Starting Exercise

The wellness  business in America takes on numerous contradictions as it relates people’s behavior. We keep on promoting the need for people to exercise at least 3 days per week to maintain cardio-respiratory fitness and to attain wellness goals. Yet, the involvement rate of people in the U.S. is tremendously low; the current estimation is that less than 15% of the population is involved in regular vigorous aerobic or strength/resistance training programs. It’s almost like a vast portion of the adult population in our country refuses to recognize that exercise is a critical part of sound health. We all want to  live long, pain-free, happy lives, but over 85 percent of us don’t want to pay the price for this privilege by utilising regular exercise as a proactive strategy.

Ironically, a large percentage of people within this non-exercising group have got the most need to exercise. Most of these individuals are at high risk of getting coronary heart disease; they smoke or are overweight. They’re also the least likely to have familial support for sticking to a program, have less disposable time to exercise and may have problems setting long term goals. If you find yourself fitting into the non-exercising group, there are a variety of activities that can be adjusted to fit your work schedule and level of fitness to help you overcome the exercise roadblocks.
Before beginning any exercise program, you should be evaluated by your doctor and obtain consent and advice on preparing your fitness routine. You may need to take medications as well as make changes to diet upon your doctors recommendations. Assuming your doctor has given you the go-ahead to begin walking, begin Part 1 of the walking program. Part 2 should not be implemented until you have completed Part 1 successfully and have obtained physician approval to begin the jogging recommendations in Part 2.

Part 1: Sedentary people need to get in the habit of exercising regularly with minimal risk of injury. Walking is a sensible way to begin a fitness program that can gradually evolve into more strenuous activity as time passes.

When you begin your walking program, start comfortably with little to no emphasis on intensity. Walk the distance that you are able to complete without pain or tiredness. Then gradually increase the distance and pace until you can walk briskly about 3-4 miles 3 times per week. This isn’t a race and it may take you a few weeks to progress from one stage of walking to another. Keep at it and you should notice an increase in physical fitness and stamina pretty quickly. Make sure that while you are walking, one foot is in contact with the ground at all times in order to provide balance and support for the body.

Part 2: Introduce intervals to your walking program by integrating a program of exercise intensity followed by a breather. It looks something like this:

• Stretch for 5 minutes

• Walk for 6 minutes

• Jog for 2 minutes

• Walk for 7 minutes

• Jog for 3 minutes

• Walk for 3 minutes
• Stretch for 4 minutes

Gradually, you can reverse the walking/jogging intervals so that you are jogging for a longer period of time than you are walking.

While you are participating in your walking program (either alone or with others), be aware of general safety considerations:

• Wear shoes that fit well and provide good arch and heel support;

• Clothing should be layered depending upon climate – hot weather vs. cold weather needs will be covered in a later bulletin;

• Avoid slippery, icy surfaces. Uneven sidewalks can cause you to lose balance and trip; rain puddles can disguise small holes in soil and concrete resulting in a fall. Look for even surfaces with small grade inclines;

• Don’t listen to music if it distracts you from being aware of your surroundings;

• Be aware of cars, motorcycles, bicycles, etc. They don’t always see you and you don’t always see them;

• Carry a cell phone in case you need help;

• Don’t walk or jog in the dark;

• Walk or jog with a companion

What Causes Hemorrhoids

Embarrassing problem, but hemorrhoids are a fairly common among adults and some children.    Just about 50% of all adults over the age of 50 (or even much younger) have suffered from uncomfortable symptoms at one time or another. But because it is an embarrassing health issue, most people are reluctant to discuss the symptoms with a doctor and tend to avoid the topic all together.  Don’t you notice even television commercials for products to treat hemorrhoids seem to avoid a straightforward approach to describing the symptoms and causes of hemorrhoids.  In an effort to address this issue more openly, here are a few basic facts that could help you decrease the probability of becoming a hemorrhoid sufferer:

• External hemorrhoids occur when veins around the anus become enlarged and inflamed. They often appear during the later stages of pregnancy due to pressure and also appear to have a hormonal component.
  
• Other causes of hemorrhoids include constipation from low fiber diets, insufficient water consumption, excessive lactic acid from dairy products or a vitamin E deficiency.
• Other dietary culprits include excessive caffeine usage and over consumption of alcohol because these substances rob the body of water, necessary for the digestion process.
  
• Lifting and carrying heavy objects may also cause hemorrhoids.
  
• Finally, some people may have a genetic predisposition to getting hemorrhoids.

Hemorrhoids are painful and can make it difficult to have bowel movements. There are many ways in which we can prevent and treat external hemorrhoids ourselves, but often, they are a manifestation of other health problems that should be addressed by your physician. High blood pressure, obesity, cancer, abscesses, irritable bowel syndrome, etc. must be diagnosed and treated by your physician. If you develop hemorrhoids or have any rectal bleeding, call your doctor and make an appointment for evaluation. If your physician recommends dietary and/or lifestyle changes, some of the following could be valuable in the management of hemorrhoids:

• Increasing fiber and consuming adequate fluids in your diet as well as avoiding heavily processed and refined foods can help prevent constipation, a major cause of hemorrhoids.
  
• If you have hemorrhoids, be careful of hard wiping after a bowel movement because this can aggravate the tissues and actually cause new hemorrhoids to appear.
  
• Try using wet disposable cloths that are flush-able to clean yourself gently and safely during flare-ups.
  
• If you cannot avoid heavy lifting as part of your job, make sure that you take precautions to raise and lower heavy objects properly so that you don’t weaken vein walls through excessive pressure.
• Losing weight can help reduce hemorrhoids because it lessens the pressure on veins in the rectum.
  
• Sitting too much can also cause or exacerbate hemorrhoids and is often an occupational hazard of long distance truck and bus drivers.
  
• Try and take advantage of any work breaks you have to walk around and reduce the pressure that constant sitting places on your rear-end.
• Use acupressure point Chengshan BL57 to relieve hemorrhoids pain and constipation condition.

Remember that external hemorrhoids are a fairly common problem that should not be ignored and can be treated successfully by making healthy lifestyle changes and working with your physician to treat any underlying health problems.

Acupressure Healing

Want to relieve any pain, fast?

This “Acupressure Pain Management Guide” is what you need.

Take the most successful pain treating experience using this Ancient Chinese technique by a 30 years veteran of acupressure practitioner and heal yourself, your family members or friends.

It is SAFE, FAST and EFFECTIVE

Just use these twelve POWERFUL ACUPRESSURE POINTS to relieve any pain or discomfort throughout your body without the use of drug or any kind of pain killer.  Be your own doctor to treat:

• Headache or migraines
• Neck and shoulder pain
• Back pain
• Knee, joint or leg pain
• Toothache
• Stomachache
• Heartache
• Chest Congestion
• Eyes, ears, throat problems
• Minor injuries
• And many more, you name it.  If you master the meridians and the points, you can treat yourself just like the pros, without the expensive session, of course!

Very simple to learn.  Only twelve acupressure points:  Six on the hand and six on the foot.  Easy to remember and come complete with videos showing you exactly the meridians and the location of the pain control acu-point and which symptoms they treat.  This guide is very handy and definitely safer than a cabinet full of pain killer drugs!

I paid hundreds of dollars and traveled far to Taiwan to learn this skill from the master and I’m ever grateful for it.  Now I want to share it with you and hope that you, just like me and my family, never have to depend on pain medication, ever again.

I was going to sell this guide to recover the cost of putting it together, but you can join my mailing list and download this guide FREE OF CHARGE TODAY and I’ll have more goodies coming your way soon!

Dietary Supplements and Arthritis

Lets take a look at the means by which supplements can be more effective as an adjunct to a healthy diet and physician care to those with arthritis.

Ideally, a healthy diet should provide all the nutrients, vitamins and minerals needed by the body. Supplements can be used to complement our diets, but should not be employed as a substitute for healthy, nutrient rich foods. Note: People can take too many supplements at higher doses than they would ever consume in food products, so supplementing with vitamins and minerals can increase the risk of toxicity in some individuals, especially those made synthetically.

If you have been diagnosed with arthritis, consult with your physician about the use of vitamins and minerals before you begin a supplementation program. Remember that it is important to take supplements properly and follow the label instructions. The following list can help to increase the effectiveness of supplements:

• Consume supplements with food in order to improve absorption by the body;

• Be aware that some supplements interact with each other (e.g. zinc interferes with copper and iron absorption). Taking lots of different supplements can reduce effectiveness due to possible interactions;

• Always check with your pharmacist concerning possible interactions with prescription drugs;

• Buy your supplements from reputable manufacturers so that consistency of product is maintained;

• Consider the cost. Taking supplements can get expensive;

• Always consult with your physician before taking more than the RDA (Recommended Daily Allowance) of any supplement.

The following lists details some (but certainly not all) of the supplements popularly taken by people with arthritis. This list is designed for informational purposes only.

• Aloe Vera – Generally marketed for internal use as a drink, some animal studies have reported promising results, but taking aloe internally might alter the effects of prescribed medications. Any benefits in the reduction of inflammation seen in rheumatoid arthritis may be overshadowed by safety concerns about the ingestion of aloe.

• Bromelain – Derived from pineapples, this mixture of protein digesting enzymes may reduce inflammation and the swelling associated with arthritis flare-ups. Taking antibiotics, or any blood thinning medications, such as warfarin or aspirin in combination with bromelain may cause bleeding.

• Calcium – An essential mineral for the construction and repair of bones, only 1/3 of dietary calcium is absorbed through food, and as we age, our ability to absorb calcium decreases. Since calcium helps to keep bones hard, it becomes increasing important to supplement with calcium and vitamin D if you have arthritis. Check with your physician about appropriate dosage levels. Additionally, if you have any kidney problems, check with your physician before supplementing with calcium.

• Ipriflavone – Helps your body absorb calcium and put it to work.  Studies show that, when it’s taken with 1,000 mg of calcium, 600 mg of ipriflavone can help your body from new bone cells.  Vitamin D and chicory root give the extra boost.

• Chondroitin Sulphate – Part of a large protein molecule that gives cartilage elasticity, chondroitin sulfate occurs naturally in the body. Supplement forms are generally derived from the cartilage of cattle or fish. It is often combined with glucosamine and is used to relieve the symptoms of osteoarthritis. There is no current evidence that it is effective in the treatment of rheumatoid arthritis. Because chrondroitin sulfate is a slow-acting supplement, it may take a couple of months to notice any improvement in function. If you haven’t noticed any improvement within a few months, it is unlikely that you will derive any real benefit from this product. You may experience an increased possibility of bleeding if you are currently taking blood thinning medications such as aspirin or warfarin.

• CMO (Cetyl Myristoleate) – Made from beef tallow (a hard fatty substance extracted from cattle) and marketed under names such as Cetyl-M, Celadrin and Flexcin (as well as many others), Cetyl Myristoleate is a scientifically unproven product for the treatment of osteoarthritis. If you are under physician care and take methotrexate or any other steroids, do not stop taking your medications despite any sales pitches which claim that CMO can be used as a substitute for these prescriptions.

• Devil’s Claw – Derived from the Devil’s Claw desert plant of Africa, this supplement claims to have modest anti-inflammatory benefit. Usually taken in capsule form, it should not be used by people who have ulcers, gallstones, diabetes, or are pregnant. Blood thinning drugs such as aspirin and warfarin should not be taken in combination with Devil’s Claw. Check with your physician before taking this supplement.

• Evening Primrose Oil – Commonly known as EPO, this product contains the fatty acid GLA (gamma linolenic acid). Several studies have shown that GLA, in supplement form, can relieve inflammation in people who have rheumatoid arthritis. EPO is a slow acting supplement and you may need 3-6 months to get the full benefit of usage. Generally, the effect is lost when EPO is discontinued. It may also be used with fish oil.

Now, do these apply to you?

Do You Want To Have…

• Freedom from the inflammation, stiffness, and pain of your arthritis?
• The ability to be able to do the things you WANT to do when you want to do them? Whether it is to simply take a walk in the morning or to go dancing with your spouse.
• The ability to enjoy your favorite past-times, whether they be sewing, golfing, playing tennis, etc.? Just the simple act of opening a jar or tying your shoes without any pain can be yours again!
• The information about how you can STOP arthritis at the root of the problem, instead of just masking the symptoms? Money in your pocket instead of continuously paying for doctor visits, prescriptions, over-the-counter medications, and strict diets?
• Freedom from the shackles of arthritis? So you are able to do things for yourself again, instead of having to wait for others to do it for you.
• Freedom from the daily grind of popping prescription pills, their side effects, and over-the-counter products?
• Your energy and enthusiasm go through the roof? Imagine what getting rid of your arthritis will do for you…

See how this thirty-five years arthritis sufferer cured in one month with no over-the-counter, no prescription drugs!

Abs Training

Abs training is very important other than just looking good and attractive.  And here are the reasons:

• It is essential for back health.  The abs link the top half of the body with the bottom half for coordination of body movement.
• They facilitate bending, twisting, pushing and pulling motions as well as repeated lifting of objects.
• They provide a stable base of support for the back.
• If the ab muscles are weak (and remember they help the spine), they become easily fatigued, causing pelvis tilt and undue stress on the lower back.
• By strengthening the abdominal muscles as well as practicing daily stretching of the muscles in the lower back and hamstrings, we can help to prevent imbalances that lead to current and future back problems.
• Low back pain has a high recurrence rate, so the best way to reduce incidences of injury is by following a good, simple, exercise program every day, including:
  • Lower Back Stretches
  • Hamstring Stretches
  • exercise.fitnessguide101.com/2-minutes-ab-workout" target="_blank">Abdominal Crunches
  • Fanny Lifts (Reverse Curls)
  • Alternate Side Twists

Be sure to check with you physician or healthcare professional before beginning any exercise program. Endurance and repetitions of each of these exercises may increase over time, depending upon individual fitness levels. You can complete on average, 10-50 of each exercise daily, as long as you maintain good technique and form and you are healthy and free of injury.

Here are few tips to ensure proper form when you are strengthening your abdominals:

• Contract your abdominal wall towards your spine. This will help prevent arching of the back.
• Lift your head, neck and shoulders as if they were one part and not three separate pieces of the body.
• Avoid pulling on the neck to facilitate movement.
• Practice proper breathing techniques. Exhale on the hardest part of the movement and inhale as you lower your body back to the floor.
• Avoid bouncing, swinging or jerking body parts during the exercises.
• Stretch your muscles before starting any abdominal exercises and cool down following the same protocol.

Abs training needs not depend on fancy and expensive gadgets that promise you sculpted abdominal without consistent training, discipline and hard work.  But the bottom line is, you yourself have to be willing to ‘get down and do the exercises’ or all the abs machines, DVDs, books or any other tools you might have still won’t help getting you the abs you crave.

Three Diet Mistakes To Avoid

Even though there are tons of information available about weight loss on and off the Internet, the same diet mistakes are being made over and over every day. We are not talking here about little slip-ups where you ate a slice of pie that was not on the plan, but big mistakes that lead to failure to lose the weight that you want to lose. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.

1. The All Or Nothing Attitude

All or nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.

If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.

2. The Attitude of Sacrifice

Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight. You may have a great diet plan and be very successful in losing weight, but what happens when you reach your goal? You have not learnt to eat ‘bad foods’ in moderation so as soon as you start, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!

3. Goal Failure

Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably do have an ideal weight in your mind, unless you are only very slightly overweight it is probably too distant to be useful. A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see that ups and downs are natural and do not stop you progressing steadily toward your major goal.

If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures as well as your success and do not use a mistake as an excuse for giving up. The only way to achieve your goal permanently is to make a commitment to become a healthier person. Remember that eating normally includes eating more some days and less others. Learn to enjoy food in moderation and you have every chance of avoiding these bad diet mistakes.

The Root Of All Sickness

Why do people get sick? There are a lot of things to blame. But here are a few reasons accounted for most sickness that most of us neglect their significant.

To Refill
We live in a hectic, fast pace life. When things go crazy, we forget to eat. The body expends energy even when we are doing nothing, let alone coping with work and taking care of the family and all that running around. Many are so busy that they skip breakfast, not a good idea for keeping a healthy body. And even when we eat, most likely we eat stuff we like or accustomed to, or even worst, fast food. We may feel full to the stomach, but not really giving the body what it needs. Just like a car, it needs more than just gas to run on. It needs water, engine oil, break fluids… in order to be safe to drive. We often need to check what it’s low on and refill or even refresh the ingredients it needs if we don’t want it to break down sooner then it is supposed to. When the engine oil is low, you won’t refill it with water, do you? It works the same way with the body, a much more complex machine, for optimal function, it needs 14 different types of nutrients to work properly. These nutrients are found in many different kinds of foods and fruit and vegetable. If we only feed it with what we like to eat, then it is like keep filling water when the car is low on engine oil. We are not properly refilling our body of what it needs. Over time, it will start to break down, just like a car.

To Repair

The human body was designed to spend 1/3 the time sleeping for a reason – to repair the body by replacing damaged cells with new ones. This self healing process is done during deep sleep, and it needs nutrients to produce the cells that are going to replace the death cells.  When we don’t have enough sleep (at the right time), we are robbing the body the chance to do its job.  When we don’t give it the right nutrients (whatever that may be) to produce the cells,  we are cheating our body to do  a good job, and the result,  a weaker body that are prone to many kind of ailments.

To beware of the living environment

We are living in a toxic fill environment.  Water and air are being polluted by the modern world. Pesticide, herbicide and hormone in the food we eat.  Household cleaning products,  medications in the cabinet are all contributing to the toxic build up in the body.  When the liver, the main toxic treatment center, is overloaded for a prolong period, its function starts to weaken and portion of the toxic never get leased out of the body.  The result?  Need I say more?

To manage stress

Another biggy, your emotion, which account for 50% of your overall health. Did you know that when you are angry, being startled or under lots of pressure, body cells are dying off in a faster rate than normal?  Sitting in traffic going to work, an issue with the coworker at the office,  you are late picking the children up from the baby sitter, having an argument  with your spouse….all these stress  building up.  Imagine a wooden table, you stack a few bricks on it every day, by the time you have about 50 bricks, you may notice that the table start to cave a little, a sign to stop loading it or even need to unload it.  What happens if you keep piling it up, until it has no more resistant? It will collasp!

Beneficial Foods for People with Arthritis

(Better Life Expert)

Considerable research has been conducted over the years into the link between diet and arthritis. While there is no definitive connection between food and flare-ups, certain foods can help to reduce the pain, inflammation and possible progression of arthritis in general, with particular emphasis on inflammatory arthritis rather than osteoarthritis. People will react individually to specific foods, so there are no hard and fast rules with regard to foods and reduction in the inflammatory process.

Most of the foods detailed in the list below are part of a well-balanced diet, so it is worth introducing or re-introducing them into your meal plans:

• Apples: Contain magnesium which may help to decrease fibromyalgia symptoms.

• Berries: Contain antioxidants that can reduce inflammation. Blueberries, blackberries, cranberries, raspberries and strawberries contain fiber, folic acid, magnesium, potassium and vitamin C. Individuals taking methotrexate (which is used in the treatment of rheumatoid arthritis) should take a folic acid supplement as well as eat their berries in order to make new cells.

• Cherries: Another anti-inflammatory food, they contain fiber, vitamin A and C.

• Citrus Fruits: Rich in vitamin C, which may protect against the development of inflammatory arthritis, oranges, lemons, lime, kiwi and grapefruit, contain fiber, folic acid, magnesium and potassium. Note: Grapefruit and grapefruit juice may interfere with the action of some rheumatic drugs (such as ciclosporin) as well as other medications. Your physician and/or pharmacist should warn you of these possible interactions when certain medications are prescribed.

• Cruciferous Vegetables: People with rheumatoid arthritis have an increased risk for developing heart disease. Vegetables such as broccoli, cauliflower, cabbage and brussel sprouts in are beneficial for the heart and should be eaten in sufficient quantities to be effective. Cruciferous vegetables also contain fiber, folic acid and vitamin A, C and K. Because some arthritis medications can cause constipation, eating fiber is especially important for healthy intestines.

• Dairy: Milk, cheese and yogurt are high in calcium, which is important for healthy bones. Dairy products also contain high levels of folic acid, magnesium and vitamins. Note: Choose non-fat or skim selections of dairy products because the full fat varieties are high in saturated fat which can increase inflammation.

• Green Leafy Vegetables: High in calcium, kale, mustard greens, okra and swiss chard are good for the heart as well as being great sources of iron.

• Nuts: Contain omega-3 fats, which can help to ease stiffness and reduce inflammation, pecans, walnuts and hazelnuts are also high in antioxidants. Brazil nuts are also high in selenium which may act as an immune booster. Note: Nuts are high in fat, so consume them in moderation.

• Oily Fish: Salmon, mackerel, sardines, etc. contain oils that help to fight inflammation, reduce joint pain and lessen stiffness.

• Peas, Beans and Lentils: Great sources of iron, which help to prevent anemia, these foods also contain fiber, folic acid and other minerals.

• Whole Grains: Whole-wheat sources of bread and pasta as well as brown rice contain fiber and magnesium which is important for healthy bones.

Be aware that many myths abound regarding the role of foods in the treatment of arthritis for which there is little to no scientific evidence. Because excluding foods completely may cause nutritional deficiencies, always check with your physician before trying elimination diets. And, remember that not everyone will react to the same foods in a similar way.

One popular myth promotes the elimination of acidic fruits (lemons, oranges, grapefruit, etc.) as well as nightshade vegetables (peppers, eggplant, tomatoes) as a means of reducing symptoms of arthritis, but there is no scientific evidence to support this claim. Because these foods are so nutrient rich and low in calories, excluding them from your diet is probably not a good idea. Yet another dietary myth claims that dairy products cause arthritis, and again, there is no scientific evidence to support this claim. The fat in dairy products can increase inflammation, but is probably not a causal factor in getting arthritis.

Some myths link red meat with the development of rheumatoid arthritis. This is a false claim (according to current scientific research). However, watch the intake of inflammatory saturated fats and choose lean versions of red meat if you choose to eat certain animal proteins.

Other claims regarding the use of cider vinegar and honey as cures for arthritis are equally unproven. If there is no scientific evidence to back up claims, then they are likely untrue.  Check back and we will keep you informed on the latest claims as they are presented.

Children and Exercise

How important is that? Notice there are many more overweight children today than it used to be many years ago? The reason? Over fed but not enough exercise, thanks to (in part) the processed food, the television and electronic games.

My friend Pat wrote this article about overweight children and exercise. Have children of your own? This is a good reminder.

In a study of children ages 9-15 years old, physical activity of moderate to high intensity declined every year. At 9, children averaged over three hours of moderate to intense exercise, but by the time they were 15, it declined to just 49 minutes for boys and 38 minutes for girls. The researchers didn’t attempt to find out why. Maybe children just lose the ability to play the older that they get. Video games, text messaging, and the lack of physical education in schools are just some of the reasons.

Parents can make a difference and the earlier the better. Make regular physical activity a part of your family life. Taking hikes in the park. Riding bikes. Even playing kick-ball in the back yard is better than just sitting. Just remember kids like games, not planned exercise like you might do for yourself. Maybe if you make moving a part of their life early enough, it’s a habit they will keep for the rest of their lives.

Nutrition and Exercise

Additional nutritions are recommended for strenuous exercises to speed up recovery and build muscle mass and improve bone density, at the same time building stronger immune system for overall better health.

• Carbohydrates: The power food for working out. Eat 30-60 minutes before and after strenuous workout session 45 minutes or longer. Try to avoid refined carbohydrates and processed foods. Best to take a meal replacement drink or bar with at least 20-30 grams of carbs before-the-workout. You can also eat rice or pasta if you like food.
• Protein: The essential for muscle growth and maintenance. Get 20-35% of your daily calories from lean, high-quality protein source (See doctor for suggestion if you have kidney problems). Best quality proteins are complete protein, containing all essential amino acids, and incomplete proteins. High-quality protein powder is a good way to boost protein without adding the fat.
• Good fats (mono-unsaturated fats): help recovery. Omega-3s fatty acids help reduce inflammation and support heart, brain, and neurological functions. Omega-6s help with stimulating necessary inflammation responses and with blood clotting.
• B Vitamins and chromium: helps to optimize use of carbs, protein and fat.
• Antioxidants -Vitamins C and Vitamin E: help speed recovery from exercise and support immune system and promote muscle repair and growth.
• Calcium and magnesium: for bone stability, muscle function and neurological function.

Or you can take multivitamin-Multiminerals in place of the the above, just adding the Omega’s to your diets or supplementation plan.

Top Ten Supplements For Workout