Made Moon Blog

Feel less tired, more alive, and energized by adopting the following energy
boosting strategies:

* Always eat breakfast

Believe it or not, the first meal of the day is the most important one which
provides your body the required fuel to keep you going throughout the day.
Never miss breakfast; snack on an energy bar, a banana or apple, or drink a
glass of juice, if you’re in a hurry.

* Eat smaller meals and more often

Studies have proven that by eating smaller and healthier meals actually
give you more energy as opposed to bigger meals which often make you feel
tired and sleepy! Try to eat a healthy snack every four hours to maintain your energy levels.

* Exercise!

Walk, jog, or cycle at least fifteen minutes everyday. Any kind of physical
activity will boost your energy levels. Find time between breaks, classes,
before or after work. Plan ahead and establish a schedule for exercising.
You’ll notice an immediate difference in energy!

* Feed your cells!

If you feel run down and extreme fatigue often or just sometimes, this may be a sure sign that the cells in your body are not receiving enough nutrients. When our body does not get its required dosage of nutrients from our diet, we become exhausted much faster. A powerful way to feel more energized is to supplement our diet with Cellfood. Personally, I take Cellfood every day like clockwork; because of Cellfood I feel more energetic, I sleep less, and I don’t easily get so tired. For information on Cellfood go to: http://www.chronic-fatigue-aid.com/cfs_articles.html

* High energy foods

Consider adding high energy foods to your diet such as low-fat cheese, milk,
yogurt, beans, eggs, fish, poultry, and lean meat.

* Hoodia Gordonii

To get an added natural flow of energy, consider taking Hoodia Gordonii. This amazing cactus-looking plant is fast becoming popular around the world. To learn all of its benefits, visit: http://www.hoodia-way.com

* Juice

Drink a whole glass of organic apple or pure orange juice. These two will provide you with plenty of energy, especially when you are running low!

* Water

Drink water on a regular basis.

* Reduce caffeine consumption!

A great way to help maintain your energy levels is to reduce or eliminate caffeine from your diet. Remember: caffeine is a stimulant and will make you jittery.

* Vitamins

Take supplements of vitamins C, E, and B6. Or, eat foods rich in these vitamins like oranges, almonds, peanuts, and pecans.

* Minerals

Take iron as a supplement; it will boost your overall energy.

George Alarcon is the webmaster of www.chronic-fatigue-aid.com where he offers a highly effective solution for conquering extreme exhaustion and successfully treating chronic fatigue syndrome–for free.

Fish oil is a great source for Omega-3 fatty acids. Most of the fats we eat are omega-6 or other types of fat, but cold water fish, nuts, and seeds contain Omega-3 fats. There are literally hundreds of studies and articles in the medical literature documenting the benefits of fish oil supplements. Of course eating a diet that is naturally high in Omega-3 fats is good, but these foods may be high in calories, which are not good for weight issues, or may contain heavy metals or pesticides, which if eaten too often can be harmful. So the literature recommends fish oil supplements for most people. And if you have high triglycerides, high cholesterol, vascular disease, a previous heart attack or stroke, attention deficit disorder, depression, or any inflammatory condition such as arthritis or colitis, fish oil can be a part of your treatment.

How much fish oil do I take? Well, if you are interested in maintaining good health and not treating any particular condition, the answer seems to be at least 1,000-2,000 mg per day of the Omega-3 fats. This dose reduces mortality from heart attacks, and reduces arrhythmias. Now the dosing can be confusing since each fish oil capsule contains 1,000 mg of fish oil but lesser amounts of the Omega-3 fats. To determine the amount of omega-3 content, you must read the fine print on the back label which will tell you how much EPA and DHA are in each 1,000 capsule. EPA and DHA are the specific Omega-3 fats. It will contain “x” amount of EPA and “y” amount of DHA. You must add these 2 numbers together to get the total amount of Omega-3 fats present in each fish oil capsule. If these numbers add to 300, a relatively low amount of omega-3 fats, then it will take 4-7 capsules a day to get at least 1,000-2,000 mg of omega 3 fats. This is the amount needed for those wishing to prevent certain problems long term but not treating any particular condition.

If you are trying to treat a specific condition, you need at least 2,000-7,000 mg a day of Omega- 3 fats. This may require 7-24 caps a day, which is too many for most people. So you must find a fish oil supplement that has more Omega-3 fats than 300 mg per capsule. Occasionally pharmacies such as Walgreens or CVS will carry them, but more often you must go to a health food store, a vitamin store, or find it on the internet. There is also a prescription fish oil called Omacor, which is high in Omega-3 fats, containing 840 mg per capsule of omega-3 fats. Four capsules a day will provide 3360 mg a day and is recommended for lowering triglyceride levels. Some doctors will recommend up to 7,000 mg a day of the Omega-3 fats for certain things, but you should do this only on the advice of a physician familiar with high doses of fish oil. Fish oil does “thin” the blood so that cuts will bleed a little longer than usual, but holding steady pressure on a minor cut for 5-10 minutes usually will stop the bleeding.

It is also important to buy a fish oil that is microfiltered to remove all the heavy metals. Salmon and other cold water fish are near the top of the food chain, and their fat accumulates any toxins, such as heavy metals, that are in the algae or smaller fish that they eat. We accumulate the same toxins in our bodies that we consume, so to avoid this, the fish oils are treated to remove such toxins. Also, salmon, or fish oil derived from farm grown fish, has been shown to have higher levels of pesticide residues from food and fertilizers in the water, so farm derived fish oil should be avoided. Ideally a pharmaceutical grade supplement is best if you choose not to take the prescription form. There are several good such supplements available. Ask your doctor for advice if you are not sure what to purchase.

http://www.essential-nutrients.net/

To learn more about supplements available that help prevent vitamin, mineral and essential nutrient depletion that are caused by the prescription or over the counter drugs you are taking:
http://www.essential-nutrients.net/store/PPF/Category_ID/11/products.asp

C. Donald Ford, MD, Diplomate of the American Board Internal Medicine. http://www.essential-nutrients.net/aboutus.htm

How often do you really wonder and pay attention to the effect of good, sensible nutrition and the impact that it has on your health? How often do you choose healthy choices in your daily lifestyle, from eating organic to using organic lawn care and household products? Things to make you go hmmmmm….Scratch your head and think about it for awhile. You deserve it; you are worth it!

Everywhere you turn, you are literally surrounded by toxins. Environmentally, toxins are among us from the polluted air, pesticide-grown lawns and trees, contaminated water, toxic household cleaning products, toxic personal hygiene products, not to mention the pesticide and toxic manner of growing the very food that you consume. Have you read a food label lately and been able to pronounce every word and understand what the actual ingredient is? You’ll be shocked to check out the sodium content, fat content and sugar content on the majority of conventional food products. The marketing of conventional food products do not educate the consumer on the content and good nutrition; they just tantalize you to purchase the products. Consumer Beware! Eat Smart!


Let’s take a Basic Nutrition Class together:
Nutrition impacts your health and, therefore, your life. Healthy food choices provide your body with vitamins, minerals, fatty acids and antioxidants without any added toxins. Your muscles, bones, skin, hair, teeth and vital organs are affected by your choices. Degenerative disorders, weakened immune systems, and migraines are just a partial list of healthy issues that have been linked to toxin buildup and nutrient deficient bodies. You are what you eat and what your body absorbs. It’s an intricate process that needs your support by making healthier choices.

Organic produce is best for you because it is full of vitamins, nutrients and antioxidants since it was grown without harmful pesticides and it was grown in nutrient-rich soil without any genetically modified seeds.

Natural, Free-Range, Organic or Grass-fed meats and poultry are the right choice when choosing these protein food group items since they were grown without the use of hormones, antibiotics and inhumane conditions. The animals are treated the way nature intended them to be raised. Mad Cow’s disease is not a factor when you eat meats raised in this manner. If you are a fish eater, check the mercury content of the particular fish before consuming this food group.

Bottled Water is the way to go to avoid sugar and artificial sweeteners as part of your liquid intake. Artificial sweeteners in soft drinks, color additives and unnecessary corn syrup are harmful to your health. Certain artificial sweeteners are excitotoxins affecting your brain and central nervous system and may lead to degenerative disorders. Forego the sugar injected, color additive rich Sports Drinks - some even have caffeine as an ingredient. Choose an electrolyte mix without any added ingredients, just the electrolytes.

Processed Foods are mostly devoid of nutrients; therefore, they do not add nutrients to your diet. Most of them are filled with sodium, fat and sugar not to mention MSG, nitrates and color additives. If you have to be a chemist to read the label, then skip it and choose a more wholesome food choice. Nitrates are added to most conventional processed meats and can convert into a carcinogenic element. Again, choose a natural, organic, nitrate-free meat.

Plan ahead and cook meals on weekends and make enough to provide some meals for the week. A little planning goes a long way for coming up with time saving meals and healthy, nutritious meals for you and your family. Homemade chicken soup with natural ingredients provides a chicken meal one day, enough broth to use when making risotto or a soup based meal for another day. Organic lentil pasta meals can be cooked and used again as a quick meal. Crock pots and steamers can be utilized for time-saving meals as well. Juicing is an amazing kitchen gadget to give your body live food, raw enzymes and a wealth of vitamins, minerals and antioxidants.

Daily multi-vitamins, minerals, enzymes, probiotics and antioxidants are an important part of your daily healthy regimen. Check Consumerlab.com test results when choosing the purest brand of supplements.

Invest in the most important aspect of your life - your health!
Hippocrates said, “Let Food Be Thy Medicine”; I say, “Do Not Let Food Be Thy Poison.” Choose wisely because you are worth it!”

By Nancy A. Guberti, Certified Nutritionist and Healthy Lifestyle Coach from www.coachforhealthyliving.com.
Audio Cds available titled, “12 Steps to Promote a Healthy Lifestyle”, “Raising Children in This Toxic World” and “12 Steps for Expectant Moms”.
Nancy has dedicated her life to helping others find the motivation and discipline to transform their lives into a healthy lifestyle of living. As a motivational speaker and healthy lifestyle coach she is available for seminars, coaching, and nutritional counseling. With over 15 years of corporate experience, she understands and addresses the needs of employees and the role of stress and health in their lives. The seminars are passionate, positive and powerful, producing amazing results in the employees’ lives. She is affiliated with 85Broads, Holistic Moms Organization, Essential Moms and Clayton College of Natural Science. Nancy’s approach is a nurturing, holistic, and natural one to heal and restore balance to achieve optimal health.

It would seem that everyone is looking to squeeze the most out of their training investment and as a result, the supplement industry has globally become a multi-billion dollar industry. There are however very few legal ergogenic (performance enhancing) supplements on the market whose benefits are proven and whose negative side effects are minimal. A large majority of the supplements on the market are either dangerous e.g.. Ephedrine or have absolutely no benefit at all on performance e.g. orthonine, arginine. In this article we have chosen to highlight three products, which have proven performance-enhancing properties, these include creatine, caffeine and carbohydrates.

A product that has been repeatedly shown to improve performance in power-type sports and especially those that involve interval training is creatine. Creatine is a combination of three different amino acids and is produced naturally in the body, the vast majority being stored in skeletal muscle as creatine phosphate. Creatine phosphate is able to maintain muscle ATP (a high energy molecule and the energy “currency” of the body) levels in muscle by “donating” its phosphate to ADP (a lower energy molecule) thus allowing for an increased reserve of instantaneous energy to be used during very high intensity exercise. For example, creatine is likely to benefit high intensity exercise such as weight/power training and repeated sprints/interval training but not single sprint events lasting shorter than 90 seconds and endurance competition. The American diet supplies about 1 gram of creatine, which is found in red meat and some fish species (mackerel), but studies have shown that supplementing with 20 grams of creatine monophosphate for six days may increase muscle creatine levels by 20%. The recommended dosage is to take a “loading” dose of approximately 20 grams (4 teaspoons) a day for 5 days; thereafter a “maintenance” dose of 5-10 grams is required.

In addition, it is recommended that the individual take the supplement dissolved in a drink of high carbohydrate content (about 2 hours before exercise) as this causes an insulin “spike” which assists in muscle creatine uptake by more than half. It is proposed however that not all individuals respond to the use of creatine equally - some respond well by being able to store the additional quantities while others do not seem able to do the same. Lastly, it is suspected that the use of creatine is relatively safe although the long-term health risks of high dose supplementation are unknown. The only drawbacks known at this time is that it may cause stomach upset if not dissolved properly and individuals with existing kidney disease should not use it. Competing athletes are encouraged to use only high quality products from an established supplier, as some manufacturers have deliberately spiked their products with illegal performance enhancing substances and steroid precursors such as nandrolone, while other products may be contaminated with toxic metals.

There is a large body of evidence to indicate that caffeine use even at levels below that allowed during Olympic competition (>12 mg/ml) produces several ergogenic effects. Studies involving cyclists performing at a fixed intensity have demonstrated an increased time to fatigue ranging from 20-50% when using the product. Also, caffeine improves performance during all-out efforts lasting 4-5 minutes and during repeated bouts of exercise such as interval training. Caffeine has also been demonstrated to increase the maximum force that can be sustained during a maximal voluntary contraction (MVC) of a muscle and that the duration of sustaining an isometric contraction at 50% MVC increases on the order of 28%. It is proposed that this effect is due to increased skeletal muscle recruitment by the motor cortex of the brain, and that caffeine may also decrease the perception of effort allowing for more relative work to be performed. Thus caffeine may improve performance in a strength training routine. Other proposed methods of its operation is that it reduces fatigue and increases alertness and well-being which may be helpful during events of extreme duration such as ultra marathons where staying awake plays a crucial role in performance results. Some evidence seems to indicate a glycogen sparing effect associated with the use of caffeine, however its metabolic effects has not been substantiated.

Furthermore, it has been demonstrated that caffeine does not increase urine production during exercise, but does so at rest. Popular sources of caffeine are coffee (50-100 mg/cup), cola drinks (50mg/375 ml can) and over the counter medications (100-200 mg/tablet). It is possible that the tablet source may produce more ergogenic effects on exercise as it is suspected that other chemicals found in coffee may interfere with caffeine’s operation. Caffeine should not be consumed in association with creatine as there is some evidence to indicate that the former prevents the latter’s absorption.

Although one may not think of it as a supplement in the true sense of the word, as mentioned previously in other articles and tips on this website, the use of carbohydrate during and immediately after exercise has demonstrated various ergogenic effects. Research has indicated that hypoglycemia (low blood sugar) can be a significant cause of fatigue and premature termination during prolonged exercise events. Consuming carbohydrates during a race will not necessarily allow an individual to perform better, but it will increase the time to fatigue should they not have enough liver glycogen (stored glucose) to maintain blood sugar levels for the duration. In a previous article on the lactate threshold/turnpoint we discussed the fact that muscle glycogen is committed to be used in its cell of storage. The liver however is capable of releasing its glycogen stores as glucose into the blood stream to maintain blood sugar levels. The liver glycogen reserves however are limited - only about 100 grams, whereas the skeletal muscle is able to store about 500 grams. It is estimated that during prolonged exercise events such as marathons, the rate of blood glucose usage is 1.0 gram per minute or 60 grams per hour. So assuming a non-carbohydrate loaded participant enters such a competition even with full liver glycogen stores, they would only be able to maintain blood sugar levels for about an hour and a three quarters before hypoglycemia would begin to set in.

Regular carbohydrate ingestion during the race will help the participant to maintain normal blood sugar levels and avoid fatigue and the early termination associated with hypoglycemia. Another associated benefit of carbohydrate ingestion during exercise is its protein sparing effect. During aerobic or endurance type exercise, as muscle and liver glycogen levels begin to fall, protein (source of amino acids) from muscle stores is increasingly broken down to help replenish blood sugar levels through gluconeogenesis (the production of glucose). With the maintenance of blood sugar from ingested carbohydrates, less protein and lean tissue mass is sacrificed. In addition it is suspected, although still questionable at this point that carbohydrate consumption may prevent central or neural fatigue by limiting the amount of free tryptophan in the blood. Tryptophan is an amino acid from which the substance serotonin (a substance which induces sleepiness and fatigue in the brain) is made. Carbohydrate ingestion in combination with protein immediately after intense exercise has been demonstrated to increase protein/muscle synthesis and increase muscle glycogen stores (glycogenesis). It is likely that the increased protein synthesis is mediated by increased quantities of a hormone known as IGF-1 (Insulin-like Growth Factor-1). Lastly, as mentioned earlier carbohydrate assists indirectly in the transport of creatine monophosphate into skeletal muscle, thus increasing reserves of creatine phoshphate.

In conclusion, there are some supplements that have proven ergogenic properties and are presently considered safe. It is not advisable however to consume all of these supplements together since one product may have negating effects on the other. Unfortunately, the marketing of supplements often far exceeds the potential benefits to be gained. The consumer should carefully consider the energy and metabolic demands of their sport/event or alternatively consult the services of an experienced exercise professional. This will allow the individual to choose the supplement that best suits their needs and avoid spending money on potentially useless products or risking their health or competition status.

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com

NOTE: You’re free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.

Pain - something that no one wants to experience even once let alone daily and yet chronic pain is not uncommon. The Chronic Pain Association estimates that 50 million Americans endure chronic pain on a daily basis. Whether you suffer from Fibromyalgia Arthritis, or a Sports Injury, pain from the inflammatory response finds us and can make life miserable. Taking anti-inflammatory medications is the first defense against chronic or acute pain. Research shows if you want to add even more relief to your pain symptoms you can make some small changes to your diet.

Foods that have the greatest effect on the inflammatory process are fats. The predominant omega-6 fatty acids present in the American diet tend to promote inflammation while omega-3 fatty acids help to inhibit the inflammatory process. The omega 6 to omega-3 ratio in the Western diet is a high 16:1.8 leading some researchers to say the typical Western diet is a pro-inflammatory diet. No wonder we are in such pain! Even though omega-6 fatty acids are good for us and needed in the diet, we are eating far too many of them and not eating enough of the health-promoting omega-3’s. Omega-6 fatty acids are found in beef, pork, chicken, whole milk dairy products, egg yolks, vegetable and seed oils, and packaged convenience foods- all staples of the American diet. The pain reducing Omega-3 fatty acids are found in cold water fish (salmon, mackerel, halibut, and tuna), ground flax seeds, canola oil, and walnuts.

There is one more fatty acid to throw into the mix and that is omega-9. Not as much of an attention getting fatty acid but just as important to know about. These fatty acids are also involved in prohibiting the inflammation process bringing relief to its sufferers. Omega-9’s are found in olive oil, avocados, pecans, almonds, peanuts, cashews, sesame oil, pistachio nuts and macadamia nuts. All those nuts you thought were off limits, not anymore. Just make sure you only eat 10 - 12 nuts for a serving size so you don’t add to your waistline with these high calorie snacks.

Fruits and Vegetables- ah, here they are again. I wonder how long it will take us to realize they really are good for us. The antioxidants found in fruits and vegetables play a role in decreasing damage by free radicals which to you and I means it prevents the initiation of the inflammatory response nipping it in the bud. What’s the recommendation? The same as it’s always been, 5-8 servings of fruits and vegetables each day. It’s not as tough as it seems. A serving size of fruit is the size of a tangerine or half of a banana while the serving size for vegetables is cup cooked and 1 cup raw. Add some berries to your cereal, some vegetable soup with lunch or sneak veggies into your scrambled eggs, add them wherever you can.

Although this doesn’t count as a legitimate study, my mother, a long time arthritis sufferer decided to put some of these ideas into practice. She decided to take 2 tbsp. of ground flax seeds per day which she added to her oatmeal in the morning. She also added almonds regularly. That was it. No other changes and she found her arthritis pain markedly decreased. It goes to show that small nutrition changes can make a big impact on your health.

Now that you know the information, let’s get practical. Here are 8 small diet changes you can make starting this week to decrease inflammation.

1. Replace chicken, pork or ground beef with salmon, mackerel, or halibut 2 times each week.


2. Use canola or olive oil in place of other vegetable oils for salad dressings and cooking.


3. Add walnuts, almonds, or pecans to salads.


4. Snack on an ounce of cashews or macadamia nuts with a piece of fruit.


5. Use sliced avocado in your sandwich in place of the cheese.


6. Use omega-3 fortified eggs (can find at all local grocery stores: look for the sentence: fed with DHA and EHA).


7. Add 2 tbsp of ground flax seeds to your oatmeal or yogurt.


8. Add a side salad each night with dinner (filling up with veggies during your meals will also help with weight management).

Using medications alone to manage your pain is difficult because most drugs eventually lose their effectiveness and can cause side effects. Take some small steps to add these dietary practices so you can have a more complete support system to alleviate pain.

Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their weight loss and health goals. For more information visit http://www.reallivingnutrition.com