What Are the Benefits of Drinking a Gallon of Water a Day?

Water, whether bottled or from the tap, is a healthy, zero-calorie drink that helps your body stay fully hydrated. Proper hydration is key for optimal body function, and not consuming enough water can lead to serious complications, including dehydration. Drinking a gallon of water a day is more than the recommended intake but will not have any harmful effects on your system if you are not dehydrated.

A Gallon for Hydration

Water makes up more than 60 percent of your body weight, and without it, you would not survive more than a few days. All of your body’s cells and organs need water to run, and it also functions as a lubricant in your body. Excess water is removed from your body through sweating as well as urination. MedlinePlus recommends drinking six to eight 8-ounce glasses per day. While a gallon of water is double the recommended intake, the excess will simply be excreted by your body.

Hot Weather and Skin Health

If you are exposed to high temperatures, whether in dry or humid conditions, you will likely require more than the recommended intake of water per day. This is especially true if you are engaging in physical activity in high temperatures. In hot weather, a gallon of water may be the minimum you require to stay hydrated. Johns Hopkins University states that how much you sweat is not an indication of dehydration, as dry climates may cause your sweat to evaporate more quickly, leading you to believe you are losing less water, which is not the case. Drinking water and staying hydrated also helps with skin health, encouraging healthy circulation and firmer, more elastic skin, according to a study published in 2007 by "Wound Repair and Regeneration."

Water and Peak Performance Ability

If you are engaged in any sports activity, you need to be hydrated before, during and after, consuming upwards of a gallon depending on the duration and intensity of your exercise in order to stay in top physical form. While staying hydrated is important during workouts, the American Council on Exercise recommends 7 to 10 ounces for every 20 minutes of exercise. In addition, hydration before exercising is just as important. Drink 17 to 20 ounces two to three hours before exercising to ensure your body is ready for the workout it is about to undergo. To stay hydrated, drink at least 8 ounces of water within 30 minutes of exercise and 16 to 24 ounces per pound of body weight lost while working out. This means that, assuming no weight lost, you would need to drink a gallon of water for a two-hour workout in order to stay adequately hydrated.

Dehydration and Water Intoxication

If you do not consume enough fluids, you will become dehydrated. Symptoms of dehydration include nausea, a sore or dry throat or mouth, and a loss of appetite for food and fluids because you feel too ill. Causes of dehydration include excess sweating, fever, excess urination from medications or diabetes, diarrhea or vomiting. The opposite of dehydration is consuming too much water, leading to water intoxication. While water intoxication is rare, it can happen if you drink too much water too quickly. Drinking a gallon of water is safe if you spread it out throughout the day, but if you consume it in less than an hour, you risk getting water intoxication, which can be deadly. Water intoxication can happen with levels as low as 3 liters, a little less than a gallon, per hour.

How Much Fish Oil Is Safe to Take & What Are Benefits & Risks?

Fish oil is found in fatty fish such as mackerel, tuna, sturgeon, trout and salmon, and also in supplements made from these. Fish oil contains two different omega-3 fatty acids, eicosapentenoic acid, or EPA, and docosahexenoic, or DHA, both of which have heart healthy benefits. Despite these advantages, be aware that mild and severe health risks are associated with high supplement dosages.

How Much is Enough?

Eat fatty fish twice a week, advices the American Heart Association. A 3.5-oz. portion of fatty fish provides approximately 1 g of omega-3 fatty acids. Get your omega-3 requirements met through food before resorting to supplements; however, if you do take fish oil pills limit your intake to 3 g per day. Discuss possible higher dosages with your physician.
Benefits

Research demonstrates the heart healthy effects of fish oils both for individuals with cardiovascular disease and for those without a history of heart problems. According to the American Heart Association, omega-3 fatty acids decrease abnormal heart beat and heart attack risk, slow hardening of the arteries and slightly lower blood pressure. In addition, fish oils lower blood triglyceride levels by 20 to 50 percent. It is also theorized that fish oils reduce fatalities caused by heart attacks more than the prescription drugs known as statins do.

Risks

Taking fish oil in amounts greater than 3 g is considered unsafe, warns the UC Berkeley Wellness Guide. Mild side effects at this large dosage include nausea, belching or "fish burps," heartburn and diarrhea. Minimize these effects by taking supplements at mealtimes and gradually increase dosage amounts. More severe side effects caused by high dosages include an increased risk for excessive bleeding, stroke, elevated LDL cholesterol levels, immune system suppression and poor glycemic control in diabetic individuals.

Safety Concerns

Women who are pregnant or breast-feeding and young children should restrict fatty fish intake due to possible methylmercury content. This toxin is only found in fish meat, thus fish oil supplements are a safe substitute. Individuals allergic to fish should also avoid fish oil or omega-3 supplements manufactured from it. For those individuals with toxin contamination concerns, the American Heart Association advises individuals to cut off fish skin and the underlying fat layer prior to cooking. The benefits of fish oil consumption for older men and postmenopausal women outweigh any risks from possible toxin contamination.
Fish oils are known to interact with certain medications such as birth control pills and anti-hypertensive and anticoagulant drugs. Vitamin E levels can also decrease with fish oil supplementation. Consult your physician if you have concerns regarding fish oil and medication interaction.

What Are the Health Benefits of Eating Fresh Vs. Frozen Fish?

Although it might seem that fresh fish would a healthier choice than frozen, the truth is that both fresh and frozen fish can be healthy choices, as long as you store and prepare them properly. The freshness of the fish, along with how it was frozen and how quickly it was frozen, can impact its taste and texture, as well as its bacterial content.

Spoiling

Both fresh and frozen fish can spoil. Eating fish within a few days ensures that it doesn't have time to spoil. Store fresh fish for no longer than one to two days in the refrigerator before eating. Frozen fish can spoil if it thaws during transport. Look for signs of possible spoilage, such as rips or tears in the packaging. Don't refreeze seafood once it thaws. If you buy frozen fish, don't pick packages stored above the chill line. If fresh fish has an ammonia-like odor, it might be starting to spoil.

Bacterial Contamination

Freezing fish halts bacterial growth that can make you sick. Eating fresh fish or keeping it in the refrigerator can also retard bacterial growth. Undercooking fish is the main cause of bacterial infections contracted from fish, such as shigella, salmonella, vibrio cholerae, staphylococcus or clostridium. If you don't thaw fish thoroughly before cooking, slightly frozen areas might not cook all the way through. Cook to an internal temperature of 145 degrees Fahrenheit. Bacteria also can grow during the thawing process, if you thaw fish in warm environments such as the kitchen. Thaw fish in a bowl of cold water or in the refrigerator.

Nutrition

Freezing doesn't reduce the nutritional content of fish, in most cases. Protein, fat and fat-soluble vitamins such as vitamins A and D aren't affected by the freezing process itself. But when you thaw the fish, you can lose some of the water content as the fish thaws. The water can contain some of the water-soluble vitamins and minerals. If you use all the water lost from the fish for cooking, you will retain the vitamins and minerals. Because fresh fish doesn't lose any of its water content, it won't lose any vitamins or minerals.

Taste and Appearance

While they don't affect your health directly, the taste and appearance of fish can affect your willingness to eat it. Because fish contains lean protein and essential omega-3 fatty acids, it's a valuable addition to your diet. Most people can't tell the difference between fresh and appropriately frozen fish, the Alaska Seafood Marketing Institute says on the What Cooking America website. Fish can turn slightly mushy, with an unappealing texture, if thawed in warm water or in a warm room.

Vitamin C for wrinkles and skin aging

Vitamin C is one of the most widely used skin care ingredients. The variety of skin rejuvenation / anti-wrinkle products with vitamin C is staggering. Do these products work? Do their claims have any substance? The situation is a little complicated. On one hand, vitamin C does possess definite, scientifically validated merits for wrinkle reduction and skin rejuvenation. On the other hand, many vitamin C products do not work.

Potentially, vitamin C can benefit skin in two important ways. Firstly, vitamin C is essential for the synthesis of collagen, a key structural protein of the skin. Adding vitamin C to a culture of skin cells (fibroblasts) dramatically increases the synthesis of collagen. Secondly, vitamin C is an antioxidant and can help reduce skin damage caused by free radicals. So, when vitamin C is properly delivered into skin cells, there is a good chance to reduce wrinkles and improve skin texture.

There are, however, some complicating circumstances often disregarded by manufacturers. In particular, ascorbic acid, the principal natural form of vitamin C, is relatively unstable (unless it is in a dry form). In the presence of air or other oxidizing agents, it undergoes oxidation. The first step of ascorbic acid oxidation is conversion to dehydroascorbic acid (DHAA). This, in itself, might not be a problem since dehydroascorbic acid is also a natural form of vitamin C that can converted back to ascorbic acid in the body. Some even advocate using DHAA (or a mixture or ascorbic and DHAA) instead of pure ascorbic acid in skin rejuvenation formulas because DHAA is better at penetrating the skin. The merits of this approach require further research. At this point we can only say that the oxidation of a modest fraction of ascorbic acid in a skin care formula to DHAA is unlikely to make the formula ineffective.

Unfortunately, the story of ascorbic acid instability does not end with oxidation to DHAA. The problem is that DHAA is at least as unstable as ascorbic acid in water-based formulations, and so it is rapidly degraded into other breakdown products that are not forms of vitamin C. These breakdown products include organic acids that make the skin care product more acidic, so it is more likely to be irritating to the skin. Further degradation ("browning") imparts a yellow or brown color to the skin care product, which can stain clothing and bedding. In poorly prepared or poorly stored skin care products, vitamin C may already be degraded by the time you apply it to your skin. Since only highly concentrated formulations (10% or more) deliver enough ascorbic acid to the cells to be topically effective, degraded products might not be effective, and as stated above, may be more irritating to the skin and cause annoying stains on clothing.

A number of skin care companies offer highly concentrated stabilized vitamin C products, which (at least in theory) are supposed to be consistently effective. However, these products are usually quite expensive. Furthermore, even stabilized vitamin C products may be at least somewhat degraded by the time you use them. Interestingly, some manufacturers add coloring to their vitamin C products, in which case it becomes hard to spot advanced vitamin C degradation. Whatever the motives for adding color may be, we recommend avoiding vitamin C products that aren't colorless or white. When selecting a vitamin C product it is important to pick a trustworthy source and be careful about the expiration date and proper storage.

If you are willing to invest a bit of extra time, you can easily make a vitamin C gel or serum on your own. That way you ensure both freshness and potency - not to mention substantial cost savings.

Even when using an optimal formulation, not everyone will respond to vitamin C treatments. About 50% of people show noticeable benefits. The chances are improved when vitamin C is a part of a comprehensive regimen to rebuild collagen in your skin. Also, people who do not respond to conventional vitamin C products may respond to its derivatives, such as magnesium ascorbyl phosphate, ascorbyl palmitate and others. These vitamin C cousins not only boost collagen synthesis but also are more stable and less irritating.

Finally, keep in mind that taking large amounts of vitamin C (or its derivatives) orally is of little benefit for reducing wrinkles because you cannot obtain high enough concentration of vitamin C in the skin to increase collagen production.

Potential Benefits of Multivitamins

Multivitamins are dietary supplements that come in tablet, capsule or pill form and provide you with an array of essential vitamins and minerals. You can find them in most grocery stores, as well as health food stores. Taking a multivitamin every day may provide several health benefits. Before taking vitamins, consult your doctor; pre-existing medical conditions or medications you are taking can affect how your body responds to multivitamins.

Illness Recovery

When you're sick, your body isn't functioning at its peak performance and may not be able to use or get all the vitamins and minerals it needs to quickly recover, according to the National Institutes of Health's MedlinePlus. The institutes say a multivitamin taken during this time can help immediately provide your ill body with the nutrients it needs to recuperate.

Dietary Restrictions

Strict dieters--for example, those consuming 1,600 calories a day or fewer--or those following a vegan or vegetarian diet may not be able to get all the minerals and vitamins they need through food intake alone. A multivitamin can help ensure proper nutrition, according to the Mayo Clinic. For example, some vegans may have low levels of certain B-vitamins that are chiefly found in animal products but can get the vitamins through a daily multivitamin.

Prenatal Health and Lower Birth Anomalies

A pregnant woman has much higher vitamin needs than a non-pregnant woman because she's supporting the life and nutritional needs of her baby. Thus, a doctor may suggest a pregnant woman take prenatal multivitamins that provide a wide array of vitamins designed to provide the nutrients needed by the woman and the baby. Regular use of a prenatal multivitamin can help decrease the risk of numerous congenital anomalies in the baby, according to an August 2006 meta-analysis published in the "Journal of Obstetrics and Gynaecology Canada," a peer-reviewed medical journal that focuses on women's health, obstetrics and gynecology. The meta-analysis analyzed the results of 41 studies.

Improved Cognitive Functioning

As people age, their cognitive functioning may decrease. A May 2007 medical research study published in "Nutrition Journal" analyzed 910 women and men ages 65 or older. The study found that the use of a multivitamin helped reduce the risk of micronutrient deficiencies and also helped to improve cognitive functioning in some of the group's subsets, including those ages 75 and older.

Improved Energy

Multivitamins contain several vitamins, such as B-complex vitamins and vitamin C, that may help improve your body's energy. Arizona State University's wellness office suggests students take a daily multivitamin for improved energy and a better physical response to the various stress factors encountered in college life.

Why You Need More Vitamin D

A few years ago, vitamin D was nothing more than calcium's wingman, a secondary nutrient that helped the bone-building mineral make its move from the belly to the bloodstream and eventually plant itself in the skeleton. Well, no offense to C, but new research suggests that vitamin D may be one of the best vitamins of all for your body. The lab guys have uncovered up to 2,000 different genes—roughly one-sixth of the human genome—that are regulated by the nutrient. That means almost everything your body does relies on it.

"It affects cell death and proliferation, insulin production, and even the immune system," says Michael F. Holick, Ph.D., M.D., director of the vitamin D, skin, and bone research laboratory at the Boston University Medical Center.

Translation: Low vitamin D will result in your body working far below its potential. And you're probably not getting anywhere near the right amount. Here's why you'll be hearing a lot more about it and how you can score what you need to avoid a vitaimin D deficiency and make your body function at its absolute max.

Nutrition's New MVP
What's most remarkable about vitamin D is the sheer number of health issues it's been linked to. In the past few years, studies have shown that a lack of the vitamin may be the primary culprit in depression, heart disease, pregnancy problems, birth defects, skin and other cancers, and multiple sclerosis.

Even if you don't suffer from any of these conditions, getting more D may still be what the doctor ordered. "Many of my patients report a dramatic improvement in their feeling of overall well-being after they increase their vitamin D levels," Holick says. And a number of experts, including those from the Harvard School of Public Health, have urged the government to raise its recommended daily amount of vitamin D for adults from 200 IU to at least 1,000 IU, possibly more.

Why We're D-ficient
According to a report in the Archives of Internal Medicine, experts believe that up to 77 percent of Americans are vitamin D deficient (defined as having blood levels of less than 30 nanograms per milliliter).

So why do we come up so short, especially since vitamin D is one of the few vitamins our bodies can actually make? Sunlight converts a cholesterol-like substance naturally found in the skin into D. Problem is, thanks to UV rays and skin cancer, soaking up sun to make more D would do you more harm than good. For your skin to make enough, you'd need direct midday summer sunlight on a huge portion of your body for 15 minutes a day—risking serious sun damage.

Besides, it wouldn't help much, Holick says. If you live north of Atlanta, it's impossible to get enough D from sunlight between October and March, no matter how exposed you are. And it's tougher for people of color to make D—the melanin in dark skin decreases vitamin D production by up to 90 percent.

To make matters worse, D is missing from the food we eat, says Beth Kitchin, M.S., R.D., assistant professor of nutrition sciences and patient educator in the Osteoporosis Treatment and Prevention Clinic at the University of Alabama at Birmingham. Only certain kinds of fish and fortified dairy have enough D to brag about, and it would be hard to consume enough of both in one day to get 1,000-plus IU.

Easy to Swallow
There's a simple way to get your D up without baking in the sun. It's not often that nutrition experts say it's better to get a vitamin from a pill than from food, but D is an exception. "In this case, supplements are the easiest, cheapest, and safest way to make sure you're covered," says Laura Armas, M.D., assistant professor of endocrinology and a researcher in the Osteoporosis Research Center at Creighton University in Omaha, Nebraska.

Can you OD on it? It's possible, but extremely unlikely. Vitamin D is fat-soluble, which means you won't pee out the excess as you would a water-soluble vitamin like C. This used to worry experts, who thought that D could easily build up to toxic levels. But further study has found that our bodies can handle a lot more than previously understood. "You'd have to ingest 10,000 IU every day for six months before you'd even begin to approach problem levels," Holick says. It's much more likely you're not getting enough, he says. A few ways to get your D intake up to par:

• Take a daily multivitamin or a vitamin D supplement that provides at least 1,000 IU. In addition, Holick says, drink two glasses of skim milk per day.

• When buying supplements or fortified foods, make sure the label reads "D3." This is the same type the skin makes, but some companies still use D2, a plant-based form of the vitamin that the body doesn't metabolize as easily.

• Get your blood levels measured, especially if you have a family history of heart disease, cancer, or depression. If you are extremely low, your doctor might recommend higher doses of D.

The Benefits of Ordering Takeaway Food Online

Ordering a takeaway food online is one of the easiest and simplest methods for purchasers because it has a lot of advantages. Virtually everybody in today’s world is busy with daily activities and most of the older members of a family are job holders or businessmen. It becomes quite tough to cook a healthy meal at times after a day of hectic job. Therefore, we are able to currently look to order takeaway food from the net through numerous websites. It is a solution to prevailing problems of not having time to cook.

Ordering takeaway food online can decrease the amount of time spent on recipes. These days, most of the individuals attend restaurants and takeaways for consumption and a number of the explanations why ordering takeaway food online is fashionable include:

People are too busy to Cook

Man is becoming more engaged with the advancement in technology. To fend for the need of the family, every member of the family is supporting the family budget. So, everyone is occupied and busy.

People love the delicious and totally different style of dish

Food is not only meant to satisfy the stomach, it is also designed to satisfy the appetite. Online takeaway food appeals to the appetite. It is delicious and it is prepared in such a way to make it irresistible to man’s appetite

Price is worthy for the food

Preparing delicious foods at home may be costly. Many people are looking for ways to cut cost. Ordering food online saves cost and the food is worth every penny that is paid for it.

It is tough to organize sure sophisticated recipes reception

Mastering complex recipes is always a Herculean task. The only escape route to having great delicacies without being a good cook is by ordering takeaway food online. The food will be excellently prepared by outstanding cooks and chefs.

Fast food is prepared inside minutes and might help you save valuable time

The food that is ordered online can be prepared within minutes saving one a lot of time. Valuable time is spared to attend to other things that are more important.

Ordering takeaway food online is the best choice for highly engaged individuals. The recent system of ordering the food by calling restaurant is one of the best happenings in this jet age. The whole process may be completed in minutes and permits you to have your fancy food on your doorstep in a matter of minutes.

People of recent, are searching for convenience and therefore the whole system is simple, fast and most of all, each order is taken entirely like creating the order within the takeaway itself. You get what you wish, and the way you wish it, while the human errors are eliminated completely.

Many will assume ordering takeaway food online isn’t safe, well that’s not true any longer. There are many secure payment choices among that PayPal is most popular by most. You can pay securely for your order without leaving the comfort of your home. If you are using the net and haven’t yet ordered a takeaway food online, you’re undoubtedly missing a lot. Why not give it an attempt soon.

If you’re an owner of a takeaway, and don’t have an Internet ordering system however, you’re undoubtedly missing so much and leaving a lot of money on the table. Online presence gives room for flexibility and completing orders with ease. There are numerous advantages that come with this beautiful approach that comes with getting your food on time at the comfort of your home.

The Mega Benefits of Omega 3s

The family of fat is very complex, so to make it less confusing, picture it as a family tree. At the top, there are two different families of fat—saturated fat and unsaturated fat. Saturated fat (butter is one example) is packed with hydrogen atoms, making it solid at room temperature. Unsaturated fat (like olive oil) contains fewer hydrogen atoms, so it is liquid at room temperature. The family of unsaturated fat includes two children: monounsaturated fat and polyunsaturated fat. In the polyunsaturated fat family, you'll find omega-6 fatty acids and omega-3 fatty acids, and it is the omega-3 family that has been making headlines in the nutrition world.

3 Types of Omega 3s 

There are actually three types of fatty acids that are collectively referred to as omega 3s: ALA (alpha-linolenic acid), EPA (eicosapentaenoic), and DHA (docosahexaenoic acid). Besides being hard to pronounce, they are extremely important to your health. Omega 3s are "essential" fatty acids, because they are necessary for health and must be included in your diet (because the human body cannot manufacture them on its own). But what exactly are they used for, and what do they do for human health?

Mega Health Benefits
Extensive research indicates that omega-3 fats reduce inflammation, helping to prevent inflammatory diseases like heart disease and arthritis. In addition to warding off inflammation, omega 3s are also essential to the brain, impacting behavior and cognitive function, and are especially necessary during fetal development. According to the University of Maryland Medical Center (UMM), omega 3s may also:

• Improve artery health by helping to reduce plaque buildup and blood clots in arteries that lead to the brain.
• Improve cholesterol by lowering triglycerides and elevating HDL (good cholesterol) levels. These benefits come primarily from DHA and EPA. Learn more about fats that fight cholesterol.
• Improve joint health by reducing joint tenderness and stiffness associated with arthritis and osteoarthritis.
• Improve bone health by positively impacting the body's calcium levels, reducing the incidence of bone loss.
• Improve mental health by helping to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega 3s may suffer from depression, bipolar disorder, schizophrenia, eating disorders, and ADHD.
• Improve skin health by helping to alleviate symptoms related to skin disorders like acne and psoriasis.
• Improve bowel health by reducing inflammation of the bowels, helping alleviate symptoms of Crohn’s disease and ulcerative colitis.
• Improve lung health by reducing inflammation in diseases like asthma. To read more on this topic.
• Improve menstrual health by reducing the pain associated with PMS and menstruation.
• Help prevent cancer. Colon, breast, and prostate cancers have all been correlated with low intakes of omega 3s.

Sources of Omega 3s
The three different types of omega 3s are found in specific types of foods.

ALA is found primarly in foods of plant origin, but it's also found in other foods such as beef. The richest source of ALA is flaxseed, but it is also found in hempseed, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, linseeds, walnuts, and walnut oil. Once ingested, the body converts ALA into EPA and DHA, allowing it to be more readily used by the body. However, this conversion isn't very efficient. That's why experts recommend including EPA and DHA sources in your diet as well. 

DHA is found in seafood, algae, and coldwater fish such as salmon, sardines and albacore tuna. *Note: Fish oil supplements and vegetarian DHA supplements (containing algae) are also available in liquid and capsule form, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.

EPA is found in many of the same foods as DHA, including cold-water fish such as salmon, and sardines, as well as cod liver, herring, mackerel, and halibut. *Note: Fish oil and vegetarian algae supplements are also good sources of EPA, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.

Enriched eggs that contain all three types of omega-3 fatty acids are readily available these days. These eggs are enriched by adding flaxseed or algae to the hens' diets so that they produce eggs that are rich in healthy fats. According to the Flax Council, omega-3-enriched eggs provide almost half of the recommended daily level of ALA and one-quarter of the recommended daily level of EPA and DHA—the same amount that can be found in 3 ounces of fish. 

To get the recommended levels all types of omega 3s, aim for:

• 2 tablespoons of ground flaxseed (or 1 tablespoon of flaxseed oil) daily. To learn more about storing and using flaxseed.
• 2 to 3 servings of the above-mentioned fish sources per week. In general, fresh fish contain more DHA and EPA than frozen fish. To learn more about fish selection and safety.Omega 3s might seem overwhelming at first. But once you understand the types and "mega" health benefits that come with them, you'll be on your way to improving your health.

Why Use Supplements?

There’s no doubt that a healthy diet is essential for optimal heart health. But there are also a number of factors that make nutritional supplementation an important part of maintaining a healthy body and cardiovascular system.

Diet.

No matter how well you eat, it’s almost impossible to consistently provide your body with the right amount of nutrients day in and day out. You see, actual walking speed isn’t as important as we’ve been led to believe. In a two-week Dutch study reported in the journal Nature,researchers found that moderate activity was actually superior to vigorous exercise for expending energy. However, if you want to use a heart-rate monitor to pace yourself, that’s great—but go no higher than 70 percent of your maximal heart rate. To get a rough idea of your maximal heart rate, subtract your age from 220. Multiply the answer by 0.70; the result is your target heart rate.

Drugs.
Many prescription medications deplete the body of essential nutrients, which can lead to notable deficiencies that can affect heart health.

Age.
As we get older our bodies tend to produce less of certain nutrients, making supplementation crucial.

Exercise level.
Even moderate exercise can generate free radicals—which are known factors in heart disease and other illnesses. But antioxidant supplementation can offset the damaging effects of free radicals.

Must-Have Supplement #1: High-Potency Multinutrient

To provide your body with broad, overall nutritional support, I recommend starting your supplement regimen with a high-potency multinutrient. A quality multi will even out the natural fluctuations in your diet and help offset age- and medication-related deficiencies. Look for a multi that includes all essential vitamins and minerals (especially B vitamins), as well as flavonoids and carotenoids. Get my specific recommendations on what a high-quality multinutrient should contain.

Must-Have Supplement #2: Omega-3 Fatty Acids

In addition to taking a high-quality multinutrient, I believe everyone interested in optimal heart health should supplement with at least 1 to 2 grams of omega-3 essential fatty acids daily. Essential fatty acids (EFAs) help lower your risk of heart disease by promoting normal triglyceride levels; keeping blood pressure in the normal range; promoting normal cholesterol levels; and supporting circulation, blood flow, and blood viscosity (blood thickness). One popular way to get your heart-healthy EFAs is by taking fish oil or other marine animal (krill or squid) supplements, which can be found at health food stores and grocery stores. However, be selective when shopping. Because our ocean waters are getting more polluted, fish can be contaminated with heavy metals and toxic chemicals; and the large factory ships that catch the fish don’t always do a very good job of processing it right away, which means oils can oxidize even before they’re put into capsules. So, look for a fish oil product that can guarantee freshness, preferably one that includes antioxidants such as rosemary extract and vitamin E to ensure stability and freshness. Also, choose a supplement that delivers at least 150 mg of the EFA eicosapentaenoic acid (EPA) and 350 mg of the EFA docosahexaenoic acid (DHA).
Other Supplement Recommendations

Along with my core supplement recommendations of a daily multinutrient and omega-3 fatty acids, I suggest adding certain supplements based on your specific health needs. And everyone with concerns about heart health should take the “Awesome Foursome.” That’s my name for the four supplements I believe are most crucial for energy production inside cells. This is particularly important in the heart, because the heart requires more energy than any other organ in the body. The more energy it can produce, the more efficient it will be.

4 Must Have Supplement For Physique Building

We realize that your dollars are precious and, as a discriminating supplement user, you want to make sure that you’re investing in products that will help you continue gaining strength and size while keeping your bodyfat low. Contrary to what the industry has led you to believe, you don’t need a drawer full of jugs and bottles to reach your goals. And if you only have the dough for a few, these four are a great place to start.

1. GREEN FOOD SUPPLEMENTS

Taking a green food supplement will help you reduce the nutritional deficiencies that occur with any amount of hard training. Most physique athletes and don't eat enough veggies. So how can we make up for this? Consume a whole food-based supplement that provides an array of vitamins, minerals, phytonutrients, plant enzymes and other plant nutrients that the body thrives on. They are your insurance policy for making sure you consume suitable amounts of nutrient on days when you don't eat the recommended 5-10 servings of veggies. Any one of the following will do.

• Green food powders or pills
• Spirulina
• Chlorella
• Wheatgrass

>> Start by taking as directed on the label of the product you select and adjust with more or less, as desired.

2. FISH OIL

Fish oil is a very critical supplement that everyone should be taking at some level. It is one of the most studied supplements in the world and you will have a hard time finding research, doctors, or nutritionists who are against taking some type of marine oil.

Marine oils are rich in omega-3 fatty acids containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), acids that play a critical role in brain function and are known to reduce the risk of cardiovascular disease. They contain anti-inflammatory properties and are hormone-like compounds that affect almost every system in the body.

Why can’t we just eat some fish and be good you ask? Well, most of our fish is either poorly farmed, or contains a lot of heavy metals and do not have the amount of EPA and DHA necessary to reap the full benefits of this super food (there are still some great fish out there, so keep eating fish). Calamari oil has high DHA content and krill oil has a high absorption rate. All of these marine oils help to increase brain function, reduce inflammation and, yes, improve body composition.

>> Take 2 grams with meals three times per day.

3. WHEY PROTEIN

Whey protein offers an array of benefits beyond post-workout nutrition. Whey protein is one of the most efficient ways to get adequate amounts of protein in someone's diet. Finding a high-quality piece of animal protein when on the go can be very challenging. Whey protein is an excellent source of protein that is high in quality, is safe for many lactose intolerant people and provides a ton of essential amino acids at a (generally) low cost.

Below is a quick list of all the benefits whey protein offers.

• Helps build lean muscle tissue
• Improves strength 
• Improves fat loss 
• Has anti-cancer properties, such as glutathione
• Can help reduce cholesterol 
• Can help reduce blood pressure 

>> Take 20 grams 30-60 minutes pre-workout and, optionally, between meals. Bump that up to 40-50 grams immediately post-workout.

4. BRANCHED-CHAIN AMINO ACIDS (BCAA)

Branched-chain amino acids (BCAAs) are comprised of three key amino acids: L-leucine, L-isoleucine, and L-valine. BCAAs are among the nine essential amino acids (EAAs) for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the required preformed amino acids in mammals.

BCAAs aid in negating muscle tissue breakdown (thereby improving growth), improving protein synthesis and endurance. They are faster digesting than most other protein sources such as chicken, fish, eggs, and whey, making them optimal for post-workout nutrition to get amino acid blood levels up faster to improve recovery, muscle growth and fat loss. They are also a great pre- and intra-workout drink to get a head start on recovery and a fantastic pre-workout option for early-morning cardio.

>> Take 5-10 grams pre- and post-workout and optionally 1-3 other times per day, including immediately upon waking or between meals.

Mental Concepts of Yoga Training

Most modern yoga practitioners learn about the deeper ideas that comprise a traditional yogic practice fairly gradually. Most become familiar with certain principles but still only regularly practice asana (poses), pranayama (breathing), and limited forms of dharana (mantras) or dhyana (meditation). Clearly, restricting our practice to the poses themselves along with some combination of meditation and deep breathing leaves out a great deal of the internal elements of yoga training. To find out the deeper affects of practicing all 8 limbs of yoga, read on!


Although modern yoga practice primarily focuses on the physical practice of postures accompanied by meditation and breathing techniques, traditionally, yoga involved much more than that. For example, Patanjali writes in his ancient text, the Yoga Sutras, that yogic practices are comprised of eight limbs. Thus, the modernized version of yogic methodology that most people are familiar with has actually been simplified a great deal. This can easily be seen in what comprises Patanjali’s eight limbs: Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi.

The first two limbs comprise moral and ethical values while the next two, asana and pranayama, relate to the body through physical postures and breathing techniques. The next four limbs all have to do with the mind. Many students find pratyahara, the mental withdrawal from the five senses, to be particularly interesting since it combines the external and the internal in a unique way. Dharana and dhyana represent concentration and meditation while samadhi culminates in a heightened form of meditation.

Mental Concepts

Ultimately, most modern practitioners learn about the deeper ideas that comprise a traditional yogic practice fairly gradually. Most become familiar with certain principles but still only regularly practice asana, pranayama, and limited forms of dharana or dhyana. Clearly, restricting our practice to the poses themselves along with some combination of meditation and deep breathing leaves out a great deal of the internal elements of yoga training.

Although the Yoga Sutras are not the only ancient text that expounds on ideas behind yogic philpsophy, many yoga schools turn to it for its basic information on the mental concepts of yoga. It teaches that in combination with the ethical and physical disciplines of yoga, the yogi’s mind must learn to shed awareness of external factors, which is hard to do with all the sensory input we are used to. After achieving a withdrawal of the mind from the senses, the mind must learn to concentrate. However, this is not the sort of concentration that, say, studying for a test would require; instead, the student must turn that concentration internal. Often, this is done in combination with asana as the student holds a pose and concentrates on what is going on inside the body during that pose.

Eventually, the student will begin practicing meditation but must constantly fight his or her own wandering mind. With the daily onslaught of quick-succession media images that today’s students face, it has become quite a struggle for us to discipline our minds to the art of meditation. This is probably one reason that the mental concepts of yoga do not get as much attention with the practitioners of today. However, as yoga becomes more widespread and better understood, we can expect for these aspects to become more of a regularly taught as part of the yogic disciplines.

Why Everyone Should Do Yoga

It’s hard to believe that at one point in my career people thought I shouldn’t do a yoga video. The resistance at the time was understandable – the practice was new to many people, and may have seemed like a passing fad. But I had a feeling Americans were ready to reap the endless benefits of yoga that had been enjoyed in other parts of the world for centuries.

I hate to say, “I told you so.” But in 2001, only 4 million Americans were practicing yoga. Last year that number skyrocketed to 20 million! Needless to say, this “fad” is here to stay. So let’s take a closer look…

What’s it all about? 

In the 15th century, Yogi Swatmarama developed Hatha Yoga in India as a means of purifying the body though alignment, balance, strength and flexibility. And while it sometimes weaves in Hindi and Buddhist ideas, yoga is a philosophy, not a religion, and can be practiced by anyone, regardless of your spiritual background.

What are the benefits? 

Yoga will improve your balance, strength, coordination, flexibility, cardiovascular health and physical confidence. It’s a must for anyone suffering from aches, pains or too much tension. In a review study of 10 randomized clinical trials, 9 out of 10 found that yoga provided them with pain relief.

Why not just stretch? 

While flexibility is a major component of yoga, it’s about much more than just stretching and physical postures. The word “yoga” means “union,” as in the union of mind and body. That’s what makes it so special – unlike other forms of exercise; yoga isn’t just about the physical. It takes things a step further by focusing on the mind/body connection.

Where do I start? 

With all the styles and variations available to modern-day yogis, it can be a little overwhelming. “Hatha” is an umbrella term for most modern styles, and is sometimes used as a label for more gentle versions of the practice. “Ashtanga” (sometimes called “Vinyasa” or “Power Yoga”) is more focused on physical strength. “Bikram” uses hot, sauna-like temperatures for more sweat while you stretch; and “Iyengar” is focused more on posture and alignment.

Shadow Yoga ‘Yoga of the Shadow Man’

The name Shadow Yoga is derived from ‘Yoga of the Shadow Man’ and deals with the intricate manifestations of the shadow and their significance both inside and outside the human organism.

The teaching is based on the following body positions and movements for the proper development of breath: standing, sitting, lying (face-down, face-up, on-sides), sideways (lateral), inversions, turning & twisting, pumping, weighing, forwards, backwards and spiral.

The twelve positions and movements have been adapted from martial arts, dance and the crafts of life... and from the plant and animal kingdoms. The appropriate combination of these activities, with suitable rhythm and positioning, brings about the unfolding of the inner powers hidden in the individual.

7 Surprising Benefits to Walking

Before the advent of cars, walking was a staple in the lives of most people throughout the United States. As common as breathing — and more common than bathing — walking was a primary mode of transportation whose benefits were taken for granted in the simple course of getting from point A to point B. Of course, time and technology have progressed to where walking is less a necessity and more a lifestyle, but the benefits of walking are just as helpful now as they were 100 years ago. If you regularly take part in the most popular physical activity in America, or if you need a good reason or two to start, here are seven surprising benefits that you can gain just by taking a walk.

Dementia Prevention

Dementia is a chronic disorder of the brain and mental processes that can cause memory problems, personality shifts, impaired reasoning and more. One in 14 people over the age of 65 suffer dementia, and one in six people over 80 have it. While exercise has long been associated with supporting brain function, recent studies show that walking can protect older brains from dementia by discouraging tissue shrinkage and preserving memory. For those with a family history of dementia, but have never been motivated to walk for exercise before, pedometers might make a difference. While the causes aren’t fully understood, researchers have found that simply wearing a pedometer increases the amount of walking that users engage in each day by at least 2,000 steps.

Increased Energy

Believe it or not, expending energy through walking will actually increase your energy overall. Especially when you walk at a quick pace, your circulation will increase, and you’ll get a burst of fresh oxygen coursing through your cells, lungs and blood stream. You’ll also relax tense muscles — all of which will make you feel more alert and refreshed. So take a walk when you feel a slump in your energy and attention, even if it’s just for 15 minutes on your lunch break.

Improved Mood

Exercise is a known mood improver. Consistent, moderately intense exercise, like up-tempo walking, can be just as effective in warding off mild to moderate depression and anxiety as antidepressants are. A brisk walk around your neighborhood releases endorphins — feel-good chemicals that ease tension and anxiety. If you’re feeling blue, or if you’ve struggled with depression or anxiety issues before, try a fast-paced walk each day to help keep your mood even.

Lowered Stroke Risk

High blood pressure and high cholesterol both increase your chances for stroke. What can help reduce both of those? Walking. Just one half-hour walk, five days a week at a brisk pace, can lower your risk of stroke by as much as 40 percent, according to South Carolina University researchers.

Support in the Fight Against Breast Cancer

According to the Journal of Clinical Oncology, women who regularly walk after a breast cancer diagnosis have a survival rate that is 45 percent higher than women who are inactive. There is also evidence that suggests that walking for the year before a diagnosis increases survival rates as well. If you’re a woman with a family history of breast cancer, walking may prove to be a wise preventative strategy.

Lowered Risk of Heart Disease

More people die of heart disease in the United States than from any other cause, and research suggests that physical activity may lower the risks of developing it. In fact, according to the American Heart Association, moderate to brisk walking is just as effective as high-intensity running in reducing risks for high blood pressure, high cholesterol and heart disease. Even just quickly walking for 30 minutes a day is enough to transform your heart health and decrease your risk for serious disease.

Reduced Stress

Sadly, stress is one of the hallmarks of contemporary life that doesn’t seem to be disappearing any time soon. If you’re like most Americans, your schedule, responsibilities, job (or lack thereof), bills, kids, health, customer service woes, lack of sleep and more can all combine to make many days full of a chronic stress that can wear and tear at your health and well-being. If you experience more stress than you’d like to on a regular basis, it’s time to lace up your sneakers and take a walk. Walking does a lot to combat stress. It boosts endorphins, which play a role in combating stress hormones, and it can also put your mind into a meditative state.

Walking is one of the cheapest, easiest and most accessible forms of exercise you can practice, and because it isn’t too hard on your body, you can also do it your whole life long. From cutting your risk for dementia and stroke to reducing stress and improving your mood, it will also make your whole life a whole lot better.