Boost the Immune System

Our immune system is an intricate system of defenses that distinguishes between foreign substances within the body from healthy cells, when properly functioning. However a weakened immune system can be overpowered by pathogens, bacteria and viruses leaving the body vulnerable to disease, infection and illness. Additionally, our body is affected by free radicals, atoms with unpaired electrons that are highly reactive and cause damage to healthy cells. Free radicals are believed to be involved in degenerative diseases, the aging process and cancers especially when allowed to run free in the body. Free radicals can cause a breakdown in the body's immune system leaving it susceptible to infection.

One way to neutralize free radicals is by introducing antioxidants into the body through the food that we eat. Antioxidants limit the damage done by free radicals and boost the immune system by increasing the production of white blood cells, which fight off infection in the body. They also help immune cells to fight foreign pathogens more efficiently and eliminate non-functioning cells from the body as well. Antioxidants can be mainly found in fresh fruits and vegetables and should be consumed on a daily basis. Next time you are feeling run down, have a cold or the flu, or fighting off an infection, turn to these antioxidants to get your body back on track.

Vitamin C- Vitamin C tops the list of immune boosting antioxidants, because it is the most potent vitamin to increase the body's immune system. It is the most well known antioxidant, especially when a cold or flu sneaks up on you. The reason that most people turn to vitamin C rich foods during times of illness is because it encourages increased immune system protection. Vitamin C helps the body in two ways; it detects any sign of infection, bacteria or virus, and then rids the body of them. Vitamin C increases the production of infection fighting white blood cells and antibodies. It increases the levels of interferon in the body, an antibody that coats cell surfaces. This protects cells from being attacked by a virus. As an antioxidant vitamin C reduces free radicals in the body. Free radicals damage cells and are responsible for a wide variety of medical conditions ranging from the common cold to cancer. Vitamin C is also a major component in collagen, that's why vitamin C is such an important antioxidant for anti aging. Skin is the body's first line of defense against invading organisms, and is made up of collagen. Collagen prevents pathogens from getting inside the body. Without vitamin C collagen weakens allowing the skin to become vulnerable to viruses and bacteria. Vitamin C has additional benefits to the body including lowering blood pressure, raising the levels of HDL (good) cholesterol and interfering with the process which fat is converted to plaque, which in turn reduces the risk for cardiovascular disease. Vitamin C is also associated with lower rates of colon, prostate and breast cancer. Only 200 mg of vitamin C daily is need to enhance the body's immunity. That is equal to 6 servings of fruits and vegetables a day. Additionally high doses of vitamin C taken at the onset of a cold have been known to decrease the severity of the symptoms.

Vitamin E- Vitamin E much like vitamin C is an antioxidant that boosts the immune system. Vitamin E stimulates the production of natural killer cells and B cells; both are part of the body's first line of defense. These cells seek out and destroy germ cells and cancer cells. B cells are also the immune cells that product antibodies to destroy bacteria. Because of vitamin E's antioxidant attributes it has shown some reversal in immune system decline that associated with aging.

Unlike vitamin C, if too much vitamin E is consumed it can actually be toxic and have the opposite effect on the immune system. Between 100-400 mg a day of vitamin E is the recommended amount, however this amount changes based on ones lifestyle. People who smoke, don't exercise or consume alcohol may need higher doses of vitamin E. On the other hand if you eat a healthy diet, exercise regularly, avoid drugs; cigarettes and alcohol smaller doses may be adequate. With vitamin E unlike many of its other immune boosting counterparts it's hard to consume more than 60 mg through ones diet alone, therefore supplementation may be necessary. Consult a doctor before taking any vitamin E supplement to determine the appropriate dosing amounts.

Carotenoids- Carotenoids is a large group of antioxidants, most notable known is beta carotene which in the body is converted to vitamin A. beta carotene increase the production of infection fighting cells such as natural killer cells and T-cell lymphocytes. It also enhances the ability of these cells to attack foreign pathogens. Carotenoids are potent antioxidants that have been used to help protect against cancer by stimulating macrophages to kill cancer cells by producing tumor necrosis factor. Carotenoids reduce the risk for cardiovascular disease by reducing the ability for fat and cholesterol to become arterial plaque.

Vitamin A- Vitamin A has immune boosting abilities and anticancer properties. Although, beta-carotene can be converted to vitamin A in the body. Vitamin A can also be consumed on its own. If the body already has enough vitamin A then it will stop converting beta-carotene and use it elsewhere. Vitamin A has many immune boosting functions. For starter it enhances the function of white blood cells as the immune system cellular defense. It also enhances the resistance to infection and carcinogens. Vitamin A also builds up the body's skin and mucus membranes to defend against infection. Too much vitamin A can be toxic so consult a physician before starting any supplements.

Bioflavonoids- Bioflavonoids are a group of phytonutrients that come from plants and protect the body from environmental pollutants. Bioflavonoids boost the immune system by blocking the entry to cells in the body. When pollutants invade the body they attach to receptor sites on the outside of cells then eat through the membrane. Bioflavonoids fill up these receptor sites blocking toxins from entering and destroying cells. Bioflavonoids reduce cholesterols ability to form plaque, which leads to heart attack and stroke, and reduce the risk for cardiovascular disease.

Pregnant smokers

Science (November 29, 2006) - Pregnant smokers may "program" their children to become smokers, suggests research in Tobacco Control is published. The authors base their findings on more than 3,000 mothers and their children, as part of a long term pregnancy study in Brisbane, Australia (MUSP) in 1981.
They assessed the smoking patterns of liveborn children when they reached the age of 21 years in relation to the behavior of their mothers during pregnancy.
About one third of women said they had smoked during their pregnancy.

Babies born to women during pregnancy, they smoked, almost three times as likely to start smoking regularly at or before age 14 and around twice as likely to start smoking after this age as those mothers were non-smokers.
Smoking patterns among children of mothers stopped smoking while pregnant, but then resumed the habit, similar to those mothers who had never smoked.
Actual results, even after adjusting for other factors likely to influence the results will be held.
The authors conclude that their research provides some evidence that smoking during pregnancy has a direct effect on the child's chances of becoming a smoker. And their findings suggest that another reason why pregnant women should be discouraged from smoking.

You Live Longer and Happier

ery few foods can make such a claim. Goji berry is one of them. This food is considered the most complex food on earth, a complete meal in itself. It contains all nutrients necessary for the human body, in large quantities.

Here are the seven benefits essential to improving the quality of your life:

1. Promotes Longevity. Antioxidants are key elements in preventing damage of our cells by free radicals, or polluting molecules in our bodies. According to ORAC (Oxygen Radical Absorbance Capacity) tests used by the U.S. Department of Agriculture, the total antioxidant power of this plant is about 10 times than blueberries; one of the highest levels in all foods.

2. Improves Blood Functions. The iron content of the goji berry contributes to building red blood cells, which improves blood circulation. Certain components naturally lower blood pressure and cholesterol.

3. Helps You Lose Weight. Goji berries contain 13% protein, formed from 18 amino acids, all essential ones included (complete vegetal protein). This is important for losing weight and building lean, strong muscle. Goji berries have a high concentration of nutrients per calorie compared to other foods, and are rich in fiber as well; this makes them an ideal diet food.

4. Strengthens the Immune System. Goji berries have natural compounds which help the formation of white blood cells, and have an anti cancer effect.

5. Improves a Range of Physical Capacities:

• Energy Level

• Athletic performance

• Quality of sleep

• Ease of awakening

• Ability to focus

• Mental acuity

• Calmness

• Feelings of contentment and happiness

6. Balances Hormones. Goji stimulates the secretion by the pituitary gland of HGH (Human Growth Hormone), the youth hormone. The benefits of HGH includes: reduction of body fat, better sleep, improved memory, accelerated healing, restored libido and a more youthful appearanc

Guide for Fitness Care

Nutrition articles you can find many by referring magazines, health books and internet. Being a parent you must be worried about your own health or of your kids. People now a day are very health conscious so they go on a diet and do exercise so that they remain fit and fine. There are countless Nutrition articles you can get easily through one of the media medium. Apart from articles there are many health and fitness shows which they teach you how to be fit and fine. In today's world there are so many problems and diseases that one has to face. Obesity of a kid or adult is a big problem so you can refer to the Nutrition articles where there are articles on diet for obesity, diabetes, weakness of body or may it be muscle pain and fitness problem. You can get any kind of articles which are been recommended by the nutrition expert and doctors.

Let's talk about the diet on fitness which will help you to be healthy and fit. The fad of diet and making a perfect figure or build is going on more in colleges by youth. But this trend some follow and some not. One should make a proper diet and maintain the balance of diet. Through few Nutrition articles you can learn many things and can increase the knowledge of it. When it comes to diet one don't have to starve or just eat healthy food but the meaning of diet is to maintain the balance of the body system. You can include the best diet food in your diet. With help of Nutrition articles which you referred you should schedule the diet plan.

Get up early in morning and breath the fresh air and do some exercise or go for a Walk/jogging.
One can have fresh juice or fruit instead of having coffee or tea early in morning.
In breakfast one can include a healthy fresh which will be oil free like any boiled Cereal, oats, salad or corn flakes.
One should not eat till your stomach burst but should have food after every duration Of 2 hours.
Creatine is basically not a steroid it is an energy booster which one uses as a supplement. but when you use the load of worry arises like is it harmful does it has nay side effects like hair loss, acne, shrink of testicles, or any other damage of the body part. Creatine side effects are present in both types like there are positive side effects and negative also if any. The positive effect of creatine is that you can have those supplements to increase the energy level of your body on daily basis so one can easily lift heavy weights in gym and exercise. The Creatine side effects is positive by having it the level of water increase in body which will one can look bigger and give a fuller look. The chest and arms gets bigger which will give a look of a muscular person. Another Creatine side effects is negative which is been found very rare. The effect is like the water level increases in body which give a make one to look bloated and the muscles seems to be very flexible inste

Cholesterol Through Eating

If you are among the millions of Americans who struggle with high cholesterol you know that the most important way to lower it is by eating right. Your diet plays a critical role in how your body can recover from this life potentially threatening illness.

If you are like me, you probably hate dieting. That is why I would suggest that you start looking at changing little things in your eating habits now, and then over time working up to a total life style change. By taking action now you can change your health for the better in the long run and create a new healthier life.

Changing your eating habits can be as simple as adding in some new foods in to your diet. Its not always about cutting out foods, but it might come down to that through out your life style over haul. I am sure that you understand that cholesterol is found in most animal products and like read meats and milk, but do you know what some of the best cholesterol fighting foods are?

By cutting out some of the unhealthy cholesterol foods in you day to day diet will help you gain some headway in your fight against cholesterol but by implementing things like almonds, apples, red rice seed, and grape seek extract can boost your bodies fight against your high cholesterol.

It should come as no surprise that grape seed extract is effective at lowering cholesterol. Grapes themselves have traditionally been viewed as a very powerful health food for thousands of years.

Grapes contain chemicals called oligomeric proanthocyanidin complexes. These chemicals are among the most powerful antioxidants you can find anywhere. This means, in addition to its cholesterol-lowering properties, it can provide you with a host of other health-related benefits.

There have been many studies done on the effects grape seed extract has on cholesterol. One study took forty people who were suffering with high cholesterol and divided them into three groups.

One took grape seed extract in combination with the natural substance chromium, another group used only grape seed extract and a third was administered a placebo.

each person in the groups took their respective supplemen

Truth and Lies of Eating Clean

As a fitness leader in the United States Navy, in charge of ensuring the weight standards of my members, it has come to my attention how ignorant the general population is in regards to proper nutrition. Prior to joining the Navy I led a sedentary life unconcerned with nutrition. This lifestyle culminated in a physique 40-50 pounds overweight with very little muscle mass. Disgusted with my appearance in the mirror, and determined to once again engage in athletic activities, I made a decision to change how I lived. I began working out 7 days a week, while starving myself of calories, ignorant of the effect this had on my body. The results were not as great as I had hoped, so I began to research about the nutritional needs of the human body. I became obsessed and spent hours on websites reading nutritional articles, fitness magazines, peer-reviewed journals, etc. The information I found revolutionized the misconceptions I once held about what it meant to eat healthy.

Nutrition is without question the most important factor involved in losing weight, maintaining weight, and remaining healthy. By starving myself and limiting my meals I was in effect sabotaging my progress. I cannot even begin to express the number of times I have heard someone declare they plan to begin eating healthy by eating nothing but salads two to three times a day. The human body is quite literally the product of the food we ingest. Therefore if its nutritional requirements are neglected then the body adjusts by slowing its metabolism or other mechanisms that hinder progress.

One of the biggest obstacles a person can overcome in the fight to eat healthy is to develop the frame of mind to eat for nutritional requirements rather than social pleasures and indulgences. I am not implying that a person can never enjoy food again, but rather quite the contrary. It has been my experience that by remaining disciplined to my diet I also enjoy eating more. During those periods where I neglect clean eating, the prospect of food begins to lose its appeal and food instead becomes a vehicle to satisfy impulsive urges. By maintaining an aspect of self-control I experience a greater level of satisfaction.

Nutritional needs of individuals also vary and depend upon numerous factors including activity level, weight, muscle mass, age, metabolism, and several other factors. Every person requires a mixture of all three macro-nutrients broken down into proteins, carbohydrates, and fats. Active individuals will obviously require more calories than sedentary individuals, especially in the form of protein and carbohydrates. It is also important to understand that not all proteins are equivalent. One should look for proteins such as eggs, lean meats, soy, and low-fat dairy that contain high amino acid profiles. In regards to carbohydrates an important concept is to eat carbohydrates that are low on the glycemic index (previously known as complex carbs). The glycemic index rates how fast carbohydrates are digested and the effect they have on blood sugar levels. By eating carbohydrates that are lower on the glycemic index then one's blood sugar will remain level without huge spikes. Fats must also be taken into mind. Fats are broken down into saturated vs. unsaturated fats. An individual should attempt to limit the amount of saturated fats in their daily intake.

Meal frequency is another very important factor that must be considered. America's tradition of eating three large meals per day couldn't have more disastrous effects on the physiques and waistlines across the country. The first problem with this tradition occurs when an individual attempts to eat large amounts of calories and nutrients during a solitary meal. Unfortunately, only a limited amount of these calories and nutrients can be utilized in such a short time. Any remaining calories are therefore stored for as fat. The next problem occurs because the following meal typically doesn't occur for 6 hours or longer, causing the body to decrease its metabolism in an attempt to adapt to the lack of food ingested during this period. The solution is to eat many small meals throughout the day. By eating 5-7 smaller meals per day the human body is able to efficiently absorb the majority of the nutrients that are consumed. Also, by never allowing greater than 2-3 hours to elapse between meals, the body's metabolism remains at elevated levels effectively burning more fat.

While meal frequency is extremely important the time of the day that certain meals are eaten is equally important. Most studies have shown that it is important to eat high quality protein during each of the 5-7 meals every day (especially for active individuals). Proteins are utilized to help synthesize body tissue and repair the body. A constant intake of protein has been shown to help build muscle and can even help to burn fat. Carbohydrates are best ingested first thing in the morning, 1-2 hours before a workout, and immediately post-workout. Carbohydrates can also be eaten during other periods of the day, but it is best to reduce them as the evening progresses. By reducing the number of carbohydrates before bed, an individual's blood sugar will remain lower, which is of great benefit prior to sleep. Fats, on the other hand, are very beneficial to eat prior to bed. Healthy fats such as polyunsaturated and monounsaturated fats help to slow down digestion prior to sleep which ensures a steady/slow flow of nutrients will be delivered during this 8 hour period of fasting. Each macro-nutrient is vitally important, but the timing it is consumed is equally important.

The Nectar of Life

heatgrass is filled with the life-giving nectar of chlorophyll which has been shown to play a role in blood production, protection from radiation, and protection from cancer. Chlorophyll has never been shown to have any toxicity and absolutely no side effects. Additionally it can help in regularity, reducing cholesterol, healing wounds, and deodorization.

Chlorophyll is one of the most potent natural gifts to man on the earth. It is something that we see all around us, especially in the spring and summer. Any leafy plant that is green is packed with chlorophyll. Like anything else where there are multiple choices, some plants are more important than others.

When wheatgrass is grown in your home and juiced, you are able to get a power packed shot of chlorophyll that your body craves. By juicing the wheat grass with a home wheatgrass juicer, you are able to get to the heart of the plant's chlorophyll and take it to your system without the need of literally eating piles and piles of food. Drinking 2 to 3 ounces a day of fresh wheat grass juice two to three times a day can make a huge difference in your vitality. We were able to find and sell several affordable wheatgrass juicers at Healthy Kitchen Plus and recommend that you check them out.

Wheatgrass has other benefits in addition to the chlorophyll. It contains protein, beta-carotene, vitamins E, C, and B12, phosphorous, magnesium, calcium, iron, and potassium.

It is important to note that other green foods also offer substantial chlorophyll and vitamin filled shots of vitality like kale, spinach, and broccoli. But none of these items have the ability to be grown at home in the quantities needed at an affordable price. Wheatgrass is the economy king.

Juicing offers advantages over trying to eat all of the vegetables that would be required to give you the nutrients found in fresh juice from raw vegetables. Many of us contemplate cooking the vegetables and seasoning them, but to get all of the nutrients from the vegetables, you must eat them raw. Juicing delivers a bio available product to your system that allows the nutrients to be taken up by the body and used quickly. It might be possible to eat all of the vegetables, but it would be very difficult.