Vitamins for Smokers
February 4, 2008
Numerous studies and surveys have consistently shown that a majority of adults frequently eat foods that contain too little vitamin B-6 and vitamin E. We consume far too many calories, and too much total fat, saturated fat, cholesterol, and sodium. Women frequently eat too little folic acid, iron, calcium, and zinc. This is why it is so important to take a multi-vitamin daily.
The basic nutritional needs of men and women who smoke are similar to those who don’t use tobacco. However, conclusive evidence exists that smokers need much more antioxidant nutrients than non-smokers.
Essentially, smokers need antioxidant nutrients such as vitamin C (also known as ascorbic acid), and vitamin E. It was once believed that beta-carotene was an attribute for non-smokers, but recent clinical studies have found that beta-carotene can actually be harmful to smokers’ health. Beta-carotene can be found in most multi-vitamins and an excess of beta-carotene is risky for good nutritional health. If you are a smoker and going to take a multi-vitamin, be sure it doesn’t list beta-carotene as one of the ingredients.
What Rules Are You Making Up?
February 4, 2008
What Rules Are You Making Up?
by: Michael Bungay Stanier
Some years ago, I worked for a company that helped create new products. My job title was “inventor” and part of the process was running sessions that would generate hundreds and hundreds of ideas as solutions to a particular challenge. (The key insight here being that the only way to have a good idea is to have lots of mediocre ideas. Yes, it’s a numbers game).
One of the best “games” I knew to come up with ideas was to list all the “rules” about what could and could not be done with that challenge. This in itself is a powerful process, because for the most part these rules are rarely made explicit. They’re just the unquestioned “way things are done”.
Here are some of the primary rules that I see people create:
Time
“This is urgent”
“It always takes this long to do this task”
“This is the deadline, and it can’t be changed”
Responsibility
“Only I can complete this task”
“To be a good [insert role: mother, manager, leader, acrobat, etc] I must…”
Add Intensity To Your Muscle Building Workout
February 3, 2008
One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.
The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.
But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:
1. Increase resistance - increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.
2. Change the exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.
3. Reduce rest intervals - giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.
Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)
February 2, 2008
Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm. Before starting any exercise program, it is vital that one speak to their doctor to ensure there are no unseen risks, however you will find that most doctors recommend exercise for their arthritis patients either on their own initiative or when asked.
The types of exercises suggested vary; however, with all types of exercise the warm-up is the starting point. Warming up is best started with applying warm compresses to the joints, followed by mild stretching. Range of motion exercises, such as dance, are a very good start, as are low-impact aerobics. These can relieve stiffness and increase flexibility. Never discount the effectiveness of walking as an exercise. Walking is a great exercise to improve the arthritic condition, and carrying weights as light as one pound and using your arms as you walk can involve the whole body. The "trick" is to make walking interesting enough as an exercise to stay motivated. Try walking in different settings, alternating walking with dance on different days, and of course including a partner can be much more interesting than going at it alone.
Five Tips for Easy Weight Loss!
February 1, 2008
Weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures? If you struggle with your own battle of the bulge read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place!
TIP #1: Burn it in the AM.
