The Truth About Fat Loss Nutrition

Do you feel like you are busting your butt in the gym and not getting the results you deserve?

Listen, we have to fix your nutrition. No more foods from a bag or a box. Switch over to more fruits and vegetables.

Now I know you're not just going to wake up and eat 10 servings of vegetables tomorrow. Besides, your stomach and co-workers wouldn't appreciate it.

But you have to make little changes every day, week, month & year. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn body fat.

If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body's engine.

Not grease. Not sugar. Not quick fixes. You have to plan ahead. But don't worry, it doesn't take much time.

Start by eating several small meals each day, focusing on protein and fiber-rich foods.

Combine that with the short, convenient Turbulence Training workouts and you'll feel like a million bucks.

We are all a work in progress, so never give up on your ability to change your body at any age. Nutrition & exercise are as powerful as the drugs your doctors are handing out.

So fight back against aging and body fat naturally.

Get your copy of Turbulence Training workout here:

=> http://bit.ly/c8113h

 

 

[Note: I’m an affiliate for the provider of goods and services mentioned in this post and as such may be compensated if you make a purchase.]

An Important Measure for Prevention

Years ago when I started on this journey in public health I learned that prevention was one of the most important factors in getting to good public health.

Since that time, about 40-45 years, this caveat seems to have fallen far from the path.

My father took a specialty in proctology in 1929.  He did this because one of his sisters was misdiagnosed and died from colon cancer.  One of his brother's also developed  colon cancer and he asked my father to do his surgery.  This was the time when my father developed the flat stoma where the colostomy collection pouch is placed on the body.

People as a rule don't generally like colonoscopies and don't seem to like the simple home test either.

Here's a newer option that seems to have the ability to prevent thousands of deaths for 5 minutes of your time.

Five minute test could save thousands

By AP Apr 28th 2010 12:28PM

A news study suggests a five-minute colon cancer test could reduce the number of deaths from the disease by about 40 percent.
Of the 170,000 people followed for about 11 years by the British researchers, more than 40,000 had a "flexi-scope" test, an exam that removes polyps, small growths that could become cancerous.
Researchers used the test, where a pen-sized tube is inserted into the colon, on people in their 50s. They also said patients only needed this test once in their lives. In the U.K., government-funded colon cancer screening doesn't start until age 60.
Dr. Wendy Atkin, a professor of surgery and cancer at Imperial College London led the research and said the flexi-scope test only needed to be performed once because polyps that grow in the bowel appear before the age of 60, so the possibility of cancer could be caught of the test was done on people in their fifties.
However, the test only works on the lower bowel, so other exams, like the fecal blood test, would still be necessary.
In the U.K. a fecal blood test it done bi-annually on people aged 60 to 74, and in the U.S. colonoscopies are most commonly test used to scan the entire colon.
Researchers compared those results to more than 113,000 people who were not screened. They found the flexi-scope test reduced peoples' chances of getting colon cancer by one third. It also cut their chances of dying by 43 percent. Worldwide, the disease causes 1 million cases and 600,000 deaths every year.
Some experts said they believe the findings have the potential to make some authorities reconsider their practices for finding and diagnosing colon cancer.
The American Cancer Society recommends several options for people over 50 to find polyps or to detect cancer early: a flexi-scope test, double-contrast barium enema or virtual colonoscopy every five years or a colonoscopy every 10 years.
"It's not for me to tell governments what to do," Atkin said. "But this is a very big effect, with a very quick and a very cheap test."
Dr. Durado Brooks, director of prostate and colorectal cancer at the American Cancer Society, said the study results would not change their colon cancer screening guidelines.
"We have long included (flexi-scope) tests as one of our preferred tests to prevent disease," he said. "I would hope clinicians look at this information and recognize there is some value in this test."
Dr. David Ransohoff of the departments of medicine and epidemiology, University of North Carolina at Chapel Hill, North Carolina, said the claim that the test only needed to be done once in a person's lifetime was "striking" and further follow-up was necessary to see just how long this protective effect lasts.
The results of the study were published online in the medical journal, Lancet.

Drive Now, Talk Later

Click and Clack are favorite talk show hosts and I've been listening to their banter for years and years on CarTalk.

Long before Oprah ever noticed how damaging it is to drive and talk or text, these intrepid fellows were handing out their bumper stickers like hot potatoes on a cold morning.

And it has been a decade or more since I plastered my bumper with one of their sticky notices. Their newest bumper sticker can be found at
http://www.cartalk.com/content/features/Drive-Now/bumper-sticker.html

You can also read some of their information about why talking and driving isn't a good idea here
http://www.cartalk.com/content/features/Drive-Now/

You might also like to know that the original and copyright NO CELL PHONE ZONE logo was created long before Oprah ever got the idea.  For some one now trying to get you not to talk and drive she sure has given out a lot of cell phones and forgotten to credit those who have been enlightening folks for years and years.

Also ahead of the glamour pack you'll find 112 posts on Natural Health News about cell phone issues.  And it is much more serious than not talking or texting while you drive.

My original web site, leaflady.org, also has an entire section titled "Electro-Smog" that has been education folks since the mid-90s. http://www.leaflady.org/ElectroSmog.htm

And don't forget cell phones have a true record of negative health impacts.  Just ask me about them or find more information here on Natural Health News.

Once again, Oprah needs to be doing better....

What you don't know CAN hurt you.  SO if you'd like to know more request our EMF Healthy Handout©©

©

Another Recall for Tylenol and other medicines

UPDATE: 5 May -

FDA found bacteria in lots for recalled Tylenol
By MATTHEW PERRONE, AP Business Writer

WASHINGTON – Ingredients used by Johnson & Johnson in some of the 40 varieties of children's cold medicines recalled last week were contaminated with bacteria, according to a report by the Food and Drug Administration.

Agency officials said Tuesday none of the company's finished products tested positive for the contaminants, though such testing is not definitive.

"We think the risk to consumers at this point is remote," said Deborah Autor, director of FDA's drug compliance office, on a call with reporters.

The FDA report, which was posted online, lists more than 20 manufacturing problems found at the McNeil Consumer Healthcare plant in Fort Washington, Pa., where the formulas were made. The recalled products include children and infant formulations of Tylenol, Motrin, Zyrtec and Benadryl.

FDA inspectors visited the plant in mid-April and wrapped up their inspection Friday. J&J issued its "voluntary" recall later that night.

Among other problems, FDA inspectors said the company did not have laboratory facilities to test drug ingredients and failed to follow up on customer complaints.

J&J did not investigate more than 46 complaints received in the last year about "black or dark specks" in Tylenol products, according to the FDA's report.

Additionally, inspectors found some pieces of equipment covered with thick layers of dust, while others were held together with duct tape.

In a statement Tuesday, J&J called the problems cited by the FDA "unacceptable to us, and not indicative of how McNeil Consumer Healthcare intends to operate." The health conglomerate, which is based in New Brunswick, N.J., said production at the plant won't resume until the problems have been fixed.

The FDA reiterated that serious medical problems with the products are unlikely, but advised consumers to stop using the medicine as a precaution. Parents are instructed to use generic alternatives instead.

J&J's McNeil Consumer Healthcare unit has said some of the recalled medicines may have a higher concentration of the active ingredient than listed on the bottle. Others may contain particles, while still others may contain inactive ingredients that do not meet testing requirements.

FDA leadership told reporters Tuesday that they first met with J&J in February to discuss manufacturing problems identified in a warning letter about another J&J plant. The agency decided to step up inspections of the company's facilities based on those problems.

"That warning letter brought us to the point where we thought it was necessary to sit down with management and discuss our concerns," Autor said.

FDA officials said they are considering taking additional action against J&J, ranging from issuing more warning letters to pursuing criminal action.

Last week's sweeping recall, which involved products sold in the U.S. and 11 other countries, is the latest quality issue to taint J&J's over-the-counter medicine franchise. In January, the company recalled a line of adult Tylenol pain relievers due to complaints of a moldy smell associated with wooden pallets used to transport the drugs.

CAUTION: CHILDREN'S ZYRTEC - OR ANY OF THEIR SUGAR FREE PRODUCTS - CONTAINS SUCRALOSE (Splenda)

FDA Investigates Recall -WASHINGTON, Saturday May 1 – The Food and Drug Administration said Saturday it was investigating a health-care company for possible other problems following its recall of more than 40 over-the-counter infant's and children's liquid medications.

McNeil Consumer Healthcare Announces Voluntary Recall of Certain OTC Infants’ and Children's Products

Children's cold, allergy medicine recalled

Courtesy: Rense News Network

Cell Phones, Other EMF Exposure and Your Health

UPDATE: 17 May -

Longterm study links cellular use with cancer and more to review

MAY IS ELECTROSENSITIVITY MONTH, many states are promoting this as a health education event.

Cell Phone Radiation Levels

FCC Consumer Resources: Wireless Devices

Even though some people who submit comments seem to assume that I am not aware of the physics and mechanics of transmission from cell towers (http://naturalhealthnews.blogspot.com/2010/04/parents-stop-palm-tree-cell-tower.html) The opposite is true.

I venture to guess that the anonymous poster isn't as aware as the cell phone companies who include the risks in their patents, or the work of Dr. Neil Cherry.

Now the FCC admits the cancer link, something I've been reporting for more than a decade -
-"Mobile phones could cause cancer, government agencies admit" 28 April 2010

The possible health hazards from long-term use of mobile phones are finally being taken seriously by agencies in the UK and USA after years of denials that there was any risk. In the USA, the Federal Communications Commission (FCC) is now recommending that people use an earpiece or headset with a cell (mobile) phone following reports that "wireless device use can be linked to cancer and other illnesses", while the UK is starting a major study of health problems from long-term use. The FCC's latest set of guidelines represents a huge shift, and for the first time acknowledges that there could be a health danger in using a cell phone. Apart from using an earpiece or headset, it recommends that users should keep phones away from the body, and should not attach them to a belt or leave them in a pocket that's next to the body; users should use the speaker option so that the phone is kept further away from the head.

To make it simple, the transmission of the microwave energy used to make your cell phone or other device work is because of communication between the device and the antenna.  Inside a building the energy required to make this connection occur is greater.

The array of emissions from the antenna is not a lineal beam (vertical or horizontal) because the pattern of the array emitted from the antenna (or more than one which is usual) takes on the from of similarity to an open umbrella.

Another consideration is the SAR level of the device and if you do a modicum of research you find that as the 3G and 4G devises proliferate the SAR levels increase.

The point is it requires a circle of no less than 6 feet in diameter  from you if you are on a cell phone or using wifi to protect another person from the radiation your device is emitting.  This is your choice if you want to have this exposure but don't think that other people, a baby you are carrying, or a small child wants the same risk.

And please do not listen to the cellular company propaganda, do your own thorough and definitive research.

Fluoride Not a Cavity Preventive

Fluoride in the most basic form, natural or otherwise, is a poison, known for decades not to be effective in reducing cavities.

Fluoridation Does Not Reduce Tooth Decay

Statistics from a study conducted by the New Zealand Ministry of Health suggest that there are no advantages derived from fluoridation. These statistics actually match similar arguments set forth by the American Dental Association.

The latter organization conducted a large study on some 39000 American children and found that they did not derive any advantages from the use of fluoride.

The process of fluoridation is the practice of adding fluoride minerals to a water source so that people can get exposed to the mineral through drinking water. Some bodies of water already have fluoride in them and do not need fluoride added.

The fluoride is allegedly added so that it can help in the prevention of cavity development. The practice of adding fluoride to water is suppose to allow many people, regardless of income, to receive healthy doses of fluoride. Yet, recent studies are revealing that the fluoridation practices do little in terms of cavity prevention, if anything at all.

The study conducted in New Zealand by the Ministry of Health reveals that children living in areas with no fluoride have one percent fewer cavities than those children that reside in regions where fluoridation is offered. Nevertheless, the Health Ministry still asserts that some thirty percent of children will gain some advantages from regular fluoridation.

While the assertion may seem somewhat paradoxical, the statistics offered by the organization mix low and high socioeconomic towns and cities to supply a figure to represent the nation. This mixing of statistics results in a rather poor representation of what is really going on.

Some researchers argue that the statistics would reveal that both groups of tested children would benefit from fluoridation if fluoridation had advantages.

In truth, the statistics are actually revealing that children are simply not benefiting from the use of fluoridation. The bottom line is that the Ministry of Health is trying to make the use of fluoridation sound more promising.

Some researchers suggest that the Ministry is acting against at least fifty years of studies that indicate fluoridation does not provide an adequate defense against cavities.http://worldental.org/dental-news/health-ministry-finds-that-fluoridation-does-not-reduce-tooth-decay/1300/

Breathing...You Could Be Doing It All Wrong and It Could Be Costing You Results!

By Nick Nilsson

Yes, it seems like such a simple thing. Now consider this...HOW you breathe during your training can have a HUGE impact on your strength and muscle activation! Breathe wrong and you could be throwing away results.

Breathing is one THE most often overlooked pieces of the puzzle when it comes to weight training...and it can have a tremendous impact on the results you get from your training!

Here's the thing that a lot of people don't know about breathing...different exercises require different breathing strategies.

Yep, how you breathe in a heavy squat is not even close to how you should breathe while doing a pulldown.

So here's a rundown of how to breathe while doing some of the more popular exercises (I will assume your form is generally good - going in depth into proper form for each exercise would make this a book instead of an article!).

** Please note, if you have high blood pressure or any issues with holding your breath (e.g. you easily get light-headed), you'll need to adjust these breathing recommendations accordingly. These instructions (for a few of the exercises, at least) are intended for those who don't have issues with short periods of breath holding.

1. Squats

As you start the descent, inhale deeply so that you complete the inhalation by the time you're about halfway down. Hold your breath from this point on, all the way to the bottom and then about 1/3 to 1/2 of the way as you come back up. Then exhale until you come all the way to the top. The reason you want to hold your breath like this is to maximize the stability of your abdominal region.

Breathing in or breathing out (especially out as you come up out of the very bottom), will destabilize the core area. To maximize strength and power, your muscles need a stable platform to work from. Keeping that solid core will also save your lower back from strain because more tension will held in the abs rather than being forced onto the lower back.

One of the key things I've found in my own squat is that core strength (in the frontal abdominal wall) is a HUGE part of successfully coming out of the bottom. If I breathe out at the bottom, I'm done. But if I save that exhalation until after I get past that point where I need maximum core stability, I'll hit the lift and power through that sticking point.

2. Bench Press

Improper breathing on the bench press is one of THE biggest reasons people are weak on this lift. If you breath wrong, you lose that stability (just like in the squat) and don't provide your body with a solid platform from which to move the weight.

This technique applies to heavier to moderate-weight benching - it's not as critical on the lighter, higher-rep training to follow it as is because the load is a lot less.

Picture yourself at the top of the movement with the barbell locked out. Now lower the bar, inhaling a deep breath as you come down. Here's the key...you should finish taking in that breath by the time you're halfway down (around your sticking point). This is important for torso stability.

Hold your breath during the bottom phase of the movement, just like in the squat. If you start breathing out right at the bottom, you will not only destabilize your torso, which will change the leverage in your shoulders, it'll also sink down your chest and flatten your shoulder blades out (which should be held in tight behind you during the whole movement to maximize leverage).

Once you hit your sticking point THEN start to exhale forcefully through pursed lips. At this point, it's actually good to change the leverage in your shoulders. When the bar is on your chest, it's not good, but when the bar is halfway up, it can give you a little extra leverage to get past that sticking point.

Keep blowing out all the way to lockout. Then you can go right into your next rep or, if you need it, hold that lockout and take in a breath or two before starting the next rep.

3. All Versions of Rows, Pulldowns and Chin-Ups/Pull-Ups

Breathing during back training is, to be honest, completely misunderstood by most trainers...if you have trouble feeling your back while training your back, it's generally your breathing pattern that is messing you up.

You have to breathe BACKWARDS when training back or your lats will never be in a proper biomechanical position to fully engage. I'll explain...

Generally speaking, you're told to exhale on the exertion and inhale on the lowering phase of an exercise.

But here's the thing and where people get confused...in back training, the exertion LOOKS like the lowering phase of the exercise so THAT is when people tend to exhale! Instead, you actually want to INHALE as you perform the exertion. I'll use the pulldown as an example.

When you perform a pulldown, you want to puff your chest to meet the bar and have an arch in your lower back to fully activate the lats. You don't want a flat chest and a vertical torso position.

So when you pull the bar down, that's the exertion. If you exhale (which you normally would do) this actually caves in the chest and straightens out your lower back. The moment this happens, it reduces lat involvement and puts more stress onto other muscles.

Switch things up and INHALE as you're pulling down.

Now as you pull down, your chest is expanding and rising up to meet the bar, which instantly puts the lats in their best possible position to activate.

The difference is instantaneous and HUGE. If you've always had trouble feeling your back work, this will be a big eye-opener for you.

As you let the bar come back on the negative, THAT is when you exhale. It's a bit of a mind-bender the first time you do it...I can promise you it'll make a big difference in your back training.

You'll now just apply that same principle to the rest of your back exercises (except the deadlift, which is a whole different animal...more akin to the squat in terms of breathing). When you row, inhale as you pull the handles or bar into your abdomen. When you chin, inhale as you pull yourself up.

4. Barbell Curls

Another very popular exercise is the barbell curl...you may have heard of it :)

One of the main problems people have in the barbell curl is they are entirely too loose. When doing ANY exercise with moderately-heavy to heavy weight, you should basically "solidify" your body, tightening everything up so that you're operating from a strong, stable base.

Even a barbell curl should be done with a rock-solid body.

So at the bottom of the movement, start by taking in a deep breath, puff your chest up high and get your shoulders back. In my experience, I've found it best to keep your breath held until just after you get past the half-way point of the curl. To get past that sticking point, you need the most stability possible for your levers to operate maximally.

Once you get past that mid-way point, THEN exhale forcefully but not completely. You still need to keep some torso stability for holding the weight at the top of the exercise.

Hold at the top for a moment. At this point you have a choice...you can immediately start lowering the bar and inhale on the way down or you can hold at the top and take a quick breath in and out then inhale on the way down after that.

5. Deadlifts

Proper breathing for the deadlift is very similar to breathing for the squat...you want to have the most stable core at the bottom of the movement. In the case of the deadlift, this is the START of the movement.

So get yourself set up in front of the bar and get ready to lift. It's important to note with the deadlift (and I will include a technique point here because I think it's an important one), don't try and pop the bar off the floor, especially when using heavy weight. You want to SQUEEZE the bar off the floor. A heavy bar has to bend and if you pop it off the floor, the weight will bounce up then down and pull you back down. So get the bend into the bar with your initial lift THEN pull the weight off the floor.

When you first start the lift, you'll want to hold your breath during the first part until around the point where the bar has cleared your knees. I say "around" because if you're using really heavy weight, it may take you a bit of time to get to that point and you may need to start to exhale a bit sooner in the range of motion, i.e. below your knees.

This bottom range is the most vulnerable time for your lower back and you want to keep the greatest stability in your core during that time. So do hold your breath a bit at the bottom...don't start the exhale (through pursed lips, like you're blowing up a balloon) until you get that bar at least a few inches off the ground and moving up.

Keep going to the top, then take a quick breath then lower the weight.

Personally, I prefer to hold my breath on the way DOWN as well, simply because lowering the weight is also a vulnerable time for your lower back, especially as you get near the bottom. So inhale at the top then hold as you get down to the halfway point.

---

Conclusion:

Breathing plays a BIG role in proper lifting and in achieving maximum strength. It'll also make your lifting safer and overall, more effective. Give these breathing tips a try in your training and you'll feel the difference immediately!

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://fitness-ebooks.rxsportz.com