Archive for the ‘Nutrition’ Category

Body Building Tips, How To Have Your Own Gym In Your House

I receive emails everyday from aspiring lifters all over the world, and one of the most common questions I'm asked is "Do I have to join a gym in order to build a strong, muscular body?" The answer, my friend, is no. With the right equipment and planning you can follow an equally effective bodybuilding program from the comfort of your home without ever having to set foot in a gym.

There may be a lot of factors that make you decide not to go to a gym. Maybe you can't afford the membership, or you don't like the ones close to your home. Or you don't like the guys in that gym. Whatever your reason, it's ok, there's still chances for you.

Actually, there are a lot of people who think that there's no better place to workout than their own houses. You don't waste your time going to the gym and back. All you have to do is walk the stairs anytime you feel in the mood for some exercise.

If you analize it, there are a lot of benefits of being in your house instead of the gym. You hear the music you want, you can train shirtless if you felt like it, you don't have to smell the sweat of the guy next to you. You worry about nothing but you and your workout.

When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn't have to hobble to my car and spend anymore time driving home. It was great.

Ok, there's not only good news. It's almost impossible to have in your home to have certain pieces of machinery such as a leg press or calf machine. And because of that, there'll be some exercises you could not do there.

Even so, that's no bad at all. Ok, that machinery makes your workout easier, but if you don't have that equipment there are still forms to perform similar routines (freeweight substitutions). A proper bodybuilding routine does not require the use of any fancy equipment.

The basic equipment that your home gym should contain is: a) An adjustable barbell with freeweight plates. b) Adjustable dumbbells. c) A bench with incline adjustments. d) A chin-up bar. e) A squat rack.

If you can't afford a squat rack then you'll have to be creative. Don't ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one.

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Medicinal Mushroom Used in Korea as Cancer Therapy Adjunct

There's a new star on the medicinal mushroom sky. It goes by Phellinus linteus in Latin. The little known English common name is Black Hoof Fungus. It's far more common, even in America, to hear it referred to by its Japanese name as Mesima.

Common to southern United States and Southeast Asia, Phellinus linteus is a polypore on hardwood trees such as poplar, oak and mulberry. [1]

Unlike most medicinal mushroom species, which were originally used in China or Japan, Phellinus linteus first became popular in Korea as a complement to traditional cancer therapies such as radiation and chemotherapy.

From Korea, its reputation has spread like wildfire around the world. Doctors across the globe are now beginning to use it as an immune booster [2-11], and especially for preventing cancer metastasis. [5,10,12-17] Apart from Korea, Phellinus linteus is particularly popular in Japan, the U.S., and the Middle East from Israel to Turkey.

It may have all began when a 1996 Korean study reported that Phellinus linteus extract exhibited a broader range of immune enhancing and anti-cancer properties than the extracts from other species of medicinal mushrooms. [4]

Years later, American world-renown mycologist Paul Stamets helped deepen our understanding of Phellinus linteus when he published a comparative analysis with the most common medicinal mushroom species: Agaricus blazei, Lion's Mane, Chaga, Reishi, Maitake and Cordyceps. [18]

Phellinus linteus had a stronger effect than any of them on the part of the immune system known as macrophages. The activity of this type of white blood cell increased by 5,700% when Phellinus linteus extract was administered in an amount equivalent to 3,750 mg for an average size adult (165 lbs). [18]

It should be noted that macrophages may promote cancer growth as well as fight cancer. The research that has been published about Phellinus linteus extract indicates that it enhances the anti-cancer properties of macrophages. [8,14,19,20]

Additional reports have been published on cases of "spontaneously" regressed cancers, where the patients reported having used Phellinus linteus by their own choice:

1. A 2004 paper out of Japan reported "a hormone refractory prostate cancer patient with rapidly progressive bone metastasis who showed dramatic response to intake of an extract from the mushroom, Phellinus linteus." [15]

2. Next out was a Korean article published in 2005, which reported on a patient who "ingested mushroom called Phellinus linteus for one and a half years" before exhibiting "spontaneous regression" of liver cancer and skull metastasis. [17]

3. And then one year later, in 2006, another Japanese article was published on "a case of spontaneous regression of hepatocellular carcinoma with multiple lung metastases." The 79-year-old patient had been taking an extract of Phellinus linteus Mycelium for a month. When examined by his doctor 6 months later, his tumors had disappeared. [16]

Note: This article is not intended to treat, cure or diagnose any disease. It is intended for informational purposes only. Phellinus linteus is not approved by the FDA. Never use any herb or mushroom for medicinal purposes without first consulting a licensed medical professional.

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The Great Thirst Of Mediterranean Food Seasoning

Like in every other type of cooking in the cuisine of the Mediterranean, people actually use Mediterranean seasoning. Mediterranean cuisine is the food of the areas around the Mediterranean Sea, obviously. The fact is that the Mediterranean cuisine contains foods from varied cultures. These nation-states have influenced each other in time and the process of cooking evolved into sharing common rules. Flexibility and a broad range of ingredients and many regional varitions characterised the Mediterranean cuisine. The area inclined to favor goats and sheep rearing.

Although currently much of the fish is shipped from the outside since the fisheries of the Mediterranean sea are no longer what they used to be, fish dishes are still very common. In many of the standard Mediterranean dish recipes, seafood is still dominant. It is quite clear that certain sorts of fruits and meats or vegetables, which is the case in Mediterranean cuisine, demand for specific and typical seasoning, and in this case Mediterranean seasoning. Pita bread, barbecue or grilled meats, falafel and hummus are among the Mediterranean foods which usually ask a special seasonings which are found in the area around Mediterranean seasoning apparently.

Talking of Mediterranean seasoning you must know that olive oil, though not necessarily a condiment, is made in the Mediterranean countries " Portugal, Greece, Turkey, Italy and Spain, as well as others. Garlic is a representation of a vital ingredient in the Mediterranean seasoning, which is used a lot throughout in the Mediterranean cuisine. Adding to the distinctive taste of food are garlic and olive oil which are used in the Mediterranean seasoning and cuisine in general. Besides, it is unanimously believed that the ingredients in this kind of cooking and in Mediterranean seasoning, and we have in mind particularly the olive oil, are a major contributor to the longevity and good health state of the Mediterranean people.

You will no doubt need Mediterranean seasoning if you are interested in preparing Mediterranean dishes, or you will not attain real Mediterranean food. You may easily purchase different commodities which are labeled Mediterranean seasoning from stores around the country, nevertheless, my suggestion is for you to try to make your own Mediterranean seasoning because it is not challenging at all.

To receive a good Mediterranean seasoning you only need the right ingredients and a true Mediterranean seasoning recipe, like the one below. This combo is what I call Mediterranean seasoning. It doesn't matter how much you use " just combine the ingredients in the following proportions in a bowl, whisk, and pour into a shaker. Place it in a container and then put in the refrigerator, there it is when you need to utilize it for a cursory dusting on a grilled meat, or for a marinade:one part cinammon, one part coriander, one part cumin, one part dried mint, and then one part Italian seasoning or oregano; Besides, put one part onion powder and one part garlic powder.

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Ten Tips For Smart Stretching

1. Why stretch? Stretching lengthens muscles and improves flexibility.1,2 Also, stretching the big leg muscles - the hamstrings, calves, and quads - simultaneously loosens and lengthens the muscles of your lower back. So, when you stretch, you're helping your back!

2. When to stretch? Recent exercise physiology studies show that static stretching is best done after exercise. Pre-exercise "dynamic warm-ups", such as torso twists, arm circles, and light jogging, prepare the body for work. Importantly, for those of us with back issues, it's still a good idea to do the familiar static stretches even before the dynamic warm-up!

3. Don't rush! Stretching is as important as what you're going to do after you stretch. If you rush, you might pull a muscle or worse. Be sure to include 10 to 15 minutes of stretching as part of your exercise time.

4. Stretch gently and slowly. You are not trying to accomplish anything while stretching. In other words, you're not trying to stretch "this much" or "this far". Nice and easy does it. Stretching is a Zen activity. There should be nor "effort".

5. Pay attention! If your mind drifts, you are headed for a pulled muscle.

6. Visualize! See (in your mind) what you're doing. Hold a mental visual image of the muscle group, where it comes from, where it goes. Visualization helps establish a brain-muscle connection, making your muscles much smarter!

7. Stretch your hamstrings first. Lie on your back with one knee bent [start with the left leg bent; you will be stretching the right hamstring]. The left foot is on the floor and the left knee is bent approximately 90 degrees. Holding behind the right knee, gently bring that knee to your chest. Alternate this chest movement with a movement that begins to straighten the right leg in the air. The eventual goal on straightening is to achieve a 90 degree angle (or close to this) between the leg and your torso.

8. CAUTION! Progress may be quite slow. Remember - you are where you are. Stretching is gentle and slow. Alternate the bending and straightening movements gently, achieving a slightly greater straightening each time. You should work each leg for between three and five minutes.

9. Calf stretches. Face a wall and place both hands lightly on the wall. Keeping both feet facing front, bend the front knee and place the foot of the leg to be stretched directly behind you. Your weight is being supported by the front leg. The back knee is pretty straight and the back heel is on or close to the floor. Maintain the stretch for 10 seconds, feeling the stretch in the calf as the back heel reaches toward the floor.

10. Quad stretches - stand on your left leg, placing a hand lightly on a wall to support the upright posture. Grasp just above the right ankle with your right hand and bring that heel close to the right buttock. The quadriceps is stretched by bringing the right thigh in line with the left thigh, just as if you were standing on both legs. The knees should also be close, in a line. You should feel a stretching sensation down the right thigh. Imagine a straight line running from your right hip socket all the way to the floor. Ferreira GN, et al: Gains in flexibility related to measures of muscular performance. Clin J Sport Med 17(4):276-281, 2007. 2Peeler J, Anderson JE: Effectiveness of static quadriceps stretching in individuals with patellofemoral joint pain. Clin J Sport Med 17(4):234-241, 2007. 3Behm DG, et al: Effect of acute static stretching on force, balance, reaction time, and movement time. Med Sci Sports Exercise (36(8):1397-1402, 2004.

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Historic Use of Mushrooms in Religious Ceremonies

People have used mushrooms as spiritual tools for at least 7,000 years. Thats the age of the oldest preserved records, cave paintings left by the historic San Peoples in Tassili of southeast Algeria. Images depict what has been interpreted as masked, dancing medicine men holding mushrooms in their hand; presumably of the awareness altering variety.

Tassili is located in an area that today is an uninhabitable mountainous desert. But in ancient times, the climate was wet, allowing not only humans to live there but also cattle, and even crocodiles. The San Peoples were culturally tied to other tribes across the desert, from Chad to Egypt, maybe even Greece.

Jumping forward 3,400 years in time to Greece, 1,600 B.C., we find the Eleusinian Mysteries. Continuous for an astounding two millennia, the Eleusinian Mystery initiation was the most important spiritual ceremony of ancient Europe. Scholars believe the Mysteries involved use of consciousness-altering mushrooms. With well-known participants like Plato and Aristotle, its influence on western civilization cannot be denied.

Jumping another millennia or so forward in time, the Vikings were known to consume the poisonous species Fly agaric (Amanita muscaria) in limited amounts to overcome fear. In spiritual pre-war ceremonies, they are said to have eaten mushrooms and danced in the woods before going into battle.

It may not have been an admirable type of spirituality practiced by this warrior culture but it was none-the-less part of their religious practices whatever we may think of them. Siberian shamans are also said to have used Fly agaric in their spiritual practices to help them talk to their gods.

In a controversial book titled Soma: Divine Mushroom of Immortality by R. Gordon Wasser, Fly agaric is even attributed as the source of the Vedic juice called "soma" - a liquid described to have been used in ancient Hindu religious practices, and said to be bestow divine qualities to the soul of the consumer, even immortality.

(Note: Make no mistake, Fly agaric - Amanita muscaria - is poisonous and can also be confused with other deadly species. Consumption for any reason is completely discouraged.)

On the other side of the ocean from Europe, the Mixtec culture likewise employed mind-altering mushrooms in their spiritual ceremonies, as recorded in the Mixtec Codex (13th-15th century). Their Gods were frequently engraved with mushrooms in hand.

Although Mixtecs themselves told white anthropologists they used spiritual mushrooms in their religious rituals, western scientists still doubted them in characteristic condescending manner.

American botanist William Safford argued that peyote buttons were mistaken for mushrooms, while other scientists insisted that the Mixtec culture really did use mind-expanding mushrooms in their religious rituals.

The debate raged on until the early 1930s, when amateur anthropologist Robert Weitlaner got invited to witness an original spiritual ceremony that included the use of consciousness-altering mushrooms.

Then in 1953, mycologist R. Gordon Wasson and his wife Valentina Povlovna as the first westerners became honored participants in a mushroom ceremony - Velada - performed by shaman Don Aurelio. Wasson published his account of the Velada in Life Magazine, 1957. His article initiated the broader public awareness of spiritual mushrooms.

25 species of the Psilocybe genus are known to contain the consciousness-altering chemical compounds psilocybin (stable) and psilocin (unstable). The species used by the Mixtec culture are believed to have been Psilocybin caerulescens and Psilocybin mexicana. The more common and sometimes cultivated species Psilocybin cubensis did not exist in America before the arrival of Europeans.

Viewed as recreational drugs, mind-altering mushrooms have been prohibited in most countries since the early 1970's. The exception, which will come as no surprise, was The Netherlands, were fresh Psilocybe mushrooms were legal until very recently.

However, that came to an abrupt halt when a 17-year-old girl jumped off a bridge in Amsterdam after consuming Psilocybe mushrooms. In response, the Dutch parliament banned all sale of "magic mushrooms" effective December 1, 2008. So from Tassili to Amsterdam, the use of consciousness-altering mushrooms is now officially history.

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