’s statement is “I Use!” Capricorns are utilitarians and will use everything. Capricorns, like all Earth signs are very practical, grounded, and down-to-earth. They are very patient, stable, and reliable; ambitious, persistent and persevering; diligent, hard-working, possess great business skills, savvy, and acumen; are good with finances and very conservative with money; display great concentration; are very loyal and trustworthy, charitable, and self-reliant. Capricorn corresponds to the Tenth House, which is the Business House that deals with business, career, social standing, success, and honor. Capricorns are great business people and have great business minds. They are very career-oriented. They are generally successful in life and are honorable people, mainly due to their philanthropy. They will pursue things that give them honor in life, i.e. positions, status, and college degrees. Capricorn is governed by the planet Saturn which deals with pessimism, privation, obstacles, delay, hard work, research, and lasting reward after long struggle. Therefore, Capricorns can be highly pessimistic, negative and lugubrious especially if they perceive obstacles in their path. Capricorn is an Earth sign, feminine (receptive), and “cardinal.” http://dherbs.com/articles/capricorn-health-346.html
ASTROLOGICAL HEALTH - AQUARIUS Aquarius Aquarius (the Water Bearer) governs or rules the legs (lower legs), ankles, and circulatory system. Aquarians are prone to such diseases as leg problems (Charlie horse, stiffness, broken leg, torn ligaments, pulled hamstring), sprained ankle, edema, Achilles tendon injury, high blood pressure, and poor circulation. The cell-salt for Aquarius is Sodium Chloride. Aquarius’ statement is “I Know!” Aquarians are intrigued by knowledge including esoteric and metaphysical knowledge, which makes them seekers of the occult and New Age philosophy. Aquarians love to learn so as to know. This is one of their greatest attributes! Aquarians are honest and forthright; has high self standards, very reliable; tolerant, kind and considerate; helpful and always willing to help another person; is individualistic, solitude-seeking and withdrawn; independent, recalcitrant (in a civil fashion); freedom-loving and seeking; community-minded, humanitarian; service-oriented, giving, impartial, and gets along great with other people. Aquarius can be too much of a dreamer, unrealistic, impractical at times, very unconventional and eccentric; lose touch with reality, fanatical in their views, and can be very destructive and negative in their criticisms. Aquarius corresponds to the Eleventh House, which corresponds with the Friends House that deals with friendship, social life, hopes and wishes. Aquarius has a lot of friends but also love to be by themselves much of the time. They become very active and involved in social change for the good of society. Aquarius is governed by dual planets: Saturn and Uranus. Saturn deals with pessimism, privation, obstacles, delay, hard work, research, and lasting reward after hard work. Uranus deals with fashion, electricity, revolution, independence, freedom, sudden changes, and modern science. Therefore, Aquarians are society’s revolutionaries, iconoclasts, eccentrics, political agitators, and New Age guru seekers (students). The New Age (Millennium) of Aquarius is their age. The Saturn influence can also make Aquarius very pessimistic and also puts a lot of challenges in life before them. Aquarius is an Air sign, masculine (active), and “fixed.” http://dherbs.com/articles/aquarian-health-260.html
ASTROLOGICAL HEALTH - PISCES Pisces Pisces (the Fish) governs or rules the feet, toes, lymphatic system, liver, and tone of being (physique). Pisceans are prone to such diseases as edema, gout, swollen feet (especially in pregnancy), feet injuries; toe snubs and injuries; lowered immunity conditions (so-called common colds, chronic fatigue syndrome; viral infections); eclampsia (toxemia during pregnancy); liver complaints (listed above under Taurus), and addictions (i.e., alcoholism, drugs, sex, and gambling). The cell-salt for Pisces is Phosphate of Iron. Pisces’ statement is “I Believe!” and thus Pisces are big believers and dreamers. Pisceans are sympathetic, emotional, kind, loving and affectionate, considerate, imaginative, keenly intuitive, psychic, creative and artistic; talented, helping of others; broadminded, accepting of others; supportive, trustworthy, earnest, idealistic; loyal and faithful (especially in relationships), and good-natured. However, Pisces can be very secretive, deceptive, calculating. They tend to give up easily in matters, can be easily discouraged, become very depressed due to a gloom outlook on life, easily persuaded; very impressionable; indolent, withdrawn; gives little or no resistance when they should; easily gives in to temptation; jealous, and lacks willpower. Pisces are true romanticists. They are dreamy-eyed people who continually fantasize and daydream. They are very spaced-out and “in a different world or zone” people. Pisces corresponds to the Twelfth House, which corresponds to the Trouble House that deals with troubles, illness, secret enemies, competition, and hidden agendas. Pisces is ruled by dual planets: Jupiter and Neptune. Jupiter deals with luck, optimism, generosity, expansiveness, opportunities, and protection. Neptune deals with sensationalism, theatrics, dreams, inspiration, illusion, and deception. Therefore, Pisces loves games of chance, can be very optimistic individuals which makes them excellent sales people; are very generous; opportunistic (rarely have difficulty finding a job); very creative and talented and do well on stage singing, dancing, and/or acting (theater is definitely for them); and are easy to be inspired, deceived, or sold on something. Pisces is a Water sign, feminine (receptive), and “mutable.” http://dherbs.com/articles/pisces-health-279.html
Healthy eating tip Enjoy healthy fats & avoid unhealthy fats Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia. Add to your healthy diet: Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts. Reduce or eliminate from your diet: Saturated fats, found primarily in animal sources including red meat and whole milk dairy products. Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
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Healthy eating tip It’s not just what you eat, it’s how you Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating. Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating. Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can
jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway. http://www.helpguide.org/life/healthy_eating_diet.htm
How to Have a Healthy Mind Health and Happiness may be the foundation for a good life.But in today's life realities are something different and being happy seems a dream. In today's fast life we argue more, cry more and stress more.We are more short tempered these days as we don't have much time for ourselves.Reducing stress not only keeps our body healthy but also improves mental health.
**Identify your settled emotions and accept them for what they are. **Start doing Regular Meditation and some physical exercise. **Have fun in life. Take some time away from work and daily chores to just enjoy life. **Be Social:Having social network reduces isolation and stress which stimulates the brain through shared learning experiences. **Eat Healthy:Food can really “up� your energy in 3 ways - a)providing the body with sufficient calories. b) by delivering stimulants such as Caffeine (short term energy-boost) c) by pushing the metabolism to burn fat efficiently. **Get plenty of Mental exercise:Taking tasks such as thinking through problems or avoiding the calculator for simple arithmetc. **Challenge your brain:Learning and experiencing new things is a great way to challenge your brain. Learn Art, Dance, Music, or Chess.Whatever you may enjoy. http://www.wikihow.com/Have-a-Healthy-Mind
Your Body’s Response to Exercise Any type of exercise uses your muscles. Running, swimming, weightlifting -- any sport you can imagine -- uses different muscle groups to generate motion. In running and swimming, your muscles are working to accelerate your body and keep it moving. In weightlifting, your muscles are working to move a weight. Exercise means muscle activity! As you use your muscles, they begin to make demands on the rest of the body. In strenuous exercise, just about every system in your body either focuses its efforts on helping the muscles do their work, or it shuts down. For example, your heart beats faster during strenuous exercise so that it can pump more blood to the muscles, and your stomach shuts down during strenuous exercise so that it does not waste energy that the muscles can use. When you exercise, your muscles act something like electric motors. Your muscles take in a source of energy and they use it to generate force. An electric motor uses electricity to supply its energy. Your muscles are biochemical motors, and they use a chemical called adenosine triphosphate (ATP) for their energy source. During the process of “burning” ATP, your muscles need three things: They need oxygen, because chemical reactions require ATP and oxygen is consumed to produce ATP. They need to eliminate metabolic wastes (carbon dioxide, lactic acid) that the chemical reactions generate. They need to get rid of heat. Just like an electric motor, a working muscle generates heat that it needs to get rid of. In order to continue exercising, your muscles must continuously make ATP. To make this happen, your body must supply oxygen to the muscles and eliminate the waste products and heat. The more strenuous the exercise, the greater the demands of working muscle. If these needs are not met, then exercise will cease -- that is, you become exhausted and you won’t be able to keep going. To meet the needs of working muscle, the body has an orchestrated response involving the heart, blood vessels, nervous system, lungs, liver and skin. It really is an amazing system!
For your muscles -- in fact, for every cell in your body -- the source of energy that keeps everything going is called ATP. Adenosine triphosphate (ATP) is the biochemical way to store and use energy. The entire reaction that turns ATP into energy is a bit complicated, but here is a good summary: Chemically, ATP is an adenine nucleotide bound to three phosphates. There is a lot of energy stored in the bond between the second and third phosphate groups that can be used to fuel chemical reactions. When a cell needs energy, it breaks this bond to form adenosine diphosphate (ADP) and a free phosphate molecule. In some instances, the second phosphate group can also be broken to form adenosine monophosphate (AMP). When the cell has excess energy, it stores this energy by forming ATP from ADP and phosphate. ATP is required for the biochemical reactions involved in any muscle contraction. As the work of the muscle increases, more and more ATP gets consumed and must be replaced in order for the muscle to keep moving. Because ATP is so important, the body has several different systems to create ATP. These systems work together in phases. The interesting thing is that different forms of exercise use different systems, so a sprinter is getting ATP in a completely different way from a marathon runner! ATP comes from three different biochemical systems in the muscle, in this order: phosphagen system glycogen-lactic acid system aerobic respiration A muscle cell has some amount of ATP floating around that it can use immediately, but not very much -- only enough to last for about three seconds. To replenish the ATP levels quickly, muscle cells contain a high-energy phosphate compound called creatine phosphate. The phosphate group is removed from creatine phosphate by an enzyme called creatine kinase, and is transferred to ADP to form ATP. The cell turns ATP into ADP, and the phosphagen rapidly turns the ADP back into ATP. As the muscle continues to work, the creatine phosphate levels begin to decrease. Together, the ATP levels and creatine phosphate levels are called the phosphagen system. The phosphagen system can supply the energy needs of working muscle at a high rate, but only for 8 to 10 seconds. Read More http://health.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology3.htm
Building Walking into Your Life Building walking into your life is really quite simple and can be done in a variety of ways. One convenient method is by turning everyday errands and chores into opportunities to walk. Taking your dog for a brisk, 30-minute walk, for instance, can provide both you and your pet with a hearty workout. If you need to take clothes to the dry cleaner, try choosing one that’s a mile or two from your home and walk the distance instead of driving. If you have a baby at home, break out the baby carriage and go for a lengthy, moderately paced stroll that can lull your baby to sleep and give you an aerobic workout. You can even purchase a three-wheeled stroller that’s designed for this purpose. If you need to go to the shopping mall to pick up a few things, try parking at the far end of the lot and walking to the door -- or better yet, choose a mall that’s within walking distance and leave your car at home. Once you’re inside, take a quick trip or two up and down the length of the mall before you begin shopping. After you’ve purchased everything that you need, take another couple of brisk laps around the mall. If you work sitting at a desk for most of the day, try walking during your lunch hour, as well as to and from work. If you have to attend appointments outside of the office, use them as another chance to walk. Besides, such a work-day break can actually clear your head and buy you a little extra time to mentally prepare for a presentation. Whether you work on the second floor or the tenth, try walking up the stairs instead of taking the elevator to your office. This can help tone the muscles in your legs and buttocks and help you burn calories even if you have only a couple of flights to climb.
If you work on one of the top floors in a skyscraper, try getting off the elevator several floors before yours and take the stairs the rest of the way. Work-site studies have shown that workers who simply began using the stairs instead of elevators and escalators improved their overall physical fitness by 10 to 15 percent. Even when you have to spend hours at your desk or computer terminal, you can practice an essential part of your walking fitness program. You can do stretches frequently throughout the day to maintain your flexibility. (The more flexible you are, the less chance you’ll have of injuring yourself when walking.) Stretching can also help to relieve tension and give you an energy boost. And you don’t need to change clothes or leave your work area to do many of these stretches. You can do head tilts, shoulder shrugs, leg lifts, and ankle twirls while you’re seated. Then, when it comes time for a coffee or restroom break, you can stand up and stretch your legs. Visit a coffee machine or restroom that’s on a different floor, so you can use the stairs to get there and back. If you have to go on a business trip, there’s no reason to suspend your walking program. If possible, ask your travel agent to book you into a hotel within walking distance of your appointments. If your travel plans include lengthy layovers at airports, pack your walking shoes and use the extra time to explore your surroundings. The key to fitting fitness into your schedule is to not take the easy way out and succumb at every opportunity to every time-saving modern invention designed to keep us from walking. The subliminal message we get from being constantly surrounded by all these inventions is that walking is something we should avoid. But walking is actually good for you and worth incorporating into your life at every opportunity. So the next time you find yourself driving around the parking lot looking for that space up front, think about the benefits of walking. Then head to the far end of the lot, park your car, and take a walk. http://health.howstuffworks.com/wellness/diet-fitness/exercise/fitting-walking-into-your-life1.htm
Penne with Spinach Sauce Ingredients
Directions
1 pound whole wheat or multi grain penne 3 garlic cloves 2 ounces goat cheese 1 ounce reduced fat cream cheese 3/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 6 ounces fresh baby spinach leaves 2 tablespoons freshly grated Parmesan
Bring a large pot of salted water to boil. Add the penne and cook until it is tender but still firm to the bite, stirring occasionally, about 12 minutes. Mince the garlic in a food processor. Add the goat cheese, cream cheese, 3/4 teaspoon of salt, 1/2 teaspoon of pepper, and half of the spinach leaves. Blend until the mixture is smooth and creamy. Set the cheese and spinach mixture aside. Meanwhile, place the remaining spinach leaves in a large bowl. Drain the pasta, reserving 1 cup of the cooking liquid. Spoon the pasta atop the spinach leaves in the bowl. Scrape the cheese and spinach mixture over the pasta mixture and toss to coat, adding enough reserved cooking liquid to moisten. Season the pasta, to taste, with salt and pepper. Sprinkle the Parmesan over and serve.
Per serving: Calories: 326; Total Fat: 5 grams; Saturated Fat: 3 grams; Protein:15 grams; Total carbohydrates: 61 grams; Sugar: 0 grams; Fiber: 8 grams; Cholesterol: 11 milligrams; Sodium: 367 milligrams
HEALING FOODS
Banana Cure for: Stress or anxiety Next time you feel stressed, reach for a banana, says Molly Kimball, RD, a certified specialist in sports dietetics with Ochsner’s Elmwood Fitness Center in New Orleans. With only 105 calories and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the day’s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully. Read more: http://www.prevention.com/food/food-remedies/16-simple-healing-foods#ixzz2TGmiyrjy
Almond Cheesecake Bars Recipe
Ingredients 2 cups all-purpose flour 1 cup butter, softened 1/2 cup confectioners' sugar FILLING: 1 package (8 ounces) cream cheese, softened 1/2 cup sugar 1 teaspoon almond extract 2 eggs, lightly beaten FROSTING: 1-1/2 cups confectioners' sugar 1/4 cup butter, softened 1 teaspoon almond extract 4 to 5 teaspoons milk
Directions Combine the flour, butter and confectioners' sugar; press onto the bottom of a greased 13-in. x 9-in. baking pan. Bake at 350째 for 20-25 minutes or until golden brown. For filling, in a small bowl, beat the cream cheese, sugar and extract until smooth. Add eggs; beat on low speed just until combined. Pour over crust. Bake for 15-20 minutes or until center is almost set. Cool on a wire rack. Combine the frosting ingredients until smooth; spread over bars. Store in the refrigerator. Yield: 3 dozen.
Nutritional Facts 1 bar equals 145 calories, 9 g fat (5 g saturated fat), 35 mg cholesterol, 68 mg sodium, 15 g carbohydrate, trace fiber, 2 g protein.
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