Thursday, September 6, 2007
This makes EFA's an important part of your diet. Other sources of these fats are fish and nuts. Most of the fat in my diet comes from a combination of nuts and flax seed oil.
Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc.
Flax seeds are basically available everywhere. You can purchase then at a health food store to a place were you buy natural foods sold in bulk.
The types of fats present in the brain influence its structure and function. How well your mind works depends, in the long run, on what you eat.
Studies of animals, too, suggest some anti-cancer benefit from flaxseed.
Free Weights vs. Exercise Machines
Anyone who has ever been in a gym before is familiar with the gleaming banks of shiny exercise machines. Coming in all shapes and sizes, they are usually cause for the newcomer to the gym to pause and ask, �What IS all of that stuff?�
Well, according to the price that the gym paid for any one piece of that equipment, I certainly hope that it not only stimulates your muscles, but also cooks your breakfast, washes your car, and brings the kids home from soccer practice! Now the question becomes whether or not those machines were worth the price, or if you�d be better off doing a home aerobics video with a can of soup in each hand�.
Personally, I would advise you to get the low-sodium version of the soup, serve it up alongside a tomato sandwich, and then go buy yourself some free weights. Yes, that is just my opinion, but it does come with some scientific reasoning behind it.
Natural movement vs. Controlled movement
One of the things that you need to remember is that when you are exercising, you are training for LIFE. You may spend an hour a day at the gym, but that still leaves 23 other hours for your muscles to function without the aid of that fancy equipment.
Whenever you do any given exercise, the movement of your body during that exercise is called the Range of Motion. The greater and more difficult the Range of Motion, the more effective the exercise is, because your body has to work harder to perform that movement.
Let�s take a classic dumbbell bicep curl for our case study. If you aren�t familiar with the movement, it is basically performed by standing up straight with your palms facing forward, and a pair of dumbbells held down at your sides. You concentrically contract your biceps (also known as flexing your elbow) to bring the dumbbells up to approximately shoulder level, and then repeat the movement for a prescribed number of repetitions.
Let�s take that same muscle movement and do it using a bicep curl machine. You sit down, brace your upper arms on a pad, grasp 2 handles that are in front of you, and do that same fancy elbow flexing movement to move the handles in an upward motion. Pretty easy stuff so far, right?
Like the omega-3s found in fish, it appears to reduce the risk of heart disease and numerous other ailments.
Human studies have shown that flaxseed can modestly reduce serum total and low-density lipoprotein cholesterol concentrations, reduce postprandial glucose absorption, decrease some markers of inflammation, and raise serum levels of the omega-3 fatty acids, ALA and eicosapentaenoic acid.
There are many benefits to adding flax seeds to your diet. Well for instance they can get rid of your constipation problem.
Diets high in lignans can lead to a lower chance of getting colon, prostate, and breast cancer. Flax is 100 times richer in lignan than most whole grains.
In large doses, or when taken with inadequate water, flaxseed may precipitate bowel obstruction via a mass effect. The effects of flaxseed on blood glucose levels are not clear, although hyperglycemic effects have been reported in one case series.
Now let�s examine the muscles that are used in this motion. Wait � I thought we were concentrically contracting the biceps? That is correct, and if you are using the bicep curl machine, that is pretty much ALL you are doing. For one, you are sitting down. You know, like you did all day at work, and then in your car on the way to the gym. Then, your upper arms are braced on a nice soft pad to keep your upper body stable while you pull the handles upwards. The machine has effectively limited the muscles used in this exercise to the biceps, as well as the muscles in your forearms and fingers as you grip the handles.
Let us now sidestep over to the weight room where the dumbbells are kept, and once again get in the start position for a standing bicep curl with the dumbbells. Notice the term �standing�. You know, like you DIDN�T do all day at work, and hopefully also did not do in your car on the way to the gym. So before we even start the exercise, we are using more muscles than we did on the machine � namely the leg muscles.
Now let�s pick up a 10 lb dumbbell in each hand. We�ve just added 20 lbs to our body weight. What is keeping us from losing our center of balance and falling clean over? The abdominal muscles and the muscles of the lower back and spine. Now we are using our legs, our abs, and our back. Flex those elbows and start to raise the dumbbells. Now our center of gravity has become a fluid state, and our legs, back, and abs all have to constantly compensate to maintain posture. Oh, and the biceps are also in on the action by this point, as are the forearms, the fingers, and the shoulder girdle.
We now have the dumbbells all the way up and it�s time to start lowering them again, via an eccentric contraction of the biceps (also know as extending the elbow). What muscle group controls the extension of the elbow? The triceps on the back of the arm.
Did you lose track yet? It�s okay if you did because you have illustrated the point:
Machine Bicep Curl: Uses the biceps, forearms, and fingers
Cost: Thousands of dollars
Standing Dumbbell Bicep Curl: Uses the biceps, forearms, fingers, legs, abs, back, triceps, and shoulders.
Cost: $40 for a good set of dumbbells that can be used for dozens of other exercises
In a nutshell, free weight exercises simply USE MORE MUSCLES than machines do, which make them more effective. Does that mean that the machines are a complete waste? Absolutely not! In some circumstances it is BETTER to stabilize the muscles being used in any given movement. However, those circumstances are the exception, rather than the rule.
Why is Flaxseed called the miracle food? Find out at http://www.flaxseedfitness.com
Heart disease is by far the #1 killer in the U. S., although 1/3 of those deaths could be prevented if people exercised more and followed better diets, the American Heart Association said in an annual report.
Cancer is less common in communities that eat large amounts of fish, and the reason is thought to be the presence in fish of the long chain omega-3 polyunsaturates.
Flax Seed Oil is a rich balanced source of essential fatty acids. The high content of omega-3 fatty acids in flax seed oil is one of its positive attributes.
Does Omega 3 Lowers Cholesterol? Does Flaxseed Oil Prevent Cancer too?
Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes). They can also slow the progression of atherosclerosis in coronary patients.
The seeds and oil of the flax plant contain substances which promote good health.
Diabetes and its Management
This makes EFA's an important part of your diet. Other sources of these fats are fish and nuts. Most of the fat in my diet comes from a combination of nuts and flax seed oil.
Several scientific studies show that consumption of omega-3 oils leads to a substantially lower risk of death from coronary heart disease.
But now let�s talk about the nutritional values of flax seed. They are the best source for Omega 3 fatty acids, which is great for the brain and concentration. Adding flax seeds to your diet can increase your ability to concentrate better and think faster.
The types of fats present in the brain influence its structure and function. How well your mind works depends, in the long run, on what you eat.
Besides lignans, flaxseeds and their oil are also the best food sources of an essential fatty acid, alpha-linolenic acid. "Essential" means we must consume it, because our bodies cannot manufacture it.
Diabetes and its Management
Diabetes Mellitus is one of the most costly burdensome chronic diseases of our time and is condition that is increasing in epidemic population in the whole world. The complications resulting from the diseases are a significant cause of morbidity and mortality and are associated with failure of various organs such as the eyes, kidneys and nerves. Diabetics are also at a significantly higher risk for coronary artery disease, peripheral vascular disease and stroke and they have a greater likelihood of having hypertension dyslipidemia and obesity.
What is Diabetes?
Diabetes is a serious disorder of the glands, of pancreas to be exact, called Madhumeha in Ayurveda. It is one of the most insidious disorders of the metabolism and, if left undiagnosed, may lead to rapid emaciation and ultimately death.
What are the types of Diabetes?
According to Ayurveda Diabetes is of two types: Diabetes Mellitus- Insulin dependent Juvenile Diabetes (IDDM-Type I) in which the body is unable to produce insulin and Non Insulin Dependent Adult Onset Diabetes (NIDDM-Type II) in which the pancreas produces insulin, but it is insufficient for reducing the blood glucose to normal levels.
What are the common symptoms of Type- 1 Diabetes?
Some of the common symptoms of Type- 1 Diabetes are:
* Excessive Thirst
* Frequent urination
* Unexplained weight loss
* Irritability
* Weakness
* Fatigue
What are the common symptoms of Type- 2 Diabetes?
Some of the common symptoms of Type- 2 Diabetes are:
* Loss off weight
* Numbness in hands or feet.
* Uncontrolled infections
* Pain in the limbs
* Inflammatory chest infections
* Dimness of vision, contrast
* Excessive thirst
* Body weakness
What are the different tests for Diabetes?
Urine Test: Some chemicals are added to a few drops of urine. Colour change indicates presence of glucose in urine.
Blood Test: In this, blood is taken to test the glucose level. This is more accurate test to confirm diabetes
Which parts of my body are affected by Diabetes?
Blood Vessels: Higher level of glucose damage the blood vessels. As a result of this most of the diabetic complications occur in blood vessels.
Heart: Diabetes affects the heart by: Increasing the amount of fat in blood and increasing the amount of homocysteine in blood.
Like the omega-3s found in fish, it appears to reduce the risk of heart disease and numerous other ailments.
Human studies have shown that flaxseed can modestly reduce serum total and low-density lipoprotein cholesterol concentrations, reduce postprandial glucose absorption, decrease some markers of inflammation, and raise serum levels of the omega-3 fatty acids, ALA and eicosapentaenoic acid.
Like most vegetable oils, flaxseed oil contains linoleic acid, an essential fatty acid needed for survival. But unlike most oils, it also contains significant amounts of another essential fatty acid, alpha linolenic acid (ALA).
Lignan are molecules with anti-cancer, anti-viral, and anti-bacterial properties. Flax seeds are the richest source of lignans. Diets high in lignans can lead to a lower chance of getting colon, prostate, and breast cancer.
There are many benefits to adding flax seeds to your diet. Well for instance they can get rid of your constipation problem.
Kidney: In diabetes because of increased levels of glucose, kidneys have to do extra work to retain essential substances and separate waste products to produce urine. This affects the small blood vessels and their capacity to filter. After many years of work, it leads to kidney failure.
Eyes: Diabetes affects blood vessels of the eyes. Damage to these blood vessels leads to eye problems like: Damage to retina, Cataract or total loss of vision
Foot: Damage to blood vessels reduces blood flow to the feet and increases risk of developing foot ulcers and infections.
Nerves: High glucose level for a long time damages nerves. Nerve damage reduces sensation in some parts of body which may lead to: Numbness and tingling, Fainting and dizziness
How do I know if my diabetes medicines are working?
Learn to test your blood glucose. Ask your doctor about the best testing tools for you and how often to test. After you test your blood glucose, write down your blood glucose test results. Then ask your doctor teacher if your diabetes medicines are working. A good blood glucose reading before meals is between 70 and 140 mg/dL.
Ask your doctor about how low or how high your blood glucose should get before you take action. For many people, blood glucose is too low below 70 mg/dL and too high above 240 mg/dL.
One other number to know is the result of a blood test your doctor does called the A1C. It shows your blood glucose control during the past 2 to 3 months. For most people, the target for A1C is less than 7 percent.
Home Remedies for Diabetes:
The best remedy for this disease is the bitter gourd, better known as �karela�. Eat this vegetable as often as you can or have at least one tablespoon of karela juice daily to reduce blood sugar levels in your blood and urine.
Flax Seed muffins pregents Cancer? How to do take Flax Seed? Find Flax Seed Recipe today! Omega-3 for health!
Amla, due to its vitamin C content is effective in controlling diabetes. A tablespoon of its juice, mixed with a cup of fresh bitter-gourd juice, taken daily for two months will secrete the pancreas and enable it to secrete insulin.
Take ten tulsi leaves, ten neem leaves and ten belpatras with a glass of water early morning on an empty stomach. It will work wonders in keeping your sugar levels under control.
The leaves of Butea tree are very useful in diabetes. They reduce blood sugar and are useful in glycousia.
Take two teaspoons of powdered Fenugreek seeds with milk. Two teaspoons of the seeds can also be swallowed whole, daily.
Eat 10 fresh fully grown curry leaves every morning for three months. It prevent diabetes due to heredity factors. It also cures diabetes due to obesity.
Cardiovascular disease kills more Americans than the next 7 causes of death combined - including cancer - the AHA report states.
Cancer is less common in communities that eat large amounts of fish, and the reason is thought to be the presence in fish of the long chain omega-3 polyunsaturates.
Flax seed oil is rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be very helpful for heart inflammatory bowel disease, disease, arthritis and a variety of other health conditions.
You want to increase your overall health and energy level. You want to prevent heart disease, cancer, depression and Alzheimer's.
Why is Flaxseed called the miracle food? Find out at http://www.flaxseedfitness.com
It only takes 10 to 15 minutes in light and oxygen for the ground up flax seeds to become oxidized and lose it nutritive value.
Exercising In Heat, Lose Weight!
Flaxseed, called linseed in some countries, is a good source of dietary fiber, omega-3 fatty acids, and lignans.
Flax seed oils is the form in which the oil was extracted from the seed. Omega-3 fatty acids which contain the majority of flax seed health benefits are very susceptible to heat.
Flax seeds may come in different colors, but the colors don�t anything to do with the value of their nutrition. They are all equally beneficial to you.
A comprehensive approach to treating cognitive disorders should include foods and supplements that benefit the overall health of brain cells. These include omega-3 fatty acids found in flaxseed and fish.
In one study men with prostate cancer who ate an ounce of ground flaxseeds (almost three tablespoons) a day as part of a very-low-fat diet were able to slow the progress of their cancers between the time they were diagnosed and the time of surgery.
Exercising In Heat
Summer is officially here. Finally you can pack away your jackets and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it�s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don�ts of working out in the heat, then you can fully take advantage of all the fun of summer.
What you should do:
* Drink plenty of fluids. It�s extremely important to stay hydrated. If you�re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
* Eat regularly. The heat can decrease your appetite, but it�s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
* Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
* Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
Flaxseed has recently gained attention in the area of cardiovascular disease primarily because it is the richest known source of both alpha-linolenic acid (ALA) and the phytoestrogen, lignans, as well as being a good source of soluble fiber.
Researchers found low incidences of breast cancer and colon cancer in populations that have high amounts of Lignan in their diet.
The effects of flaxseed on blood glucose levels are not clear, although hyperglycemic effects have been reported in one case series. However, this should not deter you from getting healthier with flax seed oil!
But you should be drinking a lot of water after consuming the seeds.
* Use common sense and don�t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
One of the EFAs in flaxseed oil--alpha-linolenic acid--is known as an omega-3 fatty acid.
* Check the weather forecast. It�s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
What you should not do:
* Don�t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
* Don�t adapt the "no pain, no gain" motto. Ignoring your body�s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
* Don�t forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
* Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
* If you want (or need) to be working in very hot temperatures, don�t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
* Avoid extreme changes in temperature. Don�t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don�t spend the season cooped up, get out there and have some fun!
Why is Flaxseed called the miracle food? Find out at http://www.flaxseedfitness.com
Flaxseeds also contain omega-6 fatty acids in the form of linoleic acid; omega-6s are the same healthy fats found in vegetable oils.
Men who eat fish frequently have a lower risk of prostate cancer. Stomach and intestinal cancers also appear to be less common in fish eaters.
These beneficial fats play important roles in brain, nerve, glandular, and eye functions. In addition, they are involved in the transport and metabolism of cholesterol and triglycerides.
Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes). They can also slow the progression of atherosclerosis in coronary patients.
Flax Seed muffins pregents Cancer? How to do take Flax Seed? Find Flax Seed Recipe today! Omega-3 for health!
I don�t recommend you buy ground up flax seeds as found on websites or in health food stores. Once you grind your flax seeds, you need to use them in your drinks or food soon after grinding so they don�t lose their nutritive value.
