This eZine (No. 68)

Mind Power:	Neuro-Linguistic Programming for Fitness?
Body Building:	Nutrition For Your Muscles
Supplements:	Going Fishing For Fish Oils
Anti-Aging:	Anti Aging Skin Care For Men
Nutrition :	3 Tips For Creating Healthy Eating Habits
Sexuality:	Rejuvenating Sex And Health Naturally

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Nutrition For Your Muscles 

By: Jonathon Hardcastle  
 
When planning a personal strength muscle-building program, one should consider more than just a physical training regimen. It is vital to plan a nutritional program as well, with emphasis on adequate calorie intake aimed at building lean muscle mass.It takes a large number of calories to fuel both workouts and tissue building. And it's also important to get the right kinds of calories, particulary calories rich in carbohydrates, protein, fat and other nutrients.

Carbohydrates are the main energy source for strength training.They are stored in the muscles as glycogen, the all-important fuel that supplies energy for short, intense bursts of power. If your glycogen level is low, then the faster you will tire. Many athletes routinely load up on carbohydrates to maintain high levels of glycogen.

Protein is the main building block for muscle tissue and it's important to consume just the right amount of protein.Most amateur body builders actually overestimate their protein needs. The daily recoimmended protein intake is about 0.6 to 0.8 grams per pound of body weight. That's about 90 to 115 grams of protein/day for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds.

Fat is important as well but only a small amount is required to stay heatlhy. Less than 30% of your total daily calories should come from unsaturated fat.

Water, sports drinks, muscle supplements and creatine are other essential nutrients for an effective muscle-building program.

It takes eight glasses of water a day to stay in the pink of health and more than to replace all the fluids you lose during exercise. It is recommended that you drink 2 cups of fluid 2 hours before exercise, 4 to 8 ounces every 15 to 20 minutes during workouts and 16 ounces of water after exercise.

Sports drinks are especially effective for exercise sessons that last over an hour. Supplements that contain creatine, fluid and electrolyte replacers, carbohydrate supplements, and liquid meal replacers help build muscles.

Creatine gives the body more power during workouts, especially if combined with a good diet and strenghth training program. Meat is the best source for creatine. Typical dose for creatine loading is 5 grams of creatine monohydrate four times per day for 5 days. A maintenance dose of 2 grams per day can follow.

About the author:
Jonathon Hardcastle writes articles on many topics including Nutrition, Relationships, and Health

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Going Fishing For Fish Oils 

By: Dr. Brett Saks  
 
Have you heard? Fish oil supplements are being recommended for everyone! Believe a lot of the hype, with my usual caveats!

Fish oil and whole, un-processed oils in general are just what the doctor ordered. Especially coming out of our 30 year “fat fast” where Americans avoided as much fat as possible, it is good to hear that we can add some good, healthy fats into our diet. There’s been increasing media attention being paid to the use of omega-3 fish oils (The Today Show, January 31, 2007), and even primary care providers are recommending them for their patients.

Fish oils have been proven to lower our risk of heart disease, cancer and diabetes.

Why is fish oil important?

As with a variety of fats, our body requires a significant amount to survive. In many of my articles and in my book, I discuss the “exchange of life”; the process by which water, oxygen and nutrients are brought into each of our 100 trillion cells and how carbon dioxide, wastes and toxins are moved out of the cells. This process must flow freely in order for our cells and our bodies to be healthy.

The cell membrane, made up of mostly fats, is at the center of this exchange process. These membranes are like its skin: a protective barrier that is selective about what it lets in and out; the softer and more supple it is, the more functional and more beautiful we are, inside and out!

Stress, toxicity, poor diet, poor rest/sleep and poor water intake can all cause the cell membranes in our bodies to be come rigid and prematurely aged. The more rigid and unhealthy our cell membranes, the more likely we are to suffer from symptoms like lethargy, aches/stiffness, headaches and more. Left uncorrected, symptoms can lead to more serious concerns of chronic fatigue, fibromyalgia, chronic pain and even chronic diseases like cancer and diabetes.

Don’t fret!

By improving our lifestyle and getting the proper amount of healthy fats into our diet, we can create soft, supple, healthy cell membranes. This is the path to truly regaining and maintaining our health.

All sounds pretty good so far, right? Well, actually it is. So what are my caveats?

1. While I most often recommend patients get the nutrients they need directly from their source (in this case by eating fish), I actually do not recommend patients eat fish 2-3 times per week. Because of the reports of fish contamination, especially with mercury, it is not a good idea to eat fish too often. A couple of servings per month is plenty.

2. Don’t just use fish oils. Current medical research indicates the VARIETY of fats in the diet is as important as what types and how much. There are many healthy, delicious oils out there for you. There’s the classic olive and sunflower oils, but what about the nut oils? Almond, walnut, sesame and peanut (actually a legume) oil are all excellent choices. These oils will improve the health and flexibility of your cells’ membranes all while highly satisfying your taste buds!

You can and should use a small to moderate amount of more saturated (thicker) oils like butter (organic when possible) and coconut oil. Again, the body needs a variety of fats. Too many of the same kind of fat can lead to imbalanced cellular membranes and can also degrade our health. Healthy oils are always sold in glass bottles or in the large metal cans, like olive oil. Oils sold in plastic are a no-no, as the packaging indicates that the oils are over-processed and not very healthy for you.

3. Avoid processed, trans or hydrogenated fats. These fats have been processed and altered in ways that make them unhealthy to the body. This includes margarine, processed butter substitutes, cheap vegetable oils (in plastic containers) and foods fried in hydrogenated oils (chips, snacks, restaurant fried foods).

4. Cook with fats and oils as little as possible. Heating fats can damage (denature) them, making them less or un-usable in the body. I suggest cooking with just enough to keep food from sticking to the pot/pan and then adding the oil to the food on your plate like a condiment. This is not a new concept, as it is done in many countries throughout the world.

So how much oil do I need in a day, doc?

Well, that is different for everyone. As part of my Bio-Logikal Diet, I am able to calculate how much fat a person needs in a day and we build it into their meal plan. Most people need 2-3 servings (teaspoons) of fresh, pure oil daily.

Choose your oil supplements with care. The toxicity that may be present in fish may spill over into supplements if the manufacturer isn’t taking the utmost care to purify them out, and without damaging the oil. Only use a fish oil product from a manufacturer that provides specific information on their purity specifications.

Fish oil can also present a problem with flavor. Manufacturers are using different natural flavorings to conceal the taste of fish that might “repeat” or be “burped”. Flavorings must be strong to conceal the fish flavor (lemon, orange, strawberry) and often patients burp up the flavor taste instead. Therefore, I strongly recommend using an “enteric coated” fish oil product. This natural (extra) coating process allows the softgel to move through the stomach and into the small intestine where it opens and is absorbed. This minimizes or eliminates the “repeating” and makes taking this kind of supplement much more rewarding. The enteric coating process is a bit expensive, so you will see EC products are a bit higher in cost, but worth it in my opinion.

I recommend Terra-EPA, a highly purified, enteric coated fish oil (600 EPA/400 DHA). I am also increasingly recommending our Terra-EFA which contains a combination of fish, flax and borage oils all blended together in a softgel capsule.

In health,

About the author:
Dr. Brett Saks About the author: Dr. Brett Saks is a Doctor of Chiropractic (DC), Doctor of Naturopathic Medicine (NMD), author and lecturer. His book “The Bio-Logikal Diet: Your Guide to Optimal Health” helps readers develop the knowledge to make better, more informed lifestyle choices that they can implement in their daily lives. For more information, or to order a copy of his book, please visit http://www.bio-logikal.com.

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Anti Aging Skin Care For Men 

By: Dave Mcevoy  
 
Anti aging skin care isn’t just for women, though advertisements would have you think otherwise. Recent studies have shown that three in five men are just as concerned about their appearance in terms of the signs of aging as women. But even with this information, it can be hard to find reliable advice for men and their skin. And it can be even harder for some men to follow it.

Protecting what you already have

Deep set lines might look distinguished on some men, but others don’t want these obvious signs of their age. To help prevent these lines, men need to consider applying a sunscreen with an ample protection factor. While the more than 65 000 new cases of skin cancer each year in the UK should be enough to coax anyone into wearing sunscreen, the fact of the matter is that it’s also a crucial step towards anti aging skin care. The sun inflicts compounding damage, meaning that each time you step into the sun without protection; you’re damaging your skin more. Here are some ways to start adding protection to your daily routine:

• After washing your face in the morning, add a thin layer of sunscreen to your face and neck as well as the backs of your hands and any other exposed skin.
• Reapply this sunscreen as the day goes on
• If you should get your face or hands wet or sweaty, you will want to apply more sunscreen

Correcting sun damage once you’ve gotten burned

What’s interested about anti aging skin care is that many people believe that all hope is lost once they do have a sunburn, so they stop putting on protection, thinking all is lost. However, this is not the case. Studies have shown that skin can repair itself if you act quickly after a sunburn and try to protect yourself from future occurrences.

•  When you have a sunburn, begin by applying ice to the affected area, just as you would with a ‘real’ burn.
•  Begin to take a daily supplement of Vitamin E, one capsule a day is fine, so long as your general practitioner has not told you that you can not
•  Apply a lotion or cream to the area that contains hyaluronic acid. This is conducive to healing and repair of the skin cells.

While you shouldn’t practice anti aging skin care after the fact, it’s certainly not a bad idea to try to lessen the damage you have caused.

Making sure it’s not more than a wrinkle

For many men, their jobs can expose them to more sunlight and sun exposure. While it might be worrisome in terms of anti aging skin care, it can also present the possibility of more serious conditions, like skin cancer. In the UK, melanoma is now the third leading cause of death in patients aged 15 to thirty five. While you might think that ‘age spot’ is just a sign of your years, it might also be something that’s pointing out a more serious issue.

Signs that might point out something more than skin care issue:

•  A skin growth that seems to change in colour or size
•  A skin growth that doesn’t heal on its own in four weeks
•  A mole or growth that is larger than a pencil head or has irregularly shaped borders
  

The easiest way to tell if your growth is an age spot or a cancerous tumour is to check with your general practitioner. If the growth looks benign, they may wish to observe it over time to note any changes.

Dealing with the wrinkles you do have

There are a number of ways that men can incorporate anti aging skin care into their daily routine. After shaving, men can apply their traditional favoured cream or antiseptic, but also follow that with a moisturiser that contains any number of anti aging ingredients or botanicals. Natural oils and emollients can lessen the appearance of finer lines, but deeper set lines will require more concentrated gels and creams – these may contain collagen boosters as well as antioxidants.

For men, anti aging care can also extend into more complicated procedures, involving the plastic surgery field:

• Men can have face lifts to smooth out their forehead wrinkles as well as lift their eyes
•  Some men in the UK are turning to eye bag removal procedures to help lessen any bags that cause them to appear older
•  Browlifts are also a common procedure, according to BUPA hospitals in the UK

Of course, there are other anti aging skin care procedures that can also be scheduled:

•  Dermabrasion for surface wrinkles
•  Fat transfer
•  Laser treatment for wrinkles
  

Anti aging skin care isn’t just for women anymore. With more than 75 000 new surgeries done every year in the UK, not only is plastic surgery becoming the hot new trend in finding your personal fountain of youth, but it’s also where men have started to find their own route to a more youthful look.

About the author:
For more skin care information , top tips and the best ways ways to keeping that youthful look come and visit our site http://www.skincare.uk.com

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3 Tips For Creating Healthy Eating Habits 

By: Susanne Myers   
 
Ever made a New Year's Resolution only to be disappointed in yourself and back to your old habits by February? We've all been there!

We make a pact with ourselves to live a healthy lifestyle because we know that good eating habits will enhance our lives. Nobody doubts the ability of healthy eating habits to improve our health but not many have the will power to make the changes needed to create a new lifestyle unless they have help.

You can change your eating habits and have a healthier lifestyle without having to wreck your social status or have your friends turn and run. The biggest reason why people fail and don't stick to this New Year's resolution is that they expect to change overnight and become perfect. If you set your goals to high and make unrealistic expectations, you are setting yourself up to fail.

Here are some practice tips for eating healthy and forming good eating habits:

1. Tell Your Family and Friends

Plan a family night of making smoothies and let everyone know they are in for a fun night. Let them know why you are doing this. Tell them that everyone needs to have more fruits and vegetables in their diets. This will get everyone involved in a whole lifestyle change.

Don't try doing it alone because you feel if you tell and then do your late night run to McDonald's they will consider you to be a failure. You just might be pleased and surprised. Your family and friends will have respect for what you are working to accomplish and will be able to support you and hold you accountable.

Maybe get your husband to start doing the grocery shopping and have children start dinner - Miracles do happen.

2. Do everything you can to avoid the fast food restaurants in the beginning.

It starts with small steps and the first one you may need to do is start cooking meals at home instead of resorting to a fast food restaurant. If we do go out to eat, we can make healthier choices from the menu.

It is very important when you make the decision to eat with health in mind that you avoid your triggers.

It is nearly impossible to change your eating habits when you visit a fast food joint often. The smell, the golden arches are all triggers that will dissolve your resolution to eat healthier. It is not a lack of will power that drives you to order a "Big Mac" and fries, much of the taste and aroma of American fast foods are chemically manufactured to elicit both emotional and physical responses.

Even just getting a smell of a McDonald's burger causes you to feel hunger even when you've just finished eating. Everything that's gone into their advertising is designed to make you associate the fast food with good times and great eating.

3. Take Small Steps: Poor eating habits are just as much an addiction as smoking or drinking.

It is pounded into our subconscious our entire lives, and we fight it everyday. It may be the lack of time, or the social value it promises without having to slave in the kitchen that drives us to eat this type of food, but we have developed these types of eating habits to make our lives easier. The reality is they do more harm than good.

Changing your eating habits doesn't have to mean you have to give up everything you love, or that you need to do all or nothing. The best we can do is to take a slow, steady approach to revamping our eating habits. Little steps that we can follow everyday. Sometimes small substitutions of healthy foods for those we know are unhealthy add up to a good start toward health.

About the author:
Start forming healthy eating habits today with the help of our healthy menu planner at http://www.healthymenumailer.com.

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Rejuvenating Sex And Health Naturally

By: Dr. Randy Wysong
 
Our physical and psychological makeup is influenced by the sexual imperative far more than most of us realize or wish to admit. Entire systems of psychoanalytical therapy (e.g. Freud) are based upon the premise that we are primarily sexual creatures.

Behaviorally, there is little doubt that there are dramatic differences between the sexes. This can be seen even in the earliest of years. (This is so in spite of vigilant efforts by “rights” groups to blur distinctions and to declare sexual equality by legal fiat.) Girls with dolls and boys with trucks and guns manifest with no coaching from parents, and reflect the natural nurturing tendencies of girls versus the more aggressive and protecting inclination of boys. Physically the primary and secondary sexual characteristics are obviously different. These features, in fact, attract the opposite sex and prepare each sex for reproduction, caregiving and protection for the young.

But sex is not just about recreation or procreation. It can directly impact health. For example, the risk of breast cancer is directly linked to childbearing and nursing in women – having children and nursing them for extended periods of time decreases the number of ovulations a woman has and thus decreases the pro-cancerous estrogen surges. Other research has demonstrated that fulfilling sexual activity in women is also linked to health.

A man’s sense of strength, perception of attractiveness to women, feelings of being loved and depended upon, financial success, respect, and feeling accepted are all intricately tied to sexuality. Male sexual self-worth goes hand-in-hand with physical and mental health.

Who primarily commits violent crime in society? Is it not young men in the heyday of their testosterone surge? Sexuality and health at their peak create the potential for either great accomplishment or great harm depending upon how these energies are focused.

On the other hand, when male hormone levels start to ebb in later years, health decline parallels this downturn. Men experience loss of muscle mass, lowered energy levels, decreased immunity, increased susceptibility to a variety of degenerative diseases, decreased libido and fertility, and various degrees of impotence. Sensing this decline, men can feel hopeless, worthless and at the end of life. Such feelings further fuel the downward health spiral often resulting in an early death.

The importance of sexuality in men is evidenced by polls showing that men would sooner risk serious life-threatening side effects than forego the possibility that a new drug (e.g. Viagra™) might rejuvenate them sexually. Being sexually alive even in the very oldest of men may be as important as life itself.

Although male hormone levels decrease with age, the slope of the curve can be dramatically altered. It will not, however, be just a matter of taking a pill. Supplemental male hormones are available but their use disrupts the body’s natural balances and can cause negative feedback inhibition. When this occurs, exogenous hormones (pills) send a signal to hormone-producing tissues that hormone levels are high enough. Endogenous (from the body itself) production therefore slows. Over time this can weaken hormone-producing tissues so that the initial problem of inadequate production is compounded. This is at least part of the mechanism for the adverse effects of anabolic (male hormone-like) steroids taken by athletes and bodybuilders. Young men eager to exaggerate muscularity end up with withered and weakened testicles and other endocrine glands setting them up for serious diseases as they get older.

A better alternative is to make healthy lifestyle changes combined with natural nutritional supplementation, which has been proven to provide benefit to many.

Androgenic phytonutrients from herbs (such as Tribulus terrestris, Muira puama, Avena sativa and nettle leaf), amino acids (including L-arginine) and certain foods such as melons naturally increase testosterone production without the danger of negative feedback inhibition as experienced with anabolic steroids and other hormones. Increased testosterone levels, in turn, increase libido, act as an aphrodisiac and help prevent impotence. (In fact, modern research has revealed that testosterone is the only substance capable of generating libido in both men and women.)

Recent studies suggest that these phytonutrients also affect brain chemicals such that potency and erectile capacity are improved and male reproductive system growth, function, and repair is enhanced.

Phytonutrients can also improve sexual function through inhibiting the binding of sex hormone-binding globulin to its receptor site on prostatic membranes. This provides relief to benign prostatic hyperplasia (BPH) sufferers who often experience painful intercourse, a certain impediment to sexuality.

Other nutrients such as zinc, vitamin B12 and vitamin C directly stimulate sperm production and motility and thus increase fertility. Modern, processed, food fraction-based dietary fare can be woefully deficient in these nutrients. Selecting good supplements and converting the diet to more natural, fresh and varied foods is the solution.

Lifestyle changes - not the least of which is maintaining healthy body weight and regularly exercising – when combined with proper nutrition can rejuvenate the entire body and with that send a signal to the sexual core of our biological being that we are alive and well. Such signals stimulate a natural invigoration of sexuality, and with that mental and physical health.

About the Author:
Dr. Wysong: A former veterinary clinician and surgeon, college instructor, inventor, research director for the company by his name and founder of the philanthropic Wysong Institute. http://www.wysong.net. Also check out http://www.cerealwysong.com

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For your health,

Ainsley & Dov

Your Age Fighters

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