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Health Magazine

Proper Breathing and How It can Effect Your Workout

Good nutrition is vital to a healthy and long life. There are a variety of ways to obtain good nutrition in your diet. Understanding the importance of it is the first step in obtaining the vitamins and minerals essential to meeting the needs of your body and mind. Here are a few great pointers on getting to grips with this vital aspect of a healthy lifestyle.

Eating a full five servings of fruits and vegetables every day is important for several reasons. First, fruits and vegetables both provide vitamins and minerals crucial for your body’s operation. Both are full of water, and foods that contain water (fruit, vegetables, beans) are much more filling than dry, processed foods.

Calcium is one of the most important things our bodies need to perform optimally. Whether you’re nine years old or forty-nine years old, everyone needs calcium. At younger ages, calcium aids in the building of healthy bones. At older ages, our bones begin to deteriorate. Calcium can slow and even stop that process.

Vitamin D is an important part of a healthy diet. It assists in bone and teeth formation by maintaining calcium and phosphorous levels in the body. Vitamin D also helps in immune function and cell growth. Lowering cancer risk is yet another benefit of vitamin D.

No one maintains perfect nutrition. In fact, to set such a goal would be to set yourself up for failure. Instead, think of nutrition as a balancing act between what you want to eat and what you should eat. Focusing too heavily on the “should” side will set you up for failure and guilt, while focusing only on what you want will pile on the pounds and make you less healthy.

Nutrition is something you should study if you are striving for good health and/or weight loss. A holistic approach points out that nutrition provides the building blocks for a healthy body: leave out some of those “building blocks” and you will not have sound health. Therefore it is important to search diligently through writings on nutrition and put your knowledge into practice.

In making decisions about nutrition, you should cast a wide net. If you take mind and spirit into consideration in other aspects of your life, you should also do so in regard to nutrition. One writer who does this is Sally Fallon in her book, “Nourishing Traditions”.

Try to substitute healthy alternatives for fatty or sugary foods you enjoy. For example, instead of a bowl of ice cream, you can have some yogurt with fruit. Instead of french fries, try half of a baked potato. You don’t have to cut out all the good tasting food in your life, just make healthier choices about what the tasty things you do eat.

Try new ways to eat foods you eat on a regular basis. Instead of just eating plain yogurt, pour a bit of honey in and experience a new taste sensation. Instead of always steaming broccoli, trying frying it up with a few other vegetables. You’ll be more likely to eat healthily if you have fun with it.

Drink skim, low-fat, or non-fat milk on a daily basis. There are less calories and fat in these types of milk, but exactly the same calcium, vitamin D, and other nutrients. Your body needs calcium to have strong bones. This is especially important in childhood while bones are forming and in old age when bone loss can occur.

Oatmeal for business is what you need to begin your day. Oatmeal is not only nutritious, but it helps you feel fuller longer.

Berries are among the best things that you can eat during the course of the day. Blueberries, blackberries and strawberries contain a very high amount of antioxidants to cure your body from the inside out. Incorporate these fruits into your regimen to cure your current acne, and prevent new blemishes from forming.

As you can see, good nutrition is easy to incorporate into your lifestyle if you make a few simple choices. You may need to tailor these tips to your personal needs. Begin today to make the positive choices you need to make. You must develop a plan to give yourself the nourishment your body and mind deserve, and stick with it. You will notice a difference.…

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Learning about Your Physical Fitness Options

Ready to begin with your own fitness routine? No? What’s the matter, you don’t know what to do or where to start with the activity known as fitness? No worries, this article has your back. Below are some tips and tricks that can get you started with the basics of fitness.

When working be wary of the kinds of exercises you are doing in relation to the kind of body you are hoping to maintain. Some exercises are most helpful to people who are trying to burn fat. Some are most helpful to those trying to build lean muscle. Some are best for those trying to build bulkier muscle. Be aware of what the exercises you are doing focus on.

Try to use free weights rather than exercise machines. While exercise machines are great a way to stay fit, your body can actually benefit more from free weights. Free weights work stabilizer muscles that most machines don’t. Not to mention, free weights are also much less expensive and bulky. It is a better choice all around to add free weights to your home gym.

A great way to help you get fit is to find a workout buddy. Workout buddies are great because they can lend you motivation when you need it and they can spot you when you’re lifting weights. If you’re going to be lifting heavy weights, a workout partner is strongly recommended.

If you are attempting a dead-lift exercise and want to protect your joints, mainly your knees, you should never max out with the weight you’re lifting. Attempting to lift too much weight will cause you to bounce and jerk upon lifting, and this can easily damage your knees and other joints. Going easy on the weight helps you go easier on the joints.

One tip to live a healthier lifestyle is to make sure you get the recommended seven to eight hours of sleep every night. Sleep is needed to keep your immune system healthy and control stress. Studies have shown that not getting the proper amount of sleep is linked to obesity.

Bike riding is a wonderful past time for many americans. When they think of riding bikes, they think of wonderful memories from childhood. Riding a bicycle can also be a wonderful activity for any adult trying to lose weight. You will work up a sweat while on a bike ride, and be able to lose many calories-all while having a good time.

To relieve pain from arthritis, do finger exercises. Finger exercises work the small muscles in your fingers and hand to relieve stiffness and pain. Although it may seem silly, doing finger exercises is an important part of any fitness workout plan if you are an elderly or young person with arthritis.

Increasing the amount of eggs one eats will increase the amount of protein the body takes in. It is very important for the development of fitness that the body has enough protein to build new muscle tissue. Choosing high protein foods will provide the materials the body needs.

If you are having a hard time fitting in a workout, set up a time to get in some exercise and stick with it. Even if you only have a few minutes to commit to it, you will feel better knowing that you stuck to your guns and got some exercise.

A great fitness tip is to count repetitions backwards. This will assist you in doing more reps because when you approach the end of a set, you will not be thinking about how many reps you have done. Instead, you will be thinking about how many you have left, which can help you squeeze out those last few reps.

Improve your basketball dribbling skills by practicing dribbling with gloves. Leather or canvas gloves work best. The glove’s thickness causes your fingertips to become more sensitive to touch so that you can have better hand control of a ball when the gloves are removed from your hands. You can even achieve ball handling mastery this way.

With the previous tips floating through your thoughts, you ought to be ready to create your own personal fitness routine! It does take some research and some work, but if you keep at it, it is indeed achievable. So, go out there, enjoy yourself, and achieve all of your fitness goals!…

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General Article

The Relationship Between Coenzyme Q10 and Chronic Fatigue

The Relationship Between Coenzyme Q10 and Chronic Fatigue

Have you ever wondered about coenzyme Q10 and chronic fatigue? Chronic Fatigue Syndrome is not something to laugh about. It’s not something which should be taken lightly. The reason — there is something you should be aware of in order to understand this sickness if the time ever comes when you’re faced with it.

Chronic fatigue seems a little bit like being tired except that it might affect parts of your life. Imagine a person going to work while he/she had the this syndrome. That office worker would be feeling tired most of the time in the office.

However, there is a relationship between coenzyme Q10 and chronic fatigue. CoQ10 is part of the energy-making process of a cell in a body. The more energy you have, the more active you’ll be.

If you don’t have enough energy every single day them you might be suffering from this condition. Therefore, the less energy that you have in your body — the more tired you get from simple activities like walking the dog and the like.

Coenzyme Q10 and chronic fatigue are also two factors present in a body wherein they try to cancel each other out. There are days when you’re happy, alert, and active. And then there are also some days that tend to get overwhelming for you and problematic.

These factors prevent you from going about life in a normal way. And, this condition might even affect the way you handle yourself in the office workplace.

Now that you know this, with the paring-up of coenzyme Q10 and chronic fatigue people look at the use of vitamins and health supplements for answers and solutions. An example of this is using a high quality multivitamin health supplement. Some people tried this because it helped them become revived and more awake than usual.

So when you take Coenzyme Q10 in supplement form, it fulfills the nutritional need that may be lacking. You’ll feel alert and your physical abilities also quicken. And even though there is no common cure for chronic fatigue, Coenzyme Q10 is found in a quality multi-nutritional supplement and available to help you out!…

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General Article

Tired All the Time? Why We Are Constantly Exhausted These Days and How to Get More Energy

Tired All the Time? Why We Are Constantly Exhausted These Days and How to Get More Energy

Spent, shattered, exhausted, sleepy. Why are we tired all the time? Want more energy? Read on.

Given the choice: more clothes, more shoes, a another week of vacation or tons more energy, which one would you pick? I know the choice I prefer.

Tiredness has become such a common state of being that doctors have developed a term for it. “TATT” stands for “tired all the time”.


If you have been feeling exhausted for more than a few weeks and there is no obvious reason (e.g. recent illness, lack of sleep, stress, overwork), you might be suffering from an illness. A visit to the doctor and some standard tests including blood work should help look for any underlying problems.

Fatigue may be caused by anaemia, diabetes, fibroids, sleep disorders, asthma, chronic fatigue syndrome, menopause, cancer and others. This list looks scary and it is all too easy to attempt self-diagnosis or work yourself up into a state of hypochondria. Just visit the doctor to put your mind at ease. I suffered from exhaustion for 4 painful weeks. I felt like a zombie and was so tired that all my senses seem to shut down too. For example, I could have sworn my hearing had weakened. I was surprised at the diagnosis. I had taken medication for an ear infection three months before and it turns out that my ear infection had never fully gone away. So when I was sleeping my ear was unable to filter out sounds (your ear filters out noises as you sleep in the same way that fish can sleep even though they do not have eyelids). Another round of antibiotics and my tiredness disappeared.


This might sound like the most obvious advice but many adults do not get the recommended average of seven to eight hours of sleep at night. Try to go to bed and wake up at the same time every morning, even weekends to get your body into a good routine. And do not bring your phone, computer, blackberry, ipad or watch TV in your bedroom.


Avoid white carbohydrates such as white rice, white bread, pasta, rice cereal, bagels etc as they give you fake energy surges which results in big energy dips later on. Eat more nuts, seeds, protein and veggies instead. And always eat breakfast in the morning. Think of food as fuel, without it, you will be running on empty.


Not so long ago, eggs were considered cholesterol-packed unhealthy no-nos, but the new thinking goes back to the old thinking that eggs are superfoods, packed with 9 essential amino acids, choline (good for the brain and nervous system) and vitamin D. Eggs will help keep your body healthy and energized.


Your fatigue may be caused by dehydration. If your urine is dark yellow you are not drinking enough water. Keep a big bottle of water beside you as a regular reminded to drink more water.


Louisiana State University found that briefer, more frequent breaks were better for workers in terms of increasing their productivity and beating fatigue. Resting for even just one minute, 3-4 times in an hour can do you the world of good.…

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General Article

You Glow You Know

You Glow You Know

Every human emits light and glows. Amazingly enough with a little guidance you can see the glow around other people. The glow in most people is faint and quite close to the body and will change, rising and falling throughout the day. Our brain is not accustomed to seeing this faint glow that research has shown to be about 1,000 times less intense than what the human eye can normally see.

The amount you glow depends on the condition of your energy field and the state of your health. The healthier you are physically and energetically will determine what colors are present in your aura (the glowing part of you) and how far from the body it can be seen and felt.

According to research out of Japan, your glow reaches its lowest point at about 10 in the morning and its highest point around 4 in the afternoon. It seems to cycle with your body rhythms.

The fact that the body glows has something to do with photon particles, which emit light and the electric nature of your cellular communication. The quality of your glow can be improved by doing certain things, like eating better quality food and less junk food, meditating, keeping good company, listening to mellow music and of course, maintaining and improving your energy field.

Most of the above you can handle but what do you do to maintain and improve your energy field? With tools, of course. An example of energy tools that are effective in repairing challenges in your energy field work in conjunction with your electrical and photonic nature. Some of the tools combine energetics with negative ions or the zero-point field. One of the most popular brands worldwide seems to be Iyashi. They distribute bracelets, wands and pendants which have particular attributes to improve and support your energy system. Their website is full of articles and information that explain a whole lot of things in easy to understand language.

Your energy field needs to be fed, nourished and protected. It is not enough to rely on your physical nature for your zip and vinegar. You need both a strong and healthy physical nature in addition to a strong and healthy energetic nature. It is your energetic nature, the invisible part of you that supports and nourishes your physical nature.

If you want to get rid of pain, or you feel sluggish and fatigued, you need to look after your energy field. Those symptoms come from there. When you look after your energy, you will notice an improvement in how you feel. Because your glow is most prominent in the face and head area, when you look in the mirror you will even see you look better, even if you can’t see your glow. Glow away and be that shining star that you are. You never know who will see you.…

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General Article

How to Beat Food Cravings

How to Beat Food Cravings

A lot of people suffers occasional food cravings, the craving is not just any type of food but cravings for a certain food or certain type of food. What most people crave is food that will give the body carbohydrates and sugar such as candies, chocolate and craving on snacks like potato chips. These food won’t satisfy hunger, and that’s why food craving is one reason why people could get fat because you could go on and on while eating these foods.

Most people think the cause of food craving is because of bad habits or lack of self control and will power. The truth is, there are biological reasons why we crave for food and to overcome it we have to know and understand these reasons.

Why we crave food

Anytime when you are depressed or when you feel exhausted that is because your blood sugar level are low and this cause the body signals the brain that it needs to increase the blood sugar. And this is what cause you to crave food that contains sugar and carbohydrates.

The other factor that cause this is serotonin, the hormone that make us feels good, the combination of low blood sugar level and low serotonin could cause you to crave sweet food to increase the blood sugar level. But these food will only give you a small amount of serotonin and when it runs out, the cravings will start again.

The other reason could be Adrenal Fatigue, the sign for Adrenal Fatigue is you feel tired without any apparent reason, the other cause for Adrenal Fatigue is you have not had a restful sleep. This could also cause cravings for sugar and carbohydrates and this could get worse when night comes where the body could also crave for alcohol.

To Beat Food Cravings

To beat food craving is by consuming a more healthy food, and additional nutritional supplements combined with moderate exercise. You can beat food craving, it will take some time but it can be done. One trick that you could try is by drinking water every time you feel crave a certain food, water is a natural hunger suppressant.

Other than drinking water, you can stock your fridge with fruits rather than potato chips or chocolate bars and anytime you feel a need to snack, you will have no choice other than eating fruits which is a lot more healthier than potato chips.…

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General Article

Fatigue Reducing Toxins With NCD Can Be a Solution

Fatigue Reducing Toxins With NCD Can Be a Solution

It is time for anyone that has to force themselves to get going to get “the lead out.” Mercury, arsenic, cadmium, nickel and all other toxic heavy metals are also a problem.

If you enjoy having energy to do what you need to do and want to do you also need to pay attention.

Heavy metals will steal your quality of life. Fatigue increases your golf score, reduces sexual desire and ability and makes your life miserable. The toxicity will make it harder to do what is necessary to make a living and advance in your career.

Research has shown that it is not a matter of if we have a toxic body burden but how much and what affect it will have on your health.

“Most of the disease of aging -vascular, most cancers, arthritis and others– have been shown to be associated with toxic metals…..”Dr. Robert A. Nash, Chairman of the American Board of Clinical Metal Toxicology.

Nearly every function of your body depends on enzymes to make everything happen. Enzyme become active when specific minerals such as zinc, magnesium, calcium, copper and others link with the activation site on the enzyme.

Each mineral has a unique shape and properties. The activation sites are like a key lock and can only be activated by a specific mineral. Heavy metal block the activation sites and prevent the enzyme from becoming active.

For example, if it take 100 enzymes to complete a function and 10 of them are blocked by heavy metals the reaction will not be as complete. The more enzymes that are block the greater the problem.

This gets worse over time and therefore we see a gradual decline in function as we age.

This does not have to be. You can slow the aging process and eliminate fatigue by reducing your toxic body burden with Natural Cellular Defense or NCD.

NCD is a one of a kind product that has brought energy and vitality back for thousands of people. In my 30 plus years in health care I have not seen anything like this.

Let’s take a look at how the heavy metals cause so much damage to your healthy body. For this example I will show you what happens in the process of producing energy in your cells.

The cellular energy comes from the breakdown of ATP to ADP. A 3 phosphate molecule is reduced to a 2 phosphate energy required to hold the third phosphate is released and gives life to the cellular function. This is the key to life.

NCD can trap and remove the heavy metals thereby opening the receptor site of the enzyme for the magnesium that is necessary for ATP to be reduced to ADP. The outcome is more energy. Nearly everyone can appreciate having more energy.

This is one of the major underlying causes of fatigue, fibromyalgia, depression, sexual dysfunction and allergies.

For Your Total Wellness, Dr. Darrel Hestdalen…

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General Article

Clear Fibromyalgia Naturally

Clear Fibromyalgia Naturally

When a client presents to me with fibromyalgia or rheumatoid-type pain, here is what I say first:

“I DO feel your pain! I suffered with acute fibromyalgia for over a year… coupled with chronic fatigue. I finally decided I was going to get well… so I called in the information. Within two months I’d lost 20 pounds, the pain was completely gone, I had my energy back, and my memory returned and hair stopped falling out.

Here are a few things you can do right now for yourself:

Every day spend at least 30 minutes in nature, and either sit on the ground or walk barefooted with your feet or some body part touching the earth. The electro-magnetics of our dear planet have a wonderful healing effect and we’ve cut ourselves off from that wearing rubber or plastic insulators on our feet and building homes with insulated floors. Now you are getting fresh air, natural grounding, and hopefully some sunshine, because the Vitamin D3 in the sun can support your body’s immune system as it also lowers your cholesterol.

Next look at your diet. Are there some days when you feel worse than other days? Simple food combining can make a huge difference, as well as looking at what you may have developed sensitivities around. So, remember these rules:

A� you can eat fruits plus vegetables,

A� you can eat proteins plus vegetables,

A� you can eat starches plus vegetables,

A� do NOT make other combinations… and,

A� check everything in your pantry and refrigerator for MSG and high fructose corn syrup. Throw out everything with these ingredients.

A� Evaluate your intake of grains such as wheat and corn… especially their refined derivatives such as flour, corn starch, corn syrup. You may have developed a sensitivity to gluten or an allergy to certain grains. If you must eat these, then make sure they are Organic, because many people are becoming sensitive to GMO/ genetically modified foods, and since these are not always marked, going Organic is the safest way to protect yourself. There is a very good chance that if you follow these six guidelines, your pain will lessen or disappear completely.

Many people with serious rheumatoid arthritis find that their symptoms go away when they exercise the toxins out of their joints & systems and allow the bones to gain strength through the pressure of exercise. I’ve known dancers who completely go off of their meds just because they dance for a couple of hours each weekend. Walking is good too.

And finally, you say that you have children, pets, a mate, a job, or other “regular life” stressors, and you probably are feeling lots of stress. Sounds like you need some good nurturing. Maybe a “mom’s morning out” with a good friend, or a good massage, or a hot date with your honey would be good for you. Even a “well day” off of work might help. Stress is the #1 cause of ALL degenerative disease. Stress is the #1 cause of body pH imbalance… which causes pain and rheumatoid-type symptoms. Need I say more?? The energy therapy coaching work that I do can teach you simple methods to clear your stress so that you can enjoy your life… and naturally clear the pain.

So, these are all things that YOU can do for yourself without the help of any general practitioner MD, specialist, therapist, etc.”

After this general natural self-nurturing advice, I then provide the information about how meridian-based energy therapy modalities can help to clear the stress and underlying causes of why the person manifested the condition in the first place. I enjoy working to clear the symptoms first, and it is especially gratifying to me when I see the client doing this for him or herself!

You may contact me directly for more information! All of this really DOES work!…

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General Article

Why Can’t I Get to Sleep?

Why Can’t I Get to Sleep?

What could be worse – not being able to get to sleep, or not being able to stay asleep? I’m not sure, but a disrupted night’s sleep feels awful, dampening your enthusiasm for the day, and hampering your creativity. By the end of the day you can’t wait to crawl back under the covers; except that you know that, like most other nights, just being in the bed hasn’t help stop you staring at the ceiling, tossing and turning.

So what’s going on? Lets look at the major reasons why people can’t get a refreshing sleep

Checklist item One: Are you exercising enough?

Lack of exercise. Although you may feel tired, a fitness training session may be just what you need to burn off some stress. Counter-intuitive as it sounds, using up energy in exercise will actually give you energy. For people who have trouble sleeping, the best time of day for training may be afternoon. Why? Its all to do with cortisol.

Cortisol is a hormone produced by your adrenal glands that helps wake you up in the morning. Your body’s cortisol production should peak between 6-8am, then decline slowly through to the evening. As night falls and your cortisol levels drop further, then melatonin (the hormone that helps you fall asleep) is released by the pituitary gland in your brain. In the morning the reverse happens: melatonin secretion declines as cortisol helps wake you up. (Light helps wake you up too, but that’s another story)

People who are feeling stressed tend to have higher circulating levels of cortisol. They need to burn it off to get to sleep; and exercise will do just that.

People who are exhausted when they wake but get a burst of energy late at night (when they really should be asleep) can sometimes be suffering adrenal fatigue, where their cortisol production has become exhausted. This condition requires professional treatment.

Checklist Item Two: Do you have a wind-down routine?

A winding-down routine may help you get to sleep. That means switching off the computer, the television, and going through a routine like stretching, meditation, peaceful music. These kind of activities will give your brain the message that its time to stop for the day. A regular bed time and regular wake up time helps too. Your internal body clock will gradually adjust to the steady routine.

Checklist Item Three: How much caffeine are you taking in?

Watch out that caffeine, the ‘wake up’ drug found in coffee and energy drinks, isn’t keeping you awake. If you think it might be, try stopping all caffeine at midday and see if you find it easier to get to sleep over the next few days.

So there’s your checklist for improving your sleep: Regular exercise, a regular sleep time and wind down routine, and avoiding caffeine. Good luck!…