www.determineyourhealth.com

 Article By: Dr.David Jockers, citizen journalist

(NaturalNews) Many trainers and fitness coaches continue to focus on high repetition exercises to produce the appealing curves many men and women want their bodies to look like. However, current science has shown that lifting heavier weights for fewer repetitions is more effective at increasing strength and enhancing metabolism.

A 2002 study compared the metabolic profile of women lifting 85% of their maximum ability for 8 reps, versus 45% for 15 reps. The test subjects who were lifting the heavier load for fewer reps burned more energy and had a significantly larger metabolic boost after exercise.

Another study looked at 2 groups of women over a 6 year period who performed squats and military presses at different intensity levels. The women who worked at 70-80% of their maximal for 8 reps had greater weight and body fat loss than crossover groups.

Training with heavier loads increases an individual’s “myogenic tone.” Heavy lifting forces the body to adapt to the increased demands and build more contractile proteins within the muscle. This process increases muscle density, enhances body image and provides sustainable muscle tone.

Training with heavier loads also increases an individual’s “neurogenic tone.” A critical response the body makes to increased loads is to enhance the amount of muscle fibers the nervous system will recruit at a given time. As a result, there is an increased sensitivity of the muscle spindle receptors and the alpha and gamma motor neurons. This adaptation increases the efficiency of movement for both complicated and simple tasks. It also gives the muscle a more ripped appearance.

High Reps with Lighter Weight: This form of exercise utilizes the aerobic system and stimulates an increase in blood flow to the muscle groups at work. This creates a “sarcoplasmic tone” that is based on fluid around the muscle. This sort of tone is considered “soft,” and is not sustainable. As little as 30 minutes after finishing the exercise the fluid returns to the circulatory system. Training like this over time results in an increase in capillary density and improved blood & oxygen supply to the muscle group.

It does not, however, maximally stimulate muscle fibers to produce new contractile proteins. In addition, the nervous system is not challenged at a high intensity with this form of exercise. Therefore, it doesn’t improve myogenic and neurogenic tone and sustainable muscle tone is generally not gained.

For Best Results:

1. Perform multi-joint, compound exercises like squats, dead-lifts, bent-over rows, pull-ups, over-head press, and push-ups to drive up your metabolism and muscle building potential

2.Utilize a resistance that is 70-90% of your maximum and perform to max for 3-12 reps for 2-3 sets.

3.Use short-rest between sets (10-30 secs max) to keep your oxygen debt high as this will increase post-exercise fat burning potential.

http://www.nytimes.com/2010/04/06/h…
Med Sci Sports Exerc. 2002 Apr;34(4):715-22.
Med Sci Sports Exerc. 2009 Dec 14.
http://www.bodybuilding.com/fun/ber…
http://www.criticalbench.com/high_r…

Article by: Todd Mumford, citizen journalist

(NaturalNews) A strong immune system is at the heart of our very wellbeing so we can fight off most diseases and conditions that come our way. But if our immune system is weakened for whatever reason, we become very vulnerable. Holistic medicine recognizes that illness is not caused by viruses and bacteria but by weakened immune systems.

Fortunately, there are many natural immune system boosters and most of these are based on common sense and a balanced lifestyle.

- Lemon is an easy way to start. Add lemon juice to a glass of water or your cup of tea daily to help maintain your body’s internal “climate” at a pH that supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environments.

- An herbal boost from the large selection of medicinal herbs, well known for their immune strengthening properties that are even safe for children too, will give your body additional support during the winter months.

- Essential oils are a particularly effective natural immune system booster. When treating conditions such as acne, hemorrhoids, anal fissures, shingles, eczema, arthritis, Candida, athlete’s foot and nail fungus with products formulated from essential oils, part of the healing process is to ensure the formula is absorbed into the blood stream. This is achieved by massaging a drop of the treatment under each foot. This boosts the immune system and acts as a preventative.

- Eat raw fruits and vegetables rather than the cooked version whenever you can. Their nutritional content is unparallel, with many antioxidants to protect those cells in your immune system from damage by toxins in the environment. Eat as many different colors of fruit and vegetables as possible. Dark colored produce such as berries, kale and broccoli are especially good as well as nuts, seeds, garlic and kelp.

- The foods that boost immunity contain Vitamin A, Vitamin C, Vitamin E, Carotenoids, Bioflavonoids, Zinc, Selenium and Omega-fatty acids. Spirulina is good as a naturally digestible food because it supplies so many of the nutrients you need.

- Remind yourself to drink lots of water. Your urine should be the very palest of yellow otherwise you are just not drinking enough.

- Make sure you are getting enough sleep. You know how much you need as an individual and it most likely means you have to go to bed earlier every night to achieve the hours of sleep you require.

- Whatever the weather, spend more time outdoors and take the opportunity to exercise while you are there. Encourage the whole family to do the same.

- And have a good laugh. Laughter significantly increases the activity of T cells and other markers of healthy immune function. If we can laugh, we will automatically relieve our stress levels.

Remember too that if you have taken antibiotics recently, you will need to restore the healthy flora balance in your body by taking a probiotic containing acidophilus. Unfortunately, antibiotics can harm the good bacteria in your system, and therefore your immune system, while they are fighting an infection in your body.

Now that you know what you should be doing to boost your immune system in a natural way, here are some of the things that you should be avoiding: coffee; sugar and artificial sweeteners; smoking; alcohol and drugs; processed food and saturated fat.

If you can boost your immune system by following many of these suggestions, you are much less likely to become sick. You have a good chance of avoiding those other conditions that can rear their ugly heads when your immune system is compromised.

Sources

http://www.holisticonline.com/cance…

http://www.askdrsears.com/html/4/T0…

http://www.amoils.com/health-blog/b…

Article by:  Paul Fassa, citizen journalist

(NaturalNews) There’s a vastly underrated herb that is commonly used as a spice for hot foods. Its powder is derived from ground up dried shells of chili peppers. Famed herbalist Dr. John Christopher was so involved with this herb that he was nicknamed Dr. Cayenne. And Dr. Richard Shultze recommends putting cayenne at the top of the ten most important herbs to have in a home “… because it will make the other nine work better”.

Cayenne powder is an instant blood flow stimulant, enabling it to promote blood circulation and carry other nutrients to cells more efficiently. But additionally, cayenne has its own set of virtues, especially when it comes to cardiovascular health.

Ten Reasons To Use Cayenne

1. Strengthens the heart, even stops heart attacks in progress
2. Increases blood flow and cleans arterial wall plaque while rebuilding red blood cells
3. Aids digestion, even helps eliminate ulcers (surprise!)
4. Stimulates the liver and helps heal the gall bladder
5. Kills prostate cancer cells and shrinks tumors
6. Anti inflammatory eases arthritis
7. Shrinks hemorrhoids
8. Topical application on open wounds stops bleeding
9. Emulsifies triglycerides
10. Anti fungal, promotes waste elimination

All inexpensive and without side effects, cayenne is unlike Big Pharma heart meds that run up a large monthly bill with side effects that demand other meds, unless death becomes the first side effect!

Choosing and Using the Right Cayenne

These days, commercial chili peppers are getting irradiated more and more. So it’s best to get organic cayenne powder from a reliable source. Cayenne powders are rated according to their heat potential with Scofield Heat Units (SCUs), usually at 40,000, 60,000, and 90,000 SCUs. If you’re new to this, start at 40,000 SCUs. For maximum effectiveness, less than 40,000 SCUs should be avoided.

The SCU level determines the level of capsaicin, which is the essential ingredient of cayenne. There are even capsaicin capsules, which are not considered as effective as taking the powder in solution. The solution’s heat kicks the nervous system into high gear through the nerve endings of the mouth and throat. Most users prefer mixing a teaspoonful of cayenne pepper with a glass of lemon and water.

Start with a quarter or half teaspoonful to get used to it while building up to a full teaspoonful up to three times daily.

But this author, who is not a fan of hot, spicy foods, uses it differently. One teaspoonful of cayenne powder can be mixed into a small amount of plain water in a lidded jar, enabling you to shake it for optimum mixing. Use just enough water to take it all into the mouth with one big gulp. Then hold it in the mouth very briefly before swallowing it completely.

Follow up by sipping a glass of cold beverage, especially one that also is also good for the cardiovascular system, such as Jamaica (huh-my-ka) or hibiscus tea, or maybe even some cold Hawthorne tea. These help cool down your mouth and throat while adding to the heart health benefits.

Dr. Schulze explains: “Cayenne pepper contains many wonderful phytochemicals, vitamins [extremely bioavailable C & E], and minerals [including magnesium]. It cleans the blood allowing hormonal signals to make their way unimpeded through your system, thus the enhanced immune response.” (Phrases in brackets from Dr. Christopher).

As stated earlier, start small and build up to a full teaspoonful two to three times a day each day. It does get easier, and it doesn’t get any cheaper or safer for maintaining or creating cardiovascular health as well as adding all the other health benefits mentioned above. Bottoms up!

Sources for more information include:

Cayenne Pepper: The King of Medicinal Herbs http://www.cayennepepper.info/

Support Heart Health Inexpensively
http://www.naturalnews.com/026285_h…

Report: Cayenne for Heart Health by Dr. John Christopher
http://www.herballegacy.com/Cayenne…

Cayenne Pepper for Improved Blood Flow
http://www.healingdaily.com/detoxif…

Article By: Todd Mumford, citizen journalist

(NaturalNews) The healing properties of essential oils are many, varied and extremely effective. The list of plants providing these healing essential oils is almost endless. Here is just a small handful:

- Clove bud or lemongrass for numbing pain
- Chamomile or geranium for anti-inflammatory action
- Cinnamon or ginger for relieving pain by producing heat
- Lemon eucalyptus or lemon verbena for relieving pain through relaxation
- Sandalwood or tangerine for inducing sleep
- Peppermint or basil to inhale for headaches
- Marjoram or neroli to relieve stress
- Angelica or bergamot for depression
- Cardamom or jasmine to stimulate and make you alert
- Ylang ylang or rose to lower high blood pressure
- Thyme or garlic for powerful antibacterial agents
- Bay rum or geranium lavender for more gentle antibacterial oils
- Juniper or Melissa for treating viral infections

Lavender is the most popular of plants for its healing properties. It is a natural analgesic, anti depressant and anti inflammatory agent. Lavender originated in the Mediterranean basin but because of its fragrance and medicinal benefits, it has moved with migrating people and is now found worldwide. Lavender oil is the most important medical component of the plant and contains several distinct chemicals with healing properties that complement one another. It is one of the few essential oils that can be applied directly to the skin undiluted but should never be taken internally.

The most common way in which essential oils enter the body is through the nose and the skin. Oils absorbed through skin pores and hair follicles enter the bloodstream and circulate throughout the body. Because you smell the fragrances as the oil is rubbed on your skin, you can often benefit from both inhalation and the topical administration.

Smells are very important in our lives – they so often trigger memories of events in the past that we had almost forgotten. In addition, smells can initiate different physiological responses that can go so far as to affect our entire body and mental outlook and those healing properties in essential oils include the different smells produced.

The cost of making essentials oils is high, so most commercial product fragrances do not use the genuine article but rather those that are chemically synthesized. They might smell like the real thing but they will not have the healing properties – quite the reverse as many of the chemicals used may even be harmful by causing an allergic reaction.

Two treatment therapies that use essential oils for their healing properties are:

- Psycho Aromatherapy where essential oils are used to either stimulate or relax the brain. Some oils can have calming and tranquilizing effects while others are energizing. These oils can relieve depression, stress and anxiety and promote a general feeling of well being.

- Therapeutic Aromatherapy where essential oils treat medical conditions.

Whatever condition you might be suffering from, there may well be a healing natural oil product to treat it. These products are made from essential oils with all the healing properties that they bring. Such products are specially formulated to target a specific condition so there is no hit and miss. Essential oils are highly complex mixtures of often hundreds of individual aroma compounds so research, knowledge and experience are needed to get the perfect mix.

Importantly, the healing properties of essential oils have tremendous potential to reduce our reliance on pharmaceuticals with their synthetic ingredients and adverse side effects.

Sources:

http://www.healingtherapies.info/Ar….

http://www.amoils.com/health-blog