Lose Belly Fat Quicker and Build Muscle With This Six-Pack Diet

By Troy Van Spanje                         

An eating plan to double your fat loss without missing any muscle-building nutrients. This is a good way to start your diet with this recipe that is very easy to follow. This very much suitable for every type of person for every type of activities each may have.

There are so many benefits of eating healthy it may be difficult to summarize all of them. But even though people already know how beneficial it is to eat good diet, there are still many who are struggling with their existing diet. Just how beneficial is a good and healthy food intake and why should people eat the healthy kinds of foods?

Follow this easy diet and start feeling healthy and strong! This will definitely change and impact your life for the better and achieve more!

Greens

Loaded with vitamins, greens will balance out your hormones and transfer protein right where it's needed. Also very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That's good news if you're watching your blood sugar.

Morning

3 asparagus spears

Lunch

2 handfuls spinach

Afternoon

2 handfuls broccoli

Before bed

500ml greens drink (Green Vibrance Powder)

Protein

To compensate for the calorie deficit you're creating, you need a lot of protein. Split it across the day and aim for 1g per 0.5kg of your bodyweight. Below is a breakdown for the average 80kg man.

Morning

3 boiled eggs

Afternoon

2 chicken breasts

Evening

1 rump steak

1 handful kidney beans

Any time

1 protein shake

Total protein: 160g

Fats

Fat doesn't actually make you fat. Refined carbs are to blame for the podge around your middle. Healthy fats fuel your training, encourage muscle growth and, crucially, teach your body to burn fat for energy.

Morning

1 handful cashews

1 tsp coconut oil

Lunch

1 avocado

Evening

1/2 handful mozzarella

Before bed

1 tbsp almond butter

Total fats: 83g

Carbs

Yes, you need to cut back on these to build six-pack abs, but most of the carbs you do put away you'll eat before bed. That's right: this improves sleep quality and recovery, reducing cortisol and body fat. Here's what you should tuck into each day.

Morning

Handful blueberries

Lunch

1 banana

Evening

Large spoon sweet potato mash

apple

Total carbs: 123g

Article Source: https://EzineArticles.com/expert/Troy_Van_Spanje/2018021

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Acupuncture for Relieving Chronic Pain

By Jexy Rodriguez                

Many people learn to live with chronic pain and do not consult a specialist to help relieve the daily ailments. In some cases, ignorance of the pathology or the widespread belief that aging means to live with pain, many do not receive the appropriate treatment capable of subtracting pain, slow the evolution of the pathology and, therefore, improve their quality of life.

Currently, we are living in a new era in medicine, since the alternative medicine is added to the traditional medicine, which combined to achieve better results in the inhibition of chronic pain. One of those techniques, which is gaining adherents every day, is acupuncture.

Acupuncture is effective in 49 diseases and disorders

This traditional Chinese technique arises from the conception of the body as a network of interconnected points through which energy flows. When there is a blockage or stagnation of that energy in the canal, it is when the pain occurs.

The acupuncture is to stimulate anatomical locations on the skin through the insertion of thin metal needles. Their placement in specific areas of the body called acupuncture points, allow better electrical conduction which is capable of provoking biological responses in the patient. In this way, they (acupuncturists) provoke stimuli in the nervous, hormonal and immune system that manage to restore the body to a state of equilibrium.

Such is its effectiveness, that the World Health Organization has described this technique as an effective option against pain. In addition, it is effective in at least 49 diseases and disorders. Especially, it has demonstrated great benefits in the treatment of low back pain, postoperative pain, and fibromyalgia, neuropathic, joint and musculoskeletal pain. It also acts on hormonal and nervous system levels.

Although it is a simple and painless technique, it is not completely innocuous, special care should be taken in pregnant patients, in infected areas, patients with blood clotting problems or serious neurological or psychiatric disorders. Even so, it is necessary to go to the pain specialist beforehand, who will determine the suitability of alternative medicine in the case of each patient.

Benefits of Acupuncture

Acupuncture has been shown to have benefits in the treatment of chronic pain, but also in many other aspects, such as improvement in physical recovery, digestion or reduction of stress, anxiety, and depression. It has also been seen as improving the circulation of blood since it regulates the blood flow favoring the contribution of nutrients and oxygen in the body.

This method of traditional Chinese medicine has been used for several years in different hospitals throughout Europe and U.S and has already begun to be implemented in some centers in the Middle East for treating chronic pain and improve the quality of life of patients.

Medications are often not enough to treat chronic pain, but there are alternative therapies that are showing success in dealing with this condition. Although the pain is supposed to be good because it warns us of injuries, infections or illnesses, it is not so useful when it never goes away.

A better way to relieve pain

Chronic pain can come from many causes, from migraines to cancer, and persist from a few months to live after injury or illness. It can disrupt sleep, because of depression and anxiety, lower libido, affect social relationships and affect memory and cognitive functioning.

Usually, the first defense against this threat is medication, but not enough and carries risks like upset stomach or addiction. That is why more and more people are turning to acupuncture to relieve chronic pain.

Science is slowly incorporating this ancient practice of Chinese medicine, although experts have not yet discovered why inserting needles into the skin helps relieve back pain, injury, and diseases such as fibromyalgia. According to some specialists, acupuncture blocks pain signals or stimulates the body to release painkillers.

Several studies showed that patients who received acupuncture had less migraine or injury pain than those receiving standard drug treatments. Even when progress was modest, the great advantage of this practice was the lack of side effects. In addition, even if the needles are not placed exactly along the meridians (energy channels, according to Chinese tradition), patients receive equal benefits and if done correctly, this procedure causes little or no discomfort.

Among its many benefits, Acupuncture helps to improve blood circulation and lower blood pressure, encourage the elimination of toxic products through the lymphatic system, improve muscle tone, prevent muscle atrophy, and reduce emotional stress.

Scientists know that physical contact helps in reducing pain, although they do not know how this mechanism works. In addition, specialists argue that soft touch and acupuncture therapy decreases the production of cortisol, a stress-releasing hormone (in turn, associated with increased pain). However, despite all positive studies, experts are still not sure how many messages need to be applied or what type they should be before a particular pathology.

MaxWell Medical is one of the best medical care facilities in New York with experienced health professionals whose mission is to provide personalized attention to patients. We are the expert in pain-relieving therapies and rehabilitation. We offer different solutions to improve your health with pain relieving treatments to improve the quality of your life. That is why we put at your service a magnificent portfolio of professionals to evaluate your symptoms and provide the best medical treatments.

Article Source: https://EzineArticles.com/expert/Jexy_Rodriguez/2496349

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Why I Believe In Acupuncture?

By Richard Brody                       

My first exposure to acupuncture, was in the 1970's, when I observed, at a hospital, in New York City, a demonstration, of using acupuncture, as a primary anesthetic, instead of drugs, chemicals, gas, or any of the usual methods, This amazed me, because, there appeared to be no pain or discomfort, during the procedure, and was, obviously, somewhat safer, and non - invasive, than other approaches. This experience opened, my mind, to learn more about acupuncture, and how it might have benefits, in a variety of circumstances, and conditions. More than a decade, later, I was experience spasms, in my jaw, apparently, after oral surgery, because, I have a small mouth, and the stretching, created, a reaction or trisma. After a few days, we were in New York's, Chinatown, and I noticed, a sign, behind a Chinese Herb shop, for an acupuncturist, on the premises. I felt, I should try it, because I believed, either it would benefit me, or, at the very least, there would be, no detrimental, side - effects. Less than an hour later, my discomfort was permanently, relieved!

1. Shoulder/ knee/ lower back discomfort/ pain: After decades of athletics, and other use, I experienced significant shoulder pain and discomfort. I went to an Orthopedist, who stated, the cartilage, was reduced, and there was a degree of bone - on - bone, rubbing, etc. He explained the challenges of shoulder surgery, and stated, I might benefit from a cortisone shot. Unfortunately, the shot did not help, and the discomfort continued. Someone told me, about a great acupuncturist, in my town, and, so, I made an appointment. For the last several years, I have gone, approximately, fifteen, to twenty times, to this doctor, and, found a considerable amount of relief, from the treatments. While the underlying cause of the issue, including arthritis, and excess use, remained, the treatments appeared to reduce the inflammation, and, for two, to three weeks, at a time, are extremely beneficial, to me. When I've experienced discomfort/ pain, in my knees, and/ or lower back, these treatments have been quite helpful, etc.

2. Weight management: While I have not used acupuncture for weight management, I have come into contact, with many individuals, who have.

3. Stress/ tension: I have observed, numerous successful treatments, with those, using acupuncture, to relieve their stress, and tensions, in a non - invasive, non - drug, manner.

If we open, our minds, to the benefits of age - old, successful treatments, such as acupuncture, many illnesses and challenges, might be addressed, successfully, in a safe, reliable way. The more, we know, and examine, alternatives, the better off, we all might be, from a health - perspective!

Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands, conducted personal development seminars, for 4 decades, and been involved, with alternative health, for generations. Rich has written three books and thousands of articles. Website: http://plan2lead.net and LIKE the Facebook page for alternative medicine: http://facebook.com/althealth

Article Source: https://EzineArticles.com/expert/Richard_Brody/492539

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How To Achieve Your DREAMS?

By Richard Brody                 

How often, are we instructed, to try to live our personal DREAMS, while, often, not fully recognizing some of what that requires, and why? Henry Ford is often credited with saying, You can think you can, or can't. Either way, you'll be correct. That is relevant, because, one has little, to, no chance, of achieving these, unless/ until, he first, takes the time, and makes the effort, to identify, understand, and be personally motivated, by specific things/ conditions/ circumstances, first! With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, using the mnemonic approach, what this means and represents, and what it means, in terms of, our overall health, and well - being.

1. Delve deeply; discover; directly; desires: Dreams must be personal, and avoid the error, of, merely trying to adopt those, of others, and, Keeping up with the Joneses! One must look, directly, at the possibilities, and discover, which of his desires, are the most important, and might, have the greatest influence/ impact, over his life!

2. Realistic; relevant; responsive; responsible; ramifications: Avoid the temptation to tell yourself lies, and, instead, be realistic, and know your strengths, as well as areas of personal weakness! How relevant are your aspirations, to becoming, happier and healthier? What might you, proceed, to be, as responsive, as possible, for your own, best - interests? Give yourself a thorough, check - up, from the neck - up, in a responsible way, in order to avoid as many undesirable ramifications, as possible!

3. Emphasis; endure; enrich: How do you know, where to place your most emphasis, and, are you prepared to proceed, persistently, and endure/ overcome, life's obstacles and challenges? Are you actions, focused on enriching yourself, towards getting closer, to your genuine dreams and aspirations?

4. Attitude; aptitude; attention: You'll only address your personal dreams, when you proceed, forward, with a true, positive, can - do, attitude, and combine your considerations, focus, and emphasis, with a well - developed, relevant aptitude, and skill - set! Will you commit, to focusing most of your attention, on your personal priorities, instead of getting, hung - up, on the petty stuff?

5. Motivate/ motivating; meaningful; make mark: Achieving any dream, means, effectively, proceeding, towards making your mark, for the better! Will you live a truly, meaningful, existence? Will you motivate, yourself, on a daily basis, and will this motivating, mind - set, help to make you happier, and more fulfilled?

6. Solutions; strengthen; serve: How one serves his needs, and creates viable solutions, which strengthen him, and create a path, to greater success, often, differentiates between one, who lives his dreams, versus, abandons them!

Are your personal DREAMS, truly, meaningful, to you? Focus on ways you can, instead of why it might be difficult!

Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands, and conducted personal development seminars, for 4 decades. Rich has written three books and thousands of articles. Website: http://plan2lead.net and LIKE the Facebook page for alternative health: http://facebook.com/althealth

Article Source: https://EzineArticles.com/expert/Richard_Brody/492539

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Eating to Lower Cancer Risk

By Bonnie R Giller             

Cancer is the second leading cause of death in the United States. According to the National Cancer Institute, in 2019 about 1.8 million people were diagnosed with some type of cancer whether it be breast cancer, prostate cancer, pancreatic cancer, and so forth.

Cancer is a disease where cells divide and grow at a rate faster than they normally should. This excess cell growth destroys body tissue and forms a tumor. Cancer is thought to happen in three stages: initiation, promotion, and progression. Diet is a powerful tool that can help to slow or even reverse the promotion and progression stages.

Nutrition and Cancer

Nutrition is an important factor in cancer treatment and prevention. While your diet won't make you immune to developing cancer, it can certainly help to lower your odds.

Scientific research conducted by medical professionals such as Dr. T. Colin Campbell, Dr. John McDougall, and Dr. Dean Ornish suggests a diet which maximizes whole plant-based foods can be beneficial in helping fight cancer. This means eating lots of fruits, vegetables, whole grains, legumes, nuts, and seeds daily. You don't have to eat a diet exclusive to plants, but it's a good idea to make them the main star of the show.

5 Tips for incorporating more fruits and vegetables into your diet:

1. At breakfast, top cereal, pancakes or oatmeal with fresh berries, bananas or peaches.

2. Pre-washed and pre-cut fruits or vegetables makes for a great easy, fast and healthy snack.

3. Incorporating more salads into your diet is a great way to get in a lot of vegetables.

4. Make your plate colorful, incorporating three different vegetables with protein (i.e. spinach, carrots, and beets).

5. Fruit salad or baked fruit is a great alternative for dessert.

5 Tips for incorporating more whole grains into your diet:

1. Instead of white bread, white pasta, or white rice, try whole wheat or whole grain bread, whole wheat pasta, or brown rice as a healthier alternative.

2. Use whole grains as side dishes such as pilafs, barley or quinoa.

3. For breakfast, try whole grain cereals, whole wheat pancake and waffle mixes, or whole grain hot cereals.

4. Enjoy whole grain crackers as a snack.

5. Choose alternatives to processed and red meats:

- Fresh roasted turkey or chicken makes a good substitute for red meat.

- Tofu or tempeh can be used in almost any recipe as a substitute for meat.

- Choosing turkey sausage or turkey bacon with breakfast is a better option than beef sausage.

- Egg salad or hummus is a good substitute for lunch meats.

If you are undergoing chemotherapy treatment for your cancer, it's possible you are experiencing a loss of appetite or change in taste preferences. Foods may taste metallic or perhaps you experience nausea. This certainly makes eating and proper nutrition a challenge. Unfortunately, eating less food in this situation can lead to malnutrition. This is why it's important for you to eat enough nutritious food, so your body has the energy it needs to heal and fight infections.

Some strategies you can test out to get through this difficult time include minimizing cooking odors, eating high calorie, high protein foods, small frequent meals, and sip only small amounts of liquids during meals. If you continue to have issues with food, talk to your doctor or a registered dietitian for more help.

We can fight cancer with the foods we have on the end of our forks. Listen to your body and eat what makes you feel good.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets

Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook/

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Some Food Pairings That You Need To Avoid

By Aakanksha Vatsal 

Can Fruits be eaten with or after a meal? which proteins can be combined with starchy foods? DO some food decrease your digestive rate? Are there some food combinations to avoid?

These are a few questions that I will attempt to address in this article. I have also described the reasons why a few food combinations are beneficial and why some of them must be strictly avoided.

Before understanding the rules regarding the best and worst food combinations, let us define every food category:

• Starchy foods: Pasta, bread, cereals, grains, potatoes/ sweet potatoes, winter squashes or pumpkin
• Non-Starchy foods: Asparagus, cabbage, cauliflower, cucumber, onions, brussels sprouts, artichokes, broccoli, celery, eggplant, mushrooms, leafy greens, peppers or zucchini
• Proteins: Chicken, beef, eggs, fish, seeds, nuts, beans, legumes or soy products like tofu.
• Fruits: Includes all the acidic, less acidic, sweet fruits and melons

Lets look a few food pairings or combinations that have to be avoided:

1. Latte and a croissant:

This breakfast combination consists of processed foods like croissant, which lacks fibre. This combination spikes the blood insulin levels and can lead to a serious sugar crash. It further decreases the energy production in the cells and allows the liver to store the excess calories as fat instead of using them as fuel.

As an alternative, it is better to include a whole-grain English muffin and a Black coffee in your breakfast. This combination is rich in fibre and low in fats. The caffeine in the black coffee will help the cells burn fat faster, while the whole grain muffin will cause a slow release of energy.

2. Fruits with a meal:

Fruits are a rich source of sugar and can break down at a faster rate compared to a heavy meal, which consists of meat, vegetables, starch etc. This leads to a fermentation reaction in your stomach and causes many digestive issues.

Similarly, combining some fruits with dairy can lead to bloating. Avoid eating citrus fruits with milk, however, you can eat dates and milk. Fruits must be consumed individually, and not with any other foods. The best time to eat fruits is in the mornings, on an empty stomach, with a glass of water, as it helps in detoxifying your system. You can also indulge in a fruit as an afternoon snack rather than reaching for those chips!

3. Dairy products with meat, fruits or vegetables.

Milk needs to be consumed alone. You can use a few spices like cinnamon and cardamom to enhance the flavor of milk. Avoid using milk with sour foods. The acidic nature of these fruits curdles the milk in the stomach and can lead to many digestive problems. You can eat dates and milk.

Dairy products like cheese and yoghurt with fish, eggs, beans, meat etc., must not be combined together.

On the other hand, clarified butter or ghee can be used for cooking vegetables as it displays similar properties as cooking oil.

4. Beans with dairy, eggs, fish, meat or fruit.

Though beans are very beneficial and product vital micronutrients like Iron and magnesium, they contain a high quantity of soluble fibre, which can lead to flatulence. Combining this food product with meat, eggs or dairy can become very difficult to digest and can lead to bloating.

Instead pair beans with nuts, other beans, vegetables or lentils. These need to be cooked well to aid in digestion.

5. Melons with other foods:

Melons must always be consumed on their own or not consumed at all. They MUST NOT be combined with dairy, grains, fried foods, eggs or starchy foods.

Hence, in summary, some of the food combination rules are as follows:

1. Foods that CAN be combined:

• Starchy foods can be combined with the non-starchy items

2. Foods combinations that MUST be avoided:

• Starchy foods and proteins

• One form of protein with a different form

3. Some foods that NEED TO BE EATEN ALONE

• Melons

• Dairy

These rules are based on the fact that all different categories of foods are digested at different rates and generate different by-products. For instance, the starchy and non-starchy foods can be combined together since they can be digested at the same pH level; while starches and proteins are digested at different pH levels.

Also, some foods like fruits are digested faster than proteins, and hence need to be eaten separately. If combined, it can overload the digestive system and decrease its efficiency.

Let's look at one example of an ideal food combination:

1. Breakfast: You can include a fruit bowl with bananas, berries or grapefruit
2. Mid-morning snack: A whole-grain toast with avocado, or scrambled eggs or veggies. (DO not add cheese since 2 proteins must be avoided and also dairy is eaten separately). You can have a cup of black coffee.
3. Lunch: A tofu or chicken salad with veggies like lettuce, peppers etc. You can also use a vinaigrette or olive oil dressing on the salad.
4. Afternoon/Evening Snack: You can include a fruit like apple or pear. It should be 2-3 h before your dinner
5. Dinner: Brown rice with any one protein of your choice.

These food combinations are based on the ancient Ayurvedic theories regarding which foods work best. Though, not all the rules can be practically followed, you can always try your best to incorporate a few of these rules in your daily lives. Remember to include a large variety of foods in your diets to derive the maximal amount of nutrients.

Please check my video about 5 food Pairings to avoid https://youtu.be/jD6GkBFGViU

Subscribe to my YouTube channel if you are interested in more of such content https://www.youtube.com/channel/UCj7mbqx8UfhuHpJc0mpDvaw/

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How to Manage Hypertension Using Natural Ways

By Jhony Gill             

While prescription drugs can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, most people can bring down their pressure naturally without medication with home remedies for low pressure (called hypotension). First, get to a healthy weight (these tips can help you get there). Then try these strategies to reduce the risk of heart disease.

High blood pressure plays a contributing role in more than 15% of deaths in the United States.

some points are given below these points are helpful for control hypertension

1. Go for walks

Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood. Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmHg over 6 mmHg, found the study.

2. Breathe in deeply

Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night for low pressure. Inhale deeply and expand your belly. Exhale and release all of your tension. (Try these stress-busting yoga poses to relieve tension.)

3. Pick potatoes every day

Loading up on potassium-rich fruits and vegetables is an important part of any pressure lowering program, says Linda Van Horn, Ph.D., RD, a professor of preventive medicine at Northwestern University Feinberg School of Medicine. Aim for 2,000 to 4,000 mg of potassium a day, she says.

4. Be salt smart

Certain groups of people-the elderly, African Americans, and those with a family history of high blood pressure-are more likely than others to have a pressure that's particularly salt (or sodium) sensitive.

5. Indulge in chocolate

Dark chocolate varieties contain flavanols that make blood vessels more elastic and increase the chances of low blood pressure. In one study, 18% of patients who ate it every day saw pressure decrease

6. Take a good supplement

In a review of 12 studies, researchers found that coenzyme Q10 reduced pressure by up to 17 mmHg over 10 mmHg.

7. Drink light alcohol

According to a review of 15 studies, the less you drink, the lower your blood pressure will drop-to a point. A study of women at Boston's Brigham and Women's Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day.

8. Relax with music

They asked 28 adults who were already taking hypertension medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly.

I think Firstly, get to a healthy weight. Then try these strategies to reduce the risk of heart disease.

Article Source: https://EzineArticles.com/expert/Jhony_Gill/2563346

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Ageing and Exercise

By Richard Hardcastle            

You do not have to fall apart as you get older - It is very possible to slow down or even hold back the ageing process. When we pass the age of 50, our bodies face a variety of anatomical and physiological changes. We can reverse or slow down these changes through regular physical activity.

Joseph Pilates Thinking and Exercises

Joseph Pilates said "the spine was the key to physical and emotional well-being. Neutral spine alignment is everything." He went on to say "If your spine is stiff at 30, you are old. If it is flexible at 60, you are young."

Pilates training develops deep core muscles in the back and abdomen to support the spine. Many people including myself, can adhere to his exercise system. It has true benefits to health as we grow older.

He was so ahead of his time. On a global scale, only over the last 25 years have we really taken onboard his ideas. His exercise system is the way forward for older people to enjoy later life. It can transform your all round mobility, strength, and posture well into your 80's and beyond.

If you take a look on YouTube at some footage of Joseph Pilates exercising in his later years, you can only be awe inspired by his physicality and mobility.

Neuromuscular Changes

• Less production of testosterone
• Muscle loss including fast-twitch muscle
• Connective tissues less elastic with age

We are at our strongest and most powerful in our thirties. This remains constant up to our fifties.

After this, we lose around 10 oz of muscle mass every year. By around 70, men and women will face a 40% reduction in muscle mass. Sound scary?

This muscle loss is due partly to less production of testosterone. The loss of muscle also includes fast-twitch muscle fibres (muscles used for quick movement). The risk of falling in the elderly is linked to this combination of decreased fast-twitch muscle and overall muscle loss.

Connective tissue becomes less elastic with age too, which explains why many elderly people complain of muscle stiffness.

Resistance exercises for older people show sustained or increased muscle strength, elasticity and muscle mass.

Body Composition

As we get older, muscle mass reduces whilst body fat increases. As mentioned earlier, this decline in muscle mass is due to less production of testosterone. Because muscle uses more calories than fat, the combination of muscle loss and fat increase slows down your metabolic rate.

Aerobic and resistance training can increase the muscle mass. After resistance training, the muscles burn fat to re-build and strengthen themselves. This is where the fat loss occurs. Using these exercises stops the onset of weight gain in the form of fat.

Changes in diet can also enhance your body composition in the ageing process. Increased protein intake combined with reduced carbohydrates, will help maintain muscle mass and reduce body fat. Unless you reduce your calorie intake with age, you will naturally gain weight in the form of fat.

Body Posture

As we get older, our bodies weaken. Known as 'Kyphosis', the shoulders round and the head comes further forward.

Weight-bearing exercise or resistance training helps keep the skeletal and muscular system strong, thus preserving your back in the correct position for a good body posture.

Gait

This is the term used to describe how we walk. With age, the speed and stride length decreases. The pelvis can tilt and ankle movement can reduce.

• Core strength training keeps the abdominals strong which stops the pelvic tilt.
• Regular mobility exercises maintains good mobility in the ankles.
• Moderate aerobic exercise sustains good stride length and frequency.

Being fit and strong into your 80's and beyond is very doable. The most sensible way to start a fitness program, especially if you are new to training, is to consult a professional gym instructor or personal trainer. They will assess your current health and fitness levels before setting up a training program that suits your needs and yours alone. As you gain in strength and fitness, your trainer will notch up your aerobic and resistance exercises. Don't worry, your fitness instructor will manage your exercise regime so it is always safe and progressive.

Rick Hardcastle

Hi, I am a web copywriter. The article about 'Ageing and Exercise' is related to some content I wrote for a Personal Training website. Good writing means you consider every type of reader that is likely to visit your website. Your target audience requires information that educates them about your products or services. Emphasis on benefits rather than features about your business puts your reader first. Content is the key to optimize your site on Google and other search engines. Quality copy will impress Google and more importantly, it's readers- it will not only help your page ranking, but will encourage more visitors to your site. Visitors means business right.

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You Are What You Eat - How Fat Loss Reviews & Bodybuilding Reviews Can Help You Reclaim Your Health

By Cumba Gowri 

Every time you put a morsel of food into your mouth, you're making a decision - about your mind and your body. They are affected by everything you eat, in a way that modern science is making clearer through new research.

What you eat is responsible for making you tired and exhausted, or keeping you energetic, vibrant and ready for action. It's the choice of food you eat that helps keep you calm and clear, and makes you glow with good health, or relish a healthy weight, or stay fit and trim.

Your dietary choice is guided by an undeniable reality. Anything that enters your body will influence your health. And whatever exercise you do will impact your vitality. And that's great news. Because through diet and exercise, you can improve and enhance your health dramatically.

You can choose to direct their power towards regaining your youth and healing your body, keeping it safe against future illness, or wear and tear. In that sense, healthy eating choices are magical in their effect.

Upgrading your diet to healthier choices and deciding to exercise regularly are the first steps in embracing a better lifestyle. There are some kinds of food that are very rich in nutrients. Those are the foods you should have more of in your diet, while the other alternatives that provide empty calories and unhealthy additives to your diet should be ruthlessly eliminated.

Some types of exercises and workouts are extremely effective at muscle gain and weight loss. Eating whole, unprocessed plant foods which are loaded with several health-enhancing compounds can rewind your biological clock and counter the effects of aging. You'll find yourself feeling younger, healthier and more fit when you do these exercises.

Such diets that are rich in minerals, vitamins, anti-inflammatory fatty acids and other healthy components can get rid of wrinkles, lower blood pressure, reverse diabetes, prevent bone weakness and injury and have several other health benefits that will make life more pleasant and enjoyable.

Exercise regimens that are tailored to your body type and physique can let you gain muscle, improve flexibility and develop strength without stressing your system too much or causing injury. And you'll do it without taking dangerous drugs or supplements.

So which are the most popular diets and exercise programs to follow? You'll find a list of them on good review websites that will help you choose the right diet and workout for your unique needs.

What are the popular diets and exercise programs? On the Fat Loss Reviews hub and Body Building reviews website, the focus is on reviewing the best fat loss and muscle gain programs available. Come along and take a look.

Article Source: https://EzineArticles.com/expert/Cumba_Gowri/72706

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Two Keys to Reducing Stress

By Christy Geiger     

What symptoms do you exhibit when stressed? How do they show up for you?

Often stress shows up in a wide variety of ways: physical, mental and emotional.

Physical signs include headaches, muscle tension, upset stomach, restless sleep, shaky/sweaty hands, and fidgeting.
Mental signs include being easily distracted/unable to focus, being more forgetful, having simple issues become exaggerated, and having increased dreaming.
Emotional signs include irritability, short temper, exhaustion, and an inability to make decisions.
How can you relieve or reduce your stress?

TIP #1 - Take Charge.

When you feel in control, you can RESPOND rather than REACT to your environment. You feel more empowered and better able to manage what comes your way. Begin by looking at what you can control and what you cannot.

List the things I control in my life.
List the things that are TRULY out of my control.
What is my attitude towards the things I control? Toward the things, I don't?
What stresses can I say "no" to, eliminate, reduce or delegate in my life?
What can I add to my life that will counteract stress? (meditation, workouts, etc.)
What positive people do I want in my life to support me?
What negative people do I need to spend less time with?
What is most important to me?
Make a list, prioritize, and commit to removing one stressful thing a day!

TIP #2 - Incorporate Exercise.

Regular exercise is one of the best stress-reduction techniques out there. It has multiple stress-relieving benefits:

IMPROVED HEALTH: "Exercising adds life to your years as well as years to your life" through a lowered heart rate and reduced risk of heart disease; it may also prevent certain types of cancer and will increase stamina.
IMPROVED MOOD: Exercising causes the brain to release opium-like substances that ease pain and produce a natural high, giving a sense of well-being and comfort. It also stimulates the brain to secrete serotonin, dopamine, and norepinephrine, which act as antidepressants and improve mood (deficiencies can result in depression, anxiety, impulsivity, aggression, and increased appetite).
REDUCED BODY TENSION: Exercising helps relieve pent-up emotions we hold in our muscles. Having a relaxed body allows you to sleep better, have more energy, enhance concentration and memory, and quicken your alertness and reaction time, resulting in an overall feeling of well-being.
CREATE A PLAN:

How can taking charge and exercising affect my stress level?
How do I want to feel after I have planned and exercised-both physically and emotionally?
What can I do to incorporate planning and exercise in my life? (What? When? With whom? For how long?)
GET STARTED TODAY:

Find a friend to exercise with for the recommended minimum of 20-30 minutes a day, 3-5 times a week. Working out with a friend helps to provide a plan for regular routine, accountability, and allows for multitasking so you can brainstorm, encourage or share thoughts with a friend while working out.
Get a personal trainer or join a gym. Push yourself to WORK OUT!
Be conscious about exercising. Park farther away and walk. Take a flight of stairs instead of an elevator. Do sit-ups while watching TV. Take the dog for a morning walk before you shower.
All the benefits of planning and exercise impact your ability to be sharper, move faster and feel better. Taking time to do this will actually give you more time for the other things you need to do and REDUCE YOUR STRESS!

Article Source: https://EzineArticles.com/expert/Christy_Geiger/2434143

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Fantastic Fungi: New Film Explores Mushrooms, Medicine & the Human Condition

Monday, 11 November 2019 18:46 By Erik Goldman, Editor in Chief
  
 They were the first multicellular organisms to emerge from the oceans and take hold on dry land.
They’ve lived and thrived for eons, molding every environment they touch. They’ve survived ice ages, extinctions, and the most extreme conditions this planet can generate. They underpin the great Web of Life—a web in which we humans are but a thread. “They” are fungi, and they’re the subject of a fascinating new film that reveals much about their vast but little understood kingdom.

read more here>>>https://holisticprimarycare.net/topics/topics-o-z/psyche-some-a-spirit/2084-fantastic-fungi-new-film-explores-mushrooms-medicine-the-human-condition.html

Leaky Gut, Leaky Brain: Toward a New Model of Alzheimer’s Disease

Tuesday, 12 November 2019 21:08 By Madiha Saeed, MD, Contributing Writer

 Stop what you’re doing and count to 65.     

Are you there yet?
In that brief interval, someone somewhere in the US was diagnosed with Alzheimer’s disease.
That’s what the epidemiologic data tell us: every 65 seconds, someone develops Alzheimer’s—the dreaded neurodegenerative disease that is now the third leading

learn more here>>>https://holisticprimarycare.net/topics/topics-a-g/functional-medicine/2089-leaky-gut-leaky-brain-toward-a-new-model-of-alzheimer-s-disease.html

Don't Allow Guilt To Sabotage Your Weight Loss

By Ann Musico 

I do not believe there are "good" and "bad" foods. There are foods that are good for you, specifically, in that they nourish you and agree with your make up and there are choices that are better for you than others. But I don't believe in demonizing any foods or making any foods off limits. That's a sure way to make them irresistible.

In Today is Still the Day I talk about using the right words to help you make the best choices. Instead of saying "I can't eat that" I suggest you say "I don't eat that" or "I choose not to eat that now." That immediately empowers you by putting the power in your hands and it makes a huge difference.

I also believe as long as you eat as clean as possible, choosing the highest quality, one-ingredient foods that agree with your specific makeup 80-90% of the time, the other 10-20% will not make a difference. So that brings us to the subject of guilt, an extremely powerful and toxic emotion.

We all eat the cake and cookies occasionally. When you have a day or two of indulgence, like over Thanksgiving or Christmas, do you eat those special treats with gusto and relish every bite or do you feel guilty with every mouthful? It makes a difference as to how those foods affect your body.

In reality all food is neutral - neither good nor bad. And you have permission to enjoy any and all foods, in moderation, without beating yourself up. Each choice is yours alone and those labels often do more harm than good in the long run. This research found people who associated chocolate cake with guilt vs. celebration reported less healthy eating habits and lower levels of perceived behavioral control over healthy eating when under stress. They were also not found to have a positive attitude toward healthy eating.

Guilty feelings related to certain foods may cause people to eat more than they would want to in higher-stress situations. This is why changing your mindset toward food may help with your weight-loss goals. Your mindset about the food you eat affects how well it nourishes your body. Enjoyment of your food prompts the parasympathetic nervous system to trigger the relaxation response. This also relaxes the muscles in the gastrointestinal tract and increases digestive juices, which improve your ability to digest fully.

Food is fuel and nutrition, but it is also meant to be savored and enjoyed. It shouldn't cause guilt and anxiety.

Do certain foods cause you to feel guilty when eating them?

Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the "3-D Living Program," her book, Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter and weekly email messages.

Article Source: https://EzineArticles.com/expert/Ann_Musico/51664

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