Sports Nutrition for the Vegetarian Organic Athlete 0

Natural Medical. Sports nutrition can be defined as simply as the specific nutritional intake before during and after an athletic event or exercise session. My definition of an organic athlete is an athlete which seeks to achieve Xtreme Health™, maximum performance levels, and joyful living, by consuming primarily vegetarian, mostly raw, organic foods. A vegetarian can be a full vegan who consumes no meats, fish, poultry, or dairy products. Or you can be a semi-vegetarian and occasionally eat organic eggs, Wild fish, and or poultry, but not meat. What I would like to do in this article is share an enormous amount of knowledge for those who are seeking an organic lifestyle, in particular, a vegan lifestyle, while simultaneously competing in endurance events. I have gone to many resources on the internet to find information for endurance athletes which are vegetarians. They are very few if any which not only focus on endurance athletes and vegetarians but also then take it to the next level and use Superfoods as the staple ingredient in the diet. Most of the resources talk about whole grains, fruits and vegetables, pasta, yogurt, peanut butter, oatmeal, toast, turkey, chicken, etc etc. I want to take you way beyond that. I not only want you competing at the highest level you ever have, but I want you to have the most awesome health ever. I want you to reverse or slow down your aging process; I want to clean out your body of all the bad stuff that goes in it on a daily basis from toxicity in our environments. I want you to feel happy and not depressed. And I want you to be competing in triathlons, adventure races, marathons, cross country bike events or whatever your endurance sport may be, until you are in the over 100 Age group category. I know this seems like a tall order. In fact your friend or co-worker may have told you it's not possible or even worse your doctor. The truth is that I have discovered some amazing foods for athletes and I know that 90% of athletes do not consume these foods on a regular basis. And I say this because most people I meet have either never heard of them, do not know where to get them, or just are habitually eating whatever they could afford, is most convenient or is part of their family eating history. Lets first list the energy sources of carbohydrates, proteins and fats which I consume that have taking my health to a whole new level and which I anticipate taking me even further. For instance, here are some of the benefits I have gained from eating primarily raw, organic, plant based foods and superfoods. I have lowered my cholesterol by 75 points. I have got rid of various stages of arthritis which annoyed me for 8 years. I have lost 40 lbs. I have lowered my resting heart rate from 59 to 39. I have lowered my blood pressure from 140/90 to 110/60. I have begun to start enjoying life again to its fullest by being able to compete for the first time in years. I have brought key test results into alignment such as thyroid, neurotransmitters, key minerals and nutrient levels. I have lowered heavy metal toxicity levels. I have stopped having to take antacids on a daily basis and I have stopped getting sinus infections and bronchitis after getting them every year for almost 20 years. I have experienced tremendous energy and in fact have not been sick for over a year besides the occasional onset of colds after multiple sessions of extreme exercise which quickly disappears as a result of my body's ability to recover quickly from the acidic and inflammatory state. These are my top choices for nutrient rich, high carb energy sources (Grains/Breads/Syrups include: Quinoa, Organic Pancakes, Organic Brown Rice Syrup, Wild Honey, Agave Nectar, Organic Sprouted Breads(flax, spelt, essene) with Organic Jellies, Organic Pasta (Quinoa, Spelt), Hammer Nutrition Organic Bars, and Organic Brown rice. My top choices for Fruits and berry carbohydrates are: (Fruits- Grapes with seeds, Apples, Pears, Pineapple, Bananas, Watermelon, Mangos, Oranges and Dates. "Vegetable" fruits including tomatoes, peppers and Cucumbers), (Berries - Blueberries, Strawberries, Raspberries, Blackberries, Incan Berries and Goji Berries) My top choices for powders, shakes and gels are (Sport drink powders - Hammer Nutrition Heed and Sustained Energy and Carbo Pro, (Shakes - Isagenix Products (Isalean, IsaCrunch , IsaPro, Ionix Supreme, Sun is everything superfood and cacao powder ), (Gels - Hammer Gels and Organic Clif shots). For Greens and Sprouts I recommend (Kale, Spinach, Broccoli, Mesclun Greens, Romaine lettuce, Celery, Pea Sprouts, Broccoli Sprouts, Sunflower Sprouts, Dulse and Kelp). These are my choices for clean non animal protein energy sources (Hemp seeds and hemp protein, Whey Protein, Rice Protein, Vegetable Proteins (kale, Spinach, Broccoli, Sprouts), Wheat Grass, Spirulina, Chlorella, Blue Green Algae, Quinoa, Spelt, Millet, Bee pollen, Organic Eggs (for semi-vegetarians), Wild Caught (Not Farm Raised) Salmon, Cod, or Halibut or tilapia fish (for semi-vegetarians), Almonds, Pumpkin seeds, Uncooked Cashews, Organic beans and Goji Berries). Good choices for Fat Energy Sources include (Flax Seed. Olive oil, Flax Oil, Krill Oil, Hemp Seed Oil, Almond Oil, Avocado Oil, Avocados, Coconut Oil, Almonds, Organic Peanut Butter). Now here are some of the other secret gems of health and nutrition which many high level nutritionist and wellness professionals have taught me about. A lot of these are not as well known simply because they are not in the mainstream media. You have to go out and seek out this kind of information about superfoods because it is not sold in most supermarkets therefore the average athlete is left out. Other additions to your "Super" Athletic Diet (Some have been mentioned above and recategorized here) (Superfoods -Spirulina, Chlorella, Cacao Powder, Goji berries, Wheat Grass, Barley Grass, Coconut Oil, Bee Pollen, Maca Powder, and Hemp Seed) ,(Super Juices - Goji Juice, Acai juice, Mangosteen juice, Noni Juice, Aloe Vera Juice) , (SuperHerbs - Cats Claw, Reishi Mushroom, Garlic, Ginseng, Turmeric, Oregano, Parsley, Cayenne Pepper, Holy Basil (Tulsi), Cinnamon, Vanilla, Ginger),(Other Super Additions - Probiotics and Enzyme blends, Fiber such as Psyllium, Oats, Acacia gum, flax, hemp),(Omega 3's such as Flax Seed, Hemp seed oil, Avocados, Almonds) ,Green Tea, Echinacea Tea, Ginseng tea, Milk Thistle tea, Yerba Mate and Dandelion Root tea. Teas are for cleansing, immune system support, and antioxidant support. Supplement/Other Energy Sources which I have used are (Creatine - helps supply energy to muscles and nerve cells), (Glutamine - Recovery Aid, Muscle Promoter, Highly Absorbable Protein), (L-Carnitine - Helps metabolize fats into the mitochondria), (D-Ribose - Aids in the generation of positive ATP levels), and (CoQ10 - Primarily responsible for creating ATP (energy from our cells) in the Mitochondria). There are many natural anti-nflammatories that athletes should use including (Quercitin, Vitamin D,Green Tea,Omega 3's,Organic Ginger (either raw or powdered),Organic MSM (About 5 grams),Enzymes (capsule form should include Bromelain and Papain),Omega 3's and 6's (1 ounce cold oil or ground flaxseed),Agave Nectar ,Organic garlic (1 clove or sprinkle from a jar),Vitamin C (Either 2 or 3 capsules ground in a blender from a whole food source or Potent C Guard) ,Willow Bark (similar to aspirin),Turmeric,Glucosamine,Resveratrol (Grapes) and Aloe Vera. I have written other articles specifically about some of the herbs and superfoods listed above. It is difficult for most people to start to consume all of the above foods. What I did was first educate myself about them, then introduce them slowly to see which ones I liked and didn't like. Once you find the few superfoods that agree with you, I believe you certainly are headed in a new direction towards "Xtreme Health". Once you have a list of "What" to eat you then have the questions of When and how much. Most endurance nutrition resources I have come across seem to equate body weight with how many grams of protein, carbs, and fats should be taken before during and after exercise. The amount of grams that your body requires is dependent on several factors: 1) The cycle of training you are in (Base Training, Build Training, Peak Training, Recovery Training or transition (end of season) training 2) The type of training you are doing 3) The intensity of the training you are doing 4) Your own metabolic make-up (Women, Man) (Good Digestive Health, Poor Digestive Health)(Resting Metabolic rates) 5) Weight loss goals of the individual How Much to eat? The factors included above determine your Daily energy expenditure. If you did not exercise at all and just lay in a bed breathing all day your body would burn a certain amount of calories. This is probably somewhere between 1500 and 2100 calories per day. There are 3500 calories in a pound. Depending on your weight and the type and intensity of activity you are participating in you will burn anywhere from 5 to 30 calories a minute. For instance a 150 pound runner running at a 8.35 minute per mile pace will burn approximately 12.8 calories per minute. By determining your Resting Metabolic Rate and factoring in the intensity and type of training you are doing you can then begin to formulate a Daily Caloric Expenditure to ensure you are taking in the optimum amount of calories. If the athlete desires to lose weight they should do so cautiously because you want to be able to restore liver and muscle glycogen levels as well as blood glucose levels for your next training session. However it can be done as long as it is done during the base, recovery and transition periods. What I have done with success is a 200 to 400 calorie deficit a day which will give you 1400 to 2800 calories burned per week. This is about 1.5 pounds every 2 weeks of weight loss. There has been many myths about protein, carb and fat diets and the proportion of which you need to take for weight loss or for muscle growth. I find a 50 to 65% Carbohydrate, 20 to 30% protein and 15 to 20% fat intake to be optimal for endurance athletes. So depending on your calorie requirements for the day, the amount of grams you take in from each category go up and down proportionally. It is important to note that during the different phases of training you will be training in different aerobic zones. For instance during base training you should be training in Zone 1, which is between 60 and 75% of your maximum heart rate. What your body uses for fuel in Zone 1 vs. Zone 4 which is 90 to 95% of your maximum heart rate differs tremendously. The percentages of fat, carbohydrates and protein that your body will burn depends on the level of activity. At rest you will burn 58% carbohydrates, 30% fat and 3% protein. At a mild intensity you will burn 49% carbohydrates, 49% fat and 2% protein and at a high intensity you will burn 75% carbohydrates, 17% fat and 8% protein. There are a few items are worth noting. One is that your body burns proteins all the time. It is for this reason that the lack of muscle building and strength training has the tendency to contribute to loss of muscle mass and therefore lowers the metabolism over time. Also, your body actually burns more fat during the base or mild intensity phase of your training. We can also see that carbohydrates are the main source of energy during high intensity workouts such as 5k races. In fact muscle glycogen depletion could happen as fast as 50 to 60 minutes instead of the common rule of thumb of 90 minutes during Zone 3 to Zone 4 type of training and exercise. The amount of grams of each macronutrient (protein, fat, carbohydrate) you need to take in during a particular day depends on whether you have 1 or 2 workouts in a day and you have to take into consideration pre-excerise race meals, during exercise refueling, and post exercise/race recovery as well as the calories you may consume for dinner (night before races), lunches, snacks etc. For instance for 3 to 4 hours of high intensity training you will need about 4.5 to 5.5 grams of carbs for each pound of body weight for that day. For heavy training you need approximately .50 to .75 grams of protein per pound of body weight and about .50 to .55 grams of fat per pound of body weight. Besides taken into consideration how much you are burning during your workouts perhaps more important is how much you could absorb. A simple sugar carbohydrate with a 6 to 8% solution mix isnot going to provide enough calories per hour. If you increase the solution density you have to drink more water in order to help the digestion process and this may lead to over hydration, cramping, and bloating. Complex carbohydrate solutions are a little better because the 16 to 18% density of the solution matches the osmolality of the water digestion. I have always been at odds with all the solutions out there but have come to use more of the complex carbohydrate solutions and in fact make my own from coconut water, dates, and spirulina as much as possible because real food will ultimately be the greatest source of energy. It is extremely difficult for most athletes to mix there own home brewed sport drinks but if even one of your 28 oz bottles could be home brewed it could give you a huge edge in your fueling plan. Some companies such as hammer nutrition recommend about 240 to 280 calories per hour, 400 to 600 grams of sodium per hour and 16 to 28 oz of water per hour for a 165 lb athlete adjusted up or down slightly for weight differences. When to Eat Knowing when to eat can be tricky for most people because a lot depends on other things going on in your life. Most athletes including myself feel best before a long endurance workout eating 3 to 4 hours in advance. However this is not always possible. You should be eating about 300 grams of carbs the night befoe an event depending on weight. The morning of the event the closer you get to the start time you want to lower the fiber and protein and increase the carbohydrates and actually move towards liquid food as much as possible. It is suggested that the foods primarily in this article be the focus of your choices but occasionally when it is not feasible or affordable it is ok to use traditional sources of energy. However, just be aware that the organic and clean sources of energy will have the least amount of pollutants, pesticides, herbicides, foreign unrecognizable material from cooking, etc, for your body to have to use energy and figure out how to save you from death and store it in fat cells or move it as quickly as possible through the digestive and lymphatic system for removal from your body. You want your body to generate ATP not use fuel to get rid of toxins. Fluid and electrolyte intake is extremely important if not the most important factor in refueling. Everyones body is different but your body needs to consume an amount equal to your sweat rate. This is different for everyone. However as a general rule you should drink approx half your weight in ounces per day on a normal low intensity day. During exercise between 16 and 28 ounces per hour is recommended. Be careful not to consume so much water that you have to eliminate water very often. If your body has too much water it will need to get rid of it and will take precious alkaline minerals with it. So moderate your water intake based on your daily activity and training sessions. Electrolytes which are important are sodium, potassium, magnesium, calcium and manganese. Most sport drinks contain only 2 or 3 of these electrolytes but an electrolyte replacement that you could control such as endurolytes by Hammer Nutrition will allow you to have them with you at all times and you can consume them as prescribed. There are also some natural electrolytes which I consume in my water bottles. Coconut water is the most natural form of electrolyte on the planet. It mimics the bloods proportions of electrolytes perfectly. Having at least 1 water bottle on rides with coconut water is a great idea. I have given a lot of information to get you started on the road towards organic nutrition and sports nutrition. You will be miles ahead so to speak of every athlete by experimenting with the foods in this article and best of all you will achieve great health as a critical side benefit. Health and Fitness are two different things and when you combine the two you are well on your way to achieving Xtreme health™ by: Will Power Byron
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5 MORE Fat Burning Nutritional Tips 0

Natural Medical. This article will give you 5 more tips to turn your body into a lean muscle-building, fat-burning machine. In case you didn't read the last 5 tips, the basic overview was to increase fiber intake, frequently drink water, eat a complex and healthy breakfast, increase calcium intake, and eat several small meals per day (as high as 8-10). Ready for more? Good! Keep reading... #6: Eat carbs early in the day Meals that contain larger amounts of carbohydrates should be eaten earlier in the day. This means that much of your whole grain and fruit consumption should occur before noon. The body's metabolism is highest earlier in the day, so this is a great time to be supplying your muscles with energy in the form of glycogen (carbohydrates), while also ensuring that many of the carbohydrates you consume will be burned for fuel, rather than deposited as fat stores. Many families tend to have the biggest meal of the day in the evening, ironically at the time when the body is least in need of energy and the metabolism is lowest. The practical application would be to make breakfast bigger and dinner smaller. So try it out - prioritize eating carbohydrates early in the day, and focus on decreasing carbohydrate portion size as afternoon and evening approaches. #7: Eat the right kind of carbs While carbohydrates are important for providing energy and giving your body the ability to burn fat, you must choose the right carbs. Simple carbs like sugar and processed flour tend to be rapidly absorbed by the digestive system, which causes a release of the hormone that encourages fat deposit - insulin. Furthermore, the quick energy release that is followed by a rapid decrease in sugar levels will cause you to crave more food, which is why many people on a typical American diet are *always* hungry! So no matter what percentage of your diet is made up of carbohydrates, you must choose complex carbs that are slowly absorbed and digested, thus producing a long term source of energy that keeps you fuller for a longer period of time. Whole grain flours, vegetables, oats, and unprocessed grains, such as brown or wild rice are great choices, and also include many other compounds important in maintaining a high metabolism and proper digestive function. #8 Eat fat For the past several decades, mainstream Americans have been shifting to low or no fat diets, with the general result being an *increase* in obesity and chronic disease, and a decrease in health and fitness. In the meantime, world populations such as Eskimos, that consume as much as 70% of their diet from fat calories in whale blubber and fish, have one of the lowest rates of heart disease in the world. While this may seem ironic, there are some very good reasons. Typically, to replace calories that are not provided by dietary fat, carbohydrate consumption increases. Increased carb consumption leads to a faster burning energy source, which tends to contribute to cycling blood sugar levels, use of muscle tissue as fuel, low energy, and decreased metabolism and hormone production. In addition, many Americans will replace saturated fat, such as butter, with a trans fat, such as margarine. Trans fats are *much* worse for the body than saturated fat. So it is important to choose the right kinds of fat. Most animal fats, and many vegetable oils, are high in cholesterol, which contributes to heart disease. However, mono-unsaturated fats, such as those found in olive oil, nuts, fish oil, and various seed oils, can help lower cholesterol, reduce risk of heart disease, and enhance your body's ability to burn fat as a fuel source. So try to eat fish several times a week (or supplement with fish oil), cook with olive oil, and try to eat at least a handful of a healthy nut (like almonds or walnuts) once per day. #9 Avoid sugar substitutes Artifical sweeteners, such as Aspartame, still taste sweet (that's why they're sugar replacements!). When the taste receptors on your tongue taste this sweet substance, your digestive systems begins to produce compounds that prepare your body to use the "food" that your brain thinks you are consuming. The hormones produced in the digestive process are still present once this fake food enters your small intestine, but no actual energy release or satiety occurs, which leaves you with a gut full of digestive hormones that need food to break down and make the brain crave even more food, this time the real stuff. This is why studies have shown that consumption of diet soda products are associated with obesity! If you're really serious about burning fat, ditch any sugar substitute foods or diet drinks that you currently consume. I guarantee that once you overcome the initial addiction withdrawal, you'll feel a hundred times better. #10 Eat like a car Your body runs on fuel. If you put too much fuel into the gas tank, an overflow occurs, and in the body's case, this means fat deposition. I realize that the idea of limiting calories is very simple, but sometimes the approach is wrong. Never give yourself a certain "number" of calories per day. You'd never take your car to the gas station and fill up if you didn't plan on driving it, and the same goes for your body. If you have a light day of activity ("low mileage") or a sedentary day (sitting in the garage), you should sometimes not even be consuming 50% of the calories you'd normally consume, because your body doesn't need them. For instance, on a typical day, I consume 5000-6000 calories (based on my metabolism and amount of activity), but on a weekend of travel, where I am either sitting in a car or airplane, I often consume as little as 1000 calories per day! If your body doesn't need the fuel, there's not a necessity to put it in your mouth. On the other hand, there will be some days where I consume up to 8000 calories, simply because that is how many I actually burn through with my activities! So if you're on a set diet of, say, 2000 calories per day, don't be afraid to vary as needed. I'd like to finish by encouraging you to keep at it. Switching to a healthy diet can be unbearable at times, but the longer you stick with it, the easier it gets. It's just like exercise - you can bring yourself to a maintenance phase where moderate to high physical activity becomes easier, but the initial work is pretty difficult. If you'd like to more information about diet and nutrition, or exercise, you can e-mail me at elite@pacificfit.net to ask questions. When you sign-up for personal training with Pacific Elite Fitness, you can receive a complete dietary analysis, complete with grocery list and food substitution suggestions, and monthly tools to track your progress, caloric intake, and macronutrient percentage. You have access to your own personal fitness coach to guide you through your workout routine, using the latest fitness research and breakthrough techniques. You are guaranteed to get fitter faster on a Pacific Elite Fitness program. Ben Greenfield
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The Top Strategies For Losing Weight In This Lifetime !!! 0

Natural Medical. Before you go on any diet you really need to ask yourself the following questions: Do I really need to go on a diet, or do I just need to be a little more disciplined about my eating habits? Would doing the minimum extra regular workouts make more sense than not working-out at all, but eating less? If I go on a diet, is my body going to be receiving sufficient minerals and vitamins to sustain itself? Here's why all the questions. Large numbers of people go on diets that don’t really need to do so, they are doing so simply to comply with some warped belief that the world expects everyone to look thin. In fact, it could be quite counter-productive to go on a diet, if your body is not going to be receiving its required vitamins and mineral intake to replace those naturally lost during the day. As a result of the above, before you decide to go on any diet, you might benefit from knowing that the most successful people at losing weight are not necessarily those who go on crash diets, but more likely those who increase (or start) their regular exercise program and eat more healthy meals a day. However, if you are thinking of embarking on a diet, don’t risk doing so and risking further harm to your body without making sure you take vitamin and mineral supplements to replace those lost during a normal day. So with that in mind, what diet plan you choose will ultimately end up either making or breaking your results... So let's find out what kinds of diets MOST people are familiar with, and why the "MAINSTREAM" diets or fat loss diets aren't always the best choice. What I mean by that is your typical dieting system or plan boils down to these three styles of diets: -low fat diets -low carbohydrate diets -low calorie diets Up first: "Low Fat Diets" Here's a good example of why low fat diets don't always forward you the results your hoping for and why you may need to consider an alternative dieting system. Low fat diets have been in the mainstream for a really long time but if you look statistically speaking, more and more people in our society are getting more overweight year by year. With that fact alone it should tell you that just a low fat diet is not going to be the answer or end all be all to your weight loss issues. Why it's definitely not a bad start, consuming a purely low fat diet is not the answer to your weight loss concerns. Up Second: "Low Calorie Diets" Trying to lose weight using a Low Calorie Diet STRUCTURED Plan is a sure fire way of failing even quicker than using a low fat diet plan. The problem with using a low calorie diet in and of itself is that you will do your body more harm than good. Simply stated, by using this type of method for weight loss all you’re doing is slowing down your body's fat burning capabilities which destroys all chances of losing weight. (You can lose weight using the low calorie method but all you'll lose is probably a few pounds of weight loss for the first few days, after that all weight loss stops --- this is known as a dieting plateau). You can never get slim by not eating and starving yourself. Last but not least… "Low Carbohydrate diets": Although the popularity of the Low Carb diet has definitely hit the mainstream of dieting fads at super warp speed this is probably one of the HARDEST ways of trying to lose weight. The problem with Low Carb diets are that they are to regimented and tough to follow for the average dieter. As well they tend to deplete your system or body of too much energy (carbs) which in essence makes it almost impossible to stick with that type of plan for any length of time. Hence, another failed attempt. So where do you go from here? There's one system I have been fortunate enough to discover that has been working for me just fine. It incorporates a structured balance between dieting and real world living. In other words let’s face it, dieting is no easy chore. But if you want to get ahead of the curve (no pun intended) you need a system that you can incorporate into your everyday lifestyle and still be able to achieve the results you want. As well without wanting to strangle the poor bastard in the cubicle next to you for doing absolutely nothing just cause you’re so irritable because you’re STARVING TO DEATH! And you definitely don’t need some fluffed up un-achievable, un-realistic diet plan system that has you starving all day long and is no way intended for you to succeed. In actuality the only thing it EVER succeeded in doing was costing you money and making you a complete train wreck for the short period of time (hopefully for everyone around you) that you were on it. (Oh yeah, it also makes the fat cat shareholders at these big dieting corporations a lot more richer too!) If you want a personal recommendation for discovering a diet plan that works, that is TOTALLY REALISTIC and ACHEIVABLE and doesn’t make you the FBI’s most dangerous (for irritability) check out fat loss for idiots dieting system. I’ve personally tested this product and I can say that without a doubt it makes more sense to me than any other plan I’ve attempted or read about thus far to date. What I liked the most about fat loss for idiots is it’s straight forward no B.S. style weight loss strategies about getting back to a healthier you and stop wasting time on every diet plan out there (not to mention your money) and to stay focused, take action and make it happen. It’s a real world solution for a real world problem. So if you're ready to discover The ”Ten Idiot Proof Rules” to Dieting and Fat Loss, and you’re ready to find a perfect Dieting Method for losing 9lbs. every 11 days. Then you need to unveil a True Powerful System that will change the way you think about eating. I recommend and encourage you to visit this webpage and learn everything you’ll ever need to know about losing weight and keeping it off once and for all! Quite honestly, if you’ve ever even considered wanting to lose weight in this Lifetime than you need to go here now and see for yourself what Fat Loss For Idiots can do for your life and you’re health. by : Mark Battalini
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Lose Weight Through Dancing 0

Natural Medical. If you have ever wanted to learn how to dance and lose weight at the same time then this is for you. Dancing regularly is one of the best ways of keeping fit and healthy while having fun at the same time. Louis Van Amstel from the program "Dancing with the stars", teaches you how to do all your favoriate dance routines that you may have seen on the show. Dancing is a great way to lose weight as it is one of the best cardio workouts with the least amount of effort. Most people don't consider dancing as a way of losing weight, they just do it for fun. What people do not realise is by dancing regularly they are toning and sculpting their bodies at the same time. Within a few weeks you will see inches coming off your waistline without you realising because you are enjoying yourself. Louis Van Amstel is one of the worlds best dance teachers, he has been training people for years and has further enhanced his reputation by being on the dance TV program. Even he used to get stuck dancing when he first started, but once you learn some basic steps you are away. From his video lessons you will be able to learn some steps in as little as 20 minutes. In his video you will learn; FoxTrot - You can incorporate this into a lot of dances and is very romantic. Jive - Fast paced and very exciting, great cardio workout. Salsa - Very creative and easy moves, seductive dance. The Cha Cha - Its fun, works on your body well and is easy to learn. Rhumba - Very sexy dance, great for losing weight from your weist and hips. Samba - Another high energy routine, excellent on the eye and the body. Waltz - This is a more structured and softer dance, fantastic for the hips and thighs. Tango - Easy to learn, another sexy, seductive and thrilling dance. by: Ian Bennett
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Why Your Diet May Not Be As Rich In Iodine As You Assume 1

Natural Medical. The trace mineral iodine is well known for its crucial role in enabling the body's manufacture of vital thyroid hormones, but it is also important for the health of the immune system and for optimal brain function. It is widely believed by many authorities that iodine deficiency should never be seen in the affluent West, although this problem affects millions throughout the developed world. Some nutritionists argue, however, that this conventional view is too optimistic, because the content of all minerals in foods is heavily dependent on the mineral content of the soil from which those foods are derived. The assumption must therefore be that the continuing de-mineralisation of farm soils has led to a reduction in the amount of dietary iodine commonly consumed. Fish and other seafood, however, remain a relatively rich source because these ocean creatures concentrate the sea's iodine in their flesh. Though not commonly eaten in the West, seaweed, or kelp, is also an excellent source of iodine for this reason, and is readily available in the form of a dietary supplements. Dairy products and certain meats may also be a good source, particularly where iodine is routinely added to farm animal feed. But in countries, including most of Western Europe, where animals are grazing fields growing on iodine depleted soils, levels are likely to be much lower. So even in the West, those not including fish or seafood in their diets, and not using iodised or sea salt, may be at real risk of deficiency. In an effort to compensate for low levels of dietary iodine, the mineral has been routinely added to ordinary table salt in the US for many years. But the practice is not as common in the UK and other European countries, where specially iodised or natural "sea-salt" has been marketed more as a luxury alternative. The problem of insufficient dietary iodine has been compounded on both sides of the Atlantic, however, by increasing concern about the possible adverse health consequences, particularly high blood pressure, of excessive salt intake. Many nutritionists, however, regard these fears as exaggerated, and believe that any such potential problems are far less serious than the consequences of an insufficiency of iodine, and may be easily resolved by the use of the low sodium salt alternatives available. Iodine, however, cannot in any case be regarded as a luxury. Its essential function lies in the production of the vital thyroid hormones; thyroxine, sometimes known as T4, and tri-iodothyronine, or T3. And as is well known, these hormones are crucially important in ensuring a healthy metabolic rate and the release of energy from food; so an underactive thyroid gland is commonly the villain in cases of excessive weight gain, particularly where this of sudden onset, and in cases of difficulty in losing weight even when following a sensible reducing programme. A healthy thyroid gland is also crucial for the optimal functioning of the immune system. But perhaps even more importantly, iodine deficiency is also known as a major cause of avoidable brain damage; a problem which the World Health Organisation has estimated to affect an astonishing 50 million people worldwide. Sadly, many of these cases occur in children whose mothers were iodine deficient in pregnancy, resulting in a condition of severely retarded brain development known as congenital hypothyroidism, or "cretinism". Even where such catastrophic consequences are avoided, iodine deficiency in childhood may also have serious effects on the developing brain, leading to low energy and motivation for learning, and measurable impairment of IQ scores. Since 2001 the Food and Nutrition Board of the US Institute of Medicine (FNB) has prescribed a Recommended Dietary Allowance for iodine of 150 mcg for all individuals over 14, rising to 220 mcg for pregnant women and 290 mcg for those breastfeeding. Somewhat confusingly, however, an excessive consumption of iodine is also associated with a malfunctioning or enlargement of the thyroid gland, as well as mouth ulcers, headaches and gastric upsets, and the FNB therefore advises an upper safe limit for daily iodine consumption of 1,100 mcg for adults. Most people eating a conventional Western diet are unlikely to exceed this level. With the possible exception of pregnant and breastfeeding women, people in the West who use liberal quantities of iodised salt as a regular seasoning are unlikely to need further supplements. But many commercial multi-mineral preparations contain iodine in reasonable quantities, usually in the form of potassium iodide, and whilst not perhaps strictly necessary, such supplementary doses will do no harm and may be regarded as a useful insurance policy given that, like all minerals needed by the body, iodine functions best in the presence of adequate supplies of all the others. And it should be particularly noted in this context that the effects of any deficiency of iodine may be intensified by any deficiency of selenium, iron or vitamin A. by: Steve Smith
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