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• Exercise
• diet
• essential vitamins
• healthy
• health

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Written by Lisa Jillanza

Ayurveda or the “science of life” is a system of traditional medical practices which was developed in ancient India. The practice of Ayurvedic medicine is included in the list of complementary and alternative medicine in the United States. Individual practices found in Ayurvedic medicine are applied in medical treatments such as the use of herbs, special diets, meditation and therapeutic massage techniques.

The purpose of Ayurvedic medicine is to maintain the optimum balance between the mind, body and spirit. It aims to provide a more holistic approach to treatment by not only healing the physical body but also spiritual and emotional needs of the person. This is done by a series of practices to help cleanse the body, mind and spirit to reestablish balance and harmony.

Practice in India

Ayurvedic medicine is widely used in India, 80 percent of the country's population currently uses it with conventional Western medicine in providing medical treatment to patients. The country maintains colleges and hospitals in major cities that cater to this type of alternative medicine.

The practice of Ayurvedic medicine is mainly based on information found in two ancient books. Texts written in Sanskrit on the Caraka Samhita and Sushruta Samhita book form the basis of Ayurvedic medicine practice. The books divide Ayurvedic medicine into eight main branches which are internal medicine, gynecology and pediatrics, surgery, psychiatry, treatment of head and neck diseases, care of the elderly and rejuvenation, toxicology and sexual vitality.

Treatment and Management

The aim of Ayurvedic medicine is to ultimately cleanse the patient's body of impurities to provide cure and relief from the different symptoms of a disease. It promotes a healthier lifestyle by restoring harmony in mind and body. This is done through the different Ayurvedic medicine practices which include the following:

• Reducing worry and increasing harmony

The practice of Ayurvedic medicine places great stress in a person's mental and spiritual state. Emphasis on mental and meditation relaxation techniques are done to reduce the level of stress on the person's mind and body, allowing them to live a more harmonious life.

• Reducing symptoms

Various lifestyle changes are introduced by the practitioner to eliminate symptoms. This includes the use of physical exercises, meditation, massage, breathing exercises, stretching and dietary changes to introduce lifelong changes in health habits. Examples of dietary changes exclusive to Ayurvedic medicine is taking in minute amounts of metals and minerals such as iron to the diet.

• Eliminating impurities

“Panchakarma” is the method of cleansing the body by removing “ama.” This substance is described as one which interferes with the normal functioning of the body by sticking to the tissues which causes disease. “Ama” is driven out by a series of treatments and exits the patient's body via the digestive and respiratory system.

• Increasing resistance to disease

Decreasing the patient's susceptibility to a disease is done with the use of a wide range of treatments. Different Ayurvedic practices include the use of tonics like proteins, vitamins, minerals and herbs to increase appetite and boost immunity.

Use of Herbs and Plants

The “pharmacy” of Ayurvedic medicine currently lists more than 600 formulas and 250 single plant drugs. They provide patient's relief from numerous medical conditions or promote health. Plants and herbs are divided into categories with regards to their effects on the patient. Herbs and plants are sometimes mixed with metals to produce their desired effects.

Toxicity and overdose are the main dangers of using Ayurvedic medicines. Because some types of Ayurvedic medicines use metals in combination with herbs and plants the danger of toxicity is great. These medications are not considered as drugs but dietary supplements, thus they don't fall under the scrutiny of conventional medicines.

“An NCCAM-funded study published in 2004 found that of 70 Ayurvedic remedies purchased over-the-counter (all manufactured in South Asia), 14 contained lead, mercury, and/or arsenic at levels that could be harmful. Also in 2004, the Centers for Disease Control and Prevention reported that 12 cases of lead poisoning occurring over a recent 3-year period were linked to the use of Ayurvedic medications.” National Center for Complementary and Alternative Medicine NCCAM

• spring allergies
• spring allergens
• seasonal allergies
• spring is in the air
• plants
• allergy treatments

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Written by Lisa Jillanza

Now that the long, cold winter is behind us, spring is in the air, as are allergens, ragweed, pollen, and mold.  For those with seasonal allergies, spring can be quite a hard season to get through.

According to a study on www.health.com, the best action for fighting your spring allergies is to avoid the plants that make your coughing, sneezing, and watery eyes worse.

But many people aren't sure exactly what combination of allergens that are affecting them.  Here is a list of some of the most popular plants and their allergens.

• Ragweed : It is common along riverbanks and in rural areas. Almost 75 percent of people with allergies are sensitive to ragweed.

• Mountain cedar :This tree is commonly found in mountainous regions and, causes some of the most severe allergy symptoms around.

• Ryegrass : This grass is common in dry lawns, meadows and pastures. This, along with other grasses, is often very problematic for allergy sufferers.

• Maple : These trees are found along streams and in woods all through the eastern United States and Canada. The maple produces potent allergens.

• Elm : Common in the wetlands, these trees will most likely aggravate your allergies.

• Mulberry : This pretty tree can be very deceiving.  Found in woods and river valleys, it is often associated with contributing to hay fever.

• Pecan : Although it makes many good desserts, the pollen from pecan : found in woods and orchards : is second only to ragweed as the most severe source of allergens.

• Oak : It may have less potent pollen, but it produces very large quantities of it.  Avoid the woods just for this one.

• Pigweed/Tumbleweed : This common weed is found in lawns and along roadsides, but beware that it will not do your sinuses any good.

• Arizona cypress : Found specifically in warm climates and well-drained soil areas, this tree can contribute to pollen problems almost all year round, according to the study.

• Mold : Allergies acting up in the spring could be because of mold levels rising with wetter, warmer air.  The study contributes various types of molds to producing significant allergy symptoms throughout the United States.

While this only touches on a few possible plants and their related allergens, every day researchers are finding more and more possible allergens that people are dealing with in their lives.

Always seek medical advice when dealing with the treatment of seasonal allergies.

• burning calories
• gym membership
• no equipment workout
• tone your body
• do exercises
• workout equipment

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Written by Lisa Jillanza

Going regularly to the gym is a great way for getting a toned, trim body.  But gym workouts should match with your specific fitness goals. Exercise can prevent diseases, reduce weight, lower blood pressure, lower high blood sugar and cholesterol levels, increase energy levels, improve endurance and make us live longer. However, exercising may also make us prone to injuries.

Injury increases with a lot of factors. Some of these factors include unqualified staff, equipment malfunction, improper exercise, falls, sprains and strains, and infections. We can avoid these risks for injury if we take certain precautions, as said in the tips that follow:

Train with a Professional

If you are new to the gym, walk around and familiarize yourself with the equipment. It is a good idea to meet with your trainer to discuss your personal goals and exercise programs, and the usage of specific pieces of equipment. With proper safety procedures for using gym equipment in mind, you can prevent injuries to your body and work on the correct set of muscles. Do not let go off machines too quickly as this may cause accidents.

Warm Up Before and Cool Down After

These are the important steps of any exercise the regimen. Warm-ups and stretching increases blood flow, loosens your muscles, and prepares your body for a workout. If you do not warm up, you will end up putting a strain on your muscles, resulting in injuries. Similarly, once you have done a rigorous workout, you need to cool your body for 3 to 5 minutes so that your heart rate normalizes and your muscles relax.

Gradually Move to a Higher Gear

Do not let the drive for toning your body put you in a position of carrying on high intensity workouts when you are not used to it. You will merely end up hurting yourself and eventually falling back on your exercise schedule. Rather than burning up quickly, you should ease into your workout schedule gradually and listen to your body.

For strength training, you can start with lighter weights and increase the reps and sets before increasing the weights which shouldn't be more than 10% of what your body can handle. Cardio exercises require you to increase the work and time on your body before increasing your exertion level and speed.

Maintain a Straight Posture

When you are at gym, see if you can workout in front of a mirror. Doing so will help in maintain a good posture while you exercise. Straighten out your shoulder blades and do not hunch while exercising. Your knees and elbows should be soft through the workout so that they are not hyper-extended.

While Lifting Weights

Strength training exercises require certain safety tips including:

• Do not hold your breath while lifting weights

• Do not lock your joints as this would put them under strain

• Keep both hands at an equal distance from the center of the bar when using free weights

• Have a spotter tell you how well you are doing the exercise

• Avoid putting pressure on your teeth

• Pay attention to your breathing

• When pick up the weight from the ground, you should squat down, bend at the knees and bring your butt down. When you lift up the weight, push it up with your legs. This will prevent you from any back injuries.

Before you can concentrate on exercising at the gym, get a check-up from your doctor to see which exercises would suit your health.

Choose Your Gym

Make sure that the gym that you go into has properly trained personnel. Some gym staff members who call themselves fitness trainers or instructors actually have no training. You should ask if their certificates and degrees are current. The staff should also have training on CPR and first aid.

Check Your Equipment

Injuries sometimes stem from improper equipment. Remember that there are a lot of people who use equipment aside from you so that these cannot escape every day wear and tear. Wear and tear may later on lead to malfunction, and you could be at risk for injuries. To avoid the risk for injury, ask gym staff if damaged equipment is repaired as soon as possible and whether they do quality checks on their equipment every now and then. You can also play a role by reporting to staff when you see damaged equipment.

Do Proper Exercise

Choosing improper exercise can also lead to injuries. Ask the help of a personal trainer in choosing what exercises are best for you and your goal. You should also warm up before exercise and cool down after exercising. Warming up should be done for 30 minutes and may consist of light exercises such as walking, jogging or stretching. Cooling down also takes up 30 minutes after exercising and also consists of light exercise. Also, talk to your doctor whether the exercises you plan to do are right for you and your health condition.

Be Prepared

You should wear proper apparel while exercising. Also, wear shoes which will prevent you from tripping over and getting sprains or strains. You should also bring a water bottle with you and hydrate before, during and after exercise. Be careful when you go around showers, pools and hot tubs. Keep keys or other objects away from you while you exercise.

Prevent Infections

The risk of infection may increase in crowded places. This is because disease-causing fungi or bacteria may breed in wet areas such as showers and swimming pools. Towels, locker room floors, cardio machines and benches may also serve as breeding grounds for these microorganisms.

Exercising indoors is not a guarantee that you will be safe from sprains, falls and other injuries. There are also some factors which increase injury even when you are working out inside the gym.  Following these simple tips however, ensures that you are able to

• cardiac stress test
• physical stress
• diagnose heart problems
• chest pains
• shortness of breath
• arrhythmia

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Written by Lisa Jillanza

You may have heard of your friends, family or coworkers having a cardiac stress test done, but do you know what that means or measures?  A cardiac stress test measures how well your heart is able to perform when it is under physical stress and it is used to help diagnose heart problems.

While February was Heart Awareness Month, every month is important to take care of your heart.  That's why the National Heart, Lung and Blood Institute list some of the following reasons why you may need a cardiac stress test:

• You have experienced symptoms of reduced blood flow to the heart, including shortness of breath and chest pains.
• You have arrhythmia symptoms during exercise, including a fluttering sensation in the chest, irregular heartbeat or feeling faint.
• You have shortness of breath without chest pain following exercise.

• diet
• vegetables
• Vegetarian Lifestyle
• things to know

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Written by Lisa Jillanza

How many times have you heard your teacher or health professionals in your entire life telling you to eat a balanced diet?  What is a balanced diet anyway when we do not have the same built?  How much should you eat?  What should you eat in order to get that perfectly toned body?

Until recently, I had never been into a fast food restaurant to eat those fast food meals they offer.  Fast foods are something that I have avoided not because I am not a food fanatic.  If I want a perfect body, I must eat only the good stuff.  Fast foods are filled with sodium, high in sugar, rich in fat, and abundant with chemical additives.  Everything that is in it is just not for a perfect body.

First of all if you are planning to have that perfect body, it is important that you take note of your calorie level.  Will the diet you are considering is nutritionally balanced?  Will it be easy to follow?

When taking a look at the calorie level, your intake should just be at the right amount.  If you are trying to lose weight, eat foods that are low in calorie level and if you are trying to gain, then eat those that are high in calorie.

Also, consider that your diet is getting all the essential nutrients.  The food guide pyramid and that box on processed foods containing the nutrition facts can help you achieve a healthy diet.  Your diet should have the following.

• Vitamins and minerals.  It should be adequate enough in order to have properly nourished body parts such as the muscles, skin, blood, and bones.  Also, it aids in the metabolic processes which is very important fat burning.
• Right protein.  Consume the right amount of protein to prevent muscle tissue from breaking down and also it aids in the repair of body tissues.  55 grams per day is recommended for men and 45 grams is ideal for women.
• Carbohydrates.   100 grams of carbohydrates is needed to maintain fluid balance and prevent fatigue.
• High fibre foods.  This will allow proper elimination.  Toxins that are left in the intestines are gets eliminated along with the fibre making absorption of needed nutrients highly efficient.
• Water.  It is very important to include water in your diet.  An average of 8 to 10 glasses of water per day is enough to sustain fluids lost during the day.  Of course you will need more during an exercise.

The key here is to eat a variety of foods to maximize the nutrient you can gain from them.  Avoid the unhealthy stuff and you can get the perfect toned body you want.

Researching about protein myths has given me a more enlightened view.  While others might say that too much protein intake is not good for the kidneys, I say that there is no need to worry about kidney failures as long as you do not have any kidney dysfunctions in the first place.  Also, it does not cause weight gain if you are not increasing your calorie intake.  To the vegetarians, there are plenty of protein sources that can give you the same quality as to those who consume meat as a source of protein.  But my advice is that you must vary your sources to maximize the amino acids and here are some of the best and well-known protein sources that has been a part of my diet for years.

• Red Meat.  This is the most common source of protein.  Ground beef, extra lean, broiled, sirloin steak, choice cut, trimmed, lamb, or pork. Red meats should be eaten in limited amounts because of the saturated fat that it contains which is the culprit for many cardiovascular diseases.
• Poultry.  Chicken and turkey are the best poultry protein sources.
• Fish.  Salmon, sardines, mackerel, herring, or tuna.  These are rich in omega-3 fatty acids, a good amino acid for protection against cardiovascular diseases.
• Dairy. Milk, cheese, low fat yogurt, whey.
• Eggs.  Boiled, whole, scrambled.  It contains all the eight essential amino acids making eggs as the best source of protein.  If you will only consume eggs to get the protein you need, you should at least eat eight eggs per day.
• Nuts.  Almonds, cashew, walnuts, pistachio.

To get the right amount, health professionals say that men should consume at least 55 grams of protein and 45 g for women per day.  Eating them in the right amount can give you all the protein your body needs.  It is wise that you choose the sources that are called low-fat protein foods to keep your heart healthy, have low bad cholesterol level, and to avoid cardiovascular disease.

Proteins are the building blocks of our body.  Almost every part of our body from the hair, skin, up to the muscles are all made up of protein.  For the muscle, eating enough protein will ensure that your body has a back up when it needs a new one.  It will maintain your muscles in terms of recovery and prevent breakdown from exercise.  Also, it aids in fat loss due to its high thermic effect as the body tends to burn more calories digesting proteins than carbohydrates and fats.

You are what you eat as they say.  If you eat junk, then you are garbage.  There are so many articles written about food and diet but still many are still confused as to what the right diet means.  There have been many kinds of diet from Atkins to South Beach diet.  How will you know that right diet and how will it give you a perfect body?