The Benefits of Fish Oil

September 8, 2009
The Benefits of Fish Oil

The Benefits of Fish Oil

There are many well known benefits of fish oil. The top five benefits if fish oil are listed below:

  1. Lowers blood triglycerides – High levels of triglycerides are known to be a risk factor for cardiovascular disease.
  2. Helps reduce likelihood of blood clots – Fish oil benefits include the prevention of blood platelets from sticking together and forming blood clots.
  3. Lowers mild high blood pressure – Fish oil helps lower blood pressure when it is due to high cholesterol and hardening of the arteries.
  4. Reduces inflammation from rheumatoid arthritis, psoriasis and gout – Fish oil health benefits come from the DHA and EPA that reduce the amount of inflammation-causing substances.
  5. Lowers risk of developing Alzheimer’s Disease – Studies have found that fish oil seems to help protect the nervous system.
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Printable Food Diaries

September 8, 2009

Printable food diaries are a great way for dieters to track their daily caloric intake. Research tells us that in order to lose one pound of body weight per week you need to slash your daily caloric intake by 500 calories. Your first job is to establish how many calories on average you are taking in each day. That’s where printable food diaries can help. For each day of the week, write down everything that you put in your body regardless of how small. One bite of a jelly donut may seem pretty insignificant but may contain as much as 100 calories. Most of your food should have nutritional values printed right on the label. For those food such as fruits and vegetables that don’t come with nutritional labels you should use the USDA National Nutrient Database as a reference.

Printable Food Diary for Date____________


Food Group

Food Name and Amount

Breakfast

Grains/Starches
 

Vegetables
 

Fruits
 

Dairy
 

Protein
 

Fats/Sweets
 

Beverages
 

Comments:
 

Snack
 
 
 
 
 
 

Lunch

Grains/Starches
 

Vegetables
 

Fruits
 

Dairy
 

Protein
 

Fats/Sweets
 

Beverages
 

Comments:
 

Snack
 
 
 
 
 
 

Dinner

Grains/Starches
 

Vegetables
 

Fruits
 

Dairy
 

Protein
 

Fats/Sweets
 

Beverages
 

Comments:
 

Snack
 
 
 
 
 
 

 

Printable Food Diary for Date____________



Free Weight Training Logs from Arnold Supplements

July 23, 2009
 
Use our free weight training logs to track your progress over the course of weeks and even months. Print out a copy before each workout and monitor your progress down to each individual set and repetition. Make sure to vary your routines as your body will become accustomed to a specific workout after only a few short weeks. Supplement your workouts with quality sports nutrition supplements and you’ll see excellent strength and muscle gains.
 
 Sample Weight Training Log
 

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

LEGS

Calf Raises

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Squats

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Lunges

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ARMS

Tricep Pulldowns

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Shoulder Press 

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Wrist Curls

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Bicep Curls

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CHEST

Bench Press

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Dumbell Fly

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Dips

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BACK

Back Extensions

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Upright Row

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ABS

Inclined Crunch

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Declined Crunch

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Side Bends

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Note: Per set, per relevant exercise, record the amount of weight lifted and then, after the “ | ”, record the number of repetitions you complete.
 
Blank Weight Training Log. Fill in with your own favorite exercises.
Name:                                            Date:
Starting Pulse:                                 Workout Duration:
 

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

LEGS

 

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CHEST

 

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Neti Nasal Pots: Ultimate Relief for Nasal Congestion

July 23, 2009
Neti Pot Demo

Neti Pot Demo

 
Sinusitis and allergy sufferers worldwide are finding relief through the natural practice of ‘Neti’ or the cleansing of the nasal passages using a neti pot.  For those who suffer from these very common conditions, relief is often hard to find. Sinusitis disrupts sleep, makes it difficult to breath, and can be extremely painful . Many people looking for an alternative to nasal sprays, expensive pain relievers, and overused antibiotics are turning to neti nasal pots for the ultimate relief. Studies have shown that irrigating the nasal passages and cleaning the sinuses can relieve congestion and provide comfort. The use of a neti pot is an inexpensive, simple, and safe way to treat and prevent nasal congestion and sinus problems. Some people are choosing “neti” over surgery to alleviate years of painful discomfort.

What is a Neti Pot?

Neti is the ancient Asian practice of irrigating the nasal passages with a mixture of salt and water. The only items needed are a “neti pot” which looks like a little ceramic teapot, water, and some non-iodized salt available at your local supermarket. The spout of the neti pot is gently inserted into one nostril, while the head is tilted downwards, so that the water flows out of the other nostril. The nose is then dried. It should be done over a sink and takes about only 2-3 minutes from start to finish.

What are the Benefits of a Neti Pot?

  • Gets rid of pollen, dust, and irritants that accumulate in the nasal passages
  • Clears mucous from the nose
  • Relieves sinus pressure
  • Improves breathing
  •  Helps to relieve allergy symptoms and sinusitis
  • Inexpensive and easy to use
  • No drugs or medications are involved in the neti technique.

The neti pot is not suggested for those who suffer from frequent nosebleeds and should never be used with anything but water and salt. Detailed directions and diagrams are usually packaged with the Neti Pot. Purchase Neti Nasal Pots online, at  health food stores, drug stores, and some pharmacies.


Should I Take a Multivitamin? What are the Best Multivitamins?

July 21, 2009
Multivitamins

Multivitamins

Vitamin A, vitamin B, vitamin C, vitamin D, and vitamin E. Should you take one of each or a one-a-day multivitamin? That’s a question which causes much confusion for the average consumer. Most people should be taking a multivitamin each and every day to ensure optimum health and to strengthen the immune system against colds, viruses, and various other common ailments. Some studies show that vitamins may help prevent certain diseases including heart disease, osteoporosis, and maybe even certain cancers. There have also been published reports showing that people who lack certain vitamins and minerals in their diets tend to age faster. More and more evidence suggests that multivitamins are a good bet for most people. You should check with your doctor first if you have any pre-existing conditions or any specific needs.

Ideally, vitamins, minerals, and nutrients should come from a well balanced diet. However, the reality is that most of us aren’t eating enough of the right foods. The American Cancer Society suggests eating five or more servings of fruit and vegetables every day to help prevent cancer over a lifetime. To prevent diabetes, the American Diabetes Association suggests including fish in your diet 2-3 times a week. Most people are falling way short of these nutritional goals due to hectic lifestyles, poor eating habits, weight loss diets, and junk food. If you are one of those people who might not eat right every single day, a
multivitamin should be included in your diet as insurance and can help you get the essential
vitamins and minerals your body needs.

Who Else Should Take a Multivitamin?

Most people will benefit from a daily multivitamin, particularly pregnant women, people over the age of 50, dieters, vegetarians, and smokers. Smokers especially need their antioxidants. Cigarette smoke contains dangerous compounds called “free radicals”. These “free radicals” react with cells causing problems and abnormalities. Antioxidants can reduce their negative effects and greatly decrease the damage already caused by them. A good multivitamin should contain as many of the following vitamins and minerals as possible: vitamin E, vitamin C, vitamin B2, vitamin B3, and vitamin B6, zinc, selenium, and copper.

Which Multivitamin Should You Choose?

When choosing a multivitamin, look at the label and choose one that has nutrient levels at or close to 100% of the Recommended Daily Allowance (RDA). For most people, a typical multivitamin is sufficient. Reputable manufacturers of multivitamin supplements include Twinlab, Solgar, Country Life, Nature’s Best, and Natrol to name just a few. There are also specialty formulas out there specifically tailored for men, women, children, seniors, athletes and bodybuilders. Bodybuilders and athletes deplete the vitamin and mineral stores in their body through strenuous exercise and weight lifting. These vital nutrients need to be replaced for peak optimal performance.

Additional Multivitamin Tips:
  • Not all multivitamins are created equal. If you’re unhappy with your current multi, find a formula you truly like
  • Multivitamins come in capsules, tabs, and even liquid formulas. If you have trouble swallowing capsules or tablets, you may want to give the liquid formulas a try.
  • If a multivitamin upsets your stomach, try taking it with food. This usually helps.
  • Do not take more than is recommended on the package. Most formulas call for “one-a-day”.
  • Calcium is especially important for women. Try and choose a formula with 100% of the RDA Recommended Daily Allowance of calcium in each serving.
  • While iron is essential to the human body, too much iron for men can be toxic and can potentially lead to heart disease, cancer, arthritis, diabetes, and liver disease. Most vitamin manufacturers make an “iron free” formula specifically for men. Try and find a formula that contains less than 9 milligrams of iron which is the amount experts suggest should not be exceeded.
  • Try not to buy “cheap” vitamins from close-out or dollar stores. They tend to be of less quality than more trusted brands and may even be past their expiration dates.

Multivitamin Precautions:

  • Pregnant women should always consult their primary physician before undertaking any vitamin or supplement program.
  • Severe vitamin deficiencies require medical attention and should not be treated with dietary supplements.
  • Various medications have the potential of interacting with your multivitamins. Again, please consult your doctor if you are taking any medication for a pre-existing condition.
Remember, a multivitamin is no substitute for a healthy lifestyle and proper nutrition. Find a good multivitamin that is right for you, eat right, exercise often, don’t smoke, visit the doctor at least once a year and stay well.

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