The Importance Of Fiber In Your Diet

Did you know that getting enough fiber in your diet could help prevent many of the most common health problems? Illnesses such as Colon cancer, heart disease, high cholesterol, breast cancer, constipation, hemorrhoids, and strokes can all be prevented with the aide of fiber.

But unfortunately, many of us don't get in enough fiber, causing numerous health conditions as listed above. White flour and other refined foods increase the onset of such serious conditions as cancer and heart disease. In countries where people eat natural foods and avoid refined carbohydrates and foods, these conditions appear at a much smaller rate. Researchers and doctors alike have concluded that fiber is one substance we should not live without.

What is fiber?

There are actually two types of fiber. Let's discuss the different types:

Soluble fiber: The type forms a gel-like coating in the intestines. Soluble fiber traps cholesterol before it gets into the bloodstream, lowering the risk of stroke and heart disease. You can find soluble fiber in: some fruits, legumes, and oats.

Insoluble fiber: This type of fiber soaks up water as it goes through the intestines, helping to prevent constipation and hemorrhoids. Insoluble fiber also binds to estrogen found in the intestines, in turn allowing less of the hormone to enter the bloodstream. Some researchers have found that this can help to lower the risk of breast cancer.

How can I get enough fiber into my diet?

You don't need to measure and worry about getting in enough fiber each day. It is actually quite easy! First, you want to make sure you get in about 25 to 30 grams of fiber a day. And do not worry about making sure you get in both types of fiber. By simply eating a lot of fruits, loading up on your veggies, beans, and whole grains, you will quite assuredly be getting in enough of both soluble and insoluble fiber.

Need some suggestions on maximizing your fiber intake?

Choose whole grains: Whole grains have twice as much fiber as breads made with white and refined fiber. Just because something says "wheat", do not assume it is. The label must read "whole wheat" or better yet, "whole grain" to have adequate fiber.

Eat your stems: How many of us throw the stems away on broccoli and asparagus? I know I have often been guilty of this. But know that these stems contain the most fiber and are really quite good for you! To make them easier to eat, try cutting them into smaller, bite-sized pieces before you cook them.

Eat the peel: It is amazing how much fiber is contained in the peel of fruits and vegetables. When you throw away the peel, you also throw out beneficial nutrition and fiber. Eat apples, potatoes, and carrots with the peel on for extra fiber.

Eat your beans: Beans are one of the best sources of fiber. Just a half-cup of black beans contains 25 percent of the recommended daily amount of fiber. And, they taste great!

Eat your cereal: Many cereals contain a lot of fiber. Sprinkle some wheat germ on your cereal, and you get an extra boost of fiber!

Getting in your fiber is important and really quite easy. As you begin to increase your fiber, please be aware that it is normal to experience an increase in intestinal gas as you begin. To avoid this, start adding fiber slowly, increasing your intake just a bit every couple of days until you are able to load up with no discomfort.

Fiber is a healthy and important addition to your diet, and your body will thank you for it!

Author Resource: Colleen is a health and fitness enthusiast who loves to pass on the latest information on health and wellness. Sign up for your free e-newsletter filled with cutting-edge information on health, nutrition, weight loss, and fitness. For your free e-newsletter, visit http://www.HealthyRevelations.com.

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Understanding Water Soluble Vitamins

Water-soluble vitamins such as Vitamin C, choline, biotin and seven B vitamins dissolve in water and cannot be stored in the body for extended periods of time. Any excess water-soluble vitamins are excreted in urine.

The following are descriptions of water-soluble vitamins:

Vitamin C - Look for Vitamin C in broccoli, red peppers, currants, Brussel sprouts, parsley, rose hips, citrus fruits, and strawberries. Vitamin C is a powerful antioxidant that protects LDL cholesterol from oxidative damage. Aids in wound healing, reduces the severity of the common cold, lowers cataract risk, and helps to lower blood pressure. Aids in repairing damaged cells, bones and teeth.

Choline - Also known as "lecithin". Found mainly in soybeans, liver, oatmeal, cabbage, and cauliflower. Small amounts are present in most B-complex and multivitamin supplements. Choline is essential for cell membranes, normal brain function, and to facilitate the movement of fats in and out of our cells. Large consumption of choline results in smelling like a fish, so only a small amount is needed!

Biotin - Look for biotin in organ meats, oatmeal, egg yolks, soy, mushrooms, bananas, peanuts, and brewer's yeast. Great for brittle nails and recommended for diabetes.

Vitamin B1 (Thiamine) - Found in wheat germ, whole wheat, peas, beans, enriched four, fish, peanuts, and meats. Great for canker sores, recommended for diabetes, and reduces seasickness. Helps to keep our nervous system, muscles, and heart working well. It can also relieve tooth pain that occurs after a visit to the dentist and aids in the digestion of carbohydrates.

Vitamin B12 (Cobalamin) - Look for Vitamin B12 in dairy, eggs, meat, fish and poultry. A small amount can be found in spirulina, tempeh, and seaweed. Required for normal nerve cell activity and DNA replication. Aids in depression, asthma, high cholesterol, and minor injuries.

Vitamin B2 (Riboflavin) - Found in dairy, eggs, meat, leafy green vegetables, and whole grains. Required to process amino acids, fats, folic acid, and Vitamin B6. Helps our body to convert carbohydrates into the fuel we run on. Riboflavin helps our vision, refreshes tired eyes, aids in reproduction, and eliminates sore mouths, lips and tongues. When working with other vitamins and minerals, it metabolizes fats, proteins and carbohydrates.

Vitamin B3 (Niacin) - Look for Vitamin B3 in peanuts, brewer's yeast, fish, meat, and whole grains. Aids the body in releasing energy from carbohydrates. Helps to regulate cholesterol and raises HDL (the good cholesterol). Improves circulation, creates healthy looking skin, eliminates bad breath, reduces migraine headaches and dizziness, and can even reduces our cravings for sweets.

Vitamin B5 (Pantothenic Acid) - Can be found in liver, yeast, salmon, vegetables, dairy, eggs, grains, and meats. Helps our bodies make antibodies to fight infection. Converts sugar and fat into energy and reduces fatigue. Our adrenal glands depend on pantothenic acid to function well.

Vitamin B6 (Pyridoxine) - Found in potatoes, bananas, raisin bran cereal, lentils, liver, turkey, and tuna. Considered the master vitamin when processing amino acids and the building blocks of all proteins and some hormones. Aids in lowering the substance that has been linked to strokes, heart disease, osteoporosis, and Alzheimer's disease. Helps our body to produce antibodies, stops nausea, reduces morning sickness, relieves mouth dryness caused by certain medications, reduces leg cramps, and reduces numbness in the hands.

Folic Acid (Folate) - Folic acid has made big news recently with the proven ability to prevent spina bifida, a very serious birth defect. Another recent study determined that folic acid reduces the risk of breast cancer in woman who drink alcohol. It can also help milk production in nursing mothers, reduce pain, make our skin look healthier, kill the germs that cause food poisoning, help cells grow and divide, and helps to make DNA.

So you can see how important this vitamin really is! You can find folic acid in green leafy vegetables, citrus fruits, beans, beets, wheat germ and meat.

It is amazing how much our overall health can improve by simply being aware of the important nutrients required to sustain a healthy lifestyle and applying that knowledge to our everyday food choices. Remember that the only body you have is yours. Take care of it and it will take care of you!

Author Resource: Colleen is a health and fitness enthusiast who loves to pass on the latest information on health and wellness. Sign up for your free e-newsletter filled with cutting-edge information on health, nutrition, weight loss, and fitness. For your free e-newletter, visit http://www.HealthyRevelations.com

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Five Proven Methods for Rapid Fat-Loss

Have you reached a plateau in your fat loss efforts? What is the reason for your having trouble shifting that 10 or 15 pounds that will make you look really good? Or let me ask you this way : do you want to avoid plateaus as you attempt to reach your goals in muscle building and fat loss?

The key to fat loss is an elevated metabolism. Try this five proven strategies to spark your sluggish metabolism and smash through stagnation in your quest for a lean, mean physique.

1. Eat your breakfast latest 30 minutes after waking.
   Do you know people that perform their exercise first thing in the morning without some form of breakfast? Off course you do They have false belief that they are tapping into fat stores and forcing their body to burn fat for fuel.

This misinformation is very old, outdated long time ago and it was created during research performed on obese subjects. I can give you numerous physiological reasons why it is a terrible decision for healthy people to avoid nutritional support before exercise in the morning. The essence is that you cannot dictate the type of fuel you want your body to utilize during exercise.

Exercising in morning, on an empty stomach induces huge amount of muscle breakdown, (along with a small amount of fat loss). This is sure way for getting even slower metabolism and a body that quickly learns to hoard fat, not burn it. After sleep your metabolism has slowed down. Breakfast kick-starts your metabolic rate and creates an instant anabolic environment within the body.

This is one of the best meals you can take before your weight lifting. Try eating portion of cooked oats with a handful of raisins mixed with milk and a scoop or two of whey isolate about 30minutes before hitting the gym. This breakfast is nutritionally perfect for building muscle and takes less than 5 minutes to prepare.

1. Increase number of meals not calorie intake.
   This is powerful strategy and those who master it are enjoying great results. But this simple, highly effective strategy is often overlooked by bodybuilders and body shapers. Calorie restriction slows down your metabolism rate very much.

As soon you feel your fat burn results stagnate, simply increases your meal frequency without increasing total calorie intake. You can do it by dividing your daily calorie intake into more meals. Just add one or two sneaks or small meals to your daily meal plan. Remember, we are not talking about increasing total calorie intake; we are merely subdividing the total daily intake into smaller meals. If you find this difficult just visit my web site and you will be amazed how simple this is with having good recourses.

1. Eat more vegetables.
   You want super lean, healthy body? If you do, simply increase your vegetable intake. Why vegetables are so good for our fat loss? There are few reasons but most important to know is that vegetables are high bulk but low calorie content. These foods are the secret to effective fat loss; they are naturally high in fiber yet low in calorie content.

Start doing it and you will tricks the metabolism into staying elevated because of the large volume of food the body has to process. This one is simple. Increase your vegetable intake and this will definitely enhance your fat loss results. It is simple as that. You can get more information about proper diet and other aspects of fast muscle building but only if you implement them you will see how potent they are.

1. More water, more water, more water....
   I assure you there is sound physiological rational behind. As you know muscle and other tissues are 80% water. When muscle cells get dehydrated by only 1 or 2%, a catabolic process is triggered.

If you maintain this catabolic environment habit in your body this makes it impossible to recover and gain results from your training. Normal or increased water intake (especially when accompanied by nutrients such as micronized glutamine and creatine) increases muscle cell volume. This switches on anabolic process and the creation of new tissue within cells. The synthesis of new, lean tissue will cause an increase in metabolic rate, so drink up!

1. Best time to consume a substantial portion of daily calories is after exercise.
   Intense exercise accelerates the metabolism tremendously. But it also creates a tremendous amount of tissue breakdown. If you don't have proper nutrition after training, a loss of lean tissue can be the end result. Losing muscle tissue slows down the metabolism and this is the surest way to stagnate any attempt at fat loss.

The post workout period is crucial for boosting the metabolism and therefore for improving body composition. Research demonstrates that nutrients consumed in the hours following a workout are shuttled directly to muscles to boost the metabolism and repair damaged tissue. Nutrient consumption in the post-workout period does not interfere with the fat loss process.

I recommend bodybuilders that want to gain lean mass should consume a significant portion (approx 25-35%) of their daily calorie intake during the 3-hours following resistance training. In our program this is explained in detail. There are off course much more details to this and previous points from this article. Most important is to understand that muscle building - fat loss is not rocket science and with proper helps and guidance one has to see results very soon.

So there you have it, five research-proven ways to boost metabolism and ensure you overcome any stagnation in your fat loss attempts. How many of these strategies do you currently follow?

Author Resource: Sasha James http://www.advice-masters.com/

You can download Free Insane Gain e-Book and Videos that will boost your advancement. You can contact me with any questions you may have, I will be more than happy to help you get near to your muscle building goals fast.

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Five Common Types Of Massage

Have you ever wanted to go for a massage therapy session but didn't know what type of massage to get? Massage therapy is a very diverse field of work and there are many types of massage to choose from that range from full-body stress relief to highly targeted methods that relieve muscular pain and dysfunction. Five of the most popular types of massage are Swedish massage, Deep Tissue Massage, Hot Stone Massage, Sports Massage, and Neuromuscular Therapy.

1. Swedish Massage - this is the most common type of massage in the United States and perhaps the world. Swedish massage is known for its long gliding strokes, kneading strokes, friction strokes, and percussion as well as joint movements that feel great while improving range of motion. It's most often thought of as a "spa" type of massage but it's much more than that. Swedish massage is great for reducing stress, improving circulation, improving range of motion of your joints, and helping you actually feel better in your own skin. Swedish massage can range from light pressure to a heavier pressure depending on your comfort level. It's more than just a "feel good" massage it is very therapeutic.

2. Deep Tissue Massage - right behind Swedish massage in popularity and availability, Deep Tissue Massage is one of the best known and most often requested types of massage. This massage shares some strokes and techniques with Swedish massage and is used to root out chronic tension in the deeper musculature and connective tissues that contribute to pain and loss of range of motion in joints. While some massage therapy practitioners use a heavier, sometimes uncomfortable pressure in Deep Tissue Massage it should be noted that a more moderate pressure can reach deep tissues and achieve great results with little discomfort.

3. Hot Stone Massage - this type of massage is probably the most relaxing and luxurious massage being given today. Heated basalt stones are added to the massage and are used by the massage therapist to perform a mini heat treatment as well as gliding massage strokes that seem to melt away stress and tension.

4. Sports Massage - just like it sounds, Sports Massage is geared toward athletes at every level from professional to the "weekend warrior" and those who strive for a higher level of fitness. Rather than a specific form of massage, Sports Massage is generally a combination of massage techniques tailored to the athlete's needs. The Sports Massage might be applied to one area to relieve pain or might be more general in nature to assure overall performance.

5. Neuromuscular Therapy - also called "NMT" or Neuromuscular Massage, Neuromuscular Therapy is a well known massage technique for relieving muscular pain, and muscle spasm throughout the body. Neuromuscular Therapy is effective with myofascial trigger points causing "referred" pain that originates from someplace other than where it's felt. This technique uses very targeted compression and friction massage techniques, positioning, and stretching to release the myofascial trigger points in muscles as well as restrictions in tendons, muscular attachments, and sometimes fascia surrounding the muscle.

All of the massage techniques described here can help you receive the health benefits of massage. Of course there are many more massage therapy techniques available that are relaxing, stress reducing, and that relieve chronic tension and pain. You actually don't have to know what type of massage to ask for, you just need to know what you want to achieve. Do you just want to relax? Reduce muscle soreness? Relieve pain? Improve posture? Ask your massage therapist what they recommend for your particular health needs and get massaged today.

Author Resource: Ben Crabtree is a Licensed Massage Therapist, Massage Instructor, and Certified Neuromuscular Therapist in San Antonio, Texas. For massage therapy and bodywork in San Antonio please see Mr. Crabtree's website at MassageByBen.com To find a Massage Therapist elsewhere please see MassageSoup a worldwide directory of Massage Therapists and Bodyworkers.

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A Quick Way To Lose Fat

If you want a quick way to lose fat, this article will show you how.

Did you know that the end result of all carbohydrates broken down by the body is glucose, also called blood sugar.

So whether it's a spoon of sugar, a piece of bread, or some broccoli, the body breaks each down to use at its main fuel source, blood sugar. So there is no question that the body needs carbs to operate.

But where should those carbs come from?

There are simple carbohydrates like fruit, syrup, and sugar and there are complex carbohydrates like bread, pasta, potatoes, and oatmeal.

The difference between simple and complex carbohydrates is the speed at which the body breaks them down to utilize as glucose.

Simple carbohydrates like table sugar and fruit are converted more rapidly for a quick energy boost. They create a quick boost of energy followed by a rapid decline, almost like a "crash".

Complex carbohydrates take longer to break down and offer a more sustained supply of energy for the body. So complex carbohydrates should be your main choice for energy for that precise reason.

Which foods should you consume for your complex carbs?

Well, if you want a quick way to drop fat weight, switch from starchy carbohydrates like bread, pasta, and rice to more fibrous, leafy ones like vegetables.

When I was getting ready for my bodybuilding show in which I lost almost 40 pounds in 9 weeks, I replaced my starchy carbohydrates with more vegetables and fibrous carbohydrates.

The reason being, starchy carbohydrates like bread and pasta are more calorie dense than are vegetables like broccoli or green beans.

Weight (fat) loss comes from getting rid of excess calories, to create a deficit in calories so that your body must dip into stored body fat for energy.

When you begin to continuously create a calorie deficit, your body continuously will attack fat stores for needed energy and this is how weight loss (fat loss) occurs.

So what we want to do is cut out calories anywhere we can to increase the chances of creating a deficit of calories.

For effective fat loss, I feel it is important to choose those foods that offer high volume but low calories. This way you do not feel deprived, you're still eating a lot of food, you're just not getting a lot of calories in return.

Vegetables offer this luxury.

You can eat a lot in volume, but do not get a lot of calories in return, unless you deep fry them or drown them in butter, which I do not recommend.

This high volume, low calorie luxury is not true with starchy carbohydrates. A small serving of starchy carbs is still high in calories.

For example, a 1/4-cup of rice has approximately 150 calories. A 1/2-cup of oatmeal has about the same amount of calories, 150.

However, you can eat an entire box package of broccoli and have fewer calories than that. Or almost an entire bag of raw baby carrots.

Also, eating fibrous vegetables causes your body to work harder at breaking down these foods and metabolizing them.

What that means is, you almost burn off more calories digesting them than what you're taking in by eating them!

Now, I know what you are thinking, I love my bread and I'm not getting rid of it. I absolutely agree, do not get rid of your breads, pasta, rice, and oatmeal.

But do moderate it, reduce the amount of each serving and instead, replace the smaller serving with more vegetables.

It all points back to what causes weight gain. Excess calories.

Starchy carbohydrates will give you more calories than vegetables.

So from a fat loss perspective, choose the carbohydrate that offers the lower calorie amount and larger volume--veggies.

Author Resource: Discover a simple, powerful routine by personal trainer and natural bodybuilder Shawn Lebrun that shows you, step by step, a quick way to lose fat and build muscle.

Simple Steps To Get Huge And Shredded"

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The Best Way To Lose Weight Without Dieting

Among the multitude of people who are overweight, a significant portion of them try diet after diet. When one of them fails, they fall off the wagon for a few weeks or a few months until a new fad diet comes out. The best way to lose weight and keep it off is to stop the dieting madness.

Diets don't work for most people because they are too strict. Diets may restrict your calories or dictate what foods you can and cannot eat. For the average person, it's nearly impossible to stick with a diet for the long term. While you may do well for a few weeks on a diet, you may find yourself breaking down and binging on anything in sight. This binging can last a few hours to a few months before you decide to try yet another diet.

Eating the foods you like in moderation is the best way to lose weight. It may not give you the immediate weight loss that you desire, but it's the best way to keep the pounds off for good. While it's a simplistic approach to weight loss, it can be far from easy. Try making small changes to make your diet healthier.

The best approach to eating in moderation is to break up your meals so that you are eating six mini-meals a day. In order to assure that you aren't overeating at your meals, try using smaller size plates such as dessert plates. This way, you can still fill your plate without eating too many calories.

You can also help increase your weight loss by adding at least 30 minutes of exercise to your day. If you're not looking forward to adding an intensive workout session to your day, you can still benefit from simple exercises such as walking. Try performing activities that you enjoy, and you will stick to them longer.

If you want a faster weight loss without going on a diet, using a weight loss supplement can rapidly increase your weight loss. Be careful as to which supplements you choose, because some can be harmful to your health. Choose from all-natural weight loss pills that are safe to use.

Remember, the best way to lose weight is the way that doesn't require you to change your entire life around. Work with the foods you already like and the activities you enjoy for easy weight loss that you can sustain.

Author Resource: Ali Carsen is a writer and former food addict. To find out what to look for in a weight loss pill and which one works best to lose weight, visit http://hoodia.com-customer.info/ today.

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You Can't Lose Weight On A Diet

Right now, you are either agreeing with me, or you think I'm crazy. With so many diets available, it's hard to believe they may not work for the average person to lose weight.

Let's face it, the average person cannot succeed on a strict diet. It's just not possible to completely change your food habits to lose weight and keep it off. You may be able to stick with it for a short amount of time, but in the long-haul, you're better off keeping to the foods you already like. Diets require too much work to lose weight easily.

How many times have you started a new diet only to find that you don't like half of the foods you're supposed to eat? Seriously, do you think you are going to be able to eat like that for an extended period of time? And if you only do it long enough to lose the weight, how do you go back to eating what you used to love? That's why the companies in the diet industry make billions each year, because the average person will try many new diets and many new weight loss supplements every year.

Now that you've heard the truth, you'll be happy to know that you can lose weight and keep it off. The truth is, it doesn't even have to be that hard to do. With the right mindset and the right tools, you'll be well on your way to permanent weight loss.

You've obviously heard at some point that you need to burn more calories in a day than you eat to lose weight. It is a true statement, and it sounds easy until we find ourselves overeating at every meal. Portion sizes have become so big that we often eat more in one meal than our system can digest. Those extra calories become extra fat.

The biggest obstacle to overcome when trying to lose weight is watching how much we eat. While some food choices are healthier than others, what we eat is not nearly as important when it comes to losing weight and keeping it off. Calories are still calories whether it's a chocolate bar or a lettuce salad.

If you've tried to control your eating before with minimal success, there is an easy way to be successful in your weight loss attempts. In today's market, there are safe, effective weight loss supplements that can help you control your hunger. Before you choose any weight loss pill, you should do plenty of research to find one that isn't harmful to your health.

Author Resource: Ali Carsen is a writer and former food addict. To find out what to look for in a weight loss pill and which one works best to lose weight, visit http://Hoodia.com-customer.info today.

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Burn Fat With Physical Activity

Depending on what you do for a living, or possibly a physically active social life, can determine your weight. People with jobs that require lots of energy will tend to have a much better chance at maintaining a healthy weight. They are burning calories every working day. Pass by a busy construction site and you will have a hard time finding a fat person, unless he's the boss or equipment operator. Hard work makes your body demand fuel (food), so large lunches are the norm. Problem is, on the job site you usually don't have the luxury of eating small portions throughout the day like you should.

It's not easy to start a new exercise program and stick to it. There just doesn't seem to be enough time to squeeze in a consistant exercise program for a lot of people. But, activity routines that exert energy will burn fat.

Wouldn't it be nice if you knew you could add years to your life, inches off your waist and hips, decrease chances of heart disease, diabetes, some forms of cancer, and all you need to do is have some fun physical activity. Studies now show, that thirty minutes a day of physical activity can have a tremendous benefit to your weight control and health. Dr. James Levine led a study by the Mayo Clinic, and discovered that only thirty minutes of physical activity is all that is needed to give you benefits better than formal exercise.

Obese persons, sit on average,150 minutes more each day than their lean counterparts, burning up to 350 fewer calories than lean people. Dr. Levine's study also went on to determine that people complaining of low metabolism, were suffering from low NEAT, which means they have a biological need to sit more. "A person can expend calories either by going to the gym, or through everyday activities. We can encourage NEAT seeking behaviors."

If you have been leading an inactive lifestyle, start to utilize the activity tips to get yourself in a healthy groove. Make sure your diet is one that works for you and you can stick to it. Moderate physical activity throughout the day will have huge rewards.

Before you begin your activity routines, start by stretching. When you do your stretching be sure and hold it for about 20 seconds, so you completly stretch the muscle. Also be sure you don't stretch cold stiff muscles, so make sure your body is loose, with some light activity first, or do some warmups.

Physical Activity routines:

* Walking is probably the easiest and most effective fat burning activity you can use. Imagine the calories you could burn in 30 minutes of just walking around the inside of your home while you perform other duties, such as reading the paper.

* Instead of sitting down and talking on the phone, walk around the house while you talk, or simply pace back and forth.

* Try dancing to some of your favorite music while you do the dreadful house cleaning. Make it fat burning fun instead of a something you dread.

* Professional atheletes, still to this day do jumping Jacks before practice or a game. Their warmup can be one of your fat burning routines. Do as many as you can throughout the day and you will burn loads of fat.

* If you have kids in the house, get them involved in your routines and then spend more time doing some physical activity with them.

* Lawn and garden care is one of the fat burning activities that lets you enjoy the fresh air. Maybe it's time to plant that vegetable garden or flower bed you've been putting off. Also get rid of the lawn service crew and save some money while you lose weight. ( Not to many fat lawn care men)

* If you have a dog and don't get out for nice long walks, put him on a leash and go for a some short jogs instead. Less time and good for both of you.

You can be on your way to a much healthier lifestyle by simply applying some of these physical activities into your normal day. Work your way up moderatly at first and then sustain at the level necessary to achieve your weight loss goals.

Combining a good diet plan with your activity routines will give you an excellent chance at achiving your desired weight and health. If your not on a diet plan that's working, there are plenty online created by nutritionist with proven results.

Author Resource: For more fitness and exercise tips please visit 6topsystems.

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Menopause Relief - Is There A Natural Cure?

Menopause relief - Unfortunately, like the common cold, there is no cure for menopause. There are however, ways to reduce the symptoms and bring about relief for those who suffer from the hot flashes, moodiness, insomnia, and irritability that most women experience going through menopause.

For those just beginning to experience menopause, think puberty. Along with some of the symptoms mentioned above, most women experience the same hormonal imbalance now as they did when they were young girls.

Menopause timeline

In most cases, women begin menopause at about 45 to 47 years of age, and depending on the individual, you can count on it lasting anywhere from seven to ten years! Some people experience menopause earlier or later, but 45 is a good age to start looking for the signs if you haven't already.

Menopause relief

Researchers have studied menopause in all parts of the world to determine what if any social, environmental, or psychological differences effect menopause and its symptoms and what menopause relief other countries may have found to be useful.

This research found that Asian women often suffered less from hot flashes when going through menopause and many researchers believe this is due to the regular consumption of soy in their diets. So, for those women who believe in natural remedies soy may be a great choice. You can find soy and hopefully some menopause relief in soy nuts or tofu. These foods contain phytoestrogen, which mimics that used to be produced by women prior to the onset of menopause.

Finding the right solution for menopause relief

Like snowflakes, every woman's experience with menopause is going to be a bit different; some may even show very few if any signs that they are going through the change. However, for those experiencing a tougher time with menopause, you can look for the following ingredients in your foods as these are a great resource of phytoestrogens.

1. Alfalfa

2. Red clover

3. Black cohosh

There are other natural remedies for menopause relief that target specific symptoms like irritability and restlessness. Herbal teas are an excellent way to help provide you with a calming state of mind. Another fantastic method for minimizing menopause symptoms is aromatherapy.

Aromatherapy has been used to target aggressiveness and irritability because of its specific targeting ability. Aromatherapy has also been used to successfully treat those suffering from mild to severe cases of menopausal depression.

Once you've been able to determine that you're beginning menopause, you're going to want to take a look at your existing diet. Your body is going to react to the foods that you eat now differently now, causing you to gain weight more easily. You're going to want to increase your intake of foods rich in calcium in order to prevent osteoporosis. You are really going to want to limit the amounts of sugars and fats you eat on a daily basis as well.

You may want to consider joining a group or seeking out a forum online of women going through the same things as you are. The association with others can be very comforting and it will remind you that menopause isn't an illness, rather a natural evolution of you!

Educating yourself on what to look for and how to react to menopause will make the transition much easier. It normally takes women a year or two to realize that menopause has started and then seek confirmation from her doctor who can test to determine hormonal levels.

Also knowing that there is menopause relief available is comforting and all you have to do is find out what works best for you. Enjoy you, enjoy your body, enjoy life!

Author Resource: Tess Barksdale is your average new century woman, author, mother, daughter, friend, and businesswoman. Tess writes on many topics but loves discussing all things women. Find out more ways to find menopause relief by visiting Tess at her website at http://womenshealthreport.org.

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What is A Neuromuscular Massage?

Neuromuscular massage is applied to a specific point in the body. It is usually used in order to relieve tension and pain in the patient. Results are accomplished by focusing on one muscle group, so that the massage therapist can find the tension point and relieve stress in your body. This in turn will reduce pain.

This type of therapy is applied to individual muscles, and is a form of deep tissue massage. It is often used after trauma to muscles and soft tissue. It helps to release pressure on the nerves, which can be caused by injury. This massage therapy will also increase the blood flow, which further reduces pain.

Neuromuscular massage works on intense knots of tense muscle that are radiating pain to other parts of the body. The massage releases these trigger points and eases the pain in various parts of the body. This type of massage therapy is often very helpful for lower back pain, especially when it is caused by muscle strain.

There are 5 elements that cause pain. Neuromuscular massage addresses the following:

Ischemia: when blood is not flowing to soft tissues, they become very sensitive to the touch

Trigger Points: when muscles become irritated and pain starts radiating out to other parts of the body.

Nerve Compression or Entrapment: There is pressure on the nerve caused by soft tissue, bone or cartilage.

Postural Distortion: the muscles get imbalanced, and are not moving correctly

Biomechanical Dysfunction: the entire musculoskeletal system gets off balance due to improper use of the muscles.

Techniques used in neuromuscular massage:

The therapist will give alternating levels of pressure on the area where the patient is experiencing muscle spasm. The fingers, knuckles and elbow are usually used. The pressure should only be done for ten to thirty seconds.

When muscle is in spasm, (tightened in a knot) it will be very painful to the touch. This is primarily caused by lack of blood flow. This sets off a chain of events; due to lack of blood flow the muscles are not receiving enough oxygen. Lactic acid is produced due to oxygen deficiency. The lactic acid will cause pain in the muscle after activity.

When the muscle is relaxed by massage therapy, the lactic acid will be released, and the blood and oxygen start to flow to the muscle. This in turn will give relief to the patient. At first, the pressure of the massage will be a little painful, but as the treatment continues, the symptoms will be relieved. It is important to drink adequate amounts of water to aid this process.

After about 24-36 hours, the pain and soreness should subside. The patient should experience relief for at least 7-14 days, as the muscles should remain relaxed for that period. This is a very useful form of massage therapy and can be used for athletes or anyone suffering from the after affects of trauma or muscle strain.

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