Moderate exercise safe, healthy for heart-failure patients

Moderate exercise safe, healthy for heart-failure patients

• Story Highlights
• Study: Exercise in heart-failure patients is safe, helps well-being, reduces mortality
  
• About 5 million people in the United States have chronic heart failure
  
• In heart failure, the heart is too weak to pump blood through the body effectively

Updated: What is Traditional Chinese Medicine?

I've created an SquidLens for What is Traditional Chinese Medicine? with more information, and some videos. Check it out.

http://www.squidoo.com/whatittraditionalchinesemedicine

Guest Spot: Massage - A Healthy Indulgence By Mark Bromson, M.D.

Massage - A Healthy Indulgence
By Mark Bromson, M.D.

Many of my patients see massage therapy as an indulgence. They might go to a spa a few times a year as a special treat, or to relax after a period of stress. As an orthopedic surgeon, I know there are more benefits to massage than simply an hour of relaxation. It is an important component in many treatment plans, and it can target your individual needs if you understand the difference between massage techniques. Here is what you need to know about the most popular types of massage to discover which one is right for you.

Swedish Massage

If you go to a day spa or make an appointment at hotel spa, you are almost certain to get a Swedish massage. Considered an all-purpose therapy, Swedish technique is certainly relaxing and beneficial to a wide range of people. The goal is to stimulate circulation with the use of long, flowing strokes, all focused in the direction of the heart. Massage oil or lotion may be used to reduce friction. A well-trained therapist should discuss with you beforehand any specific injuries or areas you may be concerned about. The massage may be light or firm, based on your preference. By increasing circulation, this technique may reduce swelling and speed healing.

Shiatsu

This Japanese technique uses firm pressure applied with the fingers. By stimulating the traditional acupressure points, increased energy and balance in the body is encouraged. The technique is surprisingly relaxing and gentle for people who are concerned about muscle soreness. Shiatsu is a popular alternative method of relieving pain. By restoring balance in the organs and circulatory system, it is believed that this method helps the body resist disease.

Hot Stone Massage

This technique, in which smooth, flat stones are heated and placed on various pressure points, is enjoyable for its novelty. It is highly relaxing and the warmth is comforting to many people. If Swedish massage is too vigorous for you, the gentler nature of hot stone massage is a good choice. Although somewhat light, this technique may effectively ease muscle tension. It is a good choice for people whose main goal is stress-relief.

Thai Massage

This technique stands apart from other forms of massage. Instead of lying passively on a table, you are guided through various stretches and positions by a therapist working on a mat. One may compare Thai massage to a gentle yoga session without doing the work yourself. Like Shiatsu, specific pressure points are utilized to stimulate the body's organs and promote circulation. The therapist may use his or her body weight to massage different parts of the body, and you will not have to disrobe for Thai massage. It is a good choice if you are not managing an injury and want to improve flexibility and energy.

Aromatherapy Massage

This technique is centered on scented plant oils, called essential oils. It is critical that the therapist discusses your goals ahead of time so he or she can choose the essential oils that will best complement your treatment. Certain scents are known to promote various outcomes, such as relaxation, energy, calm, balance and focus. The scent should be defused throughout the room, and will also be applied as massage oil. Throughout the session, you may be given various scents to sniff to enhance your experience. If you would like to use massage as a relief from emotional trauma or stressful situations with strong emotional components, aromatherapy is a good choice.

Sports Massage

This type of massage is useful not only for athletes, but anyone who engages in a lot of physical activity. The strokes are similar to Swedish massage, but may be more vigorous. It can be used before an event to increase energy and circulation; after an activity to calm the nervous system, sooth tired muscles and reduce recovery time; and after an injury to increase flexibility and stimulate healing in the muscle tissues. Sports massage is always geared to your specific activity, physical condition and goals.

Whatever technique you choose, massage is a highly rewarding experience. If you consider your goals beforehand and discuss them with your therapist, it can have a dramatic effect on your treatment and well-being.

Mark Bromson, M.D. http://www.vitalmaxvitamins.com Article Source: http://EzineArticles.com/?expert=Mark_Bromson,_M.D.

What is Traditional Chinese Medicine or TCM? By Bob Hubbard

What is Traditional Chinese Medicine or TCM?
By Bob Hubbard

Medicine today is high technology field, involving all types of advanced equipment, complex chemicals, and designer drugs. American’s spend billions of dollars every year on treatments and doctor visits. But what if there was an alternate to the complex and sometimes complicated system of healing?

Enter Traditional Chinese Medicine, or TCM for short. What is it? Let us start with what it is not.

TCM is not a substitute for regular checkups with your primary physician, a miracle cure, or black magic. It is an alternate system of healing and healthy living that has been developed, researched and refined over several thousand years by one of the oldest continuous advanced civilizations in the world. By comparison, in conventional, or Western medicine, you visit your doctor when you feel ill, and your doctor will often prescribe medicine to treat your symptoms. Take this to stop your nose from leaking, take this to calm your stomach, and so on.

TCM by comparison seeks to diagnose the cause of illness and unrest, treat it, and prevent it from happening again. It seeks to restore balance to your body, believing that a body in balance is healthy, by treating the whole person, not just trying to mask the symptoms of illness. TCM practitioners seek to balance ones life force, also called chi or qi (pronounced chee) through a combination of healthy living, and controlled redirection under the care of a trained professional.

Some of the methods used include:

• Acupuncture – A system where thin steel needles are inserted into certain specific points on the body to unblock and rebalance the flow of chi.
• Acupressure – This is similar to acupuncture, but uses manual manipulation of these points rather than needles.
• Herbal medicines – Chinese herbal treatments such as ginseng and ginko work to rebalance the body from within. Self treatment is highly discouraged, and a trained herbalist’s skill is essential for proper and safe treatment.
• Tai Chi – Tai Chi is a Chinese martial art known for promoting energy flow and flexibility in the body using slow graceful movements, most commonly in a low to no impact environment. Most Tai Chi taught in the US today focuses on the therapeutic rather than the martial aspects, and is a good match to senior citizens looking to maintain or improve their health.
• Qi gong – Qi Gong is a sort of moving meditation, combining slow careful movements and focused breathing. Qi Gong is a component in Tai Chi and many other Chinese arts, but is also a system all it’s own. Practice is recommended under the guidance of an experienced instructor as incorrect Qi Gong can cause problems.

When choosing to visit a TCM doctor, be certain to check credentials.
Here are four basic questions to ask when choosing an acupuncturist, herbologist or doctor of TCM:

1) Where did he or she train?
2) How many years did he or she been train?
3) How many years has he or she been practicing acupuncture or herbology?
4) Does he or she have an NCCAOM certificate in acupuncture or herbology?.

Another important point is to check for a valid license and certifications. In the US, NCCAOM is the National Certification Commission for Acupuncture and Oriental Medicine. They put out the National Exam that most, if not all, states recognize.

If you are in the US visit the NCCAOM web site at http://www.nccaom.org/find.htm and check credentials and find qualified TCM practitioners in your area.

TCM is a safe and reliable alternate system of healing that has been practiced for generations and is worth looking at in conjunction with the Western system for a complete healthy existence.

===
Bob Hubbard is an administrator of the popular martial arts portal site MartialTalk.com and president of SilverStar WebDesigns inc., a web site design and hosting company specializing in affordable solutions for martial artists. Bob can be reached at webmaster@martialtalk.com
Article Copyright © 2009 - Bob Hubbard - All Rights Reserved. This article may be reproduced provided all text, the author bio and these terms are kept intact.

Do Crystals really have the ability to Heal? By Bob Hubbard

Do Crystals really have the ability to Heal?
By Bob Hubbard

New Age Healing has a number of interesting components, many of them based on ideas and information from our ancient past. One of them, is the idea of the healing stone, or using various crystals to cure what ails you.

Crystal healing traces back to various ancient cultures, from ancient Egypt, to China, and beyond. Crystal healers believe that the crystals contain an energy or life force of their own, and can modify and effect your own life energy field.

Specific crystals are used to effect various illnesses and ailments. Amethyst for example might be used to sooth the aches of arthritis, heal your bones and boost your spiritual awareness, while rose quartz is used to calm you and boost your love life. Citrine can increase your self-esteem, while bloodstone will purify you and protect you.

Crystal healers will use stones that are intended to have a positive influence on your main charkas, or energy centers. Each one controls part of your body and have a particular color associated with them. By matching colors, the crystal healer will seek to restore balance thereby improving your physical and mental health.

The big question is however, Does it Work?

There have been few large scientific tests done on the ideas behind crystal healing. Much of the proof cited behind it comes from peoples personal experiences. A study was performed in 1999 by Christopher French of Goldsmiths College, University of London. In this study, 80 volunteers, half male including customers from a New Age store were given either a natural quartz crystal to hold, or a fake crystal made of glass and were asked to report sensations such as tingling, heat, relaxation, and mood change. A follow up experiment was done in 2001. In both cases, there was no meaningful difference between the real and fake stones effects. Those who expected something usually felt it, and those who didn't, didn't.

"The power of suggestion, either explicit or implicit, seems to be the not so mysterious power that may convince many that crystals have the potential to work miracles," Dr. French said.

So, do they work?

The answer is, no, and yes.

So far, there is no scientific proof that they do work, but if you believe they can work, they might.

"Clearly, there is an effect here -- people did react to having a crystal in their hand, whether it was real or not," said Dr. Chris Wiseman of Hertfordshire University who co-authored the study.

So, if you believe they can help you, go right ahead and stock up on quartz and all the rest, or my favorite, turquoise.



Reference:
Crystal healing all in the mind
Scotsman/March 29, 2001
By John Woodcock and Jennifer Hill
http://www.rickross.com/reference/general/general369.html

Crystal Healing: The Healing Properties of Gemstones and Crystals
http://www.gems4friends.com/therapy.html

=========

Bob Hubbard is an administrator of the popular martial arts portal site MartialTalk.com and president of SilverStar WebDesigns inc., a web site design and hosting company specializing in affordable solutions for martial artists. Bob can be reached at webmaster@martialtalk.com and at bobhubbard.net
Article Copyright © 2008 - Bob Hubbard - All Rights Reserved.
This article may be reproduced provided all text, links, the author bio and these terms are kept intact.

Guest Spot: Hot Tub and Home Spa Safety By: Terri Greene

Hot Tub and Home Spa Safety
By: Terri Green

With the increasing number of hot tubs and home spas being installed in homes and backyards everywhere, it would be wise for us to take some time to discuss hot tub safety. Most people associate hot tubs with fun and relaxation, but there are a number of potential health issues to aware of.

Hot tubs and home spas can be a fertile breeding ground for bacteria and disease-causing organisms. This is generally due to the warm, moist environment of the hot tub. It is not uncommon for Legionella bacteria to be found in a hot tub that is not properly cared for. This is a very dangerous type of bacteria that can cause Legionnaires disease, as well as pneumonia and eye/ear infections. With the proper hot tub care and maintenance, the potential of becoming ill from your hot tub are greatly reduced.

Disinfection is the key to preventing the growth of bacteria in your hot tub. While many hot tubs and spa come equipped with UV light systems and ozone treatments, these are no substitute for the use of chemicals. The disinfectant level in your hot tub or spa should be no lower than 3ppm for chlorine, and 4.5ppm for bromine. The ideal pH level for your tub is somewhere between 7.2 and 7.6.

The disinfectant level in your hot tub should be checked before and after each use. Most hot tub and spa dealers sell testing kits that should be used regularly. One way to minimize the amount of bacteria in your tub is to make sure that you and your guests shower before entering the hot tub. The amount of usage is another factor to be mindful of. A hot tub that is rarely used is going to require fewer chemicals than a tub that is used daily.

You should also drain your hot tub every month or so, and clean it thoroughly with a bleach solution. Filtration and pumping systems should also be cleaned regularly. By following these safety and hygiene tips, you should be able to enjoy your hot tub for many years to come. If you have any questions or concerns about your hot tub safety status, contact your local hot tub dealer or manufacturer. Alternatively, you can visit the site below. Au Revoir!


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Terri Greene spends much of her time soaking in her favorite hot tub. When she is not telling her friends about the last hot tub party, she is threatening to sue them if the pictures end up on the internet. In her spare time, she writes for hottubsandhomespas.com – a resource for anyone interested in Caldera Spas, Great Lakes Hot Tubs, Solana Spas and more.

Health Tip of the Week - Don't Skip Meals to Lose Weight

Health Tip of the Week

Don't Skip Meals to Lose Weight
Skipping meals to lose weight is self defeating. When you skip meals, your metabolism slows down, conserving resources and actually burns slower. Also, you brain thinks it's starving, and tells your body to store more food, so you actualy can get fatter by skipping meals. Rather than skip meals, eat smaller meals more often. This keeps you body running at peak efficiency, and lets you burn fat off optimally.

Health Tip of the Week - Eat more Asparagus

Health Tip of the Week

Eat more Asparagus
Asparagus is high in vitamin K and folate, can help sufferers of menstrual cramping, is good for your digestion system, can help fight depression, detoxify the body, and can lower cholesterol. It also has some anti-inflammatory properties, and has anti fungal and anti viral qualities.

Dealing with that annoying Headache By Bob Hubbard

Dealing with that annoying Headache.
By Bob Hubbard

We all get them. That pain in the neck or temples, or behind the eyes. Sometimes they are a minor annoyance, other times they can bring us to tears. Treating them is a multi-million dollar industry, yet there is no guaranteed cure and sometimes the attempts can do you more harm than good. So, what can you do?

Having suffered from constant headaches since a car accident in 2005, I've tried a great many of the different solutions available to me, with varying results. Some worked, some didn't, and some made me feel worse. I prefer to avoid medication as much as possible, looking for non-invasive and non-toxic solutions. Here are a few of the ones that worked for me.

1- Get a good night sleep.
While this sounds silly and common sense, I've found that getting some quality shut eye greatly reduces the impact of my headaches. Many of the ideas that follow can help you get some quality sleep and reduce your headaches.

2- See a competent Chiropractor.
Many of my headaches originate in my neck due to damage there. If you've ever been in a car accident, taken a good fall, or played sports and had a good mashup, there is a good chance somethings a bit out of wack in the back. A good chiropractor can put you back in proper alignment and decrease the instances of head ache.

3- Change the Station.
I love Heavy Metal, but crunchy guitar riffs, heavy bass, and rip raw vocals aren't good for a head that is banging on it's own. Try soft and soothing tracks, New Age, Orchestral and Acoustic Instrumental, or just the sounds of nature. Soft rain, rolling waves, whistling wind, and rolling thunder all can calm the mind and allow the pain to evaporate.

4- Find your Inner Self.
Meditation is a great way to put yourself in tune with you. A major cause of headaches is stress, and meditation is one of the things most often recommended for stress relief. Many people worry about possible religious overtones in meditation, but you can easily find a way to do so that works for you. For me, I find sitting quietly and breathing calmly to be a good way to mediate, or I take a quiet slow walk through the woods and just enjoy nature. Meditation For Dummies (Book and CD edition) by Stephan Bodian is an excellent starting place, as is Relaxation & Breathing for Meditation (DVD) by Rodney Yee.

5- Hot and Cold.
Try a hot towel, or a cold compress on your neck or temples, or both. They can ease and sooth tense muscles and help you to relax.

6- Tiger Balm.
A small dab od tiger balm gently rubbed into your temples and base of your neck can also help sooth an aching head.

7- Yoga.
Once the warm up of ancient warriors, yoga is now one of the premier exercises for improving flexibility and body circulation. One of the major causes of headache are tense and tight muscles and ligaments. By limbering up, you can release much of the tension and stress that would cause headaches. A light workout can often also help decrease the effects and duration of a headache in progress.

8- Water Treatment.
Soak in the tub, or grab a long soothing shower. Both can relax you, and release some of the tension contributing to your headaches.

9- Caffeine.
A cup of coffee or tea with your aspirin has been found to boost the effectiveness of it, however, be mindful of how much caffeine you are taking in. Too much is dangerous, and can lead to headaches, anxiety and even death. Moderate your intake, and watch out for the energy drinks which can spike you way past your own safe zones.

10- Get some fresh air.
Stale air is a problem especially for those of us who work in offices or other closed-air places. Get some fresh air, open some windows, get away from anyplace where people smoke or cook. Fresh air brings more oxygen to your body, which can refresh your mind and flush away toxins. Clear air lets your body relax, and being relaxed helps keep headaches at bay.

Now, these are but a few suggestions. There are many more such as massage and aromatherapy, as well as acupuncture that could also help you ease the pain. Getting your eyes checked can also be a help, as eye strain also leads to headaches, usually those really nasty ones right behind the eyes.

Try these, and remember to talk to your doctor about your headaches. Be safe, be well.

===
Bob Hubbard is an administrator of the popular martial arts sites MartialTalk.com and KenpoTalk.com. He is president of SilverStar WebDesigns inc., a web site design and hosting company specializing in affordable solutions for martial artists. Bob can be reached at kaith@martialtalk.com. More of Bob's articles can be found at rustaz.net.
Copyright ©2008 Bob Hubbard - All Rights Reserved
Copies of this article are free to distribute, provided all text and bio is retained intact.

Tip Of The Week : Got a Headache? Try these simple cures

Tip Of The Week : Got a Headache? Try these simple cures

I get some headaches from time to time due to an car accident I was involved in in 2005. Rather than swallow tons of pills that can only cause other problems, I've found several different natural and gentle ways to calm them.

1- Try soft music and slow gentle breathing. Iron Maiden rocks, but those guitar riffs aren't the best thing to listen to when your head is pounding like Niko's drum kit. Instead try Kitaro, or some Peruvian Pan Flute, or even some Brahms. If that's not your bag, try a cd of rain sounds, or waves, or thunderstorms, or waterfall sounds. Then see my article on how to breath for some simple soothing breathing ideas. This often helps me settle the bongo in my skull.

2- Try some Tiger Balm. Rub a little dab on your temples, and the base of your skull/neck area, then relax for a while. The Balm will trigger sometimes trigger your natural pain relieving ability.

3- Try some Yoga. Slow gentle stretching can sometimes work out the kinks that are making your head pound.

4- Ice Pack or Heat Pack across the eyes, temples, and along the neck will sometimes sooth the pain. A hot shower can also sometimes help.

5- Meditate. This can take your mind off the pain.

6- See a chiropractor or acupuncturist. Both can often provide you with a drug free and safe solution.

Remember, if your headache continues for more than a day, you should consider contacting your doctor.

- Bob

Guest Spot: Breathing for Meditation - Robert Morgen

Breathing for Meditation

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By: Robert Morgen

Breathing is the MOST important part of meditation and Kundalini Awakening. It’s the foundation of all the exercises and skills that come after, so taking the time to learn it now will make things much easier.

From our birth until death we breathe more or less continually, yet for the most part we do it without any awareness of our breath and its effects on us, and believe it or not most people in the western world do it wrong!

Breathe in through your nose and draw your breath down into the area just below your navel, allowing your stomach to expand as you breathe (Baby Breath) and filling your lungs entirely with each breath before exhaling through your nose.

Take a moment right now and feel your breath. Pay attention to the air as it flows in through your nostrils and down into your lungs. Don’t think about anything or do anything other than just breathe.
1. Are you taking a relatively shallow breath and just filling the upper lobes of your lungs?
2. Does your stomach move out as you breathe?
3. Do you feel the bones of your ribcage expanding and opening with each breath?
For most people the answer to 1 is YES and the answers to 2 and 3 are NO so lets expand this exercise a bit.

This time draw your breath down to a point about 2 inches below your navel (the body’s center of gravity). When you do this you’ll feel your stomach expand and push out in front of you. Most westerners usually keep their stomach pulled in and their chest out, so when you do this you’ll have to relax all those muscles. Just take a moment and be aware of your breath as it flows down into your center.

Now as you inhale and draw your breath down, also let your ribcage expand. You’ll feel your floating ribs at the bottom of your ribcage spread and move, and you may get a few pops out of your spine also. Just take a few moments and breathe this way. Don’t think or let your mind wander, just breathe. If you’ve never meditated before then congratulations, you just did! It’s exactly that simple.

There are many benefits to proper breathing. The extra oxygen in your system means that your heart doesn’t have to beat as fast, lowering your pulse and your blood pressure. Drawing the breath down into your center also helps to massage your internal organs, providing more oxygen to them as well as helping to release the accumulated stresses that build up there. The long term health benefits are immeasurable and have been repeatedly proven for thousands of years.

Breathing is by far the most important part of the kundalini awakening exercises, although it sounds so simple. Paying attention to the breath is the beginning of opening up your awareness and it’s seen in every meditative culture on the planet.

Take some time to practice this, as it’s the foundation for everything that comes next. If you have to dedicate your meditation time to breathwork for awhile then that’s good, as we all proceed at our own pace.

I recently read a translation of some of Jesus’ teachings from the original Aramaic (the language he actually spoke, although he apparently wasn’t literate) and it was very interesting to me that in Aramaic they used the same word for ‘wind’, ‘breath’ and ‘spirit’. Those with a Chi Kung background might find it interesting to take another look at the New Testament and insert the word ‘breath’ every time you see the word ‘spirit’.

It’s funny that something as simple as proper breathing can have such a profound effect on the rest of your life, but don’t take my word for it, you can find out for yourself beginning with your next inhale.

© 2006 Robert Morgen. This article may be used by anyone, anywhere as long as the author’s bio and links are included.

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“Breathing for Meditation” is an excerpt from Robert Morgen’s book “Kundalini Awakening for Personal Mastery” (ISBN: 0-9773801-0-6)


His new book “Easy Meditation for Martial Artists” (ISBN: 0-9773801-3-0) is also now available.


Robert Morgen is a Reiki Master who holds a Black Belt in Hoshinjutsu and a Brown Belt in Combat Hapkido. He’s founder of the Mystic Village Online Community at www.mysticvillage.org


He writes a regular column on subtle (or internal) energy for Fight Times Magazine and a column on Kundalini Awakening at Kundalini Awakening Magazine. He’s the author of 3 books and 4 CDs on meditation and energy work.


He’s a member of the Order of Bards, Ovates and Druids as well as the International Bujinkan Dojo Association, Canemasters International and the International Combat Hapkido Federation.


You can learn more about his books, Kundalini and Martial Arts Seminars and free events and newsletters at his website at www.mysticwolfpress.com


Article Source: http://www.mysticvillage.org/articles/

Enjoy some Healthy Shakes!

Enjoy some Healthy Shakes!
- Bob

Healthy Shake and Smoothie Recipes

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Some of mine. Full nutritional breakdown is at the end. I'll also toss in some Blueberries when I have them, as well as apple or coconut milk (not listed) for variety.

Banana - OJ Shake
1 Banana
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
=====
309 Cals, 56g Carbs, 2.3g Fat, 22g Protein


Strawbery - Banana Shake
1 Banana
5 small Strawberries
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
=====
312 Cals, 58g Carbs, 2.4g Fat, 22g Protein


Tropical Delight Shake
1 Banana
1/2 cup fresh pineapple
1/4 cup Fresh Mango
1 scoop Protein powder
1 cup ice
1 cup OJ
1 tsp Stevia Powder
4 oz Plain Yogurt
=====
356 Cals, 80g Carbs, <5g Fat, 27g Protein




Full breakdowns on ingredients:
---------------------------------
Designer Whey Protein Powder - Natural Flavor
Calories = 90
Carbs = 2g
Fat = 1g
Protein = 19g

---------------------------------
Strawberries, fresh
Serving Size: 5 small (1" dia)
Amount Per Serving
Total Carbohydrate 2.5 g
Dietary Fiber 0.8 g
Calories 10.5
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.4 mg
Potassium 58.1 mg
Total Carbohydrate 2.5 g
Dietary Fiber 0.8 g
Sugars 0.0 g
Protein 0.2 g

---------------------------------
Blueberries, fresh
Serving Size: 0.5 cup

Amount Per Serving
Total Carbohydrate 10.2 g
Dietary Fiber 2.0 g
Calories 40.6
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 4.4 mg
Potassium 64.5 mg
Total Carbohydrate 10.2 g
Dietary Fiber 2.0 g
Sugars 0.0 g
Protein 0.5 g

---------------------------------
Banana, fresh
Serving Size: 1 medium (7" to 7-7/8" long)

Amount Per Serving
Total Carbohydrate 27.6 g
Dietary Fiber 2.8 g
Calories 108.6
Total Fat 0.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 1.2 mg
Potassium 467.3 mg
Total Carbohydrate 27.6 g
Dietary Fiber 2.8 g
Sugars 0.0 g
Protein 1.2 g

---------------------------------
Orange Juice
Serving Size: 1 cup

Amount Per Serving
Total Carbohydrate 25.0 g
Dietary Fiber 0.5 g
Calories 109.6
Total Fat 0.7 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 2.5 mg
Potassium 473.1 mg
Total Carbohydrate 25.0 g
Dietary Fiber 0.5 g
Sugars 0.0 g
Protein 2.0 g

---------------------------------
Mangos
Serving Size: 0.25 cup, sliced

Amount Per Serving
Total Carbohydrate 7.0 g
Dietary Fiber 0.7 g
Calories 26.8
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 64.4 mg
Total Carbohydrate 7.0 g
Dietary Fiber 0.7 g
Sugars 6.1 g
Protein 0.2 g

---------------------------------
Yogurt, plain, low fat
Serving Size: 0.5 container (4 oz)

Amount Per Serving
Total Carbohydrate 8.0 g
Dietary Fiber 0.0 g
Calories 71.2
Total Fat 1.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 6.8 mg
Sodium 79.1 mg
Potassium 264.4 mg
Total Carbohydrate 8.0 g
Dietary Fiber 0.0 g
Sugars 8.0 g
Protein 5.9 g

---------------------------------
Pineapple, fresh
Serving Size: 0.5 cup, diced

Amount Per Serving
Total Carbohydrate 9.6 g
Dietary Fiber 0.9 g
Calories 38.0
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 87.6 mg
Total Carbohydrate 9.6 g
Dietary Fiber 0.9 g
Sugars 0.0 g
Protein 0.3 g


I have removed my recommendation of Splenda, due to concerns on it's safety, and replaced it with Stevia Powder, a completely natural herbal sweetener that has been used for generations without serious issue.

Proper Breathing

Proper Breathing
By Bob Hubbard

The idea of a guide to breathing seems rather strange to some. After all, we all do it automatically. But, like everything else, there is a right way to breath to maximize its benefit to you.

The most common breathing uses only the top half of our lungs. This leaves the bottom portion unused and tends to hinder the fullest absorption of oxygen due to the retention of stale air. This stale air and poor use of our lung capacity effects every organ in our bodies. Every day we take thousands of breaths but rarely will we think about how to improve the process.

Proper deep breathing combined with meditation can reduce stress, expand your consciousness, deepen insights and help create inner peace. Even without meditation, properly breathing can help keep you alert and energized to face the trials of the day.

We enter this world in a soft, relaxed state, gradually growing harder as we age. As we age, we forget how to breathe at our full capacity, taking shallower and shallower breaths. This should be a concern.

One of the first things the singer and musician learn is proper breath control. Body builders and weight training includes proper breathing instruction.

Tai chi, Yoga and other meditative practices require you to become attuned to your breathing at an early stage. In order to bet the maximum from these studies, it is vitally important that the body and the mind receive sufficient oxygen. The act of breathing itself is important for proper bodily function. It massages the internal organs and moves both nutrients and wastes. From a meditative perspective, focusing on proper breathing unclutters your mind, and helps you to relax. How often have you had trouble sleeping and heard "focus on your breathing" or "breath slow and count your breaths"?

So, breathing right is important. But, how do you do it?

In order to understand the right way to breath, you must also know the wrong ways. You want to avoid what are called "Clavicle" and "Thoracic" breathing. In "Clavicle breathing", the abdomen is sucked in and the shoulders and collarbone are raised. It is the shallowest type giving the least benefit. Expanding the rib muscles does “Thoracic breathing” which is where the stomach is often sucked in but the chest rises and falls..

Proper breathing is more than simply "breath in, breath out". Proper breathing involves the abdomen, and four distinct stages: Inhalation, retention, exhalation and pause.

Inhalation
Never force yourself to inhale to the point where you feel so full you might burst. A common mistake, you should never try to force it beyond comfortable fullness. Go about 2/3's full. Don't try to suck in all the air you can as fast as you can. Do it at a slow and steady pace for maximum effect. Breath with your abdomen. To get the feel for this, while wearing loose clothing, lie on your back. Place your hand on the upper abdomen, where the diaphragm is located, approximately just under your rib line. Breathe in and out slowly. The abdomen should expand outward as you inhale and contract as you exhale.

Retention
A common mistake is to breath in and out as fast as you can. This can cause you to become lightheaded, and you get minimal effectiveness of the air. Instead, after breathing in about 2/3 of a lungful of air, hold it for about 3-4 seconds. This allows for proper exchange of oxygen and toxins through the cell walls, and can slow down your heartbeat and reduce blood pressure. Proper retention has many therapeutic benefits to the body.

Exhalation
Don't try to force the air out. Empty from the top to the bottom, in a relaxed manner.

Pause
When the lungs are completely empty, pause for a few seconds. This will allow the abdominal wall and diaphragm to relax so that they may operate at the best of their ability on the next breath.

Proper deep breathing can reduce stress, expand your mind, increase your endurance and energy, and keep you alert. Shallow or incorrect breathing can leave you clouded, tired and lethargic. Regardless of your activity, remember to breath. Be aware of how you are breathing, and focus on a slow deep relaxed breath. You'll find you will be more effective in your daily activities.

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Bob Hubbard is an administrator of the popular martial arts sites MartialTalk.com and KenpoTalk.com. He is president of SilverStar WebDesigns inc., a web site design and hosting company specializing in affordable solutions for martial artists. A student of all the arts, he is currently studying Modern Arnis.
Bob can be reached at kaith@martialtalk.com. More of Bob's articles can be found at rustaz.net.



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Feature Guest Article: A 5-Step Breathing Exercise to Better Health, More Energy & Longer Life! By H.W. Williams

A 5-Step Breathing Exercise to Better Health, More Energy & Longer Life! By H.W. Williams

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A 5-Step Breathing Exercise to Better Health, More Energy & Longer Life!
By H. Wei Williams

Just a few minutes a day of this simple breathing exercise will bring you better health, more energy and longer life!

We all know that the human body can go more than a month without food and several days without water… but how long can we survive without air? Without oxygen, we'd be brain-dead within minutes! Yet most of us take our breathing for granted.

Did you know that the brain uses more than three quarters of the oxygen taken in? Without efficient respiration, the human body becomes oxygen-starved: we become sluggish, unable to concentrate, easily fatigued, and slow to react.

But we can change that by simply improving our respiration. Just five to ten minutes practice of this qigong/chi kung diaphragmatic breathing exercise will do wonders for your mind and body. Here's how:

Assume a comfortable position, sitting or lying down, or even standing up.

Make sure your back is straight, not ramrod rigid, but straight in a relaxed way: Your shoulders should not be tense but slightly slumped forward, with your chest slightly caved in. Likewise, your chin shouldn't be thrust forward; instead it should be drawn slightly inward, so that your head is aligned with the rest of your spine.

Inhale fully by pulling down the diaphragm muscle that sits just below the rib cage. This will allow your lungs to expand to its fullest capacity.

When you inhale, breathe in slowly and evenly through the nose, visualizing filling your abdomen full of air, as you expand your abdomen outward.

Sometimes it helps to lie down and put a book on your stomach for visual feedback. Or, if you are sitting or standing, place your hand on your abdomen and feel it expand when you breathe in.

Next, pause a moment before exhaling, again slowly and evenly through your nose. As you breathe out, let your abdomen flatten out. This should be natural, not forced.

Pause for another moment before repeating the cycle again.

And that's it — a simple breathing exercise that most children do automatically, and adults should always practice to extend their health and longevity. Diaphragmatic respiration is just one of many qigong (a.k.a. chi kung) breathing techniques that can bring you many health benefits:

greater mental clarity and alertness;
reduces stress, more relaxation
more energy and vitality, and less fatigue
nourishes, cleanses and detoxifies the body
improves concentration, focus, and memory
facilitates digestion and elimination
better organ function, cardiovascular functions
strengthens immune system
better circulation
aids in cell repair and regeneration
improves overall health and well-being
promotes anti-aging and longevity

Other breathing techniques can also help with weight reduction, faster reflexes, sleep reduction, pain management, treatments of particular diseases and disorders, such as hypertension, asthma and bronchitis, migraines, heart conditions… and much more.

Feel a headache coming? Just take five minutes to breathe it away! Your headache will begin to diminish in just a few minutes of practicing the 5-step breathing exercise just outlined.

Headaches are usually caused by too much tension. Arteries and capillaries carrying oxygenated blood become constricted and the oxygen-starved brain signals with a headache. When you practice qigong yogic breathing techniques you signal to the brain that it's time to relax and increase circulation, thereby increasing your oxygen intake.

Short on energy? Easily fatigued or sluggish? Now you can increase your work efficiency in just five minutes of qigong, right at your seat of work. Literally, just take a breather, and you'll be well rested and ready to work at your fullest capacity in no time!

If you are new to qigong and not accustomed to deep respiration, you may find that your diaphragm and abdominal muscles may feel sore at first. That's because the muscles are not accustomed to the exercise.

Keep your practice brief, no longer than a few minutes at a time. Then gradually increase until it becomes natural and unconscious.

Try it. This breathing exercise is only one of many literally life-giving breathing techniques practiced in qigong meditation — rich in oxygen, rich in life.

H. Wei Williams has trained and taught qigong/chi kung and tai chi chuan for health, self-defense and spiritual growth for almost 30 years. To learn more about respiration and breathing techniques, as well as other qigong-related topics, visit her website [http://www.chikung-unlimited.com/]Chi Kung Unlimited at http://www.chikung-unlimited.com

Article Source: http://EzineArticles.com/?expert=H._Wei_Williams
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Ginseng, A Brief Overview

Ginseng, A Brief Overview by Bob Hubbard

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Ginseng, A Brief Overview
By Bob Hubbard

What is Ginseng?
Ginseng is a common name for the roots several different plants. Used medicinally for centuries by both the Chinese and North American Natives, it is a very diverse plant. Ginseng is often referred to as an adaptogen, a product that does no harm, but increases the body's resistance to stress. This property is unfortunately extremely difficult to prove scientifically, so at this time there is still much debate on the matter.

The uses of the various ginsengs are extremely diverse. Used as both an energy booster, health maintainer, mental booster, and more, it’s use goes back centuries in China and North America, as well as Russia.


Types of Ginseng:
Asian ginseng (panax ginseng)
Asian Ginseng is also called Panax or Korean Ginseng. The active ingredients of Panax are ginsenosides, which have been shown to have several beneficial effects. Included among them are anti-inflammatory, antioxidant and anticancer effects. There has also been some clinical research that has demonstrated that Panax ginseng may improve the immune function, conditions associated with diabetes and psychological function. It is native to China, Korea, and Russia, and has been used in traditional Chinese medicine for thousands of years, primarily as a treatment of weakness and fatigue. It is also combined with other herbs in many TCM treatments.

Siberian ginseng (Eleutherococcus senticosus)
A different plant from both the Asian and American ginsengs, Siberian ginseng contains no ginsenosides, instead eleutherosides are present. It is not considered a true ginseng due to these differences. Siberian ginseng is usually used in a tonic, and is reported to be most useful in maintaining health, rather than treating illness. It has been shown to stimulate resistance to stress, and delay the exhaustive phase. It works by strengthening the bodies natural immune system. It is grown primarily in China, eastern Russia, Korea, and Japan's northern island, Hokkaido, with most of the worlds supply coming from Siberia and China.

American ginseng (Panax quinquefolius)
Also containing ginsenosides, American ginseng is reported to be a boon to those recovering from illness or surgery. Research and studies indicate that is may be of use in treating ADHD, speed up the metabolization or slow down the absorption of alcohol, slow the progression of Alzheimer’s, as well so help improve cardiovascular health and raise HDL levels. However, users of Warfarin (used to prevent blood clots from forming or growing larger) take note: American Ginseng appears to reduce it’s effects.
American ginseng is cultivated in the US state of Wisconsin, , Canadian provinces of Ontario and British Columbia, China and France. The root is gathered in autumn.

All of these species are in the Araliaceae plant family, but each has its own specific effects on the body. Due to its growing popularity, growth is now done with extreme care, with many countries having strict harvesting regulations.


Side Effects and Cautions
Before beginning any herbal treatment, it is highly recommended that one consult with a competent herbalist and pharmacist, so as to avoid any negative interactions with existing medications.

Of specific concern, if you are taking anticoagulants, vasodilators, or are pregnant consult with your physician. Certain treatments for AIDS, cancer, connective tissue disease, heart, kidney and liver disease, and tuberculosis may also have bad interactions with ginseng.

Side effects may include diarrhea, headache, heart palpitations, irritability, insomnia, restlessness, nausea, euphoria, hypertension, hypotension, mastalgia, vaginal bleeding, blood pressure abnormalities and heavier menstrual flow.

Ginsengs are commonly taken for several weeks, and common practice suggests a week or 2 break after every 3-5 week period. Prolonged usage can increase your chances of side effects.


Summary
The various forms of Ginseng have been used for centuries as a treatment for numerous ailments. Research into the real effectiveness of ginseng to treat illness and other health problems continues, with some showing positive results. Used intelligently, with the advice of a competent and up to date physician, ginseng may be of some benefit to you.


References :
http://en.wikipedia.org/wiki/Siberian_ginseng
http://en.wikipedia.org/wiki/Panax_ginseng
http://www.umm.edu/altmed/ConsHerbs/...mericanch.html
http://en.wikipedia.org/wiki/Ginseng
http://www.aafp.org/afp/20050501/tips/14.html
http://www.aafp.org/afp/20031015/1539.html
http://www.chiro.org/nutrition/ginseng.shtml
http://www.heartspring.net/ginseng_research.html

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Bob Hubbard is an administrator of the popular martial arts sites MartialTalk.com and KenpoTalk.com. He is president of SilverStar WebDesigns inc., a web site design and hosting company specializing in affordable solutions for martial artists. A student of all the arts, he is currently studying Modern Arnis. Bob can be reached at kaith@martialtalk.com. More of Bob's articles can be found at rustaz.net. Copies of this article is free to distribute, provided all text is retained intact. It and other articles can be found at rustaz.net


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